Dr. Kantor talks Spring inspired recipes and grill tips with South Jersey Times
The pro’s to grilling include:
- There is very little clean up, more time to exercise and be active with the family
- The flavor is rich without excessive salt, sugar or fat
- It’s refreshing and energizing to cook outdoors
- Think outside of the box and don’t limit yourself to traditional cookout items like hot dogs or burgers. The not so common but healthy and flavorful grilled items include grilled fish, kabobs, vegetables and even fruits can be thrown on the grill for a healthy and quick weeknight dinner or cookout meal.
- For extra flavor you can grill a roasted vegetable pizza
- Instead of putting a grilled burger on a processed enriched flour bun, grill a portabella mushroom as a bun instead
Tarragon, Tomato & Bean Salad with Grilled Tuna
1 pound heirloom tomatoes (about 2), cored and cut into pieces
15 oz. can beans (white, black or red), drained and rinsed
¼ cup fresh tarragon leaves
1 Tablespoon fresh lemon juice, plus wedges for serving
3 scallions, thinly sliced
1 Tablespoon extra-virgin olive oil, plus more for grates
Celtic Sea Salt, ground pepper
4 Tuna steaks (About 8 oz each)
Combine tomatoes, beans, tarragon, lemon juice, scallions and oil; season with salt and pepper. Set aside. Heat grill to medium; lightly brush grates with oil. Season tuna, on both sides, with salt and pepper. Grill, turning once, until medium-rare, 2-4 minutes. Serve tuna topped with tomato and bean salad.
Bahama Mango & Black Bean Salad with Grilled Salmon
1 lb wild caught salmon filets
15 oz can black beans
1 large ripe mango, peeled and cubed
2 plum tomatoes, chopped
½ medium cucumber, chopped
4 green onions and tops, sliced
2 Tbsp lime juice
1 Tbsp white wine vinegar
1 Tbsp water
½ tsp dried mint leaves
¼ dried tarragon leaves
For the Salad – Grill salmon over medium-hot coals, or broil 6 inches from heat source until fish is tender and flakes with a fork, 4-5 minutes on each side. Cool several minutes and cut into 1-inch pieces. Combine salmon, beans, mango, tomatoes, cucumber, and green onions in a bowl; drizzle with island lime dressing and toss. Spoon salad onto plate.
Island Lime Dressing- In a small bowl, whisk together olive oil, vinegar, water, mint and tarragon. Refrigerate until serving time.
Grilled Fruit for Dessert
1 ½ chopped pineapple
2 large mangoes, cored and cut in half
2 large peaches, cored and cut in half
1 Tbsp melted coconut oil or organic butter
2 Tbsp honey
½ cup balsamic vinegar
Mint or basil leaves, for garnish
In a large bowl, combine the pineapple, mangoes and peaches. Brush with melted butter or coconut oil. Toss and spray again to ensure the fruit is well coated. Drizzle with honey. Toss to coat evenly. Set aside
In a small saucepan, heat the balsamic vinegar over low heat. Simmer until the liquid is reduced in half, stirring occasionally. Remove from the heat.
Prepare a hot fire in a charcoal grill or heat a gas grill or broiler. Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4-6 inches from the heat source.
Place the fruit on the grill racks or broiler pan. Grill or broil over medium heat until the honey caramelizes about 3-5 minutes.
Remove the fruit from the grill and arrange onto individual serving plates. Drizzle with balsamic syrup and garnish with mint or basil. Serve immediately.
1 zucchini, sliced
1 squash, sliced
1 onion, chopped
2 Tbsp olive oil
Dash of sea salt
½ tsp black pepper
Toss chopped vegetables in oil, salt and pepper. Place into grilling pan or on foil and grill until desired tenderness.
This is a preview to an article that will be featured in South Jersey Times. Check back for the full article.
Dr. Kantor’s greatly anticipated new children’s book, The Green Box League of Nutritious Justice, is now available. Be sure to order this highly reviewed book, filled with healthy living tips for the whole family. A portion of the proceeds benefit the Children’s Miracle Network.