Is there life beyond medium-rare steak? Obviously, yes, you can make changes in the selection of foods, accompaniments, sauces and preparation methods. Here is a small guide, in case you want to try other options or even improve your diet.
Food selection
- Vegetable alternatives: Include options like legume burgers, tofu, tempeh, and grilled vegetables. These alternatives are rich in fiber and essential nutrients. This may be a good time to try other foods, and perhaps leave them out of your regular diet.
- Lean meats: lean cuts of meat like chicken or turkey breast are best. These options are healthier. If it’s pork, it’s red meat, even if it’s whitewashed in some advertising campaigns.
- Fish, cephalopods and shellfish: salmon, sardines, tuna, prawns, shrimp, octopus, and others taste great on the grill, and in the case of blue fish, they are high in omega-3 oil, beneficial for cardiovascular health.
Food preparation
Marinades: Commercial marinades are usually very high in sodium and sugar, it’s okay if they are used occasionally, but it doesn’t hurt to have healthier options. Some ideas for healthy homemade marinades (measurements are for 250 g of product):
- Oriental touch: low-salt and low-sugar soy sauce (4 tablespoons) + 1 grated garlic clove + fresh ginger juice (1-2 tablespoons) + water (2 tablespoons) or with rice vinegar and sesame seeds.
- With aromatic herbs: rosemary or thyme (1 tablespoon) + 1 grated garlic + extra virgin olive oil (EVOO, 4 tablespoons).
- Spicy touch: Dijon mustard (1 tablespoon) + Curry (1 teaspoon) + hot chili (1/2 teaspoon) + EVOO (3 tablespoons)
- Citrus: low-salt and low-sugar soy sauce (4 tablespoons) + EVOO (2 tablespoons) + juice of 1 orange, lime or lemon
Accompaniments
- Fresh salads: Include salads made with green leaves, fresh vegetables, fruits and light dressings. Add nuts and seeds for extra nutrients.
- Cold vegetable creams. Yes, gazpacho and salmorejo are the kings of summer, but there is a great variety of cold creams, here are some:
-Apple Vichyssoise:
Ingredients: 4 Fuji/Pink lady apples, 500 ml of defatted chicken/vegetable broth, 3 leeks (only the white part), 500 ml of semi or whole milk or vegetable drink without added sugars, 50 g of EVOO and salt.
Elaboration:
- Peel and chop the apples and leeks.
- In a saucepan add the EVOO and the leeks. When they are soft add the apples and cook on low heat for 5 min.
- Add the broth and milk and cook for 15 min, stirring occasionally.
- Grind everything up and put it through heat to remove any strands or fibers that may have remained.
- Add salt and pepper and adjust the flavors.
- Serve cold and add the toppings you like.
-Carrot and ginger cream:
Ingredients: 1 medium spring onion, chopped, 8-10 (600g) carrots, peeled and chopped, 1 1/2 tbsp grated or chopped fresh ginger, 500ml low-salt vegetable stock, 500ml water, the juice and zest of 1 lime, salt and pepper, and EVOO.
Elaboration:
- In a saucepan, sauté the onion and carrots with a little oil for about 5-7 minutes.
- Add the ginger and zest of 1/2 lime. Cover with water and vegetable stock. Bring to a boil and once boiling, reduce heat to medium. Cook for 15-20 min or until carrots are soft.
- Let the cream cool slightly before blending. Add lime juice and salt to taste. Add a little water if you want a thinner consistency. Let it rest in the fridge for at least a couple of hours so that it is nice and cold when you serve it. If you add chopped chives or cilantro it will be even fresher.
- Grilled vegetables: foods that we dismiss at first, but that are really delicious grilled. Very easy to make and only need a little EVOO and spices to taste. Corn on the cob, in this case a cereal, is also a healthy and tasty option with a pinch of salt or pepper.
- Side dishes: such as quinoa, brown rice, legume salads, bulgur, grilled potatoes or sweet potatoes, or whole-wheat pasta.
- Vegetable spreads: such as chickpea hummus or any legume you fancy, or vegetable spreads such as tapenade, Muhamamara (Syrian cream of peppers and nuts), or eggplant pate or Mutabal, in this case the recipe is Lebanese.
Sauces
I’ll leave you with some sauces if you’d like to try them. My motto is “easy living”; then the most avid cooks can give them that special touch.
- Avocado sauce: 1 avocado, juice of half a lemon, 3 tablespoons of EVOO, a handful of pine nuts, salt and pepper. Blend everything until you get a creamy sauce to taste.
- Greek yogurt and cucumber sauce, or tzatziki: 1 plain yogurt, Greek dairy or vegetable yogurt, ½ spring onion, 2 tablespoons of EVOO, fresh mint and salt. Mix all the ingredients well and serve cold.
- Yogurt and roasted pepper sauce: 1 natural, dairy or vegetable yogurt, 2 roasted peppers, 2 tablespoons of lemon juice, 1 tablespoon of EVOO and ground cayenne pepper. Chop everything and serve.
I hope these tips help you make your barbecues healthier or encourage you to try new recipes. Enjoy!
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