Nutrition Packed Summer Grillers

    By: Jacqueline Gomes, RDN, MBA

    August 17th, 2018 

    Fruits and vegetables are a fundamental part of our diet and should be included at every meal. Research has shown that a diet high in fruits and vegetables can help decrease your risk for heart disease and certain types of cancer. Fortunately, the warm weather of summer yields a bounty of seasonal fruits and vegetables that are both tasty and nutritious, and grilling them will keep your meals full of flavor and variety.

     

    Summer Corn

    Corn is one of my favorite veggies of the summer. Its delicious sweetness eliminates the need for any dressings or toppings and can be a versatile addition to any meal or recipe! Corn contains a good source of vitamin C and is low in fat. It can be eaten straight from the cob or shucked and used to make delicious salads. See my recipe below!!

    Nectarines

    Nectarines contain phytochemicals, which are beneficial in the prevention of heart disease and macular degeneration. They’re just one of many fruits that are a sweet, refreshing delight that can be enjoyed in many ways: raw, grilled, or in a salad.

    Asparagus, tomatoes, eggplant and peppers!

    Need I say more? These summer veggies cannot be missed! Tomatoes contain lycopene, a known antioxidant. Bell peppers are bright in color; yellow and orange peppers are a good source of vitamin A. Riboflavin also known as one of the B vitamins, plays a crucial role in the body’s production of energy; asparagus and tomatoes are good sources of this nutrient.

    Skip the mundane hamburger and hotdog duo and try this delicious recipe instead …

     

    Warm Grilled Corn Summer Salad  

    My mom created this recipe; she is always an inspiration for me in the kitchen!

    Prep time: 30 minutes

    Makes: 4 servings

    Ingredients:

    • 4 ears corn – grilled, shucked, and cut off the cob
    • 1 red bell pepper – diced
    • 1 red onion, diced
    • 2 zucchini or other summer squash – cut into 1/2-inch dice
    • 2 cloves garlic, minced
    • 2 ounces extra virgin olive oil
    • 2 tablespoons chopped fresh parsley
    • Salt and pepper

     

    Directions:

    1. Heat olive oil a large pan over medium-high heat.
    2. Add bell pepper and onion; sauté until softened. Add diced zucchini and garlic; continue to cook until zucchini softens, approximately 5 minutes.
    3. Add corn to pan and season with salt and pepper. Sprinkle with fresh parsley before serving.

    Recipe by: Jacqueline Gomes,  RDN, MBA