Six Tips for Healthy Barbecue – and Recipes

A good British barbecue doesn’t have to be unhealthy. Subtle twists on the traditional meaty farce can make it a hearty and filling meal. Here are six tips (and two tasty recipes) for looking after your health without depriving yourself.

And if you’re heading to the supermarket to buy your barbecue ingredients, read my recommendations on the best foods to buy (and which ones to avoid).

Use a barbecue mat

Grill mats form a thin barrier between the flame and your food to prevent charring, a substance known to cause cancer. Lightly brush the mat with oil and place your food on top. If you want your meat to be lightly charred, you can move it around on the mat to finish cooking and prevent it from charring too much. Grill mats are especially effective for foods that cook too quickly or stick to the grill, such as fish.

Add colorful vegetables to the grill

Robust vegetables like eggplant, zucchini, peppers and onions are perfect when cooked on the barbecue. The heat intensifies the flavours and adds a nice smoky touch. Place the vegetable pieces on a baking sheet or barbecue-safe baking mat, drizzle with olive oil, lemon juice, mixed herbs, salt and pepper and cook for 20 to 30 minutes, covered, until tender.

Make your own marinades

Store-bought marinades are often high in sugar and contain ultra-processed additives. Here are two easy ones to make at home:

• 1 tablespoon honey, 2 tablespoons whole grain mustard, 1 tablespoon extra virgin olive oil, juice of 1 lemon, salt and pepper to taste

• 1 tbsp honey, 2 tbsp soy sauce, 1 tbsp sesame oil, 1 clove garlic, finely grated, 1 tsp fresh ginger, finely grated, ½ tsp chili powder

Include fish, especially oily fish

Oily fish are great for barbecuing because they don’t dry out like white fish and are sturdy enough to hold together. Salmon, mackerel and sardines are all great fish for barbecuing and are full of healthy omega-3 fatty acids. The other bonus is that if you’re cooking outdoors, your house won’t smell like fish.

Replace the buns

Most hamburger buns are made with refined white flour, which is low in fibre and contains additives. Opt for a wholemeal or seeded version instead, or just eat half the bun, leaving the lid off. Another clever alternative is to grill large portobello mushrooms on the barbecue and top with your meat.

Replace relish with pickles

Pickles or pickled cabbage are perfect substitutes for the more common onions or relish on a burger or hot dog and are better for our guts. If you want to take it a step further, opt for sauerkraut which contains beneficial bacteria for the gut.

Recipes

Ingredients

For the skewers

• 4 chicken breast fillets, each cut into 8 pieces

• 2 large red onions, peeled and chopped

• A drizzle of olive oil

• Salt

• Black pepper

For the peanut sauce:

• 3 tablespoons crunchy peanut butter (100% peanut, sugar-free)

• 2 teaspoons soy sauce

• 2 teaspoons brown sugar

• 1 clove garlic, peeled and finely chopped

• 1 thumb-sized piece of fresh ginger root, peeled and grated

• ½ teaspoon hot pepper powder

• 100 ml boiling water

Method

1. Prepare the chicken skewers by alternating the chicken pieces with pieces of red onion. Once the 8 skewers are filled, drizzle them with olive oil and season with salt and black pepper.

2. To make the peanut sauce, place all ingredients except the boiling water in a bowl. Add the water a little at a time, mixing slowly with a fork until well combined. The sauce should be thin enough to pour.

3. Heat a barbecue over medium heat or until a thin layer of charcoal has turned gray. Cook the skewers for 10 minutes, turning occasionally, until the chicken is lightly charred and cooked through. Serve the skewers drizzled with peanut sauce or as a dipping sauce.

Ingredients

• 2 large carrots, peeled and coarsely grated

• ½ small white cabbage, thinly sliced

• 1 large red onion, thinly sliced

• For the dressing:

• Juice and zest of one lime

• 2 tablespoons tahini (mix well beforehand)

• 3 tablespoons of water

• 1 teaspoon of liquid honey

• 1 teaspoon ground cumin

• A good pinch of salt

• A good pinch of white pepper

Serve:

Method

1. Prepare the vegetables by hand or using the shredder/slicer blades of your food processor. Place them in a large bowl.

2. To make the dressing, combine the lime juice, tahini, and water in a bowl and whisk well; the texture will change to a smoother, creamier consistency. Add the lime zest and remaining dressing ingredients and toss well.

3. Pour the dressing over the vegetables and toss to coat. It’s best to make it a little ahead of time to allow the vegetables to absorb the flavors. Sprinkle with sesame seeds just before serving.

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