Vegetables are a very important part of a healthy, balanced diet. Vegetables not only taste better when they are fresh but they maintain more of their nutritional values this way too. Grilled vegetables can accompany a main dish or they can be served as a main meal.

If you are planning to grill vegetables, you should pick vegetables with a low water content, such as onions, cabbage, mushrooms, bell peppers and asparagus. You can either grill the vegetables directly on the grill or wrap them in a piece of foil first. If you wrap them in foil, you won't need to add any fats or oils. If you fry them in a pan, they will absorb oils. If you boil them, you will lose vegetable nutrients in the water. Grilled vegetables really are healthier than any other kind.

The Many Benefits of Vegetables

Eating a diet, which is rich in vegetables and fruits, can reduce the risk for cardiovascular diseases, type 2 diabetes, and stroke. Eating vegetables can also protect against certain types of cancers, heart disease, osteoporosis, and kidney stones. Orange and dark green vegetables are higher in cancer-preventing antioxidants and nutrients than other types. Vegetables are also low in calories and fat but high in fiber, so they can help you to lose weight by making you feel full.

Vegetable Nutrients and Their Functions

Nutrients found in vegetables include dietary fiber, potassium, vitamin A, vitamin E, folate (folic acid) and vitamin C. Potassium helps to maintain a healthy blood pressure. Dietary fiber helps to reduce cholesterol levels in the blood and is important for good bowel function. Folate helps to produce red blood cells. Vitamin A looks after the eyes and skin. Vitamin E protects essential acids and vitamin A from cell oxidization. Vitamin C keeps the gums and teeth healthy, aids in iron absorption and heals wounds.

A Simple Grilled Vegetable Recipe

This is a quick, tasty grilled vegetable recipe and is easy enough for complete beginners. Choose some vegetables that will grill well, such as eggplant, corn on the cob, tomatoes, summer squash, peppers and button mushrooms. Clean and trim them. Each vegetable should be cut into thick slices or halves, so you get equally sized pieces.

Remove the silks from the corn but leave on the husks. Soak them for an hour. Parboil some small waxy potatoes until they are soft. If you are not using foil, brush the vegetables with oil or a marinade.

Heat your grill to medium hot. Put the vegetables in a foil pouch, directly on the grill or on skewers. Remember than dense vegetables like carrots and potatoes take longer to cook, so put these ones on the grill first. Turn the vegetables now and then, using more marinade or oil to brush them. When you can easily pierce the vegetables with a knife, they are ready to eat.

To make an easy marinade, you can mix 2 parts of olive oil with 1 part lemon juice and add a peeled, crushed clove of garlic. This marinade can be made a day ahead and kept refrigerated.