08
Dec
2016

Top tips for a healthy summer barbeque

Bowel Cancer Australia

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‘Tis the season to barbeque, but before you get the grill going check out the following tips to reduce bowel cancer risk and ensure everyone stays healthy this summer.
 
 
 
Keep it clean
 
• Keep bacteria out of your food by washing all equipment that comes into contact with food between rounds at the grill – especially raw meats.
 
 
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.
 
 
Stay cool
 
• Don’t let cooked or refrigerated foods sit around, especially in hot weather – be sure to refrigerate them within an hour of being cooked.
 
 
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.
 
 
Mind your meat
 
• If you choose to barbeque red meat, 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.
 
 
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.
 
 
Begin as you intend to end - healthy
 
• Start with a 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.
 
 
 
To get your barbeque started, Bowel Cancer Australia’s Nutritionist Teresa has provided a delicious and nutritious Chicken BBQ recipe along with the perfect salad side.
 
More recipes can be found on our website, with new additions made monthly.
 
 
BBQ Chicken – Ginger marinade recipe – high fibre
(4 serves) approximately 4-5 grams of fibre per serve with crusty seeded wholemeal bread roll
 
Ingredients
4 chicken breasts
1 juiced lemon
1 tablespoon of extra virgin olive oil
355mls bottle of a ginger beer
2 cloves of garlic
2 tablespoons of fresh coriander
Salt and Pepper to taste
 
Method
Mix all the ingredients together in a large container and then place chicken breast in and marinate overnight in the fridge
On a medium heat, grill chicken for approx. 15 minutes flipping frequently to avoid charring
Serve with salad on a crusty wholemeal seeded bread roll
 
 
BBQ Chicken – Ginger marinade recipe – low fibre
(4 serves) approximately 1 -2 grams of fibre per serve with crusty white bread roll
 
Ingredients
4 chicken breasts
1 juiced lemon
1 tablespoon of extra virgin olive oil
355mls bottle of a ginger beer
1 teaspoon of powdered garlic
2 tablespoons of fresh coriander
Salt and Pepper to taste
 
Method
Mix all the ingredients together in a large container and then place chicken breast in and marinate overnight in the fridge
On a medium heat, grill chicken for approx. 15 minutes flipping frequently to avoid charring
Serve with salad on a crusty white seeded bread roll
Mixed leaf salad with ginger dressing
 
Side salad – high fibre
(makes 2 serves) approximately 4-5 grams of fibre per serve
* Vegetarian , VG
 
Salad
400 grams of mixed lettuce leaves
2 finely diced Lebanese cucumbers
100 grams of deveined snow peas
1 cup of roughly chopped walnut seeds
 
Dressing
2 teaspoons of seeded mustard
1 teaspoon of honey
1 tablespoon of chopped chive
1 teaspoon of finely grated lemon zest
120ml extra virgin olive oil
120ml ginger beer
Salt and pepper to taste
 
Method
Wash and dry all vegetables
Toss salad, whip the salad dressing until all ingredients are combined and blended then toss through salad
 
Side salad- low fibre
(makes 2 serves ) approximately 2-3 grams of fibre per serve
* Vegetarian, VG
 
Salad
400 grams of mixed lettuce leaves
1 finely diced Lebanese cucumber
50 grams of carefully deveined snow peas
*50 grams of roughly chopped cashew nuts
 
Dressing
2 teaspoons of Dijon mustard
1 teaspoon of honey
1 tablespoon of chopped chive
1 teaspoon of finely grated lemon zest
120ml extra virgin olive oil
120ml ginger beer
Salt and pepper to taste
 
Method
Wash and dry all vegetables
Toss salad, whip the salad dressing until all ingredients are combined and blended then toss through salad
 
*Not for ostomates
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