With the weather getting nicer, it’s time to fire up the grill. While we often think about grilling meat, consider adding fruits and vegetables to enhance the flavor of your meals and increase your nutrient intake.
Grilling Vegetables
Studies have shown cooking releases nutrients from the softened cell walls of many different vegetables. The release of these nutrients leads to better absorption in the body.
Some vegetables that have an improved nutrient absorption after cooking include tomatoes, asparagus, carrots and mushrooms.
- When tomatoes are cooked, the lycopene becomes up to 30 percent more concentrated and is more readily absorbed in the body. Studies suggest regular consumption of high levels of lycopene provides protection from certain cancers and may lower the risk of heart disease.
- The availability of the antioxidants in asparagus increases when asparagus spears are cooked.
- Beta carotene, which gets converted into vitamin A in the body, is higher in cooked carrots compared to raw. Vitamin A is important for vision, bone growth, reproduction and regulating the immune system.
- Mushrooms must be cooked in order to tap into their medicinal, immune-boosting properties.
Grilling Fruit
In addition to vegetables, fruit is also a great option for the grill. Grilling fruit enhances the flavor by reducing its liquid and concentrating its sweetness.
- Grilled fruit can be paired with meat or fish for a delicious sweet and salty combination or served as a summery dessert paired with ice cream or whipped cream.
- Some fruits that grill really well include pineapple, peaches, apples, pears, bananas, plantains, melons and strawberries.
Here’s How to Do It
- Clean, trim, and cut fruit and vegetables into bite-sized pieces, or leave whole.
- Prepare sturdy salad greens such as romaine, kale, bok choy or small head lettuces by cutting in half or quarters. Grill salad greens with the cut side down until smoky and wilted.
- Consider the density of vegetables. Potatoes, for instance, will require a longer grilling time than asparagus or tomatoes. If you choose a mixture, start by grilling the more dense choices, then add the rest of the vegetables, turning as needed for even cooking and browning.
- Grill smaller, softer fruit such as apricots and peaches for 5 minutes and firmer fruits such as pears and apples for 10 minutes.
- Avoid grilling overly ripe fruit since it won’t hold up well. For softer fruits, keep the peel on.
- Consider using skewers or grill baskets, especially for smaller pieces of fruits and vegetables.
- Oil the grill rack or grill basket by using a paper towel dipped in olive oil or avocado oil and wiping it over the surfaces where the food will touch. Do not use cooking sprays.
Give it a Try With These Recipes
