Summer is here and for the majority of men, it’s the perfect time to fire up the grill and enjoy a delicious and healthy meal outdoors with friends and family!
At the end of the day, nothing really says summer like the taste of grilled food and ice-cold drinks with great company.
But for a lot of our men, they’ve put in the work and want to keep their summer bodies looking awesome.
So you’re looking to keep things healthy, we have ‘unconventional’ recommendations for a healthy BBQ but we’re convinced you and your guests will be healthier overall!
Here are 5 healthy BBQ ideas for summer:
1. Grilled Vegetables
If vegetables don’t cause you any gas, stomach cramps, IBS or bloating, then they are low in energy (calories) and are a great way to add flavour and nutrition to your BBQ.
Try grilling zucchini (courgette), pumpkin, butternut squash, peppers, onions, and mushrooms. You can also grill asparagus, broccoli, and even Brussel sprouts!
If you’re worried about burning the vegetables, keep them in the fridge (mixed in a little olive oil). The vegetables will cook a little slower on the grill and prevent burning.
To grill vegetables, simply brush them with olive oil and season with salt and pepper. Grill them over medium heat for 5-10 minutes, or until they are tender and slightly charred.
2. Grilled Oily Fish & Seafood
If you really want to go all-out healthy – fish and seafood (such as lobster, crab, mussels, clams, and prawns) are our top choices. Why? Oily fish such as salmon, mackerel, trout and seafood are loaded with specific fatty acids called omega-3 fatty acids.
Most doctors will tell you that you should eat oily fish for your heart health, but our men know differently. Omega 3 fatty acids are loaded in the brain and other neurological tissues such as the suprachiasmatic nucleus, the so-called ‘master clock’ behind the eye that sets your cells ‘time’ for the whole day according to light levels.
Why is that important? Glad you asked. Check out our free downloads The Superman Protocol and also, ‘The most toxic thing in your office’ to get the low-down on circadian rhythms and light.
So chow down on that fish and seafood. To grill fish, simply brush it with olive oil or butter and season with salt and pepper. Grill it over medium heat for 3-5 minutes per side, or until it is cooked through. You can also wrap the fish in paper and keep it away from the flames to gently cook through if you prefer it not charred.
3. Slow-cooked, ‘Unconventional’ Red Meat Cuts
Every guy wants to be the ‘steak king’. And yes, cooking an awesome steak is truly amazing and tastes incredible when done well. Aside from burgers, sausages and kebabs – the BBQ red meat journey often ‘ends’ here.
Surprise your guests with some unconventional and incredibly tasty cuts of red meat. Don’t tell them, but they’re also cheaper than steak!
Our favourites are beef oxtail, beef shin and short ribs. So, why these cuts? Firstly, they’re on the bone, slightly fattier cuts (although many are leaner than a ribeye steak) and loaded with collagen (connective tissue). The combination of the above when cooked slowly (think at least 3-4 hours here) on a warm (not flaming) grill really melds together into a rich, meaty experience. If you’re worried, you can always cook in the oven, and then finish on the grill for that flame-grilled taste.
4. Go Low Carb On The Grill This Year
Aside from the delicious meat and fish, try a low-carb approach to your BBQ. Many of our men are struggling with leptin resistance. This means their blood glucose (sugar) is often way higher than it should be. Reducing carbohydrates makes sense and can help improve their health very fast.
So, this time when the BBQ rolls around – ditch the refined bread buns, chips, and potato salads. Instead, load up on extra vegetables, salads, grilled butternut squash, celeriac and swede for a lower-carb approach to accompaniments. And, of course, meat and fish!
Don’t feel you’ll miss out, there are tons of ways to bulk out the spread with lower carbohydrate foods. Great ideas include cold and grilled cheeses such as halloumi. Or guacamole and crudites (raw vegetable dips) – and even a cold pickles platter (try sauerkraut or kimchi for some fermented vegetables).
5. Consider A ‘Dry’ BBQ
It’s never an easy topic, but alcohol just doesn’t have a safe level, despite it being the world’s favourite ‘social lubricant’.
A few BBQs a week loaded with beers, wine, and shots can easily blow out your beach body efforts – even if you go low carb at the meal. This is due to the number of ‘empty calories’ in alcoholic drinks. Also, the effect alcohol has on our willpower: it crushes it. So, those foods you’d normally not tuck into, become REALLY tempting after a few glasses of wine.
We’re all about optimising our mens’ health. So why not try a dry BBQ this year? Ask your guests to bring a (low-carb) dish or some additional meat for the grill, an alcohol-free spirit, sparkling wine, or beers.
Making food on an open fire is one of the oldest ways we’ve prepared food as human beings. It gets us outside on the grass or the beach and connects us. There are so many benefits to BBQs, make yours a tasty and healthy one this year with these healthy BBQ ideas and tips.
Book a free consultation call with our expert Dietitian, Rick Miller, for more information.
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