Healthy Barbeque Ideas

Nothing spells summer quite like “BBQ."  Cold drinks on the patio, mouth-watering food on the grill and smiles all around!  For those of us who live in a cold winter climate, basking in the warmth of the outdoors is a long-awaited treat.  When we gather with family and friends, food inevitably becomes a focal point.  However, too often these summer meals can revolve solely around greasy burgers, hot dogs and mayonnaise-laden salads. Maybe it’s time to rethink the barbeque and take advantage of the fabulous seasonal fruits and vegetables grown right here close to home.

With the arrival of spring we start to see farmers’ markets coming alive, brimming with fresh local produce. I don’t know about you, but I am inspired when I see those bunches of beets with their glistening green tops, the rows of crisp green asparagus and the baskets of sweet juicy strawberries.  Those fruits and vegetables, at their peak ripeness, are filled with nutrients, fiber and antioxidants that will leave all of us with glowing skin, shiny hair and a true sense of vitality.  I’m reminded of the power of raw food and that this is the perfect season to make sure we get more raw energy into our diets.

Raw Energy

Nutritionists may vary in how much raw food they recommend you eat on a daily basis, but we all agree that everyone should eat some raw every day in order to gain the greatest nutritional benefit from our fruits and veggies. Cooking destroys the live enzymes present in raw foods.  These enzymes help us break down and absorb the nutrients we are consuming , and thereby ease the burden on our body’s digestive processes.  Water soluble B vitamins such as folate, thiamin, and B5 can be lost in the cooking process.  These B-complex vitamins are crucial for energy production, adrenal function, healthy skin and to maintain a healthy nervous system.  Vitamin C is also easily destroyed by heat.  It is a key component in collagen production, it supports healthy bones and teeth and is a powerful antioxidant, so preserving the Vitamin C content of the foods we eat is necessary for optimal health.

Alkalinizing Foods

Raw fruits and vegetables are very alkalizing to the body. The Standard North American diet, with its heavy reliance on meat, processed foods and soft drinks, is generally a very acidic one. Our body works very hard to maintain a constant blood pH and the foods we eat have a significant impact on the acidity levels within our bodies. Once the foods we eat have been metabolized, the mineral residue left behind determines the net acidic or alkaline effect on our blood and our tissues. Essentially, alkalinizing foods provide minerals that will neutralize the acids. If alkalinity is not supplied by our diet, the necessary minerals will be leached from our bones in order to maintain the blood’s pH.  Over the long term, a net acidic state can lead to premature aging, osteoporosis, more frequent colds, decreased energy and increased inflammation (which in turn can lead to chronic conditions such as arthritis or eczema).  All fruits and veggies supply the body with alkalizing minerals such as potassium, magnesium, calcium and manganese.

Now that we’ve seen the benefits of eating raw, let’s look at some yummy raw options you can add to your next outdoor bbq.  I’ve included 2 of my favourite recipes that have become staples on our summer menu.  The first is an always-popular Spinach-Strawberry salad that is so simple to make and so delicious that most people come back for seconds. The addition of protein in the form of nuts and goat cheese can make this a full meal if someone is looking for a lighter main course.

Strawberry Spinach Salad

Dressing:                 

1/4 cup extra virgin olive oil

3 tbsp sesame oil

3 tbsp red apple cider or raspberry vinegar

1 tbsp each of poppy seeds and sesame seeds

Whisk all ingredients in a bowl and set aside

Salad Ingredients:

6 cups of baby spinach

1/2 cup sliced strawberries

1/2 cup toasted pecans

1/4 cup goat cheese, crumbled

Combine all salad ingredients in a large bowl.  Add dressing to taste, toss and enjoy!

This second recipe is adapted from the original “East European Beet Salad” by Eva Cabaca, RNCP and adds some interesting flavours to traditional coleslaw.  The beauty of this colourful salad is how easily you can add or substitute ingredients to your liking.  Enjoy experimenting according to what’s in season or to your taste preferences. 

Crunchy Summer Slaw

Dressing:     

3 tbsp olive oil       

3 tbsp sesame oil

3 tbsp tamari or soy sauce

1/3 cup fresh lemon juice                     

Whisk all ingredients in a bowl and set aside

Salad ingredients:

4 cups shredded Chinese cabbage

1 medium beet, grated or thinly sliced

1 cup shredded arugula, dandelion greens or baby bok choy

1/2 cup chopped parsley

1 cup sliced fresh fennel

3-4 green onions

1/2 cup sunflower seeds

Place cabbage, beets, bok choy, parsley, fennel and green onions in a large bowl.  Add dressing and toss well.  Sprinkle sunflower seeds on top. This salad will keep for several days in the fridge and, in fact, tastes even better when it’s been allowed to sit for at least a few hours.