By Tyra M. Carter, PhD, RD, LD • United Supermarkets Corporate Dietitian
The American Cancer Society and American Institute for Cancer Research promote limiting intake of grilled meats due to a risk of potentially harmful chemicals that are formed when meat is exposed to high temperatures and charring associated with grilling. However, produce does not carry this risk and can be a healthful alternative to your meals.
When grilling veggies or fruits, make sure you cut large one-half inch pieces or slices to avoid overcooked, mushy produce. If you are making kabobs, soak wooden skewers in water before you grill to avoid burning them. You can cook produce directly on a grill surface or basket, on heavy-duty aluminum foil or on a reusable foil baking pan. Make sure the cooking surface is clean and has been prepared by lightly coating with a nonstick cooking spray or oil.
Vegetables such as summer squash (zucchini or yellow), asparagus, eggplant, onions, cabbage, peppers, corn on the cob and mushrooms—to name a few—are perfect for the grill. Veggies that are high in water content such as cucumbers, celery, lettuce or leafy greens are not generally suitable for grilling.
For a quick vegetable (like asparagus or squash) marinade, click here!
Corn on the cob can be cooked in the husk or in aluminum foil. Try this zippy herbed recipe for BBQ Corn on the Cob.
Grilling fruits, such as pineapple and stone fruit, peaches, nectarines or plums, works well because it caramelizes the natural sugar, makes attractive grill marks and brings out the natural sweetness of the fruit. Be sure to pick fresh firm fruit that is just short of being perfectly ripe and leave the skin on. Fruits require little preparation and can be ready for the grill in a flash!
Try brushing cut fruit with Gia Russa Balsamic Glaze (balsamic vinegar that has been reduced or cooked until thickened) and grill until it is marked and softened, about 3 to 5 minutes.
You can also try grilled apples as a way to increase soluble fiber and intake of natural phytochemicals that may reduce your risk for heart disease and some cancers, as well as improve brain function.
Grilled fruit also makes a perfect lowfat summer dessert. Top fruit with a dollop of ricotta cheese and drizzle with honey, or add some chili powder to fruit for a unique—yet flavorful—combination. Grilled fruit can also be served in a compote dish with a scoop of frozen lowfat yogurt or ice cream. Try Grilled Peach Sundaes for a delicious summertime treat!
Dr. Tyra is our corporate dietitian, and she has the credentials and expertise you get you on your way to good health. Feel free to submit your questions or concerns to drtyra@unitedtexas.com.
www.nrdc.org/health/foodmiles
www.fruitsandveggiesmorematters.org