Sweet and savory summer grilling
Sweet and savory flavors are a classic grilling combination, bringing out the best in seasonal ingredients while creating satisfying, nutrient-rich meals.
“Grilling enhances natural sweetness through caramelization while adding depth and complexity to savory ingredients, resulting in dishes that are both delicious and nourishing,” says Jessica VanRoo, executive chef for the Susan Samueli Integrative Health Institute, part of UCI Health.
From naturally sweet fruits and maple-glazed vegetables to smoky spices and protein-packed entrées, this month’s recipes highlight how balanced flavor can elevate healthy eating.
“These dishes are easy to prepare and deliver an energizing mix of antioxidants, fiber, healthy fats and plant-forward ingredients,” says VanRoo. “Best of all, you’re out in nature, enjoying a meal with family and friends.”
Miso-maple eggplant steaks with scallion gremolata
Eggplant is both low in calories and a rich source of soluble fiber which helps regulate blood sugar and cholesterol.
“The deep purple skin contains a specialized anthocyanin called nasunin, which helps protect cells from oxidative stress, chelates iron and supports heart health,” notes VanRoo. “Grilling with the skin on helps retain that compound in the dish.”
The glaze features miso, a fermented soybean paste that supplies isoflavones, that along with other minerals, may prevent bone density loss. Its rich umami flavor balances the maple syrup which adds sweetness and trace amounts of manganese and zinc.
Fresh ginger contributes natural anti-inflammatory and antioxidant compounds including gingerol which has been studied for its anti-inflammatory and anti-nausea effects.
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The parsley, scallions and garlic in the gremolata topping provide a concentrated source of vitamins, minerals, and phytonutrients. Garlic and scallions are alliums that deliver allicin — a sulfur compound that has been studied for its potential cardiovascular and immune-supporting benefits.
“Let the cut garlic rest for 10 minutes to release the maximum amount of allicin,” VanRoo advises.
Alliums also contain quercetin, which may help relieve allergy symptoms, reduce inflammation and lower blood pressure. Parsley provides significant amounts of vitamin K and vitamin C, while lemon zest and juice contribute antioxidants and additional vitamin C.
Combining these ingredients creates a flavorful, plant-forward dish that delivers fiber, beneficial plant compounds and healthy fats in every serving.
“The leftovers are so versatile! You can layer them into a grain bowl with edamame, shredded carrot and a spoonful of gremolata,” suggests VanRoo. “Or tuck the slices into a wrap with hummus and greens for a no-heat lunch.”
Cocoa-chili rubbed salmon with roasted peach salsa
This recipe pairs heart-healthy, high-quality protein with a unique blend of spices and fruity salsa to wow your taste buds.
“Salmon is one of the richest dietary sources of long-chain omega-3 fatty acids (EPA and DHA), which are associated with lower triglycerides, reduced arterial inflammation and improved endothelial function,” says VanRoo.
It also delivers a healthy dose of selenium, vitamin B12 and vitamin D, which are highly beneficial for both brain and eye health. Each plays a unique role in protecting nerves, reducing inflammation and maintaining cognitive function as you age
The cocoa-chili rub is the star of this show, combining unsweetened cocoa powder, chili peppers, cumin, paprika, and cinnamon, all of which contain antioxidants that help combat oxidative stress in the body.
Cocoa is particularly rich in flavanols, compounds associated with cardiovascular health and healthy blood flow. Chili peppers and paprika provide capsaicin and carotenoids, while cumin and garlic powder contribute additional antioxidant and anti-inflammatory properties.
“Together, these seasonings add bold flavor without relying heavily on sodium,” VanRoo notes.
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The roasted peach salsa adds another layer of vibrant flavor and nutrition.
Peaches and tomatoes are rich in fiber and potassium, which help regulate blood pressure and may lower cholesterol levels. They also are high in vitamin C and beta-carotene to help fight free radicals, promote collagen production and protect skin against ultra violet sun rays. Beta-carotene also converts to vitamin A which is essential for protecting vision and preventing night-blindness.
The red onion and cilantro in this salsa contribute additional plant compounds with antioxidant activity while lime zest and juice provide vitamin C for immune system support.
“After the barbecue, there are many ways to use the leftovers,” says VanRoo. “Tuck the salmon and salsa into corn tortillas with a squeeze of lime for quick tacos or serve it over a bed of arugula with avocado for a refreshing salad option.”