
Grill It: BBQ That Brings Out the Flavor!
Photo Credit: Amanda Mathson http://amandamathson.co/
Grilling is a great way to cook delicious, heart-healthy food without added fat and without losing an ounce of flavor. Grilling brings out and intensifies the flavor of grilled tofu, tempeh, veggie burgers, vegetables – and even fruit – by offering a smoky and robust flavor, along with a hearty texture from the grill.
Healthy barbecuing is about soaking in the wealth of barbecued flavors.
Imagine yourself grilling on a warm summer night, knowing everything on the grill is packed with heart-healthy benefits. If you haven’t already, it is time to transform your grilling from high fat hamburgers and steaks, to perhaps a Black Bean Veggie Burger piled high with onions and red peppers. Add a side of corn on the cob or some grilled asparagus, peaches or pineapple. Healthy barbecuing is about an abundance of heart-healthy foods soaking in the wealth of barbecued flavors.
Here are a few tips to get you started on the grill:
Grilled Vegetables
Vegetables do not need added oil, just flip often to prevent sticking to the grill or add a drizzle of balsamic vinegar.
Corn: Soak in water and leave on husks
Grill Time: 45 minutes
Grilled Flavor Boost: Sprinkle with smoked paprika
Eggplant: Cut crosswise in ½-inch slices
Grill Time: 12 minutes
Grilled Flavor Boost: Drizzle with balsamic glaze or use grilled eggplant.
Mushrooms: Take off stem and trim
Grill Time: Depends on the size, 10-30 minutes (for portobello, 15 minutes on each side)
Grilled Flavor Boost: Drizzle with balsamic vinegar mixed with minced or roasted garlic
Tomatoes: Thread cherry tomatoes on a skewer or slice a juicy garden tomato
Grill Time: 5-7 minutes
Fennel: Cut lengthwise into ¼-inch slices
Grill Time: 6-8 minutes each side
Grilled Flavor Boost: Add some grilled fennel.
Onion: Cut into ½-inch slices, secure with toothpicks
Grill Time: 10-15 minutes
Grilled Flavor Boost: balsamic glaze or toss first in lime juice and salt or add spices
Summer Squash: Cut lengthwise into ¼-inch slices
Grill Time: 5 minutes per side
Grilled Flavor Boost: Add balsamic glaze
Peppers (Bell or Hot): Cut lengthwise or into quarters
Grill Time: 10 minute or longer to blacken, bringing out a rich smokey flavor to recipes
Grilled Flavor Boost: Add balsamic glaze
Potatoes (Baby Red, Sweet or Yams): Cut in half; wrap in foil and seal edges
Grill Time: 30 minutes
Grilled Flavor Boost: Toss with fresh herbs such as chives
Grilled Fruit
Grilled Fruit is a simple, refreshing and delicious summer treat. Grilling caramelizes the sugars and intensifies the sweetness and flavor. Add a honey glaze with some freshly squeezed juice (orange, lemon or lime) with a dash of spice such as freshly ground pepper or cayenne for extra zest. Typically grill most fruits about 8-10 minutes until golden. Balsamic glaze (1/2 cup of balsamic vinegar sweetened with juice, brown sugar or stevia) is a wonderful compliment to the caramelized grilled fruit.
What are your heart-healthy grilling tips or favorites?