Nutritional therapists do not diagnose or treat disease, but work to correct imbalances with the goal of gently guiding individuals back on the path to health.  

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Essex, MA 01929
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How to do Skewers Right

Grilling meat and veggies together on a stick is a great way to change up the menu, you’ll never get bored. Here’s how to make it easy.

Type of Skewer

If you’re using bamboo skewers, you should soak them in water for at least 30 minutes prior to grilling. Or you can just buy metal skewers and reuse them.

Select Your Meat

Choose the cuts of meat with a decent amount of marbling, this will keep the meat juicy and moist.

Pick your veggies

Select quick cooking vegetables (zucchini, eggplant, summer squash). Cut sturdy produce like onions and peppers into wedges. Putting the same type of vegetable on each skewer will allow you to have even grilling.

For Flavor

Use simple, flavorful seasonings to marinate everything from chicken thighs to portobello mushrooms.

The Grill

Set your grill at medium-high heat. Brush the skewers with oil and seasonings (or maybe you do a marinade). Grill and turn often, until lightly charred and cooked to your liking. Most things will be done in 5-7 minutes.

Serve

Serve on the skewer and enjoy!

Recipe

For vinaigrette

1/2 cup white-wine vinegar

1 tablespoon balsamic vinegar (preferably white)

1 large garlic clove, minced

1/2 teaspoon salt

1/4 teaspoon black pepper

1 cup olive oil

For vegetables

1 lb small zucchini, cut crosswise into 3/4-inch-thick slices

1/4 cup olive oil

1 1/2 teaspoons salt

3/4 teaspoon black pepper

3/4 lb cherry tomatoes

1 lb baby eggplant (about 4 inches long), cut crosswise into 3/4-inch-thick slices

10 oz cremini mushrooms, trimmed

2 yellow bell peppers, cut into 1 1/2-inch pieces

1 large red onion, cut into 1 1/2-inch pieces

Special equipment:

18 (12-inch) metal or wooden skewers (soaked in warm water 30 minutes if wooden)

PREPARATION

Make vinaigrette:

Whisk together all vinaigrette ingredients in a glass measure until combined.

Skewer and grill vegetables:

Toss zucchini in a large bowl with 2 teaspoons oil, ¼ teaspoon salt, and ¾ teaspoon black pepper. Repeat with remaining vegetables, working with 1 type at a time and keeping each batch separate. Thread vegetables onto skewers (thread zucchini and eggplant horizontally through slices so cut sides will lie flat on grill; leave about ¾ inch between tomatoes, mushrooms, bell peppers, and onions), using 3 skewers per type of vegetable and not mixing vegetables on any skewer.

Prepare grill for cooking over medium-hot charcoal (moderate heat for gas).

Grill kebabs in 2 batches on lightly oiled grill rack, covered only if using gas grill, turning over once, until vegetables are tender (vegetables, except tomatoes, should be lightly browned; tomatoes should be blistered and shriveled), 6 to 10 minutes (timing will vary among vegetables).

Transfer skewers as cooked to a platter and, if desired, remove vegetables from skewers. Drizzle with some of vinaigrette and serve remaining vinaigrette on the side.


Health Tip

When faced with a temptation, such as eating unhealthy food or skipping out on studying, telling yourself and others “I don’t eat unhealthy food” instead of “I can’t eat unhealthy food” will help you adhere to your resolution better. Journal of Consumer Research

http://www.jstor.org/stable/10.1086/663212?seq=1#page_scan_tab_contents


Exercise Tip

Did you know that doing a knee push up won’t make you stronger? If you want to improve your pushup, but cannot do a push-up from the ground, find an incline such as a bench or a smith machine.  The main muscle group working when you are doing a pushup is your core.  If you core is not strong then you will not be able to do a proper pushup from the ground. When you put your knees on the ground to do a push-up your abdominal muscles are no longer working.  Here are some things you need to do in order to have good form in a pushup: