Recipes for a summer of healthy eating

George Anderson s Clean BBQ Cook book Recipes for a summer of healthy eating www.bygeorgeanderson.com

INTRODUCTION Welcome to my Clean BBQ Cook Book, where you ll find loads of great recipes to keep you on track through the summer. Barbecues are a great option when you re trying to keep your diet on track but don t want to feel like the odd one out eating weird healthy stuff. Once you start trying out some of these healthy mains, side dishes, dips & desserts you re bound to be inspired to experiment with some of your own creations. Have fun and stay healthy, George Anderson

Contents Main Dishes BBQ Chicken 02 BBQ Ribs 03 BBQ Spatchcock Chicken 04 Beef 7 Spinach Burgers 05 Butterflied Leg of Lamb 06 Cajun Salmon 07 Chicken and Vegetable Skewers 08 Chilli and Lemon Prawns 09 Classic Sirloin Steaks 10 Honey 7 Mustard Drumsticks 11 Pork Souvlaki 12 Sea Bass 13 Teriyaki Chicken 14 Turkey Burgers 15 Turkey Skewers 16 Vegetarian Burgers 17 Vegetables, Sides and Salads Aubergine and Honey Slices 19 Coleslaw 20 Grilled Courgettes 21 Grilled Halloumi 22 Lolliepop Onions 23 Noodle Salad 24 Plain Flatbreads 25 Rice Salad 26 Stuffed Peppers 27

Sauces, Dips and Drizzles Avocado 29 Mayonnaise 30 Roasted Red Pepper Mayonnaise 31 Smokey BBQ Sauce 32 Sweet Drizzle 33 Tomato Sauce 34 Tzatziki 35 Desserts Strawberry and Banana Frozen Yogurt 37 Mango and Strawberry Frozen Yogurt 37 Grilled Pineapple 38 Mango 39 Sweet Nectarines 40 Sweet Strawberries 41

MAIN DISHES Main Dishes 01

BBQ CHICKEN WINGS Serves 4 12 chicken wings 1 batch of BBQ sauce (see sauces and dips) 1. Marinade wings for 2 hours in fridge. 2. Keep a little sauce to use as a dip. 3. BBQ for 20-30 mins. TIP: You can cook these in an oven at 220 degrees for 20-25 mins Main Dishes 02

BBQ PORK RIBS Serves 1 2 sheets pork ribs separated 1 bottle soda water 3 Star Anise 1. Cover ribs with soda and add Star Anise. 2. Cover with tin foil and cook in oven for 1 hour. (150 degrees fan assisted ovens) 3. Take out of water and cover with BBQ sauce. 4. Leave in fridge overnight or freeze at this stage for another occasion. 5. BBQ for 30 mins. TIP: To cook indoors. Cook in fan oven at 200 degrees for 30 mins. Main Dishes 03

BBQ SPATCHCOCK CHICKEN 1. 1 chicken cut along the spine and spread out, flatten with your hand. 2. Cover with your favourite herbs and spices. 3. Put on top of BBQ and close lid. 4. Cook for 1 hour then test to see if cooked through. (If your BBQ does not have a lid then turn a few times during cooking - approximately 20-30 mins each side) TIP: Also good with BBQ sauce just keep basting Main Dishes 04

BEEF AND SPINACH BURGERS Serves 6 450g lean steak mince 1 onion finely chopped 50g gluten free oats 1 tbsp mayonnaise* 1 tbsp oil* ¼ tsp onion granules* ¼ tsp celery salt* ¼ smoked paprika* ¼ tsp garlic granules* ¼ tsp salt* 1-2 blocks frozen spinach 1. Soften onions and oats in oil until onions are soft. 2. When cool add all *ingredients and mix well. 3. Form into burger shapes. 4. BBQ for 5-7 mins on each side, turning only once. TIP: I invested in a burger shaper ( 5 from Amazon) Main Dishes 05

BUTTERFLIED LEG OF LAMB Serves 8 100g parma ham finely chopped* ½ tsp fish sauce* 1 tsp garlic granules* 2 tsp parsley* 1 tbs balsamic vinegar* 8 lemon wedges 1 leg of lamb 2 tbs sweet drizzle (see sauces and dips) 1. Make all * ingredients into a paste. 2. Cut round the exposed bone until detached. 3. Cut several slits along lamb and fill with paste. 4. Cook from room temperature 15-20 mins each side. 5. Leave to rest. 6. Serve with lemon. TIP: Indoor grill for the same length of time Main Dishes 06

CAJUN SALMON Serves 4 4 salmon steaks 2 tsp smoked paprika 1 tsp salt 1 tsp black pepper 1 tsp garlic granules 1 tsp onion salt 1 tsp oregano 1 tsp thyme ½ tsp cayenne powder 1. Mix all ingredients except salmon. 2. Coat salmon in mixture. 3. Refrigerate for 2 hours. 4. BBQ 6-8 mins each side. TIP: You can buy Cajun seasoning ready mixed Main Dishes 07

