04/28/2006

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Chow Line: Forget burgers, fire up the grill for veggies (for 5/7/06)

Writer:

Martha Filipic
filipic.3@osu.edu
(614) 292-9833

Source:

Sharron Coplin, Human Nutrition

I want to cook vegetables on the grill this summer but I'm not sure how to do it, exactly. Can you share some ideas?

Grilling is a great summertime way to add vegetables to your diet. The 2005 U.S. Dietary Guidelines recommend that people get about 2.5 cups of vegetables a day, or even more for males age 15 to 60 who would normally consume more than 2,000 calories a day. You can pile grilled veggies on your plate and thoroughly enjoy munching your way to that target.

The reason? A grill's high, dry heat sucks moisture out of the vegetables, concentrating their flavor. It also carmelizes plant sugars, intensifying their natural sweetness.

There's plenty of advice about grilling vegetables out there, but nothing works better than trial and error. Some practical tips to keep in mind:

• Almost any vegetable can be grilled. But different vegetables need different cooking times, depending on their size and their moisture content. Dense vegetables like carrots and potatoes, for example, would take longer than peppers, summer squash or asparagus. Some experts recommend placing dense vegetables in the microwave for a few minutes before adding them to the grill to reduce cooking time. Very moist vegetables, such as tomatoes, take the least time.
• Marinating the vegetables for at least 15 minutes before cooking can add flavor and moisture. Marinade possibilities vary from recipes that include herbs, spices, oil, balsamic vinegar, fruit juices or salsas, to an oil-based salad dressing. Some experts advocate using a very light coating of high-flavor oil, such as sesame or extra virgin olive oil, to add flavor and help prevent vegetables from sticking.
• Larger vegetables can be grilled whole or halved. Turn them as they cook. Or, they can be cut into uniform-sized pieces and pierced with a skewer. Group vegetables with similar cooking times on the same skewer so they can be removed easily when done.
• Some experts say to use high heat; others say medium-high; and still others say medium. Try different strategies to find what works best for you.
• Vegetable baskets made for the grill are convenient for smaller vegetables that could easily fall through the grill's grate. Look for them at home stores or where grills are sold. Start with the longer-cooking vegetables first, then add those that need less cooking time.

Chow Line is a service of Ohio State University Extension and the Ohio Agricultural Research and Development Center. Send questions to Chow Line, c/o Martha Filipic, 2021 Coffey Road, Columbus, OH 43210-1044, or filipic.3@osu.edu.

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Editor: This column was reviewed by Sharron Coplin, registered dietitian and Ohio State University Extension associate in the Department of Human Nutrition, College of Human Ecology.

To receive a PDF file of Chow Line via e-mail, contact Martha Filipic at filipic.3@osu.edu.