| Healthy BBQ Tips |
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Barbecuing is a quick and tasty way to cook when the weather is warm and can be a great way to boost your vegetable and even fruit intake – you can chargrill vegetables like peppers, red onion, whole cherry tomatoes and courgettes, and make colourful fruit skewers to grill for dessert.
A few key salads such as a green salad with plenty of dark leaves, a broccoli salad with cherry tomatoes and feta, and a potato salad with a light dressing will add plenty of colour and crunch to go with the meat.
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As a change from meat, you could try some halloumi – a cheese that keeps its shape when cooked so it is perfect for the barbecue.
When you are barbecuing, it’s important to follow a few simple rules to ensure your food stays safe and healthy. |
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 | To ensure your meat is thoroughly cooked, cook meat indoors in the oven and finish it off on the barbecue for added flavour. |
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| Poultry, pork and your homemade burgers should be cooked until they are piping hot all the way through, with no pink meat left and until the juices run clear. This is because these types of meat can contain harmful bacteria throughout, so they must be cooked thoroughly to make them safe. |
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| When you reheat food on the barbecue, always make sure it's piping hot all the way through before serving. |
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| Never put cooked food on a plate or surface that has been used for raw meat or fish. |
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| Keep salads and other cooked foods separate from uncooked meat and fish. |
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| Don't add sauce or marinade to cooked food if it has already been used to marinate raw meat or fish. |
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| Wash your hands thoroughly after handling raw meat or fish. |
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| Tasty, healthy marinades |
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| If you are worried about heterocyclic amines, the potentially cancer-causing chemicals that sometimes form in meat cooked at high temperatures, you can limit the damage by using marinades on your meat. Here’s a selection of my favourites. |
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| Tikka Marinade |
| 2 tablespoons natural yoghurt |
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| 1 teaspoon tikka paste (e.g. Patak’s) |
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| 2 tablespoons chopped coriander |
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| Mix the yoghurt with the tikka paste and add some chopped or whole chicken fillets and half of the coriander, making sure all the chicken is coated in the marinade. Leave in the fridge for at least one hour in the fridge, or overnight, then cook on the grill or BBQ. Sprinkle with the remainder of the chopped coriander when cooked. |
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| Lemony Mediterranean Marinade |
| Juice and grated rind of 1 lemon |
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| 2 crushed garlic cloves |
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| Freshly ground black pepper |
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| 1 stem chopped fresh rosemary |
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| Mix together all the ingredients. Marinate your chicken for up to 12 hours and fish for just 1 hour. Cook on the grill or BBQ. |
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| Minty Yoghurt Marinade |
| Juice and grated rind of 1 lemon |
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| 2 tablespoons natural yoghurt |
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| 4 tablespoons chopped fresh mint |
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| Freshly ground black pepper |
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| Mix the lime, yoghurt, seasoning and half the mint. Spoon the marinade over the chicken and leave for 30 minutes. Cook on a moderate to hot grill, turning occasionally. Sprinkle with the remaining mint and serve with new potatoes and veg or salad. |
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| Mixed Herb Marinade |
| A mix of fresh herbs chopped together - rosemary, thyme, oregano, marjoram, and mint. Chop mix with freshly ground black pepper and rub into fish, chicken or meat. Leave for at least half an hour and cook as preferred, grilled, roasted or BBQ’d. |
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| Bon appétit! |
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