Heart Healthy Grilling

Grilling can be healthy or unhealthy - depending on the food preparation and choices made. We hope to provide some heart-healthy grilling options for you - including recipes and more.

Heart-healthy grilling starts with grilling cookware that helps you prepare healthier portions including a food mold for quinoa patties. Also, high-quality, cast-iron grilling skillets made in the USA and a flexible basting bottle for homemade sauces.

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Heart Healthy Grilling Favorites

Some heart-healthy grilling favorite recipes include these veggies - Bell peppers, mushrooms, zucchini, eggplant, pineapple, and corn on the cob. 

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Grilled Avocados

Avocados provide many benefits for the heart, including being high in fiber and low in cholesterol. Avocados are also rich in potassium and folate, which may help lower blood pressure.

Recipe Ingredients:

2 avocados, slightly unripe

1 tablespoon lime juice

1 tablespoon grapeseed oil

sea salt, to taste (optional)

Recipe Instructions:

Heat grill to medium-high heat (400°F to 425°F). Cut avocados in half lengthwise and remove the pit. Cover the fleshy part of the avocado immediately with lime juice.

Brush each avocado with a small amount of grapeseed oil onto the surface of each avocado and sprinkle with sea salt (optional), if desired.

Place avocados cut side down on oiled grill grates or in grilling pan. Leave grill lid open for about 5 minutes until the avocado becomes slightly tender when gently squeezed with tongs.

Remove from the grill, adding favorite toppings, such as paprika, cayenne pepper and/or freshly chopped tomatoes, onions, lime juice and more.

Makes 4 servings.

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Grilled Portobello Mushroom Recipe

The meat-like taste of grilled mushrooms are a great alternative to standard meats. The large mushrooms make a healthy, gluten-free choice paired with gluten-free hamburger buns or lettuce wraps. 

Recipe Ingredients:

8 large portobello mushroom caps (1½ lbs.)

2 tablespoons extra virgin olive oil

3 tablespoons balsamic vinegar

1 tablespoon molasses

1 garlic clove, chopped

½ teaspoon black pepper

4 Gluten-Free Hamburger Buns or lettuce wraps

Recipe Instructions:

Clean the mushroom caps lightly with a clean cloth and remove stems with a paring knife. Remove the mushroom gills by scraping off with a small, round spoon. Place in a single layer on a mesh grilling pan.

In a small bowl, blend the olive oil, balsamic vinegar, molasses, garlic, and pepper. With a basting brush or similar, brush oil mixture over all of the mushrooms, allowing to marinate for 10-15 minutes.

Preheat the grill to medium heat. Place the mushroom cap-side down, brushing the gill side with more of the marinade.

Cover and cook for approximately 5 minutes or until golden brown grill marks appear. Turn mushrooms over and baste with more marinade. Cover and cook another 5 minutes until mushroom caps are charred around the edges.

Place on buns or lettuce and serve. Top with favorite toppings of sliced tomatoes, onions, sprouts, and more.

Makes 8 servings.

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Marinated Grilled Onions

Low-sodium, marinated recipe of antioxidant-rich, heart-healthy onions. The onion contains a flavonoid called quercetin, that has been shown to have anti-inflammatory properties which may benefit the heart and over-all immune system.

Recipe Ingredients:

4 red onions, peeled and sliced

¼ cup extra-virgin olive oil

¼ cup red wine vinegar 

1 teaspoon garlic powder 

1 teaspoon black pepper 

½ teaspoon oregano

Recipe Instructions:

In a medium bowl, place sliced onions. Add the olive oil, vinegar, garlic, pepper, and oregano.  Pour (or brush) the oil mixture over the onions and lightly tossing to evenly distribute the oil. Allow onions to marinate in the refrigerator overnight or at least 30 minutes in room temperature.

Preheat the grill to medium-high. Place the onions on aluminum-free foil or use stainless-steel grilling pans.

Place prepared onions on the grill and grill uncovered for approximately 15 minutes.

