Patricia Chuey

Food and Nutrition Expert | Recipe Developer

Vegetable Sides for Summer Grilling

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As a big fan of making at least half your plate vegetables in most meals, I encourage planning meals in which the vegetables have a starring role on the plate. In theory, this is extra easy to do in the summer with the abundance of fresh, in-season vegetables – many locally grown. But too often meals are heavily focused on what meat or protein will be on the grill and the veggie sides end up being an afterthought.

Instead of skimping on the veggies or grabbing a last minute not-s0-great  commercial coleslaw or mayo-heavy potato salad, try these easy ideas:

  1. Wash and slice potatoes, yams or sweet potatoes. No peeling needed. Toss in a little canola oil, season to taste with salt and pepper and grill.
  2. Use a grill basket for any combination of chopped vegetables – basically a stir fry but on the BBQ. Try a combo of colourful bell peppers, zucchini and/or mushrooms. Try grilling a few sliced dill pickles to serve warm with the vegetables.
  3. Wash a large head of romaine lettuce, slice into quarters length-wise and wash again. Drizzle with a little canola oil and grill lightly. Serve warm drizzled with balsamic vinaigrette and toasted pumpkin seeds.
  4. Make a roasted guacamole or salsa by lightly grilling avocado and tomato halves. Then, chop and combine with freshly squeezed lime juice and fresh cilantro.
  5. Try cauliflower popcorn. Make by crumbling an entire head of fresh cauliflower into popcorn sized pieces. Toss with 2 tablespoons of canola oil and a little sea salt. Spread evenly on a baking sheet lined with parchment paper. Roast at 425ᵒF for about 30 minutes, tossing halfway, until golden and slightly crispy.
  6. Grill or boil cobs of corn. Serve with melted butter combined with cayenne pepper flakes and fresh lime juice for Chili Lime Corn on the Cob.
  7. Toss together a quick Greek salad of in-season tomatoes and cucumbers, olives and Feta cheese. Give it a protein and fibre boost with the addition of cooked lentils, black beans or chickpeas.
  8. Toss asparagus spears on the grill. Serve garnished with grated Reggiano Parmesan and lemon zest.
  9. Chop kale and grate fresh carrots and beets. Makes a great accompaniment for just about anything on the grill, especially when drizzled with Glorious Kale Salad dressing.
  10. If chopping vegetables really isn’t your thing, there’s a new product in the Produce department you may like. Made by Manns, the people who provide snap peas and lots of slaw mixes, Nourish Bowls combine chopped vegetables like broccoli, kohlrabi, Brussels sprouts with whole grains and a flavourful sauce. They’re great on their own or served along with your hot off the grill burgers or skewers.

For LOTS more vegetable ideas: 80 Delicious Ways to Eat More Vegetables

Watch these ideas on CTV Morning Live Vancouver

Cheers!

3 Healthy Actions You Can Take Right Now

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Over 60% of Canadians make a New Year’s Resolution. 80% say their goal is to “live a healthier lifestyle”. Unfortunately, only half act on their resolution for a few weeks and the majority agree their resolutions never last.

Part of the problem…the goal of “living healthier” is far too big. To make a goal attainable, it needs to be specific and attainable.

With a goal of being healthier, 3 VERY do-able healthy lifestyle adjustments that can make a BIG difference over the course of the year to your health include:

  1. Making half your plate vegetables in most meals.
  • This automatically gives you more fibre, less fat, less salt and less sugar while promoting feeling more satisfied.
  • Buying fresh fruits and vegetables regularly to always have a good supply on hand is required to consistently make this happen. Pick them up at least 2-3 times each week.
  • Cook at home more often and emphasize vegetables. When you do dine out, ask for more vegetables than ‘starch’ on your plate.
  • Eat well-balanced meals that focus on plant-based food more than meat. I like the idea of treating meat like a ‘condiment’.

2. Be consistent in taking good quality vitamin supplements.

  • All adults over age 50 should be taking vitamin D daily. Unfortunately, we just can’t get enough D from the sun and the small group of foods that contain vitamin D like fatty fish, fortified milk and egg yolks, for example)
  • 60% of Canadians aren’t getting all of the nutrients they need from food alone…taking a smart multivitamin is a good option.
  • 40% don’t get enough omega-3 from fish, nuts, seeds and oils…omega-3 supplements are helpful for many people.
  • Before taking ANY vitamins or supplements like super greens, talk to a registered dietitian, pharmacist and/or a trusted health professional who knows you and your unique needs well.

3. Walk!

  • Never underestimate the power of 20-30 minutes. Avoid having an all-or-nothing-approach…ie “I either go to the gym for a good hour or I do nothing”.
  • A 20-minute walk is just 2 chunks of 10 minutes! Walk out your door for 10 minutes, turn around and come back and you’ve done a 20-minute workout. A daily, 20-30 minute vigourous walk done consistently over the course of the year would add up to the caloric expenditure equivalent of 10-12 pounds!
  • Walking is one of the best all around exercises for your heart, circulation, blood pressure, blood sugar and weight. Being active on most days also gives you more wiggle room in your diet.

There are many other spokes in the ‘wheel of health’ that contribute to well-being, for example: healthy sleep, stress management, happiness, job satisfaction, healthy relationships, living smoke-free, taking an 80-20 approach with eating…it all matters. The more CONSISTENT we can be with our healthy decisions and choices, rather than being trendy or on start-and-stop bandwagons, the more positive outcomes.

Wishing you a very happy and healthy new year!

Thanks CTV Morning Live Vancouver for the opportunity to share these tips on the show!

Meet Patricia

Eating well is just one spoke in the wheel of health. An active life...

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