Eating a variety of colorful vegetables is essential to a healthy, nutritious diet. Here you will find instructions for grilling many different kinds of veggies. The secret to safe grilling that cuts the risk of carcinogens lies in what you grill and how you grill it. Try these grilled veggies as a side or wrap them in whole wheat tortillas for a vegetarian wraps.
Asparagus
Plunge spears into boiling water for 1 minute. Blot dry with paper towels. Line up 3-4 spears like soldiers and insert a toothpick through them 1-inch below the tips. Insert another toothpick 1-inch above the bottom. Brush lightly with olive oil. Grill for 2 minutes, turn and grill 2 minutes.
Broccoli
Select spears with fat stems. Cut off the stems 2 inches below the crown, then stand spears on end and cut them vertically into 3/4-inch slices. Blanch for 1 minute. Blot dry with paper towels. Brush slices lightly with olive oil. Grill for 1 1/2 – 2 minutes on each side.
Carrots
Cut off the top and bottom of a fat, medium-large carrot. Cut lengthwise into 1/4-inch slices. Brush lightly with olive oil. Grill slices for 3 minutes, turn and grill for 2 more minutes.
Onions
(red, yellow or sweet)
Cut crosswise into 1/2-inch slices. Insert 2 toothpicks crosswise into slices to hold them together on the grill. Brush lightly with olive oil. Grill for 2 minutes on each side.
Portobello Mushrooms
Select mushrooms about 3-inches across. Discard the stems and use a small knife to pare away ragged edges. Brush lightly with olive oil. Grill the mushrooms gill side up for 2 minutes, turn and grill for 2 minutes, or until no longer raw-looking inside at the thickest point.
Sweet Peppers
Choose peppers that are as square or triangular as possible, with sides that are flat. Standing a pepper on its bottom, hold a large knife and vertically cut off each side as a slab. Brush pepper pieces lightly with olive oil. Grill for 3 minutes, turn, and grill for 2 minutes.
Zucchini Squash
Cut off the top and bottom off a fat, medium-large squash. Cut the squash lengthwise into 1/2-inch slices. Brush lightly with olive oil. Grill for 2 minutes on each side.
Recipe from the American Institute for Cancer Research.
