Barbecues – The Best Choices

You now know what to avoid. Pretty simple really – anything high in calories, or packing in the fat, sugar and carbs is a pretty poor option. But don’t let that stop you from enjoying summer barbecues; there are still plenty of fantastically healthy options that aren’t even just a case of damage limitation foods, but will actually be beneficial in your weight loss quest.

Meat

Meat gets a bad rap, mostly due to its fat content, but it’s not all doom and gloom.

Avoid really fatty meats like lamb, cheap sausages or prime rib, and opt instead for lean steak, good quality beef sausages and chicken or turkey. Rather than chomping away at one tough piece of meat after another, marinate your meat in a weight loss-friendly way.

Place a few pieces in a large Ziploc bag and pour in a little Worcester sauce, hot chilli sauce, soy sauce of tomato paste a few hours before cooking and leave it to wait for the flavors to infuse. When you’re good to grill, take the meat out and whack it on the barbecue and you’ll have moist, tasty meat without needing to add hundreds of calories from additive-ridden, sugar-laced sauces.

Fish

Meat might be king at a barbecue, but fish can sometimes take center stage.

Meatier fish such as swordfish, salmon and tuna steaks work best for barbecuing, and you can either place them straight on the grill, or wrap them in foil. When doing this, add some spices, lemon juice and various veggies so you get a whole package of great tasting protein and vegetables.

One huge advantage fish has is that you get the heart-healthy omega-3 fats that it contains as well as a powerful protein punch. Plus, the calorie content tends to be lower.

Vegetables

Barbecued veggies might sound mad, but they really do work!

Obviously not every type of vegetable is going to taste good on a grill, but corn on the cob, sliced zucchini, egg plant, mushrooms, asparagus and sliced onion all taste amazing. So do tomatoes, grilled for just a short while.

Rub the veggies you choose with a little olive oil or spray with a light cooking spray to stop them from burning and keep an eye on them while they cook to make sure you don’t overdo them and let them go mushy. Add some spices if you must. Onions with some garam masala can, for instance, add a nice Indian accent to your BBQ experience.

Baked potatoes and sweet potatoes are a little carbier, but are a better choice than bread. Do these in foil, the same way as the fish parcels. Sweet potatoes can be served savory or sweet as well. If you go for the sweet version, add some sweetener, cinnamon or a tiny drizzle of real maple syrup while they’re cooking.

Salad

Anything green or brightly colored should be on the top of your list here. High in vitamins, minerals, nutrients and fiber, but low in sugar and calories, salad, plus the above barbecued veggies are your BBQ secret to staying full and not gorging on those foods you know you’re better off avoiding.

Desserts

Yep, desserts can be healthy. Barbecued bananas and pineapple with real Greek yogurt is simply awesome. Throw a little desiccated coconut into the mix and you’re on to a winner.

There you have it – this summer’s winners and losers at the barbecue awards.