Fire up the barbie advice on how to make your barbecue healthier
Nutritional therapist Terry Fairclough advises us how to make barbecues healthier
✢Oil
“Choose an oil with a high smokepoint like grapeseed or coconut oil,” says Terry. “When oils reach their smoke-point they release toxic fumes and also produce harmful free radicals, something best avoided. The best oils are unrefined, full of polyunsaturated fats and antioxidants.”
Top Tip For low-heat cooking and dressings, use unrefined oils like extra virgin olive oil or nut oils.
✢Burgers
It’s easy to make your own. “Put 500g beef mince, 2 egg whites, fresh parsley, 2tsp English mustard and some seasoning into a blender. Blitz and shape into patties,” says Terry. Top Tip Cook thick burgers on a slightly lower heat to cook evenly.
✢Halloumi
A tasty veggie pick. Terry recommends placing a frying pan on the barbecue and melting some coconut oil in it. Then, pan-fry the halloumi for 2 minutes each side. “Drizzle over a simple homemade dressing of extra virgin olive oil, fresh parsley, lemon juice, paprika and diced tomatoes.”
✢Bread
“Go for unrefined wholegrain bread. As although a refined grain has a longer shelf life, it could be missing out on crucial antioxidants, vitamins, fibre, protein and fats,” says Terry.
We recommend Kingsmill Wholemeal Rolls, £1 for 6, Tesco.
✢Vegetables & salad
Here, it’s the dressings that can impact our waistlines. “A lot of ready-made dressings are full of artificial ingredients, preservatives, fat and sugar,” says Terry.
For a DIY alternative, try mixing extra virgin olive oil, mustard, lemon juice and salt. Plus, remember to add some veggies to the barbie – aubergines, courgettes, mushrooms, tomatoes and peppers are all delicious barbecued for a few minutes.
✢Sauces & marinades
Avoid unnecessary mayonnaise and oil. “To make guacamole you simply need avocados, lemon, coriander, salt and black pepper,” says Terry. Or go for a homemade BBQ marinade. “Sauté 2 shallots, 2 crushed garlic cloves and a little thyme, gently so the garlic doesn’t burn. Add 500g fresh tomatoes, 4tbsp tomato purée, 2tbsp honey, 1tsp cayenne pepper, 1tbsp Worcestershire sauce and 3tbsp balsamic vinegar. Bring the mix to the boil, then simmer for 12 minutes. Season, purée and leave to cool,” says Terry.