Healthy BBQ tips and recipes

Bowel Cancer Australia

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Enjoy barbequing at home or plan to host a BBQ for friends and family this weekend?

Before you get the grill going, check out our delicious grill-friendly recipes, as well as some healthy tips for your next BBQ.  

Marinades, Dips and Sauces

Marinating meat helps to protect it from burning, reducing the likelihood of toxic chemicals and associated increases in bowel cancer risk.


BBQ Tips

Watch your heat

Keep grilling temperatures low.

Use marinades to protect foods from burning.

Wrap foods in foil to protect them from smoke.

Don’t place food directly over the heat source (push coals to the sides of the grill once they are hot).

Place aluminium foil or a metal pan between food and the coals to catch dripping fats or oils and scrape off any charred parts of the food before consuming.

Eat your veggies

As an alternative to meats, try grilling vegetables such as carrots, capsicums, squash and mushrooms on a kabob skewer, after brushing them lightly with olive oil.

Bring Beans Quickly! Resistant starch in beans has been shown to reduce the risk of potentially cancer-causing chemicals in meats.   

Meat-Free BBQ Recipes


Begin as you intend to end… healthy

Start with a healthy salad and avoid high fat dressings and cheeses.

Finish with a fruit. Grilled stone fruits like peaches and mangoes make a delicious side or dessert. Watermelon is another delicious fruit to eat when barbequed.

Stay hydrated

Choose real juices or sparkling water over sugar-sweetened drinks, blends, beverages and cocktails.

If you choose to drink alcohol, limit the amount. Alcohol consumption has been linked to bowel cancer risk. Don’t assume that light beers are “light” in alcohol because many brands contain nearly as much alcohol as regular beer. To avoid alcohol, try non-alcoholic beers.

Mix it up to make water tastier and more fun with these naturally based flavourings.

Mind your meat

If you choose to include red meat in your BBQ, limit the amount to no more than 70 grams cooked per day and consume very little if any processed meat.

Handle ground meats carefully because they are more perishable and more likely to cause food poisoning than other meats.

Partly cook meat inside to reduce cooking times on open flames, grills or BBQs.

When cooking burgers, check that they have reached an internal temperature of 71 degrees Celsius using a meat thermometer.

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