Marinated Grilled Asparagus

Asparagus is a powerhouse vegetable that makes any dish look and taste elegantly delicious.  It is nutrient dense in fiber, folate, and iron.  Asparagus is also a natural diuretic and a wonderful detoxifier for the body.  Many people are surprised to learn that asparagus is a prebiotic that supports the healthy bacteria in our digestive tract.  This heart healthy vegetable is also a good source of vitamins A, C, E, and K.  Asparagus is easy to cook on the grill.  And it is incredibly flavorful after it is marinated.  Feeling bloated?  Chew on this!

Ingredients
•    10-12 asparagus spears, washed and bases trimmed
•    ½ c low sodium soy sauce
•    1 tablespoon extra virgin oil
•    2 teaspoons honey
•    ½ teaspoon garlic, minced
•     ¼ teaspoon sea salt
•    6 skewers

Directions
1. Marinate the asparagus in a ziploc bag for 1 hour or longer.
2. Soak skewers in cold water for 15 minutes.
3. Thread together 4 asparagus spears (top and bottom portions of the vegetable) using two skewers.
4. Spray grill generously with no-stick cooking spray.
5. Grill on medium-high heat for 6-7 minutes or until tender. Rotate using tongs to ensure they are evenly cooked.
6. Serve warm with your favorite entree

Recipe courtesy of Helen Agresti, RD. Helen Agresti is a Registered Dietitian with Professional Nutrition Consulting, LLC, www.pronutritionconsulting.com. 

NEW! Check out Helen’s new app: The 24_7 Dietitian app will be launched mid-June, download is free, and it will be iOS and Android friendly.  It is a healthy extension of Pro Nutrition’s passion of helping people achieve their weight loss goals by living a more nutritious and healthy lifestyle.  The 24_7 Dietitian app will allow users to journal and track  their nutrition and fitness goals, post questions and pictures, and most importantly have the ability to have personal nutrition coaching anytime of the day (for a monthly fee of $20). Follow her on Twitter @24_7dietitian and on Instagram.

Marinated Grilled Asparagus by Helen Agresti, R.D.

Whether or not you are the person in charge of the grill or simply planning the menu, below are some easy and healthy BBQ ideas:

Shrimp Skewers. Make skewers with shrimp marinated in olive oil and lemon with chunks of peppers, onions, and cherry tomatoes. Prepare separate shrimp skewers and veggie skewers since the veggies will take longer to cook.

Veggies. Slice zucchini, squash and eggplant in large strips and throw on the grill with portabella mushrooms, all lightly tossed in olive oil.

Corn-on-the-Cob. Enjoy corn on-the -cob! Either grill in the husk after soaking in water, or remove husk, rub a little oil and pepper on corn and cover with aluminum foil. Both versions require turnning often while grilling for a total of about 15 minutes. Serve with fresh lime instead of butter.

Fish. Choose your favorite fish “steak.” For example, salmon, swordfish, or tuna rubbed with a little olive oil and spices make for a flavorful healthy meal.

Using a flakier fish, for example halibut, flounder or red snapper, also works well on the grill.  Wrap loosely in aluminum foil folding up the edges. Place foil package on the grill and let “steam” for ten to fifteen minutes or until cooked through. Add some garlic cloves or pepper and onion slices on top of fish while cooking.

Soft shell crabs. Soft shell crabs are a quick and easy meal on the grill. All they need are a little olive oil, squeeze of lemon and lime, and a sprinkle of red pepper flakes. Cooking soft shell crab on the grill takes around 5 minutes on each side.

Burgers. As an alternative to the traditional hamburger, try veggie, chicken or turkey burgers (white meat only.) Top with tomato and sliced onion. Also, lose the bun and switch to a whole wheat English muffin or 100- calorie sandwich thin.

Fruit. Want a sweet dessert? Forget about the berry pies and throw some fruit on the grill. Pineapple and peach slices (sliced 1/4 inch thick) or a whole banana (grill in peel) taste super sweet. Serve with a dollop of plain greek yogurt.

So, go ahead a fire up the grill! There are many healthy options for grilling, many of which require little preparation. No excuses this summer not to eat healthy!

This article is written by Keri Gans, MS, RD, CDN, Nutritionist in Private Practice in NYC, Media Spokesperson and Author of The Small Change Diet (Gallery, March 2011) For more information,  www.kerigansnutrition.com. Follow Keri on Twitter @kerigans and join her Facebook community via www.facebook.com/TheSmallChangeDiet

Fire Up the Grill by Keri Gans