How To Make A Healthy BBQ

Chantelle Nicholson, Tredwells

“Seasonal vegetables are so delicious on the BBQ. They also add a great whack of nutrients, fibre and vitamins to your meal and are much more cost-effective than using just meat. We are bang in the middle of British asparagus season, which is perfect for the BBQ – brush with a little miso paste, let down with water or oil and grill until smokey. One of the lesser-known vegetables that works wonderfully well on the BBQ is leeks. Just add a lick of oil and salt and pepper and their sweetness will come through. You can also make a simple harissa dressing with rose harissa paste (Belazu makes the best one) and sour cream or tahini and drizzle over the top of pretty much any BBQed vegetable and it will taste amazing. Other BBQ favourites are aubergine, mushrooms, runner beans, baby gem lettuce halves, sweetcorn and cabbage wedges.” 
 
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Mark Hartstone, La Fosse at Cranborne

“Instead of buying highly processed sausages and burgers, look to incredibly flavoured vegetables. Corn on the cob is always a winner. Cook it in a rustic manner – leave the skin on and cook on the grill until the outer leaves are well and truly charred. The inside will be juicy with a hint of smoke. Finish with a good dollop of butter and chilli sea salt for a slight kick. Alternatively, blanch the peeled corns in boiling unsalted water for 1 minute, then refresh in cold water. Put neatly on a rack and quickly grill when all your guests are waiting to be fed. Onions and spring onions can also be thrown on whole and don't take much cooking – zap in the microwave for 3 minutes then finish on the BBQ. The outer skin can be sacrificed, and it protects the rest of the vegetable.”

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Chris Riley, The Daring Kitchen

 “Pick a good protein like skinless chicken breast, fish or lean ground poultry. Fish has good fat that is beneficial for your health, unlike red meat, which has more saturated fat. If you do choose beef or pork, go for loin or round cuts, and ‘choice’ or ‘select’ grades of beef instead of prime. Don’t overdo the portions: a healthy amount for any type of meat is around 85g. That may sound small, but don’t forget that you will be having side dishes and vegetables in addition to the meat. Also, make sure to cut back on the salty sauces and sugary condiments or dressings. Instead marinate your fish, poultry or meat before cooking it to add amazing flavour without the use of salt. Finally, use wholegrain buns for additional flavour and fibre.”
 
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Glen Burrows, The Ethical Butcher

“Grass-fed meat is high in antioxidants such as vitamin E and contains higher vitamin and mineral levels that help the immune system. Grain-fed animals that have shorter lives and are rushed to finish convert the carbohydrate to sugar and fat, which is not good for us. One hundred percent grass-fed animals that are reared in a natural, outdoor environment surrounded by bugs and germs develop better immune systems and, because they are free to roam and therefore work their muscles more, produce less saturated fat. There are plenty of antioxidants to take advantage of too. Our meat is full of carotenoids such as beta-carotene, which are sourced from the pigments in the greens that the animals eat. All our beef, from our burgers to our sirloin steaks, comes from grass-fed cattle reared by us and trusted local farmers. Our high standards of animal welfare and traditional farming methods mean our beef is premium quality. Not only does our meat taste the best, but it’s good for you too.”

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Emilie Vanpoperinghe, Oddbox

“Soft drinks in large plastic bottles have nearly always been a feature at BBQs, but why not try using up any leftover fruit and veg to make an array of refreshing juices and cordials? Any fruit and water-heavy veg can be whizzed up into juice with some ice, or you can also mix together juices, tea, sugar, mint and lime to create a crowd-pleasing iced tea. For garnishes, cucumbers, orange and lemon peels, or even tops of celery sticks will do the trick.”
 
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David Swann, Food Story London

“BBQ mushrooms are nothing new, but you can shake up your repertoire by choosing a more interesting variety. King oyster mushrooms are a meaty, affordable and tasty source of protein. These are now widely available in supermarkets and are a perfect swap for meat or fish – they’re often likened to scallops for their meaty texture and umami rich qualities. Cut them in half, right down the middle, and brush lightly with a little oil. Season well and BBQ on hot coals, turning after two to three minutes. Once these have coloured and are looking tasty, remove from the BBQ and brush with a miso glaze – this gives a serious meaty hit and makes them super unctuous. Mix white miso with a little orange juice or soy sauce. You need this mixture to be thin enough to paint on with a pastry brush, and thick enough so it sticks. Once coated, add this back to the BBQ and cook on both sides again for a couple of minutes each. Garnish with freshly sliced spring onions and sprinkle liberally with toasted sesame seeds.”
 
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Greg Hanger, Kalifornia Kitchen

“Tofu is made from soybeans and makes a great substitute for meats like pork, chicken or beef. It has a bit of a bad rep for being bland and tasteless, but that doesn’t need to be the case – a bit like chicken, tofu can be a blank canvas to put flavour onto. Smother the tofu in an Asian-style marinade. Juice 30g of ginger, 2 fresh chillies, 2 heads of garlic, 2 tbsp of maple syrup and 5 tbsp of soy sauce. Dice one block of tofu and mix it all together with half a bunch of chopped coriander. Let it sit for 20 minutes and then add to skewers. Grill for five minutes and you’ll have yourself an Asian-style tofu skewer.”
 
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Genevive Taylor, Author of Charred

“When you cook over a grill or griddle, some sort of magic happens: flavours intensify, surfaces caramelise and edges get irresistibly crisp and charred. Little gem lettuces cut in half and placed cut-side down on the grill are a quick and easy win to gently take you out of your comfort zone. A whole celeriac basted in coriander-infused oil and wrapped in foil can slow-cook on a BBQ as a side dish. If you put smoked wood chips in the BBQ, you can harness that smokey flavour. Add parsnips to a fireproof roasting tin, drizzle with olive oil and season, then shut the lid and allow the smokiness to infuse them. A sprinkle of parmesan works well as a finishing touch. The high heat of the grill or griddle causes intense caramelisation of sugars and also causes the aroma- and flavour-enhancing ‘Maillard’ reaction. This chemical reaction between amino acids and sugars is definitely not limited to the cooking of meat. Carrots, cauliflower, sweet potatoes, onions, sweetcorn, broccoli, mushrooms and so many others are capable of the Maillard reaction given the right temperature.”
 
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