Live to Eat & Eat to Live

How To Make Great Healthy Grilled Vegetables

 

My favorite healthy way to eat almost any vegetable is grilled, its quick, easy and super tasty without adding a lot of unnecessary fat and calories – the fat that is added is healthy fat and the result is delicious.  I grill year round because I think it is the easiest way to make really healthy delicious food.

Below are times and tips for preparing different types of veggies and a handful of my favorite seasonings which are also great on chicken, beef, pork and fish.

Tips:

Make sure your grill is clean and hot before starting to put your vegetables on. I also like to use a bakers cooling rack like this on top of the grill grates to prevent smaller items from falling through.

 

 

Asparagus

PREP

Trim tough ends. Brush or spray with a little extra-virgin olive oil and sprinkle with course salt or use one of the combinations from the Seasonings list

Grilling:

Grill on medium high, turning occasionally, until lightly charred and tender, 6 to 8 minutes total.

 

Bell Peppers

PREP

Halve seed and stem the peppers. Brush or spray with a little extra-virgin olive oil  and sprinkle with 1/4 teaspoon  salt or  seasoning of  your choice

Grill on medium high, turning occasionally, until lightly charred and tender, about 5 minutes total.

 

Carrots

PREP

Wash the carrots, peel if desired and cut in half lengthwise. Brush or spray with a little extra-virgin olive oil  and sprinkle with  salt or seasoning of your choice

Grill on medium high, turning occasionally, until lightly charred and tender, 10 to 12 minutes total.

 

Corn

PREP

Husk the corn. Brush with 1 tablespoon extra-virgin olive oil  and sprinkle with 1/4 teaspoon each salt or seasoning of your choice

Grill on medium high, turning occasionally, until lightly charred and tender, 8 to 12 minutes total.

 

Eggplant

PREP

Cut into 1/4-inch thick rounds. Brush or spray with a little extra-virgin olive oil (or canola oil) and sprinkle with 1/4 teaspoon each salt and freshly ground pepper—or with one of the flavoring combinations from the “Seasonings” tab.

Grill on medium high, turning occasionally, until lightly charred and tender, 2 to 3 minutes total.

 

Onions

PREP

Peel and cut into 1/4-inch thick rounds. Brush or spray with  a little extra-virgin olive oil and sprinkle with  salt or use seasoning of your choice from below.

Grill on medium high, turning occasionally, until lightly charred and tender, 2 to 3 minutes total.

 

Portobello Mushroom

PREP

Remove stems and scrape out gills with a spoon, if desired. Brush or spray with extra-virgin olive oil and sprinkle with salt or seasoning of your choice

Grill on medium high, turning occasionally, until lightly charred and tender, 6 to 8 minutes total.

 

Potatoes / Sweet Potatoes

PREP

Par cook until fork tender by boiling or microwave. Brush or Spray with extra-virgin olive oil and sprinkle with salt or seasoning of your choice

Grill on medium high, turning occasionally, until lightly charred and tender, 3 to 4 minutes total.

 

Zucchini & Summer Squash

PREP

Slice into 1/4-inch thick slices. Brush or spray with extra-virgin olive oil and sprinkle with salt or your choice of seasoning

Grill on medium high, turning occasionally, until lightly charred and tender, 4 to 6 minutes total.

 

SEASONINGS

All recipes are for 4 servings but can easily be stretched to 8 and then the nutrition info is cut in half.

 

Garlic-Rosemary

2 tablespoons extra-virgin olive

1 tablespoon chopped fresh thyme (or 1 teaspoon dried)

1/2 teaspoon garlic powder

1/4 teaspoon salt

 

Analysis per serving: 65 calories; 7 g fat (1 g sat, 5 g mono); 0 mg cholesterol; 1 g carbohydrate; 0 g protein; 0 g fiber; 146 mg sodium; 10 mg potassium.

 

 

Garlic-Thyme

2 tablespoons extra-virgin olive, coconut oil or MCT oil

1 tablespoon chopped fresh thyme (or 1 teaspoon dried)

1/2 teaspoon garlic powder

1/4 teaspoon salt

 

Analysis per serving: 65 calories; 7 g fat (1 g sat, 5 g mono); 0 mg cholesterol; 1 g carbohydrate; 0 g protein; 0 g fiber; 146 mg sodium; 10 mg potassium.

 

Chile-Garlic & Soy

4 teaspoons extra-virgin olive oil, coconut oil or MCT oil

1 tablespoon chile-garlic sauce (Sambal Oelek, available where Sriracha is sold)

1 tablespoon reduced-sodium soy sauce

1/4 teaspoon fresh ground pepper

 

Analysis per serving: 48 calories; 5 g fat (1 g sat, 4 g mono); 0 mg cholesterol; 1 g carbohydrate; 0 g protein; 0 g fiber; 246 mg sodium; 7 mg potassium.

 

Chile-Lime  – This is delicious on corn!

4 teaspoons extra-virgin olive oil, coconut oil or MCT oil

3/4 teaspoon each chili powder

¾ teaspoon ground cumin

1/2 teaspoon salt

 

After grilling: Toss with 2 tablespoons chopped fresh cilantro and lime juice to taste.

 

Analysis per serving: 47 calories; 5 g fat (0 g sat, 3 g mono); 0 mg cholesterol; 1 g carbohydrate; 0 g protein; 0 g fiber; 300 mg sodium; 22 mg potassium.

 

Maple Butter – especially delicious on carrots or sweet potato

2 tablespoons pure maple syrup

1 tablespoon melted butter,  coconut oil or MCT oil

1 1/2 teaspoons lemon juice

1/2 teaspoon salt and freshly ground pepper to taste.

 

Analysis per serving: 52 calories; 3 g fat (2 g sat, 1 g mono); 8 mg cholesterol; 7 g carbohydrate; 0 g protein; 0 g fiber; 292 mg sodium; 25 mg potassium.

 

Spicy Orange – My favorite for carrots.

4 teaspoons extra-virgin olive oil, coconut oil or MCT oil

zest of 1 orange

1/2 teaspoon salt

½ teaspoon ground coriander (optional)

1/4-1/2 teaspoon crushed red pepper.

 

Analysis per serving: 45 calories; 5 g fat (1 g sat, 4 g mono); 0 mg cholesterol; 1 g carbohydrate; 0 g protein; 0 g fiber; 291 mg sodium; 9 mg potassium.

 

 

 

 

 

 

 

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