grilling | Taste For Life

Grilled Vegetables with Balsamic Glaze

Prep Time

35 minutes

Number of Servings

Ingredients

1 cup balsamic vinegar
3 red bell peppers, sliced into thick strips
2 medium zucchini, sliced into thick rounds
8 oz button mushrooms
3 Tbsp olive oil
Salt and freshly ground black pepper
[q:1/8] cup chopped fresh basil

Directions

Bring vinegar to a boil in a small saucepan set over medium-low heat. Reduce heat to medium-low and simmer for 10 to 15 minutes, stirring often, until vinegar has reduced and thickened enough that it lightly coats back of a spoon. Set aside to cool.
Toss bell peppers, zucchini, and mushrooms with oil and salt and pepper to taste.
Place vegetables in a grill basket. Grill over medium heat for approximately 15 minutes, or until veggies are fork tender.
Serve grilled vegetables with a drizzle of balsamic glaze over. Garnish with basil.

Nutrition Info

97 Calories, 2 g Protein, 10 g Carbohydrates, 1 g Fiber, 5 g Total fat (1 g sat), 159 mg Sodium, [nutrition:5] Vitamin C, [nutrition:1] Vitamin B2 (riboflavin), B3 (niacin), B6

Fresh Grilled Corn Salad

Prep Time

40 minutes

Number of Servings

Serves 8

Ingredients

Oil, for greasing grill
Salad
- 8 medium heirloom carrots, washed, tops and bottoms trimmed, and halved lengthwise
- Salt
- 4 ears corn, shucked
- 5 firm peaches
- 2 bunches fresh baby arugula
- [q:1/3] cup toasted sunflower seeds
Basil Tarragon Vinaigrette
- [q:1/4] cup fresh tarragon, packed
- [q:1/4] cup fresh basil, packed
- [q:1/4] cup extra-virgin olive oil
- 3 Tbsp apple cider vinegar
- [q:1/4] tsp salt
- [q:1/8] tsp black pepper
- 1 garlic clove
- 1 tsp Dijon mustard
- 1 Tbsp fresh lemon juice

Directions

Heat a grill pan or outdoor grill to medium-high heat and grease with oil.
Place carrots on grill in a single layer and season with salt. Grill 6 to 8 minutes per side, until cooked but still crunchy. Remove to cutting board to cool.
Grease grill with more oil and add corn. Sprinkle with salt. Grill for 10 minutes, rotating to cook on all sides. Remove to a cutting board to cool.
Cut each peach into 2 halves and remove pits. Grill flat side of peaches for 4 minutes and remove to a cutting board to cool.
In a blender, add all Basil Tarragon Vinaigrette ingredients and blend until smooth.
Cut corn off cob and place in a large bowl. Cut carrots on bias into bite-size pieces and add to bowl. Cut peaches into bite-size half-moon slices and add to bowl. Add arugula and sunflower seeds and toss with dressing. Serve immediately.

Nutrition Info

230 Calories, 6 g Protein, 33 g Carbohydrates, 6 g Fiber, 11 g Total fat (1 g sat), 287 mg Sodium, [nutrition:5] Vitamin A, K, [nutrition:2] Vitamin B6, C, E, Folate, Phosphorus, [nutrition:1] Vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), Calcium, Iron, Magnesium, Potassium, Zinc

Barbecued Shish Kebobs

Prep Time

15 minutes plus 15 minutes cook

Number of Servings

Serves 4 (8 kebabs)

Ingredients

Barbecue Sauce
- [q:1/2] cup EDEN Spaghetti Sauce No Salt or EDEN Spaghetti Sauce (Salted)
- 1 Tbsp EDEN Brown Mustard
- 2 Tbsp EDEN Barley Malt Syrup
- 2 Tbsp organic maple syrup
- 2 tsp EDEN Shoyu Soy Sauce
- 2 Tbsp EDEN Extra Virgin Olive Oil
- 1 Tbsp EDEN Brown Rice Vinegar
- 1 Tbsp lime juice, freshly squeezed
- 3 cloves garlic, minced
- [q:1/4] cup red onion, minced
- [q:1/4] tsp dried basil
- 2 drops prepared hot sauce, or to taste, optional
Kebab Ingredients
- 1 pound organic tempeh, cut into 1 inch cubes and steamed 15 minutes
- 1 cup organic cherry tomatoes
- 8 medium button mushrooms, washed or fresh shiitake, crimini, or any fresh musrooms that can easily be skewered
- 1 small red bell pepper, sliced into thick strips or large chunks
- 1 medium red onion, sliced into thick wedges
- 1 medium zucchini, sliced in thick rounds
- 8 thick bamboo skewers or metal skewers

