When you know how to grill veggies the right way, they can be a healthy and delicious part of a balanced diet—and, dare we say, just like juicy burgers or a shrimp skewer.
Why grill vegetables?
It not only helps in mixing files Methods of cooking vegetablesBut vegetables cooked on the grill take on new flavor dimensions that can’t be achieved through boiling, steaming or baking, he explains. Carrie Gabriel, MS, RDN
“Roasting the vegetables allows the natural sugars to caramelize, creating a sweet and smoky finish,” Gabriel says.
before you Turn on the grillHere are our top tips for making vegetables a part of your barbecue repertoire.
1. Choose the best vegetables for barbecue
Not all vegetables are created equal when it comes to grilling ability, says Gabriel, so be sure to choose vegetables that are hearty enough to stand up to flames and stir-fries.
“Some of the best vegetables for grilling are sweet peppers, eggplant, zucchini, onions, and yellow squash,” she adds.
Delicate vegetables such as tomatoes, mushrooms, and green onions can withstand the heat but may require special tools or techniques for best results.
2. Get the right barbecue tools
Want to make sure veggies reach your table — not the bottom of the grill?
Invest in a set of metal skewers to keep small vegetables like bits of sweet peppers and mushrooms from falling through the nets.
Metal skewers are flame resistant, and because they are reusable, they are better for the ground.
If you only have wooden skewers, soak them for at least 30 minutes before placing them on the grill to avoid ignition.
Another option: pick up a grill basket, it is suggested Lisa Richards, CNC, dietitian and creator of the Candida Diet.
The baskets help free up some grilling space and make it easier to cook vegetables like carrots, asparagus, and chopped potatoes easily and evenly (without having to turn each piece over).
3. Use of cooking zones
Whether the grill is gas or charcoal, remember that you can adjust the flames to create different cooking zones — bell peppers flake in one area while sweet potatoes cook slowly in another.
Use the burners on the gas grill to create different heat zones, or move the coals around the base of the charcoal grill to create charcoal spots and lower heat cooking zones.
4. Go beyond the basics
“Get creative!” says Holly Mackie Clark, Beach Body culinary specialist. “I’ve never met a vegetable I couldn’t grill – lettuce included!”
Don’t be afraid to experiment with different cooking methods.
If you are always Make vegetable kebabs, for example, and try grilling whole vegetables like sweet peppers or corn on the cob instead.
Or grill packets of potato chips wrapped with potato slices, herbs, and olive oil. The next grilled vegetable recipe you’ll try might be your favourite!
5. Grill your salad
Complicate your salad by throwing tough greens like romaine hearts, bok choy, or iceberg wedges on the grill to char them briefly, McKee-Clark suggests.
Make sure to have a little vegetable oil and eat it right after grilling to avoid sloshing. Just avoid any green leafy vegetables as they tend to wilt or burn on the grill.
6. Pay attention to the Cook Times
Just like indoor cooking, grill times vary based on the density of the vegetables and the size of the pieces.
Firmer vegetables like broccoli and onions take longer to cook than soft mushrooms and tomatoes. Thicker vegetables, such as potatoes or corn, often work best when wrapped in aluminum foil before placing them on the grill to allow them to steam.
Check the recommended grilling times from barbecue bible To know how long portobello or parsnip should be kept on fire.
7. Season and season after grilling
Roasting adds a smoky flavor, but you can make the veggies even more flavorful with seasoning or seasoning—anything from a simple sprinkle of sea salt or fresh herbs to a healthy vinaigrette.
Unlike meat and seafood, vegetables are the best after, after You can remove them from the heat.
“Soaking the vegetables after grilling them will allow them to absorb more flavor when they are hot,” Gabriel says.
8. Rethink your kebab strategy
Mixed kebabs can be a colorful and Instagram-worthy meal, but what are the odds that chicken nuggets will cook just as quickly as zucchini chops? Intolerable.
Instead, consider keeping each kebab consistency—chicken on one skewer, onions and peppers on another skewer, and so on—to ensure the vegetables don’t burn while you wait for the meat to simmer.
9. Let the vegetables dominate the grill
Do not lower the vegetables into a small corner of the grill.
“Come close to your grill with 2B Mindset’s “Plate It!” the system Macky Clark says.
“If you’re eating lunch, 25% of the grill space should be for protein, 25% for fiber-packed carbs, and 50% for vegetables,” Mackie-Clark adds. “For dinner, aim for 25% protein and 75% vegetables.”
If you follow a portion control plan like Fix partMcKee-Clark suggests making your ready-to-eat menu inspire your barbecue choices.
Choose a vegetable from the list in full size — such as 10 asparagus, half a medium eggplant, or a medium turnip, says Mackie Clark.
For smaller vegetables, such as chopped broccoli or snow peas, measure your servings first, then use the roasting basket.
10. Use the grill to prepare meals
After you’ve finished cooking dinner, consider loading up the grill with an array of veggies to prep the meal throughout the week.
“Once you have trouble turning on the grill, take full advantage of it!” Macky Clark says: “Throw in some extra veggies and close the lid while you eat your meal.”
You’ll have a healthy selection of grilled veggies to mix with scrambled eggs, a topping or a garnish cereal bowls during the week.
11. Healthy switch grill
Are you looking for ways to include more vegetables in your daily diet?
McKee-Clark suggests these fun and quick ways to use the grill to get vegetables with extra credit:
- Grill portobello mushrooms instead of hamburger buns.
- Slice the turnips and place them in a tin foil bag with a little oil, garlic, and salt, then grill them instead of your usual side of potatoes.
- Cut a bell pepper in half, break an egg inside, and grill breakfast.
12. Grill without grill
Don’t have an outdoor grill? You can still enjoy the flavor and variety of grilled vegetables with a solution on the stove.
“Personally, I live in an apartment and don’t have an actual grill, but I do have a reversible grill pan,” Gabriel says.
While you won’t have an actual burner to work with, a cast iron grill pan can act as a grilling pan to get you a little of that grilling flavor, a hint of char, and of course the coveted grill marks!
Want more expert nutritional advice and tips? head over to BODNutrition.com to learn how Beach Body Nutrition programs and products can help you lead a healthier lifestyle.