Now that summer's here, I'm putting my grill to good use. I love the smoky flavor cooking over a live fire adds to any dish – and because grilling doesn't require added fat, it's healthy as well as quick.
That's why when I fire up the grill, I don't just use it for main course poultry and meats. I love experimenting with veggies and fruit – yes, fruit! – on the fire. To try new grilling flavor sensations, follow these simple tips:
- Soak veggies first for flavorful results. Soaking vegetables in water for a half-hour before grilling prevents drying out. As for fruits, the key is selecting pieces that are just ripe – overly-ripe specimens will stick and burn.
- Lower the heat, and watch closely. Use medium heat for veggies and low heat – when the coals are burning down to embers – for most fruits. Even with the cooler temperatures, vegetables and especially fruits take less time to cook than a thick steak – often less than five minutes. So stay close to the grill and check often to avoid overcooking. Have tongs at the ready; they work better on odd-sized fruits and veggies than a spatula.
- Marinate veggies for extra flavor. Portobello mushrooms, eggplant and fresh summer zucchini will readily absorb flavor from a marinade. Once on the grill, brush veggies with extra marinade, or serve it as a dipping sauce.
- Go crazy with skewers. Roughly chop bell peppers, zucchini, onions and rings of eggplant into similar-sized pieces and spike them on skewers along with mushroom and cherry tomatoes to make a dish that's as colorful as it is delicious.
- Or try wrappers or baskets. You can also wrap veggies and fruit in foil for easy handling, or use specially-built wire baskets with handles.
- After cooking, cool it. Because of the high water content of vegetables and especially fruits, they heat up quickly and continue cooking when removed from the fire. Give your grilled dishes five minutes to cool down to avoid burning your mouth.
- Serve grilled fruit on its own – or try drizzling with balsamic vinegar for a tangy taste sensation. Because of the concentrated sugars, watch your portion size and save leftovers for the next day – grilled fruit makes a delicious addition to your breakfast yogurt!
Here's a great marinade for veggies that also works with chicken or fish:
Miso Marinade
This tasty marinade works well with chicken, fish, vegetables, or tofu. A table¬spoon is all that's needed to flavor one chicken breast or piece of fish.
Yield: 1 cup
Ingredients:
- 1⁄2 cup white or yellow miso
- 1⁄2 cup mirin (see factoid) or sake
- 2 Tablespoons water
- 1 Tablespoon soy sauce
- 2 teaspoons minced garlic
- 1 teaspoon finely chopped fresh ginger
Instructions:
Combine all of the ingredients in a blender or food processor. Blend or process until smooth. Transfer to a glass jar and store in the refrigerator.
To use the marinade, place veggies, chicken or fish in a shallow baking dish. Pour the marinade over and turn the fish or chicken to coat both sides. Marinate for 2 to 4 hours. Bake or grill.
MISO FACTOID: This thick paste is made from combining sea salt; a Japanese mold called koji; soybeans; and, sometimes, a grain such as rice or barley.
MIRIN FACTOID: Mirin is a Japanese cooking wine. Light gold in color, it is sweet in flavor and made from rice.
Nutrient Analysis per Tablespoon:
35 calories, 1 g protein, 5 g carbohydrates, 1 g total fat, 0 g saturated fat, 0 g fiber, 3 g sugar, 354 mg sodium
And here's a terrific recipe for summer fruit -- perfect for the 4th of July. Because the flesh is dense and the flavor sweet, apricots are the perfect candidate for a grilled dessert (or grilled for a savory course for that matter, if combined with salty cheese or ham). This dessert takes just minutes to make, particularly if you make the syrup ahead of time.
Grilled Apricots with Pomegranate Ginger Syrup and Macadamia Nuts
Ingredients:
- Cooking oil spray
- 8 apricots halved and pitted (about 1 pound)
- 1/4 cup Pomegranate Ginger Syrup (recipe below)
- Garnish:
- 2 Tablespoons chopped macadamia nuts
- 1 Tablespoon chopped mint
Instructions:
Heat grill to medium high heat. Lightly coat the surface of the grill with cooking oil spray. Place apricots cut side down on grill and cook about 3 to 4 minutes or until just warmed through. Cut side should have nice grill marks.
Arrange the grilled apricots on four dessert places. Drizzle with syrup and garnish with nuts and mint.
Nutrient Analysis per serving:
Calories 120, protein 2 g, total fat 3 g, saturated fat 0 g, fiber 2 g, sugar 22 g, sodium 10 mg
Pomegranate Ginger Syrup
Yield: About 1/2 cup
Although you can buy premade pomegranate syrup, it's usually sweetened with sugar. This antioxidant-rich version is easy to make and keeps about 2 months, refrigerated. Add a splash to tea, yogurt, or a smoothie for an antioxidant boost.
Ingredients:
- 1 cup refrigerated pomegranate juice
- 1/4 cup agave nectar
- 2 nickel-size slices of peeled ginger root.
Instructions:
In a small saucepan, combine the juice and agave. Bring to a boil. Reduce the heat to medium and simmer about 15 minutes or until the liquid reduces by half. Remove the pan from the heat and discard the ginger. Cool completely, strain and pour into a jar, seal tightly, and refrigerate.
