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Renville County Farmer
P.O.Box 98
Mohall


 ND Public Notices
 Mohall City
 Sherwood City
 Lansford City
 Mohall Lansford Sherwood School District
 Glenburn School District
 Renville County

NDSU EXTENSION FAMILY NUTRITION PROGRAM
Grilling Fruits
and Veggies

Move over burgers and dogs -- another type of food deserves a spot on your barbeque grill. Here are a couple of hints, it comes in every color of the rainbow and should comprise over half of your plate. The answer is fruits and vegetables! These should be added to our grill this summer because this method of cooking offers many advantages. One advantage is that grilling provides a varied taste and texture. Grilling tends to intensify the sweetness of fruits and vegetables. Another advantage is that it eliminates the need to heat the oven or stove and uses no extra pots or pans. It is also healthier, when grilling foods we can usually use less fat, especially when compared to frying.

Fruits can be grilled and turned into a sweet treat while offering something desserts don't typically provide - Vitamin C, nature's Band-Aid, and fiber for digestive health. Sprinkle a little cinnamon and sugar on pineapple slices, apple, or pear wedges before grilling. Another idea is to cut a slit down the length of an unpeeled banana. Pry the slit open and stuff with 2 tablespoons of chopped dark chocolate. Wrap the banana in foil and grill for about five minutes on each side. Easy and delicious!

Vegetables can and should also be added to the grill. They provide nutrients such as Vitamin A for healthy eyes, potassium to regulate blood pressure, and fiber. Veggies can be grilled with ease using a foil packet. First, wash your favorite veggies with cold water and cut into chunks. Bell peppers, mushrooms, asparagus, onions, zucchini, summer squash, and potatoes would all work well. Lay out a piece of aluminum foil and spray with cooking spray. Place the vegetables in a bowl and add enough olive oil or cooking spray to coat. Season to your taste using one or more of the following: Mrs. Dash, lemon pepper, thyme, rosemary, garlic, salt, and pepper. Toss to coat evenly and pour vegetables onto the aluminum foil and seal all sides. Place on a preheated grill. Cooking time varies depending on size and type of vegetables. Most vegetables need about five minutes, then stir and grill for another five minutes or until the vegetables are crisp tender. Potatoes will take longer - 30 to 40 minutes - so you may want to packet those separately.

This summer, remember to plan your meal around more than just the meat by adding fruits and vegetables to the grill. Your meals will be more exciting, tasty, and nutrient rich! For more recipes, visit http://www. ag.ndsu.edu/foodwise.




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