From fit food to something less so: here’s how to barbecue more healthily
Since quarantine body transitioned rather seamlessly into summer body this year (right?), we don’t count calories every time we’re flipping burgers at the barbecue. But if you’re curious about the somewhat healthier choices to throw onto your freshly cleaned grill grate, here’s a handy list:
Now that BBQ season is in full swing, there’s nothing we’d rather do than grill together such a delicious smoky meal, from vegetables to barbecued potatoes and, depending on everyone’s preference, a meat substitute, fish, or piece of meat. Below you’ll find a ranking of the protein options mentioned, from healthiest to less healthy. Though that last one can of course be very healthy for your spirit!
By far number 1: Winner winner salmon dinner
Grilled salmon tops the list here and comes out as the healthiest option. Not only is it rich in omega-3 fatty acids, which protect against cardiovascular disease, salmon is also a beautiful fish to grill. And it’s incredibly easy to jazz up (if it even needs it) with spicy seasonings such as furikake or za’atar. Or take the Asian route with chili crisp.
No. 2: chicken breast
It comes close to the salmon mentioned above, but lacks those good fats. Still, its high protein content combined with little fat makes it a healthy choice. Afraid you’ll end up with a tough, dry chicken breast? No need. Check out our chicken tips, and remember that when you’re barbecuing, you can prepare your chicken (brining, flattening, marinating) so that a short (but thoroughly cooked!) grilling time still leaves you with a juicy piece of poultry. And here too: the kitchen thermometer is your best friend. A lean chicken breast works perfectly sliced in a wrap with, for example, avocado and homemade toum (the most delicious Lebanese vegan garlic sauce).
At no. 3: the beef burger
We love a really good burger made with the butcher’s meat, as well as the tips from BBQ king Jord Althuizen. But suppose you have an insatiable craving for a hamburger and still want to eat a little less fat. Ask the butcher for lean(er) ground meat and get to work yourself. In that case, perhaps don’t turn it into Gordon Ramsay’s cheeseburger either…
No. 4: chicken thighs and drumsticks
When it comes to flavor, you can’t beat a juicy piece of chicken with crispy grilled skin. But that skin is quite fatty, so skip it if you want to watch the calories. And make sure you have a really delicious sauce to dip your chicken in…
No. 5: ground chicken burgers
It may be surprising that these rank lower than a beef burger on the health scale, but the difference lies in the fact that ground chicken is often made with the chicken skin included. Hence: homemade, but fattier than a burger made with lean ground meat. So compensate with a really big healthy salad!
No. 6: various veggie burgers
Sure, they’re much less harmful to the planet than the beef version, but don’t forget that many meat substitutes in supermarkets are highly processed factory products. If you’re aiming to eat more healthily, check the labels at the supermarket first to become aware of (any trans-)fats, salt levels, and carbohydrates from sugars in veggie burgers or sausages. In some cases, you’ll be better off making, for example, this delicious veggie burger by Julius Jaspers yourself!
And at no. 7: the hot dog
Bummerrrr; the least healthy of the bunch, often containing just as much saturated fat as protein (if not more of the former). But that won’t always stop us from wolfing down such a perfect bun filled with a juicy grilled sausage, topped with harissa mayonnaise, parsley, or atjar…
Also read:
- Types at the BBQ
- Choosing wine for your BBQ: here’s how (plus buying tips)
- What to make with your BBQ leftovers
