Barbeque season: top tips for healthy al fresco dining

Group of friends enjoying eating a barbeque outside

One of the signs that summer is truly here is the smell of barbecued food in the air. As a nation, we love our barbeques and what’s not to like? Dining outdoors with friends and family and soaking up some rays is what summer’s all about.

Clinical Nutritionist, Suzie Sawyer, shares her top tips on what’s hot and what’s not on the Barbie!

SMALLER--4 Suzie Blog pic

THINK BEYOND BURGERS!

Barbequed food has become much more sophisticated in recent times. However, many people still revert to barbeque ‘staples’, such as burgers, without giving it too much thought. Clearly, they have a place on the barbeque table but whole fish, (trout as a great example) is totally delicious cooked in this way.

Trout with lemon wedges and herb

Gutted trout can be stuffed with coriander, lemongrass, garlic and ginger and wrapped in foil or even newspaper and then cooked at a low heat over the barbeque. Trout are high in healthy omega-3 fats and all herbs deliver some wonderful health benefits. Garlic, for example, is great for the immune system and also helps to feed the beneficial bacteria in the digestive tract.

SWAP COALS FOR GAS

Gas barbeques were once much-maligned! Whatever happened to the traditional way of cooking barbequed food? However, over time people have realised the many benefits of gas. Most importantly, cooking temperature can be much better controlled. One of the problems with barbequed food is that flames burn the outside of the food before the inside is properly cooked. This, of course is a real problem when cooking chicken and many people have fallen foul to food poisoning for this very reason.

Vegetable skewers on a barbeque

In terms of flavour, you’ll still get that wonderful barbequed-tasting food but it will be cooked evenly throughout. Once you’ve invested in a gas barbeque, there’ll last for years and you’ll find yourself cooking everything on it – even the Sunday roast!

HAVE A HAPPY TUM

On the subject of cooking food thoroughly, it’s no secret that many people suffer from an upset tummy following a barbecue. Obviously, this can be caused by improperly cooked food, but imbalanced gut bacteria can also be a culprit.

The digestive tract naturally contains billions of bacteria – some good, some bad. When there is a prevalence of bad bacteria it can cause all sorts of digestive issues, such as constipation, diarrhoea, bloating and wind. However, certain foods really encourage growth of good bacteria, many of which are perfect for the barbeque.

Tofu skewers with other vegetables on a barbeque

For example, tofu is a fermented food which feeds the healthy bacteria in the gut but can also be deliciously tasty on the barbecue! Tofu needs some strong flavours alongside it, so how about tofu skewers using tofu you’ve previously marinated? Think spring onions, ginger, garlic, soy sauce, chillies and a little brown sugar mixed in olive oil. Healthy and delicious!

TURN UP THE HEAT

Obviously, you’re going to be doing this on the barbecue! However, why not add the healthy warming spice turmeric to your barbecue feast? Turmeric is great added to marinades. For example, chicken drumsticks which are marinated with garlic, coconut milk, fish sauce, turmeric and curry powder make a fabulous barbecued Thai chicken dish.

wooden spoon with powered turmeric and turmeric root

However, the best reason for using plenty of turmeric in your barbecue fest is because it can really help alleviate stomach bloating – a common problem after a barbeque.

BALANCE YOUR SUN EXPOSURE

Part of the fun of having a barbeque is to enjoy the summer weather! It’s really important to top up on vitamin D, our sunshine vitamin, during the summer months. Vitamin D is also stored in the body; whilst this won’t be sufficient to get us through the winter months, it’s certainly beneficial during the summer particularly for the bones and immune system.

People enjoying a barbeque outside

Around 15 minutes exposure to the sun without sun cream is recommended. This is not long enough to cause any harm, but just long enough to do some real good. People are often reticent of putting on a high-strength sun cream fearing they won’t tan at all! Unfortunately, many people tend to stay out in the sun for too long, forgetting the strength of its rays at this time of year. However, if you always use a minimum SPF 30 on the body, it will maintain a healthy glow rather than a deep and skin-damaging tan. Plus always wear a hat and protect your eyes with sun glasses.

So make the most of the summer right now and enjoy deliciously tasty and healthy barbecues this season.

