When the days become warm and the sun stays up until after dinner, cooking and eating outdoors makes mealtime more fun and flavorful. Grilling turns up the taste of many foods, including the non-starchy vegetables that are so important to your Nutrisystem weight loss plan. Cooking over an open flame brings out the natural sweetness of many veggies while infusing them with a rich, charred flavor. Keep reading to find out the 10 best vegetables to grill this season. Plus, learn more about their health benefits and score some of our favorite grilled vegetable recipes.
1. Artichokes
Artichokes are the unopened flower buds from a certain type of thistle plant. They are at their peak in spring to early summer. When raw, artichokes are firm and hard to bite into. Grilling tenderizes them while adding a smoky note to their lightly nutty flavor.
Why: A medium-size artichoke has about seven grams of fiber, which keeps you feeling full long after you eat. Artichokes are a good vegetable source of potassium, a mineral that plays a key role in managing your blood pressure and metabolism.
Try: Artichokes can take a long time to cook, so most pros recommend steaming them before putting them on the grill to finish cooking. Start by slicing each one in half lengthwise and steam them for 15 to 20 minutes. Brush each half with a little olive oil and herbs such as thyme and rosemary. Set them on the grill for about 5 minutes on each side. Grilled artichokes can be eaten as a side dish alone or used to add flavor and fiber to dips. They also can be stuffed with brown rice and ground meat or sliced as a topping for pizza.
2. Asparagus
Asparagus is one of the best vegetables to grill! Many people who do not care for steamed asparagus love the taste and texture when it’s grilled. The bright green spears come out soft but not mushy, charred on the outside and juicy on the inside.
Why: With a half-cup serving of asparagus, you get more than two grams of protein, along with key nutrients such as vitamin A and folate. Asparagus has healthy amounts of fiber, antioxidants and potassium.
Try: Before putting the spears on a medium hot grill, toss them with a little olive oil and pepper. Once they feel tender to your tongs and have a few black spots on the outside, they’re ready. Grilled asparagus is delicious enough to eat alone but it also works well in many other dishes. We use them to make a tasty variation on a classic side dish in this Grilled Asparagus Caesar Salad recipe.
3. Beets
As the flame heats up beets, it releases their natural sugars and juices, making them exceptionally sweet and tender. If you’d like your meal to be colorful, look for varieties of beets that have pink and white stripes inside or that are golden yellow, as well as the classic deep red. You’ll find them in spring and early summer in many grocery stores and farmers markets.
Why: Even though beets have a high sugar content, a half-cup serving has less than 10 grams of carbohydrates. The roots also are high in manganese, a mineral your body needs to process other nutrients. Beets helped to lower the blood pressure of older, overweight people who participated in study, published in the scientific journal Nutrition Research.
Try: As your grill is warming up to medium heat, cut the beets into round slices about one-quarter-inch thick. Toss them with a little olive oil, salt and pepper. Place them on the grilling rack for about eight to 10 minutes, then turn them over and cook for about the same amount of time on the other side. When finished, you can use them in a salad with spring greens, such as our recipe for Arugula Beet Salad with Orange Slices. For a simple, filling dish, sprinkle a little feta or chevre cheese on top of the grilled beets. Add extra flavor to a sandwich or burger by using sliced beets in place of tomatoes.
4. Cauliflower
This member of the cabbage family has become one of the most versatile veggies and a powerful aid for weight loss. Sturdy cauliflower florets hold up well to grilling, making them one of the best vegetables to grill. It adds a lightly smoky taste to their otherwise mild flavor.
Why: A half-cup of cauliflower gives you more than half of your daily needs for vitamin C, an essential nutrient for fueling your immune system. It is high in antioxidants, which help protect you from different types of cancer. It also contains choline, a micronutrient that has been shown to help with sleep, memory and learning.
Try: Break or cut a head of cauliflower into large florets that will rest on the grill rack without falling through. After lightly coating them with olive oil and sprinkling on herbs such as rosemary and thyme, grill the cauliflower over medium heat for about eight minutes on each side, until they’re browned. For an even more tempting presentation, try our recipe for Grilled Cauliflower Steaks.
