We’ve prepared some tips to help you prepare for your BARBECURE so you can relax and enjoy a easy, tasty and healthy BBQ on the day.
Here are some healthy tips when you're going to choose the meat for your BARBECURE.
- Choose lean, thick, even cuts of meat - while some fat is great for flavour, too much fat is unhealthy and can lead to BBQ flare ups.
- Marinades with low salt and low sugar are ideal – try to marinate your meat overnight or for a minimum of three hours before cooking. Marinating your meat is believed to 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 reduce any risk of you consuming unwanted cancer causing substances.
Some vegetables were made for the BBQ: corn, capsicum, eggplant, tomatoes, zucchini and of course, onions!
Vegetables add colour to the plate and are a good vibrant option when putting together a healthy 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 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.
Adding white meat to your BARBECURE as part of a healthy diet will not only impress your guests, there is some evidence that increased fish consumption might contribute to a reduced risk of breast, prostate cancer and bowel cancer^.
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 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 for each kilo on a low heat.
OTHER BARBECURE TIPS
Don’t forget your sides - adding a variety of fresh vegetables and salads will help in the prevention of cancer. Try to include three different coloured vegetables in each meal.
Keep your salt and sugar intake to a minimum - including 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.
Have a great time, raise lots and help us cure cancer.