Barbecue season and the temptation to feast on lots of bread and meat has arrived. Whilst this might be appealing, it is likely to affect your digestion and gut transit time and feasting on the following tasty alternatives will be more beneficial for gut health.
Healthy barbecue ideas
This entry was posted on 8th July 2019.
Skewers with diced salmon or chicken and courgette/peppers/tomatoes chunks
Chop salmon steaks or chicken breasts and vegetables into large chunks, thread onto skewers and cook on the bbq for around 20 minutes or until fish/meat cooked through.
Chicken and salmon are both easier to digest forms of protein and the vegetables provide fibre and other nutrients to support gut health. Salmon is also a great source of omega 3 fatty acids.
Lentil or bean burgers served with salad
Beans and legumes provide high amounts of fibre, with lentils being more easily digested than many beans
Lentil burger recipe (makes six burgers)
150g brown lentils, rinsed
400ml cups water
2 tsp extra-virgin olive oil
1 large onion, half finely chopped and half thinly sliced
Juice of 1/2 lemon
Sea salt to taste
8 oz fresh baby spinach, chopped
2 large cloves garlic, minced
½ tsp ground cumin
1 cup breadcrumbs
½ cup walnuts, toasted and finely chopped
Bring the lentils and water to a boil. Reduce heat and simmer until the lentils are softened and the liquid is absorbed, about 30 minutes. Mash well and set aside.
Heat the oil in a large frying pan, add the chopped onion, lemon juice and salt and cook until softened. Add the spinach, garlic, pepper and cumin and stir until the spinach is wilted.
Add the spinach mixture, breadcrumbs, walnuts and 3/4 teaspoon salt to the lentils and mix thoroughly. Cover and refrigerate for at least 1 hour before cooking.
Form the mixture into six patties and grill on the bbq for 3-5 minutes each side.
Barbecued sweet potatoes
Wrap potatoes in foil and cook them on the bbq for around 30-40 minutes.
Sweet potatoes are a great source of fibre and beta-carotene.
Sides of sauerkraut and kimchi
Pineapple contains an enzyme called bromelain, which aids digestion, bananas contain prebiotic fibre and strawberries are rich in fibre and vitamin C.
Chop fruit into chunks, thread onto skewers and grill. Melt the chocolate and pour over cooked skewers.