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 Earlier this week we went through some of the best vegetables you can throw on the grill. Now let’s take a look at some tips that will help you get them to grilled, smoky perfection.
1. Oil everything you’re going to grill. This will keep things from sticking to the grill and also drying out. It makes seasonings stick better too. 2. Slice everything to the same thickness for each type of vegetable. This will ensure all pieces of the same vegetable are done at the same time and you aren’t juggling more than you need to. 3. Pair similar items together when making kebabs. Keep softer vegetables like tomatoes and mushrooms together and harder vegetables like onions and peppers on the same skewers to make it easier to manage everything on the grill for doneness. 4. Use foil to make things even easier. Placing your veggies in foil will allow you to essentially steam them and require less attention when on the grill. You won’t get grill marks or as much smoky flavor, but it’ll still be delicious and easy to clean up. 5. Maximize surface area to maximize grilled flavor. Keep your cuts big enough to avoid falling through the grates of the grill and remember that with more of the vegetable touching the grill, it’ll pick up more of that smoky caramelized flavor you’re after.
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 Next time you fire up the grill, consider throwing on some green stuff to go along with your meat. Grilling vegetables gives them a nice caramelized, smoky flavor and can help you round out your meal a little more.
1. Corn You can grill corn with the husks on if you want, but remove as many of the silks as you can. With or without husks, it only takes about 10 minutes to grill corn. 2. Portabella Mushroom Caps Grill these whole and start with the gill side down first, then flip and finish with the cap side down to retain their moisture. 3. Zucchini This works with round slices or lengthwise cuts. Just be sure to keep your slices about ½” thick so they don’t fall apart on the grill. 4. Asparagus One of the best ways to enjoy asparagus, just make sure to keep an eye on them so they don’t fall through the grates. 5. Onions Grilling onions turns down their heat and unlocks their sweetness. They’ll be tender but still crisp and are delicious just on their own. 6. Peppers Bell, poblano, jalapeno, or shishito peppers are all winners on the grill. Just slice and seed them first.  Next time you fire up the grill, consider throwing on some green stuff to go along with your meat. Grilling vegetables gives them a nice caramelized, smoky flavor and can help you round out your meal a little more.
1. Corn You can grill corn with the husks on if you want, but remove as many of the silks as you can. With or without husks, it only takes about 10 minutes to grill corn. 2. Portabella Mushroom Caps Grill these whole and start with the gill side down first, then flip and finish with the cap side down to retain their moisture. 3. Zucchini This works with round slices or lengthwise cuts. Just be sure to keep your slices about ½” thick so they don’t fall apart on the grill. 4. Asparagus One of the best ways to enjoy asparagus, just make sure to keep an eye on them so they don’t fall through the grates. 5. Onions Grilling onions turns down their heat and unlocks their sweetness. They’ll be tender but still crisp and are delicious just on their own. 6. Peppers Bell, poblano, jalapeno, or shishito peppers are all winners on the grill. Just slice and seed them first.  The ketogenic diet calls for foods high in fat and very low in carbs. This means most fruits are off the table as they tend to be high in carbs. There are some exceptions though!
1. Raspberries One of the lowest-carb fruits at 3g net carbs for a half cup serving, raspberries also contain vitamins C and K and antioxidants. 2. Strawberries You can have 8 medium-sized strawberries for 6g net carbs. They also provide vitamin C, manganese, folate, and antioxidants. 3. Cherries Cherries are packed with antioxidants and anti-inflammatory compounds and yield 8g net carbs for a half cup serving. 4. Watermelon Perfect for Summer and coming in at 11g net carbs for 1 cup, watermelon can help with hydration and also provide vitamin C, potassium, copper, and lycopene. 5. Cantaloupe Another Summer favorite, cantaloupe also has 11g net carbs for a 1 cup serving. You’ll also get potassium, folate, and vitamin K.  Oranges have been enjoyed by people for thousands of years - and for good reason! They’re not only delicious and convenient, they also offer a wide range of health benefits.
