Healthy recipes to try this Braai Day

Friday, 20 September 2013

Healthy recipes to try on Braai DayBraai Day is here and, contrary to popular belief, there’s no reason for this day to be one of unhealthy indulgence. Here are a few of my FAVOURITE features at any braai…

Stuffed Portobellos with Danish Feta and Pesto
4 large Portobello mushrooms, at least 4cm in diameter, de-stemmed
1 pack good quality Danish feta
1/4 tub basil pesto, or pesto of your choice

Assemble your mushrooms stem-side up. Pop small pieces of feta into each one and stick on the braai for 5-10 minutes or until feta has softened.
Once cooked, dress each mushroom with a dollop of pesto and serve.

Falafel Burger Patties

They are traditionally deep-fried, but I find lightly coating them in oil and grilling gives exactly the same flavour.

1 can cooked chickpeas, drained and rinsed
1 large onion, chopped
2 cloves of garlic, chopped
3 tablespoons of fresh parsley, chopped
1 teaspoon dried coriander
1 teaspoon dried cumin
4 tablespoons flour/rice flour
1 egg
Himalayan rock salt [http://www.beautysouthafrica.com/news/Are-we-eating-too-much-salt]
Pepper
Coconut oil for frying

Place your chickpeas in a pot with fresh water. Bring to the boil for 5 minutes, then allow to simmer on low for about an hour. Drain and allow to cool for 15 minutes. It’s very important that.
Combine chickpeas, garlic, onion, coriander, cumin, salt and pepper (to taste) in a medium bowl, then add your flour. Mix all ingredients together, either by hand or in a blender, with the result being a thick paste. Add in egg, which will help bind your patties. Roll this mixture into patty size and flatten. I suggest baking your patties before putting onto the braai to avoid them falling apart, else braai on a griddle.

Lean Chicken Skewers
It’s all about the marinade! Make sure you’re coating your chicken in leaner, less creamy options, and you’ll dissolve unwanted calories from your meal.
*Chicken must marinade for a minimum of 30 minutes.

Balsamic and Mustard Marinade

2 T balsamic vinegar
3 T fresh lemon juice
2 cloves garlic, minced
1 teaspoon paprika

Honey Garlic Marinade
¼ cup cider vinegar
2 t honey
1 T low sodium soy sauce
2 garlic cloves, minced

Lemon and Herb Dressing
2 lemons, halved
60ml (¼ cup) coconut oil
4 fresh thyme sprig, leaves removed
2 fresh rosemary sprigs, chopped
2 garlic cloves, crushed
black pepper

Spicy Fish Fillets

chutney
2 cloves garlic, crushed
1 green chilli, deseeded and finely chopped
30ml coconut oil
Himalayan rock salt and pepper to taste
800g hake fillets
1 lemon, quartered

Mix jam, garlic, chilli, oil, salt and pepper together. Marinade fish for 30 minutes before grilling. Once cooked on the braai, serve with lemon wedges.

Healthy Potato Salad

5 medium potatoes
½ cup low-fat mayonnaise
¼ cup fat-free / Greek yoghurt
1 stalk celery, thinly sliced
2 stalks spring onion, thinly sliced
1 tablespoon yellow mustard
1 teaspoon balsamic vinegar
¼ teaspoon Himalayan rock salt
¼ teaspoon black pepper
1 hard-cooked egg, coarsely chopped

Wash potatoes and cut into 1-inch cubes, leaving skin on. In a covered saucepan, boil potatoes in enough water to cover for 20 to 25 minutes or until just tender. Drain well. In a large bowl, combine mayonnaise, celery, spring onion, mustard, vinegar, salt, and black pepper. Add potatoes and egg to mayonnaise mixture. Toss lightly to mix. Cover and chill in the fridge at least 6 hours (or up to 24).

Avo, Mango and Spinach Salad

Dressing:

¼ cup orange juice
1 T balsamic vinegar
2 T coconut oil
1 t Dijon mustard
¼ teaspoon Himalayan rock salt

Ingredients:
5 cups baby spinach leaves
2 large leaves purple lettuce, finely chopped
3 small radishes, thinly sliced
1 small ripe mango, thinly sliced
1 medium avocado, sliced

Whisk juice, vinegar, oil, mustard, salt and pepper in a bowl. Combine spinach, lettuce, radishes, and mango in a large bowl. Add the dressing and toss. Garnish salad with avo and serve.

Other articles you may be interested in:
Top five fad diets
What omega oils can do for you
Superpower your immune system
Veganise your diet
Go green, get lean

Written by

Fitness and lifestyle expert, Lisa Raleigh, has been an exercise specialist for more than a decade. Known for her television roles as the winning team trainer on SA’s The Biggest Loser, fitness guru on Michael Mol’s Hello Doctor as well as the health and wellness consultant on SABC 3’s daily morning show, Expresso, Lisa is fast becoming South Africa’s unofficial face of wellness and healthy living.

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  1. Sue1N

    Mmm great marinades, salad dressing and yummy potato salad. What more can one ask for at a braai?

    4 years ago •

  1. Kiara

    All sounds so delicious! I can’t wait to try them.

    4 years ago •

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