Dietitian’s take on a Healthy Summer BBQ
Bring on the veggies!
Don’t be afraid to add as many varieties and colours of vegetables to the BBQ plate. Vegetables bring fibre for good gut health, regularity and are satisfying. The different colours provide an abundance of protective antioxidants, vitamins and minerals, and add volume without going over board with your energy (calorie) intake if this is a goal.
Eggplant - keep the skin on for fibre, slice in half lengthways, drizzle with olive or avocado oil and slightly salt
Tomatoes - simply slice in half and spray or drizzle with olive or avocado oil
Zucchini - slice lengthways and spray or drizzle with olive or avocado oil
Carrots - slice and cut into chip size pieces, lightly drizzle with a tuscan spice or rub with dukkah & olive oil
Mushrooms, include all varieties such as oyster, button, portobello, drizzle with olive oil and season to taste
Corn - cook it, just the way it is or with a spray of olive oil
Diversify the BBQ plate!
Barbecuing doesn’t always have to involve meat! Use this as an opportunity to widen your BBQ palate and try new and exciting options. Some ideas that could be fun and perhaps a family favourite afterall!?
Tofu Skewers - marinate in a simple sauce or purchase the macro organic or soyco tofu brands already marinated and serve with a peanut, chili or mustard sauce
Fish skewers (think, prawns, calamari, baby octopus) - drizzle with olive oil, add chili, paprika, garlic for a little bite!
Salmon or tuna steak - keep it simple with lemon, bit of chilli and a drizzle of olive oil
Garlic prawns - marinate in olive oil, minced garlic, chopped parsley or coriander
Preparation is key!
Did you know barbecuing can be one of the healthiest cooking methods, however this also depends on a few extra tips! The idea is to enhance the flavour of your food and retain as many nutrients as possible in the cooking process.
avoid overcooking your meat, since this can produce harmful chemicals linked to an increase risk of cancer
use the hot plate rather than an open flame to avoid charring and creating carcinogenic compounds
marinate your protein in a homemade or low sugar, low fat marinade or sauce for example mingle is a great brand or some of the Nando’s quick marinades, like this lemon and herb one are tasty, healthy & convenient
cooking foods in foil parcels can also be helpful and can reduce exposure to harmful chemicals
choose the right oil - both extra virgin olive oil and avocado oil have high heat stability and come with beneficial antioxidants and Omega-3 fatty acids for anti-inflammatory properties and taste great with all barbecued foods!