Directions

Prepare the barbecue sauce by placing all the sauce ingredients into a blender. Puree several seconds until smooth.
Attractively arrange the tempeh cubes and pieces of each vegetable on the shish kebab sticks. Baste with the barbecue sauce and grill, turning and basting to prevent burning or drying out of the vegetables. Grill until the vegetables are tender, about 7 to 10 minutes.

Nutrition Info

411 calories, 15 g fat (33% calories from fat), 24 g protein, 43 g carbohydrate, 9 g fiber, 0 mg cholesterol, 231 mg sodium

Summer Grilling & Chilling

The Ultimate Guide to Healthy Cookouts

Jes Gallagher

shish kebabs with vegetables, fruit, and meat, smoking and steaming

The warm weather is upon us and the days for outdoor parties are finally here!

There are so many reasons for celebration in the summer months, birthdays, graduations, holidays and sometimes just for fun.

It's easy to get stuck in a party food rut, or stress about what to plan for our next gathering.

But don't worry—we have you covered!

With all these reasons in this season for outdoor cooking, it's a great time to get creative and try new recipes.

So get ready for summer fun, grilling and chilling (and don't forget to read our grilling safety tips).

Future Sidebar Content

Watch this space!

Turkey-Spinach Burgers with Pepperoncini Sauce

Prep Time

45 min prep time

Number of Servings

Serves 4

Ingredients

2 Tbsp extra-virgin olive oil, divided, plus olive oil cooking spray
[q:1/2] cup finely chopped onion
5 oz baby spinach
Kosher salt and freshly ground black pepper
[q:1/4] cup plain nonfat Greek yogurt
[q:1/4] cup low-fat mayonnaise
2 Tbsp minced seeded pepperoncini
1 Tbsp liquid from the pepperoncini jar
1 to 2 tsp fresh lemon juice or to taste
1 tsp minced garlic
3 oz crumbled feta cheese
2 Tbsp chopped fresh oregano
1 lb ground turkey
4 whole-wheat hamburger buns, toasted
Lettuce and sliced tomatoes for garnish

Directions

Heat 1 tablespoon of the oil in a skillet over medium heat. Add onion, and cook, stirring occasionally, until golden brown, about 8 minutes. Increase heat to medium-high, add remaining 1 tablespoon oil and spinach, and cook, stirring, until spinach is wilted. Season with salt and pepper and transfer mixture to a bowl. Chill in refrigerator until cooled to room temperature.
Meanwhile, combine yogurt, mayonnaise, pepperoncini, pepperoncini liquid, lemon juice, garlic, and salt and pepper to taste in a small bowl and set aside.
Preheat grill to medium. Once spinach has cooled, remove it from refrigerator and add feta, oregano, ground turkey, [q:1/4] teaspoon salt, and [q:1/4] teaspoon pepper. Mix just until combined and shape into 4 patties, each about [q:1/2] inch thick.
Spray burgers lightly with cooking spray, and then grill over medium heat until just cooked through, about 6 minutes per side. Spread some yogurt sauce on bottom half of each bun, and then top with lettuce and tomato slices and a burger.
Spoon remaining sauce over burgers and top with remaining bun halves. Serve immediately.

