Here’s how to make the perfect Father’s Day barbecue

The nutritionist teaches how to prepare meat in a healthy way and nutritious side dishes

Having a good barbecue is a great choice to get the family together and celebrate Father’s Day. To make the event even more special and tasty, you need to understand some tricks that will make your meat tastier and juicier. In this sense, the nutritionist Renata Guirau, of Oba Hortifruti, has selected 4 tips for you to prepare a healthy barbecue for your father, as well as accompanying recipes for a complete and nutritious meal. I wait!

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1. avoid the oil

According to the nutritionist, excess oil in food preparation is one of the main practices to avoid. “Preparation roasted in an electric or gas oven, grilled, boiled or baked air fryer they are healthy ways to prepare meat. The ideal is to avoid preparations that involve frying by immersion, i.e. when the meat needs to be immersed in boiling oil to be fried”, teaches the specialist.

two. Use carbohydrates as a side dish

From a nutritional point of view, since traditional barbecue foods involve sources of protein and fat, it’s important to add other nutrients so that the meal is complete. A carbohydrate-based option is always good: rice, boiled cassava, barbecued potatoes or even mayonnaise salad, tropeiro beans and farofas are great examples. “Adding greens makes all the difference. Salads like arugula or [a] of lettuce [e] vinaigrettes that may have components other than the traditional onion and tomato are usually very welcome,” says Renata Guirau.

3. Enjoy fruits and vegetables

Another very nutritious option is preparing vegetables on the barbecue. Peppers, eggplants, zucchini, tomatoes, carrots, asparagus, petaled onions and even mushrooms are very tasty. Fruits, such as pineapple with cinnamon and banana, are juicier when grilled and enrich the meal. Acidic fruits, such as oranges, tangerines and especially pineapples, should be part of the menu, since, being a source of vitamin C, they promote better iron absorption and aid digestion.

4. Enjoy beers in preparing meats

Beer is an element always present in barbecues, both for consumption and for the preparation of meat. “When used as part of the preparation, the alcohol evaporates when the food is exposed to heat, and the dish is also safe for children. However, it is good to remember that the consumption of alcoholic beverages should always be in moderation,” warns the specialist .

9 recipes for a complete grill

flank steak in beer

ingredients

• 1 kg of skirt steak
• 350ml of black beer
• 3 cloves of garlic, peeled and crushed
• 2 tablespoons of tomato paste
• 1 tablespoon of red wine vinegar
• 4 tablespoons of olive oil
• Salt, ground black pepper and thyme to taste

Method of preparation

Put the garlic, olive oil, tomato paste, vinegar, salt, black pepper and beer in a container with a lid and mix well. Add the beef and thyme and stir to combine. Cover and refrigerate for 2 hours. Next, transfer the beef to the rack and roast until lightly pink on the inside and toasty on the outside.

chimichurri sauce for salad

ingredients

• 10 g of dried parsley
• 10 g of dried garlic
• 10 g of dried onion
• 5 g of dried chilli
• 200ml of olive oil
• 100 ml of white wine vinegar
• 5 g of dried chives
• 5 g of bay leaf powder
• 5 g of dried oregano

Method of preparation

In a container put all the ingredients and mix well. Cover with cling film and put in the fridge overnight. Serve immediately.

Roasted ribs with barbecue sauce

ingredients

• Ribs of 5 kg
• 1 peeled and grated onion
• 2 cloves of garlic, peeled and grated
• 2 tablespoons of brown sugar
• 100 ml of rice vinegar
• 100ml of water
• 2 tablespoons Worcestershire sauce
• 2 teacups of ketchup
• 1 tablespoon of yellow mustard
• 2 spoons of honey
• 1 pinch of hot paprika
• 1 teaspoon of salt
• olive oil to taste

Method of preparation

In a frying pan, put the olive oil and heat over medium heat. Add the onion and garlic and saute. Add vinegar, ketchup, brown sugar, water, mustard, honey and Worcestershire sauce and stir to incorporate. Season with salt and paprika. Reduce heat and cook for 20 minutes. Meanwhile, cook the ribs on the grill. Then, turn off the heat and pass the sauce over the meat. Serve immediately.

Tip: Squeeze 1/4 of a lemon over the meat.

