4 things that make a healthy barbecue

During the summer, our efforts to maintain fitness can be compromised when the grill is fired up and the flames of barbecue heaven have tempted our tastebuds – and that’s when you need our help, with these 4 things that make a healthy barbecue.

Sometimes we just can’t help it when our social calendar overflows and the invites for numerous al fresco gatherings with friends and family start rolling in. However, like most things pleasure can come at a price; grilling meats on a high heat can be a substantial cause for carcinogens, or it can simply cause that inevitable, unavoidable barbecue bloat. But fret not because we have come up with a solution, with advice from registered nutritionist Shani Shaker to provide you with tips on how to have a healthy BBQ this summer.

Make smart swaps

‘Four ounces of grilled chicken breast with skin contains 223 calories, 8.8 grams of fat, and 2.5 grams of saturated fat, while four ounces of roasted chicken breast without skin contains 187 calories, 4 grams of fat, and 1.2 grams of saturated fat – so take the skin off!’ advises Shani. Also instead of red meat, try marinating salmon steaks in lemon and dill, prawns with chilli and garlic or tilapia with lime and basil.

Let’s face it, we all love burger/hotdog combos, but our beloved cheeseburgers contain 500 calories (and 26 grams of fat). ‘Skipping the cheese saves around 100 calories, why not substitute the meat with a Portobello mushroom which contains selenium and copper, both nutrients that are difficult to get into the diet? To marinate, mix olive oil, onion, garlic and vinegar in a bowl, pour onto the mushrooms, then cook for 10 minutes on the grill.’ For a delicious potato salad with less fat, substitute mayo for natural yoghurt.

Hail vegetables!

The best flavours come from bold ingredients, so turn bland to brilliant by marinating classic BBQ vegetables such as corn on the cob, onions, mushrooms, courgette, aubergine and asparagus. Shani advises that ‘Worcestershire sauce, chilli oil or soy sauce marinades will caramelise vegetables and bring out the best flavours. Also, each sauce contains only 30 calories!’

Don’t forget the fruit

Fruits are full of nutrients – and they are refreshing and low in calories. But have you ever thought of barbequing them? Well Shani insists they are delicious!

‘Eat raw or add a sprinkle of brown sugar, cinnamon or balsamic vinegar and try barbecuing; the smoky flavour intensifies their sweetness,’ says Shani. We suggest trying this with watermelon, strawberries, peaches and pineapple.

Make a DIY salad bar

Barbecues are all about sharing, so why not create your own salad bar and bring some variety to the table by putting out bowls of shredded carrot, lettuce, onions, diced pepper, tomatoes, olives, pasta swirls, tuna, tofu, peas, beans and rice and let people mix their own.

TOP BBQ TIPS

• Do not leave raw meat out of the refrigerator prior to cooking for longer than an hour.
• If you are marinating over a long period of time, keep it in the fridge during the process.
• Remember to scrape your grill immediately after cooking, and again once it is preheated to help avoid the build-up of bacteria