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In the summer, we try to keep the majority of our cooking out on the grill or even pull out the pressure cooker to help keep the house cool.

This week, I want to share with you a few of my favourite veggie and bean recipes for the grill. The BBQ has a way of drawing out some fantastic flavours from your average veggie and I think it is time to let a little light shine on these little guys!

 

Grilled Portobello Mushrooms

4-6 Portobello mushrooms

1 tsp garlic powder

1 tbsp soya sauce or tamari

 

Remove stem from mushrooms. Wash and pat dry. Combine garlic powder and soya sauce or tamari in a small bowl. Place mushrooms on grill and brush with sauce. Grill for about 3-4 minutes. Flip mushrooms over and repeat. Enjoy mushrooms as a side dish or feature them as your main dish.

If you are having over a vegetarian friend, a large portabella mushroom can easily substitute for a hamburger patty too!

Benefits of portabella mushrooms – source of fibre & B vitamins

 

Black Bean Burgers

This is easily one of my most favourite ways to eat black beans. This recipe is quick and easy and can get you out of a pinch when extra guests arrive unexpectedly for dinner. I almost always have black beans in the pantry and salsa in the fridge. The rest of the recipe is pretty forgiving and flexible, which means you really can’t go wrong. Don’t have bread crumbs, no worries, simply use some oatmeal. Don’t have cilantro? No problem. The burgers will still taste great!

Black Bean Burgers

1 can of black bean burgers, drained & rinsed

1/2 onion, finely chopped

1 clove garlic, minced

Juice of 1/2 lime

1/4 cup salsa

1/4 – 1/2 cup whole grain bread crumbs

1/4 cup chopped cilantro

 

Mash the black beans in a large bowl.  Add the rest of the ingredients and mix well.  Form into 4-6 patties.  Fry on the stove in a little coconut oil or grill on the BBQ on medium heat.  They don’t take long to cook – a few minutes each side.  Serve with sliced tomato, cucumber cubes, fresh sprouts & guacamole.

 

Grilled Tomatoes

This dish is super easy and yet bursts with flavour. Wash and dry tomatoes. Cut in half sideways. Sprinkle with a little garlic powder or sea salt. Grill on top rack for 3-4 minutes. Enjoy.

 

Amy Sonnenberg is a Nutritionist located in the Clock Tower Wellness Centre. Specializing in family nutrition & passionate about bringing the family back into the kitchen and around the dinner table.  Visit her at www.DesignedForYouNutrition.com or call  519-503-7926 for more information.

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