Throughout October, many of us are hoping for an Indian summer – those last few golden days of warmth before autumn fully sets in. What better way to enjoy the lingering sunshine than with a healthy picnic or BBQ? If you're aiming to make the most of the outdoors before winter sets in, while sticking to your health and weight loss goals, here are some simple tips to keep your gatherings both delicious and nutritious.
Lean and Green Grilling
Who says BBQs have to be all about burgers and sausages? Opt for healthier, leaner alternatives. Heart-healthy options like salmon or trout, rich in omega-3 fatty acids, are perfect for grilling. Lean poultry cuts such as chicken and turkey also make great choices. If you're catering to vegetarians or simply want lighter options, tofu, tempeh, or veggie burgers are excellent plant-based alternatives. You can also incorporate chickpeas or black beans into salads or homemade patties for a tasty, nutritious option. Offering a variety of protein choices ensures everyone has something they enjoy, whether they’re meat lovers or plant-based eaters.
Veggie Delights: Pack a Rainbow
Grilled vegetables are a must for any BBQ. Courgettes, peppers, aubergines, and mushrooms can be charred to perfection, providing a low-calorie, high-fibre side dish. For a picnic, fill your basket with colourful fruits and vegetables like tomatoes, carrots, and cucumbers. Not only do they brighten up your spread, but they also offer an abundance of nutrients. For a sweet treat, try grilling fruit such as peaches or pineapple. The heat brings out their natural sugars, offering a healthy dessert option with a caramelised twist.
Choose Whole Grains for Sustained Energy
Swapping out white bread and refined carbs for whole grains is another simple way to boost nutrition. Whole grain buns or wraps are a great option for sandwiches or BBQ burgers. Quinoa or brown rice can be used as a base for salads or side dishes, while whole wheat pasta works perfectly in cold pasta salads. For those watching their carbohydrate intake, lettuce wraps provide a light and tasty alternative to bread.
Embrace Seasonal Produce
September brings a bounty of fresh, seasonal fruits and vegetables, making it easy to add nutritious options to your picnic or BBQ. Apples and pears, perfect for snacking or even grilled for a sweet finish, are abundant at this time of year. You can also add late-season berries to salads or enjoy them as a light dessert. Squash and pumpkins are great for roasting, adding a hearty, seasonal touch to your meal. Leafy greens like spinach and kale are ideal for quick, fresh salads. Choosing seasonal produce ensures you're getting the freshest flavours while supporting local farmers and reducing your carbon footprint.
Healthy Swaps
You can still enjoy your favourite foods with a few healthier substitutions. Greek yoghurt or tzatziki can be used instead of mayonnaise in salads, providing a protein boost with fewer calories. Avocado, mashed as a spread, is a creamy, heart-healthy alternative to butter on sandwiches. If you're craving crisps, opt for baked versions, or make your own kale crisps for a nutritious alternative.
Control Your Portions
When it comes to portion sizes, it’s easy to overindulge at BBQs and picnics, but keeping portions in check can help you enjoy the meal without feeling too full. A simple rule of thumb is to fill half your plate with vegetables, a quarter with lean protein, and a quarter with whole grains. Take your time, savour each bite, and listen to your body to avoid overeating.
Stay Hydrated
Spending time outdoors means staying hydrated is crucial. Keep your drinks healthy and refreshing with infused water, by adding slices of cucumber, lemon, or mint for a calorie-free flavour boost. Iced herbal tea is another great alternative to sugary drinks. Simply brew a batch, chill it, and enjoy. For a more playful option, blend watermelon chunks with ice to create a naturally sweet and hydrating watermelon slush. Watermelon is not only refreshing but also rich in antioxidants, making it a fantastic choice on a hot day. Make sure there are plenty of non-alcoholic options available if alcohol is being served, and always balance alcoholic beverages with plenty of water.
With these simple tips, we hope you can enjoy the final days of warmth without compromising on health. So, pack your basket, fire up the grill, and make the most of an Indian summer while it lasts!