Summer is the season of good weather, friends, and barbecue! But if you do not want to even so neglect your diet, learn how you can make a bbq healthy and delicious.
Although already have passed the 3 main days of barbecue (Santo António, São João and São Pedro), summer is a favorable time in the evenings among friends in the company of good meat on the grill.
However, for those who try to follow a healthy diet and really cares about your health, these heights can be something fragile and feared… but for no reason! First because the dinners with friends should be taken advantage of, and second because there are strategies to make the bbq usual for a hearty barbecue.
10 STEPS TO MAKE A HEARTY BARBECUE
1. START THE MEAL WITH VEGETABLES
Avoid attack soon the sausage fresh or the bread and patés.
You’d rather start your meal with a good bowl of soup or a salad, so it “calms” your appetite, at the same time it provides your body food protectors before you fill it with things less favourable, such as sausages, fries and all those things typical of barbecues.
2. OPT FOR WHITE MEATS AND/OR CUTS SLIM
To rethink your options. Maybe instead of chops and spare ribs, the best would be to opt for white meats such as chicken steak or turkey without the skin, or at least opt for more cuts lean of red meat, as fêvera and pork loin, and the loin, rump and chuck cow, rejecting always the skins and fats visible.
3. YOU HAVE A OPTION OF FISH
Although the traditional are the meats, the grilled fish can also be a healthy option, provided that you discard the skins burned.
4. MAKE MEAT WITH FRUITS AND VEGETABLES
Instead of only meat and fish, can make a skewer alternating pieces of chicken breast with pineapple, onion and bell pepper, for example. In addition to being a combination delicious, can be a way of avoiding exaggeration.
5. OPT FOR SPICES AND AROMATIC AT THE EXPENSE OF SALT
Instead of seasoning the meat/fish with salt q. b., abuse of the lemon juice, oregano and black-pepper, for example. The flavor is much more rich, and the body will thank you.
6. BEWARE OF POLYCYCLIC AROMATIC HYDROCARBONS
The name sounds evil, and the effect sounds even worse! These substances are formed when fat from the meat drops on the flames (this is if you are cooking on the grill), which will cause the flames even higher, which are in contact with the same. These flames contain hydrocarbons, which adhere to the surface of the meat, and that have carcinogenic properties. Although the studies conducted have included large amounts of hydrocarbons, the better will be to play safe and remove the pieces of burnt meat or fish.
Other tricks pass by avoiding the direct contact with the fire, reduce the time of cooking to high temperatures, pre-cooking the meat before cooking on the grill (a way of keeping the previous point), and turn the meat several times.
7. AVOID THE SAUSAGES AND SMOKED
Although they are delicious and typically Portuguese, these are the foods most harmful to our body, either by the salt content, either by fat, and smoke to which they are subject. Include them in your diet only once a month or every two months.
8. ATTENTION TO THE SIDE DISHES
Is it really necessary to ingest extra calories in a potato-chips, bread, and bread?
Why not try it before a follow-up with couscous, bulgur, quinoa , or basmati rice? They are delicious and much more fresh and light for summer.
9. PREFER WATER TO ALCOHOLIC BEVERAGES
Each gram of alcohol has 7kcal, which ensures a consumption of more than 300kcal at the end of the 3 glasses of wine, for example.
Opt for water or herbal teas, which do not contain calories, they help to counter balance the salt of the meats.
10. FRUIT FOR DESSERT
To cap the meal, there is nothing that a Portuguese likes more than a good dessert… if you are as well caloric, so much the better. But why not take advantage of the coals to make a grilled pineapple with cinnamon? Or so enjoy the oranges, which are still well-docinhas, and which enhance the absorption of iron (present mainly in meat).
Now you know, if you only have a barbecue during the summer, enjoy in the best way; if it is a thing regular, the best way is to start using some of these tips, for the good of your health!