Get your ‘five-or-more-a-day’ the grillin’ way Published May 27, 2011 By Kay Blakley DeCA home economist FORT LEE, Va. -- When it comes to grilling, most of us think of steaks, chops, chicken or ribs. But you're missing out on some of the best eating of the season if you fail to include fresh vegetables grilled right alongside your main dish. It's a perfect way to make sure you get the recommended five or more servings from the fruit and vegetable food groups each day. You'll also be missing out on some of the very best prices in town, if you don't buy those veggies at the commissary. Remember, we aim to give you overall savings of 30 percent or more, just by consistent shopping at the commissary. Almost any vegetable you would normally steam, boil or sauté can be cooked on the grill, potatoes, zucchini and yellow squash, sweet peppers and onions, all varieties of mushrooms, fresh corn grilled in the husk, even tomatoes, are all prime candidates for grilling. Sometimes the vegetables can even be the main dish. Such is the case with portobello mushrooms, which are so large and meaty they are often considered the steaks of the mushroom family. Cabbage cooked on the grill develops a delicious sweetness you'll never be able to duplicate by any other cooking method, and even though I'm normally not fond of eggplant, I love it cooked on the grill. Try your hand at grilling vegetables, and you're sure to come up with a few of your own favorites, as well. Grilling vegetables couldn't be easier, and success is almost guaranteed as long as you keep these few tips in mind: · Grill vegetables over a medium to hot fire. A charcoal fire is ready when the coals are completely covered in gray ash--usually about 30 minutes after the fire is lit. · Vegetables can be halved, quartered or cut into rounds, but the trick is to cut all pieces roughly the same thickness (no thicker than 3/4 - 1-inch) so all will cook evenly, and all will reach the desired degree of doneness at about the same time. · Be careful not to overcook. Depending on the vegetable and its thickness, a total grilling time of two to five minutes per side is sufficient. · Brushing vegetables with olive or vegetable oil will keep them from sticking to the grate. If olive oil is your choice, use one labeled for cooking - extra-virgin olive oil is too delicate to stand up to the heat of the grill and will burn. · Certain items such as asparagus, eggplant and corn on the cob will benefit from a 30-minute soak in cold water prior to going on the grill. · If vegetable kebabs are your grilling choice, and you're using wooden skewers, be sure to soak them in water to prevent smoldering or flaming once they reach the grill. · For small vegetables that will fall through the grate, either use a hinged grill pan or cook them wrapped in foil. Once you have a bit of experience under your belt, knowing the specific handling each kind of vegetable requires will become very easy. Read my veggie grilling guide: http://www.commissaries.com/kays_kitchen/healthy_cooking/tips/veggie_grilling_guide.cfm if you're trying this for the first time; it covers the subject from A to Z - in vegetable terms that's asparagus to zucchini. It's a good one to print and save in your recipe box for future reference. Grilling vegetables is so simple, you really don't need to follow a specific recipe, but I've included a few anyway, just to get you started. They are all exceptionally good. So, get grilling, and enjoy. Remember, you can find the ingredients for all these recipes at your local commissary at significant savings. Till next time - I'll see you at the commissary. To check out these recipes and more, come to Kay's Kitchen at http://www.commissaries.com.
