Weather permitting, there’s nothing tastier and more enjoyable than a barbecue! Expert chef Sophie Nahmad, from recipe box service Gousto has shared six ways you can make a nutrient-rich barbecue, so you can enjoy some yummy food and (hopefully) warm weather with friends and family.
“Here are my six top tips for a healthier, but delicious none-the-less, barbecue…”
- Boost flavour with a marinade
“Marinades can be used for meat, fish or vegetables,” says Sophie. “Mix all the ingredients together and coat for one hour (or more) before cooking.
“Here are a few of my favourite marinades.”
Honey Soy: 2 tbsp honey, 4 tbsp soy sauce, juice from 2 limes and 2 crushed whole garlic cloves.
Balsamic Vinegar: 60ml lemon juice, 2 tsp brown sugar, 1 tbsp chopped thyme, 60ml balsamic vinegar, 2 crushed whole garlic cloves.
Tex-Mex: 2 tbsp linseed oil, 2 tbsp paprika, ½ tsp cayenne pepper, 1 tbsp cumin, 1 tbsp brown sugar, 1 tbsp oregano, 1 tbsp tomato puree, 60ml of water, 2 crushed whole garlic cloves.
Indian Spice:
2 tbsp Greek yoghurt, 20g fresh coriander, 20g fresh mint, 1 tbsp garam masala, ½ red chilli, 2 tbsp sunflower oil, 2 garlic cloves, 2 tbsp lemon juice, ½ tsp sea salt. Blend all the ingredients together in a blender.
2. Make a healthy side sauce
“These sides will boost the nutrients of your dish and add some extra flavour.”
Tahini & Lemon
Ingredients – 150g tahini, 120ml water, ½ cup lemon juice, 100g natural yoghurt.
Method – Mix together and season to taste.
Satay Sauce
Ingredients – 100g crunchy sugar free peanut butter, 1 red chilli, 120ml coconut milk, 2 tsp fish sauce, 1 tbsp lime juice, 1 tbsp kecap manis.
Method – Combine all the ingredients in a small saucepan and cook for a couple of minutes until heated through. Allow to cool.
Yoghurt & Dill
Ingredients – 150ml Greek yoghurt, 2 tsp honey, 2 tbsp chopped dill, 1 tsp Dijon mustard.
Method – Mix all the ingredients together.
Vegan Red Pepper and White Bean
Ingredients – 2 roasted and peeled red peppers, 400g canned cannellini beans, 1 crushed whole garlic clove, 1 tsp paprika, 1 tbsp olive oil, 2 tbsp chopped parsley.
Method – Blend all the ingredients together, season to taste.
Carrot, Ginger & Cumin
Ingredients – 500g carrots peeled, 1 garlic clove, 1 tsp ground cumin, 1 tbsp olive oil, 2 tbsp Greek yoghurt.
Method – Preheat the oven to 180C. Cut the carrots into chunks, coat with olive oil and cumin, roast in the oven for 15 minutes or until cooked. Allow to cool, blend in a blender with the other ingredients.
3. Try this healthy coleslaw
“Coleslaw is a barbecue essential, and this recipe is brimming with fresh flavours and nutrients.”
Ingredients – ½ small shredded red and ½ small shredded white cabbage, 2 grated carrots, 2 tbsp chopped parsley or coriander, 1 tbsp chopped mint, 2 tbsp toasted pumpkin seeds.
Method – For the dressing mix together 2 tbsp lemon juice, 2 tbsp olive oil, 100g natural yoghurt, season to taste. In a bowl mix all the ingredients together.
4. Go veggie
“When barbecuing vegetables, I like to sit them on pierced foil on top of the grill. This way they’ll cook evenly, without getting too charred. They can be a lot of fun to make, and full of essential vitamins and minerals. A vegetarian kebab with tomatoes, courgettes, halloumi and red onion is one of my favourites.”
5. Use lean cuts of meat
Chicken Breast
“Flatten it out with a rolling pin – this cuts down on the cooking time – and marinate for at least an hour before cooking for extra flavour.
“Chicken breast is also perfect when sliced into chunks for kebabs, and goes particularly well with satay sauce. Chicken tends to be lower in calories than beef, so can be a good swap if you’re trying to stick to lower calorie meals.
Steak or Pork Fillets
“Use the Tex-Mex marinade recipe from tip 1 above, and serve with coleslaw and baked sweet potatoes.
Healthier Burgers
“For a healthier burger, use lean mince and load with fresh tomatoes, sliced avocado and top with a seeded wholemeal bun. This goes well with the red pepper and bean sauce with a side of coleslaw.”
6. Barbecue fish
“Salmon fillets are full of healthy fats and vitamins. Marinade in honey soy for 1 hour and grill for a few minutes on each side. Serve with the yoghurt and dill sauce and a side of roasted vegetables, or salad and couscous.
“If you’re feeling ambitious, try barbecuing a whole trout, mackerel or even a salmon. Once cooked, the skin should be easy to remove before serving.
“Monkfish, cod, and king prawns are ideal for kebabs. Marinade these first, then cut into 3cm cubes (except prawns which can remain whole) and thread onto skewers with your choice of vegetables. If using wooden skewers, soak these first to prevent them burning.
Lastly – remember to enjoy yourself!
“The British weather doesn’t always offer the perfect environment for a barbecue, but when it does, ensure you make the most of it with these tasty tips. You can enjoy the delicious flavours; you’ll just have to hope the UK brings the sunny weather!”