What is healthy to eat at a BBQ?
Summertime!
We have waited so long for this time to arrive, and it is finally here. The time for longer days to explore the outside world and tank up on the vitamin D-filled rays of sunshine has come.
Today in our Juice Plus+ blog, we want to share refreshing ideas on what is healthy to eat at a BBQ, and in another blog, we share easy 10-minute healthy picnic ideas.
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Let us inspire YOU with yummy recipes for on-the-go, on the grill, or the perfect summer dessert!
Let’s define what healthy is first.
Healthy food at a summer BBQ…
- needs to be absolutely tasty
- is nourishing to the body
- makes your belly feel comfortable
- is balanced and demonstrates variety
This means, healthy food is very individual to each person. With this in mind, let’s explore some tasty options… what is healthy to eat at a BBQ: mains, side dishes, and the perfect summer dessert.
TOP 10 healthy summer BBQ dishes
Here is a list of our top 10 plant-based and more BBQ recipes, with the recipe ingredients and directions below (after the list).
Healthy food at a summer BBQ needs to be absolutely tasty!
Food enjoyment is crucial to a good BBQ party.
- Cauliflower Steaks: An unexpected flavour taken right off the grill.
- Very Veggie Skewers: Choose your veg plus protein and MARINATE for the best results.
- Grilled Avocado & Quinoa Salad: Another unexpected grill item that lets the plant-based and vegan guests feel welcome at your BBQ party.
(Keep scrolling for recipe ingredients and instructions).
Healthy food at a summer BBQ is nourishing to the body!
Choosing a macronutrient or micronutrient to focus on helps us to be aware of what we intake every day.
- Macronutrients = protein, carbohydrates, or fats.
- Micronutrients = vitamins, minerals, and other nutrients we need in small amounts.
- Black Bean Burgers: A plant-based burger recipe with a protein focus.
- Feta Sweet Potato Salad: A tasty salad with a focus on a nutrient called betacarotene, which is why a sweet potato is orange!
Healthy food at a summer BBQ makes your belly feel comfortable!
- Gazpacho – Grapefruit & Carrot: A blend of vegetables and fruit, gazpacho is a cool, refreshing summer soup that hydrates as well.
- Dairy-Free Frosty Chocolate Chip Mint Shake: As we age, we tolerate creamy milky foods less and less. Not everyone, but most of us. Making the switch to either lactose-free milks or plant-based milks help if you sense you cannot tolerate cow’s milk.
Healthy food at a summer BBQ is balanced and demonstrates variety
Variety is the spice of life and as far as nutrition goes, it makes a lot of sense to eat different things throughout the year as each different colour of fruit and vegetable often represents what nutrients you can find inside.
- The Mother of all Summer Salads: This salad combines many colours all together for variety in nutrition, taste, and texture as well.
8 HEALTHY BBQ PARTY RECIPES
Cauliflower Steaks AKA Grilled Cauliflower
Serves 4
Ingredients:
1 large head cauliflower
3 tbsp. olive oil
2 tbsp. Everything Bagel seasoning*
Directions:
- Get your grill going to 200 °C.
- Slice the cauliflower into about 1.5 - 2cm thick. It if is too thin, the steak will fall through the grill.
- Brush the steaks with olive oil and then apply the seasoning generously ALL OVER the steaks.
- Gently lie the cauliflower on the grill and cook till you see grill marks on the steaks.
- Using tongs and a spatula with care, flip the cauliflower steaks over and grill the other side.
- Cook no longer than 5 minutes all together!
- When ready, move to a serving plate and enjoy.
*If you cannot find Everything Bagel seasoning in your store, stir the following seasonings together in a bowl ½ tbsp. sesame seeds, ½ tbsp. poppy seeds, 1 tsp. garlic powder and 2 tsp. sea salt.
Very Veggie Skewers
Serves many
Ingredients:
Wood skewers, soaked in water
125g mushrooms
1 red pepper, cut for the skewer
1 yellow pepper, cut for the skewer
2 red onions, quartered
2 courgettes, cut for the skewer
2 limes, juiced
Salt, pepper, paprika
Optional Protein:
500g tofu (Smokey or teriyaki flavour), cut into chunks
200g Halloumi Cheese, cut for the skewer
Directions:
- Prep veggies, season and marinate for at least 15 minutes in the lime juice.
- While that is marinating, soak the skewers in water for about 15 minutes.
- Assemble the ingredients on the skewers.
- Grill on 2 sides till grill marks show.
- Enjoy with a salad or some rice.
