Nutrition-Packed Summer Grillers

As many of you already know, fruits and vegetables are a fundamental part of our diet and should be included in every meal. Research has shown that a diet high in fruits and vegetables can help decrease your risk for heart disease and certain types of cancer. Fortunately, the warm weather of summer yields a bounty of seasonal fruits and vegetables that are both tasty and nutritious, and grilling them will keep your meals full of flavor and variety.

Corn and nectarines are in season! Corn is low in fat, saturated fat free, sodium free, cholesterol free and a good source of vitamin C. It can be eaten straight from the cob or shucked and used to make delicious salads. Corn can be grilled or steamed … and the sweet summer flavor eliminates the need for dressing!

Nectarines contain 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. Other great grillers include: pineapple, peaches, pears, apricots, mango, melons, zucchini, squash, onions and mushrooms.
Video: Grilling Watermelon
Asparagus, tomatoes, eggplant and peppers are some other summer vegetables that 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. Video: Grilling Asparagus
Skip the everyday hamburger and hotdog duo and try these delicious recipes instead …

Roasted Summer Veggie Salad
Prep time: 30 minutes
Yield: 4 servings


  • 1 ear corn – grilled, shucked, and cut off the cob
  • 1 red pepper — roasted, peeled, and cut into a 1/2-inch dice
  • 1 tomato — grilled, peeled, seeded, and cut into a 1/2-inch dice
  • 2 zucchini or other summer squash — cut into 1/2-inch slices, grilled, and cut into 1/2-inch dice
  • 1 tablespoon lime juice
  • 1 tablespoon lemon juice
  • 2 tablespoons white wine vinegar
  • 2 ounces extra virgin olive oil
  • Salt and pepper

Combine all ingredients. Marinate for 30 minutes. Adjust seasonings to taste.

Cilantro Lime Shrimp and Plum Kebabs
Prep Time: 35 minutes
Yield: 4 servings


  • 3 tablespoons canola oil or toasted sesame oil
  • 2 tablespoons chopped fresh cilantro
  • 1 teaspoon freshly grated lime zest
  • 3 tablespoons lime juice
  • 1/2 teaspoon salt
  • 12 raw shrimp (8-12 per pound), peeled and deveined
  • 3 jalapeno peppers, stemmed, seeded and quartered lengthwise
  • 2 plums, pitted and cut into sixths

Whisk oil, cilantro, lime zest, lime juice and salt in a large bowl. Set aside 3 tablespoons of the mixture in a small bowl to use as dressing. Add shrimp, jalapenos and plums to the remaining marinade; toss to coat. Preheat grill to medium-high. Make 4 kebabs, alternating shrimp, jalapenos and plums evenly among the skewers. (Discard the marinade.) Grill the kebabs, turning once, until the shrimp are cooked through, about 8 minutes total. Drizzle with the reserved dressing.


Other Stories