Next week is the start of Healthy Eating Week 2023, held between the 12-16th June by the British Nutrition Foundation (BNF). The event is all about supporting and encouraging healthier lifestyles, by providing information on how to afford and attain a healthier diet. Eating healthy is not only good for our body and heart but also for our mentality and how we feel. All sorts of foods can trigger different health issues, from bloating and stomach inflammation to blood pressure spikes and bad cholesterol levels, so it is important to know which foods to avoid and which to love!
Here at Cinders, we love a barbecue as much as the next person, however, we understand that BBQs are often associated with indulgent and unhealthy foods, full of salts and saturated fats. Whilst this can be the case, barbecues can also be a fantastic opportunity to explore and enjoy nutritious and healthy dishes. Whether you’re a restaurant owner, caterer, or someone who is looking to start their health kick, barbecued food can be a healthy choice for yourself and customers alike! With a little bit of planning and smart choices, you can enjoy a traditional BBQ without sacrificing flavour or your health goal. In this blog post, we are going to explore some nutritious BBQ tips and tricks that will keep your taste buds happy and your body healthy.
1. Opt for lean meats
One of the easiest ways to make your BBQ healthier is by opting for lean meats. Instead of choosing fatty beef burgers and sausages, try chicken breast, turkey burgers, or fish fillets. These options are still packed full of protein but are typically lower in fat content, making them a great choice for a more nutritional dish.
2. Add some colour with a selection of vegetables
Vegetables are an essential part of a healthy diet, and they can be just as delicious when cooked on the grill. We recommend grilling bell peppers, courgettes, mushrooms, and corn on the cob for a flavoursome main or side dish. Vegetables can also be added to skewers with different cuts of meat, for a dish that will win over a crowd full of people.
3. Home-made marinades and herb rubs
Although shop-bought marinades are convenient and easy to use, they tend to be high in salts and sugars which is why we suggest making your own! Not only will a homemade marinade or rub be healthier, but you can also cater it exactly to your taste, whether you like a more sweet, citrusy, or peppery flavour. You can also experiment with different herbs and spices to create your own unique flavour combinations. Even the simplest of marinades and rubs can do wonders to enhance the flavour of meat, helping to tenderise the cuts for a juicy and delectable outcome.
4. Go easy on the sauces
Similarly, BBQ sauces can be high in sugar, so it’s best to use them sparingly. Instead of smothering your meats in sauce, try using a dry rub or homemade marinade for added flavour.
5. Choose whole-grain bread
When it comes to burgers and hot dogs, the choice of bread can make a huge difference in their overall nutritional value. We suggest opting for whole-grain bread to add some fibre, nutrients, and texture to your dish. You can also try using lettuce leaves or portobello mushroom caps as a low-carb alternative to bread.
6. Healthier side options
As much as we all love a side of fries, coleslaw, or pasta salad, they tend to include a lot of saturated fats, especially when shop-bought. Instead, we recommend creating your sides from scratch or trying a leafy salad for a light, summery side dish.
7. Plain grilled – less is more!
When it comes to grilling your meats and veg, there is no need to add spoonfuls of butter and oil, simply plain grill them! Although leaner meats have less fat content, you can still cook them plain on the grill without them sticking. Simply keep an eye on the meat and flip them over now and again to ensure all sides are cooked. Adding a homemade marinade or rub can also help to make the meat tender and easier to cook.
8. Choose fish-based dishes
If you want to try something completely new for your menu and are wanting to stray away from classic BBQ dishes, why not try fish? Not only is fish full of protein and rich in omega-3s, but they are fantastic when cooked on the BBQ – mouth-watering, soft, and flaky, your guests will keep coming back for more! You can choose from salmon, trout, sardines, and seabass, all of which cook perfectly on the grill.
9. Swap out alcoholic beverages
Especially in the summertime, it can be very easy to have a few too many drinks, whether you’re a cocktail, wine, or beer lover. If you prefer to drink alcohol, why not alternate between alcoholic and non-alcoholic drinks or try teetotal for Healthy Eating Week? Numerous brands supply alcohol-free drinks, including spirits and beer! Particularly for pubs and bars, now is the perfect time to experiment with mocktails to accompany your feast with a refreshing list of drinks.
10. Grilled fruits
Finally, we have desserts! Fruit is a great way to add some sweetness to your menu without adding unnatural sugar. Try grilling some pineapple, peaches, or plums for a delicious and healthy dessert. You can also add fruit to your savoury dishes too, for example, you could grill some apple slices to serve alongside pork.
Healthy eating doesn’t have to be boring, and BBQs don’t have to be unhealthy! With a few simple swaps and following our tricks, you can enjoy a nutritious BBQ meal that’s sure to impress your guests. So, start up the grill and get creative with your recipes! If you’re planning to take part in Healthy Eating Week, use the hashtag #HEW23 on social media to show off your dishes.
Reliable Barbecue Equipment
Here at Cinders, all of our barbecues are manufactured here in the UK, so you can rely on us for barbecue equipment that is well-made and of the highest quality. Please feel free to browse our website for information on where to purchase our fantastic range of grills or if you only need a grill for your Healthy Eating Week event, we offer a local search for barbecue rental service.