Ideas to make a healthy barbecue that everyone will like

Summer. Sun. Sea. Mount. Vacation. And an outdoor barbecue. There are really few things more summery than a barbecue with family or friends. Enjoying an appetizing dish in nature is one of the pleasures of this season. But many people who follow a plant-based diet and are concerned about their health wonder if barbecue is really a healthy technique, not to mention how to reconcile the vegetarian diet that one may have with the menu of other people who may have a totally different diet…

Barbecue and barbeques have a bad name among health-conscious people, but can be prepared in a healthier way. To make a healthy barbecue, you have to take care of both the way you prepare the food and the menu that we are going to present.

How to make a healthy barbecue

When cooking, The most detrimental to health is cooking meat with a high fat content. and that, in addition, is marked by the grill. If cooking meat, it’s best to opt for lean meats and pre-cook them in an oven or pan to give them just a hint of the grill.

A healthier option is opt for a vegetable menu: It will not contain harmful saturated fats, you will be lower in calories and will provide more fiber and nutrients.

To make a healthy barbecue there are many possibilities, beyond the simple barbecue of vegetables:

Of course, to make a healthy and complete vegan barbecue menu, the barbecue will have to contain a lot of vegetables in the form of salads and vegetables prepared on the grill, but also vegetable protein.If we feel like or want to prepare a more forceful barbecue, some carbohydrate in the form of potatoes or roasted sweet potatoes or cereal salad such as quinoa, rice or couscous. Another option is to include the whole grain hamburgers vegetables. Below I tell you how to make one Homemade vegetable burger ideal for barbecue, more compact so that it does not break. If we are going to cook for a group of people who follow different diets, preparing a barbecue of different types of vegetables such as zucchini, peppers, aubergine, mushrooms, potatoes, broccoli or cauliflower will ensure that even the most carnivorous enjoy . To make the menu more complete, we can serve with creamy sauces rich in protein such as different types of hummus, tofu mayonnaise or cashews and pestos prepared with nuts. In addition we can prepare complete salads with boiled potato, chickpeas, beans, quinoa, nuts and different types of fruit and vegetables.

Another option is to prepare vegetable proteins on the barbecue such as tofu, tempeh, seitan, or bean burgers. Instead of opting for already flavored or prepared proteins from supermarkets, which, although they are vegetables, are still a processed product, it is better to use simple variations of the proteins and prepare marinades with spices such as ginger, curry, garlic, paprika, soy sauce, miso, fresh herbs… This way we can ensure that we consume quality ingredients and enjoy a truly healthy and nutritious dish.Include different salads It is another way to give variety to the menu and ensure the presence of raw foods rich in vitamins, minerals and fiber. To finish the barbecue, we can prepare different types of fruit on the grill such as peaches, watermelon, pineapple, pear, banana or fig. The sugars in the fruit caramelize and it has a very intense flavor. we can Accompany with coconut yogurt or another vegetable yogurt, homemade banana ice cream or some cashew cream, tofu or custard. This is how we really enjoy company, time and family in the healthiest way.

Vegetarian BBQ Recipes

Here are three healthy barbecue recipes to hit with the whole family.

1. Tempeh and pineapple skewers

Preparation: 15 minutes – Maceration: 30 minutes – Cooking: 16 minutes

Skewers are a hit at barbecues. these are a bit different but with a lot of flavor. The combination of sweet and salty makes them irresistible.

Ingredients (2 people):

250 g of tempeh half a pineapple 1 red onion

For the macerate:

3 tablespoons of soy sauce 3 tablespoons of olive oil 3 tablespoons of pineapple juice 2 cloves of garlic 1 cm of grated ginger 1 tablespoon of rice vinegar 1 teaspoon of cayenne powder ½ teaspoon of cumin

For the cilantro and avocado sauce:

1 ripe avocado 1 bunch coriander 1 tablespoon lemon juice 1 garlic clove 1/2 teaspoon cumin 1 pinch cayenne pepper 1/2 tablespoon nutritional yeast

Preparation:

dip the chopsticks for the skewers in water.peel the pineapple, cut it into slices, discard the hard center and cut into 3cm cubes. Save the juice.prepare the mash grinding all the ingredients until you get a paste and put it in a bowl.cut the tempeh Carefully dice about 3 cm, add to the bowl with the marinade and cover carefully. Leaves macerate about 30 minutes.Peel and chop the onion and cut into quarters.Prepare the cilantro and avocado sauce crushing all the ingredients. Guard.Toggles on the skewers the tempeh cubes, the pineapple and the onion. With the help of a brush, spread with the rest of the marinade and cook them on the barbecue on all sides until the onion and pineapple are caramelized and the tempeh begins to brown. It will take about 4 minutes for each side, totaling about 16 minutes.It serves with cilantro sauce and avocado.

