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Back on Track: Grill Veggies For the Week

FitSugar — Sun, 06 Sep 2009 03:30:05 -0700

Summer weather is winding down, so it's time to grill as much as you can before it gets too chilly. Since I don't always have time to light up the grill after work, I like to grill up a bunch of veggies on Sunday so I'll have extra for the week. They taste great on their own, mixed with pasta, as a pizza topping, or in a sandwich.

All you have to do is wash an array of vegetables such as mushrooms, carrots, peppers, eggplant, potatoes, tomatoes, and zucchini. Then slice them so they're still in big chunks since they tend to shrink once they're cooked. Place the veggies in a big bowl and mix them with some olive oil, salt, and pepper. Then pour them into a grill basket and periodically stir them while they cook. After about 40 minutes, you'll have savory, roasted veggies that melt in your mouth. Enjoy some for dinner and store the rest in the fridge in an airtight container.

Healthy BBQ - Grilled Veggies

FitSugar — Fri, 18 May 2007 14:30:00 -0700

BBQs aren't just about hot dogs and hamburgers - oh no. When you start grilling veggies, your BBQ options become endless.

Here are some tips for grilling vegetables:

First off you've got to get yourself a Stainless Steel Grill Wok Topper like this one ($24.99). It prevents smaller foods like shrimp and chopped veggies from falling through the grate onto the coals or gas.
Cut up your favorite fresh vegetables. I love red, green, yellow, and orange peppers, carrots, zucchini, summer squash, mushrooms, Vidalia onions, and broccoli. But cut slightly larger pieces than you usually do, because grilling makes them shrink a little.
Brush your veggies with olive oil (for flavor and to prevent them from sticking to the metal) and sprinkle them with rosemary, minced garlic, salt and pepper, then place them on the grill.
Shake or stir them quite often, and watch them closely since they don't take very long to cook.
When they're ready, pour them onto a plate and serve. They're delicious to eat plain with the rest of your BBQ food, or you can top them on your burgers or hot dogs.

Fit's Tips: Vary the flavor of your grilled vegetables and experiment with different sauces, herbs and spices. Sometimes I'm in the mood for adding fresh grated ginger and lemon juice. Other days I'm into adding hot sauce - it's great for clearing the sinuses when my allergies are really bad.

Monday's Leftovers: Grilled Veggie Panini

partysugar — Mon, 02 Jun 2008 06:45:00 -0700

Whenever I make a grilled vegetable salad, I make sure to grill up an extra batch of veggies. Filled with flavor, these vegetables are excellent on pizzas, in quesadillas, or mixed into pasta salads. However, the best way to highlight the essence of the grilled vegetable is to make a stacked sandwich.

In this recipe the bread is coated with a quick, homemade pesto and the veggies are topped with melt-in-your-mouth mozzarella. To learn how to make a grilled veggie sandwich, please read more.

Grilled Veggie Panini
From Giada De Laurentiis

Ingredients

1/4 cup olive oil
2 small Japanese eggplants or 1 medium to large regular eggplant, cut crosswise into 1/2-inch-thick slices
2 zucchini, cut crosswise into 1/2-inch-thick slices
1 small red onion, cut into 1/2-inch-thick slices
Salt and freshly ground black pepper
2 baguettes (each about 2 feet long)
1/2 cup Basil Pesto, recipe follows
8 ounces fresh water-packed mozzarella cheese, drained, sliced
2 tomatoes, sliced
1/2 cup roasted red peppers
8 large basil leaves, optional

Directions

Heat a grill pan over medium-high heat.
Drizzle the oil over the eggplant, zucchini, and onion slices, then sprinkle with salt and pepper.
Working in batches, grill the eggplant, zucchini, and onions until they are tender and grill marks appear, about 4 minutes per side. Cool completely.
Cut each baguette into 6 pieces. Working with one baguette piece at a time, slice in half and spread both sides with the pesto.
Working with the bottom slice of the baguette, stack 2 slices of eggplant, 2 slices zucchini, 1 slice onion, 1 slice tomato, 1 slice mozzarella, and 1 slice of roasted pepper. Sprinkle with salt and pepper. Place top half of baguette on top and continue with remaining baguette. The sandwiches can be made 4 hours ahead. Wrap well with plastic wrap and refrigerate.

