Different cooking methods for fruits and vegetables

Add fruits and vegetables to your summer meals by grilling and sautéing.

As the warm, summer days move in and meals and barbeques are planned with family and friends, keep fruits and vegetables a part of your plate. United States Department of Agriculture’s (USDA) MyPlate recommends filling half your plate with fruits and vegetables. To incorporate this recommendation into your meal plan, Michigan State University Extension recommends varying your cooking methods. Different cooking methods may include grilling, sautéing, boiling and baking.

Below are two simple recipes that use different cooking methods (sautéing and grilling) which will help you add extra servings of fruits and vegetables to your plate.

Spring Vegetable Saute

Makes: 4 servings

Ingredients:

  • 1 teaspoon olive oil
  • 1/2 cup sweet onion (sliced)
  • 1 garlic clove (finely chopped)
  • 3 potatoes (tiny, quartered)
  • 3/4 cup carrot (sliced)
  • 3/4 cup asparagus pieces
  • 3/4 cup sugar snap peas, or green beans
  • 1/2 cup radishes (quartered)
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/2 teaspoon dill (dried)
  1. Heat the oil in a skillet. Cook the onion two minutes, add the garlic and cook another minute.
  2. Stir in the potatoes and carrots. Cover, turn the heat to low, and cook until almost tender, about four minutes.
  3. If the vegetables start to brown, add a tablespoon or two of water.
  4. Add the asparagus, peas, radishes, salt, pepper and dill. Cook, stirring often, until just tender – about four minutes.
  5. Serve immediately.

Nutrition Information

Total Calories: 70

Total Fat: 1.5 grams

Protein: 2 grams

Carbohydrates: 13 grams

Dietary Fiber: 2 grams

Saturated Fat: 0 grams

Sodium: 170 milligrams

Source: USDA Recipe Finder, National Cancer Institute (NCI). 5-A-Day campaign.

Grilled Fruit

Makes: 3 Servings

Ingredients:

  • 1 cup pineapple chunks
  • 1 peach (cubed)
  • 1 banana (sliced)
  1. Place fruit chunks on a skewer to make kabobs.
  2. Grill or broil on low heat until the fruit is hot and slightly golden.

Tip: If using wooden skewers, thoroughly soak skewers in water prior to using to prevent burning (approximately 30 minutes).

Nutrition Information:

Total Calories: 91

Total Fat: 0 grams

Protein: 1 gram

Carbohydrates: 23 grams

Dietary Fiber: 3 grams

Saturated Fat: 0 grams

Sodium: 1 milligram

Source: USDA SNAP Recipe Finder, University of Wyoming Cooperative Extension, Cent$ible Nutrition Program. Cooking for You or Two, p. 196.

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