OK, sun’s out, buns out! Buns for your BBQ that is. The hot cross variety should have hopped off with the Easter bunny. And as for your personal buns, you should probably keep those under wraps (especially if you are at work).

Now we’ve talked about burger buns before. If you’re having a burger, a bun can be perfectly healthy. You’ll just want it to be whole wheat and try not to have the fries – otherwise you end up with double carbs, with the excess spiking your insulin levels and getting stored as fat. If you want the fries, then ditch the bun! I really like the Alexia oven fries (Miles and other grocery stores) which are amazing and come in with a fraction of the saturated fats compared to a deep-fried option.

Either way, whichever you choose, try and have a large portion of green veg or salad too. Even better, try and have green veg/salad before your meal as all the fibre will help steady the release of glucose, reducing spikes and fat storage. Remember, the order in which you eat food actually makes a fairly significant difference to your blood sugar. Where possible, first have non-starchy vegetables/salad – and ideally protein – followed by the carbs.

I gave you a South African lamb burger recipe a few weeks ago which is a must try. The next essential for your barbecue is this chimichurri sauce. It’s so incredibly tasty that it will liven up any simple chicken, fish, tempeh or steak perfectly. It’s also packed with antioxidants from all the fresh herbs. A little light char on the onions is OK but do be careful how much char you create in general on the BBQ. As well as the recipe below I have also given you my essential summer grill guidelines. We roll these out at the beginning of every summer as a reminder that a few simple steps can massively reduce your exposure to carcinogens. So, fire up the grill but do it safely!

Summer grill guidelines

1, Cook over a lower heat for longer. Obviously it's important to make sure that poultry and meat are cooked to the proper internal temperature, but there is no harm in taking a little more time if you can spare it.

2, Given that flames flare up when fat drips down on to the coals, try and choose leaner cuts of meat, trim visible excess or cook marbled cuts of meat on a shelf away from direct heat. This reduces the formation of cancer-causing compounds HCAs (heterocyclic amines) and PAHs (polycyclic aromatic hydrocarbons) which arise when meat is cooked at a very high temperature or comes into contact with flames.

3, The American Institute for Cancer Research recommends marinating meat for at least 30 minutes – the impact of which is impressive. In a recent study, the American Chemical Society noted that marinating meats in beer slowed down carcinogen formation by up to 53 per cent (the darker the ale, the better). However, one study showed that a combination of olive oil and lemon juice was most effective, reducing cancer-causing compounds by 99 per cent.

4, Add fresh herbs to your marinade as these may reduce carcinogen formation too, according to Food Safety Consortium scientists at Kansas State University. Tear the herbs to allow their oils to infuse the marinade and consider adding extra fresh herbs to an accompanying salad too.

5, Make half your plate vegetables. I know it sounds like a lot, but the “five-a-day” recommendation is quite frankly a starting point. Vegetables are full of the phytonutrients and fibre that help to reduce cancer risk. It's also about what those vegetables replace too. If by eating more veg you eat less carbs, you're on to a winner. I am very pro carbs, but they should only form about one quarter of your plate – especially in the evening.

6, Choose cruciferous vegetables (eg broccoli, cauliflower, cabbage and Brussels sprouts). A study from the Asian Pacific Journal of Cancer Prevention illustrated that the glucosinolates found so prolifically in cruciferous veg are protective against both HCAs and PAHs. The Honk Kong Confetti or Kickin' Kale salads at Miles would be perfect (and they're delicious).

7, And finally, clean that grill. A mega pain I know, especially if you only get round to it the morning after. However, cleaning the grill reduces the amount of burnt char you eat. Char intake is linked to premature ageing as well as carcinogen formation so it's a double whammy.

Chimichurri sauce (serves 6)

Ingredients:

1 tbsp light olive oil

1/2 cup extra virgin olive oil

Kosher salt and freshly cracked black pepper

2 bunches scallions

¼ cup sherry vinegar

2 tbsp finely minced chives

2 tbsp finely minced fresh parsley

2 tbsp finely minced shallots

1 tsp finely minced garlic

1/4 cup wholegrain mustard

Directions:

Get your grill (or grill pan) ready, medium heat!

Lightly dress the scallions with 1 tablespoon of light olive oil and season with salt and pepper. Grill until lightly charred and wilted, flipping as needed.

Chop the scallions really well and add to a bowl with the extra virgin olive oil. Fold in the sherry vinegar, chives, parsley, shallots and garlic.

Serve immediately or keeps for two days in the fridge! If you serve this on Day 2, you might want to add a few fresh herbs to pick the colour up. It will taste just as good though!

Catherine Burns is a fully qualified clinical nutritionist. She can be contacted at 291-4725 or clinicalnutrition@gmail.com