Cooking over an open flame brings the best taste in almost any food. When grilling vegetables and fruits, their natural sugar caramelizes and they taste even sweeter. Many favorite fruits are quick and easy to grill and make a deliciously different ingredient, side dish, snack or treat. Because they are nutritious, filled with Fiber and low to medium glycemic index, grilled fruits are SmartCarbs that you can enjoy without hindering your progress towards your weight loss goal. (Please consult your Food guide to the correct portion sizes.)
Ready to try grilled fruit? Here are a few tips for success with all fruits and tips for enjoying 10 delicious flavors of the season:
Basket, pan or skewers
The grids that came with your grill are shaped to cook meat, but less substantial ingredients like pieces of fruit tend to fail when heated. When grilling fruit, place it in a wire basket or on a tray with small holes so the flames touch the food but don’t fall through. Another fun option: soak wooden skewers (like those used for kebabs) in water for 30 minutes, pierce through the fruit, then place on the grill.
Fruits cook quickly when grilled. Small pieces can begin to dissolve within minutes. Cut it into large chunks, even if you need to cut it to bite-sized size before serving.
Spraying cut fruit with calorie-free cooking spray or tossing cut fruit with a little olive or coconut oil or butter before grilling will help accentuate the flavor and prevent the pieces from sticking to the basket, pan, or rack. Avoid soaking the foods in fats as this can lead to a grease fire. Simply brush lightly.
Low, indirect heat
Cooking over a high flame can burn fruit in minutes. It is better to grill fruit on the outer edges of the wire rack or over coals that have turned gray.
Let cool down
Fruits contain a lot of water, which gets extremely hot when grilled. Let it cool after removing it from the stove before you eat so it doesn’t spill scorching water and burn your mouth if you bite into it.
Now that you know the HOW of grilling fruit, here’s the WHAT! Check out our 10 favorite fruits that taste great grilled:
Halve and remove the stones. For more flavor, brush with honey and sprinkle with cinnamon. Place the peach halves on the grill with the cut side down and cook for eight to ten minutes, until the fruits are very hot.
Halve like peaches and remove the stones before cooking. Let rest on the grill for four to six minutes, until the meat is tender but not crumbled.
peel, quarter and remove core and seeds. Drizzle with lemon juice to prevent the cut pieces from turning brown. Grill for 20 minutes, turning every five minutes.
Cut into wedges, cut off the stem, core and visible seeds. Brush with coconut oil and sprinkle with a little sea salt. Cook for 15 minutes, turning every three to five minutes.
Cut off the small end of the stem from each fig and cut in half lengthways. Brush with a light mixture of lemon juice, honey and cinnamon. Grill for two to three minutes on each side.
Go with seedless varieties if you can. Cut the melon into thick wedges or 2.5 cm wide rounds. Grill for two to three minutes on each side.
With the bark still attached, cut into 2.5 cm wide wedges and discard the kernels. Or cut into cubes (without rind) and stick on skewers. Cook for four to six minutes, turning frequently.
Cut the pineapple into wedges with the skin still on the edge or remove the skin and core and cut into rings. Grill for about three minutes on each side.
Peel the banana and cut in half lengthways. Grill for two minutes on each side.
Cut the fruit in half, remove any visible stones with a fork or your fingertip and lightly coat the cut sides with oil. Place the cut side down on the grill and cook for about three minutes until the fruits are slightly charred. Press on grilled chicken, fish or vegetables.