Serves 12.

Basil Pesto:

2 cups fresh basil leaves
1/4 cup toasted pine nuts
2 garlic cloves, peeled
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/3 cup (about) extra-virgin olive oil
1/2 cup grated Parmesan

In a blender, pulse the basil, pine nuts, garlic, 1/2 teaspoon of salt, and 1/4 teaspoon of pepper until finely chopped.
With the blender still running, gradually add enough oil to form a smooth and thick consistency.
Transfer the pesto to a medium bowl and stir in 1/2 cup of cheese. Season the pesto with more salt and pepper, to taste. The pesto can be made 2 days ahead. Cover and refrigerate.

Makes 1 cup.

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Healthy BBQ Options

FitSugar — Mon, 28 May 2007 02:00:00 -0700

Nothing says Memorial Day like a backyard BBQ. So if you are firing up the grill here are some healthy options for you to consider.

Don't forget your veggies. Grilled vegetables taste great and are a great way to make sure you get your 5 - 7 servings of fruits and veggies. Why not kkip the potato chips and eat some grilled eggplant instead?

If you are going to grill up some burgers use grass fed beef it is better for you and the environment. Also, remember that is a good idea to marinate your meat before sticking it on the grill. Not only does the marinade prevent the meat from drying out, a common grilling faux pas, it also protects the meat from carcinogens created by smoke and high heat cooking. If you are grilling up some tri-tip, Yumsugar has a Shiraz-Soy marinade recipe for you to try. It looks tasty.

Maybe you want a meatless option, and if so I highly recommend Gardenburgers. Made from whole grain brown rice, rolled oats, and veggies - they not only taste good, but they are good for you. Or if you are in the mood for a hot dog try a Tofu Pup.

Happy Memorial Day!!!

Monday's Leftovers: Pork and Grilled Veggie Salad

YumSugar — Mon, 01 Oct 2007 08:13:33 -0700

If you've got a great piece of leftover roasted pork loin, your natural instinct might be to slice it up and serve it in a sandwich. While that's a completely acceptable solution -especially when paired with a fantastic pesto, or fruity fig jam - I thought it would be fun to put the ol' bbq to use before the weather turns completely. This simple salad relies on grilled veggies - if you don't have a grill use the broiler in your oven - and is perfect for an early fall meal. To get the recipe, read more

Pork and Grilled Vegetable Salad
From Cooking Light, September 2004
Image Source

2/3 pound red potatoes, cut into (1/8-inch-thick) slices
1 1/2 tablespoons extravirgin olive oil, divided
Cooking spray
1 small zucchini, cut lengthwise into (1/4-inch-thick) slices
1 medium yellow squash, cut lengthwise into (1/4-inch-thick) slices
1 large red bell pepper, quartered
1 large orange bell pepper, quartered
1 medium red onion, cut into (1/4-inch-thick) slices
4 (1-ounce) slices sourdough bread
1 garlic clove, peeled and halved
1 1/2 cups thinly sliced leftover pork roast (about 8 ounces)
1 1/2 tablespoons white wine vinegar
1 tablespoon honey
1 teaspoon chopped fresh oregano
1 teaspoon Dijon mustard
3/4 teaspoon salt
1/2 teaspoon chopped fresh thyme
1/4 teaspoon black pepper

4 servings (serving size: 1 3/4 cups salad and 1 bread slice)

Prepare grill.
Toss potatoes with 1 teaspoon oil.
Place potatoes on grill rack coated with cooking spray; grill 4 minutes on each side or until tender.
Place zucchini, squash, bell peppers, and onion on grill rack; cook 3 minutes on each side.
Place bread slices on grill rack; grill 1 minute on each side or until well marked. Rub both sides of each bread slice with cut sides of garlic.
Coarsely chop zucchini, squash, and bell peppers.
Combine vegetables and pork in a large bowl, tossing gently.
Combine vinegar and remaining ingredients, stirring with a whisk. Gradually add remaining 3 1/2 teaspoons oil, stirring with a whisk.
Drizzle vinegar mixture over vegetable mixture, tossing to coat.
Serve bread with salad.

