Picnics and barbecues
Loads of ideas for tasty outdoors eating.
Picnics and barbecues
If you want to eat healthily or you have diabetes, it does not mark the end of enjoyable summer barbecues or picnics. With a little planning, you can dine outside and enjoy all the wonderful flavours summer has to offer. Barbecuing is a great way to cook and can make healthy food even tastier. With some creative thinking you can pack your picnic basket with delicious healthy options too.
Revamp your barbecues and picnic for more flavour and nutrition. Break old habits and start new ones with healthy eating. Here are some ideas to get you started:
Tasty meat, fish and poultry
Use oil-vinegar based marinates for meat, fish and poultry. Fruit purees, diluted fruit juice and low sugar preserves can also be used for tasty marinades. For example, marinate slices of beef in orange juice before barbequing. Then, put them in a plastic freezer bag for less mess and quicker clean up. Use a brush to lightly apply the marinade during barbecuing. Herbs can be added to meat, fish and poultry before placing on the barbecue also (see below).
Experiment with fruit and vegetables
Add colour to your barbecue or picnic with fruit and vegetables. The wide variety available in summer makes it is easy to eat the recommended 5 portions daily.
Perk up traditional dishes by using strawberries, pears, pineapple, and kiwi. Add them to salads, salsa or puree them in smoothies. Jazz up fruit salad by adding any seasonal fruits. Buying fruit in season means you will get them at the best price. Look out for special offers on exotic fruit like kumquats, mangoes or star fruit in your local supermarket. Try barbecued fruit kebabs or banana parcels.
Vegetables like peppers, corn, aubergine or onions can be seasoned with herbs and placed directly on the barbecue until tender and brown. Vegetables like courgette, tomatoes, mushroom or carrot can be sliced, seasoned and wrapped in foil before placing on the barbecue and cooking until tender.
Salads
Salads don’t have to be boring. Use different varieties of lettuce to form the bases of your salad. Spinach leaves, watercress, celery tops, basil, parsley and chicory are also great in salads. Experiment with ingredients i.e. cherry tomatoes, sun dried tomatoes, pumpkin, butternut squash, cucumber, onion, different varieties of cheese, olives, chickpeas, etc. Add milk, fruit juice, or low fat yoghurt to low fat mayo for a tasty dressing. Serve low fat salad dressings (watch out for sugar in these), balsamic vinegar, low fat yoghurt etc on the side.
Rice, couscous and pasta also provides an excellent basis for salad. Spice them up by adding flaked almonds, raisins, sun dried tomatoes, different varieties of beans (e.g. kidney beans, black eyed beans), peas or lentils etc.
Remember fruit and vegetables can be eaten alone, added to salads or used as garnish.
Get physically active
Barbecues and picnics provide great opportunity to get physical with friends and family. Playing games like frisbee or football with the kids is a fun way to burn lots of calories. Walking also helps burn up unwanted calories so take that forest trail or walk along the beach.
Tips:
Include your starchy food (bread, rice, pasta, cereal potatoes). E.g. eat your burger or chicken pieces with a whole wheat roll.
Watch your portion size. Ask for a smaller burger and fill it out with salad. Use a plate for even the smallest snack. You’ll eat less!
Try to eat the same size portions that you would eat at home.
Keep well hydrated throughout the day.
Choose lean cuts of meat where possible.
Enjoy the salads but stay away from those covered in high fat or sugary dressings.
Watch your alcohol intake.
Remember - Move a little more, eat a little less!
Find out more about diabetes.
Read about exciting ideas for herbs, spices, dips and desserts.
This information was provided by the Community Nutrition & Dietetic Service of the Health Promotion Department, HSE Dublin North East.
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