Summertime marks the start of barbecue season so why not cook over coals for some healthy meals in the open air?
Beef with a maple marinade
A simple barbecue-style marinade brings this flank steak to life. Flank is a cheaper cut but it’s packed with flavour and the marinade helps to tenderise the meat so it’s easy to just slice and serve.
Serves 4
Prep and cooking time: 40 mins
Marinating time: 2 hours
Standing time: 1 hour
Nutritional information:
484 kcal, 24.0g fat – 8.3g saturates – 15.7g carbs, 11.5g sugars, 47.2g protein, 1.5g fibre, 1.1g salt
Tomato purée 4tbsp
Pure maple syrup 3tbsp, or dark agave nectar
Dijon mustard 3tbsp
Lemon juice 2tbsp
Garlic 3 cloves, minced
Smoked paprika 1tbsp
Cayenne pepper 1tsp
Freshly ground black pepper 1tsp
Flaked sea salt 1tsp
Olive oil 2tbsp, plus extra for brushing
Flank steak 1, trimmed of excess fat and silver skin
Fresh thyme to garnish
Stir together the tomato purée, maple syrup, mustard, lemon juice, garlic, paprika, cayenne pepper, black pepper, salt and olive oil in a small mixing bowl until the syrup has dissolved.
Brush half the marinade onto the flank steak. Place the steak on a tray, cover, and chill for at least 2 hours or up to 8 hours. Reserve the remaining marinade for later.
When ready to cook, remove the steak from the fridge and let stand at room temperature for 30 mins or up to 1 hour if it was in the fridge longer than 4 hours.
Preheat the barbecue to a moderately hot temperature; if using coals, wait until they turn white hot.
When ready, brush the grates with some olive oil. Carefully lay the steak onto the barbecue, cover, and cook until the thickest part registers at least 63C/145F on a meat thermometer, about 15 mins, turning once; brush with the remaining marinade from time to time.
Remove from the barbecue when ready and cover loosely with aluminium foil. Let the steak rest for at least 10 mins before slicing and serve with a garnish of fresh thyme.
Health benefit: Beef is an excellent source of protein. Plus, compared to chicken, lamb and pork, it has high levels of creatine, which is an amino acid that can stimulate several key bodily processes that support muscle recovery and growth.
Potato salad and couscous with strawberries and flatbread
This updated version of a potato salad pairs perfectly with a fruity grain bowl to help you hit your five-a-day.
Serves 6
Rising time: 2 h 30 mins
Nutritional information:
563 kcal, 30.5g fat – 12.1g saturates – 67.7g carbs, 14.8g sugars, 17.0g protein, 18.6g fibre, 1.2g salt
For the potato salad:
New potatoes 600g, scrubbed
Plain yogurt 200g
Light mayonnaise 2tbsp
Dijon mustard 1tsp
Cider vinegar or white wine vinegar 2tbsp
Spring onions 2, sliced
Fresh oregano 2tbsp, chopped, plus extra sprigs to garnish
For the couscous:
Couscous 250g
Extra-virgin olive oil 2tbsp
Lemon ½, juiced
Strawberries 225g, halved
Feta 80g, crumbled
Rocket 1 handful, washed
Fresh mint 1 handful
Fresh oregano 1 handful
For the dressing:
Fresh oregano 3tbsp
Fresh basil 1tbsp
Extra-virgin olive oil 4tbsp
For the potato salad: Cook the potatoes in a large saucepan of salted, boiling water until tender to the tip of a knife – about 15-20 mins.
Drain well and briefly rinse under cold running water. Halve the larger potatoes.
Whisk together the yogurt, mayonnaise, mustard, vinegar, a splash of warm water and some salt and pepper to taste in a large mixing bowl.
Add the cooked potatoes, spring onions and a pinch of salt and pepper to the yogurt dressing, stirring. Top with chopped oregano and oregano sprigs. Cover and chill until ready to serve.
For the couscous: Place the couscous in a large heatproof bowl. Stir in 550ml hot water, 1tbsp extra-virgin olive oil, and a generous pinch of salt. Tightly cover the bowl with cling film and set aside for 10 mins. Then, fluff the couscous with a fork. Stir in the remaining olive oil, lemon juice and some salt and pepper.
Transfer to a dish and top with the strawberries, feta, rocket and herbs. Cover and chill until ready to serve.
For the dressing: Whizz together everything for the dressing in a blender. Season to taste.
When ready to serve, garnish some flatbread with thyme and serve alongside the potato salad, couscous, and dressing.
