the benefits of grilled vegetable recipes

by KC Kudra

Health Benefits of Grilling Vegetables

Vegetables are a very important part of a healthy, balanced diet. Vegetables not only taste better when they are fresh but they maintain more of their nutritional values this way too. Grilled vegetables can accompany a main dish or they can be served as a main meal.

If you want to grill vegetables, you need to pick the ones with lower water content. Cabbage, onions, mushrooms, bell peppers and asparagus are examples of vegetables that grill well. You can grill them directly on the grill or wrap them in tinfoil first. If you use the foil, you won’t have to add any fats or oils. Boiling vegetables isn’t so good for you because a lot of the nutritional benefit is lost in the cooking water. Fried vegetables can be fatty. Grilled vegetables tend to be healthier than other preparation methods.

Vegetable Benefits

If you eat a lot of fruits and vegetables, there are several health benefits you could experience. A vegetable-rich diet can reduce the risk of stroke, type 2 diabetes and cardiovascular diseases. Plenty of vegetables can also mean you have more protection against heart disease, kidney stones, osteoporosis and various types of cancers. Dark green and orange vegetables contain more cancer-fighting antioxidants than most others. There are more benefits of vegetables if you are trying to lose weight and get in shape. They are low in calories and high in fiber, so you can feel full and satisfied without eating lots of calories.

Vegetable Nutrients

Nutrients found in vegetables include dietary fiber, potassium, vitamin A, vitamin E, folate (folic acid) and vitamin C. Potassium helps to maintain a healthy blood pressure. Dietary fiber helps to reduce cholesterol levels in the blood and is important for good bowel function. Folate helps to produce red blood cells. Vitamin A looks after the eyes and skin. Vitamin E protects essential acids and vitamin A from cell oxidization. Vitamin C keeps the gums and teeth healthy, aids in iron absorption and heals wounds.

A Simple Grilled Vegetable Recipe

This is a quick and easy grilled vegetable recipe, which is high in vegetable nutrients and flavor. Clean and trim a selection of vegetables that grill well. Cut each into thick slices or halves. You can choose from eggplant, button mushrooms, tomatoes, corn on the cob, summer squash, peppers and more.

Peel and parboil some small, preferably waxy, potatoes, until they are soft. Remove the silts from the corn on the cob, if you are using it, but leave the husks on. Soak in water for an hour. If you aren’t using foil, you will need to brush the vegetables, using either a marinade or some type of oil.

Heat up your grill. When it is medium hot, either place your vegetables on the grill, in a foil pouch or on skewers. If you are using dense vegetables, such as carrots and potatoes, these take longer to cook, so add them first. Turn the vegetables when they need it and brush on more marinade or oil when required. If you can pierce the vegetables easily with a sharp knife, they are ready to eat.

A marinade is easy to make. Try mixing 2 parts of olive oil with 1 part lemon juice and a peeled, crushed garlic clove. You can make this in advance and keep it in the refrigerator until needed.

About the Author:

When it is chilly out nothing will fill the spot better than our hardy vegetable soup recipes. This along with our recipes for grilled vegetables will be a winner on your dinner table.