It gets hot on the grill in the summer, so I think autumn is the best season for grilling.
Even if you don’t give up meat, medical research shows that reducing your consumption of animal products lowers your risk of chronic diseases such as heart disease, high blood pressure, obesity, type 2 diabetes, and even cancer.
Grilling animal meat produces chemicals called heterocyclic amines and polycyclic aromatic hydrocarbons that increase the risk of certain cancers. However, grilled vegetables, veggie burgers, or bean burgers are not at risk of these carcinogenic chemicals.
Consider some plant-based meal ideas on the grill this fall.
Assorted grilled vegetables. Grill large quantities of grilled vegetables such as peppers, onions, zucchini, yellow squash, asparagus, and mushrooms. Instead of oil (not good for your heart or waistline), add balsamic or flavored vinegar and season with your favorite spicy seasoning. Bake until no longer undercooked or browned. Add grilled vegetables to these meals.
- Serve with beans and vegetables in a bowl of brown rice, farro or quinoa and serve with your favorite non-oil condiments.
- Whole-wheat wrap topped with hummus, lettuce or spinach
- Hearty green salad. Just let the grilled vegetables cool slightly and add some edamame or other beans to your salad, and you’ve got plenty of heartiness for your main dish!
- Whole wheat pasta (or GF pasta) is a great dish with oil-free spaghetti or marinara sauce over grilled vegetables.
Grilled potatoes (hasselback or foil pouch). For maroon or golden potatoes, slice thinly without peeling. Place a garlic slice between each slice and brush liberally with 1 tablespoon cornstarch cooked in 1 cup veggie broth or tahini diluted in veggie broth. Himalayan salt, garlic powder, paprika, black pepper, or to taste Sprinkle with seasoning. Baking time depends on the size of the potatoes (about 20 minutes for small potatoes). Top with roasted garlic hummus or red pepper hummus, if desired. For pouches, mix bite-sized potato chunks with vegetable broth and seasonings such as rosemary and place in foil pouches. These can also be made in an air fryer.
Grilled corn. While it’s nothing new, try grilled corn without butter or oil (remember oil isn’t good for your heart and waistline. Remove shells and cook over medium-high heat for a few minutes to brown. Grill on all sides until the sugar has caramelized and deep flavors have developed.Try lime juice and dry seasonings such as Italian blend, chili, chipotle, or straight off the grill. Enjoy the beautiful flavor of corn Taste the sweetness.
Grilled mushrooms. Brush the portobello mushroom caps with a marinade of balsamic vinegar, deli mustard and a dash of maple syrup. Brush again while baking. Enjoy these like burgers on a bun with all the ingredients, or slice them thin and add them to rice with beans and vegetables. It is sometimes sliced into large pieces and served with mashed potatoes, like roasted meat slices.
baked fruit. My favorites are peaches and pineapples, but you should also try watermelon, pears, bananas, and figs. Cook over medium heat to prevent sticking or grill in foil to draw out juices.
Other ideas include grilled tofu, eggplant, cauliflower steaks, and homemade veggie burgers. Enjoy colorful, healthy, delicious and hearty grilled dishes. Try these easy burgers from his Rick Novick, one of his favorite plant-based registered dietitians.
Rick Novick’s Easy Burger
material:
- 2 15-ounce cans of reduced-salt kidney beans, rinsed and drained
- 1 cup rolled oats
- 1 cup cooked and cooled brown rice
- ¼ cup tomato sauce
- Garlic powder ½ teaspoon
- ½ teaspoon onion powder
- Mrs Dash or other unsalted or low-salt seasoning 1/2 teaspoon
- BBQ sauce or teriyaki sauce for basting
Rinse the beans, drain them completely, place them in a large bowl, and mash them well, but clumps of beans are fine.
Add the oatmeal, rice, sauce and spices and mix well with clean hands until the mixture resembles a meatloaf.
Shape into patties and place in refrigerator for at least 20 minutes to set.
Grill both sides (5 minutes or so) with grill marks and turn very gently.
It is served on a bun dressed like a regular hamburger, or on a bed of rice or coleslaw.
Melissa Sherlock is a certified Food for Life instructor, public speaker, and health coach living in Omaha, Nebraska, and has been living plant-based for almost 14 years. If you have any questions for her, please contact her at sherlocktruhealth@outlook.com. Please send questions and comments to veganeasterniowa@gmail.com. Visit her VCEI website at veganeasterniowa.org/ or join her Meetup group on Facebook.
