According to the Centers for Disease Control, vegetables contain minerals, vitamins and fiber that is essential for managing weight and preventing chronic disease. In addition, including vegetables into your daily meals will help maintain your energy throughout the day. Steaming on the grill is an effective way to cook great-tasting vegetables that you and your family will enjoy. Include many types of vegetables because each vegetable contains only specific minerals and vitamins. Thus, including many types will ensure a diverse intake of nutrients.
Heat your grill to high heat. It is best to get your grill as hot as possible because vegetables will steam better at high heat. However, the flame should not come higher than the grill plate.
Chop all your vegetables into slices to your preferred thickness. Place your chopped vegetables into a bowl and mix. Do not preseason your vegetables.
Place the heavy-duty aluminum foil on the grill. Spray the foil with canola oil spray, which is rich in healthy monounsaturated and polyunsaturated fats. These healthy fats raise your HDL, or high-density cholesterol, which removes plaques from your arteries to promote heart health.
Steam Vegetables on the Grill
Place all of your vegetables on the grill. Pour a light layer of water over your vegetables. Do not cover your grill. Use your tongs to actively move your vegetables around the grill. The water should be boiling and steaming while you stir your vegetables. Before all of the water evaporates, continue pouring water on the grill or your vegetables will burn.
Steam your vegetables until the vegetables become soft. Once the vegetables soften, stop pouring water over the vegetables. Continue grilling your vegetables for 30 seconds to one minute.
Add salt and pepper to your vegetables during these last few seconds to taste. Remove from the grill.
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- Serve your vegetables over brown pasta with 2 to 3 oz. lean meat, such as fish, to make a complete, well-balanced meal, or add cooked shrimp or chicken to them.
- Allow your family or guests to add additional seasoning as preferred.
- Always use safe practices when operating a grill. Keep children an pets away from a hot grill. Never pour lighter fluid over a flame.
As a physical medicine and rehabilitation physician I have extensive experience in musculoskeletal/neurological medicine that will benefit the network.
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