Barbeque season has arrived and not a marinated moment too soon. But how can you embrace the classic chargrilled offerings without damaging your health?
Use quality meat. Meat can be a great source of high-quality protein when cooked correctly. Choose a high meat content for sausages, and consider making your own burgers. Processed meats are best avoided. Oily fish such as mackerel will give you an Omega-3 boost. Vegetarian? Enjoy huge mushrooms or beanburgers! Perfect post-exercise fodder (in a wholegrain roll, of course).
Grill, don’t burn. Some research links chargrilling meat to cancer. It doesn’t even matter if you choose ‘healthier’ white meat, or fish. Dangerous compounds called HCAs are released when any meat is heated at high temperatures. Adding additional fats such as olive oil further increases this risk. To reduce the risk of burning precook small pieces of meat in the oven, or marinade first.
Marinade. Marinating acts as a barrier between meat and heat. Some reports claim up to 90% protection is possible. Marinating also pre-softens the meat which reduces cooking time. Beer has been cited as an excellent marinade, great for barbeques. Put some ginger, rosemary and garlic in your marinade and you’re also boosting antioxidants.
Veg out. Colourful side salads are an opportunity to add more antioxidant protection. Quercetin in red onions and lycopene in tomatoes are just the start. Think coleslaws with red cabbage, watercress and spinach salad, corn on the cob and sweet potato wedges. Ohio researchers also found that adding fatty avocado to salads boosts nutrient absorption by up to 15 times. Antioxidant heaven!
Have fun. Finally, sunny barbeques can be the ideal way to wind down. Relaxation and laughter will lower stress hormones, boost immunity and improve general wellbeing. Add in sunshine, a few physical games in the garden and you’ll be a glowing like a barbeque!
If you give a skewer about your health, eat your barbeques the healthy way. Combined with gym workouts, your body will be sizzling hot for summer.
all we need now is the weather, then I am very tempted to spark up. Food is always so much tastier outside.
Now I'm hungry! I love making really delicious salads to go with my bbqs - I do a lovely papaya and lime one. It's worth trying new stuff that is really healthy and super-yummy!
Great tips, and I really agree with the having fun bit at the end. We forget that relaxing and having a good laugh with friends is really healthy too.
there's nothing like a barbecue for making you appreciate your food - because it always takes so long! A good lesson in patience and savouring a meal.
now this is definite man-stuff. (I like the picture!). I am always worried about undercooking food but it appears that over-cooking is just as bad. Time for a meat thermometer!
There's nothing worse than burnt on the outside raw on the inside sausages. We do a lot of veg kebabs now and grilled fish - tastes better and less chance of poisoning yourself!