How to have a healthy BBQ this Summer

Screen Shot 2014-10-27 at 12.01.05

Summer appears to have arrived early and we’re not sure how long it will stay this warm and sunny! This is the perfect time to enjoy a lovely British BBQ outside in the garden with friends and family.

If you find yourself booked up with a weekend of BBQ invites however, you should be careful not to go over the top with your processed meat intake. Too much processed red meat like sausages and burgers can be harmful for your heart and can have other negative effects on your health. That doesn’t mean you have to cancel your plans or miss out on the delights of barbecued food. Instead, why don’t you try some fish or vegetarian BBQ options instead?

Fish cooked on an open grill is extremely healthy and also tastes delicious! Prawns in particular make a great BBQ skewer. Salmon also tastes exquisite when cooked over a BBQ with some fresh lemon juice squeezed over the top. If you’re really trying to eat clean, grilled vegetables are also a tasty option. Aubergines, courgettes and asparagus are great veggie options for BBQ cooking and there are lots of different ways to serve them, with a variety of options for condiments and dressings. Grilled aubergines served with a drizzle of olive oil and mint leaves is one of my favourite dishes.

If you’re looking for inspiration here are some great veggie BBQ recipes for you to try:

BBQ salmon

Method

Put a crushed clove of garlic in a bowl with a tsp of ginger paste, juice of half a lemon, a tbsp of olive oil, half a tsp each of chilli flakes and cumin seeds and seasoning. Blitz with a hand blender until smooth, then use to coat 2 salmon steaks on both sides. Leave to marinate in the fridge for a couple of hours or overnight. Wrap loosely in foil and place on the BBQ to cook for 10 minutes. Serve with a tomato salad

Spicy bean burgers (make 4 burgers)

Ingredients
2 tbsp olive oil
4 spring onions, thinly sliced
2 garlic cloves, finely chopped
1 red chilli, deseeded and finely chopped
2 tsp Cajun spice
400g tin mixed beans, drained and rinsed
1 egg, beaten
200g celeriac, peeled and diced
50g chopped nuts

Method

Place the celeriac into a pan of boiling water and cook for about 10 minutes until tender, then drain and set aside.
Heat 1 tbsp olive oil in a pan, add the spring onion, garlic, chilli and Cajun spice and cook for 2-3 minutes until softened. Transfer into a bowl, add the beans and celeriac, season and roughly mash.
Leave the mixture to cool slightly, then add the egg and nuts. Mix well to combine. Wet your hands and shape into 4 patties, chill in the fridge for 30 minutes.
Place the patties on the BBQ and cook for 3-4 minutes on each side until golden brown.
Serve with guacamole, rocket leaves, chopped tomatoes and sour cream.

Halloumi kebabs

Serves 1

Ingredients

90g halloumi
6 artichoke hearts from a jar
1 red pepper
2 tbsp olive oil
1 tsp ras el hanout
3 wooden skewers, soaked in water

Method

Dice the halloumi into 9 cubes, halve the artichoke hearts and chop the pepper into 12 pieces.
Place the oil in a bowl, mix in the spice and then add the halloumi, artichokes ad pepper and toss well to coat.
Thread a piece of pepper on a skewer, followed by a cube of halloumi, another piece of pepper and an artichoke heart, repeat and them finish with a cube of halloumi. Do the same for the other skewers.
Place on a hot BBQ for 5-6 minutes, turning frequently.

Chinese tofu kebabs

Serves 1

Ingredients

120g tofu
2 spring onions
1 red pepper
1 tbsp olive oil
Juice of half a lime
1 tsp Chinese 5 spice
1 tsp soy sauce
1 tsp fish sauce
3 wooden skewers, soaked in water

Method

Dice the tofu into 12 cubes, cut each spring onion into 6 pieces and the pepper into 12.
Place the oil in a bowl, mix in the lime juice, spice, soy and fish sauces and then add the tofu, spring onions and pepper and toss well to coat.
Thread a piece of pepper on a skewer, followed by a cube of tofu and spring onion and repeat 3 times. Do the same for the other skewers.
Place on a hot BBQ for 8-10 minutes, turning frequently.

Lemon prawn kebabs

Serves 1

Ingredients

12 king prawns
3 asparagus spears
12 cherry tomatoes
2 tbsp olive oil
Juice from a lemon
3 wooden skewers, soaked in water

Method

Cut each asparagus spear into 4 pieces.
Place the oil in a bowl, mix in the lemon juice ans season well with salt and plenty of black pepper and then add the prawns, tomatoes and asparagus and toss well to coat.
Thread a tomato on a skewer, followed by a prawn and a piece of asparagus and repeat 3 times. Do the same for the other skewers.
Place on a hot BBQ for 8-10 minutes, turning frequently.

Sugar free sweet chilli sauce

Ingredients
1-2 red chilli, deseeded and chopped
2 red peppers seeded and chopped
1 knob fresh grated ginger
4 dates, pitted
2 tbsp apple juice
Juice from a lime
1 tbsp cider vinegar

Method
Place the apple juice in a small sauce pan with the apple juice and gently heat to soften the dates and make a puree. Place all the ingredients in a food processor and whizz together. Add a splash of water if the sauce is too thick.

This entry was posted in General. Bookmark the permalink.