We’re well into braai season, which brings with it all the summer dishes we South Africans are known for. Think boerewors, creamy potato salad, garlic bread... do we have you firing up the braai yet?

But we know this season can be tough for those with specific dietary requirements. So, whether you’re wanting to limit your carb intake, are catering for your plant-based friends, or just want to make some better choices this summer, here are our top braai recipe suggestions. Plus, dietician Jeske Wellmann shares some tips to follow for a better braai plate this summer.

What makes for a better braai plate?

Braaied brassicas recipe

Jeske says that most South Africans focus on filling their plates with meat and starch first. However, we need to shift to starting with the vegetables and fruit first. “Ideally a plate of food, whether it’s put together at home (braai included), in a restaurant or in a lunchbox, should have half the volume filled with vegetables or salad (as well as some fruit). To this, one then adds a small portion of lean protein. Add one fistful (the size of the person’s who is eating the meal) of unrefined carbs (starch), and then one controlled portion of fat,” she explains.

So where do you start when your braai mindset has always been meat, meat, meat (with a side of starch)?

Better braai swaps

There are many easy adjustments you could make when eating at a braai. Jeske shares some pointers:

Braaied sweet potato salad recipe

1. When it comes to starch, opt for unrefined starch. This includes baby potatoes, sweet potatoes, barley, corn on the cob and, if you want to include bread, sourdough bread or wholegrain bread.
2. For healthier fats, concentrate on olives, olive oil or avocado. “You could mix mayonnaise and plain yoghurt to make potato salad or coleslaw to reduce the fat content,” Jeske suggests. She also cautions that you should use salad dressing sparingly.
3. Choose lean meats and remove the skin from your chicken and the fat from your steak or chops before braaiing.
4. Be mindful of portion sizes when dishing up your protein. A piece of meat should be no bigger than the size of your palm and no thicker than your pinky finger.
5. Hydrate. “Drink lots of water – you could infuse water with fruit for more flavour or make home-made iced tea by combining two-thirds rooibos tea with one-third fruit juice.” Jeske also says to avoid sugary cold drinks, and to never drink alcohol on an empty stomach – rather drink it with your meal.
6. Use salt sparingly. Instead, use herbs to flavour food and make home-made marinades.

7 braai sides to fill your plate

Looking for ideas to entice you to fill your plate with fruits and vegetables? Start with these salads and sides.

Braaied corn salad recipe

• Green bean, pea and baby potato salad with rooibos vinaigrette
• Tex-Mex sweet potatoes
• Braaied sweet potato
• Pearl barley salad
• Braaied corn salad
• Sorghum tabbouleh
• Avo coleslaw 

READ: 8 non-negotiable sides you should serve at your next braai

Bring and braai? Here are 8 better options to take a braai if you're the guest

Whole braaied fish recipe

“Better eating, even at a braai,” Jeske says, “should consist of unrefined foods. The less refined it is, the more nutrients it contains. It is not just about calories, but more about nutrients.” So, if you’re attending a braai and want to take along something delicious but also a better choice, what are your options? Try these:

• Hot honey and mustard braaied salmon
• Braaied pumpkin and marrows
• Braaied broccoli
• Braaied beef fillet
• Braaied snoek with sticky apricot glaze
• Harissa and yoghurt chicken pitas
• Braaied pineapple salad
• Whole braaied fish

What to take to a plant-based braai

Attending a plant-based braai? We’ve got you there, too. Jeske says you should focus on lots of vegetables (on any occasion). “Include a rainbow of colours: think salads, roasted vegetables and crudités.” For vegans in particular getting enough protein may be a concern. But, when at a braai, there are foods you can eat to meet your protein requirements: nuts (choose unsalted if possible), tofu, tempeh, beans, lentils, quinoa and brown rice salads.

• Braaied sweet potato salad
• Pickled braaied mushrooms
• Braaied mielie atchar
• Braaied tomato-and-bulgur wheat salad
• Shredded tofu-and-crispy kale salad
• Tofu satay skewers
• Quinoa and avocado salad

How to cut down on carbs at a braai

If you’re following a low-carb diet, good news: you don’t need to limit yourself either! Here are 11 braai mains and sides that are low in carbohydrates but high in (good) fats and, most importantly, flavour:

Smoky braaied pork chops with peach-and-pineapple salsa recipe

• Braaied brassicas
• Braaied sweetcorn with mayo
• Fish braaied in paper
• Braaied mutton chops
• Braaied sirloin
• Braaied butternut pudding 
• Smoky braaied pork chops with peach-and-pineapple salsa
• Braaied beetroot
• Braaied veggies with curried onions
• Braaied chakalaka chicken
• Three-bean salad with braaied leeks

READ: 7 festive braai mains that will impress your guests