2. Kale fillets with romesco sauce

Preparation: 15 minutes – Cooking: 10 minutes

A vegetable barbecue is something very common that we have all eaten and it is offered even by the smallest and most traditional restaurants. Those vegetable barbecues usually always include the same vegetables: zucchini, pepper, mushrooms, onion. Why not grill a cabbage? Dare and try this crunchy delight that will surprise you.

Ingredients (4 people):

1 head of plain cabbage 3 tablespoons of extra virgin olive oil 2 cloves of garlic black pepper salt

For the romesco sauce:

2 red peppers 2 tablespoons toasted almonds 2 tablespoons toasted hazelnuts 2 tablespoons lemon juice 1 garlic clove 2 tablespoons olive oil a pinch of black pepper 1/2 teaspoon salt

At your service:

2 tablespoons toasted hazelnuts or almonds 2 tablespoons fresh parsley

Preparation:

Start with the romesco sauce. You need baked peppers. You can use some jarred peppers or cook whole red peppers in the oven at a temperature of 260 degree about 20 minutes, until they start to turn black. Then cover with a plate and leave for 5 minutes. Remove the skin and seeds. Once done, blend all the ingredients for the romesco sauce until creamy. Booking.To make the cabbage steaks, heat barbecue to medium high heat. Remove the outer leaves of the cabbage, if they are a little dry. Cut the bottom of the stem and place the cabbage on a cutting board, in the direction that it grows. Slice the whole head from top to bottom, making large fillets 1-2 cm thick. Leave the stem inside, so that it supports the fillets and the leaves do not fall off.In a bowl mix olive oil with salt, pepper and minced garlic.Paint the fillets with the mixture and cook on the barbecue for about 5 minutes on each side. You can also cook them in the oven at 200 degrees for about 10 minutes, turning them over in half the time. Serve with the sauce, the chopped nuts and parsley.

3. Vegan BBQ Burgers

Preparation: 20 minutes – Rest: 20 minutes – Cooking: 15 minutes

Many homemade vegan burgers are very delicate and break easily. These burgers made with real, natural ingredients unite a ideal texture for barbecue. Try doing them next time.

Ingredients (6-8 burgers):

1 tablespoon ground flaxseeds 2 tablespoons olive oil 1 onion 2 garlic cloves 100 g mushrooms 1 teaspoon smoked paprika 1 teaspoon cumin ½ teaspoon herbs de Provence 2 tablespoons soy sauce 4 tablespoons sunflower seeds 300 g cooked black beans 150 g brown rice cooked80 g fine rolled oats1 tablespoon nutritional yeast2 tablespoons fresh parsleypeppersalt

Preparation:

In a small bowl, mix 1 tablespoon of ground flax with 3 tablespoons of water and let sit. You already have your “linen egg”.peel and chop onion and garlic. Clean the mushrooms and finely chop them. Chop the parsley.In a frying pan, heat 2 tablespoons of oil. Add the onion and garlic and fry for 7 minutes until transparent.Add the mushrooms and a pinch of salt and cook over medium-high heat, stirring for about 5 minutes, until cooked. Add the paprika, the cumin and the fine herbs and give it a couple of turns in the pan.shreds sunflower seeds and oat flakes until you get a coarse flour.Drain the beans well and put them in a bowl. Mash with a fork until you get a textured puree.Add the rest of the ingredients: flax egg, stir fry, rice, oats and seeds, soy sauce, nutritional yeast. Mix well and season with salt. Let rest for about 20 minutes in the fridge until the oats absorb the moisture. With the help of wet hands, make hamburgers. Heat the barbecue or a griddle at medium-high, brush the hamburgers with a little oil and cook for about 5 minutes per each side. Serve with sauce of your choice and vegetables.