the secret benefits of vegetables
Health Benefits of Grilling Vegetables
Vegetables are vital to good health and the fresher they are, the more of their nutritional values they will maintain. Vegetables also taste better when they are fresh. Grilled vegetables can be the centerpiece of a vegetarian meal or an accompaniment to a main dish.
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.
Benefits of Vegetables
Eating a diet, which is rich in vegetables and fruits, can reduce the risk for cardiovascular diseases, type 2 diabetes, and stroke. Eating vegetables can also protect against certain types of cancers, heart disease, osteoporosis, and kidney stones. Orange and dark green vegetables are higher in cancer-preventing antioxidants and nutrients than other types. Vegetables are also low in calories and fat but high in fiber, so they can help you to lose weight by making you feel full.
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.
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 your grill to medium hot. Put the vegetables in a foil pouch, directly on the grill or on skewers. Remember than dense vegetables like carrots and potatoes take longer to cook, so put these ones on the grill first. Turn the vegetables now and then, using more marinade or oil to brush them. When you can easily pierce the vegetables with a knife, they are ready to eat.
To make an easy marinade, you can mix 2 parts of olive oil with 1 part lemon juice and add a peeled, crushed clove of garlic. This marinade can be made a day ahead and kept refrigerated.
About the Author:
Think vegetable side dish recipes have to be boring then you need to try some fresh off the grill! While your at it why not try some of our other grilled vegetable recipes.
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