Hello Barclays!

July 2-11th is national BBQ week and I'd love to show you "How to Grill Without the Guilt!"

With summer right around the corner, it’s the perfect time to get sizzling, grilling and barbequing!

Grilling is a little gift to humankind; there’s not a whole lot better than authentic smoky flavours, aesthetically pleasing lines on foods, the potential flavour options or the incredibly fresh taste that comes after cooking something over high heat.

Watch my video about 'How to Grill Without the Guilt' here or read on below for lots of tips, tricks and yummy recipes!.

That said, there are definite myths surrounding grilling that I’d like to bust before we start.

All grilled food is high in carcinogens.

MYTH: Grilling meat at high temperatures can produce heterocyclic amines and hydrocarbons, which are carcinogenic. Plus, when fat drips onto the grill, it can cause flames which can cover foods with hydrocarbons. Don’t worry; not all hope is lost; it can be avoided. Choose leaner cuts of meat or chicken, fish or vegetables and opt for smaller cuts, so they spend less time over the fire.

Barbequed foods are unhealthy because they’re high in saturated fats and terrible for cholesterol levels.

MYTH: While many people choose to cook pre-packed processed meats and sausages high in saturated fats, you can pick something else! Barbequing a leaner cut of meat or making sausages at home can transform your unhealthy meal into a nutritious and gourmet delight.

All marinades are unhealthy.

MYTH: You may be surprised to hear this, but I love marinating my foods to infuse delicious flavours into them. I create my marinades and dry rubs to increase the foods nutrient profile, enhance the taste and help me feel like a MasterChef.

Simple Dry Rub Recipe

A dry rub is a blend of dried herbs and spices applied to any food to up the flavour ante.

The basic way to make a dry rub:

Stir the seasonings and spices in a bowl.
Transfer the spices to an airtight jar or container. I recommend labelling the jar or container with the spices you’ve used.
Pick your protein of choice – whether that’s meat, chicken, fish or tofu.
Start brushing your protein with a thin coating of oil.
Sprinkle it generously with the rub, then use your hands or a brush to massage it all over.
Cook the protein over the barbeque. Voila!

Simple Rub Ideas to Up Your Grill Game

Are you looking for a simple rub to get you started? These are some simple go-to rub combinations. Just play around with the quantities to suit your flavour preference.

Moroccan Spice: paprika + cumin + ginger + cinnamon + salt + brown sugar
Mexican spice: chilli powder + cumin + paprika +salt + garlic powder + onion powder + cayenne
Sage: sage + garlic powder + salt + pepper
All-round: paprika + onion powder + garlic powder + cayenne pepper + pepper + salt + thyme + oregano + cumin + chilli

My Favourite Sage and Rosemary Herb Rub

Ingredients

4 tbs sweet paprika
4 tbs ground sage
3 tbs dried rosemary
4 tbs cumin
2 tbs garlic powder or granulated garlic
1 tbs cayenne pepper
4 tsp salt
2 tsp freshly ground black pepper

Method

Combine all ingredients in a small bowl
Store in a jar and use as you like!
Ideal to coat over chicken or veggies before grilling over BBQ.

Marinate on This!

If you’re more a marinade person, I’ve got you covered (Get it? Covered? Because you cover foods with a marinade?)...

For me, marinating embodies one of the things I love most about cooking: marinades can help nourish our bodies, and they work wonders for our taste buds too.

If marinating feels a little intimidating to you (it used to be for me too, I promise!), I’ll let you in on a bit of secret among us marinaters – it’s a lot easier than it looks.

All you need to do to make an epic marinade is combine:

1... Oils – oil helps stop the meat from drying out and locks in flavours.

My preferred marinating oils: olive oil and sesame oil.

2.. Acids – acids help unravel the protein, create a tender texture, and soften the surface to allow the flavours to permeate fully.

My preferred marinating acids: apple cider vinegar, balsamic vinegar, citrus juice and coconut milk with lemon juice.

3... Seasonings – dried or fresh herbs and spices help boost flavour.

