As you fire up the grill, in addition to a great selection of proteins from our Meat Department, don't forget to 'Have a Plant' and shop our store for fruits and veggies too!  Since most Americans do not eat enough fruits and veggies, grilling fruits and veggies are another way to add them to the table. 

Grilling fruits and veggies caramelizes the natural sugars and brings out a different and delicious favor!  So what fruits and veggies can you grill?  Quite a few of them!  Our favorites include:  watermelon, pineapple, peaches, bananas, carrots, onions, bell peppers, asparagus, and sweet potatoes.  This week Summerripe Peaches and Nectarines are on sale for $1.49 per pound!

To get started you will want to make sure your grill is hot - charcoal or gas will do as long as the grill is hot. While your grill heats up, wash your fruits and veggies as usual.  Next cut your fruits and veggies into large enough pieces that they will not fall through the grill.   You do not have to, but a quick brush of a healthier oil such as canola, olive, or avocado oil will add flavor and help the grilling.  Now is also a great time to add herbs and spices of you would like.  Garlic is great when looking for an all purpose savory seasoning.  An oil based dressing or marinade is another way to add these flavors.  If making grilled fruit for dessert, a light sprinkle of cinnamon or nutmeg after the grilling will add just the right flavor.   When it is time to grill, carefully place the fruits and veggies on the grill.  You can always place the pieces of fruits and veggies opposite of the grill so they do not fall through.  Just like with meat, flip the fruit and veggies once they easily lift up.  Grill to your liking and enjoy!

An important food safety tip to keep in mind is be sure to keep fruits and veggies separate from meats on the grill to prevent cross contamination.  If you are grilling kabobs or skewers with meat and veggies/fruit, be sure the meat is cooked to the minimum internal temperature!  Here is a quick guide on common grilling foods and minimum internal temperatures!

Lastly, while a burnt marshmallow is debated as the best, burning our foods to the point they are no longer recognizable is not healthy.  When we  burn foods, unhealthy compounds can be produced that make our food taste bad as well as negatively impact our health.  A good rule of thumb is grill marks are good, but if you can no longer see the grill marks, the food was cooked too long!   Here is a recipe to get you started!  Have fun and see what new fruits and veggies you will enjoy grilled.

Grilled Fruit and Veggie Kabob
Recipe adapted from:  All Recipes

Ingredients

• 2 small yellow squash, halved lengthwise and cut into 1/4-inch-thick slices

• 2 small zucchini, halved lengthwise and cut in 1/4 inch slices

• 1/2 medium red onion, diced in 1/2-inch pieces

• 1/2 medium red bell pepper, diced in 1/2-inch pieces

• 1 cup sliced fresh pineapple, diced in 1/2-inch pieces

• 1 cup cherry tomatoes

• 8 wooden skewers

For the Marinade

• 1/4 cup canola, olive, or avocado oil

• 3 tablespoons lemon juice

• 1 tablespoon lemon zest

• 1 clove garlic, minced fine

• 3 tablespoons chopped parsley

• 1/2 teaspoon salt

• 1/2 teaspoon ground black pepper

Instructions

• Heat to 325 degrees to 350 degrees .  Assemble kabobs, alternating different vegetables and pineapple on wooden skewers.

• Combine all ingredients for marinade in medium bowl and mix well.

• Brush marinade onto fruit and veggie kabobs.

• Place kabobs on grill on aluminum foil and grill for 10 to 15 minutes, or until veggies are desired doneness.  Transfer kabobs to plate to cool before serving.

Tip:  Homemade marinades and dressings are often lower in sodium and without preservatives.  If you are looking for a quick pre-made option, consider Litehouse products in our Produce department.  This week Litehouse Pourable Salad Dressings are on sale for $3.99 (12 ounce bottles)!

"This medical and/or nutritional information is not intended to be a substitute for individual advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition."

Stephanie Edson - Regional Wellness Specialist

Stephanie is an award-winning registered dietitian who believes in empowering every individual to make nutritious food choices to support a healthy lifestyle. She believes in the power of food as medicine and loves sharing about nutrition with others.