With the 4th of July holiday coming up this week, grilling is on the minds of many Iowans. Many view grilling as the perfect cooking method for your standard proteins. Beef, chicken, pork, fish – they all taste great off the grill. Not only is grilling a healthful cooking method for those popular proteins, it’s also a healthful and delicious way to enjoy fruits and vegetables. Try pineapple rings, cantaloupe chunks, peach halves or sliced bananas. Utilize skewers to incorporate a variety of fruits and vegetables onto your plate.
Eating healthy is not always the easiest, fastest, or most popular choice. Take advantage of this time of year where you can have all three when you choose to host or attend a cookout. Proteins can go straight from your refrigerator to the grill. Fresh vegetables and fruit also require minimal pre-preparation. Top your meal off with an equally convenient and delicious beverage. Naturally flavored sparkling water makes a refreshing drink on its on, or make into an adult beverage by adding your favorite spirits.
This link from the Academy of Nutrition and Dietetics mentions some tips on how to execute a safe, healthful and delicious cookout.
If you’re new to grilling fruits, check out this recipe below from the Iowa Beef Council.
Grilled Steak and Watermelon Salad
4 beef Tenderloin Steaks, cut 1 inch thick (about 4 to 5 ounces each)
1 teaspoon ground coriander
1 teaspoon ground cumin
2 slices seedless baby watermelon, 1 inch thick (about 1 pound each)
Salt and pepper
8 cups baby arugula or spinach leaves
1/4 cup reduced-fat balsamic or Italian dressing
1 cup halved cherry tomatoes
1/2 cup thinly sliced red onion
1/4 cup crumbled reduced-fat feta cheese
Combine coriander and cumin; press evenly onto beef steaks.
Place steaks in center of grid over medium, ash-covered coals; arrange watermelon slices around steak. Grill steaks, covered, 10 to 14 minutes (over medium heat on preheated gas grill, 11 to 15 minutes) for medium rare (145°F) to medium (160°F) doneness, turning occasionally. Grill watermelon 2 to 4 minutes or until grill marks form, turning once.
Carve steaks into slices. Cut each watermelon slice into 6 wedges. Season beef and watermelon with salt and pepper, as desired. Combine arugula and dressing in large bowl; toss to coat. Divide arugula among four serving plates. Arrange beef and watermelon on salad; top evenly with tomatoes, onion and cheese.
Blog provided by: Natalie Hoefing, RD, LD