12 Summer Braai Tips

Nothing says summer like a good ol’ South African braai. However our beloved ‘chop en dop’ can affect the waist quicker than you can finish boerewors roll. 
Follow our Good Life tips to help keep your weight in check this braai season.

1.      Have a healthy snack before you go out for a braai. This will prevent you from being overly hungry when you arrive and less tempted to over-eat on snacks.

2.      If you are hosting the braai, be sure to start your fire early enough to eat at a reasonable hour. The later the lunch, the longer you may sit mindlessly nibbling away on snacks.

3.      Choose chicken or fish over red meat. Fish, chicken and lean cuts of meat do not have to be eaten with a sauce. Select barbeque basting to still ensure flavour. Flavour your food with fresh herbs and spices, and limit the use of salt.

4.      Surprisingly, even salads at a braai can be laden with unnecessary calories by the addition of croutons, bacon bits, cheeses and salad dressings. Look for garden salads with more vegetables than high fat ingredients. Fill up half of your plate with healthy salad and veggies.

5.      Request that the host not dress the salad, or ask for a portion before he/she does so. Add a splash of balsamic vinegar and olive oil, and some black pepper instead of a pre-prepared salad dressing. Alternatively, offer to bring a salad to ensure you have a healthy option of veggies at the braai.

6.      Leave condiments and toppings off starters, salads and side dishes. Substitute for flavour with lower fat condiments such as lemon juice, pepper, mustard, salsa and Tabasco. Make a potato salad with low-fat mayonnaise, or mix half mayo with low-fat yoghurt for a creamy alternative.

7.      If you are hosting a braai, offer your guests low calorie, healthy dessert alternatives like fresh fruit salad with sorbet, fruit kebabs drizzled with chocolate, or oven-baked apples.

8.      Crisps are high in energy and salt. Offer alternatives such as popcorn (air popped in the microwave), lean biltong, and crudités with dips such as tahini, yoghurt, or hummus.

9.      If temptation to nibble on all the yummy snacks is too much, keep yourself distracted away from the table. Offer to help your host prepare food in the kitchen, or take a seat away from the table.

10.  To keep your guests cool in the summer sun, serve cold water. Add colour and flavour using mint, lemon slices or strawberries, and top with lots of ice.

11.  Most people underestimate the amount of calories consumed in the form of liquids. Drink water or low calorie options such as Coke Zero, Tab, Coke Light and Sprite Zero. If desired, add a single passion fruit cordial or a slice of lemon to the drink.

12.  Alcohol is very energy dense: it contains as much calories as the same volume of fat! Choose a white wine spritzer and alternate with lime and soda or sparkling water, or still water to keep hydrated.