A Deliciously Nutritious Low Carb, Vegan Summer BBQ
Want to detox whilst truly enjoying your food? Sara Aguilar shares her favourite low carb and plant-based ingredients to whip up a summer BBQ that has antioxidant, antiaging and anti-inflammatory benefits!
Giving yourself a break from high carbohydrate foods allows the body to focus on regeneration, cellular cleansing and reduces inflammation—which is linked to chronic illness, joint pain and headaches.
Why Low Carb?
Low carb foods tend to be lower in common allergens and inflammatory ingredients (such as sugar, dairy and gluten). They tend to be more nutrient dense than higher carbohydrate foods and fill you up for longer with their higher protein and higher fat content.
Why Plant Based?
Plants contain many of the antioxidants, vitamins and minerals that we need for vibrant health. Furthermore, a lower carbohydrate plant focused diet can be more sustainable for the environment.
Incorporating plant-based diet days gives your body a chance to detox from processing meat, dairy and sugar. Furthermore, eating fewer carbohydrates and lower protein will reduce your insulin production and deactivate mTOR.
Insulin is the growth hormone that allows us to grow and store fat. Sugar and carbohydrates spike our insulin levels which allows us to store fat more easily. Without carbohydrates our body releases less insulin and therefore it is easier to lose weight 1.
mTOR is associated with growth, muscle gain but also aging. It is an anabolic (building up) protein. Excessive mTOR activation speeds up the aging process 2. Thus, a low carb, plant-based day allows your body to recover, decrease inflammation and can even slow down aging.
Great Products for a Low Carb, Plant-Based BBQ
As a Health Anthropologist, I believe that we should eat as closely to our ancestors as possible and eat seasonally, too. This is more sustainable for the environment and our bodies will be able to absorb nutrients better, thus we will be healthier.
During the summer, fresh plants, fruits and vegetables are in season and we should make the most of indulging in local produce. Planet Organic curate a delicious seasonal fresh veg box.
Organic & Seasonal Veg Box large
Paleo and low carb burger buns and bagels. They are densely nutritious, made with almond flour, flax and psyllium husk with absolutely no artificial ingredients or inflammatory vegetable oils. They really create the fluffiest bread to toast on the BBQ and serve with your perfect burger bun and dairy free mayonnaise. For me, they are literally the BEST paleo keto alternative to bread. KETO8 may seem pricey but they are far more filling and nutrient dense than regular bread. FYI regular bread is essentially sugar, as that is what carbohydrates are processed into by our bodies.
Keto8 Keto Buns 240g
Tiba Tempeh Smoky BBQ Burgers
Now that you have got the burger buns sorted, throw some Tiba Tempeh BBQ Burgers on the grill. Tiba Tempeh use fermented soya beans—this degrades the gluten in soya which makes them a great alternative to unfermented soya, such as tofu. These BBQ Burgers have a delicious meaty texture and flavour.
Tiba Tempeh BBQ Burgers
Get a Slice of Plant Based Cheese On that Burger!
Dairy can be highly inflammatory; however, many dairy free ‘cheese’ options contain other inflammatory ingredients and artificial additives that you are better off not consuming. Violife keep it clean with their coconut oil based Epic Mature Cheddar. Slice the cheddar block up and allow them to melt over the BBQ Tempeh Burgers—delicious!
Violife Epic Mature Cheddar Block 200g
Who could have a BBQ without ketchup and mayonnaise?
Mainstream ketchup is exceptionally high in sugar and the leading mayonnaise is high in vegetable oils—degraded fats—which are highly inflammatory for our bodies. Thankfully, Planet Organic stock the Gardens Organic Keto Friendly Ketchup that is made with organic tomatoes, herbs and erythritol (a healthy sugar alcohol) as the sweetener.
Gardens Keto Friendly Ketchup 250ml
Hlthpunk create a low carb and plant-based mayonnaise to add to your burgers as well as a creatively named ‘UFO’ burger sauce. They have added the adaptogen ashwagandha which supports relaxation.
Hlthpunk Bionnaise Plant Based Mayo 135g
Keep it traditional and boost your gut bacteria by adding an organic gherkin slice.
Morgiel Gherkins in Brine 500g
Serve with a Powerful Anti-Oxidant Side Salad
Here is an anti-aging bowl of rocket leaves, broccoli sprouts and tomato salad, dressed with Basil pesto. Broccoli sprouts and cruciferous vegetables are high in sulforaphane which neutralizes toxins; Rocket is high in vitamins B, C and K, essential for your immune system; and basil has anti-inflammatory and antibacterial properties.
Broccoli Sprouts 100g
Seggiano Raw Basil Pesto Genovese 200g
Rocket Salad 100g
The Tomato Stall Mini Plum Tomatoes 250g
Finally, while your guests are waiting, serve up some CRU8 Chips to be enjoyed with the sparkling celebratory HOLOS Oolong Kombucha…Healthy eating has never looked—and tasted—this lush!
Keto8 Chee*y Kale Crisps 30g
HOLOS Celebration Kombucha Sparkling Oolong 750ml
Sara Aguilar is the founder of @ketosupplements and @thehealthanthropologist.