Top five tips for healthier BBQ food

A spontaneous BBQ with family and friends is one of the many perks of summer. But if you’re put off by the thought of fatty burgers or salty sausages, fear not; with a few clever food choices, a BBQ can be healthy AND delicious.

Contrary to popular belief, barbecues don't have to be full of heavily processed meat and creamy dips which can contain large amounts of salt and saturated fat. Instead, barbecues can be a good way to help reduce fat, as the grilling process means meat isn’t sitting in its own fat.

Improving the taste of meats using your own marinade can help reduce the salt content too. Or swapping to grilling some veggies on skewers or trying some meat-free alternatives are all ways to switch up your next BBQ.

Here are our 5 top tips to prepare and cook healthier BBQ food:

1) Choose leaner cuts of meat

The leaner cuts of meat can significantly reduce the salt and saturated fat intake. Lean beef steaks for example, are often around only 6% fat and are rich in protein, iron and zinc.¹

Also trim off any excess fat you can see and avoid adding any oil before cooking.

2) Remove the skin from chicken

Skinless chicken is virtually all protein and minimal fat. It also provides potassium and some B vitamins. If you have time, marinade overnight to add plenty of flavour.

Try mixing some honey with balsamic vinegar, lime juice and chilli flakes, coat the chicken and cook for 30 minutes, making sure the chicken is thoroughly cooked through.

3) Meat alternatives

Halloumi is great alternative for vegetarians as it doesn’t melt and keeps its shape and texture.

Thread chunks of halloumi, alternating with button mushrooms, chunks of peppers and onions and thick slices of courgette and aubergine, onto skewers and drizzle with a little olive oil.

Place on the barbecue first or away from the meat to avoid contamination. Cook for 20 minutes. The cheese is fairly low in fat (reduced fat versions are available too) and is a rich source of calcium. The peppers provide vitamin C and beta-carotene, while the courgettes are a good source of folate.

4) Swap meat for fish

The best fish for a BBQ is something meaty like a tuna or salmon steak. Salmon and fresh tuna are rich in omega 3 fats, which are good for heart health.

Brush the steaks with a little olive oil and place straight on to the barbecue. It's best to cook them first before the BBQ gets too hot, but make sure they're cooked all the way through. They will take approximately 15 minutes to cook.

5) Corn on the cob

This works well on the BBQ and is a good source of fibre, potassium and magnesium. Wrap them in foil and just let them cook for about 15 minutes until they are tender. Or brush with olive oil, sprinkle with a little paprika (instead of salt) and barbecue for about 10 minutes.

Recipes to try

We have lots of delicious recipes for every occasion, created by our in-house nutritionists, to help you eat well without any loss of enjoyment.

Here's a selection of barbeque recipes for you to try:

• Paprika halloumi skewers
• Edamame and bulgur wheat salad
• Aubergine beefburgers
• Pulled pork burgers
• Avocado potato salad

References

1. Meat in your diet – NHS