BECOME A GRILL MASTER
Add fruits and vegetables to your grill
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When done correctly, grilling can be a very healthful way to prepare food! Here’s a quick guide to including a pop of color in your sizzling meals with tasty fruits and vegetables!
Benefits of Grilling
- Preparing meat on a grill can allow for the excess fat/oils to drip away.
- Grilling can help to seal in the moisture of food naturally, allowing for juiciness without added oils.
- It's easy to throw fruits and vegetables on the grill to create a balanced meal quickly. The large space available on a grill can help you create the entire meal right on the grill!
- Grilling can make food flavorful naturally for those who prefer a smoky or even earthy taste.
- It can be a lot of fun to do and involves all your senses, making the food seem even more appetizing.
- Grilling is a great way to bring family, friends, and neighbors together!
How to Grill Fruits and Vegetables
Now that we have gone through all the wonderful reasons why you should grill, let's talk about ways to add fruits and vegetables and a pop of color to the meal! Remember, balance is key, and these foods are important components of your plate.
- There are three types of grilling equipment (gas, charcoal, and infrared), so it is suggested to follow the owner’s manual for specific cooking, cleaning, and maintenance tips.
- Fun Fact: Did you know you can even grill on a stovetop or in the oven? All you need is a pan with grill-like grates for the stovetop or a broiler pan for the oven.
- The cooking temperatures for fruits and vegetables should be between 325-450℉. Take a look at this nifty cooking time chart so you can get perfectly grilled fruits and veggies!
VEGETABLES:
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Name
Asparagus
Bell Peppers
Green Beans
Mushrooms
Summer Squash, sliced
Sweet Potatoes, sliced
Corn
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Grill Time
6-8 minutes
10-12 minutes
10 minutes
10 minutes
6-8 minutes
10 minutes
10-12 minutes
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Name
Apples, sliced
Bananas, halved
Pears, halved
Pineapple, cubed
Peaches, halved
Strawberries
Cantaloupes, sliced
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Grill Time
4-6 minutes
6-8 minutes
8-10 minutes
5 minutes
8-10 minutes
4-5 minutes
6-8 minutes
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Tips to prepare fruits/veggies:
- When preparing whole fruits or vegetables, cut them into slices (unless other directions are provided).
- When using skewers, choose vegetables and fruits of the same thickness and water content. Cut them the same size so they cook evenly.
- Use separate plates and utensils for raw meats and fruits/vegetables to prevent cross-contamination.
- Take your time and be patient. You may think you are burning something and remove it before it is done. Follow recipes!
- Add saltless, dry seasonings like cinnamon, brown sugar, chili powder, oregano, etc. for added flavor!
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5 QUICK TIPS TO STAY HYDRATED IN THE SUMMER! |
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Getting enough water is important to keep the body functioning. This becomes especially difficult in the heat of the summer. Here are 5 tips to make sure you stay cool and hydrated all summer! |
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Know How Much To Drink:
- The recommended amount of water to drink varies based on a lot of factors. It can be helpful, regardless, to drink more water and make it a habit. Start by drinking a cup of water each morning when you wake up and/or a glass before bed. Have another glass with every meal. Drink one or two cups after working out. You can even sip water gradually throughout the day!
Eat foods with high water content
- For most people, nearly 20% of our water intake comes from the food we eat! Cucumbers, celery, tomatoes, radishes, peppers, cauliflower, watermelon, spinach, strawberries, broccoli, and grapefruit are some tasty foods that can have up to 90% water in them to help you stay hydrated all summer long!
Know how/when to replenish losses
- Play a sport? Heading out on a hike? Walking at the park? It’s important to drink water during such activities. Your sweat rate, the humidity, and how long you’ve been moving around are all factors to consider. Hydrating yourself means drinking water before, during, and after such activities.
Know when to hydrate a little more
- If your skin is itchy and dry, you are experiencing headaches or even dizziness, muscle cramping, fatigue, dark urine, etc. then it is time to consider drinking more water throughout the day. If you feel thirsty, you may already be dehydrated!
Make water the easier choice
- Have a fun water bottle that is comfortable to take with you.
- Set goals to hit each day for how much you want to drink and beat your records!
- Put cold water in the fridge at your eye level, on the counter, in the car, in your bag, etc. as a reminder to choose water as your drink.
- Infuse your water with some flavor by adding things like lemon, mint leaves, oranges, berries, cucumbers, decaf tea, etc. Alcohol, sugary drinks, and coffee work against your hydration levels even though they are liquids!
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Bring your workOUT OUTdoors this summer!
Here are some fun ideas and tips for enjoying your exercise in the sun this summer:
- DO NOT FORGET your sunscreen and water! Outdoor workouts are a blast, but making sure you are prepared to handle the heat is the most important thing.
- Apply sunscreen 15 minutes before your workout and make sure to have plenty of water close by. Taking regular water breaks during your movement is a great way to stay hydrated.
- Workout in the morning or evening, not in the middle of the day.
- When working out outside, try not to schedule your movement for during the middle of the day, when the heat is greatest. An early morning jog or an evening stroll will keep you out of the sun for the most part.
- Make sure you are doing activities that bring you joy!
- Exercise and working out should not be a chore. Whether you enjoy participating in an outdoor zumba class, taking a sunset walk with your family, hiking, or lifting heavy weights in a gym, any form of movement is beneficial to your health and can better prepare you for a healthy summer in the sun.
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Sweet Grilled Fruit Skewers
Ingredients:
- 1 small pkg. of strawberries
- 1 medium pineapple (cubed 1 inch by 1 inch)
- 1 tsp. canola oil or olive oil
- Pinch of sugar
- Skewers
Directions:
- Preheat grill to medium heat.
- Wash the strawberries and the exterior of the pineapple.
- Cut the tops off the strawberries to remove the green leaves.
- Cut the top and bottom off of the pineapple. Then carefully slice the skin off, remembering to core the pineapple.
- Finally, cube the pineapple slices.
- Push the fruit onto the skewers, alternating strawberry and pineapple.
- Lightly brush the fruit with canola oil and let stand for five to 10 minutes.
- Grill for six to eight minutes, carefully turning the skewers to grill all sides of the fruit.
- Remove when the fruit is soft and has caramelized grill marks.
- Top with a pinch of sugar.
Nutrition:
4 servings total. Each serving has 70 calories, 1.5 g fat, 1 g protein, 15 g carbohydrate, 2 g fiber and 0 mg sodium.
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Click the buttons below to access a handout with recipes, nutrition tips, and fun activities related to this month's harvest items! |
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SNAP provides monetary assistance to supplement the food budget for households that meet the financial and resource requirements. |
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Did you know you can use your EBT card to shop online at these approved retailers?
- Aldi
- Amazon
- ShopRite
- Publix
- Walmart
- Charlie C’s IGA
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Second Harvest Food Bank's Nutrition Services is committed to improving the nutrition and health of low-income families in partnership with our agency programs and community groups. |
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Thank you for Feeding Community with us!
We can't do what we do without YOU!
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