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Vegetarian dishes that can be grilled on BBQ

Amman Today

publish date 2021-08-30 09:26:51

Who said BBQ is only for red meat, or processed meat, or chicken, or fish? In fact, grilling can give many vegetarian foods a delicious taste and many health benefits. So, next time you want to use BBQ, don’t hesitate to grill some vegetables or even fruits to enhance the flavor and avoid boredom and routine!

Before presenting the most important plant foods that can be put on the barbecue, nutritionist Josian Al-Ghazal pointed out to Al-Gomhoria that “there are vegetables that are classified more in starchy foods because they are rich in these nutrients, and therefore they should be eaten in moderation in order to avoid weight gain. On the other hand, there is a long list of vegetables that can be enjoyed in larger quantities since they are low in calories.”

And she stressed “the necessity of regularly introducing vegetables and fruits into the daily diet, whether they are fresh or cooked, taking care to stay away as much as possible from frying and resorting to grilling to live a healthy life.”

At first, Al-Ghazal touched on starchy vegetables, highlighting two common types:

potatoes

Potatoes are very beneficial for the body, provided they are grilled rather than fried. Frying is harmful to health and makes potatoes rich in calories, saturated and hydrogenated fats. Roasted potatoes contain a high percentage of potassium, and a lot of carbohydrates, and each small grain provides one serving of carbohydrates, which is 80 calories. Therefore, you should pay attention to the amount consumed. An indication that potatoes provide the body with energy, which means that they are especially useful for athletes.

Maize

Like potatoes, corn can be used for energy. These yellow beans contain a high dose of fiber, which facilitates the movement of the digestive system and prevents constipation. It also contains many vitamins and antioxidants that help suppress some types of cancer. However, we must not forget that half a cup of corn kernels equals a portion of carbohydrates, ie 80 calories. As for the low-calorie vegetables that can be grilled on the barbecue, and that the nutritionist advises you, they include:

zucchini

They contain B vitamins, and they have many health properties, most notably that they help the body regulate blood sugar, improve digestive functions, and support heart health. Zucchini is important even for people who suffer from digestive disorders because it is very light on the stomach. The good thing is that when grilled, the oil is dispensed with, which helps facilitate the digestion process.

eggplant

It is high in antioxidants, fiber, and vitamins B and C. It has been shown to reduce bad cholesterol, stabilize blood pressure, and support cardiovascular health.

tomato

It is very important to roast tomatoes because this enhances the body’s ability to absorb the substances they contain. This means that it is better to eat it grilled rather than raw to benefit from its benefits more effectively. Tomatoes have anti-cancer properties, as they are rich in the antioxidant Lycopene, and they can fight constipation and improve heart function.

onions

It is known that onions may often tire the digestive system, but roasting them facilitates the digestion process. This type of vegetable and flavor is characterized by its high content of vitamin C and Quercetin, which supports the immune system. In addition, it lowers bad cholesterol in the blood, and stands in the face of many types of cancers, especially colon and stomach cancer, because it is rich in antioxidants.

the Garlic

It is common to suffer from an allergy to a specific substance found in garlic, but shwet prevents any disturbances, and therefore it can be eaten without problems and benefit from its benefits, which include strengthening immunity, providing the body with anti-inflammatory substances, protection against cancer, and improving heart functions.

cauliflower

It contains a very high dose of calcium, so it reflects positively on bone health, in addition to containing a lot of fiber that treats constipation and ensures the safety of bowel movement. It is important to grill the cauliflower and not fry it to avoid the oils, fats and high calories.

broccoli

It contains a lot of calcium and vitamin C, which is anti-aging, beneficial for skin health, and protects against cancer.

Al-Ghazal explained that “all types of vegetables contain a high percentage of fiber, which means that they may cause a range of symptoms in some people, such as bloating and gas. Therefore, cooking and grilling it sometimes relieves this discomfort. For patients with irritable bowel syndrome, they should avoid vegetables that cause them severe bloating, such as corn, cauliflower and broccoli.”

With regard to fruit, she said, “It is common to cook and prepare it in the form of compote. It is not a bad idea to grill it, but it is better to eat it fresh and whole instead of cooking it to get the most of its nutrients away from the added sugars. As a dietitian, I recommend only grilling vegetables, but eating fresh fruit.”

Cynthia Awad – Republic

#Vegetarian #dishes #grilled #BBQ

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Source : اخبار الاردن

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