6 healthy tips for the BBQ

Barbecuing is an essential summer tradition, but did you know that it can also be a way to prepare healthy and balanced meals? With a few simple tips, you can turn your barbecues into healthy feasts for the whole family. Here are 6 tips to help you get the most out of your grill while taking care of your diet.

1. Oils to favor

When grilling meat or vegetables, it is important to choose the right oils for cooking. Opt for healthy oils like extra virgin olive oil or avocado oil, which are rich in monounsaturated fatty acids and antioxidants. These oils are ideal for cooking at high temperatures and add delicious flavor to your food.

2. Avoid charring meat

It's tempting to let meat cook until it's nicely charred, but this practice can be dangerous to your health when the meat chars. When meat is burned, it produces harmful chemical compounds, such as polycyclic aromatic hydrocarbons (PAHs) and heterocyclic amines (HAs), which are linked to cancer. PAHs form when fats and meat juices drip onto hot barbecue coals, creating smoke that contains them. HAs are produced when proteins in meat react with excessive heat. These harmful substances can then be deposited on the surface of the charred meat.

To reduce your exposure to these substances, carefully monitor the cooking of your meat and avoid overcooking it. Use a meat thermometer to check the internal temperature and be sure to remove the meat from the barbecue as soon as it reaches the recommended temperature for its type (for example, around 70°C for medium-rare beef). Additionally, you can reduce the formation of PAHs by preventing fats and meat juices from falling directly onto the flames. You can use a special grill or grill plate to protect the meat from the flames and thus reduce the production of harmful smoke.

By following these simple precautions, you can enjoy delicious grilled food while preserving your long-term health.

3. Incorporate a variety of vegetables

Grilled vegetables add color, flavor and nutrition to your barbecue meals. Some of the best vegetables for grilling include peppers, mushrooms, zucchini, asparagus, onions and corn. To prevent vegetables from falling through the grill grates, use a special grill plate for small vegetables or wrap them in foil.

4. Essential equipment for a successful barbecue

For the best barbecue experience, invest in a few essential accessories, like a stainless steel brush for cleaning the grills, sturdy tongs for turning food, and a marinade brush for basting your meats and vegetables with flavorful sauces.

5. Prepare versatile marinades in advance

Save time by preparing versatile marinades in advance. By mixing simple ingredients like olive oil, balsamic vinegar, garlic, fresh herbs and spices, you can create a variety of delicious marinades for meat and vegetables. Store them in the refrigerator in airtight dishes to have them on hand all week. Here are some marinade ideas to try for your BBQs during the season.

6. Make your own spice blends

Nothing beats the taste of freshly ground spices. Make your own spice blends by combining ingredients such as paprika, cumin, black pepper, sea salt, cayenne pepper and thyme. These homemade spice blends add unparalleled flavor to your grilled meats and allow you to control the ingredients you use. You can keep these mixtures all summer and bring them out during your barbecues! It's simple, quick and delicious!

By following these simple tips, you can enjoy delicious barbecues while taking care of your diet. So get out your grill, invite your friends and family, and enjoy healthy and tasty summer meals under the sun!