Dr. Ryerson: Mark, Can you provide any tips for us wishing to stay healthy during the summer BBQ season?

Nothing beats the flavor that grilling adds to dishes. You will be amazed how simple this is. It contributes a wonderful smoky flavor. Consider grilling tempeh and tofu cutlets, as well as many vegetables such as portabella mushrooms, corn on the cob, onions, baby bok choy, peppers, zucchini, eggplant or your favorites. Grilled vegetables are amazing to have on hand for last minute sandwiches and salads.

1. Preheat a grill.

2. Place items to be grilled in a marinade.(see below for sample recipe) Marinate from a few minutes up to overnight. The longer an item stays in the marinade, the more of the flavor it will absorb. Be careful not to over marinate.

3. Place on grill and baste with a basting sauce. (This can be as simple as olive oil with a little salt and pepper). Brush occasionally and grill until char marks appear and the item is heated thoroughly, flipping periodically. If using a gas grill, avoid placing items over a direct flame.

Try grilling a portabella mushroom, or a marinated tempeh or tofu cutlet with all the fixing’s. There are also several good products on the market like Garden burgers or Boca burgers that simulate the taste and texture of animal products. Use traditional condiments or try with a delicious pesto (page 57 of the 7 Minute Chef e-book) or roasted garlic aioli (page 7 of the 7 Minute Chef e-book). With all the fixings, you can’t tell the difference. Actually, you can ­ because this is a whole lot better for you!

Please check out 7 Minute Chef to learn more about the healing qualities of foods as well as the simple tools you need to prepare your own delicious and healthful meals.

BBQ Tempeh Kebobs
30 min prep / 15 min cooking / 6-8 kebobs

6-8 kebob skewers
8 ounce Tempeh, _” cubes
1 medium Bell pepper, 1" chop
1/2 medium Red onion, quartered
6-8 medium Cherry tomatoes
1 large Portabello mushroom, 1" cubes

BBQ Sauce

1/4 C Barley malt syrup
1/4 C Natural Catsup
2 Tbl Safflower oil
2 tsp Apple cider vinegar, raw
2 tsp Vegetarian Worcestershire sauce 1 tsp Stone ground mustard
1/2 tsp Chili powder
1/2 tsp Paprika
1/4 tsp Liquid smoke (optional)
Pinch Cayenne pepper, or to taste

Loving Preparation

1. Combine BBQ sauce ingredients in a medium size bowl and whisk well. Place tempeh and vegetables in the bowl, mix well and allow to marinate for 20 minutes, stirring occasionally.

2. Decoratively arrange tempeh and vegetables on skewers, finishing each with a cherry tomato. Grill until char marks appear and tempeh and vegetables are cooked through, approximately 15 minutes. Baste with BBQ sauce as grilling and top with remaining BBQ sauce before serving.

MAPLE BALSAMIC MARINADE
5 minutes / approx 3/4 cup

1/2 cup filtered water
3 Tbl soy sauce - shoyu or tamari
2 Tbl olive oil or coconut oil
1 Tbl maple syrup or agave nectar
2 tsp balsamic vinegar or red wine vinegar
1 tsp garlic or ginger, minced
pinch cayenne pepper

loving preparation

1. Place all ingredients in a medium size bowl and whisk well