Recipes for the ulitmate runner's BBQ

How to enjoy a BBQ in the Great British summer to fuel or refuel your summer body.


by Annie Rice & Dr Pamela Nisevich Bede
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Once you’ve got the burger you need the sides. Hold fire on the mayo-laden potato salad and think about some of these delicious and nutritious alternatives and your BBQ won’t be lacking in flavour.

What: Healthy Asian coleslaw

Why: Cutting the mayo means an instant and sizeable slash in saturated fat. Adding raw garlic will also give your immune system a healthy boost and the chilli, your metabolism a kick. The cashew nuts create a welcome addition of healthy fats and protein and all the veg is full of fibre and nutritional goodness.

Ingredients, serves 4

  • 4 x medium carrots
  • ½ red cabbage
  • ½ red onion
  • 1 x courgette
  • 1 x apple
  • 1 x clove of garlic
  • 1 chili with or without seeds
  • 1/3 cup cashew nuts
  • Juice on 1 lime
  • Small bunch mint
  • Small bunch coriander
  • 1 tsp honey
  • Seasoning

Method

  1. Grate the carrots, apple, courgette and red onion into a salad bowl.
  2. Finely slice the cabbage and add to the bowl.
  3. Place a frying pan on a medium head and lightly toast the nuts in the dry pan. Add to the mix when slightly browned.
  4. Finely chop the garlic, chili and herbs and mix into a cup with the honey and lime juice. Pour over the slaw and toss thoroughly. Season to taste and serve.

What: Sweet potato salad

Why: Swapping regular spuds for sweet potato provides a whole host of health benefits, including an extra nutrient kick and anti-inflammatory properties to aid tired muscles. They also provide slow-releasing energy. The butter beans here provide fibre and some protein and the veg keeps your vitamin C in check.

Ingredients, serves 4

  • 2 x large sweet potatoes
  • 1 x tin butter beans
  • 3 inch piece chorizo
  • Large handful sugar snap peas
  • ½ tsp paprika
  • Handful basil
  • ¼ jar sundried tomatoes
  • Olive oil
  • Balsamic vinegar
  • Seasoning 
  1. Chop up the sweet potato into rough chunks, of approximately 2-3cm thick and put on to boil.
  2. Put the oven on to 180 degrees. Drain the butter beans and put on the tray, tossing them with a little olive oil, the paprika and salt and pepper. Put in the oven.
  3. Meanwhile chop up the chorizo into disks. Then fry it gently until it becomes crispy and once the potatoes and soft and cooked, drain them and add to the pan so the flavours combine. Fry for a minute or two more adding black pepper.
  4. Put the contents of the pan into a salad bowl, then toss it together with the sugar snap peas and sundried tomatoes. Once the butter beans are crispy and have ‘burst’ add these to the mix.
  5. Tear in the basil leaves and stir in a splash of vinegar. Serve.

What: Grilled vegetable and halloumi salad

Why: This is so simple to knock up on the BBQ and is full of goodness. The peppers provide vitamin C for a healthy immune system and the aubergines contain phytonutrients which have antioxidant activity. Halloumi is a healthier cheese option as it’s lower in fat that cows milk cheese but still provide calcium and a decent supply of protein.

Ingredients, serves 4

  • 2 x aubergines
  • 2 x courgettes
  • 2 x peppers
  • 1 x block of haloumi
  • Seasoning
  • Olive oil
  • 1 x lemon
  • 1 x bag mixed leaves

Method

  1. Slice up all the veg. The peppers into chunky strips and the courgettes and aubgerines into relatively thin slices about half the length of the vegetable itself.
  2. Brush lightly with olive oil and put onto BBQ. Meanwhile slice up the cheese. Turned the veg once it’s soft and lightly charred.
  3. Cut the lemon in half and place face down onto the BBQ. Add the cheese. Keeping an eye on the veg and cooking the cheese until it’s nicely brown each side.
  4. As everything becomes cooked add to a salad bowl. Mix in the leaves and when the lemon is charred squeeze its juice over and toss everything together. 

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Recipes for the ulitmate runner's BBQ
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