A Guide to a Healthier BBQ: Tasty Ideas and an Eggplant Salad Recipe

Independence Day is synonymous with barbecues, grilling, and enjoying time with family and friends. Whether you're on a balcony, in the backyard, or at a nearby park, think about how to plan your meal this year to be healthy and satisfying.

What meat should you buy? It’s best to purchase quality meat from butcher shops, where you can find fresh and high-grade options. Diversify your types of meat—steak, liver, chicken thighs, and more—and season them with turmeric to boost anti-inflammatory, antioxidant, and anticancer benefits for your body. Try not to snack while preparing the meat to fully enjoy the meal with everyone.

Eggplant has become the star of Israeli meals, appealing not just to vegetarians. There are many ways to prepare it—make spreads, throw it on the grill, or bake it in the oven. Eggplants are rich in antioxidants, Vitamin A, Vitamin C, and chemicals called polyphenols, which benefit both healthy individuals and diabetics.

How can you have eggplant without tahini? When shopping for the holiday, ensure you choose tahini made from whole sesame seeds—it offers numerous health advantages. Whole sesame tahini is a calcium powerhouse and its fats slow sugar absorption into the bloodstream. Diabetics using continuous glucose monitors can see its impact on their sugar levels.

Skip the pitas - For a significant health improvement, set the pitas aside this year—or at least cut them in half. The high carbohydrate content in pitas can raise blood sugar levels and cause noticeable weight gain.

A solution for pita is the 'lettuce burger', essentially a burger wrapped in lettuce. Ultimately, presentation doesn’t matter as long as it tastes great! Here’s a tip: find a partner willing to enjoy a lettuce burger with you—it will gradually become a habit. Opt for crisp, fresh lettuce to ensure full enjoyment.

There are many ways to add vegetables to your meal – If a lettuce burger or a banal salad isn’t your thing, consider vegetable skewers. They’re a vegetarian alternative but also a tasty option for everyone at the barbecue! It's best with bell peppers, onions, tomatoes, zucchini, and mushrooms. All these vegetables have antioxidants and are full of vitamins and minerals.

And what about drinks? For the health-conscious, this is one of the toughest questions. If you're striving for a healthy lifestyle, red wine is the best choice. All drinks, including wines, vary in flavor and alcohol or sugar content. Red wine is rich in antioxidants, helps lower cholesterol, and is associated with heart disease prevention and reduced sugar levels. Naturally, moderation is key. The recommended amount is one glass for women and two glasses for men per day.

Most importantly, use a gas grill instead of charcoal and avoid over-grilling the meat. Studies suggest cutting down on consuming browned foods to reduce the risk of disease.

Recommended recipe for lemon and olive oil eggplant salad:

Ingredients:

• 2 large eggplants
• 2 tablespoons olive oil
• Juice from one lemon
• 2 cloves of crushed garlic
• Salt
• Paprika
• Pepper

Preparation:

• Peel the eggplants and cut them into thin, short strips, season with a bit of salt and olive oil, place on a baking sheet, and bake for about half an hour at 180°C (356°F).
• Add the oil, lemon, garlic, and spices to the warm eggplants.

Nutritional values per serving (8 servings)

75 calories, 5 grams of carbohydrates, 5.5 grams of fiber, 5.5 grams of fat, -2 grams of protein

Adina Bakhar, Registered Diabetes Dietitian and expert in ketogenic nutrition at the DMC Diabetes Treatment Center, author of The Ketogenic Diet, and chair of the Atid Association