7 Tips for a healthier braai. Here are their tips on how to braai consciously and healthier. 1. Choose proteins wisely by opting for lean meats, such as fish and skinless chicken breast instead of too much red meat. If you do opt for red meat, rather buy loin or tender cuts and remove any visible fat before cooking.
2. Marinate or rub meat with salt-free spices and lemon, which add amazing flavour and will reduce the need for salt, which heightens your risk of hypertension. Use chilli, cumin, garlic, cinnamon, black pepper, paprika, thyme or rosemary for a lip-licking taste.
3. Limit your meat intake (of any type) to 150g.
4. Fill up your plate with grilled vegetables, salads and side dishes. The more colour you add, the better. In SA, we have a great selection of fruit throughout the year so be sure to add these to the braai menu. Meat and veg sosaties (kebabs) are always a hit. Add red, green or yellow peppers, butternut, baby marrows, eggplant, mushrooms and onions to the skewer and brush with healthy oil before grilling.
5. When preparing salads or side dishes, don’t drown them in salty sauces or heavy store-bought dressings. Rather make your own healthier condiments. Refer to the www.cookingfromtheheart.co.za for a variety of healthy salad dressings.
6. Opt for wholegrain breads, rolls or wraps, which provide additional fibre, instead of white carbs.
7. Consider healthy toppings over ice cream, such as chocolate bananas or fruit salad. Grilled fruit is also delicious! The natural sugars caramelise in the high heat, which makes it extra sweet and flavourful.