by Jennifer Hager, Open Arms Volunteer and recent U of M Nutrition Graduate
Welcome to week three of National Nutrition Month®! This week we’re bringing you a recipe full of healthy veggies.
I enjoy recipes that work well on their own or as an addition to a meal, and grilled vegetables are a staple year round in our house. In the summer they come fresh from the garden to the grill, and in the winter they are a great addition to hearty soups, pasta sauces or lasagna. For a quick meal, it’s easy to add tofu or chicken to them and serve over rice or with tortillas. Fresh vegetables remind me of Open Farms— working outside to plant, weed and harvest vegetables for the clients of Open Arms.
Grilling offers a new way to add more vegetables to your meals, and is easy to prepare ahead of time to enjoy later. By using olive oil in place of other cooking oils, you are adding a “healthy” fat into your diet and lowering your risk for heart disease over time. Vegetables such as zucchini, peppers and carrots add important vitamins and minerals to your diet, as well as dietary fiber to promote healthy digestion. Try serving with brown rice or quinoa to add more healthy whole grains into your meal.
Marinated Grilled Vegetables
(Serves: 4)
Ingredients:
- 2 cups mixed vegetables, such as zucchini, tomatoes, peppers, or carrots
- Fresh herbs (such as basil, thyme or oregano), chopped
- 1/4 cup olive oil
- 1/4 cup soy sauce
- 3 tbsp. lemon juice
- 1 clove garlic, chopped
- Salt and pepper to taste
Directions:
- Slice vegetables thinly so they can be placed on the grill without falling through the grates.
- In a small bowl, mix together rest of ingredients. Pour over the vegetables in a large, flat dish. Cover the dish and marinate in the refrigerator for 30 minutes.
- Remove the vegetables from the marinade and place on the grill set to medium heat. Cook for 5-6 minutes on each side, or until tender. Alternately, you can place the vegetables on aluminum foil on the grill.
