A Dietitian's Guide to Foods for a BBQ

 

BBQs, the step up from your socially-distanced picnic ─ because freedom never tasted so…delicious! Just like picnics, there’s nothing like good food, familiar company and nice weather to help bring everyone closer together.

Let this year’s first BBQ of the summer be THE BBQ of all family/friend reunions (finally!).


What is a BBQ?

A barbecue (or “BBQ” for short) is a meal or gathering in which foods are cooked outdoors on a rack over an open fire or a portable grill. It is often used at family gatherings, during a weekend camping trips or a just simple pool party!

What Do You Need For a BBQ?

In preparation for this very special foodie event, it is generally recommended to have…

  • A grill ─ pretty self explanatory, but luckily you have the option to choose between a gas-burning grill, an electric grill or a charcoal-grill.

  • A spatula ─ for some of that burger flipping action…Spongebob-style.

  • A brush ─ to help clean off the grease, avoid flare-ups and (obviously) prep for the next big BBQ!

What Are Some Foods To Prepare for a BBQ?

Generally speaking, BBQ foods are events that are meant to be shared and enjoyed in collaboration with other people ─ which should mean the following: the more variety, the better!

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Step 1: Marinate your choice of protein

Whether it’s beef, pork, chicken, fish or tofu, adding some flavour to your meat can help to spice things up and to avoid flare-ups. Find out more about it here.

➝ Tip: Avoid grilling beef & chicken together as they can cross contaminate and are cooked to doneness at different temperatures.

Step 2: Keep it colourful

Don’t be afraid to go wild. Grilled pineapple is revolutionary. Fruit & Veggies on the COB.

➝ Tip: Choose crunchy/easy to pick up fruits & vegetables like pineapples , bell peppers and Portobello mushrooms!

Step 3: Add a source of carb

Don’t be afraid to get creative with it by making a quinoa or orzo salad…or just picking out a variety of delicious bread!

➝ Tip: Heat your bread at the top of the grill on a separate rack to help reduce the level of charring.

Step 4: Drinks

Being outdoors also means remembering to stay properly hydrated!

➝ Tip: Add some fruit to your drink for some added freshness. Be sure to participate in this month’s #CMPCHALLENGE by clicking the link here.

Some Yummy BBQ Recipe Ideas to Share

1. Plantain Chips (recipe by @colourmypalate)

A mouthful at every bite!

PREP TIME: 25 minutes TOTAL TIME: 40 minutes YIELDS: 1 cup SERVING SIZE: 1 handful

INGREDIENTS

  • 1 plantain

  • Water

  • 1/2 tsp salt

  • 1/2 tsp turmeric

INSTRUCTIONS

1. CUT the plantain into thin slices as desired.
2. In a bowl, combine water, turmeric and salt. SOAK the plantain slices for 20 minutes.
3. AIR FRY or BAKE until crispy ! (repetitive, but worth it!)

2.Homemade BBQ Sauce (recipe by @colourmypalate)

To drizzle on anything and everything

PREP TIME: 5 minutes TOTAL TIME: 15 minutes YIELDS: 1 1/2 cup SERVING SIZE: 2 tbsp

INGREDIENTS

  • 1 cup water 

  • 6 oz can tomato paste

  • 1/2 cup applesauce, unsweetened

  • 3 tbsp molasses

  • 2 tbsp apple cider vinegar

  • 1 tbsp maple syrup

  • 2 cloves garlic

  • 1/2 onion

  • 1 tsp yellow mustard

  • 1 tsp soya sauce

  • 1/8 tsp cayenne pepper

INSTRUCTIONS

1. In a small saucepan, HEAT oil and SAUTÉ the onions and garlic.

2. ADD all the remaining ingredients and WHISK until well combined.

3. Bring ingredients to a BOIL, then SIMMER for 20 minutes. Cover with a lid to prevent splashing.

4. Let it cool, then TRANSFER to a glass jar.

Who says you can’t buy happiness, when you can buy a barbecue.

And if you liked these recipes, make sure to leave a comment below.

If you’re feeling adventurous, get your creativity on and tag me on Instagram @colourmypalate or look out for #colourmypalate so I can see what you’re cooking up!

I’m always happy to chat so don’t be shy to say hi at colourmypalate@gmail.com, Facebook, and Twitter.


 
Laura NguyenComment