BBQ mag ic
Nourish
You’ll appreciate a summer barbecue even more when you know it’s packed with healthful goodness. Rose Miller and Johanna Knox offer tips and recipes.
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s the days get longer, more and more of us are firing up the barbecue to enjoy summer sunshine and smoky flavours with friends and family. Barbecued meals sometimes (justifiably!) get a bad rap as unhealthy. But there are plenty of delicious ways you can change this.
TIPS FOR YOUR BARBECUE • Choose lean meat, such as chicken tenderloin, or trim fat off and remove skin. • Add plenty of veges to the grill. Sliced onion, sliced capsicum, sliced eggplant, whole tomatoes, field mushrooms, whole zucchinis, and corn on the cob are all delicious. (See our grilled corn recipe opposite.) Spray them with olive oil spray before you throw them on. • Fruit can be grilled, too. Try banana, pineapple, peach, or melon. Use fruits that are firm and not too ripe. • Serve low-sugar drinks. • Serve high-fibre bread. • Look for low-salt, low-fat, and low-sugar sauces to have on the side – or make your own. (See our two sauce recipes on page 23.) • When you’re out at someone else’s barbecue, stay hydrated by drinking plenty of water and watch your portion size. Set yourself a challenge to build yourself a plate that meets, as closely as possible, the ‘Diabetes Plate’.
POTATO SALAD SERVES 4 AS A SIDE
Swapping out mayo for a yogurt dressing makes this a tangy, creamy potato salad everyone will love. Use whatever salad herbs you have at hand for extra zing.
DIETITIAN NOTE:
New potatoes are lower in carbohydrate than older potatoes. If you make a potato salad with old potatoes, there will be roughly twice the carbs.
500g new potatoes, chopped into chunks ½ cup plain low-fat yogurt 1 tbsp olive oil ½ tsp dijon or wholegrain mustard 2 tsp red wine vinegar ¼ cup spring onion, sliced thinly 1 tsp capers, chopped (optional) ¼ cup chopped fresh salad herbs such as mint, dill, parsley, chervil A pinch of salt, and a grind of pepper to season
Wash your potatoes, leaving the skin on (extra fibre!). Bring a pot of water to the boil, then add your chopped potatoes. Bring back to the boil and cook for 10 minutes, or until soft (don't let them cook too long or they will get mushy). Drain. While your potatoes are cooking, whisk together the yogurt, olive oil, mustard, vinegar, and salt and pepper. Mix with your cooked potatoes while they are still warm – this will help the potatoes absorb the flavours of the dressing. Once cooled, stir through the spring onion, capers (if using), and the fresh herbs. Variations: Add some chopped celery and/ or cucumber for some crunch!
PER SERVE | CALORIES: 575kJ (140kcal) | PROTEIN 5.6g | FAT 3.7g (SAT FAT 0.6g) | CARBS 18.4g (SUGAR 2.9g) | SODIUM 54mg
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DIABETES WELLNESS | Summer 2021
