Barbecue 2.0 – recipes for low-fat sauces and marinades for meat eaters and plant lovers
Summer is probably the toughest season of all for your self-discipline. It’s hard to say no when you’re surrounded by tempting barbecue smells. And when your mind says ‘bikini body’ but your senses say ‘enjoy’, conflicts of interest are bound to occur.
A Mixed Grill with no calories, please.
You can always hide those extra pounds under a pullover in winter – but when summer comes around, your t-shirt reveals all. Luckily, the meat-loving cavemen and the women with half a sausage on a plateful of salad no longer have to go separate ways. Because with a few tips and hints from pour powerfood kitchen, everyone can make it through the grill season without losing their figure along the way.
Tip 1: Avoid pre-prepared marinades – sugar stimulates your appetite.
Added ingredients like sugar or wheat flour in factory-made marinades don’t make food taste better, they just make it harder to digest and help you gain weight. With a stickblender and a few ingredients, you can make your own tasty, healthy marinade in just a few seconds:
1. Chicken marinade:
If you like chicken or turkey, put the following ingredients in a dish and let the meat marinate for 1-2 hours in the fridge:
Mix olive oil, lemon juice (fresh), grated lemon rind (organic lemon), sea salt and a pinch of pepper together on a low setting with your stickblender. Add a little fresh coriander if liked. Next, set your stickblender to Turbo mode and whizz everything for a few seconds to create a delicious barbecue marinade.
This marinade is just as easy to make with salmon. For an Asian flair, add a dash of soy sauce instead of lemon juice.
2. Beef marinade:
Whether it’s fillet or T-bone, steaks just don’t feel happy in complex marinades that mask their flavour. With good meat, all you need are fresh herbs and some gentle seasoning. Cheap, factory-farmed meat doesn’t taste of much and is bad news for animals and humans alike. So leave that bright red vacuum pack on the supermarket shelf and go organic instead.
Beef marinade: Grind up some rosemary, thyme and sea salt in a mortar. Add olive oil, a spritz of lemon juice and a clove of garlic (unchopped). Stir in two teaspoons of black tea for a more intensive taste. Soak the meat for 20 minutes, then grill it.
The best thing is, there’s no added sugar or flavour enhancers – just a full meaty taste that doesn’t even need ketchup or barbecue sauce.
Tip 2: You can make tasty, low-fat grill sauces in moments. Again, the more sugar the factory puts into industrial products, the sooner you feel hungry again.
Put all the vegetables you find in your fridge on a stick and lay it on the grill. Before you do, rub the vegetables in a little olive oil and salt. Paprika, celery, eggplant, courgettes, carrots … with a light dip, everything you have languishing in your fridge tastes great.
Joghurt-Dip – low-fat aioli
Use normal fat yogurt for a healthy dip, or low-fat yogurt for a healthy dip that’s low in calories too. Remember: fat is a flavour carrier, so you’ll need more seasoning for low-fat dips.
Blend yogurt, horseradish, mustard, a spritz of lemon, and salt and pepper to taste on a low setting with your stickblender. Stir in a crushed clove of fresh garlic. For a thicker dip, use either low fat curd cheese, or a mix of low fat curd cheese and yogurt.
This aioli version is great when you’re watching your weight – and the fresh garlic means your partner will be thinking of you even if he doesn’t try the dip himself.
Tip 3: White bread hates your waist
Even with a really fast gas grill, many grill fans tend to eat too much white bread (dunked in dip) before the grilling starts. So it’s a good idea to make some little starters that won’t fill people up while they have a drink and wait.
1. Marinated veggie sticks
Chop your favourite vegetable (e.g. celery, carrot, gherkin, fennel or paprika) into 4 cm sticks. Use your stickblender to whizz some olive oil, the juice of a lemon and a little salt together until the mixture foams. Add a teaspoon of mustard and stir briefly. Put the veggie sticks in the marinade and soak well. Serve your healthy finger food in small dishes before the main course.
This tasty snack takes just five minutes to make! Fresh or frozen, these power beans are rich in vitamins C and B6, magnesium and iron and taste delicious with a little fresh sea salt.
A tasty smoothie is another good way to stop people filling up on baguette before the meat is done. Just put all the ingredients in a blender and add some ice cubes for extra refreshment when the weather is hot. Smoothies contain all the important nutrients and fill you up before the grill platter arrives.
Check out our magazine right here for loads of tasty (and low calorie) recipes.
Need more powerfood tips? Why not call our Powerfood Hotline (089 5480 185 900)? Our Powerfood Experts can give you all the advice you need to make it through the grill season without gaining weight. And when it comes to preparing food at home, our stickblender is the ideal assistant. So enjoy our powerfood – and enjoy the grill season even more without weight worries.
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