Healthy barbecue

Barbecue is one of the most pleasant forms of meal preparation. Barbecue meals are tasty to most of us. What can we do to make it safe and healthy? How to prepare? We should be guided by few rules.

Barbecue products:
Choose only fresh products and do not buy ready-made meals. For the meals to have their unique taste, it is important to prepare them earlier. We should rely on good quality products: beef (loin, silverside), poultry, fish, seafood, vegetables; onion, pepper, corn, eggplants, mushrooms,
Preparation of products is very important. For the meat to have a distinctive taste, we should rub it with marinade and leave for at least 30 minutes. The marinade can include herbs, honey, vinegar and lemon juice.

Grilled vegetables are always tasty.
Grilled vegetables, given their unique taste, are preferred even by choosy gourmets. To retain their aroma and nutrients, we should grill them for only few minutes. When processing, we can cut out various forms, the more uncommon the better: slices, round slices, match-like slices and we can use baking forms. We can use fresh herbs and spices: garlic, rosemary, sweet and spicy pepper and thyme. 

Grilled fruits:
Fruits can be grilled just as vegetables. We can prepare: pears, apples, bananas, citruses. Fruits are delicate so do not grill them too much. Few minutes is enough and fruits are ready to consume.
• We do not peel bananas before grilling. We can cut them into halves or alongside, or grill as a whole. Baked banana has a sweet taste. It is ideally served with dark chocolate or nuts.
• Apples are classic grilled fruits. Try to prepare them differently. Remove the cores and put a currant jam inside, sprinkle with nuts and pour with honey.
• Harder pears will not crush while grilling so you can add a bit of honey.

Safety and preparation time:

Rush is a bad advice so quick meals can be burnt. Be patient – place the grate higher even if it will extend the preparation. Use one-time grilling trays.

Few barbecue proposals.
INGREDIENTS: turkey fillet (400g), pesto (60g), basil
Preparation: Wash turkey chops and dry. Rub with pepper on both sides and smear with pesto. Leave for 1h in a fridge. Grill on both sides for about 3 minutes.

How to serve: grilled potatoes*, tomato salsa

Grilled potatoes:* Ingredients: potatoes (8 pieces), Garlic (25g, 5 pieces), rosemary, sweet pepper, fresh pepper, cumin.

Preparation: wash potatoes, dry with paper towel, cut fan-like slices but do not cut up to the bottom, at about 2/3 of depth. Place garlic slices between the potato slices. Pour the whole with oil and spice it. Wrap each potato with foil and grill for about 30 minutes.

INGREDIENTS: chicken breast (400g), cocktail tomatoes (300g.), onion (160g.), garlic (10g.), rosemary (4g, tea spoon) basil (4g, tea spoon), rapeseed oil (50g.), fresh ground pepper
DIP: cream cottage cheese (100g.), chives (10g.), garlic (5g.), cumin (2g., ¼ teaspoon), pepper.

Preparation: Cut meat into cubes and place into a bowl. Mix oil, chopped garlic, rosemary, basil and pepper (for taste), add to the meat and mix. Leave in a fridge for 1 h. Soak sticks in water, spike pieces of meat, cocktail tomatoes and onions sliced into eights. We smear whole shashliks with the rest of marinade. Grill from all sides until the meat has a gold-brown color.

Dip: Put the cottage cheese into a bowl, add finely chopped garlic and chives. Season for a good taste with cumin, salt and pepper.




INGREDIENTS: chicken breast (500 g), peanut butter (50g) garlic (20g) soy sauce (10ml) honey (50g) curry (5g), lime 1 piece, rapeseed oil

Preparation: Wash the chicken breasts, dry them and then cut into thick cubes. Squeeze a clove of garlic to a larger dish through the press, add soy sauce, honey, peanut butter, crust peeled from scrub and previously scalded lime. In addition, we squeeze lime juice and add to the marinade. Season with the curry and add a little oil. Roll the chicken in a marinade and let it rest for 10-15 minutes. Soak the sticks so that they do not stick to the chicken. Then spike as you wish.

Serving suggestion: Salad of tomatoes and rocket salad with olive oil, baked potatoes.

INGREDIENTS: Salmon fillet (400 g), freshly ground black pepper, rapeseed oil (10g), basil,

Salsa: onion (60g), mango (120g), grated ginger (5g), tomato (280g), lime (60g and juice), coriander (1 bunch), rapeseed oil (30g), freshly ground black pepper, mint.

Cut the salmon fillet into slices, season with pepper. Put on trays for about 4 minutes on each side.

Salsa: Cut the onions into the feathers, place the mango cubes into the bowl. We add frayed ginger and the peel rubbed off from the scrubbed and previously scalded lime and juice. Chopped coriander, mint, rapeseed oil. Season with pepper.

Serving suggestion: millet groats

Nutritionist PSS Erwina Szymczyk