Well, here we go, summer has arrived in a blaze of glory! It is beautiful outside. It is also outrageously hot and disgustingly humid. I feel so conflicted. One moment I’m lifting my face up to the sun and sighing happily, the next I’m burning my thighs on the bike seat and swearing like a sailor.

Whether you’re a fan or not, the likelihood of your BBQ intake jumping over the next few months is high. And on that note, I have two big tips for you.

The first is to watch your carbs, as many people double up accidentally. If you have a burger, then the bun is already giving you carbs.

Lots of people have corn or fries on the side though, which results in a double serving. That’s not ideal, especially if it’s followed by fruit or a dessert — more carbs. God forbid you wash it down with a sweet drink too!

If you’re having a burger, a bun can be perfectly healthy. You’ll just want it to be wholewheat and try not to have the fries.

If you want the fries, then ditch the bun. I really like the Alexia oven fries (Miles and other grocery stores) which are delicious and come in with a fraction of the saturated fats compared to a deep-fried option.

The second tip is to make sure you are using your BBQ in a healthy way.

Maybe instead of burgers, which are easy to make, I know, try this gorgeous hot chicken salad instead.

The dressing is amazing! 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!

Your 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 Hong Kong Confetti salad from last week’s column would be perfect

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.

Hot Lemon Chicken Salad with Tahini Dressing (serves 4)

Ingredients:

4 chicken breasts

2 lemons, juiced

4 cloves garlic, peeled crushed

Fresh black pepper, a few shakes!

2½ tbsp olive oil

1 bag fresh green beans

2 large zucchini, cut into thin ribbons

4 servings mixed salad leaves

4 tbsp pine nuts, lightly toasted (can swap out with toasted sesame seeds or cashews)

Dressing ingredients: (makes 1 jar)

½ cup olive oil

⅓ cup tahini

¼ cup Dijon mustard

2 tbsp maple syrup

1 lemon, juiced

1 tbsp tamari sauce

¼ tsp white pepper

⅓ cup water (warm)

Extra salt and pepper, to taste

Method:

Cut the chicken into thin strips and marinade in the garlic, lemon, pepper and olive oil for at least 30 minutes in the fridge, preferably for a few hours.

Shake up all the dressing ingredients in a mason jar, set to one side. (If your tahini is very solid you may need to blend in a Nutribullet or similar).

Toast your pine nuts if necessary and set to one side.

Stir-fry the green beans and zucchini until tender. Keep warm.

BBQ the chicken using the guidelines above, until cooked through.

Pop the leaves in bowls, add the veggies, then the chicken. Drizzle with dressing and then sprinkle with pine nuts.

Store leftover dressing in the fridge.

• The advice given in this article is not intended to replace medical advice, but to complement it. Always consult your GP if you have any health concerns. Catherine Burns BA Hons, Dip ION, BNTA is a fully qualified Nutritional Therapist trained by the Institute for Optimum Nutrition in Britain. Join Catherine on Facebook: www.facebook.com/nutrifitandnaturalnutritionbermuda or instagram @naturalbda