With the weather reaching scorching levels this week, and BBQ season well and full upon us, I have shared a few top BBQ tips for those wanting to have a delicious yet healthy BBQ season.
This month, I shared my top tips for how to health-up your BBQ, whether you are the hostess with the most-ess, or lucky guest being treated with Health and Wellbeing Magazine – August issue.
For a full read of my top tips, go and grab this edition, but for those of you who can’t get your hands on an issue, I have rounded up a few of my favourite BBQ tips below:
AS THE HOST
COOK FOR LONGER ON A LOWER HEAT TO AVOID TOXINS
Cooking meat and fish at high temperatures can create heterocyclic amines and the resulting smoke from burning animal fat can result in smoke-filled with polycyclic aromatic hydrocarbons. These chemical groups can lead to short- and long-term health concerns and are said to be carcinogens.
To avoid this, cook your meat and fish on a lower heat for longer or line the grill with foil (pierced with holes).
MAKE YOUR OWN MARINADE
Marinades can often be loaded with added sugars, salts, colours and preservatives which can be detrimental to our health. Additionally, marinating food for a while before cooking limits the formation of potential carcinogens while grilling. Make your own marinade to avoid these health concerns and opt for ideas that include herbs such as lemon, garlic, coriander, olive oil and sea salt rub.
SERVE WHOLEGRAINS AS SIDES
There is a temptation to serve buns, breads and potato goods at a BBQ, but wholegrain side dishes can be a great healthy option to opt for. Swap out buns and baps for mixed bowls of brown and wild rice, dressed quinoa dishes or if you need something to wrap your BBQ delicacy in, reach for wholemeal wraps and pitas. And looking for a potato salad alternative? Whip up a sweet potato salad or roasted butternut squash wedges.
AS THE GUEST
FILL HALF YOUR PLATE WITH VEGGIES
Focus on your meat as a “condi-meat” at BBQ’s and that can help you build a plate that is now only delicious but also nutritious. Fill half your plate with greens and vegetables and use the other half of your plate to add protein sources and hopefully wholegrain options such as brown rice. If you think your host might not be so health-friendly, bring a beautiful and colourful salad dish as your contribution to the BBQ and fill some of your plate with your own cooking.
HYDRATE WITH WATER
When the temperature rises and the BBQ’s come out, we can more often than not find ourselves drinking one too many Aperol spritz or Pimms. Make sure to hydrate between every alcoholic beverage with some plain water. Additionally, BBQ foods tend to be high in salt, so make sure you quench your thirst with a glass of water before chugging down a cocktail or beer.