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The goodness of Garlic: health and nutritional benefits of this tasty bulb

Garlic (Allium sativum) has long been regarded as something of a miracle food. It has been used for dozens of complaints ranging from asthma to arthritis and it’s also a versatile ingredient in a wide range of dishes.

Clinical Nutritionist, Suzie Sawyer, provides the low-down on garlic.

SMALLER--4 Suzie Blog pic

Garlic’s reputation for providing healing properties, as an antiviral and anti-bacterial agent, are backed up by scientific evidence.  The medicinal properties of garlic are the result of the sulphur compounds it contains, including those that are responsible for the pungent odour released when crushed.

The jury is still out as to whether garlic has the same benefits when eaten cooked versus in its raw form, as some of the compounds are lost in cooking.  If eaten raw then half to one clove daily is a good recommended daily amount.

VITAMIN AND MINERALS

Aside from its wonderful health benefits, garlic is also a great source of vitamin B6 which helps energy levels, manganese for the joints, and vitamin C and selenium which are both very powerful antioxidants.  These nutrients may also be some of the reasons for garlic’s vast array of health benefits.

The only downside to eating lots of garlic is that it makes the breath smell, hence there are many supplements produced using deodorised garlic.  A great tip to reduce the lingering smell is to chew parsley – a natural breath freshener!

A NATURAL ANTIBIOTIC

Garlic is thought to be a natural and broad-spectrum antibiotic; it may help to prevent or treat some bacterial or fungal infections.  Specifically it can be used very effectively to kill some intestinal parasites and fungal yeast infections.

Taking a garlic supplement, or increasing garlic in the diet before travelling abroad, may well help prevent traveller’s diarrhoea or picking up some kind of intestinal infection.

GREAT FOR THE HEART

Garlic has been used really effectively over many years as a natural anti-coagulant; this means it helps to lower levels of ‘bad’ LDL cholesterol as well as blood pressure.

It seems to suppress cholesterol production in the liver and also helps to raise levels of the beneficial HDL or ‘good’ cholesterol.

IMMUNE BOOSTER

Garlic certainly has some wonderful immune-boosting properties mainly down to its anti-viral and antibacterial properties.  If it becomes a regular part of your diet, added to cooking, and alongside other immune-boosting herbs such as ginger, it can certainly help with treating colds and flu or better still, preventing them occurring in the first place.

A NATURAL ANTI-INFLAMMATORY

Garlic appears to exert strong anti-inflammatory properties, hence the reason it’s been widely used for joint problems, including arthritis.

It seems that the four main sulphur compounds within garlic deliver the powerful results, even helping to alleviate the pain associated with various joint issues.

LOVE GARLIC?

There are so many ways you can incorporate garlic into your everyday cooking! There are very few savoury dishes or foods that can’t be improved by the addition of garlic; soups, stews, mashed potatoes, bread, mushrooms, salmon with ginger, as a delicious cream with steak or in tomato-based sauces over pasta.

Here are three of my favourites:

Homemade Aioli

Why not eat the Spanish way!  Homemade aioli is so easy to make.  All you need is two egg yolks, three garlic cloves, some Dijon mustard and olive oil.  Mix the first three ingredients and then add some olive oil to thicken the mixture and a little lemon juice to taste.

It makes a wonderful dip for crackers, breads or crudités.  Alternatively, a popular European way with garlic is to crush it and spread it on bread with olive oil.  This works particularly well with bruschetta.

Stir-fry anything!

Stir-fries are so easy and quick and you can literally make them up as you go along!  However, a couple of cloves of garlic work especially well with prawns, peppers, soy sauce and any other chopped veggies of your choice.

Garlic chicken

A one-pot chicken dish is super-easy, quick and totally delicious.  Garlic cloves can either be stuffed into the carcass before cooking or crushed onto potatoes before roasting.

Garlic also works well crushed onto lamb, with some fresh rosemary, before cooking.

There are so many reasons to include garlic in your cooking, so enjoy experimenting!

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

Sign up to receive our blog and get a weekly dose of the latest nutrition and health advice direct to your inbox.

Follow us on Twitter @feelaliveuk for nutrition, lifestyle and well-being tips.

Visit us at www.feelaliveuk.com for the latest offers and exclusive Alive! content.

Follow and Chat with Suzie on Twitter @nutritionsuzie

For everything you need to know about vitamins, minerals and herbs visit Herbfacts