Five sizzling barbeque tips 30 November 2020 Hot Australian summers are the perfect setting for a barbeque with friends and family. But rather than settling for an uninspiring table of poor quality, processed meats – why not wow your guests with these five sizzling barbeque tips for a fresh, colourful and healthy spread? Protein Perfection Choose leaner cuts and trim away the visible fat – try chicken breast without the skin and lean cuts of beef, lamb or pork. Opt for reduced fat sausages. Far from being bland these varieties are usually loaded with great flavours and are sure to be a hit! Stick to thin varieties and prick with a fork while cooking so the excess fat can drain away. Try seafood such as grilled salmon, barramundi and prawns. They are bursting with Omega-3. Serve with a squeeze of lemon for a refreshing boost. Aim for a quarter of your plate to come from healthy protein foods. Boost your Burgers Make your own burger patties and add your own healthy twist – try adding grated carrot or zucchini for a veggie boost or adding cooked lentils or mashed kidney beans for a fibre boost and delicious nutty flavour. Use lean mince and add onion and your favourite herbs and spices to up the flavour and nutrition. Super Salads & Veggies Aim for half your plate to be full of salads – they are the perfect way to fill up and cool down on those hot summer days. Try making a few different salads, no one will want to miss out and you’ll naturally up your veggie intake. Take your salads to the next level by add lots of colour and variety – there are endless combinations to try. Have a look at our website for inspiration. Try adding corn on the cob to your barbeque – it gives the corn a delicious, smoky flavour and increase your veggie intake at the same time! Impress your guests with a veggie stack – start with a flat mushroom and then add layers of pumpkin, eggplant, capsicum, zucchini and red onion. Top with cherry tomatoes and fresh herbs. Scintillating Skewers Make colourful vegetarian skewers with onion, capsicum, zucchini and cherry tomatoes or alternate your veggies with lean meats. Prawns are quintessentially Australian and go beautifully on skewers. They are naturally low in kilojoules but packed with nutrition. Serve with a squeeze of lemon or a dash of garlic. Fruit kebabs are a delicious sweet treat for the afternoon – serve fresh for a revitalising burst or barbeque to caramelise the natural juices. Master Chef Cooking Tips There’s no need to add oils to your barbeque. Most models have a non-stick coating, making your barbeque even healthier! Cook on the grill rather than the hot plate so excess fat can drain away. Avoid overcooking or charring your meats – research has shown this can increase your risk of some cancers. Use lemon, garlic, herbs, spices and chili to create a taste sensation rather than oils and salt. If you’re looking for more tips on healthy eating and cooking, check out these handy factsheets.