BBQs can be healthy!
Resident Nurition Expert – Kim Pearson
We welcome Kim Pearson to Medzooma and M Magazine, Kim will be taking on the Resident Expert spot in Nutrition.. watch out for our interview with Kim coming soon.. in the meantime here is some tips for a healthy BBQ this summer.
Think BBQs are all about fatty sausages and burgers?
Think again! Here are some ideas for a delicious healthy BBQ:
Kebabs are a great way to cook things on the barbie and are easy to eat standing up.
Skewer prawns and squid pieces – they cook on the BBQ in minutes. You can marinate them beforehand in some finely chopped garlic and olive oil.
Monkfish and Mango
Add a gourmet edge to your BBQ. Alternate monkfish chunks with chunks of mango and squeeze over some fresh lime juice. Great served with an avocado and herb salad.
Oriental Spiced Chicken
Marinate chicken pieces in spices such as chinese five spice, ginger, garlic and a little soy sauce. Chilli is optional.
Skewer veggies such as cherry tomatoes, red onion and bell peppers. Add marinated tofu chunks for a great source of vegetarian protein.
Veggies There are so many ways to cook veggies on the BBQ, here are a few ideas.
Choose large field/portobello mushrooms, spray with olive oil and sprinkle with finely chopped garlic and herbs. These are delicious.
Asparagus grill so well on the BBQ. Spray lightly with olive oil and sprinkle with some black pepper and sea salt.
Cut into 1/2cm thick rounds, marinate beforehand in a little olive oil, balsamic vingear, lemon juice and some chopped herbs. Cook until crisp on the outside and gooey in the middle.
Wrap in some tin foil and place in the BBQ coals.
Meat, Fish and Veggie Alternatives
Make your own burgers simply from lean organic mince, chopped onion and herbs, bound together with egg yolk. Combine the ingredients and shape into patties. This way you know EXACTLY what has gone into them!
Layer some thinly sliced lemon on salmon fillets, wrap in tin foil and cook on the barbie
There are some great meat free alternatives to our BBQ favourites which are far lower in saturated fat and calories. I like Cauldron sausages. I’ve fed them to meat eaters in the past who haven’t noticed the difference!
Salads make a great accompaniment to any barbie.
Try rocket, spinach and watercress with halved cherry tomatoes. Top with toasted pine nuts and a balsamic vinegar dressing.
Make your own coleslaw with some finely sliced white cabbage, grated carrot and onion, use half low fat mayonnaise (I like Waitrose own brand which uses rapeseed oil) and half lemon juice to dress. You can use spices or fresh herbs to add flavour – try tumeric and fresh coriander!
Cut pineapple into rings and dust with cinnamon. The natural fruit sugars will combine with the cinnamon to give a delicious sweet coating.
Try skewering peach or nectarine chunks, whole strawberries and pieces of apple. Eat them alone or topped with some plain soya yoghurt and fresh chopped mint.
Top Barbie Tips:
- Rule number one for BBQing – don’t burn things! Charred meat, especially, contain harmful carcinogens, strongly linked to cancer.- Choose quality – go to your local butcher for organic, free range meats.
- Marinate meat, fish and veg in herbs and spices rather than shop bought jars of sauces which are often high in sugar and salt.
- Bread is not a BBQ essential! Fill out your BBQ with fresh salads and BBQ’d veggies and you’ll wonder why you ever used to slap a burger between a tastless, refined carb bun.
- Drink alcohol in moderation (this is more important than ever when you’re in the sunshine).
- Finally, wear pleny of sunscreen and keep well hydrated in the heat.
Kim qualified as a Nutritionist at London’s respected Institute for Optimum Nutrition in 2007 and has worked in the field of health, nutrition and food for over ten years.
She is regularly featured in the press providing articles and professional opinions to female glossy magazines, sports specific titles and national papers. She has worked with TV production companies, high profile individuals and Olympic athletes as well as corporate organisations and academic institutes to educate on the importance of nutrition in health, wellbeing and beauty.
Kim loves food and cooking and believes healthy eating should be simple, practical and tasty, as well as improving your health and looks.
Check out Kim Pearson’s Website
Follow on Twitter >> @KimmyPearson