Makes 8 servings.

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Grilled Eggplant

Globe eggplant, Japanese eggplant, or Indian eggplant provide good choices for this outdoor grilling recipe - seasoned with heart-healthy herbs and flavorful red wine vinegar, lemon juice and more.

Recipe Ingredients:

1 cup fresh parsley

¼ cup fresh oregano

½ red onion, chopped

1 teaspoon garlic powder

½ teaspoon red pepper flakes

½ cup extra-virgin olive oil

¼ cup red wine vinegar

3 tablespoons fresh lemon juice

sea salt (optional), to taste

1 teaspoon black pepper

2 - 1lb. globe eggplants or similar

Recipe Instructions:

In a blender or food processor, add the parsley, oregano, onion, and garlic. Blending to mince herbs and onion. Add pepper, oil, vinegar, and lemon juice. Pulsing or blending several times to mix ingredients. Season with sea salt (optional) and freshly ground black pepper. Oil mixture may be stored in refrigerator for up to 3 days.

Heat the grill to medium-high heat (400-450°F). Cut each eggplant crosswise into ½-inch thick slices. Lightly brush both sides of the eggplant slices with approximately two tablespoons of extra virgin olive oil and season with sea salt (optional) and black pepper, if desired.

Grill the eggplant with the lid closed for approximately 5 minutes on each side, turning once, or until the slices become tender and are well grill-marked.

Remove from the grill and drizzle the eggplant with the oil mixture.

 Serve warm or at room temperature.

Makes 8 servings.

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Grilled Peaches with Blueberries

Dessert of heart-healthy, grilled peaches topped with fresh, antioxidant-rich blueberries.

Recipe Ingredients:

4 medium ripe peaches, halved and pitted

2 tablespoons honey

1 teaspoon cinnamon

2 teaspoons lemon juice

1 cup fresh blueberries

2 tablespoons grapeseed oil

Mint for garnish (optional)

Recipe Instructions:

Heat grill to medium-high heat (400°F to 425°F). Next, cut each peach in half and remove pit, set aside.

In a medium bowl, mix honey, cinnamon and lemon juice until well combined, then gently add in blueberries.

Next, brush each peach with grapeseed oil on the cut side. Then, place on heated grill cut side down, grilling until slightly softened and charred, approximately one minute. Press gently with a spatula to achieve grill marks. Flip to other side and grill an additional minute. When finished grilling, remove peaches from grill and serve on individual plates.

Top with blueberry mix and add mint garnish, if desired.

Makes 4 servings.

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Grilled Sweet Potatoes

Grilled side-dish of antioxidant-rich sweet potatoes add to almost any meal and are also heart-healthy.

Recipe Ingredients:

3-4 medium sweet potatoes, peeled and sliced into ¼-inch slices

1 tablespoon grapeseed oil

½ teaspoon garlic

½ teaspoon ground cumin

½ teaspoon chili powder

½ teaspoon black pepper

2-3 tablespoons fresh basil, chopped

1 medium lime (optional)

Recipe Instructions:

Heat the grill to medium heat (300°F to 400°F). Peel sweet potatoes and cut into ¼-inch thick slices. In a large bowl, place the sweet potato slices, along with grapeseed oil.

In a small bowl, combine garlic, cumin, chili powder, black pepper. Add this spice mixture to the sweet potatoes and toss to coat.

Arrange the sweet potato slices on an oiled grill, grilling for approximately 5 minutes on each side. Remove grilled potatoes to four individual plates and top with freshly chopped basil and squeezes of lime, if desired.

Makes 4 servings.

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Heart Healthy Weight-Loss

We would like to invite you to join our Heart Healthy Weight-Loss Support Group.  You are welcome to join us for support with weight-loss and heart health issues by visiting: 

https://www.facebook.com/groups/hearthealthyweightloss

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This non-profit organization delivers hope to suffering children and families around the world. For more information, please visit Children’s Hunger Fund.

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Ceramic Beverage Mug Set in Gift Box:

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