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Meatless Grilling: Freedom from Excess Sodium

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Meatless Grilling: Freedom from Excess Sodium

It’s almost July 4. What a great time of year to enjoy your right to control the ingredients in your food. The #BreakUpWithSalt campaign encourages you to take back control of your food this Independence Day.


You can do that in so many ways, by telling the food industry you expect healthy food, sharing information about sneaky sodium and processed foods with your friends, or by grilling your own food.

Yes, that’s right. July 4 is the holiday to celebrate your independence on the grill! You can bring out the natural flavors in your food and reduce your desire to add salt by grilling, braising, roasting, searing and sautéing. Grilling can be fun, easy, and a great way to spend some time outside. And, when you grill, you have fewer dishes to clean afterward – an added bonus!

You don’t always have to focus on meat when you are grilling out. The natural flavors of veggies (and fruits!) shine through on the grill as well. And, if you are trying to reduce sodium, a great way to do it is by swapping some meat for fruits and veggies. Why? Because most fruits and vegetables are naturally low in sodium.

Today, we are going to show you three recipes that you can use as you celebrate your freedom from too much salt. You will enjoy the depth of flavor that comes from black bean burgers. Enjoy a tangy, lively marinade with grilled veggies, and satisfy your sweet tooth with a grilled dessert. Meatless grilled options will make you feel full and feel wonderful knowing that you are adding more fruits and veggies to your day.

Black bean burgers. Replace your burgers with this meat-free option that will delight even a hardcore carnivore. These burgers use cumin and black pepper to add spice and a depth of warm flavor to black beans. And, if you are in the mood, serve your burger with homemade ketchup or mustard. Grill up and dig in.

Marinade for grilled vegetables. This tangy marinade uses ginger and garlic to liven up flavors. And, low-sodium soy sauce adds “umami” without too much extra sodium. You can enjoy this marinade with the veggies recommended in the recipe (squash, mushrooms, asparagus, and eggplant), or simply choose veggies you enjoy.

Grilled avocado with strawberry and honey. This simple recipe uses creamy avocado, sweet and tart strawberries, fresh mint, and a drizzle of honey. Grilling the avocado brings out the flavor in a new way. And – grilled dessert is the perfect end to a grilled meal.

Looking for more grilling recipes? Check out our Grill it, Braise it, Broil it Cookbook for recipes, cooking tips, and new ideas.