Grilling is one of the favorite ways to spend time outdoors, especially on warmer days. Although it is mainly associated with fatty meats, sausages and caloric additives, grilling can also be a healthy alternative, ideal for people on a diet or those who care about healthy eating. All you need to do is choose the right ingredients and use a few simple tricks to prepare delicious, light and nutritious meals. In our article, you will learn how to grill to enjoy the taste without unnecessary calories.
Grilled vegetables – full of flavor and vitamins
Grilling vegetables is a great way to provide your body with vitamins, minerals and fiber while minimizing calories. By grilling vegetables, they retain their nutritional properties and gain a unique, slightly smoky flavor.
Vegetable suggestions for grilling:
Pepper
Juicy and aromatic peppers are one of the best vegetables for grilling. They can be grilled whole or cut into strips. They taste great with the addition of herbs, olive oil and garlic.
Zucchini
Delicate zucchini is easy to grill, just slice it and add your favorite spices. It is light, low-calorie and goes well with other vegetables.
Eggplant
Grilled eggplant is a real pleasure. Its flesh becomes soft and creamy, and the skin is crispy. Add some olive oil, garlic, basil and thyme and you will create a delicious, healthy side dish or main course.
Tomatoes
Grilled tomatoes are great as a salad ingredient or as a snack on their own. Their natural sweetness comes out during grilling, and the flavor becomes even more intense.
Grilled onions
Grilled onions are exceptionally sweet and aromatic. They can be grilled whole or sliced. They go great with meats or as an addition to a vegetable salad.
How to grill vegetables?
Grilling vegetables is very simple – just cut them into similarly sized pieces, drizzle with olive oil, add your favorite spices (e.g. herbs, garlic, paprika) and grill over medium heat for a few minutes on each side until they are soft and lightly toasted.
Grilled fish and seafood - healthy protein full of omega-3 acids
Fish and seafood are an excellent source of protein that not only tastes great but also supports heart and circulatory system health. Grilling is a way to prepare fish that does not require the use of additional fats, making the dishes light and healthy.
Fish and seafood suggestions for the grill:
Salmon
One of the best fish for grilling, rich in omega-3 fatty acids. It can be grilled whole or in fillets. To keep the fish juicy, it is worth using aluminum foil or a special grilling net.
Trout
A delicate and light fish that is best grilled whole, stuffed with herbs and lemon. Tastes great with grilled vegetables.
Shrimp
Grilled shrimp is a quick and tasty option that is full of protein and low in calories. They can be prepared on skewers, brushed with olive oil and seasoned with garlic, lemon and herbs.
How to grill fish and seafood?
Fish should be grilled on special grills or in foil so that they do not lose their shape and moisture. Shrimp and other seafood are best grilled on skewers so that they are easier to turn on the grill. Remember to add some olive oil, garlic, lemon and fresh herbs to them to emphasize their natural flavor.
Grilled Tofu and Plant-Based Alternatives – Vegetarian and Vegan Suggestions
Grilling doesn’t have to be limited to meat and fish. For those on a plant-based diet or those looking to reduce their meat intake, grilled tofu, tempeh, or other plant-based protein alternatives are a great option.
Suggestions for plant-based grilled dishes:
Tofu
It is one of the most popular sources of plant protein. It can be grilled in cubes, marinated in your favorite spices (soy, garlic, ginger, sesame). Grilled tofu has a great texture and flavor.
Grilled stuffed vegetables
Peppers, zucchini or aubergines are great vegetables that can be stuffed with millet, couscous, dried tomatoes or herbs, and then grilled. Such a filling will provide not only protein, but also vitamins and minerals.
Grilled chickpea fritters
Vegan chickpea pancakes, like falafel, are great on the grill. Simply grill them and serve with your favorite sauce.
How to Grill Tofu and Plant-Based Alternatives?
As with meat, tofu and tempeh are best marinated for a few hours before grilling. It’s a good idea to use special trays or foil to keep the food from falling apart on the grill. Plant-based protein alternatives can also be a great addition to grilled vegetables.
Healthy additions and salads
Grilling is also a great opportunity to enrich your meal with healthy additions that will complement the dish and be full of vitamins and fiber.
Healthy addition suggestions:
Quinoa salad
Quinoa is a complete source of protein and fiber. It can be combined with grilled vegetables, fresh herbs and a light dressing of olive oil and lemon.
Guacamole
Avocado is a source of healthy fats, and guacamole goes perfectly with grilled vegetables and fish. With the addition of garlic, tomato, cilantro and lime, it is a delicious and healthy dip.
Tabbouleh
A salad based on bulgur, tomatoes, cucumbers, onions, parsley and mint, which goes perfectly with grilled dishes.
Light sauces and marinades
A sauce or marinade can make all the difference in the flavor of a dish, but it’s important to choose healthy options that won’t overwhelm your diet. Here are a few suggestions:
Tzatziki sauce
Made with natural yogurt, cucumber and garlic. It is light, full of protein and very tasty.
Yogurt sauce with lemon and herbs
Natural yogurt with lemon, dill, basil or mint is the perfect addition to grilled vegetables and fish.
Soy marinade with garlic and ginger
Marinade of soy sauce, garlic, ginger, lemon and olive oil goes great with fish, tofu and vegetables.
Summary
Grilling on a diet doesn't have to mean giving up delicious and tasty meals. With the right ingredients and preparation, grilled dishes can be light, healthy and full of nutrients. Vegetables, fish, tofu, healthy salads and light sauces are just some of the ideas that will work on the grill and will provide us with not only pleasure, but also health benefits. Remember that the key to success is choosing the right ingredients, their proper processing and moderation in the amount of fat and salt. Grilling can be a healthy alternative for any occasion!