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Your health
Food for thought

Suzanna Bain

NOW summer is here it's time to dig out the barbie and light up those coals for some sumptuous al fresco dining.


Getting friends and family round for a delicious fresh lunch or dinner is sure to lift everyone's spirits. And with a little thought about what to prepare to eat, you can easily create a fantastic feast of full-on healthy food the whole family will enjoy.

Although sausages, burgers, lamb chops and kebabs are often popular choices for singeing on the coals, why not try some oily fish, such as sardines for a bit of a change? Not only are they delicious, they'll also give diners a good dose of crucial omega-3 fatty acids, which are beneficial to joints and help lower the risk of cancer and heart disease. Another bonus of cooking fish outdoors is you don't have to worry about stinking the house out!

Spice of life

When seasoning or making marinades, be sure to throw in plenty of turmeric. Used for centuries in Ayurvedic medicine this tasty spice has been shown by some studies to fight off cancers of the stomach, intestine, skin and liver. Its ‘secret ingredient' is health-enhancing curcuminoids, which give it its vibrant orange colour and help stave off tumours. The only problem is that our bodies don't absorb turmeric very easily, but pepper helps with that...so get grinding.

Another thing to use in abundance is ginger, which has traditionally been used to alleviate pain and nausea but is now really coming into the limelight. Medical trials show it helps ease arthritis, improves digestion and relieves bloating - just what everyone needs when stuffing their faces all day.

Forget about fearing breath so stinky it would floor Dracula from a mile away and focus instead on the benefits of that other scrummy cooking essential - garlic. Excellent for the immune system this member of the onion family has also been shown to ward off cancers of the digestive system - particularly oesophegeal, stomach and colon - and reduce blood clotting, hardening of the arteries and cholesterol production. Great reasons to embrace the whiff!

Leaf it out

Sides and salads can make or break a barbecue, providing guests with that all important accompaniment to their main stack of meat. Encourage them to pile their plates high with vitamin C and magnesium-packed watercress, as studies suggest it helps protect against eye diseases and cancer by reducing damage to DNA in cells. Also spoon on cabbage-rich coleslaw, as this wonder veg has the amazing capacity to defend against all sorts of cancers, including breast, stomach, bladder, lung and prostate.

For the ultimate salad dressing be sure to go steady with the salt - too much of which can be bad for your blood pressure - and heavy with the freshly squeezed lemon. That's because this zingy citrus fruit tastes fantastic and contains lots of complexion-enhancing vitamin C, as well as the potential to break down toxins and boost the immune system. Some research even suggests it's good for keeping varicose veins away.

And you might like to try rapeseed oil as an alternative to olive oil, because it's rich in omega-6 and omega-3 fatty acids and is one of the most heart-healthy oils around. It's also been reported to reduce cholesterol levels.

Be sure to provide guests with a balanced meal when they pop over for lunch or dinner by making the most of things like asparagus and tomatoes, which can both be grilled on the barbie for a truly great taste. The green veg has folic acid in abundance, which could be a weapon against Alzheimer's, as experts think it prevents damage to the arteries supplying blood to the heart and brain. The red salad fave contains high levels of lycopene, an antioxidant that has cancer-fighting properties and helps protect skin from premature ageing.

You might also like to cook some sweet potatoes, as they have a lower glycaemic index than normal potatoes, thus helping regulate blood sugar levels and avoid that post-pigout slump. Dark orange flesh means there's a high vitamin content.

Don't be afraid of red meat because it's high in cell-repairing protein and is packed full of zinc, which is great for healthy skin and a strong immune system. Lamb in particular will help ward off anaemia because it contains so much iron, which aids the production of red blood cells.

Barbecuing is a great way of cooking, as much of the fat will drain off, but some people might still prefer chicken.

To finish off on a sweet note, make a simple fruit salad for all to enjoy, or chargrill some fresh pineapple, which is a fantastic idea after a big meal as it helps with digestion and upset stomachs. This exotic fruit also contains bromelin which is a powerful anti-inflammatory, meaning it can ease joint problems and help bruises heal.

Red grapes are high in fibre and contain powerful phythochemicals which defend against free radicals, while the ‘superfood' properties of berries have been well-documented recently, particularly with regards to halting various cancers. Barbecues can easily end up being a glut of worthless, poorly flavoured fatty foods that are devoid of nutrition and crammed with empty calories. But with a bit of forward-planning you can lay on a spread that packs a punch not only in terms of taste, but health as well.
 
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