I’ve never had much of a green thumb. More like a brown one. Although it’s my mission to inspire others to eat more plants, I’m much more comfortable in the kitchen than the garden.
This year a friend planted a small garden for my husband and me. Perhaps now I’ll grow a green thumb. We’ve been able to harvest kale and are anxiously waiting for the brussels sprouts, tomatoes and zucchini to come in.
We are also back to grilling more often. For some reason we abandoned our grill for a time, but we’re back to firing it up regularly now and I look forward grilling our harvests from our little garden one day soon.
Truth is, most of us are not grilling enough vegetables. Throwing veggies on the barbie is one of the best ways to cook them. The high, dry heat means less cooking time or nutrients lost in water, preserving more of the good stuff that makes them so healthy.
Grilled vegetables, unlike meat, don’t become toxic from the cooking process. When meat is grilled, a chemical reaction occurs and heterocyclic amines (HCA’s) are released. HCA’s form when amino acids, which are the building blocks of protein, sugars, and creatine (substances found in muscle) react at high temperatures. When we eat meat cooked at high temperatures, this chemical reaction can cause mutation in our DNA and can increase risk of cancer. This chemical reaction does not occur when grilling fruits and vegetables. Not only can we cook plants on the grill without concern about carcinogens, grilling is a healthier way to cook veggies as most of the vitamins and nutrients are preserved in the cooking process.
Garden Grill
Many kinds of vegetables can be cooked on the grill. Rule of thumb, the lower the water content the better. Plants can be cooked directly on the grill, in a basket, or on a grill matt. They are delicious plain, without seasonings or sauces. If sauce is boss for you, skip the oily marinades. Oils are not needed for flavor or nutrition, and they add unnecessary, unhealthy fats.
My go to marinade is smokey and light, using ingredients you probably have in your pantry. But you can use your favorite recipe, store bought brand or simple seasonings and spices.
Easy Smokey Marinade
- Marinade time: 1-3 hours
- Whisk together
- ¼ cup apple cider vinegar
- ½ cup low salt vegetable broth
- ¼ cup aquafaba (juice from a can of chickpeas)
- 2 tablespoon tamari, liquid aminos or low sodium soy sauce
- Liquid smoke to taste (optional)
- ½ teaspoon garlic powder
- ½ teaspoon smoked paprika
- Pepper to taste
Guide for veggie grilling:
Preheat clean grill to medium-high heat. Lightly coat rack with cooking spray, unless using grill matt or basket. If desired, you can lightly coat your veggies with cooking spray too.
Now throw them on the heat and listen for the sizzle when the veggies hit the grate. Don’t move them for 3 to 4 minutes, or half of the cooking time, to get good marks and that signature grilled flavor.
- Asparagus: Trim bottom inch. Grill time 3-4 minutes
- Peppers: Seed and cut into quarters. Grill time 8- 9minutes
- Onion: Peel and quarter. Grill time 8-9 minutes
- Eggplant, squash and zucchini: Cut length wise into long strips, about ¼ inch thick. Grill time 7-8 minutes.
- Portobello mushrooms: Remove dirt and stem. Grill 3-4 minutes each side.
Grilled Peaches with Sweet Balsamic Glaze
We are now peach season. Sometimes my eyes get bigger than my stomach and I end up with a bushel or two. There are so many ways to enjoy peaches. You can take a bite of one, throw them in smoothies, oatmeal, pies or make preserves. Have you ever grilled one? If not, try this delicious dessert recipe from the Physicians Committee. It’s doctor approved.
Ingredients
Makes 4 Servings
- 4 ripe peaches, halved and pitted
- Butter-flavor vegetable oil cooking spray (to taste)
- ½ cup good quality balsamic vinegar
- 1 tablespoon brown sugar
- 1 tablespoon lemon juice
- 1 teaspoon almond extract
- Fresh mint sprigs (to garnish)
Directions
- Heat a gas grill to medium-high. Coat peach halves with cooking spray (use about two sprays per peach half).
- Place peaches cut side down on the grill and grill for about 4 to 5 minutes per side, until grill marks appear and peaches are slightly softened.
- While peaches are grilling, prepare the glaze. Add vinegar to a small saucepan over medium-high heat. Boil vinegar until it is reduced by half and looks thick.
- Add sugar, lemon juice, and almond extract.
- Remove peaches from the grill and place cut side up on a dessert dish. Drizzle with balsamic glaze and garnish with a mint sprig.
