50+ Lifestyles

Fire up the Flavor with Grilled Fruits and Vegetables!

Grilling enhances the sweetness in both fruits and vegetables.

By Ben Baudler, RDN, LD
Hy-Vee Registered Dietician
(563) 243-6162    hkearney@hy-vee.com

    It’s grilling season! What better way to fill half of your plate with fruits and veggies than to take advantage of the season.  Grilling enhances the sweetness in both fruits and vegetables and, with the right techniques, will have your friends and family wanting more! Below are the Hy-Vee dietitians’ top produce picks for the grill!

Sweet Corn – Corn has plenty of nutritional bang for your buck. The variety of plant phytonutrients and antioxidants in corn may improve heart health and improve disease risk.  Corn is a good source of fiber which provides fullness, and it also fuels the good bacteria in our colon. Tips for the grill: You can grill corn with or without the husks; leaving the husk on corn while grilling will protect the kernels from charring and add to its flavor. Peel the husks back and remove the silk by hand. Season it with salt, pepper and a little butter. Cover the husks with foil and grill over medium-high heat for 20 to 30 minutes. If you would prefer to grill without the foil, soak the corn in the husk for 15 minutes before peeling and seasoning so it does not catch on fire while grilling.

Portabella Mushrooms – Savory and meaty, large portabellas can take the place of meat and make a fantastic veggie burger! Mushrooms are very low in calories, and contain blood pressure-lowering potassium, magnesium and vitamin D. Tips for the grill: Portabellas can dry out quickly, so it is best to marinate them for 30 minutes before grilling. A
simple marinade of balsamic vinegar, soy sauce, olive oil and steak seasoning works great. Grill them over medium heat for 5 to 7 minutes per side, brushing them with marinade frequently. Serve them on a whole-grain bun with your favorite burger toppings.

Peaches – This summertime fruit is loaded with vitamins A and C, and contains only 80 calories with 3 grams of filling fiber.  If your peaches are not yet ripe, place them in a paper bag with an apple, which gives off ethylene gas and helps them ripen faster.  Tips for the grill: Cut the peaches in half and remove the pits.  Brush lightly with oil and grill over low heat until golden brown, 4 to 7 minutes. Drizzle with honey, sprinkle with a little cinnamon and serve over plain Greek yogurt for a dreamy summertime dessert. For a more savory option, try adding a splash of balsamic vinegar and a pinch of tarragon and serve alongside grilled chicken or fish.

Melons – Melons are a great source of lycopene, which is a powerful antioxidant that helps the skin and heart. Choose melons with a hollow sound, symmetrical shape and yellow belly to ensure ripeness and peak nutrition. Tips for the grill: Peel and cut melons into one-inch slices. Brush with honey or oil and grill over low heat for 5 to 7 minutes, turning once. Grilled melon is a great side to grilled chicken or fish or can be enjoyed on its own or served with Greek yogurt.
Source: adapted from EatingWell, Inc.

    The information is not intended as medical advice. Please consult a medical professional for individual advice.

Ben Bauldler is a registered dietician at Hy-Vee. He can be reached at (563) 243-6162 or at hbaudler@hy-vee.com.