When you think of summer, images of barbecues, lazy days at the beach and family cricket games come to mind. A lot of our summer get-togethers are focused around food and eating outdoors, which can be a trap for those trying to lose weight. While fish 'n' chips and potato scallops at the beach are out of the question, holidays don’t have to be a diet disaster. Follow our seasonal guide so you can enjoy the festivities without setting yourself up for some scary surprises in the New Year.
Choosing the best barbecue meats
Go for quality and choose the leanest cuts of meat that you can find. Ask your butcher to cut pieces into portion sizes of around 120-140g. Lean red meats, succulent chicken and fresh fish such as salmon, tuna and swordfish all barbecue brilliantly, or opt for ocean-fresh seafood such as prawns. Fatty meats, sausages and ribs are best avoided if you’re watching your weight – lower-fat versions are available so check food labels to find the best choices.
Don’t forget to include non-meat eats on your menu, such as tasty lentil or bean burgers and marinated tofu. Kebabs are also a popular choice and look great – just thread marinated fish, seafood or meat pieces with cubes of vegetables like eggplant, zucchini, tomatoes and wedges of onion onto a skewer. If you’re using bamboo skewers, remember to soak them in water for at least half an hour before use to prevent them burning on the barbecue.
Careful with the condiments
Creamy dressings, mayonnaise and cheese-laden salads like coleslaw and traditional potato salads are loaded with calories and can be a diet death-trap for you and your guests. You can lighten the calorie load by making up your own lower-fat versions – use low-fat mayonnaise or mix the mayo 50:50 with low-fat natural yoghurt.
Get the balance right
If you know you’re going to have a big get-together, budget your calories throughout the day so you can afford to be a bit more relaxed about how much you eat. Also, burn some extra calories by doing a longer-than-usual exercise session beforehand. Remember that it's all about moderation. There really isn't anything you can’t have – just don’t overdo it. Fill up about half your plate with vegies or salad, a quarter with protein foods and the rest with carbohydrates like bread, rice, pasta or couscous.
If you’re cooking for a summer event, here are some easy ideas to try:
Marinate it!
Even if you’re a barbecue beginner, you can pass yourself off as a pro by cooking up some of these deliciously tasty marinades. Essentially, they’re a mixture of herbs, spices and seasonings either in an oil, citrus or yoghurt base. Place fish, meat and tofu in the marinade of your choice, cover and allow the flavours to suffuse for up to a day in advance. Mix up some of these flavours of the world:
Greek style lemon and herb
Combine the juice and grated zest of 1 lemon with 2 garlic cloves, crushed, 1tbsp fresh oregano, chopped, salt and freshly ground black pepper.
Yoghurt and mint
Combine the juice and grated zest of 1 lemon, 1 cup low-fat natural yoghurt, a handful of fresh mint, chopped, salt and freshly ground black pepper.
Chilli and soy
Combine ½ cup sweet chilli sauce (or a ¼ cup of hot chilli sauce), ½ cup of low-salt soy sauce and 2tsp sesame oil.
Korean style
Combine 1tbsp peanut oil, 2tbsp sesame oil, ½ cup soy sauce, 1tbsp rice vinegar, 2 cloves garlic, crushed, chilli flakes to taste and 1tbsp toasted sesame seeds.
Salads
No barbecue would be complete without some fresh and tasty salads. Try these quick combos:
Mango and avocado
Combine 1 red chilli, de-seeded and sliced, 4 spring onions, sliced thinly, 1 ripe avocado, peeled, stoned and diced, 2 fresh mangoes, peeled, stoned and cubed, a handful of fresh coriander, chopped, the juice of 1 lime and a little salt to taste and chilli powder to finish.
Middle Eastern lentil and feta salad
Combine 1 x 400g can lentils (or chickpeas), drained with 1 small red onion, chopped finely, 10 cherry tomatoes, quartered, 100g low-fat feta cheese, drained and crumbled, and 1 bag fresh salad leaves such as watercress. Just before you’re ready to serve, whisk together the dressing made from 2tbsp olive oil with 1tbsp balsamic vinegar and 1tbsp each of fresh parsley and mint, plus salt and pepper to taste.
Classic tomato and bocconcini salad
Throw together sliced tomatoes with low-fat bocconcini and torn fresh basil leaves, season with a little salt and pepper and drizzle with aged balsamic vinegar.
Desserts
Since no meal is complete without dessert, try these low-fat and delicious ideas:
Chocolate bananas
Place ripe bananas straight onto the barbecue until blackened on the outside. Then, carefully slice through the skin with a sharp knife and sprinkle with a little grated, dark chocolate and serve with low-fat vanilla or chocolate ice cream.
Honey almond peaches
Brush 4 sliced peaches, halved, with a tiny amount of oil and place cut side down onto a hot barbecue. Cook until the surfaces are browned with barbecue marks (up to 5 minutes) then turn and cook the other side. While they’re still warm, drizzle the peach halves with honey and place a dollop of low-fat mascarpone into the centre of each fruit. Sprinkle with flaked almonds and serve.
Raspberry vanilla meringues
Into pre-prepared (or shop-bought) meringue cases, spoon a dollop of mascarpone mixed 50:50 with low-fat vanilla yoghurt. Pile high with raspberries and finish with grated chocolate or a little icing sugar.
Drink up
Outdoor eating isn’t the same without a celebratory drink or two, but do be careful. Alcohol is a notorious willpower-weakener; it is loaded with calories and it also makes high-calorie, salty snacks all the more tempting. So drink only in moderation and stay hydrated by sipping lots of iced water. Water is the best thirst-quenching calorie-free choice, so always start each event with a long glass of iced water. Other good choices are diet soft drinks and no-added-sugar iced teas. Enjoy your summer. Cheers!
Now you've got some ideas about what to eat, see this week's challenge for tips on how to really enjoy your food.