For the flatbread:
Active dry yeast 2¼tsp
Warm water 250 ml, at 38C / 100F
Unrefined wholemeal flour 350g, plus extra for dusting
Olive oil 1½tbsp, plus extra for greasing
Salt 1½tsp
Fresh thyme to garnish
Stir together the yeast, warm water, and about 130g flour in a bowl until combined. Let stand until foamy, about 20 mins.
Add the olive oil and salt to the mixture. Gradually mix in the remaining flour until the dough is soft and slightly sticky; if it still sticks to the bowl, stir in a little more flour.
Turn out the dough onto a lightly floured surface and knead until smooth and elastic, about 5-6 mins.
Form into a ball and rub with a little olive oil. Place in a clean bowl and cover with an oiled piece of cling film. Let rise in a warm place until doubled in size, about 2 hours.
After the dough has risen, turn it out and pat down into a 2.5 cm thick disc. Divide into eight and shape into round balls.
Arrange on a tray and cover with an oiled piece of cling film. Let rise in a warm place for a further 30 mins.
After rising, preheat a barbecue to a moderately hot temperature; if using coals, wait until they turn white hot.
Roll out the dough into rounds on a lightly floured surface, about ½cm thick. Let rest for 5 mins.
When the barbecue is ready, brush the grates with some olive oil. Working in two batches, arrange half the dough on the grates, spaced apart. Cook until puffed and lightly charred underneath, about 2-3 mins, before flipping and cooking for a further 1-2 mins on the other side.
Remove from the barbecue and keep warm under aluminium foil. Repeat for the remaining flatbreads.
Health benefit: Strawberries are a great source of vitamins, antioxidants, and fibre. Just one serving contains more than your whole RDA of vitamin C, essential in helping your body fight off infections.
Barbecued salmon with vegetables
What could be more impressive than bringing a barbecued side of salmon to the dinner table? The accompanying salsa is packed with flavour, colour and nutrients including vitamin C and potassium.
Serves 8
Prep and cooking time: 50 mins
Nutritional information:
536 kcal, 23.2g fat – 3.5g saturates – 32.5g carbs, 2.6g sugars, 48.3g protein, 5.1g fibre, 0.5g salt
For the salsa:
Garlic 3 cloves, chopped
Small red onion 1, roughly chopped
Small red chillies 3, chopped
Fresh coriander 1 small bunch
Limes 2, juiced, plus extra wedges to serve
Extra-virgin olive oil 3tbsp
Flaked sea salt
Freshly ground black pepper
For the salmon and vegetables:
Large floury potatoes 4, peeled and cut into wedges
Spring onions 4, split in half
Olive oil 2tbsp, plus extra for brushing
Side of salmon 1.2kg with skin on and pin-boned
For the salsa: Combine the garlic, red onion, chillies, and coriander in a blender or food processor. Pulse until finely chopped. Add the lime juice, olive oil and some salt and pepper to taste, pulsing to incorporate. Cover and chill until needed.
For the salmon and vegetables: Preheat a barbecue to a moderately hot temperature; if using coals, wait until they turn white hot.
As the barbecue preheats, parboil the potato wedges in a large saucepan of salted, boiling water until just tender to the tip of a knife, about 10-12 mins. Drain and set aside to cool.
When the barbecue is ready, toss the potatoes and spring onions with the olive oil and some salt and pepper in a large mixing bowl.
Brush the grates of the barbecue with olive oil. Season the salmon and measure its thickest point. Calculate 12 mins cooking time per 2.5cm.
Carefully lay the salmon onto the barbecue, skin side down, and cook according to thickness; the flesh will be firm and opaque when ready. As it cooks, spread out the potatoes and onions on the barbecue, turning occasionally, until lightly charred.
Remove the salmon, potatoes and spring onions from the barbecue as and when ready, covering them with aluminium foil to keep warm.
When ready to serve, transfer the salmon and vegetables to a serving platter. Top with some of the salsa and serve with lime wedges on the side for squeezing over.
Health benefit: Salmon, particularly the wild variety, is loaded with omega-3 fatty acids, an essential nutrient. These are thought to decrease inflammation, reduce blood pressure, and lower the risk of cancer.
Grilled flat chicken
A whole grilled chicken is easier than it looks. By flattening out the bird, the meat cooks quickly and evenly over a hot barbecue.
