Go plant-based for National Grilling Month

July is National Grilling Month, and while most of us associate steak, chicken and fish with summer grilling, Lauren Abeles, MS, RD, LDN, a registered dietitian at Brigham and Women’s Faulkner—who also happens to have been eating a plant-based diet for over 40 years—says there are also lots of plant-based foods that make delicious and healthy grilling options!

Try some of her favorites at your next cookout:

Plant-based burgers

These can be store-bought or homemade. Try making burgers using different ingredients like soy protein, black beans or lentils. When making these from scratch, remember to add a binder like eggs, breadcrumbs, oats or wheat germ to hold all the ingredients together and keep the burgers from falling apart. Grill the burgers for three to four minutes per side and then add cheese if desired.

Tofu

You can marinate tofu like steak or make kabobs with firm tofu, tempeh, seitan or store-bought plant-based kebab pieces. Try threading chunks of plant-based protein and vegetables like onions, bell peppers, zucchini and mushrooms, onto skewers. Grill for eight to ten minutes, turning occasionally until charred and cooked through.

Grilled veggie pizza

Try adding a plant-based veggie sausage or peperoni to your grilled pizza for more flavor and protein! Start with your favorite pizza dough and then add olive oil, tomato sauce, cheese and toppings. To make a grilled pizza, roll out the dough, brush it with olive oil and grill it until lightly until charred. Then flip it over and add your sauce, cheese and toppings. Grill until the cheese is melted.

Portobello mushrooms

Try marinating portobello mushrooms in a mixture of balsamic vinegar, minced garlic and olive oil. Be sure to press down on the mushrooms while grilling to extract water. Then cook until tender.

Grilled fruit

Don’t forget dessert! Watermelon, pineapple, mango and peaches can all be grilled for a sweet treat.

To grill watermelon, cut the melon into one-inch slices and sprinkle it evenly with sugar and salt. Place your fruit onto oiled grates of a preheated grill and grill about three minutes on each side.

To grill pineapple, preheat and lightly oil your grill. Whisk together vegetable oil, brown sugar and cinnamon and brush the mixture on both side of your pineapple spears. Cook the pineapple spears until browned, for about two to four minutes on each side.

To grill mango and peaches, remember to use ripe fruit. Preheat the grill and add the wedges of fruit. Grill for three to four minutes per side or until they start to caramelize and grill marks form.

“Grilling plant-based foods is just an opportunity to add more fruits, vegetables and lean proteins to your diet, which is always great for your health!” says Abeles.

Want to learn more about healthy eating? Contact Brigham and Women’s Faulkner Hospital’s Nutrition Clinic at 617-983-4455 to set up an appointment with a registered dietitian.