Could barbecue food really be good for you? We review the latest healthier looking products –

While we’re making the most of the summer heat, barbecues are on the menu and supermarkets are stocked with healthy versions of traditional dishes.

We asked Ruth Kander, a dietitian at the Fleet Street Clinic in London, to review a selection; We also evaluated them according to taste.

High in Omega-3

Waitrose 4 Asian-inspired Salmon Burger, 360g, £4.25, waitrose.com

Per 100 g: calories, 209; saturated fat, 1.9 g; proteins, 19.1 g; sugar, 0.5 g; salt, 0.53 g

Claim: “High omega-3 content”.

Expert Verdict: These humble burgers are 81% salmon. Pea flakes are used instead of breadcrumbs to add structure to burgers. It also has herbs and spices like coriander, ginger, and lemongrass, as well as lemon juice—nothing else.

Fish is a healthy barbecue choice as it contains less saturated fat than red meat. Oily fish like salmon have the advantage of being high in omega-3 fats, which has been linked to reducing heart and inflammatory diseases and some cancers.

The NHS recommendation is to eat at least two 140g servings of fish per week, one of which is fatty. Two of these little burgers are considered a generous serving of fatty fish and provide a hefty 31.6g of protein—roughly the same as a chicken breast—that should make you feel full.

Pea flakes, made from dried peas, are a source of fiber (about one-tenth of the daily requirement in two hamburgers) and protective antioxidants and minerals.

9/10

Taste test: Strong aromas of lemongrass, ginger and pepper. 7/10

Flexible choice

Heck 60/40 Chicken, Mushroom and Wild Rice Chipolatas, 340g, £3, at select Tesco stores

Per 100 g: calories, 124; saturated fat, 1.3 g; proteins, 16 g; sugar, 1.2 g; salt, 1.8 g

Claim: ‘Made with 60% meat and 40% vegetables. It does not contain high protein and gluten.

Expert Verdict: These types of “stretch” products, in which a significant portion of the meat is replaced with plant-based foods, are a good idea.

Chicken and vegetable protein can be used as a substitute for red meat, as it is low in saturated fat.

There’s also a generous helping of high-fiber wild rice, mushrooms, pea flour (a source of protein and fiber), and some cheese.

While they don’t contain many processed ingredients like most sausages, they do contain preservatives and are high in salt. Three of these sausages provide about 21% of the daily salt limit.

5/10

Taste test: Delicate chicken and garlic flavor. 7/10

Increased gut bacteria

Tiba Tempeh Hamburger Smokey Barbecue, 200g, £3.49, planetorganic.com

Per 100 g: calories, 236; saturated fat, 1.5 g; proteins, 22 g; sugar, 7 g; salt, 0.35 g

Claim: ‘Rich in protein, fiber, vitamins and minerals. More protein than most beef burgers.

Expert Verdict: These burgers are made with tempeh—fermented, cooked soybeans marinated in a simple barbecue sauce.

Soy is one of the few complete plant proteins; This means that just like meat, it contains all nine essential amino acids necessary for healthy bones and muscles. It also contains beneficial amounts of vitamin B12 (for the formation of red blood cells), which can be hard to find if you don’t eat animal products. It’s also a source of protein: 22 g in a hamburger; comparable to the amount of a standard beef burger, so you’ll feel fuller for longer.

Tempeh is a good source of prebiotic fiber, which can help feed the healthy bacteria in the gut.

It also has a simple ingredient list. The only downside is that each burger contains one and a half teaspoons of sugar, some have sugar in their sauce.

7/10

Taste: Good smoky taste of barbecue sauce. 8/10

High protein content

Richmond Meatless Sausage, 336g, £2.70, tesco.com

Per 100 g: calories, 145; saturated fat, 4 g; proteins, 8.8 g; sugar, 0.7 g; salt, 1.8 g

Claim: “Rich in protein”.

Expert Verdict: A diet rich in processed red meat like pork sausage and beef burgers is linked to a higher incidence of colon cancer, so these meatless sausages made with textured soy protein are a game for kids.

While the manufacturer claims it’s high in protein, they have the lowest protein content here per 100g of product, so they’re probably not all that filling.

The first ingredient on the list is water, and there are some processed ingredients. The salt content is also high. Two sausages have 1.4g, which is one-fifth of your daily limit.

4/10

Taste test: Well seasoned. 7/10

less oil

Sainsbury’s Taste the Difference lean beef burger, 227g, £2.75, sainsburys.co.uk

Per 100 g: calories, 150; saturated fat, 1 g; proteins, 27.1 g; sugar, 1 g; salt, 0.85 g

Claim: “Less than 3 percent fat”.

Expert Verdict: They’re 33% smaller than a regular Taste the Difference burger. They’re made with 85% lean meat, gram for gram, plus they have about 80% less saturated fat.

One burger provides 30.5 g of filling protein, much more than most of the other items here. Because of their low fat content and smaller portions, they also contain half the calories of the regular version.

