Summer, which often means barbecue season for a lot of people, is finally upon us. Personally, summer makes me think about fun times outdoors with family and friends, gathered around a great meal. Barbecue has a reputation for being unhealthy and even dangerous. However, you can (1), grill safely and responsibly, and (2) you can grill all kinds of foods, not just meat. I am going to teach you how to cook a completely vegetarian meal, from appetizer to dessert, on the barbecue. There are multiple recipes on the subject. In this article, you will find simple and easy ideas to create a balanced and healthy meal, in full awareness.
1. Choice of recipes
For a balanced and healthy meal, you need at least one source of protein: tofu, tempeh, legumes (such as white beans, lentils or chickpeas), cheese, seitan, etc. These ingredients are sometimes used in homemade burger or sausage recipes (3, 4). Include a source of complex carbohydrates such as sweet potatoes, squash or whole-grain bread. Complete your meal with grilled vegetables or a salad.
2. Preparation
In order for the barbecuing to go smoothly, make sure that every item is available when needed. That means that preparation is essential: read each recipe thoroughly, make sure you have all the necessary ingredients, cut the vegetables, and prepare the sauces and salads… Invite the children to participate. For example, ask them to set the table.
3. Appetizer
Be creative! The appetizer can be served chilled, lukewarm or warm. Use the appetizer to add a good source of green vegetables to your meal. Chilled pea soup and mint ice cream (5); grilled zucchini with feta and pomegranate (6); spinach and artichoke stuffed mushrooms (7); the possibilities are truly infinite.
4. Main course
The must-haves for a vegetarian barbecue: burgers, hot dogs and skewers are all-time favourites. Follow your inspiration of the moment and choose a veggie pizza (8) or Mexican fajitas or tacos (9).
5. Dessert
If you so desire, choose a light dessert if you prepared a hearty main course. I suggest that you eat dessert only if you are still hungry. My trick is to stay a little peckish to save room for dessert. Suggestions: grilled fruit skewers (10) or any other refreshing dessert that will please your diners.
Stay present. . .
- Barbecues are parties! Enjoy the time shared with your friends and family.
- The word of the day: GRATITUDE. Savour every bite, every moment, and be grateful you are able to enjoy the good things in life.
- In the kitchen, play with flavours, textures, shapes, tastes and colours of the dishes and food.
- At the table, listen to your hunger and take your time eating. Be conscious of when you are no longer hungry and do not overeat.
- To go even further, choose an eco-friendly BBQ and local and seasonal food (11).
I wish you wonderful discoveries and marvellous cooking experiences. Enjoy your summer!
Click here for a complete guide on vegetarian BBQ.
For more recipes
References
- Nutritionist from Nos petits mangeurs. (2014). La cuisson au BBQ est-elle cancérigène?
- Verdebout, S. (2011). Utiliser son barbecue de façon écolo.
- Chandra, I. (2012). Quarter Pounder Beet Burger.
- Julie, de Baked in. (2014). Vegetarian hot dogs.
- Ricardo cuisine. (undated). Soupe froide aux petits pois et glaçons à la menthe.
- Ricardo cuisine. (undated). Courgettes grillées à la feta et à la grenade.
- Delish. Miyashiro, L. (2016). Spinach-Artichoke Stuffed Mushrooms.
- IGA. Ricardo. (undated). Les trucs de Ricardo : Faire une pizza sur le BBQ [Vidéo en ligne].
- Veghotpot. (2014). BBQ Veggie Fajita Wraps.
- IGA. Ricardo. (undated). Les trucs de Ricardo : Griller les fruits sur le BBQ [Vidéo en ligne].
- SOS Cuisine. (undated). Produits locaux en saison – Province de Québec (supermarchés).
Eva Lyne Jalbert is passionate about life, especially regarding yoga, nutrition and the power of the human spirit. She preaches for autonomy regarding happiness and pushes for inner peace. Her motto: we are the creators of our own lives. She studies nutrition at the Université de Montréal and is the co-founder of U-love Enterprises.
