Lets face it, for many South Africans, having a braai is more than just preparing food—it's a social- and cultural institution. As a dietitian, I want to share that a braai doesn’t have to be seen as a "cheat meal" but can actually be part of a balanced, nutritious eating plan. Here’s how you can enjoy your braai the healthy way:
Focus on Lean Protein Choices
Swap Fatty Meats for Lean Cuts: Choose cuts like chicken breast, lean beef, pork fillets, and fish. These are lower in saturated fats but still pack a protein punch.
Grill More Fish: Our coastlines offer a variety of fresh fish. Grilling fish like snoek is an excellent way to boost omega-3 intake, which supports heart health.
Sweet Potatoes Instead of Chips
Roasted Sweet Potato Wedges: A great alternative is to use roasted sweet potatoes instead. They are rich in fiber, vitamins A and C, and have a lower glycemic index.
Grilled Sweet Potatoes: Slice sweet potatoes, brush them with olive oil, and grill until tender. They offer a sweet, smoky flavor that complements braai meats well.
Whole Grains Over Pasta Salads
Quinoa Salad: Quinoa is a complete protein and a great source of fiber. Mix it with roasted veggies, fresh herbs, and a light lemon dressing for a refreshing, nutritious side.
Brown Rice Pilaf: A more nutritious option than white rice, brown rice can be dressed up with sautéed onions, garlic, and herbs for a delicious side dish.
Bulgur Wheat Tabbouleh: Bulgur wheat is another whole grain option that works well in tabbouleh salads with fresh parsley, tomatoes, cucumber, and a squeeze of lemon.
Legume-Based Side-Dishes
Lentil and Bean Salad: Use lentils or a mix of beans like chickpeas, black beans, or kidney beans in a cold salad with chopped veggies, herbs, and a light vinaigrette. These are high in protein and fiber and will help keep you fuller for longer.
Chickpea and Couscous Salad: Whole wheat couscous combined with chickpeas, roasted vegetables, and a zesty dressing provides a nutritious, satisfying carb option.
Whole Wheat or Multigrain Options over garlic bread
Whole Wheat Garlic Bread: Instead of traditional white garlic bread, opt for whole wheat or multigrain bread brushed with some olive oil and garlic for more fiber and nutrients.
Multigrain Rolls or Wraps: Serve alongside braai meats or use for a make-your-own-wrap station with grilled veggies and lean protein.
Marinate for Flavour, Not Calories
Herb-Based Marinades: Use herbs, spices, lemon, garlic, and olive oil to create flavourful marinades without adding too many calories or sugar. Avoid store-bought marinades that can be high in sugar and preservatives.
Go Easy on the Processed Meats
Limit Processed Sausages and Boerewors: These often contain added fats and sodium. Instead, look for lower-fat, high-quality versions, or make your own at home where you control the ingredients.
Stay Hydrated
Water First: When enjoying the social aspect of the braai, it’s easy to indulge in sugary drinks or alcohol. Stay hydrated with water or sparkling water infused with fruit or herbs.
Moderate Alcohol Intake: If you choose to have alcohol, moderation is essential. Choose lighter drinks like wine spritzers or sugar free mixers. Or choose lite beer and watch your portions.
Watch Portion Sizes
Moderation is Key: You don’t have to overload your plate to enjoy the braai. Balance it by filling half of your plate with vegetables, a quarter with lean protein, and a quarter with healthy carbs.
Watch the snacks
It is not necessary to fill up on chips, nuts, cheese, biltong and droëwors before your meal. Be mindful about the fat, salt, and calorie contribution these snack platters can contribute
If you feel like nibbling, rather prepare a crudité plate, filled with nutritious fibrous foods like carrots, cucumbers, baby corn and celery, with a cottage cheese or avocado dip
Most importantly, enjoy your braai! Eating and socialising is very much part of a healthy balanced lifestyle.
Have a look at my Healthy Beetroot salad for some inspiration for your braai slaai this weekend
JR
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