MEAT
If you're thinking of offering meat at your BarbeCURE®, make sure you:
Choose lean, thick, even cuts of meat - Whilst a small amount of fat can be good for flavour, too much is unhealthy and can lead to BBQ flare-ups.
Marinate with low salt and low sugar – Try to marinate your meat overnight or for a minimum of three hours before cooking. Some research has shown that marinating your meat may lower the risk of some cancers*.
Avoid charring or burning your meat by cooking it on a low even heat – This will not only improve the taste but also reduce the risk of you consuming substances linked to the development of cancer.
VEGETABLES
Veggies were made for the BBQ: Corn, capsicum, eggplant, tomatoes, zucchini and of course, onions!
Vegetables look great on the plate and are a fantastic healthy option for your BarbeCURE®.
Eating the recommended five vegetables a day is associated with lowering the risk of cancer.*
Like meats, your cooking time for each vegetable will vary – the higher the water concentration in a vegetable, the faster it will cook.
To prevent your vegetables from being burnt on the outside and raw in the middle, quickly sear the outside on a hotter part of the BBQ before moving it to a cooler section to continue cooking.
FISH
Cooking up some tasty seafood at your BarbeCURE® will not only impress your guests but there is also some evidence that increased fish consumption may contribute to a reduced risk of breast, prostate and bowel cancers.**
Always try to include fish (preferably oily) in your diet at least twice a week.
Cooking fish on the BBQ is easy. The key is in selecting the right type of fish – firm fish is best, and try to opt for whole fish or thick steaks from the large deep-sea varieties. Oil and season to taste and use a simple light marinade such as lemon and herbs.
If cooking whole fish, wrap in foil (keeping the shiny side to the food). Your fish is cooked when it turns opaque and starts to flake when tested with a fork.
For large fish allow 20-25 minutes per kilo on low heat.
OTHER TIPS
Don’t forget your sides - Adding a variety of fresh vegetables and salads has a huge variety of health benefits. Try to include three different coloured vegetables in each meal.
Keep your salt and sugar intake to a minimum - This includes the use of processed tomato and BBQ sauces.
Make sure your BBQ is as healthy as the food you plan to cook - Remove all previous fats and build-up before you start to cook. Don’t think that you can just burn off the old stuff – you may be adding unnecessary carcinogenic material to your food.
Wear a hat, sunscreen and drink plenty of water.
