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Alexandra Murcier (Freelance dietician-nutritionist)
With the return of the sun often comes the return of barbecues. But how can you enjoy yourself without blowing up your calorie balance during these friendly gatherings? (Especially if barbecues are on the increase!). Our nutritionist Alexandra Murcier suggests an idea for a balanced menu.
You were waiting for it? Here comes the sun, and with it, the desire to satisfy yourself with a good barbecue. Perfect, but behind the grilled meat that is supposedly good for health, hide bad habits that can make this meal rich and unbalanced. If you want to make several, here is the advice of Alexandra Murcier, dietician nutritionist, for a balanced menu.
Meat or fish, what to choose?
When you say barbecue, you usually say red meat and chops. This is a mistake according to Alexandra Murcier. If you are aiming for a balanced meal, it is better to choose white meats, such as turkey or chicken, which are much better for cardiovascular health than red meat, which is fattier. On skewers, or whole legs, depending on your mood.
“We think about it less often, but fish is also delicious on the barbecue. We can grill sardines, rich in omega 3or even salmon skewers. Ideal for varying nutrients and pleasures” she suggests.
For this purpose, the expert prefers cooking on the plancha rather than on the barbecue when possible: “Because the barbecue burns the food and can release more toxic substances,” she recalls.
Accompaniments that change
To accompany the meat, don’t rush to the fries or hash browns. “What is excellent is to take advantage of the barbecue to add vegetables. Either directly on the grill, the plancha or in your skewers (eggplants, zucchini, peppers, etc.) or by preparing large salads to put on the table”.
As for potatoes, they are not forbidden, “but it is better to prepare baked potatoes, which are healthier than fries” she specifies.
We also avoid bowls of chips on the table to nibble on while waiting for our skewers.In a healthy barbecue, we opt for carrot sticks for example, hummus, fresh things to eat with your fingertips.”
NO to diets, YES to WW!
Be careful with the sauces!
Finally, the nutritionist warns against using too much sauce during barbecues.Whether it’s barbecue sauce, mayonnaise, béarnaise sauce, we tend to be heavy-handed on our plates or on our grills. However, they are very rich, very salty, sweet or even all three, and make the calorie balance explode. We stick to a small quantity” she warns.
To add flavor, it is also possible to make your own tzatziki-type sauce, with Greek yogurt and herbs, for example, or to use spices and marinades to vary the flavors on the plate.
With these simple adjustments, here’s a healthy barbecue”and a full menu” to be reproduced throughout the summer.
Slideshow: Barbecue: 10 health and safety tips!