This is How to Make an Epic Barbeque!

There is still plenty of time to fire up that grill and have an outdoor party while enjoying these wonderful summer nights! Did I say enjoying? For some people, the hours after a barbeque can be far from enjoyable… Tossing and turning in bed while you suffer from indigestion and bloating from all the greasy meat might make you regret your dinner choice.

The problem with much of the typical barbeque fare is that it’s quite fatty, sugar-filled, and overly caloric (bacon-wrapped thighs, anyone?). A combination that is taxing to the digestive system. Your backyard barbeque can often turn into a belly blunder when you struggle to recover from all that strong, greasy food for the next few hours. Forget the sugary baked beans, fatty chicken wings (which can pack a whopping 7 grams of fat per wing, even without the ranch sauce!), heart-burn inducing brats, or greasy burgers… and instead browse through these enticing and healthy recipes.

These flavorful alternatives are not only healthier (and easier on your tummy afterwards) but you’ll find they are more visually appealing. With colorful vegetables, sauces, or garnishes these dishes will kick your barbeque up a notch!

Here are 4 tips with coinciding recipes that will forever change how your family does barbeque, in the best possible way!

 

1. Grill something new

Sometimes the most flavorful things off of the grill aren’t meat at all. Vegetables such as peppers, mushrooms, zucchini, and onions develop a rich umami flavor when grilled. Add a little flavoring before cooking such as in this recipe, and you’re mouth will water at the thought!

2. Shrimp kabobs for the win

Shrimp is one of the quickest cooking dishes and provides a high dose of quality protein with very little fat or calories. A 100 calorie serving provides 24 grams of protein! Shrimp easily carries other flavors, so if you aren’t a fan of “fishy” flavor, the marinate in this recipe, is perfect for you!

3. Change up your cooking method

If you’ve heard the bad rap of red meat and its association with certain types of cancer, you’ve probably heard of heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs). These compounds are created in when meat comes in contact with high temperatures and are evidenced in the grill marks on meat. Want to avoid their creation? Try cooking meat on a low, slow temperature. Under 300 Degrees Fahrenheit is best. Then, if you’d like to quickly sear it on the barbeque to get that “grilled flavor” go for it! Or use a cast iron skillet like this recipe; you can also limit the exposure to high heats by using only the most tender cuts of meat or slicing them very thin so they cook quickly.

4. Add antioxidants

Maybe you love the charred, burnt flavor of said grill marks, don’t worry there’s something here for you too! Pairing your red meat with an antioxidant rich marinate or sauce such as this one. It will help mitigate the damage of the HCAs and PAHs. In addition, they give your dish a healthy dose of flavor. Try using antioxidant rich fruits (like blueberries or cherries, garlic, rosemary, chili powder and paprika which can lower HCA production by as much as 70 percent!

 

Hayley is a Registered Dietician Nutritionist, a part-time yoga teacher, and full-time mother. She is passionate about health, nature, and empowering others to reach their full health potential. She works as a health coach, nutrition writer, recipe developer and group fitness instructor. She is energetic and passionate about delicious food and promoting health of the body, mind, and spirit. She hopes to inspire others to eat closely to the way that nature intended, capitalizing on the amazing benefits of whole, unprocessed foods. Follow her posts for nutrition advice and delicious recipes!

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