Farmers markets are bursting with fresh produce this time of year at great prices. Why not grill it up into a healthy summer supper? Ditch the sugary bottled marinades and take charge of your health and flavors with citrus and spices. Not only do skewers allow you to practice portion control; they allow you to prep ahead and create leftovers as well.
Bonus Tip! Be sure to stick around until the end for bonus tricks on how to make your own marinades and grilled citrus.
Cilantro Lime Shrimp Skewers (serves 4)
1 pound shrimp, extra large or jumbo (16 to 25 count), peeled and deveined
Juice and zest of 1 whole lime
3 tablespoons extra virgin olive oil, plus a little more for grilling
¼ bunch fresh cilantro, chopped
¼ teaspoon kosher salt
¼ teaspoon black pepper
¼ teaspoon cayenne
1 ½ teaspoons ground cumin
2 tablespoons fresh mint, minced
1.In a medium bowl, whisk together lime juice and zest, olive oil, chopped cilantro, salt, pepper, cayenne, and cumin. Toss shrimp in marinade, cover and refrigerate for 20 minutes.
2.Remove shrimp from marinade. Place remaining marinade into a grill-safe pan and set aside.
3.Pat shrimp dry with paper towels. Thread the shrimp onto skewers, alternating the direction of the tails. Brush both sides with olive oil.
4.Prepare your grill for high heat cooking. Make sure grill is well oiled.
5.Place marinade onto indirect heat and bring to a simmer, about 1 to 3 minutes. Remove pan to the side.
6.Place shrimp skewers on hot area of grill. Cook shrimp until lightly charred, about 4 to 5 minutes. Using tongs, carefully turn shrimp over. Continue to cook another 1 to 2 minutes until second side is opaque. Remove to a shallow serving dish.
7.Pour hot marinade over top of the shrimp skewers.
8.Serve with salsa criolla and fresh mint.
For the Salsa Criolla (makes 1 cup)
½ large red onion, sliced very thin into half moons
¼ cup lime juice
¼ cup fresh cilantro, minced
1.Toss red onion, lime juice, and cilantro together in a medium bowl. Cover and let sit at room temperature for 30 minutes before serving.
2.Leftovers can be covered and refrigerated for up to 3 days.
Grilled Vegetables with Za’atar and Grilled Lime (serves 4)
1 small zucchini, ends trimmed, cut in half lengthwise and sliced into ½-inch moons
½ medium red onion, ends trimmed, peeled and halved lengthwise, each half cut into 4 chunks
12 whole cherry tomatoes
1 medium red bell pepper, quartered, stemmed and seeded, each quarter cut into 4 chunks
2 tablespoons extra virgin olive oil
1 tablespoon za’atar, plus more for garnish (buy from international grocery stores or make your own with recipe below)
1 teaspoon sumac
2 tablespoons fresh mint, minced
1 whole lime, quartered and grilled
1.Mix za’atar, sumac and olive oil in a large bowl. Place vegetables in bowl and carefully toss to coat. Cover and refrigerate a minimum of 30 minutes or up to overnight.
2.Prepare grill for medium heat cooking. Make sure grill is well oiled.
3.Place cherry tomatoes on their own skewer to cook separately.
4.Place remaining vegetables on skewers, alternating as you go.
5.Grill vegetables for 10 to 12 minutes, carefully turning after 5 or 6 minutes.
6.Grill cherry tomatoes for 8 to 10 minutes, carefully turning after 4 to 5 minutes.
7.Serve with sprinkled za’atar, mint, and a squeeze of grilled lime.
For the Za’atar: (makes ½ cup)
¼ cup white sesame seeds
1 tablespoon dried oregano
1 tablespoon dried dill
1 tablespoon dried thyme
½ teaspoon kosher salt
1 tablespoon sumac
1.On the stovetop, using a medium skillet over medium heat, toast sesame seeds without using any oil. Stir frequently to avoid burning. Once seeds are golden brown, set aside to cool.
2.Place half the sesame seeds in a spice grinder or food processor. Add oregano, dill, thyme, and salt.