Nutrition Info

474 Calories, 31 g Protein, 34 g Carbohydrates, 6 g Fiber, 26 g Total fat (7 g sat, 9 g mono, 4 g poly), 947 mg Sodium, [nutrition:5] Manganese, [nutrition:4] Selenium, [nutrition:2] Vitamin B2 (riboflavin), K, Calcium, Iron, Phosphorus, Zinc, [nutrition:1] Vitamin A, B1 (thiamine), B3 (niacin), B6, B12, Biotin, C, E, Folate, Pantothenic acid, Copper, Magnesium

Grilled Corn on the Cob

A Summer Classic with Exciting Options

Prep Time

25 minute, plus 15 minutes soak time for corn

Number of Servings

Serves 4

Ingredients

4 ears of corn with husks attached
2 Tbsp olive oil

Directions

Completely cover ears of corn with cold water in a large pot. Soak for 15 minutes.
Meanwhile, preheat grill to medium.
Remove ears from pot and shake off excess water. Pull husks back, being careful not to completely remove the husks. Remove and discard long strands of silk.
Brush exposed kernels with oil. Rewrap each ear of corn in its husk.
Grill for 15 to 20 minutes, or until corn is tender. Be sure to turn ears frequently. Remove husks and if cobs are not charred to your liking, return cobs to grill for a few minutes.

Nutrition Info

147 Calories, 3 g Protein, 0 mg Cholesterol, 19 g Carbohydrates, 6 g Total sugars (0 g Added sugars), 2 g Fiber, 8 g Total fat (1 g sat), 15 mg Sodium, [nutrition:1] Vitamin B1 (thiamine), Vitamin B3 (niacin), Folate, Phosphorus

Gluten-Free Grilled Pizza with Fresh Tomatoes and Basil

Prep Time

25 minutes prep time + 1/2 hour crust rise time

Number of Servings

makes a 9-inch pie (serves 3)

Ingredients

[q:1/2] cup warm water
[q:1 1/4] tsp active dry yeast
1 tsp unrefined cane sugar
[q:1/2] cup sorghum flour
[q:1/2] cup almond flour
[q:1/8] cup potato starch
1 tsp xanthan gum
[q:1/4] tsp salt
1 Tbsp olive oil, plus additional for oiling hands and crust
[q:1/2] tsp apple cider vinegar
[q:1/2] cup pizza sauce
1 cup shredded mozzarella cheese
2 medium-size tomatoes, sliced [q:1/4] inch thick
[q:1/4] cup thinly sliced fresh basil leaves

Directions

Add water to a small bowl. Stir in yeast and sugar. Set aside for 5 minutes.
Using a whisk, mix sorghum flour, almond flour, potato starch, xanthan gum, and salt in a large bowl.
Add 1 tablespoon of the oil and the vinegar to yeast mixture. Using an electric hand mixer, slowly add yeast mixture to flour mixture. Mix for 5 minutes. Dough will be sticky.
Oil a 10 by 10 inch piece of unbleached parchment paper. Place parchment paper on a baking sheet. Scrape dough from bowl onto parchment paper.
Oil your hands well with oil. Using oiled hands, shape dough into an 8-inch circle. Prick dough a few times with a fork. Set dough aside to rise, uncovered, in a warm, draft-free area for 30 minutes. (Dough will expand to approximately 9 inches in diameter.)
Heat grill to Medium. Have pizza sauce, shredded mozzarella, sliced tomatoes, and basil ready near grill.
Carefully brush top of crust with 1 teaspoon of the oil. Take parchment paper with pizza crust still attached to it, and flip it onto grill so oiled side of pizza is face down on grill and parchment paper side is face up. Using a pair of metal tongs, slowly peel parchment paper away from crust. Discard parchment paper.
When underside of crust begins to blister and brown, flip it. (This can take anywhere from 5 to 10 minutes, depending on type of grill.)
Quickly spread tomato sauce over crust. Top with cheese and tomatoes. Grill pizza for about 5 minutes, until cheese is melted and crust is cooked through.
Using a grill spatula, carefully slide pizza off grill and onto a serving platter. Garnish with basil, cut into slices, and serve.

