Grilling isn't just for meat lovers anymore. With the rise of plant-based diets, chefs and home cooks are discovering that vegetables, fruits, and plant-based proteins can create mouthwatering dishes that rival traditional barbecue fare. The possibilities are endless, from marinated veggies that burst with flavor to plant-based burgers that sizzle just right.
As the popularity of plant-based diets continues to rise, I'm here to show you that grilling can be just as delicious and satisfying with various plant-based alternatives. Whether you're a dedicated plant-based eater or just looking to incorporate more vegetables into your diet, something delicious and innovative awaits you on the grill.
In this edition, I'll dive into some fantastic plant-based grilling alternatives to traditional beef, poultry, chicken, and fish. From hearty vegetables and juicy fruits to innovative plant-based proteins, there's something for everyone to enjoy.
-Stephanie
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Grill Green: 5 Tips for Plant-Based Grilling
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#1 Choose the Right Produce: Opt for vegetables and fruits that hold up well on the grill, such as bell peppers, zucchini, eggplant, mushrooms, corn, and pineapple. Not all fruits and vegetables are suited for the grill. Still, when you discover the right ones, they can add a delightful smoky flavor and appealing texture to your meals, enhancing both the taste and nutritional value of your dishes.
- Marinated and Grilled Vegetables. Marinating vegetables like zucchini, bell peppers, eggplant, and mushrooms enhance their natural flavors and add an irresistible smoky, charred taste. Creative marinades using herbs, spices, and plant-based yogurt can elevate simple veggies into gourmet delights.
- Grilled Salads: Warm salads featuring grilled components are becoming a favorite. Grilling greens like romaine lettuce, kale, or radicchio adds a unique texture and flavor to salads. Combine with grilled vegetables, fruits, nuts, and plant-based dressings for a hearty and nutritious dish.
- Grilled Fruit: Grilling fruit is gaining traction for its surprising and delightful results. Pineapple, peaches, watermelon, and even avocados can be grilled to bring out their natural sweetness and add a smoky depth. Grilled fruit can be used in salads, desserts, or as a unique side dish.
#2 Get Creative: Have fun in the kitchen and explore alternative ways to grill more plants. A Few ideas include:
- Stuffed Bell Peppers: Fill with a mixture of quinoa, beans, vegetables, and spices, then grill until the peppers are tender.
- Zucchini Boats: Slice and top with olive oil, vegan cheese, herbs, and spices for an easy side dish or appetizer to grill and serve.
- Stuffed Portobello Mushrooms: For a hearty meal, load them with a blend of spinach, tomatoes, and vegan cheese.
- Mushroom Burgers: Portobello mushrooms are a great burger substitute.
- Homemade Chickpea Patties: Mix mashed chickpeas with your favorite herbs and spices to make patties that are ready to heat on the grill.
#3 Explore Ready-to-Made Plant-Based Options: Ready-to-made plant-based options like vegetarian burgers and hot dogs are an easy solution for anyone looking to reduce their animal protein intake. A few options include:
- Beyond Meat and Impossible Burgers: These plant-based patties mimic the texture and flavor of beef and are perfect for grilling.
- Black Bean Burgers: Homemade or store-bought black bean patties provide a nutritious and tasty alternative.
- Lentil Burgers: Made from lentils and various vegetables, these burgers are packed with protein and fiber.
- Vegan Sausages: Brands like Field Roast and Beyond Meat offer flavorful vegan sausages that grill up perfectly.
- Vegan Hot Dogs: Plant-based hot dogs that are great for grilling and enjoying with your favorite toppings.
- If selecting ready-made plant-based burgers, hot dogs, and sausage, read the nutrition label and ingredient list. Choose ones with less sodium and minimally processed ingredients, such as tofu, instead of heavily processed soy protein concentrate or isolate.
#4 Experiment with Tofu and Tempeh: Step out of your comfort zone and experiment with grilling tofu and tempeh.
- Tofu: Firm or extra-firm tofu absorbs marinades well and grills beautifully, offering a versatile and protein-rich option. When buying tofu to grill, choose firm or extra-firm and press it to remove excess moisture.
- Tempeh: With its nutty flavor and firm texture, tempeh is excellent when marinated and grilled.