5. Eggplant
One of the most popular and best vegetables to grill, the bitter taste of raw eggplant softens and the flesh becomes tender on the grill. In spring and summer, when eggplant is at its peak across the U.S., you will find long green Asian-style varieties and smaller round types in white, yellow or lavender. You’ll also find the more common oblong deep purple eggplant. Larger eggplants slice up well for the grill, but smaller ones have a more subtle flavor.
Why: Along with its hefty load of vitamins A and C, eggplant provides your body with anthocyanins, nutrients that protect your cells from damage that can lead to cancer and other diseases.
Try: Start by slicing eggplant into quarter-inch thick pieces and then lightly salt them to draw out the moisture. We like to brush the slices with a little olive oil and season them with garlic, parsley, Italian seasoning, smoked paprika and black pepper. Then cook them on a medium-hot grill. Our Grilled Eggplant recipe explains all the details!
6. Mushrooms
Mushrooms take on a smoky taste from the open flame that elevates their earthy flavor. This makes them one of the best vegetables to grill as a meaty vegetarian substitute for burgers or a savory companion for other dishes. Any type of mushroom can work on the grill, but big, beefy portobellos are especially well-suited for it.
Why: A portobello mushroom has about 2.2 grams of protein, along with significant amounts of essential minerals, including zinc, copper and selenium. “Various animal studies have demonstrated that regular consumption of mushrooms significantly reduces hypertension, atherosclerosis, inflammation, and obesity,” say researchers in a report, published in the scientific journal Molecules.
Try: Be sure to clean mushrooms thoroughly before grilling to remove any grit that clings to them. If you’re using portobellos, begin by scraping out the inside of the caps so you have a nice clean surface. Brush them with olive oil and balsamic vinegar and sprinkle on black pepper to taste. Cook mushrooms over a medium flame with the open side down for about five minutes. Once they’re done, you can use them as a replacement for meat patties in a burger. You could also slice them up and use them in a medley with other grilled vegetables like eggplant and onions. Try our Grilled Stuffed Portobello Mushroom recipe and enjoy a filling, delicious, meat-free meal!
7. Onions
The zesty taste of onions puts a little zing in so many kinds of dishes. Grilling them brings out their sweetness and softens their sharp bite. You can use any type on the grill, but large, sweet Vidalia onions and big red onions hold up best.
Why: Onions are an allium vegetable and are rich in antioxidants like vitamin C, which may promote the production of collagen in the body. They also contain compounds called organosulfurs, some of which have been shown to have antioxidant properties.
Try: Thick slices of onion can go right on the grill alongside your favorite burger patty. Just wait until the burgers are nearly done because onions cook much faster. Cook thinner onion rounds on a grill pan until they begin to brown and then use them as a topping for salmon or chicken breasts. For a quick, complete meal, try our Steak Stir-fry recipe with Grilled Peppers and Onions.
8. Peppers
Whether you like peppers sweet, hot or both, grilling them unleashes even more flavor. Varieties with thick walls, like bell peppers and poblano chili peppers, are the best vegetables to grill for kabobs and other dishes. Sweet banana and cayenne peppers are good choices for using in fajitas or as pizza toppings.
Why: Peppers of all kinds are a rich source of vitamin C and provide some important potassium. Hot peppers, even mild varieties like jalapenos, contain capsaicin, the compound that warms up your tongue. Many studies have found that capsaicin revs up your metabolism while also keeping your appetite satisfied for hours.
Try: Peppers are juicy enough to go right onto the grill, but you can drizzle them with a little olive oil first to help the outside char up nicely. Kick up the flavor of turkey hot dogs or turkey sausage with a topping of grilled peppers, with or without onions. Give homemade salsa or marinara sauce a richer taste with grilled peppers.
9. Radicchio
Most greens can be challenging to grill because they are so delicate, though you can give Caesar salad extra flavor if you very quickly char the romaine lettuce first. Radicchio has the shape and density of cabbage, so it’s sturdy enough for grilling. Cooking it over a flame sweetens its lightly bitter flavor. Plus, after grilling the deep red and white leaves look beautiful in many dishes.
Why: A cup of radicchio has less than 10 calories and fills you up with fiber, so you aren’t hungry soon after eating. Technically, radicchio is neither a kind of lettuce nor cabbage, but a relative of chicory. After giving test subjects chicory root extract, researchers concluded that it “could delay or prevent the early onset of diabetes,” according to a report, published in the Journal of Traditional and Complementary Medicine.
