Althealth

Barbecue

The actual grilling process helps remove saturated fats, as well as generally encouraging people to cook a wider and healthier repertoire of foods, including oily fish which is good for the heart, low fat turkey meat, lean cuts and antioxidant-rich vegetables. Fats don't sit in the bottom of the pan and coat the food as they normally would, but simply drain away. Most importantly the low fat food you cook remains tasty and succulent and allows the whole family to participate rather than having to force down a solitary low fat, tasteless meal for one!

Here are Sarah's top barbecue weight loss tips.

  • Grilled meat, Mediterranean-style vegetables and salads are ideal for dieting.
  • Always select lean cuts of meat such as Quality British Turkey, prime steak and lean Welsh Lamb. Did you know grilled rump provides only 168kcal per 100g and an average portion of turkey meat (100g/3.5oz) provides 22.6g of protein, approximately half the daily requirement
  • Cubed, lean leg of lamb (try tasty Welsh Lamb) is ideal for brochettes on the BBQ, and at 252 kcals per 100g, is more slimming than using fatty breast of lamb (410 kcals per 100g). Lamb is also an excellent source of iron which is essential for red blood cell development.
  • Turkey is one of the lowest fat mainstream meats available, lower than chicken, and as one of Dr Steven pratt's 14 SuperFoods should be eaten 3/4 times a week. Take the skin off before eating to reduce calorie content further 100g of grilled turkey breast meat without its skin contains just 155 calories and 1.7g of fat.Quality British Turkey fillets or steaks guarantee great taste and offer sizeable cuts of meat, which are ideal for the BBQ.
  • More exotic meats such as kangaroo, wild boar, ostrich and buffalo steaks are also low in fat and high in protein, making them ideal for the BarbiDiet.
  • pelagic (oily fish) such as mackerel, herrings, sardines, salmon and tuna are rich sources of long-chain omega-3 fatty acids which have a beneficial effect on heart and joint health.
  • Hard cheeses such as halloumi are ideal BBQ options, lower in fat than most cheeses they retain their shape and flavour.Try cooking with vegetables as brochettes using Discover cheeses, which come marinated with delicious flavoured oils.
  • Add flavour to meats by marinating with freshly chopped herbs, lemon/lime juice, black pepper and balsamic vinegar. Or for a quick and tasty ready-made marinade try GrillMasters Revenge sauces the essential BBQ accompaniment.
  • A potato baked in foil in the embers of a BBQ provide only 77 kcal per 100g compared with 149 kcal if roasted half the calories but all the taste!
  • Brush food lightly with olive or rapeseed oil before barbecuing these are rich in monounsaturated fats which are good for the heart and circulation try using an oil spray to ensure minimum usage.
  • Make your BarbiDiet as colourful as possible by using antioxidant-rich orange, yellow, red and dark green Mediterranean-style vegetables.
  • Liven up salads with freshly chopped herbs mint, chives, parsley, coriander, oregano or basil for extra flavour, vitamins and minerals.
  • While waiting for food to cook, satisfy hunger pangs with healthy crudit's - carrot, cucumber, celery, capsicum peppers, radishes and cauliflower with a low-fat dip.
  • Fill up on BBQ'ed vegetables - chunky sweet potatoes, courgette, onions, mushrooms, celeriac, capsicum peppers and cherry tomatoes brushed with a little olive oil and sprinkled with herbs before cooking delicious and nutritious!
  • Weight for weight, red peppers contain three times as much vitamin C as citrus fruits (green peppers have over twice as much).
  • Tomatoes contain lycopene, a powerful antioxidant that protects against coronary heart disease and cancer.BBQ'ing tomatoes releases more lycopene than eating them raw!
  • Why not try Sutter Home Fre - a fantastic new range of de-alcoholised wines, with all the taste but none of the sugar rich alcohol! Available in three varietals, red, white and rose they contain less than 5% alcohol and just 70 calories per 240 ml serving.
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