3. Grind or process until a coarse meal.
4.Transfer mixture to a bowl and add sumac and remaining sesame seeds.
5.Massage any lumps out with your fingers.
6.Store in an airtight container.
Chicken Skewers with Grilled Citrus (serves 4)
1 ½ pounds boneless, skinless chicken breast, trimmed and cut into 1-inch pieces
1/3 cup extra virgin olive oil
2 tablespoons fresh parsley, minced
1 teaspoon lemon zest
1 teaspoon orange zest
2 tablespoons lemon juice
2 tablespoons orange juice
1 teaspoon honey
1 teaspoon dried oregano
¼ teaspoon kosher salt, plus more for brining
¼ teaspoon black pepper
1 medium green bell pepper, quartered, stemmed, and seeded, each quarter cut into 4 chunks
1 small red onion, ends trimmed, peeled and halved lengthwise, each half cut into 4 chunks
1 large lemon, quartered and grilled
1 small orange, quartered and grilled
1.Dissolve 2 tablespoons kosher salt into 4 cups cold water. Submerge chicken in brine, cover and refrigerate for 30 minutes.
2.Meanwhile in a medium bowl combine oil, parsley, lemon zest and juice, orange zest and juice, honey, oregano, and black pepper. Transfer ¼ cup of oil mixture into a separate small bowl and set aside.
3.Remove chicken from brine and pat dry with paper towels. Toss chicken in bowl with oil mixture.
4.Thread pieces of bell pepper (concave side up) onto skewer. Then thread chicken pieces. End with a few chunks of red onion. Set aside on a plate.
5.Prepare your grill for high heat cooking. Make sure grill is well oiled. Place skewers on hot grates and cook 15 to 20 minutes, turning occasionally until chicken and vegetables are well browned on all sides. Chicken should register 160 degrees.
6.Remove skewers from grill. Drizzle with oil mixture that was set aside. Cover with foil and let rest for 5 minutes.
7.Serve with a squeeze of grilled lemon and grilled orange.
Beef and Peanut Skewers with Grilled Lime (serves 4)
1 ½ pounds skirt steak or flat iron steak, sliced against the grain into ¼- to ½-inch thick strips
1 ½ teaspoons kosher salt
½ cup unsalted dry roasted peanuts
1 tablespoon paprika
1 tablespoon ground ginger
1 tablespoon garlic powder
1 tablespoon onion powder
½ teaspoon cayenne pepper(more or less to taste)
½ teaspoon black pepper
3 tablespoons grapeseed oil(or other high heat oil)
2 tablespoons lime juice
1 whole lime, quartered and grilled
1.In a large bowl, combine the beef with half the salt. Toss and massage until evenly coated. Cover and let sit at room temperature for 30 minutes.
2.Meanwhile, in a food processor, combine peanuts, paprika, ginger, garlic powder, onion powder, cayenne, black pepper and remaining salt. Process until the peanuts are finely ground, about 20 to 30 seconds.
3.Reserve half of the mix, then transfer the rest to a medium bowl. Add the oil and stir to form a paste. Add the beef to the paste, tossing and massaging into the meat.
4.Thread the beef tightly onto skewers, like an accordion. Fit multiple pieces of meat on each skewer; they should be tightly packed.
5.Prepare your grill for high heat cooking. Make sure grill is well oiled. Grill skewers, covered, until well charred all over, about 6 to 8 minutes, flipping halfway through. Transfer to a plate and let rest another 5 minutes.
6.Drizzle the grilled lime juice all over. Then sprinkle with reserved spice mix.
BONUS WEB CONTENT
Ditch the sugar and take charge of your own flavor
It’s grilling season. Nothing screams summer more than freshly grilled vegetables and meats. So let’s ditch those sugary bottled sauces and marinades in brighten up the flavor by using citrus and making our own marinades and rubs. Simple….Fresh….Mouth watering goodness.
