14 Aug Healthy Summer BBQ’ing | Cut Back on Meat and Add in Fruit!
Nectarines are essentially peaches without the fuzzy outer skin. Instead of being cultivated by man, nectarines grew from a natural mutation, and are known to randomly grow wherever peach trees were grown. When the Spaniards brought peaches to the New World, they inadvertently brought the nectarine as well, with the fruit naturally developing quickly in its new environment. From the early 16th century roots, the nectarine has remained an important fruit in North America.
Nectarines a great source of flavonoids, potassium and carotene. Nectarines are also a great source of dietary fiber.
Potassium – Potassium is an essential mineral which aids in fluid regulation, protein synthesis and cardiovascular health. High levels of potassium are associated with reduced risk for stroke, improved blood pressure control as well as bone health.
Beta Carotene – Beta carotene has been well-studied as a dietary antioxidant. Carotenoids are also thought to benefit eye health. Some studies support a role of carotenoids in reducing macular degeneration.
Flavonoids – Flavonoids are a class of antioxidants which help to promote healthy cell growth and reduce inflammation. They are also a powerful class of molecules when it comes to reducing the risk of certain cancers.
Time to “think beyond meat” when it comes to summer grilling. Here are two of my favorite recipes that will help you to add more fruit to your summer BBQ
Grilled Nectarine & Spicy Turkey Sausage Salad
Prep time: 5 minutes. Cook time: 15 minutes.
Your favorite salad greens
3 sliced nectarines (cut into 1 inch slices)
1 Lb. of spicy turkey sausage (or your favorite sausage)
Heat your grill to medium heat and thoroughly cook the sausage, approximately 4-6 minutes depending on size of sausage.
Add a little avocado oil to both sides of the sliced nectarines and place on grill. Grill each side for 1 minute. Assemble salad, sprinkle with your favorite vinaigrette and enjoy!
Grilled Balsamic Nectarines and So Delicious Vanilla Frozen Yogurt
Prep time: 5 minutes Cook time: 20 minutes makes: 6 servings
1/2 cup balsamic vinegar
1 teaspoons dark brown sugar
1/2 teaspoon pure vanilla
1/8 teaspoon black pepper
3 large ripe nectarines, halved and pitted
2 teaspoons avocado oil
6 scoops vanilla frozen yogurt
1. In a small saucepan, bring the vinegar and sugar to a boil. Reduce heat to low; simmer until reduced by half and slightly syrupy, about 10 minutes. Stir in the vanilla and black pepper. Set aside.
2. Heat a grill to medium. Brush cut side of the nectarines with the avocado oil and cook cut side down until nicely grill marked, 2 to 3 minutes. Give nectarines a quarter turn and grill 1 to 2 minutes more for crosshatch marks. Grill cut side up until tender, 1-2 minutes more.
3. Arrange a nectarine half in each of 6 serving dishes and top with a scoop of frozen yogurt. Drizzle syrup over the top.