Salud was created from the idea of making healthy, delicious nutritionally balance meals accessible. All meals are low in sugar, low in salt and preservative free – you would be delighted to serve them in your own kitchen to your family and friends. Available to order online, the meals are then delivered right to your home or office to make healthy living as easy as one click.
With Heritage Day approaching, we asked SALUD to give us a few tips on how to eat a little healthier when it comes to the braai.
5 Tips towards a Healthy Braai
Balance out your plate with Veggies
Vegetable kebabs made with peppers, mushrooms, baby marrows & brinjals marinated in lemon juice and balsamic vinegar are a great alternative to meat skewers. When making coleslaw, use a little light mayonnaise and add fat free yoghurt or fat free cottage cheese for a creamy texture with less kilojoules. Tossed green salads are great too. Dress with lemon juice and vinegar.
Take a bunch of trimmed asparagus, toss with a little olive oil, lemon juice and salt and pepper and pop on the braai for 2-3 minutes. Lastly, you can also slice brinjals and baby marrows length ways, brush with a little olive oil and cook on the braai.
Making meat the main attraction
Meat will always be the showstopper of a traditional South African braai, but there are healthier alternatives to fatty boerewors and chops. Choose leaner cuts of meat, and remove the skin from the chicken before cooking. Ostrich is also a great option that is lower in fat.
TOP TIP: Use a rack so the fat drips away from the food. Try grilling some fresh fish. The healthiest types include: salmon, trout and herring, which are high in heart-healthy omega-3 fatty acids.
Shake with less salt
Using less salt doesn’t mean compromising on flavour. Instead of using salty spices and seasonings (like barbeque spice or braai salt), experiment with using fresh and dried herbs (rosemary, parsley, Italian herb mix), spices (turmeric, paprika, black pepper), lemon juice, garlic, ginger and chilli to add flavour but without the salt. Using these various fresh ingredients when you braai can enhance the overall nutritional content of your meal and you get to reduce the amount of salt and seasoning needed to unlock those natural flavours. Try to make your own homemade marinade that is tastier and healthier than off-the-shelf options: mix olive oil, lemon juice, buttermilk, garlic and parsley, paprika, ground coriander and cumin.
Be carb conscious
Instead of the “braaibroodtjies” garlic bread, pasta salads or pap try corn-on-the-cob or butternut wedges as a delicious accompaniment to your meal. Simply drizzle with olive oil, lemon juice, rosemary and black pepper, wrap in tin foil and cook over hot coals.
Sip slowly
If you drink alcohol, there is nothing wrong with enjoying a drink or two at a braai, but moderation is key, so keep it to no more than 2 drinks a day for men and 1 drink a day for women (1 drink = 340 ml can of beer, 150 ml glass of wine or 1 tot of spirits). Beware though this doesn’t mean you can save your alcohol for the week and accumulate it on the weekend. Also try to limit your intake of sugar-sweetened and carbonated cold drinks. Rather have big jug of ice water available, and flavour with mint leaves, or slices of lemon or cucumber. Infuse sparkling water with fruit, like strawberries or raspberries, or use a low calorie cordial and mix with still or sparkling water.
Wishing you a happy National Braai Day!