Bang for Your Buck
First, take advantage of the freshness and low prices you’ll find right now in your local farmers market. It’s peak season, which means peak flavor with vegetables at their brightest and most colorful, grown locally and carried directly to market. Stocking up on the freshest locally grown produce not only means getting the best prices but your haul will last longer at home. And of course, we know that keeping our dollars local keeps our local economy healthy and reduces environmental impact from transporting. Farmers markets during peak season are where you’ll find the best value for your dollar, hands down.
Be the boss and sacrifice nothing when it comes to flavor and opt for grilled citrus and your own rubs and marinades this year. Counting carbs? Calories? Sodium? Using only certain oils? Now you’re in control.
When grilling citrus, I like to grill it first and make extra. Why? Because I end up squeezing that deliciousness all over salads and even swirling them into soups. Adding zest or a spritz of citrus juice just before serving is a great way to avoid adding extra salt.
Portion Distortion & Control of Intake
We’re all working toward better health and thinking a little differently about how we eat. We’re making that connection between what we eat and how we feel. We’re trying to reduce our sugar and sodium intake, avoid unnecessary additives, practice portion control, and use our resources wisely.
One way to practice portion control is to use skewers. I love skewers because they can be prepped ahead and waiting for you in the fridge. Recipes are simple and the flavors are endless. Make a little extra for leftovers. Freshen leftovers with a spritz of grilled citrus and cradle them in a lettuce wrap; slice them into salad for lunch; tuck them into a pita with lettuce, fresh sliced tomato and fresh herbs.
Skip the Ick
Some pre-packaged spice mixes and packets use anti-caking agents and preservatives. Tossing a few herbs and spices together helps avoid having to navigate complicated labels. Sugar and salt and their many various forms are often hidden in everyday convenience foods. It’s also hard to figure out which oils are ok and which are not when eating out. Cooking at home puts you in control of the oils you use, the amount and type of sweeteners and flavor enhancers you add. And it’s a no-brainer on how much money you can save each month by purchasing from your local farmer in peak season, cooking your own meals and eating leftovers for lunch the next day.
Take back control, bring the joy back into your kitchen and life. It’s summertime in Pennsylvania, hon! Let’s grill!
Here are some of my go-to recipes using fresh grilled citrus and simple homemade marinades. Happy Healthy Eating!
-Liza
Grilled Citrus
This recipe works for:
- oranges
- lemons
- limes
- tangerines
Preparation:
- Thoroughly wash citrus with a little dish soap. Pat dry with a paper towel.
- Prepare citrus by pressing down and rolling on a hard surface.
- You can cut your citrus in half or you can quarter them lengthwise.
- Pop out and discard any visible seeds.
- Brush cut sides with extra virgin olive oil or grapeseed oil and drizzle very lightly with kosher salt. (You can skip the salt here if you would like.)
- Prepare your grill for high heat cooking. Make sure grill is well oiled.
- Place citrus slices cut-side-down on grates and grill for 1 to 2 minutes per side. Ideally you don’t want to move them so they develop some char.
Use on grilled meats, vegetables, tofu, polenta, salads, salad dressings, sandwiches, lettuce wraps and soups.
About LIZA NAYLOR
Chef Liza grew up in an international home, learning to cook dishes from around the world at a very early age. This formed her foundation and passion for global cuisines featuring ingredients unique to different cultures, a variety of spices, seasonings, flavors and textures. She was also introduced to the theory and practice of food for wellness.
Later, she realized how important this connection was while raising a family and caring for one of her parents. During this period of her life, two of her children and her mother faced several life-changing health challenges. Relying on the concepts learned in her childhood, Chef Liza discovered how we are each very individual in our unique needs and has witnessed first-hand how critical the role of diet plays in our health. As a certified personal chef, Liza combines her joy of cooking with a desire to help others achieve their goals of eating healthy every day.
Liza owns, Locally Seasoned, providing unique weekly home meal delivery and artisanal corporate box lunch services. Locally Seasoned invites you to eat, discover and thrive! www.LocallySeasoned.net Exceptional food for exceptional people!
