The Healthier BBQ: Fresh Flavours, Good Company and Summer on a Plate

Summer has a wonderful way of bringing us together around the table—or perhaps more fittingly, around the barbecue. Whether we're inviting friends over to enjoy Wimbledon in the garden, cheering on our team during the World Cup, celebrating another warm evening or simply making the most of the longer days, eating al fresco is one of the season's greatest pleasures. Food becomes about so much more than satisfying our hunger; it's about slowing down, sharing stories, making memories and enjoying good company.

Barbecues are often thought of as an indulgence, but they can actually be one of the healthiest and most enjoyable ways to eat. Cooking over flames requires very little added fat, fresh seasonal produce is at its best during the summer months, and eating outdoors encourages us to savour our food and enjoy the company around us.

The beauty of a healthy barbecue is that it's bursting with colour. We can enjoy juicy chicken kebabs threaded with peppers, red onion, courgettes and mushrooms, all marinated beforehand with olive oil, garlic, lemon juice and fragrant herbs. As they cook, the vegetables caramelise beautifully, becoming sweet and smoky while the chicken stays tender and full of flavour. Marinated king prawns are another fantastic option, cooking in just a few minutes while delivering plenty of lean protein and wonderful flavour. A sprinkle of chilli, garlic and fresh herbs is often all they need to become the star of the barbecue.

Fish is another fantastic addition to the grill. Whole trout, salmon, mackerel or sardines cook beautifully over the coals, developing a delicious smoky flavour while remaining wonderfully moist. Oily fish are especially worth celebrating because they're one of the richest natural sources of omega-3 fatty acids. These remarkable healthy fats help support heart health, contribute to normal brain function and help maintain healthy vision, making them one of the nutritional stars of the summer barbecue. Finished simply with a squeeze of fresh lemon and a handful of herbs, they prove that healthy food never needs to be complicated.

Rather than filling the table with mayonnaise-laden coleslaw, we can create an impressive spread of colorful salads. Large bowls filled with crisp leaves, cherry tomatoes, cucumber, peppers, grated carrots, beetroot, radishes, and fresh herbs instantly brighten the table. We can add cooked grains such as quinoa, bulgur wheat, or pearl barley, or toss through chickpeas, lentils, or butter beans for extra fiber and plant protein.

One simple tip is to make half our plate something colourful. Whether it's grilled vegetables, a vibrant salad or a combination of both, filling half our plate with a rainbow of produce is an easy way to increase our intake of fibre, vitamins, minerals and the beneficial plant compounds that help support long-term health. It also naturally leaves room for quality protein and satisfying carbohydrates, creating a balanced meal without ever feeling restrictive.

A baked potato cooked on the barbecue is another underrated summer favourite. Wrapped in foil and left to slowly cook while everything else grills, the result is a fluffy centre with a deliciously crisp skin. Served with a spoonful of Greek yoghurt, fresh chives or a homemade salsa, it becomes a satisfying accompaniment that's naturally rich in fibre and a perfect partner to grilled meats and fish. And what would a barbecue be without corn on the cob? Grilled until lightly charred, then brushed with a little butter and sprinkled with fresh herbs and flakes of chilli, it's a simple summer classic that tastes every bit as good as it looks.

Many of these ideas reflect the principles of the Mediterranean way of eating, which has long been associated with better heart health and overall wellbeing. The emphasis isn't on restriction or counting calories, but on enjoying plenty of vegetables, fruit, wholegrains, legumes, olive oil and quality sources of protein. A summer barbecue lends itself perfectly to this style of eating without feeling like we're making any special effort at all.

Even dessert can celebrate the season. We might share a homemade pavlova piled high with fresh strawberries, raspberries, blueberries and kiwi, creating a stunning centrepiece for the table. Bananas cooked on the barbecue in their skins become wonderfully soft and caramelised and are delicious served with a few squares of dark chocolate or a scattering of chopped nuts. Grilled peaches or nectarines are another seasonal favourite, served warm with a small scoop of good-quality vanilla ice cream and a sprinkling of chopped pistachios for a dessert that feels wonderfully indulgent while making the very best of summer's fruit. Grilled pineapple is equally delicious, proving that summer puddings don't have to be heavy to be memorable.

What we drink can also add a refreshing twist to the occasion. Large jugs of chilled water infused with slices of lemon, lime, orange, cucumber, strawberries or fresh mint look beautiful on the table and encourage us all to stay hydrated. Sparkling water topped with fresh berries and citrus fruits feels wonderfully celebratory, while homemade iced teas flavoured with mint, peach or lemon are delicious alternatives to sugary soft drinks.

Perhaps one of the greatest benefits of a barbecue has nothing to do with nutrition at all. Eating outdoors encourages us to slow down. We chat while the food cooks, pass bowls around the table, laugh over old stories and linger over our meals instead of rushing through them. Sharing food with family and friends isn't just good for our wellbeing—it also helps us become more mindful of what and how much we eat.

Healthy eating should never feel like a compromise, and a barbecue is the perfect example of that. With colourful salads, marinated chicken kebabs, sizzling king prawns, beautifully cooked trout and other oily fish, wholesome grains, baked potatoes and fruit-filled desserts taking centre stage, a summer barbecue can be every bit as delicious as it is nourishing.

So, whilst the sun is shining and we may gather to watch the tennis or cheer our country on in the cup, let's embrace the opportunity to eat outdoors. Let's make half our plate something colourful, enjoy fresh seasonal ingredients, gather the people we love and make the most of every moment. Because when good food, good company and warm evenings come together, healthy eating doesn't feel like a healthy choice at all—it simply feels like summer. As a nutritionist, I always remind my clients that healthy eating isn't about perfection—it's about making sustainable, enjoyable choices that add up over time. A summer barbecue is the perfect opportunity to do exactly that.

Happy eating,

Nina Thomas

BSc (Hons), MSc, ANutr

Registered Associate Nutritionist & Food Scientist

Bridgford & Bingham Nutrition              

21 Brickyard Lane

East Bridgford

Nottingham

NG13 8NJ

Call: 07958 765337

​www.bridgfordbinghamnutrition.co.uk