BBQ Cheese Bread

ingredients

• 5 milk buns
• 200 g of cottage cheese
• 150 g of grated Parmesan
• 150 g of grated mozzarella
• 100 g of grated gorgonzola
• 2 tablespoons of butter

Method of preparation

Put the butter in a pan and melt it over medium heat. Add the cheeses and stir until melted, stirring constantly. Turn off the heat and set aside. With the help of a knife, cut the bread and fill it with the cream cheese. Bring the broiler to cook until the cheeses are melted and the bread au gratin. Serve immediately.

vegetable skewer

ingredients

• 1 yellow pepper, deseeded and diced
• 1 peeled and sliced ​​carrot
• 1 purple sweet potato, peeled and diced
• 2 onions, peeled and cut into half moons
• Salt and oil to taste
• grilled skewers

Method of preparation

Arrange the yellow pepper, carrot, sweet potato and finish with the onion. Drizzle with olive oil and salt and place on the grill until the vegetables are browned. Serve immediately.

grilled mushrooms

ingredients

• 5 portobello mushrooms
• 1 clove of garlic, peeled and crushed
• 2 tablespoons of olive oil
• Salt and ground black pepper to taste

Method of preparation

Put the olive oil, salt, black pepper and garlic in a bowl and mix until you get a paste. Next, toss the mushrooms with the mixture and bring them to the grill until golden brown. Serve immediately.

rocket vinaigrette

ingredients

• 1 cup peeled and diced onion
• 1 cup seedless and diced tomatoes
• 1/2 cup arugula leaves, halved
• 2 tablespoons of chopped parsley
• 2 tablespoons of olive oil
• 50ml of lemon juice
• 50ml of water
• 1 teaspoon of salt

Method of preparation

Put all the ingredients in a container and mix gently until incorporated. Store in the refrigerator until ready to serve.

Colored rice

ingredients

• 1 teacup of white rice
• 1/2 cup red bell pepper, seeded and diced
• 1 peeled and chopped onion
• 4 cloves of garlic, peeled and crushed
• 1/2 cup of tea pea
• 1/2 cup green corn
• 1/2 cup of peeled and diced carrot tea
• Salt and oil to taste
• Waterfall

Method of preparation

In a frying pan, put the olive oil and heat over medium heat. Add the garlic and onion and saute. Add the rice and saute until it starts to shimmer. Add the water, carrots and pepper. Season with salt, cover the pan and cook over low heat until the water starts to dry. Put in the corn and peas and mix gently. Cook until the rice is soft. Serve immediately.

Ancho with beer sauce by chef Benedito Tersi

ingredients

Meat

• 500 g of anchovies
• Himalayan pink salt, pepper mix, olive oil and butter to taste

Sauce

• 600 ml Dusza Witbier beer
• 100 g of puree tomato
• 2 cloves of garlic, peeled and minced
• 1/2 onion, peeled and chopped
• 40 g of cold butter
• Salt and ground black pepper to taste

pumpkin puree

• 400 g of cabotiá squash, peeled and diced
• 200 g of fresh cream
• 100 g of butter
• 1/2 onion, peeled and chopped
• 2 cloves of garlic, peeled and crushed
• Nutmeg, cumin, ground ginger, mixed pepper and ground cloves to taste
• Waterfall

Method of preparation

pumpkin puree

Put the pumpkin in a pan, cover it with water and cook it over medium heat until it is soft. After, turn off the heat, wait for it to cool down and transfer to a blender. Add sour cream and spices and beat until smooth. Reserve. In another pan, put the butter and let it melt over medium heat. Add the onion and garlic and saute. Add the reserved heavy cream and cook for 10 minutes. Put out the fire, hit the salt and reserve.

Meat

Put the meat in a bowl and season it with the mix of peppers and pink salt. After that, take a pan with olive oil and butter over medium heat until hot. Dispose of meat top and seal each side for 3 minutes. Turn off the heat, let the meat rest for 1 minute and slice it with the help of a knife. Reserve.

Sauce

In the same pan as the meat, put half the butter and melt over medium heat. Add the onion and garlic and saute. Add the beer and tomato puree and cook until the sauce reduces. Season with salt and pepper and finish with the rest of the butter.

Assembly

Arrange the puree on a plate as a base and place the meat on top. Finish by pouring the sauce over it and serve after.

By Marcia Marcon

Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.