Adapted from Carra Richling’s original article
Grilling is a great way to cook delicious, heart-healthy food without added fat, and without losing an ounce of flavor. Grilling brings out and intensifies the flavor of tofu, tempeh, veggie burgers, vegetables – and even fruit – by offering a smoky and robust flavor, along with a hearty texture from the grill.
Imagine yourself grilling on a warm summer night, knowing everything on the grill is packed with heart-healthy benefits. If you haven’t already, it is time to transform your grilling from high fat hamburgers and steaks, to perhaps a veggie burger piled high with onions and red peppers. Add a side of corn on the cob, or some grilled mushrooms, or pineapple. Healthy barbecuing is about an abundance of heart-healthy foods, soaking in the wealth of barbecued flavors.
Here are a few tips to get you started on the grill:
Grilled Vegetables
Vegetables do not need added oil, just flip often to prevent sticking to the grill or add a drizzle of balsamic vinegar.
- 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 or use grilled eggplant.
Mushrooms
Take off stem and trim
- Grill Time: Depends on the size, 10-30 minutes (for portabello, 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 minute or longer to blacken, bringing out a rich smoky flavor to recipes
- Grilled Flavor Boost: Add balsamic glaze
Breadfruit (Ulu) or Potatoes (Baby Red, Okinawan 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
Grilled Fruit
Grilled fruit is a simple, refreshing, and delicious summer treat. Grilling caramelizes the sugars and intensifies the sweetness and flavor. Add a honey glaze with some freshly squeezed juice (orange, lemon, or lime) with a dash of spice such as freshly ground pepper or cayenne for extra zest. Typically, you can grill most fruits about 8-10 minutes until golden. Balsamic glaze (1/2 cup of balsamic vinegar sweetened with juice, brown sugar, or stevia) is a wonderful compliment to the caramelized grilled fruit.