The Benefits of Grilled Vegetable Recipes
By KC Kudra | August 8, 2008
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Health Benefits of Grilling Vegetables
If good health is valuable to you, ensuring that you eat enough vegetables is vital. Fresh vegetables contain high levels of vegetable nutrients. Grilled vegetables maintain these nutrients and you can do plenty with them. You can have a grilled vegetable meal or several different side dishes.
If you are planning to grill vegetables, you should pick vegetables with a low water content, such as onions, cabbage, mushrooms, bell peppers and asparagus. You can either grill the vegetables directly on the grill or wrap them in a piece of foil first. If you wrap them in foil, you won’t need to add any fats or oils. If you fry them in a pan, they will absorb oils. If you boil them, you will lose vegetable nutrients in the water. Grilled vegetables really are healthier than any other kind.
The Many Benefits of Vegetables
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 and Their Functions
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.
Grilled Vegetable Recipe
This is a quick, tasty grilled vegetable recipe and is easy enough for complete beginners. Choose some vegetables that will grill well, such as eggplant, corn on the cob, tomatoes, summer squash, peppers and button mushrooms. Clean and trim them. Each vegetable should be cut into thick slices or halves, so you get equally sized pieces.
Parboil some small, waxy potatoes until they are tender. Soak the corn on the cob for an hour, having removed the silks but leaving the husks on. Brush the vegetables lightly with oil, if you do not plan to use foil, so they will not stick to the grill. Alternatively, brush them with a marinade.
Prepare a medium hot grill. Place the vegetables on the grill on skewers, in a foil pouch or directly on to the grill. Denser vegetables such as potatoes and carrots take longer to cook, so add those first. Turn the vegetables as needed, brushing on more oil or marinade. When they can be easily pierced with a fork, they are ready to serve.
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.
Topics: Nutrition |
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