While burgers and dogs have traditionally been the star of BBQ season, it is time to fire up the grill for summer fruits and veggies. It is no secret that the average American consumes plenty of meat, but never enough fruits and veggies. The USDA recommends adults consume at least 1.5 cups of fruit and 2 cups of vegetables a day.
With some helpful hints and a bit of practice, plates and tables can feature all the colors of the rainbow with an array of grilled fruits and veggies!
Tips for the Best Grilled Vegetables:
- Try to cut vegetables in approximately the same size so they cook evenly. For example:
- Bell peppers: Seeded and quartered.
- Onions: Cut into 1″ slices with skin left on (this will help hold your onion circle together)
- Yellow squash, zucchini, and eggplant: Cut lengthwise into ½″ thick strips
- Brush veggies with oil to ensure the vegetables don’t stick to the grill. Simply drizzle or brush both sides of the vegetable with olive oil or avocado oil.
- Marinating vegetables may contribute to a soggy texture, depending on the vegetable. Instead, season with your favorite herbs and spices and consider drizzling a balsamic dressing over the vegetable.
- The length of time veggies need to cook depend upon the vegetables, size of the vegetables, and your grill. These are just some approximate cooking times. Always, start off with a hot grill!
- Bell pepper: whole grill for 10-12 minutes; halved or quartered grill for 8-10 minutes
- Onion: sliced into 1″ slices grill for 8 to 10 minutes
- Squash: 1/2″ lengthwise slices grill for 4 to 6 minutes
- Mushroom: whole portobello mushrooms grill 8 to 10 minutes, smaller mushrooms grill 4 to 7 minutes
- Asparagus: grill for 4 to 6 minutes
- Corn: grill for 15 to 20 minutes with or without husk
- Tomato: halved tomatoes grill 6to 8 minutes, smaller cherry/grape size tomatoes grill 4-6 minutes.
- Broccoli: grill 8 to 10 minutes
- Eggplant: 1/2″ lengthwise slices grill 5 to 7 minutes
- Romaine: halved or quartered grilled 2-3 minutes
- Keep the lid of the grill closed to create an oven-like environment, baking the vegetables as they lightly char. Check progress every couple of minutes to avoid burning.
- Finish with a squeeze of lemon juice, a light sauce or fresh herbs to make your veggies irresistible.
Enjoy grilled fruits and vegetables in any number of ways!
- Add them to a crisp summer salads with a protein like grilled shrimp, steak or chicken for the ultimate summer dinner.
- These grilled vegetables feature zucchini, yellow squash, red bell pepper, asparagus, and eggplant in garlic balsamic marinade. This low-calorie side dish with its savory sweet flavor complements any meat, fish and poultry dish.
- Try this saffron rice loaded with grilled vegetables for a delicious side. Add some chicken, fish, or even chickpeas for a complete meal.
- Grill an avocado! Cut an avocado in half and remove the pit, drizzle with olive oil and grill, cut side down. It just takes a few minutes before you have your creamy grilled avocado to add to a salad, serve as spread on toast or to use in a dip.
- Grilling this romaine and tomato salad will give a whole new dimension to lettuce! Just make sure to slice the romaine vertically to keep the core together on the grill.
- Healthy olive oil and fragrant herbs and spices will make this easy grilled corn on the cob a favorite summer side dish.
- If you are craving authentic Mexican flavors, thy this easy elote recipe! This addictive street food favorite features charred sweet corn smothered in creamy Greek yogurt, zesty lime juice, and a kick of chili powder. Topped with crumbled cotija cheese, it’s the perfect summer side dish or appetizer.
- Make a delicious summer salad with grilled peaches and fresh berries. This grilled fruit recipe is a pretty start to any summer meal or can also make a wonderful dessert.
- Make grilled pineapple rings:
- Preheat the grill to medium
- Oil the grates or spray each pineapple ring on both sides with nonstick spray.
- Spread the pineapple rings on the grill grates and grill for 3-5 minutes. Flip and grill the remaining side for another 3-5 minutes, remove from grill, and serve immediately.
It is time to enjoy those fruits and veggies on the grill. Brighten your plate with low fat, nutrient dense foods loaded with vitamins, minerals and phytonutrients.
