Pictured: Pulled Pork-less BBQ Sandwich (recipe below)
Wellness Tips Adapted from Ornish Living Magazine
Memorial Day is an important day of remembrance – but also one of gathering. A classic American tradition is getting together for a family barbecue or picnic – and with summer approaching, there is no better time to be outdoors!
But if you’re in search of a heart-healthy meal – don’t walk away from the grill just yet. The American Heart Association advocates eating grilled food – especially if you’re using heart-healthy ingredients. Grilling adds no fat to your favorite dishes while intensifying the flavor. Relative to fried food, grilled food has substantially less cholesterol and fat.
Here are grilling instructions for some common heart-healthy vegetables:
- 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 - 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 - 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 minutes or longer to blacken, bringing out a rich smoky flavor
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
If you’re looking to get more creative with your dishes, try grilling fruit! Grilled watermelon is a dish that owes its recent popularity to being featured on various cooking shows -- the grill caramelizes the outside of the melon and adds a smoky flavor. Grilled jackfruit is also commonly used in plant-based recipes as a substitute for pulled pork. Hawaiian pulled pork sandwiches are an island institution – but we’d wager even its most loyal fans will be surprised by how close this dish tastes to the real thing. See our recipe online at: https://www.ekahiornish.com/recipe/pulled-pork-less-bbq-sandwich/
Jackfruit is most commonly found in Chinatown, as well as at Frankie’s Nursery in Waimanalo.
As summer approaches, remember that the time we spend gathering with our family and friends isn’t just important to them – it’s important for our own heart, too. Studies show that spending time socializing with those close to us can increase your happiness, improve your cognitive ability, and extend your life. And there’s no better way to socialize and relax than spending a pleasant summer’s day cooking on the grill.
The ‘Ekahi Ornish Program was offered by ‘Ekahi Health—which provides comprehensive community-based care focusing on primary care and prevention and wellness. Learn more about the ‘Ekahi Wellness Program