Summer is here, which means it is also grilling season. However, grilling and cooking meat over an open flame may affect your risk for cancer. One way to get that great grilled taste while reducing cancer risk is to grill plant-based foods instead. You have probably had grilled vegetables before, which are delicious, but have you ever had grilled fruit? If not, you are in for a treat!
Best Fruits to Grill
Firm, larger fruits are the best for grilling. Think melon and pineapple, not cherries or blueberries. Here are some of the best fruits for grilling:
- Pineapple
- Peaches
- Watermelon
- Plums
- Apples
- Mangos
- Melons
- Pears
- Bananas
Tips for Grilling Fruit
As with grilling meat, chicken and seafood patience is often key to avoid fruit sticking to the grill and to get those beautiful grill marks. Look up specific recipes with instructions or follow these general tips:
- Choose fruits that are firm, fruits that are a just short of being ripe enough to enjoy raw.
- Leave fruits in large slices, rings or chunks.
- Cut bananas in half lengthwise and leave the peel.
- Use skewers for easier grilling. Remember to soak wooden skewers before grilling.
- Remember to wash fruits well under running water before pealing, cutting, cooking or eating.
- Brush the fruit with an oil safe for high heat or oil the grill’s grate.
- Use the top rack of the grill for more delicate fruits.
Ideas for Serving Grilled Fruit
With grilled fruits, you can go sweet or savory. You can save them for dessert or serve them as a side or a topper for main courses, such as fish, chicken, pizza, flatbreads or salads. (Check out this Grilled Peaches and Goat Cheese Salad recipe.) Try these fun ideas for serving grilled fruit:
- After grilling, drizzle fruit with honey, maple syrup or balsamic vinegar.
- Sprinkle fruit with cinnamon or nutmeg.
- Serve with a low-fat yogurt dip or whipped topping and chopped nuts.
- Make a fruit salad with feta, mint, basil or other herbs.
- Serve with ice cream.
- Top a salad, flatbread or pizza with grilled fruit.
- Add chopped pineapple, peach or mango to a salsa for a smoky taste.
- Use grilled fruit as a garnish for a smoothie or other frozen beverage.
Resources
Summer Grilling Safety: Tips to Reduce Cancer Risk
The Power of Plant-Based Eating
