Vegan Recipes by Julia Alvarez and Justin Phillips
Summer is synonymous with many things, including family vacations and relaxing days at the beach. For foodies, perhaps nothing evokes the spirit of summer more effectively than grilled foods.
Grilling is a beloved tradition, but it’s not necessarily the healthiest way to eat. Traditional backyard barbecue fare like hot dogs and hamburgers likely won’t make physicians’ hearts flutter, but there are ways to enjoy the flavor of grilling without compromising a nutritious diet.
• Replace burgers and hot dogs with healthy proteins. The occasional hamburger or hot dog won’t do much damage, but people who regularly grill should alternate these summertime staples with healthier proteins. The American Heart Association (AHA) reports that fish and skinless chicken breasts are healthy alternatives to hamburgers and hot dogs. Burger devotees can still enjoy their go-to grilled food, but try replacing the ground beef with lean ground poultry, which contains less saturated fat than red meat.
• Avoid overdoing it. Most people have overindulged at a backyard barbecue at one point or another. The relaxed, party-like atmosphere makes it easy to snack on chips and other unhealthy fare before moving on to burgers and hot dogs. Hosts can do guests a favor by replacing snacks and sides like chips and potato salad with celery, fruit salad or chickpea salad. Keep portions of grilled fare as close to a recommended size as possible. The AHA notes that a healthy portion of meat is around three ounces and no more than six ounces.
• Create a salt-free rub. There’s no denying salt makes food more flavorful. But that flavor comes at a high cost. The health care experts Piedmont note that excessive amounts of salt can contribute to inflammation from fluid retention and increase a person’s risk for hypertension or high blood pressure. Salt may be a go-to for many grilling enthusiasts, but it doesn’t have to be. A salt-free rub made with chili powder, garlic powder, paprika, and/or other spices is an effective and salt-free way to add flavor to meat, chicken and fish.
• Grill more vegetables. Grilled vegetables, whether they’re part of kebabs or simply grilled alongside the main course, add significant flavor and provide all the health benefits of veggies cooked in more traditional ways. The AHA notes that coating vegetables in a healthy oil like olive oil makes it easy to grill them directly over an open flame without sticking. Cooking in this way imparts that signature smoky, grilled flavor to vegetables.
Ready to take the next step and turn your barbecue into a vegan affair that any meat-eater will love? Here are three recipes that will satisfy all the guests at your next cookout.
CHICKPEA PASTA SALAD
Start to finish: 30 minutes
Servings: 6-8
1 box of chickpea gluten-free pasta
3/4 cup of vegan mayonnaise (like Vegenaise)
2 celery stalks, diced
1 bag of shredded carrots and cabbage Salt and pepper to taste
Make chickpea pasta according to package directions and let cool. In a large bowl, mix remaining ingredients. Add in cooled pasta and stir until thoroughly combined. Cover and chill in refrigerator until ready to serve.
TOFU VEGGIE SKEWERS
Start to finish: 2 hours
Servings: 6
3 tablespoons apple cider vinegar 1⁄4 teaspoon garlic powder
1⁄4 teaspoon onion powder
Salt and pepper to taste
1 medium zucchini 1 red onion
1 red pepper
1 green pepper
1 1/2 cups of mushrooms
1 12-ounce package SoyBoy Baked and Smoked Extra Firm Tofu
Your favorite BBQ sauce
Press the tofu and pat dry. Set aside. Make the marinade by whisking together the apple cider, garlic powder, onion powder and salt and pepper in a large bowl with a cover.
Chop the zucchini, onion, peppers into large chunks. Halve the mushrooms if very large.
Place the chopped vegetables in the bowl and coat with the marinade. Fill bowl with water until all the vegetables are submerged. Cover. Marinate for at least an hour.
Cube the tofu and smother with BBQ sauce. Drain the vegetables.
Thread the BBQ tofu cubes and marinated vegetables onto skewers, arranging them in a pattern so each skewer gets the same items.
Grill (or air fry) until vegetables are charred in spots and soft.
Serve hot.
SWEET POTATO FRIES
Start to finish: 30 minutes
Servings: 6
2 sweet potatoes
1 tablespoon olive oil Sea salt to taste
Wash sweet potatoes very well, then cut into wedges.
Coat the wedges in olive oil and salt them to your liking.
Grill over medium high on a vegetable grilling tray so wedges don’t fall through the grates, flipping occasionally until soft and crispy.
Serve immediately.
This article originally appeared in the May 26 – June 1, 2022, print edition of The Two River Times.
