What would a disciplined nutritionist eat at a barbecue?

Diet is so important that it is considered 80% of the desired equation for the body, but a barbecue weekend loaded with drinks and junk food can wreck all hours of training for the entire week.

At barbecues you can enjoy good company and good food, but if you are trying to eat healthy this can be a hindrance because the mainstays of barbecues tend to be loaded with fat, salt, sugar and calories. However, there are many delicious options that you can enjoy if you want to enjoy a barbecue in a healthier way .

So when it comes to dealing with special occasions like these, eat as a disciplined nutritionist would and focus on filling your plate with foods that have high nutritional value.

5 healthy barbecue recipes

1. Grilled corn on the cob

Grilled or boiled, corn is generally a healthy option for the home, being especially palatable in summer.

In addition to tasting delicious, corn is a rich source of fiber , which aids in digestion, and also contains other beneficial nutrients, such as folate, thiamine, phosphorus, and vitamin A.

Ingredients

• 4 ears of corn.
• 2 criollo lemons squeezed.
• Extra virgin olive oil for drizzling and salt.
• 2 tablespoons red wine vinegar
• 2 tablespoons of brown sugar.
• 1 tablespoon Worcestershire sauce.
• 1 tablespoon of grill seasoning and 1 tablespoon of hot sauce.
• ½ cup tomato sauce.
• 2 green onions finely chopped.

Preparation

1. Heat the grill over medium high heat.
2. Peel the corn and sprinkle with the Creole lemon juice, then with a little oil and season with the salt. Grill the corn for 10 to 12 minutes.
3. Cook the vinegar and brown sugar over medium low heat, mixing with the Worcestershire sauce, grill seasoning, tomato sauce, and hot sauce. Cook for a few minutes over low heat.
4. Bathe the corn generously with the sauce and cook for another minute. Remove from grill, top with green onion, and serve.

Keep in mind to be moderate when adding ingredients like butter and salt.

2. Whole wheat pasta salad with vegetables

Wholegrain pasta salad with vegetables is a complete dish. It has vitamins, antioxidants and a lot of fiber. In addition, it is a highly recommended recipe for athletes and also for children and adolescents of growing age.

Ingredients

• 350 grams of organic red lentils.
• 450 grams of fresh asparagus with the ends trimmed.
• 1 large or 2 small shallots, peeled
• 1 large red serrano or jalapeño pepper.
• 1/4 cup of virgin olive oil.
• 1/4 teaspoons of sea salt.
• 2 large garlic cloves, peeled and minced
• Juice and zest of 1 lemon (3 tablespoons of juice).

Steps for preparation

1. To cook the pasta, bring the water to a boil with a little salt. When it starts to boil, add the pasta and leave it for the time set by the manufacturer (usually 15-17 minutes).
2. Mix the cooled, drained pasta with 1 1/2 teaspoons of oil and chill in the refrigerator in a large serving bowl.
3. Place the asparagus, shallot, and pepper in a skillet or plate.
4. Drizzle with 1 1/2 teaspoon oil and toss to coat lightly.
5. Grill over medium-high direct heat until charred as desired, about 8 to 10 minutes.
6. Transfer the asparagus, shallot, and pepper to the skillet, sprinkle with 1/4 teaspoon of the salt and minced garlic, and mix everything together.
7. Cut the asparagus into chunks, finely slice the shallot and finely chop the pepper.
8. Combine the lemon juice, zest, and remaining 3 tablespoons of olive oil in a liquid measuring cup.
9. Add the grilled asparagus, shallots, pepper, and remaining salt to the pasta and toss to combine. When ready to serve, add the lemon vinaigrette and stir well.

3. Lean meat

By adding lean meat (turkey or chicken) to your barbecue, you will get much less fat and cholesterol than with other meats, such as pork. If possible, chicken breast is the best option because the fat content is lower when the skin is lost.

Season the steak, then run both sides over the hot grill, and leave it there to cook. Cooked slowly and chopping the grain a bit, it’s perfect for tacos, salads, or on its own.

Lean breast fillet provides proteins that are essential for muscle growth, such as iron, zinc, and vitamin B-12. You can also add vegetables to your plate: this will make your barbecue have more color and flavor, in addition to being healthier.

4. Potato salad with light dressing

Depending on how you prepare them and what they’re served with, potatoes also have an excellent calorie ratio – just 67 calories for about ½ cup serving of carbohydrates.

This recipe for potato salad is rich in nutrients and can please your palate and your figure at the same time.

Ingredients

• 200-250 g of red, white and purple potatoes.
• 1/4 cup cherry or grape tomatoes (cut in half), 1/4 cup yellow bell peppers, and 1/4 cup grated carrots.
• 1/4 cup of low-fat mayonnaise (light).
• 2 tablespoons of chopped fresh parsley.
• 1/4 teaspoon garlic powder.
• 1/8 teaspoon of salt and 1/8 teaspoon of pepper
• Optionally, chopped fresh herb mix (dill, parsley, mint, etc.)

Steps for preparation

1. Place the potatoes on a plate and microwave them on high for 9-11 minutes or until soft.
2. Remove them from the microwave, and when the potatoes are cold, cut into pieces.
3. In a large bowl, combine the remaining ingredients. Add the potatoes and mix gently to coat.
4. Serve hot, or cover and refrigerate for at least 1 hour before serving.

5. Hamburger without bread

Enjoying a protein-packed burger without the fine white bread is also a smart weight management strategy. That’s why this bunless burger is super healthy and easy to prepare as well.

Ingredients

• Beef, turkey, or chicken (preferably chicken).
• Garlic powder.
• Cheddar cheese.
• Lettuce.
• Tomato.
• Optionally: ketchup, mustard and mayonnaise.

Steps for preparation

1. Prepare the meat by seasoning it with salt, pepper, and garlic powder.
2. Cook the meat and when it is almost done, put the cheese on top of the meat and cover it to melt.
3. Put a lettuce leaf and a tomato slice. On top of the tomato is the meat. Do not put the meat on the lettuce directly as in the heat, the lettuce will lose texture.
4. Add the sauce and close it with another lettuce.

You can make this hamburger at home, but it is also a great alternative for barbecues.

References

• Bannan, P. What Nutritionists Really Eat at a BBQ. For Livestrong. [Revised June, 2019].