10 healthy barbecue ideas
There's nothing quite like the sizzle of the grill in summer. Here's how to make your barbecued feast lighter.
1. Grill up some fish
Grilled fish can be a delicious, healthy alternative to red meat on the barbecue. Rich in omega 3 fatty acids, fish has been linked to a number of health benefits, including supporting your heart health, brain function and mental health. Choose fresh fish like salmon, mackerel, trout and herring and enjoy a tasty protein hit.
2. Get creative with salads
Fresh, light and full of flavour, salads are the perfect way to balance out your barbecue meal. Serve up green leafy salads with nutritious ingredients like quinoa, almonds, strawberries, orange slices, chickpeas, brown rice, low-fat feta, and a range of fresh veggies.
Recipe inspiration: Check out our huge collection of fresh, delicious salad recipes.
3. Choose healthier cuts of meat
You can make a big difference in lowering the fat content of your barbecue by choosing leaner cuts of meat. Choose loin or round cuts of red meat and pork, look for choice or select grades of beef rather than prime, and trim off the excess fat before cooking.
If you’re cooking chicken, a good trick for lightening it up is to remove the skin first – the skin soaks up all the juices and fat while it’s cooking. Choose chicken breasts instead of the fattier dark meat (legs and thighs).
4. Make your own burgers (meat or veggie)
If you love burgers, a healthier option than many pre-made patties is to buy extra lean ground beef, chicken or turkey (or lentils, chickpeas or kidney beans for a filling vegetarian option) and make your own.
5. Skip heavy marinades and condiments
Lighten up the salt, sugar and fat content of your barbecue by swapping heavy, preservative-filled marinades with simple ingredients like olive oil and fresh herbs and spices. The same goes for tomato sauce, barbecue sauces and salad dressings – these are often laden with corn syrup and preservatives, so look for healthier varieties whenever you can. Yogurt-based sauces and marinades can also be a great option for barbecued food.
6. Fill up on vegetables
Meat isn’t the only thing you can grill on the barbecue – grilling vegetables is a great way to bring out their deep, rich flavour. Tomatoes, mushrooms and onions are tasty barbecue staples, but you can also add colour and variety with asparagus, corn on the cob, broccoli, capsicum, zucchini, eggplant, or any other veggies you can think of.
Try a simple marinade of olive oil, salt and crushed black pepper, and fill up your plate – or get some skewers and make colourful vegetable kebabs.
8. Drink lots of water
Stay hydrated while you’re out in the sun. Skip the Coke and drink plenty of water. If you want something a little more exciting, try some unsweetened iced tea, sparkling water or fresh fruit juice for a refreshing summery drink.
Recipe inspiration: Try some of these fun, fruity and simple soft drink alternatives.
9. Try grilling fruits
Throw some sliced pineapple, nectarines, plums and peaches on the barbecue for a great healthy desert. The natural sugars caramelise with the heat, bringing out a scrumptious flavour.
Recipe inspiration: These easy grilled stone fruits are a delicious treat.
10. Go for wholegrain breads
Add flavour and texture to your burger with wholegrain breads and rolls with plenty of fibre. There are plenty of nutritious and interesting options available – look for rye, linseed and buckwheat, to name a few.
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