How to Grill Vegetables and Fruit How to Grill Vegetables and Fruit
Transformations—St Helena Center for Health
Artichokes: Trim artichokes. Cook until outer leaves will pull away easily when tugged (may microwave, boil, or pressure cook). Use cold water to cool them and cut in half, lengthwise. Spray with non-stick pan spray or rub lightly with olive oil and sprinkle with salt (kosher) and pepper. Place cut sides on hot, sprayed grill for about 10 minutes or until a caramelized brown. Serve with silken aioli or lemon juice.
Asparagus: Snap the ends off and soak in cold water for at least 30 minutes. Drip dry or pat with a towel. Spray or brush with olive oil. Place on a sprayed grill and turn frequently (about every minute or so).
Cabbage: Cut a large head of cabbage in eight wedges. Sprinkle with garlic powder, salt and pepper to taste (dill weed is also a good option). Wrap in foil to seal. Place on grill for 30 to 40 minutes or until tender.
Corn on the Cob: Remove the loose outer husks and the inner corn silk (partially peel back the husks and then put them back in place around the corn). If you soak them in water for half an hour they will steam more. (They can be wrapped in foil or tie the husk ends to cover the ear). If not soaked in water, they will get a smokier flavor. If shucked, lightly sprayed or brushed with oil, they will be caramelized and even smokier in flavor. Try roasted corn with a mixture of salt and red cayenne powder rubbed on with a wedge of lime.
Eggplant: Slice eggplant in ¼ – ½ inch slices. Spray with pan spray and grill for 2-3 minutes. You may soak in cold water for half an hour prior to grilling to reduce dryness.
Garlic: Remove loose papery outer wrapping of garlic bulb and slice off the root end so that fresh garlic cloves are exposed. Rub with olive oil, wrap in foil and place on grill for 10 – 20 minutes. When garlic is roasted, it will be soft and can be squeezed out of the papery shell onto potatoes, bread, etc.
Mushrooms, Portabella: Remove the stems from large mushrooms and wipe the caps clean. Make a marinade (combinations of oil or broth with chopped garlic, shallots, parsley, thyme and other herbs as desired. Balsamic vinegar makes a nice addition). Place mushrooms in marinade for up to an hour. Grill for 8 to 10 minutes on each side (starting with the bottom side down first) until they begin to brown and are soft to the touch. They may be used in a sandwich, or served on a pile of stir-fried greens.
Onions: Peel the papery exterior skin off the onion and slice in ½ inch slices. Spray or brush with olive oil and grill for approx 3-5 minutes. Onions may also be wrapped in foil with a little brown bouillon and brown sugar. Seal well and place on grill for 20-30 minutes for a caramelized taste and appearance.
Peppers: Cut the top and the bottom off the pepper leaving a cylinder. Slice the cylinder down one side and flatten it to a strip of pepper. Remove the seeds and white ribs.
Spray or brush the skin side of the pepper with olive oil and place on the grill. When blackened, place in a paper or plastic bag and allow to sit for 15 minutes. The skins should slip off easily.
Potatoes: Scrub baking potatoes and prick them with a sharp knife or fork. Rub them with olive oil and kosher salt and wrap in heavy foil. Place on grill for 40 to 60 minutes depending on their size, and roast until well done. Turn over every ten minutes or so. Potatoes may also be peeled, cut in cubes or wedges and wrapped in foil packets along with seasonings and a little oil. Place packet on grill for 20-30 minutes or until tender.
Summer Squash: Cut squash in ½ inch slices. Spray or brush with olive oil and sprinkle salt, and pepper to taste. Grill 2-3 minutes on each side or until tender.
Vegetable Combinations: Combinations of squash, peppers, onions, eggplant, mushrooms can be done on skewers or in foil packets with seasonings. Grilled vegetable sandwiches are delicious with a little pesto on the bread and some tapenade on the top (or they can be combined in a wrap).
Pineapple: Peel and core pineapple and cut into rings. Place on a grill for 6 minutes each side. May dip in lite coconut milk (or a mixture of pineapple juice and coconut extract) and then in cinnamon sugar before grilling. To keep calories lower, just sprinkle with cinnamon
Peaches: Cut peaches in half and remove pits. Spray with oil and place with pit side down on grill for 5 minutes to give grill marks. Turn over, drizzle with honey and grill for 2-3 minutes more. You may top them with vanilla yogurt, ice cream, or fat free cream cheese mixed with nuts and honey.
PITA PIZZA ON THE GRILL
2 whole-wheat pita bread
½ to 1-cup pizza sauce
Diced onion, bell peppers, zucchini, mushrooms, and tomatoes
½ cup shredded mozzarella cheese
Granulated garlic or fresh garlic, finely minced
1. Preheat grill to medium high heat.
2. Spray one side of the pita with olive oil and spread the other side thinly with pizza sauce.
3. Sprinkle on fresh vegetables (or you may grill them), mushrooms, and olives.
4. Put ¼ cup grated cheese on each pizza and sprinkle oregano and garlic over the top.
5. Lightly oil the grill grate. Place pita pizza on grill, cover, and bake until cheese melts and starts to have golden bubbles and the edges get crisp and lightly browned.