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The Fourth of July is coming! For plant-based eaters, that means attending a lot of barbecues that don’t have much in the way for us to eat. What are some awesome easy alternatives to bring to your next summer gathering and wow the guests? Check some options out below!
10 Grilled Fruits & Veggies To Make Your Mouth Water
Who said there’s only room for meat? Tossing these veggies on the grill creates a lovely smoky flavor and can make for a delicious meal! Marinate them in a delicious homemade sauce (like in the recipe below) or drizzle it over them when they’re done. You can also cut them into chunks and slide them onto a kebab for a mouthwatering combination! Here are the top 10 veggies that cook well on the grill and taste amazing:
ZUCCHINI
A highly alkaline vegetable that is easy to digest, zucchini is full of vitamin A, C, and B-complex and minerals zinc, potassium, and manganese. It’s a great weight loss food due to being low in calories and high in fiber. Zucchini is also anti-inflammatory, which is beneficial for arthritis, asthma, fibromyalgia, and countless other health conditions. It also benefits the cardiovascular system by lowering blood pressure, reducing the risk of heart attack. High in antioxidants, this green veggie also protects against aging, illness, and disease.
ASPARAGUS
Asparagus contains aspartic acid which is an amino acid that neutralizes excess amounts of ammonia in the body that is often the cause of exhaustion, headaches, and poor digestion. Asparagus contains significant amounts of healthy fiber and protein which helps to maintain blood sugar levels, prevent constipation, stabilize digestion, and stop the urge to overeat. Annoyed with asparagus because of odorous urine? That’s not from the asparagus itself; it’s from the phytochemical compounds in it that bind and flush out toxins from the body. Under stress? Don’t worry, asparagus is to the rescue! It is high in easily absorbable B vitamins, boosting energy and reducing stress.
POTATOES
Don’t be afraid of potatoes! This amazing root vegetable is so healing for the body. It stabilizes blood sugar, protect against liver disease, strengthens kidneys, soothes nerves and digestive tract, and more. They are antiviral, antifungal and antibacterial and absolutely chock full of vitamins, minerals, enzymes, and phytochemicals that rejuvenate the body and reverse dis-ease. Red potatoes, white potatoes, sweet potatoes, and more – try them all on the grill! Enjoy them without all the sour cream, bacon, and cheese (etc) toppings and you’ve got an incredibly healthy and hearty grilled veggie!
MUSHROOMS
This delightful fungus contains incredible phytochemical compounds that destroy detrimental fungi, bacteria, and viruses in the intestinal tract in the body. Mushrooms also gently detoxify the liver and carry anti-cancer compounds and anti-inflammatory properties. Cremini or portabella mushrooms are perfect for grilling or adding to a veggie kebab!
RED ONION
Onions have strong antibacterial qualities that are extremely productive in the body. If you tend to get an upset stomach from onions, it can be a sign of a large amount of unproductive bacteria in the digestive tract. Onions have the ability to eliminate that bacteria, the battle of which can cause the brief stomach discomfort. Antimicrobial sulfur compounds in onions banish trouble-making pathogens in the liver, disinfecting it and reducing inflammation. Red onions have delicious smell and flavor when cooked on a grill, and are a fantastic compliment to many of the veggies on this list!
CARROTS
This root vegetable contains antioxidants, potassium, niacin, and vitamin K, C, and B. Carrots have been shown to improve heart health, eye health, control diabetes, lower blood pressure, boost the immune system, aid in digestion, reduce macular degeneration, improve oral health, and reduce the risk of stroke. Roasted on the grill with some simple herbs and/or spices, they develop a rich smoky but sweet flavor that is thoroughly enjoyed by all.
PINEAPPLE
Containing highly acidic fruit acid, pineapples have the ability to dissolve gallstones and clean up the debris and gunk that can build up inside the liver. Pineapple is also rich in cancer-preventing antioxidants and boosts the immune system, aids digestion, reduces inflammation, and more. The bottom two-thirds of the fruit is the sweetest, with the top third being the most astringent. Not sure how to pick out a pineapple? There are many methods, but a favorite of ours is to gently tug on one of the top inner leaves. If it is easily plucked, the pineapple is ready to eat! Slice up pineapple into wheels or slide chunks onto a kebab to get it grill-ready.
