Healthy BBQ swaps to make this Australia Day
With Australia Day just around the corner, it’s time to get BBQ ready.
Lite n’ Easy Dietitian Melissa Holloway shares her favourite tips to give some tired old BBQ recipes a fresh and healthy makeover.
When staring at a typical BBQ spread, it’s often hard to spot the vegetables. If you’re hoping for a healthier Australia Day, then add some extra veggies in the tastiest possible way with these winning makeovers.
Delicious and healthy version of potato salad
I love potatoes, but in a potato salad they can often be drowned in an overpowering mayo. Potatoes carry the flavours of other foods really well. Ditch the mayo and replace it with a blend of olive oil, Dijon mustard, herbs (dill or parsley work perfectly), salt and a bit of vinegar. Add some chopped celery, red onion, baby spinach and some diced short-cut bacon or wood-smoked salmon if you wish. Make sure you keep the skin on the potatoes as this provides extra fibre and nutrition. Even better, cook the potatoes the day before. This means that this salad is higher in resistant starch than if you cook them on the day. Resistant starch feeds the good bacteria in your gut, keeping your digestive system healthy.
One better than the sausage sizzle
Save the sausage in bread for your next Bunnings trip and dazzle your mates with some fresh and delicious wraps. An easy way to flavour the meat for your wraps is to marinade it overnight. A really simple and delicious marinade is olive oil, salt, pepper and oregano – this works well on chicken and lamb in particular. Skewer the meat and throw it on the BBQ to cook. Serve with wholemeal wraps or pita breads that have been lightly charred on the BBQ grill. Add some tzatziki, perhaps a bit of chilli sauce and a mix of lettuce and fresh diced veg such as cucumber, tomato and grated carrot.
Charred Veg Salad
Fresh salads for a BBQ are good in theory, but can often be uninspiring. Why even barbecue if you don’t barbecue everything? Meat can taste delicious with that smokey charred flavour and so too can vegetables. Drizzle strips of zucchini, capsicum and eggplant and some corn cobs with olive oil and a bit of salt and throw them on the grill. Corn can take a while to cook but it’s absolutely worth it! Once the veggies are cooked, strip the corn kernels off the cob, and mix with the other veggies, some fresh herbs like parsley, dill or coriander, some flakes almonds and my favourite addition to anything – some crumbled fetta. This will be one BBQ salad like no other!
Melissa Holloway is an Accredited Practising Dietitian with extensive experience across a range of industries including aged care, elite sport and in hospitals. She is passionate about ensuring people have access to not only fresh and healthy food options but also that people get to choose food that they truly enjoy. As a mum, Melissa loves preparing healthy and delicious food for her family.