One of my favorite summer treats is grilled vegetables; there’s nothing better than the caramelized, sweet flavors of vegetables melding together over a flame.  Along with all of this tasty goodness, you provide the body a zing of disease-fighting nutrients along with plenty of vitamins for nourishment.

These simple steps will help you prepare your veggies for the grill, and boost any summer BBQ with beautiful color and flavor.

Basic guide for grilling vegetables:

• Wash the vegetable with water. You can use a brush on potatoes, and for mushrooms just use a damp cloth and wipe the mushroom down (no need to put under running water).
• Peel vegetable if necessary.
• Cut the vegetables into even sized pieces. The more consistent you keep the size of each piece, the more evenly your vegetables will cook.
• Put vegetables into a large bowl and lightly coat with olive oil. You may also toss with sea salt, pepper, chopped garlic, herbs and seasoning.
• Preheat the grill to a medium heat while the vegetables rest for 10 minutes.
• Put all vegetables into a grill pan, or on skewers and place on the grill.
• If the vegetables are large enough, you can place them directly on the grill.
• Turn vegetables for even cooking, depending on the vegetable it can be anywhere from 2 minutes to 5 minutes per side. Vegetables in the grill pan may take longer due to the volume and need for tossing.
• Remove from grill, serve and enjoy.

Have fun being creative!  Try new vegetables, add more color, savor the flavor and enjoy every yummy bite.

Brussels sprouts are part of the cruciferous vegetable family.  They provide incredible detoxification benefits for our cells and DNA which allows us to stay healthy and prevent disease.  In order to get these protective health benefits, you should eat a minimum of 2-3 servings of cruciferous vegetables per week, making each serving at least 1 ½ cups in size.

It’s important to chop the Brussels sprouts in half or in quarters so they cook in less time.  If you overcook the Brussels sprouts you will negate some of the nutritional value you want from the vegetable.  Once they are chopped, let the Brussels sprouts sit for at least five minutes to bring out the health-promoting qualities.  You can then steam them for 5 minutes, roast them as suggested in the recipe below, sauté them in coconut oil or butter, or shave the Brussels sprouts and add them to your salad for a crunchy treat.

Brussels sprouts provide protection against cancer by working with three key areas of the body: the detoxification system, the antioxidant system and the inflammatory/anti-inflammatory system.  When there is a chronic problem with any or all of these systems, the body will be at increased risk for cancer.  All cruciferous vegetables are known to help protect against various cancers, and there are many studies documenting the health effects of consuming Brussels sprouts.  While there are over 80 nutrients found in Brussels sprouts, it is the Glucosinolates and isothiocyanates that provide the cancer protective detoxification in the body.  Brussels sprouts also boast good amounts of vitamins C and A for a detoxifying effect on our cells.

To follow up the cancer-protective benefits, you’ll also receive cardiovascular health benefits and your digestive tract will thank you for the 4 grams of fiber it receives from each one cup serving you enjoy.

So bring on the Brussels sprouts!  Get the kids involved, have them help you wash and, if old enough, chop the Brussels sprouts.  The more they can be involved, the more apt they’ll be to give it a try.  In time, the whole family will enjoy them; just take it one bite at a time.

Shop on a budget and still eat healthy nourishing foods by following these tips:

1. Stock your pantry and refrigerator with cost-effective staples.
2. Avoid shopping in the aisles of the grocery store and fill up on the produce section of the store.
3. When possible, purchase non-perishable items in bulk for cost savings. Warehouses such as Costco and Sam’s Club allow you to do so as well as online stores such as amazon.com.
4. Decide what your priorities are; use the “want’s –versus- needs” exercise to help you out. If you’re struggling to prioritize where you spend your money, you can begin by asking yourself if the item is a “want” or “need” in your life.  If it’s a “need”, then it is must be a priority.  This means that you may have to give up purchasing the $100 pair of shoes to achieve your goals and include all of your needs into your lifestyle.
5. For every meal, fill your plate with 80% plant-based foods: vegetables, fruit, whole grains, beans, leafy greens, nuts and seeds. The other 20% of the meal may include animal products such as meat, dairy and eggs.  This will help you gain a lot of nourishment while staying on budget.
6. Instead of purchasing boxed snacks, cookies and chips take the opportunity to schedule one or two afternoons a month where you can bake your own goods and freeze for future consumption.
7. Plan ahead. A budget-conscious shopper has a plan in place.  While there are few coupons available for whole, fresh foods, you can still be strategic by reviewing the sale items and planning your weekly menu accordingly.
8. Check into the option of a CSA or door-to-door organics company to deliver fresh fruit and vegetables. These options can provide a cost savings in the long run.  Shopping at local Farmer’s Markets can also help you save some pennies.
9. Decide to make healthy shopping part of your lifestyle; dedicate the time and effort needed to sort out your personal budget and plan accordingly. Once you get your feet wet and complete a few shopping trips, you’ll better understand how to meet the needs of your family while achieving your money goals.
10. Remember that convenience doesn’t always come without consequence. Making the investment in your health today means less money being given to doctors, hospitals and pharmaceutical companies later on.  Whole, fresh foods will nourish your body and fight disease so you may enjoy all your days for the long haul.  That’s a “need” in my book, how about yours?

Examples of foods to stock up on:

Brown Rice:  $0.16 per serving

Oats:  $0.36 per serving

Quinoa:  $0.63 per serving

Black Beans (or any other type of bean):

Can of beans:  $0.26 per serving

Bag of dry beans:  $0.17 per serving

Popcorn (organic, non-GMO):  $0.21 per serving

Raw Nuts/Seeds:

Raw Almonds:  $0.35 per serving

Raw Walnuts or Pecans:  $0.48 per serving

Organic Whole Wheat Flour:  5 lb bag is $3.98

Almond Meal:  6 lb bag is $16.49 for GF baking

Coconut Oil:  $0.23 per tablespoon

Fruits, Leafy greens and Vegetables:

Select the items that are on sale and couple lower-priced items with some higher-priced counterparts.  For example, you could add onion, kale, garlic and bell peppers to a spaghetti sauce.  The kale, onion and garlic are inexpensive items while the organic peppers will run you about $3.50 per pound.  In total though, you’re paying very little to add nutrients to your meal and the sum of the vegetables provides you a large portion for feeding the whole family.

Challenge yourself to see how many fruits and vegetables you can fit into your shopping cart for $75.00; I think you’ll be amazed with the results!

Using staples that are versatile, plant-based, and full of fiber and nutrients will keep you satiated and on top of your game whether you’re headed off to work, school, or play.