CALORIES 310(25% from fat); FAT 8.5g (sat 1.7g,mono 5.1g,poly 1.1g); PROTEIN 15g; CHOLESTEROL 26mg; CALCIUM 73mg; SODIUM 755mg; FIBER 5.6g; IRON 2.6mg; CARBOHYDRATE 45.1g

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Fast & Easy Dinner: Sausage and Pepper Sandwiches

partysugar — Wed, 11 Nov 2009 07:50:55 -0800

Tonight, surprise your loved ones with a homemade version of a ballpark classic, sausage and pepper sandwiches. No grill is necessary, all you need is an oven.

The veggies and sausages are roasted while the bread gets toasty and the cheese melts. The ingredient list calls for bottled balsamic dressing, but if you have the time and skills, why not whisk your own quick vinaigrette?

Serve with mixed greens and a cold beer. To make this mid-week pick-me-up, get the recipe after the break.

Fast & Easy Dinner: Tomato and Grilled Veggie Stack

partysugar — Tue, 21 Jul 2009 06:50:23 -0700

When the weather is incredibly hot, I crave crunchy, cool vegetables and flavorful salads. However, after a month and a half of Summer, the same old salad can get boring. This recipe takes the salad concept and translates it into a fork and knife meal. Instead of being tossed together, the ingredients are artfully layered, making a dish that is beautiful to look at and fun to eat. Besides being a no-fuss weeknight meal, this veggie stack is also great at a luncheon. It can be plated hours before serving. Sound interesting? Check out the recipe.

Veggie Burger Breakdown

FitSugar — Thu, 30 Jul 2009 05:50:16 -0700

If you're watching your saturated fat and cholesterol intake, veggie burgers are a great option when grilling. According to my burger poll, many of you actually prefer them. There are so many different brands and flavors out there now, the selection can be a little overwhelming. Some burgers are made with soy and others with grains. Other veggie burgers are just that and made from veggies. Sunshine even makes gluten-free burgers with sunflower seeds. Depending on the main ingredients, your options will differ in calories, sodium, carbs, and protein, so check out this breakdown to see which one you might want to grill up at your next BBQ.

1 Patty	Calories	Total Fat (g)	Cholesterol (mg)	Sodium (mg)	Carbs (g)	Fiber (g)	Protein (g)
Amy's Kitchen All American Veggie Burger	120	3	0	390	15	3	10
Amy's Kitchen California Veggie Burger	140	5	0	430	19	4	6
Boca All American Flame Grilled	90	3	5	280	4	4.5	14
Boca Original Vegan	70	.5	0	280	6	4	13

There's plenty more, and to see them, just read more.

1 Patty	Calories	Total Fat (g)	Cholesterol (mg)	Sodium (mg)	Carbs (g)	Fiber (g)	Protein (g)
Boca Grilled Vegetable	80	1	0	300	7	4	12
Boca Cheeseburger	100	4.65	10	360	5	4	13
Boca Garden Vegetable Made With Organic Soy	130	3	0	400	9	4	15
Boca Roasted Garlic Made With Organic Soy	130	.5	0	470	9	4	16
Gardenburger Original	100	3.5	5	420	14	5	5
Gardenburger Sun-Dried Tomato Basil	100	3	5	310	15	5	5
Gardenburger Portabella	90	2.5	5	360	15	5	5
Gardenburger Black Bean Chipotle	80	2.5	0	250	13	5	5
Gardenburger GardenVegan	100	1	0	230	12	3	10
Gardenburger California Burger	90	3.5	0	380	12	2	3
Morningstar Farms Cheddar Burger (contains partially hydrogenated soybean oil)	150	7	10	480	10	3	13
Morningstar Farms Mushroom Lover's (contains corn syrup solids)	110	6	0	220	8	less than 1	7
Morningstar Farms Veggie Medley made with organic soy	120	4	0	260	11	2	11
Morningstar Farms Classic Burger made with organic soy	150	6	0	280	9	3	14
Morningstar Farms Spicy Black Bean Veggie	120	4	0	350	13	4	11
Sunshine Burger Southwest	240	12	0	240	26	9	6
Wildwood Tofu-Veggie Burger, Original	180	13	0	330	8	1	12
Wildwood Tofu-Veggie Burger, Southwest	190	13	0	320	9	2	11

I'm curious to know what your favorite veggie burger is, so tell me in the comments section below.