#5 Discover Seitan. Seitan, often called "wheat meat," is a versatile, protein-rich, plant-based option perfect for grilling. Seitan has a remarkable meat-like texture that makes it an excellent substitute for traditional meat steaks. Its ability to absorb flavors from marinades and seasonings allows for endless culinary creativity. Whether grilling seitan steaks, skewers, or slices, this plant-based protein delivers a satisfying and hearty bite. Its firm texture ensures it holds well on the grill, achieving a deliciously charred exterior while remaining tender inside. Seitan is a fantastic source of protein and low in fat, making it a nutritious addition to any plant-based grilling menu.
Incorporating more plant-based foods into your summer grilling can be delicious and nutritious.
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8 Benefits of Plant-Based Grilling:
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Adopting a plant-based diet offers many benefits for individual health and the environment. Grilling plant-based foods is not only a delicious way to enjoy the summer, but it also provides a multitude of health benefits, including:
- Rich in Nutrients: Vegetables, fruits, and plant-based proteins are rich in vitamins, minerals, and antioxidants, supporting overall health and well-being.
- Low in Saturated Fats: Plant-based foods typically have less saturated fat than meat, promoting heart health.
- Lower Risk of Chronic Diseases: A diet rich in plant-based foods can lower the risk of heart disease, diabetes, and certain cancers. The anti-inflammatory properties of plant-based foods contribute to better long-term health outcomes.
- Improved Digestive Health: Increased fiber intake from plant foods supports a healthy digestive system.
- Better Weight Management: Plant-based eating is also associated with a reduced risk of obesity, thanks to its higher fiber content, which promotes satiety and aids digestion.
- Cost-Effective: Plant-based proteins like beans and lentils are generally cheaper than animal proteins.
- Long Shelf Life: Many plant-based foods have a longer shelf life, reducing food waste.
- Environmental Benefits: Reducing meat consumption lowers your carbon footprint, benefiting the planet.
Incorporating mushrooms, lentils, beans, prunes, whole grains, and soy protein into your diet can significantly reduce your animal protein intake while enhancing flavor, saving money, and boosting overall nutrition. By making these simple changes, you can enjoy a healthier, more sustainable, and delicious diet.
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Featured Recipe
Grilled Peach and Arugula Salad with Burrata Cheese:
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Ingredients:
- 4 ripe peaches, halved and pitted
- 2 tablespoons olive oil, divided
- 4 cups arugula
- 4 oz of burrata cheese
- 1/4 cup toasted pine nuts
- 2 - 3 tablespoons balsamic vinegar
- Salt and pepper to taste
- Fresh basil leaves for garnish
Instructions:
Preheat the grill to medium-high heat. Brush the peach halves with 1 tablespoon of olive oil. Place the peaches on the grill, cut side down, and grill for about 3-4 minutes until they have grill marks and are slightly softened. Remove from the grill and set aside.
In a large bowl, toss the arugula with the remaining 1 tablespoon of olive oil and season with salt and pepper. Arrange the arugula on a serving platter.
Place the grilled peach halves on top of the arugula. Tear the burrata cheese into pieces and distribute it evenly over the salad. Sprinkle the toasted pine nuts over the top.
Drizzle the balsamic vinegar over the entire salad. Garnish with fresh basil leaves. Serve immediately.
Enjoy your fresh and flavorful Grilled Peach and Arugula Salad with Burrata Cheese!
Serves 4
Nutrition Facts: 256 calories, 18 grams fat, 6 grams saturated fat, 20 mg cholesterol, 113 mg sodium, 20 grams carbohydrates, 3.5 grams fiber, 6 grams protein
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Be Inspired
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About SO Nutrition
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Stephanie Leipprandt Ouellette, MBA, RDN, LD Stephanie has been working in the field of nutrition and dietetics since 1995. She earned a Bachelor of Science degree in Dietetics from Michigan State University, completed an Approved Pre-Professional Practice Program at Western Michigan University and earned a Master of Business Administration from Baker College. She’s been a Registered Dietitian Nutritionist since 1996 and licensed in Texas since 2007. In 2008, Stephanie earned her certification in Childhood and Adolescent Weight Management. Stephanie has extensive clinical & managerial experience, both in corporate settings and in the community. Now she wants to share her knowledge with you, because most (if not all) nutritional habits begin at home.
Stephanie and her family reside in Katy, Texas
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