Serves 6
Prep and cooking time: 1 hour 15 mins
Nutritional information:
523 kcal, 19.3g fat – 3.8g saturates – 22.3g carbs, 11.7g sugars, 65.2g protein, 6.0g fibre, 0.8g salt
Smoked paprika 3tsp
Salt 1tsp
Freshly ground black pepper 1tsp
Coconut sugar 1tsp
Dried oregano 1tsp
Ground coriander ½tsp
Ground cumin 1¼tsp
Whole chicken 1
Olive oil 2tbsp, extra for brushing
Cloves garlic 4, minced
Tomato purée 2tbsp
Cider vinegar 2tbsp
Pure maple syrup 1tbsp
Poblano chillies 6, or jalapeños
Light mayonnaise 120g
Lemon juice 1tbsp
Small white cabbage 1, shredded
Fresh coriander 1 handful
Red onion 1, finely sliced, to serve
Stir together the paprika, salt, pepper, coconut sugar, oregano, coriander and cumin in a small bowl.
Place chicken on a chopping board, breast side down. Starting at the neck, cut along each side of the backbone with kitchen scissors; remove the backbone. Flip it over and forcefully press down on it with your hands to flatten it out. Sprinkle the spice mix over the chicken, rubbing it in.
Preheat the barbecue to a moderately hot temperature; if using coals, wait until they turn white hot.
Brush the grates with olive oil before laying the chicken onto the barbecue, skin side up. Cover and cook until the thickest part of the thighs registers at least 74C/165F on a meat thermometer – about 25-40 mins.
As the chicken cooks, stir together half the minced garlic with the tomato purée, vinegar, maple syrup, 1tbsp olive oil and a pinch of salt and pepper in a small bowl.
Towards the end of cooking, periodically brush the marinade onto the chicken. Arrange the chillies around the chicken on the barbecue.
Once the chicken is almost ready, flip it over to brown the other side, about 3-5 mins. Remove the chicken and chillies from the barbecue and let them rest under aluminium foil for at least 15 mins.
Stir together the remaining garlic with the mayonnaise, lemon juice, 1tbsp olive oil and a pinch of salt and pepper in a bowl to make a quick aioli.
When ready to serve, arrange the chicken and chillies on a platter or grilling tray. Toss the cabbage with the coriander and a pinch of salt and pepper in a bowl. Serve alongside the chicken and chillies, red onion, and prepared aioli.
Health benefit: One poblano chilli contains more than a quarter of your RDA of vitamin B2, vital for production of glutathione, a cancer-fighting antioxidant.
Beef fillet with corn cobs and tomato skewers
This beef fillet served with lightly charred corn and cherry tomato skewers, is a low-carb feast packed with nutrition.
Serves 8
Prep and cooking time: 1 h 15 mins
Nutritional information:
517 kcal, 37.7g fat – 15.2g saturates – 10.2g carbs, 4.2g sugars, 34.6g protein, 2.6g fibre, 0.8g salt
Flaked sea salt 2tsp
Freshly ground black pepper 1tsp
Coconut sugar 1tbsp
Ground coffee 1tbsp
Smoked paprika 2tsp
Chilli powder 1tsp
Mustard powder 1tsp
Dried oregano ½tsp
Beef fillet 1, trimmed of fat and silver skin
Mixed cherry tomatoes 300g, yellow and red
Metal skewers
Olive oil 2tbsp, plus extra for brushing
Corn-on-the-cob 2, husk and silk removed
Lemon 1, halved
Coconut butter 2tbsp
Fresh basil 1 small handful, chopped
Fresh oregano 1 small bunch
Stir together the salt, pepper, coconut sugar, ground coffee, paprika, chilli powder, mustard powder, and dried oregano in a small bowl.
Rub the mixture into the beef fillet. Let it stand at room temperature. Preheat the barbecue to a medium temperature, about 160C/325F.
Thread the cherry tomatoes onto the metal skewers. Brush with 1tbsp olive oil and season.
Bring a saucepan of salted water to the boil. Drop the corn into the water and turn off the heat. Cover and let stand for 10 mins.
When the barbecue is ready, brush the grates with olive oil. Drizzle the beef with 1tbsp olive oil before laying it onto the barbecue.
Cover and cook until the thickest part registers at least 63C/145F, turning occasionally – about 35-45 mins. Remove and loosely wrap in foil.
Place the corn, tomatoes and lemon halves on the barbecue. Cover and grill until lightly charred.
In the meantime, stir together the coconut butter and chopped basil in a small bowl.
Present the beef on a platter with the cherry tomatoes, corn (topped with the herb butter), lemon halves and some fresh oregano.