Grilled Avocado and Quinoa Salad
Serves 4-6
Ingredients:
3 ripe avocados, cut in half, pitted
200g quinoa**, already cooked and cooled
1 cucumber, sliced
10 cherry tomatoes, halved
1 garlic clove, minced
½ lemon, juiced
4 tbsp. olive oil + extra on the side
1 tsp. Dijon mustard
1 tsp. red wine vinegar
20g fresh parsley, chopped (optional)
Make the salad dressing:
- Blend the garlic clove, lemon juice, olive oil, Dijon mustard and red wine vinegar together.
Combine the ingredients:
- In a medium sized bowl, first stir the dressing with the tomatoes and cucumber slices and then gently add in the cooked and cooled quinoa to the bowl.
Grill the Avo!
- Brush the avocado halves with olive oil.
- Place face down on the grill and cook until grill marks show.
Enjoy your quinoa salad with a ½ grilled avocado.
**Weight after cooking.
Black Bean Burgers
The “meatiest” plant-based burger that looks like one too.
Serves 4
Ingredients:
2 cans black beans (400g each)
150g breadcrumbs (gluten-free option = 150g ground flax seeds)
1 red onion, chopped into small bits
Salt & pepper, to taste
1 tsp chili flakes, optional
½ tbsp. balsamic vinegar
1 tbsp. olive oil
Burger buns x 4
Condiments of your choice! We like…
Pickles
Shredded lettuce
Tomato slices
Jalapeños
Slice of cheese
Directions:
- Drain and rinse the black beans and pour into a medium sized bowl. Gently mash about ½ the beans.
- To the bowl, add the breadcrumbs (or ground flax seeds), the red onion, salt, pepper, chili flakes, balsamic vinegar, and olive oil. Using your hands, mix well.
- Divide into 4 equal parts and shape into burgers.
- Place in the fridge and chill for 15 minutes.
- Spray grill with non-stick spray or brush with olive oil.
- Grill the bean burgers for about 5 minutes on each side, taking care when you flip them over. Top with cheese if you want.
- Add to a bun and choose your condiments. Dig in!
Feta Sweet Potato Salad
Ingredients:
1 medium white potato
2 sweet potatoes
3 tbsp. jalapeños, chopped (optional)
20g fresh coriander (optional)
1 block of feta cheese, crumbled
½ lemon, juiced
Salt & pepper to taste
Directions
- Wash the white potato and sweet potatoes, cut them into eighths.
- Put them into a large baking dish.
- Bake about 20 – 30 minutes till tender.
- While the potatoes bake, finely chop the jalapeños and the coriander leaves, and add to a large bowl. Crumble in the feta cheese.
- Check that the potatoes are cooked through.
- Add potatoes to the bowl, pour the lemon juice on top and gently stir mixing all the great flavours together.
- Season with salt and pepper to taste.
- Enjoy warm or room temperature.
Gazpacho – Grapefruit & Carrot
Serves 4
2 grapefruits, sliced and seeds removed
2 carrots, roughly chopped
½ small red onion
1 clove garlic
250ml water
1 lime, juiced
Salt & pepper to taste
Directions:
- Blend ingredients together.
- Chill in the fridge for about 15 minutes.Serve and enjoy.
Dairy-Free Frosty Chocolate Chip Mint Shake
Cold, creamy, and full of fresh mint, this shake will freshen any hot summer day!
Ingredients:
250ml plant-based milk
1 scoop or sachet Complete by Juice Plus+ Vanilla
1/2 banana (frozen)
1 handful mint leaves or 2-3 drops of peppermint oil 4-5 ice cubes
Cacao nibs (to taste)
Directions:
- Place all ingredients except the cacao nibs in your blender.
- Blend until smooth.Taste to see if you need more peppermint flavour.
- Stir in the cacao nibs and enjoy.
The Mother of all Summer Salads
The important thing about summer salads is keeping them crisp and fresh! Do not mix the ingredients until the very last moment AND allow the dressing to be poured by your guests.
Ingredients Plants & Nuts
1 large head of crisp romaine lettuce or other leafy green salad
125g pomegranate arils
100g pecans
1 apple, chopped
Protein Options: Choose one (or two :-))
100g Cheddar cheese, cubed
3 boiled eggs, chopped
200g chicken breast or sausage, chopped into bite sized pieces
200g tofu, chopped or crumbled
200g plant-based grilled sausage, crumbled
Dressing:
Let your guests choose from Italian, French or Sesame store bought dressing. (Keep dressings cool and out of the sun).
Directions:
- Wash and dry the romaine. Chop into bite sized pieces and add to a large bowl.
- Prep the veg, fruit, nuts, and seeds.
- Gently toss with the rest of the ingredients.
- Allow the guests to choose their dressing.
- Enjoy with grilled vegetables or other grilled treats.
To your health!
Vanessa
Vanessa Gatelein
Health & Wellness Coach
@food_changes_everything
