Easy To Eat Well Blog

Nutrition Packed Summer Grillers

By: Jacqueline Gomes, RDN, MBA

Fruits and vegetables are a fundamental part of our diet and should be included at every meal. Research has shown that a diet high in fruits and vegetables can help decrease your risk for heart disease and certain types of cancer. Fortunately, the warm weather of summer yields a bounty of seasonal fruits and vegetables that are both tasty and nutritious, and grilling them will keep your meals full of flavor and variety.

 

Summer Corn

Corn is one of my favorite veggies of the summer. Its delicious sweetness eliminates the need for any dressings or toppings and can be a versatile addition to any meal or recipe! Corn contains a good source of vitamin C and is low in fat. It can be eaten straight from the cob or shucked and used to make delicious salads. See my recipe below!!

Nectarines

Nectarines contain phytochemicals, which are beneficial in the prevention of heart disease and macular degeneration. They’re just one of many fruits that are a sweet, refreshing delight that can be enjoyed in many ways: raw, grilled, or in a salad.

Asparagus, tomatoes, eggplant and peppers!

Need I say more? These summer veggies cannot be missed! Tomatoes contain lycopene, a known antioxidant. Bell peppers are bright in color; yellow and orange peppers are a good source of vitamin A. Riboflavin also known as one of the B vitamins, plays a crucial role in the body’s production of energy; asparagus and tomatoes are good sources of this nutrient.

Skip the mundane hamburger and hotdog duo and try these delicious recipes instead …

 


Warm Grilled Corn Summer Salad  

My mom created this recipe; she is always an inspiration for me in the kitchen!

Prep time: 30 minutes    Yield: 4 servings

Ingredients:

  • 4 ears corn – grilled, shucked, and cut off the cob
  • 1 red bell pepper – diced
  • 1 red onion, diced
  • 2 zucchini or other summer squash – cut into 1/2-inch dice
  • 2 cloves garlic, minced
  • 2 ounces extra virgin olive oil
  • 2 tablespoons chopped fresh parsley
  • Salt and pepper

 

Directions:

  1. Heat olive oil a large pan over medium-high heat.
  2. Add bell pepper and onion; sauté until softened. Add diced zucchini and garlic; continue to cook until zucchini softens, approximately 5 minutes.
  3. Add corn to pan and season with salt and pepper. Sprinkle with fresh parsley before serving.

Recipe by: Jacqueline Gomes,  RDN, MBA

 


Grilled Asparagus & Shrimp Quinoa Salad w/ Lemon Vinaigrette

Prep: 45 minutes

Ingredients: 

Lemon Vinaigrette

  • 1 tsp grated lemon peel (optional)
  • 3 tbsp fresh lemon juice
  • 2 tbsp olive oil
  • 1 tsp dijon mustard
  • 1 tsp dried thyme leaves
  • 1/2 tsp ground black pepper

Salad

  • 2 cups fresh asparagus, large spears, cut into 1 inch pieces
  • 1/2 yellow or red bell pepper, cut into 1/2 inch pieces
  • 1 clove garlic, minced
  • 1 (14-ounce) can quartered artichoke hearts, drained
  • 12 ounce jumbo or large raw shrimp, peeled and deveined
  • 1 1/2 cups dry quinoa, cooked according to directions.

 

Directions:

  1. Place vinaigrette ingredients in a small bowl and whisk; set aside.
  2. Cut vegetables as directed. Heat grill and grilling tray.
  3. Place vegetables and shrimp in a large bowl; add about ⅓ of the vinaigrette (about 3 tbsp) and toss.
  4. Spread shrimp-vegetable mixture over hot grilling tray.
  5. Grill, turning shrimp and vegetables, until done (about 5-6 minutes); remove from grill.
  6. Serve grill mixture over cooked quinoa, and drizzle with vinaigrette.

Recipe: fruitsandveggiesmorematters.org

 


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