It’s that time of year again—grilling and BBQ season! Whether you’re hosting a backyard cookout or just firing up the grill for a quick weeknight meal, it’s easy to stick with the classics. But why not make a few healthier swaps this year? With a little planning, you can enjoy all the smoky, savoury goodness of grilled food without compromising on health.
Clean Grilling Basics
Let’s start with the basics—cleaning your grill. A dirty grill can affect both the taste and safety of your food. Start by giving the grates a good scrub with a grill brush while they’re still warm. This helps get rid of stuck-on food and grease. Using natural cleaners or even a simple vinegar solution can make the job easier. Keeping your grill clean not only prevents flare-ups but also reduces the risk of harmful compounds forming on your food.
Choosing Healthier Oils and Fats
Cooking oil can make or break your grilled dishes. Traditional options like vegetable oil aren’t always the best for high heat. Instead, go for oils with a higher smoke point like avocado, grapeseed, or even tallow. Tallow, rendered from grass-fed beef fat, has a high smoke point and adds a rich, savoury flavour that’s perfect for grilling. These oils can withstand the heat without breaking down, which helps reduce the formation of harmful compounds. Plus, they add a nice, mild flavour to your grilled veggies and meats.
Spice Up Your Grill Game
Spices can make a big difference in flavour while offering some health benefits too. Opt for high-quality, organic spices that are free from fillers and additives. Freshly ground black pepper, smoked paprika, cumin, and garlic powder are great for adding depth and complexity to grilled dishes. Experiment with spice blends or create your own to keep your BBQ game fresh and exciting.
Go Organic with Condiments
No BBQ is complete without condiments, but some classic favourites can be loaded with refined sugars, artificial flavours, and preservatives. Look for organic ketchup, mustard, and BBQ sauces made without high-fructose corn syrup or artificial additives. Better yet, try making your own with simple ingredients. A homemade sauce can be as easy as blending tomatoes, vinegar, spices, and a touch of maple syrup.
Better-for-You Buns and Wraps
The bun can be an overlooked part of a burger. Instead of standard white buns, try whole grain or sprouted grain options. These provide more fibre and nutrients, helping you feel full longer. You can also switch things up with lettuce wraps or whole grain pita pockets to cut back on refined carbs. Going gluten-free? Look for options made with quinoa or brown rice flour for a lighter, nutrient-dense choice.
Quality Over Quantity
When it comes to the main event—the protein—opt for quality cuts of meat. Grass-fed beef, organic chicken, and sustainably sourced fish are great choices. If you’re going plant-based, grilled portobello mushrooms or marinated tofu can be just as satisfying. Season with herbs, garlic, and citrus instead of relying on heavy sauces. These additions pack in flavour without loading up on extra calories.
Keep It Colourful
A BBQ isn’t just about burgers and sausages. Grilled veggies are a must and can add both colour and nutrition to your plate. Peppers, zucchini, mushrooms, and corn all get a delicious smoky flavour from the grill. Skewer them or toss them in a grill basket with a little avocado oil and a sprinkle of sea salt.
Now let’s fire up that grill, get creative with your ingredients, and enjoy a healthier BBQ season!
