grilled tomatoes | goodmotherdiet

I have never been a big fan of romaine lettuce, until now! This time of year, pretty much everything ends up on the grill, perhaps in an effort to keep the kitchen cool. It sounds odd to grill lettuce and I was skeptical the first time but this is now my favorite way to serve romaine. Charring fruits and vegetables, even lettuce, enhances their natural flavors and transforms them into a delicacy. Just split fresh romaine head down the middle, leaving the core intact, brush with olive oil and place face down on a hot grill. Top grilled romaine with a balsamic vinaigrette and sprinkle with gorgonzola or parmesan, or just serve on its own. This is not the prettiest of salads but you won’t believe how delicious it is. I also threw some tomatoes on the grill and topped them with gorgonzola and fresh basil.

Here are some surprising nutrition facts about Romaine lettuce that you may not know:

1 – Protein. Believe it or not, romaine lettuce is 17% protein with 7.7 grams per head. It is also contains all 9 essential amino acids, 9% RDA of some and up to 26% RDA of others.

2 – Calcium. One head of romaine has 206 milligrams (mg) of calcium (about 21% RDA). Blend it with calcium rich fruits like papaya and oranges and you’ll get more calcium than a glass of milk!

3 – Omega-3s. One head of romaine lettuce contains 44% RDA of Omega-3 essential fats. Forget the tainted fish oils, reach for some leafy greens instead!

4 – More Vitamin A Than An Carrot. One head of romaine contains 182% RDA of vitamin A (as beta-carotene) while a large carrot contains only 40%.

5 – Iron. One head of romaine contains 6mg of iron, which ads a significant source of iron to the diets of vegetarians and vegans.

6 – Romaine Lettuce is Rich in B-vitamins: Thiamine (B1) – 38% RDA, Riboflavin (B2) – 32% RDA, Niacin (B3) – 12% RDA, Pantothenic Acid (B5) – 18%, Pyridoxine (B6) – 36 %, Folate (B9) – 213%!

7 – Water. One head of romaine provides 16% of your daily water needs with about 20 ounces of water per head!

8 – Rich Source of vitamin K. As with most leafy greens, romaine is super rich vitamin K with 535% RDA in one head.

9 – Low Levels of Oxalic Acid. If you have problems with calcium oxalate kidney stones, romaine lettuce might be a good choice for leafy greens since it is very low in this anti-nutrient.

10 – Mineral-Rich. Don’t let the lighter color of romaine lettuce fool you. This not-so-dark leafy green is rich in minerals. One head contains copper (33% RDA), magnesium (22% RDA), manganese (42% RDA), phosphorus (27% RDA), potassium (33%), selenium (5% RDA) and zinc (13% RDA).

Makes me a believer!

Grilled Romaine and Tomato

Servings: 6
Time: 15 minutes
Difficulty: easy
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3 heads romaine lettuce (1 for every 2 people)
3 ripe but firm tomatoes (optional)
4 Tbsn olive oil, divided
2 Tbsn balsamic vinegar
1 Tbsn apple cider vinegar or red wine vinegar
1 tsp fresh thyme, minced
1/4-1/2 cup crumbled gorgonzola or grated parmesan
salt and pepper

Remove any old looking, leafy outer leaves of each head of romaine. Slice each head down the center lengthwise keeping the core intact. Rinse thoroughly with cold water and drain. Slice tomatoes in half, if using.

Brush both sides of romaine (and tomatoes) with 2 Tablespoons olive oil and sprinkle with salt and black pepper.

Grilled Romaine7

Preheat the grill and make the dressing while waiting for the grill to get very hot. Combine remaining olive oil, vinegar and thyme in a small bowl and set aside.

Place the romaine and tomatoes flat side down on the hot grill

Grill 2 to 3 minutes or until charred. Turn romaine a 1/3 turn and char one side of the curved side

Rotate to char the final side (tomatoes only need to be turned once and then removed to a serving platter) Remove romaine from heat and place on a serving platter.

Drizzle with dressing.

Sprinkle with parmesan or gorgonzola, if desired. Top tomato with fresh basil.

Summertime, and the livin’ is easy… (Sing along, I know you know the tune) We are getting to the part of summer where fresh vegetables are plentiful and so good! One of my favorite summer dishes is a grilled mixed vegetable platter using whatever is in season. The double bonus is that fruits and veggies at the height of their season are at their best and their cheapest! I just let everything sit in a basic marinade until I’m ready to grill, then toss them on a platter with fresh herbs (I love a combination of basil, mint and cilantro or thyme) and sprinkle with a bit of feta. It is a very easy and colorful way to serve a lot of vegetables at once. Today’s platter includes artichoke, asparagus, yellow squash, zucchini, Portobello mushroom, cherry tomatoes and lemon, all grilled to tender, sweet, slightly charred perfection. Somehow the grill brings out a lightly carmelized flavor that you can’t get with other types of cooking. The artichoke needs to be boiled or steamed for about 15 minutes before grilling but the other vegetables can be cooked right away. I grilled the tomatoes in a foil pouch so they didn’t get lost in the grates. I just tossed them with some olive oil, garlic, oregano and a dash of salt and pepper, simple but delicious! If you are lucky enough to have any leftovers, grilled vegetables are great in salads, sandwiches or on pizza (my fave)! So head to the farmer’s market and fire up the grill!

Grilled Artichoke and Mixed Veggie Platter

Servings: 4-6
Time: 30 minutes
Difficulty: easy
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2 large artichokes
2 lemons
1-2 zucchini
1-2 yellow squash
1 bunch asparagus
1 pint cherry tomatoes
1/2 cup olive oil
4-5 cloves garlic, minced
1/4 cup feta, crumbled(optional)
1/2 cup or more mixed herbs, chopped(basil, mint, thyme or cilantro)

Using a sharp knife, cut the top inch or two off the top of the artichoke and immediately rub the cut area with a cut lemon to prevent browning. You can remove the sharp points from the leaves by cutting the tops of each leaf off with either a knife or kitchen scissors but this is optional.

Cut artichoke in half, rub with lemon and scoop out the choke with a small knife or spoon. Squeeze the rest of the lemon into boiling water and boil or steam the artichokes for about 15 minutes, or until the stem is easily pierced with a knife. Remove from the pan and let cool.

Toss the artichokes with a drizzle of olive oil, chopped garlic, thyme and a squeeze of lemon. I like to use zip lock baggies for convenience but you can also use a bowl or platter.

Trim asparagus, cut remaining lemon in half, slice Portobello mushrooms, squash and zucchini lengthwise and marinate with olive oil, garlic and oregano or thyme. I like to add a dash of soy sauce to the mushrooms to bring out their meaty flavor(optional).

Lay the tomatoes in a double layer of foil and drizzle with olive oil, garlic and oregano. Make the foil into a pouch.

Spray the grill with non-stick, high heat oil before lighting. Grill the vegetables on a hot grill and turn when you get some good grill marks. Season with salt and pepper.