Delicious ways to add more veggies to your Memorial Day cookout

Vegetables and Fruits Arrangement

Many Americans find it challenging to fill half their plate each meal with fruits and vegetables, as dietary guidelines recommend. The Academy of Nutrition and Dietetics encourages Americans to add both color and nutrients to Memorial Day cookouts by grilling with a variety of healthy fruits and vegetables.

“Fill up on fewer calories with nutrient-rich, low-calorie produce,” says nutritionist Judy Caplan. “It’s not only good for your waistline, but water-rich produce will also help keep you hydrated on hot summer days.”

A quick and easy way to pack nutrients into your grill-centered meal is to skewer marinated vegetables like red, yellow or orange bell peppers, mushrooms, eggplant, cherry tomatoes and onions into a tasty kabob. Simply brush the vegetables with olive oil and your favorite herbs and spices, and grill over medium heat; turning until marked and tender (about 12-15 minutes, and 8-10 minutes for cherry tomatoes and pre-boiled potatoes).

“For a sweet treat, grill sliced watermelon for about 30 seconds on each side,” says Caplan. “Some of the water will evaporate over the heat, which leaves an intensely flavored watermelon slice to savor and enjoy.”

Summer squash like zucchini, patty pans and yellow crooknecks are other delicious options that you can stuff, bake, steam or grill:

  • Grate squash as a replacement for angel hair pasta and top with tomato sauce; pack grated squash into meatloaf, muffins or quick breads.
  • Place zucchini halves (cut length-wise) on the grill and heat until soft (about 15 minutes). Stuff with cooked quinoa or shredded chicken breast, flaked salmon or browned, lean turkey meat.
  • Slice a variety of summer squash and toss with olive oil, minced garlic and rosemary sprigs and put into a vegetable grill basket, heating through until tender and flavorful.

Sweet potatoes add a splash of color and are loaded with beta-carotene – a carotenoid that is great for eye health and is an anti-oxidant, which can help keep your cells healthy:

  • Slice a sweet potato, toss with olive oil add a pinch of salt, pepper and cayenne (if you like a spicy flavor). Place over a medium heat; turn each side after 10 minutes. Remove when crisp and browned (but take care not to char as they will not be as tasty).
  • Cut into strips and bake for sweet potato fries. Sprinkle with garlic or onion powder for more flavor.
  • Wrap a medium whole sweet potato in tin foil and place over medium heat, cover and let cook for 45-60 minutes. When done, top with salsa and a dollop of plain yogurt or a hint of brown sugar and freshly grated nutmeg.

For more information on healthy ways to enjoy summertime and to locate a registered dietitian nutritionist in your area, visit the Academy of Nutrition and Dietetics at www.eatright.org.


News
Entertainment
Sports
Lifestyle
Local

Hillary Clinton headed to Boston for women's leadership…

Former U.S. Senator and Secretary of State Hillary Clinton is set to visit Massachusetts Wednesday amid continuing speculation about making another bid for the presidency in 2016.

Local

The Boston Marathon: Step by step, the race…

For over a century, the Boston Marathon has been an event centered around sportsmanship, endurance and athleticism, but there’s no denying the face of the renowned race has been changed…

Local

Boston Marathon: Marathoners ready to run, honor victims

Scores of runners will cross the Boston Marathon starting line in Hopkinton Monday and embark on a 26.2-mile journey to Boston in honor of the victims.

Local

MIT student, Rhodes scholar, dies

Eliana Hechter, a student at MIT and Harvard, died, her family said. The announcement was posted on MIT's website.

Television

Discovery cancels 'Everest Jump Live' special in wake…

The Discovery Channel has indicated it will not be moving forward with "Everest Jump Live," a planned special about mountain climber Joby Ogwyn's effort to…

The Word

'X-Men' director Bryan Singer drama continues

  News broke late last week that "X-Men" and "The Usual Suspects" director Bryan Singer is being sued by a man who said Singer molested…

The Word

Miley Cyrus cancels more dates, tweeting from hospital

Miley Cyrus is reportedly so sick that she's had to postpone more tour dates. We know this because she has been sitting in a hospital…

Music

Loop are, er, um, back in the loop

Experimental noise rock band Loop's three mid-1980s to early-1990s albums, “Heavens End,” “Fade Out” and “A Gilded Eternity,” were mercifully reissued.

MLB

MLB video highlights: Red Sox defeat Orioles, 4-2

Brock Holt the difference in the Red Sox' win

NHL

NHL video highlights & analysis: Red Wings dump…

NHL video highlights & analysis: Red Wings dump Bruins in Game 1

MLB

MLB video highlights: Orioles top Red Sox, 8-4…

John Lackey roughed up for second straight outing

MLB

MLB video highlights: Red Sox score two in…

Lester shines in Red Sox win over White Sox

Travel

Packing: The one thing you need in your…

A new survey that looks at the travel habits of 50,000 people around the world has revealed that Western and Asian globetrotters have different priorities…

Home

Is your chair making it hard to talk?

Ever wished there was an office chair that could make impromptu meetings and discussions more private? The Cristiana Wing Chair is an asymmetrical armchair which…

Travel

Live large at these luxury hotels

From Thai boxing lessons and macabre Dracula tours to the Australian Outback, the Four Seasons hotel chain launched a series of new travel packages this…

Parenting

4 things that every summer camp should have

Alan Saltz, director of the 92nd street Y program lists things that every summer camp should have.