Beef is an excellent source of iron. NHS guidelines do not recommend more than 70g of red meat per day, one of which is slightly higher. The ingredient list is short, but there are some preservatives, and you’ll get 13 percent of your daily salt limit in one serving.

7/10

Taste test: Pleasant and peppery but a little dry. 6/10

fiber source

Heura Chorizo ​​Hamburger, 220g, £3.50 ocado.com

Per 100 g: calories, 162; saturated fat, 3.3 g; proteins, 15 g; sugar, 0.9 g; salt, 1.1 g

Claim: ‘100 percent plant-based. It is rich in protein, iron and vitamin B12. Fiber source.’

Expert Verdict: These vegan burgers are a mix of soy protein, olive oil, plant fiber, flavorings, and colorants. You get a moderate amount of filling protein – 16.5 g – in a burger. Added iron and vitamin B12, which is good because these nutrients, essential for red blood cell health and energy, are harder to find if you don’t eat animal products.

There’s 7.48 mg of iron per hamburger — 85 percent of the recommended daily intake for a man and about half for a woman — plus almost all of the daily requirement for vitamin B12.

From the added plant fiber there is 5.5g of fiber, which is more than one-sixth of your daily requirement. But it’s about one-sixth of your salt limit, and there are some processed ingredients, too. 6/10

Taste test: “irregular” consistency but requires more seasoning. 7/10

‘meat virtuous’

Highland Venison Venison Burger, 227g, £2.80, tesco.com

Per 100 g: calories, 132; saturated fat 1.8 g; proteins, 18 g; sugar, 0.9 g; salt, 0.74 g

Affirmation: “Lean, gluten-free.”

Expert Verdict: This is 66% venison, 11% pork meal, peas and rice, spices and preservatives. Venison is lean red meat, which contains about one-sixth of the saturated fat of beef, one-third fewer calories and slightly more protein than other red meats. Venison is also rich in conjugated linoleic acid, iron and B vitamins.

Pork adds saturated fat, but these have a fairly simple ingredient list, moderate fat content, and less salt and calories than other products.

8/10

Taste: Robust meat flavor with plenty of black pepper. 6/10

… and truly the healthiest spices you can taste

Dietitian Ruth Kander chooses five seasonings for barbecue. Then we tasted it.

Hunter & Gather Sriracha Eggless Mayonnaise

250g, £4.05, Hunterandgatherfoods.com

Per 100 g: calories, 656; saturated fat, 10.9 g; proteins, 0.1 g; sugar, 0.5 g; salt, 0.83 g

Made with 73 percent olive oil, a heart-healthy fat, and no added sugar or preservatives, it’s also free of all 14 of the most important allergens, including gluten. Like most mayonnaises, it contains a lot of calories from fat.

Taste: mild with a slight hint of cayenne pepper.

Sauce Shop Sugar Free Tomato Ketchup

260g, £2.99, salseshop.com

Per 100 g: calories, 61; saturated fat, 0 g; proteins, 2.69 g; sugar, 8.23 ​​g; salt, 1.56 g

Unlike regular ketchup and burger sauces, this sauce does not contain added sugar. I like simple ingredients: 87% tomatoes, onions, white cider vinegar, garlic, sea salt and spices – nothing more. It contains enough salt, but the amount per spoon is small.

Taste: Naturally sweet tomato flavor with a slight spicy touch.

Bay’s Kitchen Barbecue Sauce with Smoked Paprika

275g, £3.95, hollandandbarrett.com

Per 100 g: calories, 123; saturated fat, 0 g; proteins, 1.6 g; sugar, 24 g; salt, 2.1 g

This is low-carb (known as FODMAPs) that some people with IBS have trouble digesting. Its main ingredient, tomato puree, is a good source of the antioxidant lycopene, which protects cells from damage, and contains almost a third less sugar than some barbecue sauces.

Taste: Delicious hot sauce with the flavor of smoked paprika.

Ketchup Kimchi from the Bath Culture House

250 grams. £ 4.59, hamam.com.tr

Per 100 g: calories, 28; saturated fat, 0.1 g; proteins, 1.5 g; sugar, 2 g; salt, 1.8 g

It’s made with raw chopped bok choy and other fermented vegetables, so it may be beneficial for gut bacteria (which is linked to a healthier immune system and other benefits). Salt content (as with regular ketchup) is not an issue if portions are kept small. There is no added sugar.

Taste: spicy, ginger and chili pepper.

Bay beet and horseradish sauce

300g, £3.75, thebaytree.co.uk

Per 100 g: calories, 87; saturated fat, 0 g; proteins, 0.9 g; sugar, 19 g; salt, 0.01 g

Made from 46% beetroot, this flavor is rich in nitrites, which can be beneficial for blood pressure. It has about a third less sugar than some grocery packs and no added salt.

Taste: Delicious dessert with a hint of horseradish.