Over the years, we've come up with a multitude of ways to fulfill mom's plea to eat our vegetables. We've fried, roasted, baked, and boiled them in an attempt to get our daily serving of veggies without forfeiting taste. The problem? Many of our cooking methods sabotage the nutritional value of our veggies. Take greens, for example. Some of them pack the most nutrients per square foot of all the other veggies, but when prepared in hot water, greens lose essential water-soluble vitamins like vitamin C and vitamin B. Additionally, greens like to soak up whatever it's cooked in or with—like oil. Unfortunately, oil- and water-free tactics like roasting, steaming, and serving them raw don't always provide the flavor some people crave.
Cue the new summer cookout trend that's solving everyone's taste-nutrient dilemma: grilled greens. Grilling greens not only gives you that smoky, satisfying taste, it also preserves those water soluble vitamins and drains fat (if added) as it drips down into the grill. Salads featuring grilled greens—like kale and bok choy—have popped up on menus across the nation. But with just a grill and some greens, you can get in on the action, too.
This grill season, grab some and some friends and try this new salad trend for yourself. These two recipes will help you get started!
Grilled Kale Salad with Peaches and Lemon Vinaigrette
Nutrition: 287 calories, 22.8 g fat (3.0 g saturated fat), 76 mg sodium, 21.3 g carbohydrates, 2.7 g fiber, 10.7 g sugars, 3.5 g protein (calculated with dressing)
Is there anything better than a juicy summer peach? Now there is. This salad combines your favorite summer fruit with grilled kale to give you that unbeatable blend of sweet and savory. The lemon-dijon vinaigrette is the perfect finishing touch for a flavorful, nutritious summer salad.
Get the recipe from The Healthy Maven.
Grilled Baby Bok Choy With Asian Sesame Vinaigrette
Nutrition: 177 calories, 17.2 g fat (3.2 g saturated fat), 60 mg sodium, 2.8 g carbohydrates, 1.3g fiber, 0.9 g sugars, 1.9 g protein (calculated with dressing)
Take a step back from your stir-fry routine and switch over to grilled Asian greens for a surge of flavor and nutrients. This salad features grilled bok choy, toasted sesame seeds, and a tangy Asian dressing to heat up (literally!) your greens.
Get the recipe from Aggie's Kitchen.