Nutrition Packed Summer Grillers

Jacqueline Gomes, RDN, MBA

The warm weather of summer yields a bounty of seasonal fruits and vegetables that are tasty, nutritious and immune boosting! Grilling fruits and veggies will keep your meals full of flavor with variety.

  • Peaches and nectarines are one of my favorite fruits to grill! Rich in 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.
  • 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.
  • 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.

 

Grilled Peaches

Prep: 30 minutes

Makes: 4 Servings

 

Ingredients:

  • 4 fresh ripe, medium peaches
  • 1 Tbsp. dry Thai spice mixture OR1 Tbsp. mixture of red chili flakes, dry leaf thyme, garlic powder, lemon pepper, and ground coriander
  • Non-stick spray
  • 1 oz. crumbled Chevre goat cheese or Feta
  • 16 whole wheat crackers
  • Fresh herb sprigs for garnish

Instructions

  1. Peel peaches, cut in half and remove pits. Dust well with spice mixture. Cover and hold for 30 minutes. Before cooking, spray peaches lightly with non-stick spray. Grill or broil until lightly browned on each side, turning often. Cook only until slightly softened. Remove and cool briefly.
  2. Cut peaches into large wedges and place on a bed of lettuce. Sprinkle with crumbled cheese and serve with whole wheat crackers.

Each serving provides:

An excellent source of fiber, and a good source of vitamin C.

Recipe source: Produce for Better Health Foundation (PBH). Image picmonkey®