Nutrition Info

408 Calories, 16 g Protein, 37 g Carbohydrates, 4 g Fiber, 23 g Total fat (6 g sat), 511 mg Sodium, [nutrition:4] Phosphorus, [nutrition:2] Vitamin C, K, Calcium, [nutrition:1] Vitamin A, B12, Potassium, Zinc

Spicy Shrimp on the Bar'Bi

Number of Servings

Serves 4

Ingredients

1 clove garlic
1 Tbsp salt
[q:1/2] tsp cayenne pepper
[q:1/4] tsp black pepper
[q:1/4] tsp paprika
2 Tbsp olive oil
2 tsp lemon juice
2 pounds large shrimp, peeled and deveined

Directions

Preheat grill for medium heat.
Crush the garlic with the salt in a bowl.
Mix in cayenne pepper, black pepper, and paprika.
Stir in olive oil and lemon juice to form a paste.
Toss shrimp in shrimp and mix until the shrimp are evenly coated.
Place shrimp on skewers (optional, this step is to make grilling easier)
Cook shrimp for 2 to 3 minutes per side.

Nutrition Info

255 Calories, 46 g Protein, 365 mg Cholesterol, 1 g Carbohydrates, 0 g Total sugars (0 g Added sugars), 0 g Fiber, 8 g Total fat (1 g sat), 552 mg Sodium, [nutrition:5] Phosphorus, [nutrition:2] Zinc, [nutrition:1] Calcium, Magnesium, Potassium

Grilled Salmon Kebabs

Prep Time

25 minutes prep + 1 hour soak time for skewers

Number of Servings

Ingredients

2 Tbsp chopped fresh oregano
2 tsp raw sesame seeds
1 tsp ground cumin
[q:1/4] tsp crushed red pepper flakes
[q:1 1/2] lb boneless skinless wild salmon fillet, cut into 1-inch pieces
2 lemons, very thinly sliced into rounds
Olive oil spray
1 tsp pink Himalayan salt
16 bamboo skewers soaked in water for 1 hour

Directions

Heat grill or grill pan to medium-high heat.
Mix oregano, sesame seeds, cumin, and red pepper flakes in a small bowl to combine; set spice mixture aside.
Beginning and ending with salmon, thread salmon and folded lemon slices onto 8 pairs of parallel skewers to make 8 kebabs total.
Spray fish lightly with oil, and season with salt and reserved spice mixture.
Lightly dust grill with oil. Place fish on grill and cook, turning occasionally, until fish is opaque throughout, about 8 to 10 minutes total.

Nutrition Info

Per serving: 272 Calories, 34 g Protein, 3 g Carbohydrates, 1 g Fiber, 13 g Total fat (2 g sat, 5 g mono, 5 g poly), 152 mg Sodium, [nutrition:5] Vitamin B2 (riboflavin), B3 (niacin), B6, B12, Pantothenic acid, Copper, Molybdenum, Phosphorus, Selenium, [nutrition:3] Vitamin B1 (thiamine), [nutrition:2] Biotin, [nutrition:1] Vitamin C, E, Folate, Iron, Magnesium, Potassium, Zinc

Grill Your Way to Better Health

Lynn Tryba

Here are some healthy grilling tips to use at your next summer barbecue, courtesy of BistroMD. According to BistroMD’s site, “grilling is the healthiest way to prepare most foods. It can enhance the flavor of meats, poultry, fish and even vegetables.”

	Use Spices and Herbs Instead of pre-made marinades or sauces, use spices and herbs as seasoning. This enables the cook to control sugar and sodium.
	Try this Strategy for Better Timing Season freshly chopped veggies with seasonings of your choice and toss in a bit of olive oil. Then wrap the veggies into a foil pouch. Place pouch on top grill rack while meat is grilling and flip occasionally. This times your meat and your veggies to complete at the same time.
	Check for Safe Meat Temperature BistroMD advises grillers to “make sure your meat is cooked all the way through to avoid food-borne illnesses. Also, make sure you keep a clean, hygienic work space. And always use a thermometer to gauge the temperature of your meat. Place it in the center or the thickest part of the cut for the most accurate reading.”
	After the Meal Grill sliced pineapple and serve warm over Greek yogurt for dessert. Then use leftover grilled veggies the next day on a salad or as a homemade pizza topper. They can also be used with your leftover grilled chicken or steak for fajitas.