CHICKEN AND VEG SKEWERS Serves 6 4 chicken breasts cubed 1 red and 1 green pepper deseeded and cut into squares 6 cherry tomatoes 1 courgette thickly sliced 1 red onion quartered and separated 1. Make up skewers alternating chicken pieces with a piece of veg. 2. BBQ 20-30 mins turning frequently. TIP: You could also use fish and lemon slices alternately Main Dishes 08

CHILLI AND LEMON PRAWNS 20 uncooked tiger prawns 1 tbsp honey 1 tbsp tamari soy sauce 2 tbsp chopped coriander ½ tsp garlic granules ½ tsp ginger ½ tsp chilli flakes 3 tbsp lemon juice 1. Mix all sauce ingredients together and add to prawns. 2. Refrigerate for up to 2 hours. 3. Cook until pink (about 3 mins each side). TIP: You can use fresh herbs and spices but for speed I have used dried Main Dishes 09

CLASSIC SIRLOIN STEAKS Serves 4 4 x 8oz Sirloin steaks ½ tsp melted butter ½ tsp oil 1 tsp black pepper salt to taste 1. Brush room temperature steaks with butter, oil and pepper. 2. Cook for between 3-6 mins on each side depending on preference. 3. Remove from heat. 4. Add salt and let steaks rest for 5 mins in a warm place. TIP: You could add garlic, chilli or paprika Main Dishes 10

MUSTARD AND HONEY DRUMSTICKS Serves 4 8 chicken drumsticks slash each one twice 1 tbsp lemon juice 3 tbsp honey 2 tbsp Dijon mustard 2 tbsp tamari 1 tsp salt 1 tbsp sesame seeds 1. Mix all marinade ingredients together and pour over chicken. 2. Refrigerate for 2 hours. 3. Grill on BBQ for 15-20 mins turning frequently. TIP: These can be frozen after marinade is added. Defrost thoroughly in fridge. Can be cooked on an indoor grill for 15-20 mins. Main Dishes 11

PORK SOUVLAKI 700g pork shoulder steaks 50ml good Greek olive oil* juice of 1 lemon ¼ tsp garlic granules salt & pepper 1 tbsp oregano 1. Cut pork into 2.5 cm cubes. 2. Mix all other ingredients then add to pork. 3. Cover and place in fridge for 2 hours. 4. Skewer the meat tightly. 5. Cook on BBQ for 15-20 mins turning occasionally. 6. Pour over remaining marinade during the last few minutes of cooking. TIP: After you skewer the pork it can be frozen at this point. Defrost overnight in fridge and cook as above. Serve with flatbreads, dips and salad. Main Dishes 12

SEA BASS 4 small sea bass 2 tsp garlic granules* 2 tsp onion granules* 1 tsp smoked paprika* olive oil to drizzle 3 tbsp butter 2 tbsp dill ½ tsp garlic granules 1. Bring fish to room temperature. 2. Wash and pat dry. 3. Rub olive oil all over fish. 4. Sprinkle *mix all over fish. 5. Cook on BBQ for about 7 mins each side. TIP: Melt butter and mix in dill and garlic drizzle over fish to serve Main Dishes 13

TERIYAKI CHICKEN 8 skinless and boneless chicken thighs 4 tbsp rice wine vinegar 1 tbsp agave nectar 1 tsp fish sauce 4 tbsp tamari 1. Cut chicken into cubes. 2. Mix all other ingredients and pour over chicken. 3. Refrigerate for a few hours or overnight overnight. 4. Skewer chicken. 5. Cook 7 mins each side. TIP: Any leftover sauce can be cooked on the stove. It makes a lovely sticky dipping sauce Main Dishes 14

TURKEY BURGERS Serves 6 400g turkey mince ½ tsp salt 1 large onion finely chopped 50g gluten free oats 1 tbsp oil ½ tsp garlic granules ½ tsp onion granules ½ tsp cumin ½ tbsp mayonnaise 1. Heat oil and fry onions and oats until onions are soft. 2. When cool add to turkey mince and make into burger shapes. 3. Cook for 5 mins on each side turning only once.. TIP: Use frozen chopped onions if short of time Main Dishes 15

TURKEY SKEWERS 500g lean turkey mince 1 onion softened in oil 2 tsp garlic granules 2 tsp smoked paprika 1 tsp oregano 1 tsp Cajun powder 1 tsp salt 1 tbsp mayonnaise 1. Let onion cool then mix all ingredients together. 2. Squeeze into sausage shapes. 3. Stab with skewers. 4. Grill 8-10 mins each side. TIP: Don t turn often or they will fall apart Main Dishes 16

