Recipe Corner
by Tiana Celesia, R.D.
Grilling Fruit and Vegetables
June is fresh fruit and vegetable month, and
a great time to get outdoors and enjoy a variety of fresh foods
in the fresh air, perhaps at a picnic or barbecue. Are you bored
with grilling hamburgers and hot dogs? A variety of vegetables and
even fruits can be grilled easily with pleasant results. Most vegetables
require little preparation except for a light brushing of oil. For
more varied and intense flavors, try marinating them for 30 minutes
or more. A number of bottled marinades and sauces are available
if you want to save time, or try one of the marinade recipes below.
If you are feeling decadent, you can marinate fruit in rum and then
dip the grilled fruit in melted chocolate for dessert!
Use skewers for small vegetables or pieces
(such as mushrooms, miniature onions, cherry tomatoes, small potatoes,
etc.) or for kebabs alternate vegetables, chunks of fruits, and
meat, poultry, fish, tofu, or tempeh. And, of course, don't forget
the marshmallows! Some fruit & vegetable ideas include:
Artichoke hearts: If precooked grill
10-15 minutes or until brown.
Bananas: Whole bananas can be heated
in their skins over the grill. When they are blackened, split the
skins to eat. Chunks of banana can be skewered and grilled about
1 minute, turning constantly until warmed.
Carrots: Medium-size carrots 20-25 minutes,
turning frequently, until brown and soft, or less if cut into thinner
pieces.
Eggplants: Slice 1/2 inch thick if large
or cut in half if mini eggplants, and grill 5 minutes per side or
until soft and brown.
Fennel: Cut into thick, lengthwise slices,
grill 10-20 minutes per side or until brown and tender.
Onions: Quarter or slice and grill 10
minutes, or until soft and brown.
Fresh pineapple: Cut into thick, round
slices and grill 2 minutes each side.
Peaches, plums, nectarines, apples: Grill
halves or slices 2-4 minutes or until lightly charred.
Portobello mushrooms: Marinate overnight
and grill 5 minutes per side.
Radiccio: Slice into quarters and grill
only until leaves are just singed on the outside.
Sweet potato: Cut into 1/2 inch lengthwise
slices, grill 10 minutes per side, or until soft and brown.
Basic marinade: combine 1/3 cup olive
oil, 1/4 cup lemon juice, 2 cloves minced garlic, 1 tablespoon soy
sauce and 1 tsp. herb of choice (e.g., rosemary).
Korean Sesame Marinade (From High-Flavor
Low-Fat Cooking)
1/4 cup toasted sesame seeds
3 cloves garlic, minced
1 Tbs. minced fresh ginger
3 scallions, minced
1/4 cup reduced-sodium soy sauce
3 Tbs. honey
1 1/2 Tbs. sesame oil
1 tsp. hot red pepper flakes
1/2 tsp. freshly ground black pepper
Lightly toast the sesame seeds in a dry skillet
over medium heat. Combine the sesame seeds and the remaining ingredients
in a shallow bowl.
Nutrition per 1/6th recipe: 111 calories,
2 grams fat, 3 grams carbohydrate, 402 milligrams sodium, 6 grams
fat.
Thai Flavors Marinade (from The Healing
Foods Cookbook)
1/4 cup minced fresh parsley
1/4 cup lime juice
1/4 cup lemon juice
2 tsp. reduced-sodium soy sauce
1 tsp. red pepper flakes
1/2 tsp. peeled grated gingeroot
3 cloves garlic, minced
Combine all the ingredients in a shallow glass
dish.
Nutrition per 1/4th recipe: 14 calories,
1 gram protein, 3 grams carbohydrate, 102 milligrams sodium, 0 fat.
Tiana Celesia is a
registered dietician who consults with various organizations and
individuals.
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