PEACHES
What an absolute treat! Grilled peaches are amazing with a little drizzle of raw honey or pure maple syrup and a dash of cinnamon. The skin on peaches sticks to toxins in the intestinal tract and colon, driving them out of the body. Peaches also contain a combination of fruit acid, mineral salts, and phytochemicals that rejuvenate the liver and provide wonderful healing glucose to the body.
PEARS
Pears protect the pancreas and assists this organ when stressed. They also aid digestion, feed beneficial bacteria, starve and eliminate bad bacteria, parasites, and fungi, prevent intestinal and stomach cancers, and reduce acidity in the body. The skin on pears repels toxins, and the mineral salts give your body electrolytes, stabilizing blood sugar. Pears are fantastic for weight loss and are wonderful for cleansing and assisting the liver. When cooked on a grill, pears can just melt in the mouth by themselves – but add them in a variety of combinations of fruits and veggies to compliment them well!
PAPAYA
Yes, you can grill papaya! Don’t pass up this enzyme-rich fruit at any time. Papayas are incredibly powerful for assisting digestion, supporting the pancreas, repairing the lining of the intestinal tract, and reducing inflammation. Papaya is also a miracle for the skin, and is one of the foods I discuss and recommend in my online course Goddess Glow: 30 Days to Transform Your Skin. Drizzle grilled papaya with lemon, honey or pure maple syrup, and a variety of other toppings!
There are many more vegetables and fruits that are amazing on the grill than just these ten – including bell peppers, figs, cauliflower, tomatoes, garlic, and more! Experiment and see which ones you love!
Plant-Based Grilling Tips
Here are some tips for grilling fruits and veggies:
- You don’t need much oil, if any at all. If using a small amount, avocado oil or sesame seed oil are best.
- When grilling fruit, cut it into larger chunks, wheels, or slices so it holds together nicely.
- Using simple marinades such as lemon, parsley, and dulse can bring out amazing flavor! Have fun experimenting with different herbs (dill, rosemary, thyme, basil, oregano, etc.) and spices (onion, garlic, chili powder, chinese 5-spice, paprika, turmeric, and so many more) to see what flavor profile your tastebuds enjoy. Lemon juice, orange juice, coconut aminos, and more (I don’t recommend oil or vinegar) make great marinade bases.
- To get fruit to carmelize, try a light dusting of coconut sugar on the cut side.
- Use a nontoxic grill pan such as this one for smaller chopped veggies or ones that are hard to turn.
Mango Ginger Marinade
This absolutely delicious combination is perfect for marinating veggies in before the grill, or drizzling over them after they come off! You could also use it as a dip or salad dressing. Chock full of nourishing and detoxing components, this recipe is not one to miss this summer!
Ingredients:
- 3 mandarin oranges, peeled
- 1 cup cubed mango
- ½” hunk of ginger
- 4 dates
- handful of cilantro
- squeeze of lemon
Instructions:
- Combine all ingredients in a blender and blend to desired consistency.
- To use as a marinade, place veggies in a baking dish and add the blender contents. Let sit for 30-45min before grilling. Otherwise, drizzle over veggies after the grill, or use as a fantastic salad dressing or dip!
Enjoy your summer celebrations and wow party-goers with these drool-worthy grilled fruits and veggies!
Be well,
Amber
Mango Ginger Marinade
Ingredients
- 3 mandarin oranges peeled
- 1 cup cubed mango
- ½ ” hunk of ginger
- 4 dates
- handful of cilantro
- squeeze of lemon
Instructions
-
Combine all ingredients in a blender and blend to desired consistency.
-
To use as a marinade, place veggies in a baking dish and add the blender contents. Let sit for 30-45min before grilling. Otherwise, drizzle over veggies after they come off of the grill, or use as a fantastic salad dressing or dip!
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