Looking for some healthy BBQ inspiration for your summer get-together? Accredited Practising Dietitian and plant food guru Trish Guy shares her favourite dietitian-approved BBQ ideas. She also shared what she’ll be serving up at her own BarbeCURE® in support of cancer research.
“These days, my focus is on plant-based or plant-focused eating, which is all about the benefits of filling the plate with a variety of fruits, veggies, wholegrains, nuts, seeds, and plant protein foods such as tofu, other soy products, legumes, and beans,” she says.
“The benefits are significant. Many health agencies recommend that we eat mainly healthy plant foods not only for our health, but for the health of the planet.”
Here are Trish Guy’s top tips for a healthy BBQ:
1. SWAP IT OUT FOR A HEALTHIER SUBSTITUTE
For rolls, wraps and burger buns, Trish recommends wholegrain instead of white bread because it contains the goodness of the entire grain, which includes fibre, vitamins, minerals, and antioxidants.
When it comes to sauces and condiments, choose products that have no added or reduced salt wherever possible.
Opt for healthy spreads like avocado, hummus or some olive oil drizzled on rolls or sourdough.
Olive oil also happens to be the healthiest cooking oil, so it’s ideal to use on the BBQ plate instead of vegetable oils.
2. EMBRACE THE VEGGIES
“Veggies have a rightful place on the BBQ. They make for a colourful and tasty addition to the BBQ – think grilled corn cobs, jacket potatoes, asparagus, and vege kebabs. They can even be the star of the plate, not just relegated to the side!” Trish says.
“I’ll be cooking up plenty of veggies on the BBQ, including amazing zucchinis grown by my neighbour! I’m going to grill both sides and top the zucchinis with a little fresh lemon juice, lots of black pepper and a sprinkle of fresh parmesan.
Trish recommends using herbs and spices to flavour grilled vegetables. From smoked paprika on corn, olive oil and rosemary on potatoes, balsamic glaze on tomatoes, to fresh mint and red chilli with grilled zucchini, there are so many ways to whet your appetite!
3. GO MEAT-FREE
Considering the benefits of meat-free diets, you can’t go wrong with offering nutritious plant-based substitutes like Vegie Delights’ Vegie Sausages, Thick BBQ Sausages or Smokey BBQ Burgers.
For some healthy, meat-free recipes, check out Vegie Delights’ yummy Smokey BBQ Burger with Chipotle Mayo and BBQ Corn or classic Summer Sausage Sandwich recipes.
4. REDUCE THE RED
Overconsumption of red meat and processed meats in particular are associated with the increased risk of colorectal cancer.
If you are serving meat, try alternatives types such as fish or chicken or use marinades (especially acidic ones like lemon juice and oil) for red meats and cook slowly over a low temperature.
5. TAKE IT EASY ON THE ALCOHOL
Limiting alcohol reduces the risk of developing several types of cancer.
Consider hosting an alcohol-free BBQ and offer up non-alcoholic drinks, refreshing mocktails, coconut water and even kombucha!
6. SERVE UP SOME HEALTHY PLATTERS
Healthy nibble platters are a hit at any event. Try nut and herb dips with wholegrain crackers and carrot and celery sticks. Nuts and fruits like grapes and strawberries are also a vibrant and healthier option to creamy dips and salty crisps.
Trish says that when it comes to dessert, a simple fruit platter is often enough. With a summer full of colourful in-season varieties, there are endless options to create a vibrant and cost effective fruit platter.
We are proud to partner with Vegie Delights for our summer of BarbeCURE®.
If you’d like to try out some of Trish’s healthy BBQ ideas, why not host a BarbeCURE® for your family and friends this summer? All funds raised from our BarbeCURE® campaign will go to funding a year’s worth of Dr Heather Murray’s research on acute myeloid leukaemia (AML) and kickstarting other innovative projects like hers.