Try: When buying radicchio, be sure the head feels kind of heavy and solid. That’s a sign it doesn’t have a hollow core. As your grill gets medium hot, cut the head of radicchio in half or in wedges (depending on how big it is), then brush each side with olive oil. Sprinkle on pepper to taste and a little salt, then place on the grill rack. Rotate the pieces as each side turns brown on the edges, typically after about three minutes. Use the grilled radicchio to make a slaw that’s popping with flavor or use the leaves as wraps for grain salad. You can also keep it simple and just eat it alone with one of our three delicious DIY salad dressing recipes.
10. Zucchini
The mild flavor of summer squash perks up after grilling. Zucchini, and their cousin yellow summer squash, are similar in taste and texture, so you can mix and match them to give your meals a bright color. They are two of the best vegetables to grill because they’re in season and super versatile.
Why: Zucchini is a good source of vitamin B6, a nutrient that helps regulate blood sugar levels. The green squash also are rich in zeaxanthin, a compound found in many dark green vegetables. Zeaxanthin extract helped prevent or reverse obesity in a study of lab animals published in the journal Nutrients.
Try: Zucchini tends to get denser as it grows larger. Big ones work great if you’re going to hollow them out and stuff them with other ingredients. Go for medium to small zucchini for grilling them as a side dish. They benefit from a light brushing of olive oil, black peppers and herbs such as oregano and rosemary. Our recipe for Grilled Shrimp and Scallop Skewers is a complete summer meal that’s elegant enough for company but so simple you can enjoy it any day of the week.
How can you slim down naturally?
Healthy foods should be eaten as often as possible. Healthy snacks should be low-calorie. Avoid processed foods. Instead, choose whole grains for breakfast such as oatmeal, barley, brown rice, etc. Also, avoid sugary drinks because they are high in calories and sugar. To lose weight, you should be careful about what you drink. At least eight glasses of fluids a day is a good goal.
Another tip is to get up early. Research has shown that people who rise earlier in the morning tend to consume less calories throughout the day. Set an alarm clock to ensure you don't snooze through the day.
Also, exercising is essential. Aerobic exercise such as running and biking, swimming, swimming, tennis, and walking are all great options. Strength training does not burn fat as fast as aerobic exercise. Include aerobic exercise into your daily life.
Can I lose weight by just drinking smoothies?
Smoothies contain lots of vitamins, nutrients, fiber and vitamins to help you stay slim.
They are also low in calories, and contain very little fat. These can be eaten for breakfast or lunch as well as for an afternoon snack. They are great for any meal, but the best flavor comes from fresh from your blender.
Smoothies are fast and simple to make. You only need fruit, milk, and ice. You can also add nuts, seeds and flaxseed oils. The choice is yours! You can try this diet by purchasing a smoothie maker.
Your body may begin to burn more calories quickly than you might expect. The right combination could help you see results in as short as 4 weeks.
The best natural food weight loss products are what you are looking at. We review the best natural weight loss products on Amazon.
What is the Work of African Mango Extract?
Mango fruit has a high level of vitamin A, which boosts the immune system. It contains anti-inflammatory, antioxidant and magnesium properties.
These nutrients help to maintain the health of tissues and cells throughout the body.
A study has shown that African mangoes can increase endurance and energy during exercise. This is because the African mango supports metabolism and cardiovascular function.
The active ingredient of this product increases blood circulation to the brain and muscles. This enhances mental clarity as well as physical performance.
African mango extract not only boosts energy, but also prevents muscle cramps after exercise. This can be very helpful for athletes who need to perform at their best.
Do smoothie cleanses work?
The important question here is whether or not you are eliminating toxins. You may have another problem if you don't.
For a cleanse to work, it must remove all the toxins from your system.
If this isn't happening, you either aren't drinking enough water or haven't been eating properly.
This could also indicate that you should reduce your intakes of salt and caffeine.
Other possible reasons for not seeing results could be:
- Your digestive system isn't functioning correctly. This means your body is not absorbing the food you are eating.
- Insufficient protein is a problem. Protein helps build muscle tissue.
- You're consuming too much carbs. Carbs can be used to store energy.
