Healthy summer eating can be simple!

We all know that summer is the perfect season to fire up the grill and enjoy the delicious, smoky flavors that come with outdoor cooking. Most of us likely associate the grill with meats, but vegetables can also be grilled to perfection, offering a healthy and flavorful addition to your meals. At No Shoes Nutrition, we're all about embracing wholesome eating habits, and grilled veggies are a fantastic way to do just that. In this blog, we'll walk you through the how-to of grilling vegetables and share an easy recipe to get you started.

Why Grill Vegetables?

You may have never thought about this but grilling vegetables not only enhances their natural flavors but also retains their nutritional value. The high heat of the grill caramelizes the natural sugars in veggies, giving them a delightful sweetness and a satisfying crunch. Plus, grilled vegetables are a great way to incorporate more plant-based foods into your diet, which is essential for overall health and wellness. One of the biggest reasons we grill in our family is that we can keep the heat outside and the kitchen stays cool!

How to Grill Vegetables: Step-by-Step Guide

1. Choose the Right Vegetables:

   • Almost any vegetable can be grilled, but some of the best options include bell peppers, zucchini, eggplant, asparagus, mushrooms, onions, corn on the cob, and, believe it or not, cauliflower cut into steaks!

2. Prepare the Vegetables:

   • Wash and cut the vegetables into uniform pieces to ensure even cooking. For smaller veggies like cherry tomatoes or mushrooms, I like to use skewers to keep them from falling through the grill grates. For larger veggies, you can slice them and use a veggie grill basket that you can find in your local hardware store. It will help prevent little pieces from falling through the grill.

3. Marinate or Season:

   • Toss your vegetables in a bit of olive oil, salt, pepper, and your favourite herbs and spices. Have you ever used Everything But The Bagel spice? It will not disappoint! Marinating and spicing things up not only adds flavour but also prevents them from sticking to the grill.

4. Preheat the grill.

   • Make sure your grill is hot before placing the vegetables on it. This helps to sear the veggies quickly and lock in their flavours. Aim for medium-high heat. Cooking the veggies too hot will only burn them and we want to keep the heat down so we can find the perfect cook and crunch!

5. Grill the Vegetables:

   • Place the vegetables directly on the grill grates or use a grill basket for smaller pieces. Cook for 3-5 minutes on each side, or until they are tender and have nice grill marks. Keep an eye on them to avoid overcooking. This might take some practice but I promise it will be worth it!

6. Serve and Enjoy:

   • Once grilled, remove the vegetables from the heat and let them rest for a few minutes. This allows the juices to be redistributed, making them even more flavorful. Serve them as a side dish, add them to salads, or use them in sandwiches and wraps. The possibilities are endless!

Easy Grilled Vegetable Recipe

Ingredients:

• 1 red bell pepper, sliced

• 1 yellow bell pepper, sliced

• 1 zucchini, sliced into rounds

• 1 eggplant, sliced into rounds

• 1 red onion, cut into wedges

• 1 cup cherry tomatoes

• 2 tablespoons olive oil

• 1 teaspoon salt

• 1 teaspoon black pepper

• 1 teaspoon garlic powder

• 1 teaspoon dried oregano

Instructions:

1. Preheat your grill to medium-high heat.

2. In a large bowl, combine the olive oil, salt, pepper, garlic powder, and dried oregano. Add the sliced vegetables and toss to coat evenly.

3. Place the vegetables on the grill in a single layer. Grill for 3-5 minutes per side, or until they are tender and have nice grill marks.

4. Remove the vegetables from the grill and let them rest for a few minutes before serving.

5. Enjoy your perfectly grilled veggies as a side dish or incorporate them into your favourite summer meals!

You don’t have to just stick to these vegetables! Feel free to experiment with your favorites and let us know how it goes! Grilled vegetables are a versatile and delicious addition to any meal. They are not only packed with nutrients but also add a burst of flavour and colour to your plate. By following these simple steps, you can grill your veggies to perfection every time.

For more tips on healthy eating and delicious recipes, visit No Shoes Nutrition and schedule a complimentary consultation with us today. Let's make this summer the healthiest one yet!

References

1. Harvard T.H. Chan School of Public Health. (n.d.). Vegetables and Fruits. https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetables-and-fruits/

2. American Heart Association. (n.d.). Add Color with Fruits and Vegetables. https://www.heart.org/en/healthy-living/healthy-eating/add-color/add-color-with-fruits-and-vegetables

3. Academy of Nutrition and Dietetics. (2019). Tips for a Heart-Healthy Cookout. https://www.eatright.org/health/wellness/heart-and-cardiovascular-health/tips-for-a-heart-healthy-cookout