AICR
Grilling fruits is a delicious way to eat more fiber, nutrients and cancer-protective compounds. What’s more, you don’t have to worry about the potentially cancer-causing compounds that form when meat is grilled.
You might start by experimenting with firmer fruits like apples, pears and pineapple. Softer fruits like peaches, plums and mangoes need to be watched more carefully so they don’t get mushy.
Try to grill fruit about a day before it is completely ripe, which is when it holds its texture best. More tips for making great grilled fruit:
- Except for bananas, leave fruit skin on to help hold the fruit together.
- Brush the fruit or grill with a bit of oil so it won’t stick.
- Grill over medium or medium-low heat.
- Watch the cooking and don’t let the fruit get overdone.
You can use the balsamic syrup in the recipe below to brush on as a glaze, but the fruit is also delicious with just a sprinkle of cinnamon or simply on its own.
Grilled Peaches with Arugula and Goat Cheese Salad
Cooking spray
1/4 cup balsamic vinegar
2 Tbsp. honey
3 medium peaches, pitted and cut into 6 wedges
1 Tbsp extra virgin olive oil
Salt and freshly ground black pepper, to taste
10 cups arugula, loosely packed
2 Tbsp goat cheese
Prepare grill to high heat. Spray grill rack with cooking spray and set aside.
In small saucepan over medium-high heat, bring vinegar to a boil. Reduce heat and simmer until vinegar is reduced to 2 tablespoons (about 2 minutes). Remove from heat and stir in honey. Cool to room temperature.
Place peach wedges on grill rack. Grill 30 seconds on each side or until grill marks appear but peaches are still firm. Remove from grill and set aside.
In large bowl, combine oil, salt and pepper. Add arugula, tossing gently to coat. Arrange arugula mixture on platter. Top with peach wedges, balsamic syrup and cheese.
Makes 10 servings.
Per serving: 124 calories, 5 g total fat (1.5 g saturated fat), 19 g carbohydrate, 3 g protein, 2 g dietary fiber, 38 mg sodium.