- You are consuming too much sugar. Sugar can cause insulin spikes. This can slow down your metabolism.
- Insufficient fat intake is a problem. To absorb certain vitamins, fats are necessary.
- Too many essential fatty acids are (EFAs). The benefits of EFAs have been shown to decrease inflammation.
- You are not getting enough fiber. Fiber absorbs excess cholesterol. It also speeds up digestion.
- Your diet is not adequate in vitamin C. Vitamin C is necessary for proper collagen production. Collagen is essential for keeping skin elastic and firm.
- You are consuming too small portions. You should measure your portions using a standard cup measuring device.
- Your alcohol intake is excessive. It can cause severe dehydration.
- High amounts of caffeine can cause you to be addicted. Too much caffeine can cause liver damage.
- You are consuming too low levels of magnesium. Magnesium helps maintain healthy bones and muscles.
- You're consuming too little potassium. Potassium is required to maintain fluid balance.
What are some things I can do to detox and lose weight?
Drinking water flushes out toxins. Water is vital for hair and skin health. When you are feeling thirsty, drink lots of water throughout the day. Water is also good for digestion and helps flush out excess sodium.
If you want to eliminate alcohol use, try drinking green tea instead. Green tea contains catechins which help reduce fat absorption in the stomach, while caffeine stimulates metabolism.
Statistics
- On average, they may help you lose 3–9% of your body weight compared with a placebo (56Trusted Source (healthline.com)
- On average, they experienced 28 pounds (12.8 kg) of weight loss, a 6.4-inch (16.2-cm) reduction in waist circumference, and a 6.3% dip in body fat (5Trusted Source (healthline.com)
- Vitamin C:62% of the Daily Value (DV) (healthline.com)
- After 10 weeks, the CQ-only group experienced an 8.8% decrease in body weight, and the CQ and AME group an 11.8% decrease, on average. (healthline.com)
- In a total of 54 randomized controlled trials in healthy adults with overweight or obesity, the authors found no difference in weight or body fat percentage between the Garcinia Cambogia group and the placebo group (3Trusted Source (healthline.com)
External Links
healthline.com
webmd.com
- African Mango: What You Need to Know About Irvingia Gabonesis
- Goji Berries: Health Benefits and Side Effects
pubmed.ncbi.nlm.nih.gov
- Use of dietary supplements for weight loss in the United States: results of a national survey - PubMed
- African mango (IGOB131). This proprietary seed extract from Irvingia gibonensis has been found to be effective at reducing bodyweight, and improving metabolic rates in overweight people. PubMed
fda.gov
How To
How can you lose weight without dieting or exercise?
The best way to lose weight naturally is to increase your metabolism so you burn fat faster than you store it. Metabolism plays a large role in how much energy we use versus how many calories we burn. Good news: You don't have a need to exercise to boost your metabolism. You can easily make lifestyle changes today to increase your metabolism rate. Here are some proven tips.
- Eat more protein - Protein keeps blood sugar levels stable and helps muscle growth. Research has shown that protein can be eaten before meals to reduce food intake by as much as 20%.
- Drink more water. Water helps to keep your body hydrated. It makes you feel fuller longer and reduces hunger cravings. You can speed up your metabolism by drinking eight glasses daily.
- Reduce Sugar - One of the easiest ways for you to lose weight is to reduce sugar intake. Sugary foods will cause insulin to be released, which can make it difficult to burn fat. Avoid sugary sweets and sodas. Drink plenty of water, and eat lots of fruits.
- Get Enough Sleep - Getting enough sleep has been shown to boost brain function and overall health, including improved glucose tolerance. It has been shown to decrease appetite hormones, including ghrelin and leptin.
- Do Cardio Daily - Regular aerobic activity burns extra calories throughout the day. If you're looking to start immediately, try walking briskly for 30 minutes three times a week. This will increase your heart rate and promote cardiovascular fitness without breaking a sweat.
- Do Something Everyday to Move - Being active is crucial to losing weight. It gives our bodies motivation to move every day. There are many ways to add movement to your day without going crazy. Instead of taking the elevator, use the stairs; park farther from the entrance when shopping; walk around and talk on the phone while you wait; stand up during meetings and calls instead of sitting; and take regular breaks throughout your day to stretch and breathe deeply.
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