Summer offers a variety of fruits and veggies that enhance the food choices in our menu. The warm weather also demands nutritious, hydrating and fibre-rich foods, which are high in protein.
If you’re a beginner, but enthusiastic about trying out healthy summer dishes, these options have minimal ingredients and are easy to prepare.
1. Grilled Vegetable Platter:
Ingredients:
1/4 cup olive oil
2 tbsp honey
4 tsp balsamic vinegar
1 tsp dried oregano
1/2 tsp garlic powder
1/8 tsp pepper
A dash of salt
1/2 kg fresh asparagus, trimmed
3 small carrots, cut in half lengthwise
1 large sweet red pepper, cut into 1-inch strips
1 medium yellow summer squash, cut into 1/2-inch slices
1 medium red onion, cut into wedges
Preparation:
1. Whisk the first 7 ingredients in a bowl to create the marinade. In another large bowl, add 3 tbsp of this marinade followed by the vegetables. Cover the vessel and let the dish marinate for 1 1/2 hours at room temperature.
2. Place the vegetables on a grilling grid that is on a grill rack. Grill the vegetables covered over medium heat until crisp and tender for around 8-12 minutes.
3.On a large serving plate, place the grilled vegetables, drizzle with any leftover marinade and serve.
2. Grilled Cabbage:
Ingredients:
1 medium head cabbage
1/3 cup butter, softened
1/4 cup chopped onion
1/2 tsp garlic salt
1/4 tsp pepper
Optional: Minced fresh parsley and salad dressing of choice
Preparation:
1. Cut the cabbage into 8 wedges and place on a double thickness foil about 24x12 inch in size. Spread the cut sides of the cabbage with butter and then sprinkle with onion, garlic, salt and pepper.
2. Fold and seal the foil around the cabbage tightly. Start grilling the covered cabbage over medium heat until it turns soft. This should take about 20 minutes. Carefully open the foil, allowing the steam to escape. You can garnish it with parsley and dressing if you like. Serve.
3. Fire-Roasted Vegetable Salsa:
Ingredients:
2 medium ears sweet corn, husked
1 medium red onion, cut into 1/2-inch slices
2 jalapeno peppers, halved and seeded
5 large plum tomatoes
1 small eggplant, cut into 1/4-inch slices
425 grams black beans, rinsed and drained
2 garlic cloves, minced
1/2 tsp salt
1/2 tsp hot pepper sauce, optional
1/4 tsp pepper
CHIPS:
9 whole wheat 6-inch pita breads
Olive oil-flavoured cooking spray
1 tsp garlic salt
Preparation:
1. Grill onion and corn on the oiled rack while covered over medium heat for 10-12 minutes or until they turn soft. Don't forget to turn them occasionally to ensure even cooking. During the last 5-7 minutes, sprinkle the peppers over the dish. Finally, add tomatoes and eggplant during the last 3-5 minutes of cooking.
2. Allow the veggies to cool slightly. Remove the corn from cobs and move them to a large bowl. Chop and add the remaining vegetables. Stir in beans, garlic, salt, pepper and the pepper sauce.
3. Spritz the pita breads with cooking spray and sprinkle garlic salt over it. Cover and grill over medium-low heat for about 2 minutes on each side or until golden brown. Cut each pita into 8 wedges and serve with salsa.
4.Farmers Market Street Tacos:
Ingredients:
2 bunches bok choy, halved
1 medium zucchini, cut into 3-in. sticks
227 gm fresh asparagus spears
2 medium ripe avocados, peeled and quartered
1 bunch green onions
2 jalapeno peppers, halved and seeded
2 tbsp olive oil
1/2 tsp kosher salt
1/2 tsp pepper
8 mini corn tortillas
Fresh cilantro leaves
Optional: Pickled red onions, lime wedges, sliced radishes and salsa verde
Preparation:
1. On medium-high heat, prepare the grill. Brush the bok choy, zucchini, asparagus, avocados, green onions and jalapenos with olive oil and sprinkle with salt and pepper. Move these to the greased grilled rack.
2. Grill until the vegetables are soft and a bit charred for about 4-5 minutes, while turning them a couple of times. The tortillas also need to be grilled until they’re a little charred. This may take 30-45 seconds on each side. Cut the vegetables in the desired sizes. Served the tortillas with cilantro and toppings of one's choice.
5. Mexican Street Corn:
Ingredients:
6 medium ears sweet corn
1/4 cup sour cream
1/4 cup mayonnaise
1/4 cup minced fresh cilantro
2 garlic cloves, minced
1 tsp grated lime zest
2 tbsp lime juice
6 tbsp parmesan cheese
2 to 3 tsp chili powder
Preparation:
1. Peel off the corn husks to within 1 inch of the bottom and remove the silk from it. Now, rewrap the corn in the husks, place them in the oven and cover with cold water. Allow them to soak for 20 minutes and then drain the water.
2. Now grill the covered corn over medium heat for about 25-30 minutes or until it softens entirely. Keep turning it around during the process for even grilling.
3. Simultaneously during the grilling process, take a small bowl and combine sour cream, mayonnaise, cilantro, garlic, lime zest and lime juice. Peel the corn husks back and spread sour cream mixture all over the corn. Sprinkle with parmesan cheese and chili powder. Serve immediately.