VEGETARIAN BURGERS 1 tbsp oil 1 small onion chopped 2 spring onions finely chopped 1 ½ garlic granules ½ tsp chilli powder 1 tsp Cajun powder 3 tins mixed beans rinsed, drained and mashed 1 large egg 100 g gluten free oats 150g feta crumbled 1. Soften onions then add spices. 2. Cook for a further 2 mins and allow to cool. 3. Add all ingredients together and form into burger shapes. 4. Cook 3-4 mins either side. TIP: Can be frozen before cooking Main Dishes 17

VEGETABLES, SIDES AND SALADS Vegetables, Sides and Salads 18

AUBERGINE & HONEY SLICES Serves 4 ½ tbsp Fish Sauce* ½ tbsp Runny Honey* 1 tbsp Dijon Mustard* 1 tsp Ginger Powder* 1 tsp Garlic Granules* 1 ½ tbsp Tamari* 1 ½ tbsp Vinegar* 2 Aubergines Sliced 1. Mix all * ingredients well together to make a drizzle. 2. Score crisscross on the side of the Aubergines. 3. Brush them with Drizzle. 4. Cook scored side down, then turn for a further 5 mins. 5. Serve hot with left over sauce, drizzled over the top. Vegetables, Sides and Salads 19

COLESLAW 1 small Sweetheart Cabbage 2 Carrots 1 Red onion ½ tsp Salt ½ tsp Dijon Mustard 1 Pinch Nutmeg 1 Cup Mayonaise 1. Shred the cabbage and carrots. 2. Slice red onion. 3. Mix everything together. TIP: Serve with everything Vegetables, Sides and Salads 20

GRILLED COURGETTES Serves 4 Olive oil 4 Large Courgettes sliced Salt & Pepper 1. Brush with oil & season. 2. Grill 5-7 mins each side. Vegetables, Sides and Salads 21

GRILLED HALLOUMI 1 pkt Halloumi 1. Cut into thick ½ slices. 2. Brush with oil. 3. Grill a few mins each side. 4, Serve with side salad. FBF/Friendly is at Waitrose TIP: Another dish best served on a Hot Greek Island Vegetables, Sides and Salads 22

LOLLIEPOP ONIONS 3 Red Onions 1 tbsp Balsamic Vinegar* 1 tbsp Olive Oil* 1 tsp Salt* ½ tsp Rosemary* 1. Mix the * ingredients. 2. Skewer onions & pour mix over them. 3. Cook on BBQ for 5-10 mins each side. TIP: Lollipop onions go well with burgers Vegetables, Sides and Salads 23

NOODLE SALAD Serves 4 250g Rice Noodles, cooked & cut up* ¼ Cucumber, deseeded & sliced * 1 Carrot thinly sliced * 4 Spring onions sliced* 2 Red chillies sliced * 2 tbsp chopped coriander 2 tbsp Mint leaves * (optional) Dressing 4 tbsp Lime juice 4 tbsp Fish Sauce 1 tsp Agave 1. Mix the * ingredients then toss in dressing. TIP: Nice with leftover BBQ mixed through Vegetables, Sides and Salads 24

PLAIN FLATBREADS Makes 6-8 250g Gram Flour 300ml Water ½ tsp Onion Salt ½ tsp Garlic Granules ½ tsp Cumin ½ tsp salt 1. Mix everything together. 2. In a very hot non stick pan, wipe a little oil round the pan. 3. Make one at a time. 4. Cook 2 mins each side. 5. Reheat on BBQ for a few seconds each side. TIP: You can make them with less water, add veg & different spices Vegetables, Sides and Salads 25

RICE SALAD Serves 6 200g Basmati & Wild Rice ½ red onion chopped 5 quartered Cherry Tomatoes 1 sml tin Kidney Beans 1 sml tin Chic Peas ¼ Red Pepper chopped ¼ Yellow Pepper chopped ¼ Green Pepper chopped Juice of 1 Lemon 1 Sml bunch of Corriander chopped 2 Spring onions chopped 2 tbsp mixed seeds or nuts 1. Cook rice until soft, cool in cold water and leave to dry out. 2. Mix everything together & serve. TIP: Nice with prawns or Parma Ham Vegetables, Sides and Salads 26

STUFFED PEPPERS 8 Chiquino Peppers ( Small and Seedless) 125g Goats Cheese* ½ tsp Chilli Flakes* Olive Oil 1. Mix the * ingredients. 2. Put a small slit in the peppers, then stuff with * ingredients. 3. Coat in a little oil. 4. Cook on grill for about 5-8 mins turning often TIP: Can be stuffed with any herbs & spices you like Vegetables, Sides and Salads 27

