It’s Grilling Season. Make Room for the Fruits and Vegetables.

By Kelli Wilmes, MS, RD, LD, Nutrition and Health Education Specialist

Grilling season is upon us with the arrival of warmer temperatures and longer days. People tend to think of hamburgers, steaks, brats, and hot dogs for grill entrees. Why not try zucchini, eggplant, asparagus, or portabella mushrooms? Move over meat and make room for the fruits and vegetables.
Research has shown that Americans do not consume enough fruits and vegetables each day. The USDA’s Dietary Guidelines for 2010 provides three key reasons why people should increase their fruit and vegetable consumption. First, fruits and vegetables provide important nutrients that are missing in many of our diets including dietary fiber, potassium, folate, magnesium, and vitamins A, C, and K. Secondly, eating fruits and vegetables reduces the risk of many chronic diseases. It has been shown that intake of at least 2 ½ cups of fruits and vegetables daily reduces the risk of suffering a heart attack or stroke. Finally, fruits and vegetables are low in calories when prepared in a healthy way without added fats and sugars. Eating fruits and vegetables instead of high calorie foods may help with weight loss or maintenance of an already healthy weight.
Grilling provides us with another opportunity to prepare these healthy fruits and vegetables in a quick and different way. Sometimes people comment, “Everything tastes better on the grill” which can hold true for fruits and vegetables also. Many times people do not like eggplant, zucchini, or asparagus until they try it grilled. Taste is not the only benefit. Vegetables and fruit cook so quickly on the grill that they retain much of their vitamin and nutrient content which is another bonus.
For preparation it is best to have the grill warm but not as hot as you would for grilling meat. Lightly brush the vegetables with olive oil and put directly on the grill, turning until tender. Try larger hunks like half of a green pepper, large slices of squash, or portabella mushroom caps which are large enough to sit on the grates without falling through. A grill basket, aluminum foil pan, or kabobs can also be used. If you prefer steamed veggies, wrap the vegetables in aluminum foil with a little olive oil and your favorite marinade or spices. Seal and place on grill, turning occasionally, for 10-12 minutes or until veggies are tender.
Experiment with different spices, marinades, and sauces when preparing fruits and vegetables. Don’t be afraid to try out various flavors. Store bought mixes and marinades may have extra sodium, sugar, and calories compared to your specialized homemade version. Balsamic vinegar or other flavored vinegars are great to use to drizzle over grilled vegetables or to use in a marinade.
Let’s not forget about dessert. Fruits on the grill make a sweet treat. Firmer fruits like apples, pears, and pineapple are perfect for grilling. However, other fruits like peaches and mangoes can also be delicious, but need to be monitored more closely when grilling to prevent overcooking which causes them to be mushy. Try cutting a fresh peach in half; remove the pit, brush lightly with olive oil, and grill for 2-3 minutes on each side. Sprinkle with cinnamon and add a dollop of light whipped topping or low fat frozen yogurt for a yummy treat.
Remember to always practice safe grilling techniques and food safety when preparing any food. Now go grab your fruits, vegetables, and a sense of adventure and head outside to enjoy some great grilled dishes. For more information on this or any other nutrition or health topic please contact Kelli Wilmes at wilmesk@missouri.edu or call (660) 582-8101.