You Asked: Same Thing For Breakfast and Lunch Every Day?

FitSugar — Fri, 21 Aug 2009 05:50:35 -0700

Dear Fit,
For a few months now, I've been eating the same thing for breakfast and lunch every day. For breakfast, I eat Greek yogurt with half a cup mixed fruit and a cup of high fiber cereal. For lunch, I eat a big salad, topped with some kind of lean protein like grilled chicken, fish, or tofu. I do mix it up and eat different things for dinner. I get made fun of a lot at work for my "boring" diet, but it got me thinking, is there anything unhealthy about eating the same thing every day? I've just gotten into the habit, and I love that I don't have to think about it.
- Healthy or Unhealthy Hannah

Greek yogurt and high fiber foods like cereal, fruit, and veggies are excellent ingredients in a healthy diet. To find out if the way you're eating them is doing your body good, read more.

Although yogurt and a salad are very healthy foods, I'd try to mix it up a little bit. Not only is variety the spice of life, but nutritionally speaking, it also allows you to get a variety of the vitamins, minerals, and nutrients you need. You don't have to go crazy with a new food for every one of the 21 meals you'll have in a week, but mixing it up just a little will excite your taste buds and help you obtain more of your RDI. For breakfast, go for oatmeal, nut butter on toast, or eggs. For lunch, eat your grilled chicken with steamed broccoli and a cooked whole grain such as quinoa. Or have baked tofu on a sandwich, or make some veggie and bean soup. Do a little planning on Sunday, so you won't have to stress about it during the week.

Fast & Easy Dinner: Vegan Burger

partysugar — Thu, 03 Sep 2009 07:50:56 -0700

This recipe makes ingenious use of portabello mushrooms. An all-too-expected ingredient in unsophisticated vegetarian cuisine, the portabello mushroom often replaces a burger patty. Not so with this burger.

Instead, two mushroom caps take place of the bun, and sandwich an assortment of grilled veggies. Like all good burgers, the condiments are not forgotten - in this case, the "buns" are coated with pesto and balsamic vinegar. If this recipe sounds interesting to you, get it now and read more.

Vegan Burger
Modified from The Nest

Ingredients

1 cup extra-virgin olive oil, plus more for brushing
1 tablespoon finely chopped fresh thyme
1 teaspoon finely chopped fresh rosemary
1 tablespoon very finely chopped garlic
Sea salt and freshly ground black pepper
8 large portobello mushrooms, 31/2 to 4 inches in diameter
1 pound fat zucchini (about 2 inches in diameter), preferably both yellow and green ones, cut into 1/4-inch thick rounds
1 pound plum tomatoes, thickly sliced
2 large red bell peppers, cut into 1 1/2-inch-wide strips
1 large (about 1 pound) purple eggplant cut into 1/2-inch-thick rounds (about 8 slices)
4 large handfuls arugula
About 2 teaspoons balsamic vinegar
About 1/3 cup Pesto (Store bought or homemade)

Directions

Build a medium-hot fire in a barbecue. In a medium bowl, whisk together the 1 cup of olive oil, thyme, rosemary, garlic, and salt and pepper to taste.
Scrape the gills from the portobellos and arrange them on a rimmed baking sheet. Add the zucchini, tomatoes, bell peppers, and eggplant to the baking sheet. Brush all the vegetables with the herbed oil.
Brush the grill rack with olive oil, transfer the vegetables to the grill, and cook, turning as needed and being careful not to let the olive oil flame up, until tender. The zucchini and tomatoes will be done first, needing just 2 to 3 minutes per side. The peppers will be done next. If you have been careful to just brown them, they will not need to be peeled. The mushrooms and fresh eggplant will need about 5 minutes per side.
In a medium bowl, toss the arugula with some of the remaining herbed olive oil and the balsamic vinegar. Taste for seasoning and set aside.
To build the burgers, generously spread the gill side of 4 mushrooms with pesto. Top with yellow zucchini, several tomato slices, green zucchini, eggplant slices, and several strips of bell pepper. Drizzle another small spoonful of pesto over all and close with another mushroom. Arrange some of the arugula salad on the side and serve immediately.

Serves 4.

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