A braai is a great South African pastime known for its tasty food and special sense of community Nevertheless braais are notoriously high in sugar, salt, unhealthy fats and energy, a typical South African braai is not synonymous with healthy living.. Here are some hints and tips on how to enjoy your braai, guilt-free this Summer.
Chefs Tip: Opt for wholegrains, lower GI ingredients, lean cuts of meat, less fat, less salt, and vegetable based options!
- When it comes to red meat, opt for lean cuts of meat; and trim off visible fat and skin.
- Choose unseasoned meats like steak rather than boerewors and sausages which are commonly higher in sodium.
- Change things up; choose fish like sardines, salmon and trout instead of red meat. Fish is not only delicious on a braai but is a very good source of heart- healthy fats
- Swap your standard meat burgers for vegetable burgers (chickpea burgers are always a winner here!). This makes for a delicious alternative for vegetarian guests.
- Vegetable steaks are trending! From Cauliflower to Aubergines; throw a few on to the grill as a healthy vegetarian option.
- Fresh colourful salads using cooked vegetables like sweet corn, butternut or sweet potato wedges which will add bulk to your plate.
- Grilled vegetable kebabs are not only healthy; but visually appealing and easy to serve.
- Cous-Cous is a healthy alternative to pap and is great with a fresh or cooked relish.
- Whole-wheat or wholegrain bread or rolls with garlic butter, instead of white bread.
- Fruit salad or fruit kebabs served with plain yoghurt make perfect sides for the end of the meal.
- Using a reduced oil mayonnaise in your potato salad and coleslaw makes for a healthier option.
- Instead of salty snacks; serve homemade oven-baked pretzels, lightly salted popcorn, unsalted nuts, or roasted chickpeas.
- For a fresh snacking option use baby tomatoes, vegetable crudité instead of salty crisps, salted nuts or lean biltong. Not only is this healthier, but much more economical.
- For dips, choose hummus, low fat cottage cheese, guacamole or salsa.