My preferred marinating spices and flavour boosters: tamari, salt, herbs, spices, rice malt syrup and honey.

It’s easy as 1, 2, 3. Welcome to the marinating club!

To make a basic delicious marinade, use one part acid, one part oil and one to two parts seasoning, balancing sweet and salty flavours. Make sure to create enough to coat the quantity of meat or vegetables.

Simple Marinade Combinations

Some of my favourite marinade combinations include:

Olive oil + lemon + salt + pepper
Sesame oil + lemon juice + ginger + cumin + paprika + salt + chilli
Olive oil + tamari + brow sugar + garlic powder + white vinegar
Balsamic vinegar + brown rice syrup + garlic powder
Olive oil + lemon juice + red wine vinegar + honey + basil + parsley + rosemary + salt + pepper

The Guilt-Free Grilled Meal for Your Next Event

If you’re looking for a delicious meal to show off your newfound skills, this is it.

We all know lamb is the ultimate crowd-pleaser. Lamb chops are great as they’re small and take less time on the grill.

So, how can we possibly make lamb even better? Easy - add delicious grilled vegetables. Some of my favourite vegetables to grill are onions, zucchini, eggplant, tomatoes are capsicum.

Garlic Herb Marinade Lamb Cutlets

These are the most summer ready bbq lamb cutlets you’ll find. Luckily, they’re so simple to make and, between you and me, don’t require a lot of cooking time at all. While I'm personally a coriander lover, I know others need some convincing.

Coriander is a fragrant and antioxidant-rich wonder herb that helps lower blood sugar levels, while fennel seeds are excellent for our digestive system as they reduce gas and bloating. I've also included vitamin C rich thyme in this mix with anti-inflammatory cumin for a well-rounded flavour and a plethora of nutrient benefits.

Serves 2-3

Ingredients

1 tsp fennel seeds
1 tsp ground coriander
1 tsp paprika
1/4 tsp cayenne pepper
2 tsp ground cumin
1 tbsp dried thyme
2 tsp finely chopped fresh rosemary, plus extra to serve
1 tbsp honey
2 tbsp extra virgin olive oil
4 garlic cloves, finely chopped
2 teaspoons lemon juice
large pinch sea salt and freshly ground black pepper
500g lamb cutlets

Method

Combine herbs and spices, honey, olive oil, garlic, lemon juice, and salt and pepper in a small bowl.
Add to lamb and toss to coat well. Cover and chill for 1-2 hours or overnight.
Brush BBQ with oil and heat to medium-high.
Cook lamb for 3 minutes on each side for medium cooking preference.
Transfer lamb to plate, cover loosely with foil and rest for 5 minutes.
To serve, place on a platter with mixed green leaves/rocket and top with rosemary sprigs, drizzle with lemon juice and any cooking juices.

BBQ Mediterranean Vegetables

BBQ Mediterranean Vegetables make for the perfect side dish and are an excellent complimentary meal to grilled meat. They’re sure to make any carnivore’s head spin.

Serves 2-3

Ingredients

4 capsicums quartered, laid flat
2 zucchinis, three strips lengthwise down the centre
2 large portobello mushrooms
1 bunch of asparagus

Dressing

4 TBS extra virgin olive oil
2 TBS lemon juice
1 TBS dried rosemary chopped
1 pinch sea salt and freshly ground black pepper

To serve

1 TBS sesame seeds (toasted optional)
1 handful fresh parsley, chopped
¼ cup crumbled feta

Method

Heat a BBQ to medium-high heat.
Place the vegetables on a large tray. Drizzle generously with oil and sprinkle salt. Give the vegetables a quick toss to make sure they are well coated.
Place vegetables on a heated grill and cook until tender.
Vegetables will be ready at different times. Capsicum, zucchini and mushrooms will need about 10-15 mins, 6 mins for asparagus. Turn the vegetables over only once or twice.
Meanwhile, combine all dressing ingredients and stir thoroughly.
Once cooked, serve vegetables with dressing, sesame seeds, parsley and feta.

Hello Barclays!

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