• Hydrating A medium orange contains about a half cup of water and can add to your total hydration for the day. • Fiber An average orange will provide you with 12% of your daily fiber to aid in digestion and blood sugar/insulin regulation. They also contain soluble fiber that can help balance cholesterol levels. • Vitamin C You’ll get around 100% of your daily Vitamin C from an orange. This can help with your immunity, iron absorption, collagen production for healthy skin, and serotonin production. • Kidney Stone Prevention Oranges provide high levels of citric acid and citrates, which have been shown to be effective in preventing kidney stones. • Low Glycemic Index While oranges contain carbs and simple sugars that give them their sweet taste, they also contain polyphenols and fiber to help keep them low on the Glycemic Index. That means you don’t have to worry about blood sugar spikes.  Potatoes are great for their versatility and are reasonably easy to prepare and store. Raw potatoes are typically good for 1-3 weeks after you purchase them but it depends on how long they were on the store shelf too. It’s best to know the signs of a good potato so you can gauge their freshness. Details below!
• Good Signs To Look For Firm texture, tight outer skin free of dark spots, an earthy smell is ok but a musty/mold smell is bad, if you see a dark spot inside or a strong odor it’s best to throw it out and not risk getting sick. • What About Sprouts? If your potatoes have green or pink sprouts starting to bud, it’s a sign that spoilage is coming soon. The buds shouldn’t be eaten, as they can make you sick. You can cut off areas around where they were and use the potatoes if you do it very soon. The buds steal nutrients and starch from the potatoes and will change their texture and flavor. • Storage Tips Heat and moisture cause potatoes to sprout faster, so it’s best to avoid keeping them out on the counter next to the stove. Cool, dry, dark places like a pantry or cellar are great for storing potatoes  Coconut water and coconut milk come from the same place, but are more different than you may think. Each has their own use and place in a healthy diet. Read on for more info!
• What Are They? Coconut water is the naturally-occurring, translucent and sweet liquid that’s inside young, green coconuts. Coconut milk is a processed product that’s made from grating, simmering, and straining the flesh of mature brown coconuts and then adding water. • How Are They Used? Coconut water is a refreshing drink that is low-calorie, contains some fiber, and can help replenish electrolytes. Coconut milk can be used as a dairy milk alternative when it’s made with a good amount of water and thinned out, while thicker coconut milk is used to add creaminess to sauces in many Indian and Asian dishes. • How Do They Compare? Nutritionally, the two are quite different. One cup of coconut water has 45 calories and one cup of coconut milk comes in at 10 times that with 445 calories. Coconut water provides mostly water with a little fiber and coconut milk provides mostly fat since it includes coconut flesh, making its calories much higher. Both include a nice variety of vitamins and minerals.  Most people have their own pre-workout rituals and it’s very common that a banana is included in them somewhere. They’re portable and require no prep, silverware, or refrigeration so it makes them quite handy. Let’s take a look at how they can help fuel your upcoming workout:
• Carbs Bananas are relatively high in carbs, which can increase glycogen stores in your muscles and increase endurance for longer workout sessions. • Easily Digestible The fiber found in bananas slows the absorption of sugar into your bloodstream to help performance during workouts. Their composition of simple carbs and low fat makes them easily digestible and can even calm an upset stomach. This all means endurance without weighing you down. • Potassium Bananas are a great source of potassium, which supports healthy muscle contractions and blood pressure to avoid muscle cramps. • Versatile You can eat them on their own or add some Greek yogurt or peanut butter for protein before your next workout. They can even be used as the base for smoothies.  You’ve heard the term “Canadian bacon” and may have even ordered it on a pizza or enjoyed it in eggs Benedict. But why do we call it that and how is it different from the usual bacon?
• The name “Canadian bacon” is used solely in the US. You won’t hear Canadians use the term - instead they may refer to it as “back bacon” since that’s where it comes from or simply “bacon”. • The term originated during a meat shortage in WWII when meat was imported from Canada and given a name to differentiate it. • American bacon as we know it comes from the belly of pigs and is fairly fatty, Canadian bacon is cut from the eye of the loin (or center of the pig’s back) and is far less fatty and somewhat lower in calories. • American bacon is smoked and usually sold raw, Canadian bacon is cured and usually sold ready to eat. • American bacon is fried to crispy perfection in its own fat, while Canadian bacon is best served soft and juicy as it’s already cured and loses its sweet flavor if cooked too long. It’s closer to ham in taste and texture than the bacon we typically think of. |
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