SAUCES, dips and drizzles Sauces, Dips and Drizzles 28

AVOCADO & MANGO SALSA 1 large Mango finely chopped 1 Avocado finely chopped ½ Red onion finely chopped ½ tsp Chilli flakes Juice of 1 Lime 1 tbsp White wine vinegar 2 tbsp Olive oil Season to taste 1. Mix everything together, cover in cling film and leave at room temperature for an hour. TIP: Frozen chopped mango works & saves time Sauces, Dips and Drizzles 29

MAYONNAISE 2 Egg Yolks * 1 tsp Dijon or Wholegrain Mustard * 1 tbsp White wine vinegar * 300mls Light Olive Oil ½ tsp Garlic granules * ½ tsp Salt * 1. Blend together the * ingredients. 2. Whisk in Olive oil slowly until pale & thick. TIP: If having with Fish, add the juice of ½ Lemon or Chilli if you like it hot Sauces, Dips and Drizzles 30

ROASTED RED PEPPER MAYONNAISE 2 Red Peppers 1 cup Mayo 1. Half Red peppers and deseed. 2. Grill until to start to blacken. 3. Take skin off. 4. Blend with Mayo. TIP: Add some chilli if you like it hot Sauces, Dips and Drizzles 31

SMOKEY BBQ SAUCE 500g Passata 1 tsp Dijon or wholegrain mustard 3 tbsp Balsamic Vinegar 2 tsp Agave 2 tsp Smoked paprika ½ tsp Garlic granules 3 tbsp Tamari 1 Star Anise Pinch of cinnamon 1. Put all in a sauce pan and cook on a low temperature for ½ hour. 2. Then add ½ tbsp honey. 3. Remove Star Anise and leave to cool. 4. Use as a Marinade or a Dip. TIP: Add Chilli flakes if you like it hot Sauces, Dips and Drizzles 32

SWEET DRIZZLE 2 tbsp Tamari ½ tbsp. Agave 1. Mix together. TIP: Lovely drizzled on a meat wrap Sauces, Dips and Drizzles 33

TOMATO SAUCE 400ml Passata 1 tbsp Mustard 3 tbsp Cider Vinegar 1 tbsp Honey ½ tsp Onion salt ½ tsp Garlic salt 4 tbsp Tamari 2 tbsp Agave 1 tsp Salt 1. Simmer everything for 30 mins. 2. Cool & keep in fridge. Sauces, Dips and Drizzles 34

TZATZIKI 150g Greek Yogurt ½ Cucumber deseeded ½ tsp Garlic granules 1 tbsp Olive oil 1 tsp Lemon Juice 1 tsp Dill ½ tsp Salt 1. Grate cucumber into a sieve with salt and allow to drain. 2. Mix everything together and leave overnight in fridge.. TIP: Tastes even better on a Greek Island Sauces, Dips and Drizzles 35

DESSERTS Desserts 36

FROZEN BANANA YOGURT 2 tbsp Honey 5 Bananas 250ml Yoghurt 1 ½ tbsp. Lemon juice 1. Blend honey & bananas until smooth. 2. Blend yogurt in. 3. Add lemon juice. 4. Put in fridge for an hour, then freeze, after a few hours churn. 5. Repeat freeze & churn until smooth. TIP: Replace ½ banana with strawberries or try different fruits Desserts 37

GRILLED PINEAPPLE Serves 4 1 Pineapple quartered & cored 1 tbsp Lime juice or Lemon juice* 2 tbsp Honey* 1. Mix the * ingredients. 2,. To grill keep turning every few minutes & keep brushing with glaze. TIP: Nice with Greek Yogurt Desserts 38

MANGO & STRAWBERRY FROZEN YOGURT Serves 4-6 225ml Goats yogurt 300g Strawberries 2 Large Mango 1 tsp Agave (optional) 1. Blend & Freeze in 4-6 ramekins. 2. When frozen top with coconut & berries./ STRAWBERRY & BANANA FROZEN YOGURT Serves 4-6 225ml Goats yogurt 300g Strawberries 2 Bananas 1 tsp Agave (optional) As above. Desserts 39

SWEET NECTARINES Serves 4 4 Nectarines, halved & stoned 1 tbsp Honey 1. Brush Nectarines with honey. 2. Grill flat side down for 5-6 mins. TIP: Lovely with frozen Yogurt Desserts 40

SWEET STRAWBERRIES 500g Strawberries 1 Lemon zest & juice * 1 tsp Agave * 1 large Piece foil 1. Mix the * ingredients. 2. Place strawberries in the centre of foil, pour mix over strawberries. 3. Bring the edges of the foil together. 4. Scrunch and seal. 5. Grill for 5-6 mons. Desserts 41