Healthy Grilling
There is something about grilling that just makes everything taste delicious: the smells, marinades, and smoky flavor. However, there are a few nutritional downsides to grilling: the tendency to fill up on high-fat meat and sausage and the production of carcinogenic compounds called HCA’s (heterocyclic amines) that may form when meats are grilled or when the fat from meat drips onto hot coals.
The American Institute for Cancer Research (AICR) offers these healthy grilling tips for making this favorite American pastime a healthier one:
1. Grill veggies instead - Try grilling marinated vegetables on skewers, a grilling tray or wrapped in foil. Other healthy barbecue choices are veggie burgers, pizza, tofu, or quesadillas. Grilled fruit makes a sweet, healthy dessert.
2. Marinate meats before grilling.
3. Trim the fat - Choose lean, well-trimmed meats to grill; they have less fat to drip into the flames. Remove the skin from poultry. Avoid high-fat meats such as ribs or sausages.
4. Pre-cook meats - Fish and poultry in the oven or microwave, then briefly grill for flavor.
5. Keep meat portions small - they need only spend a brief time on the grill. Skewered kabobs cook the fastest.
6. Fix the drips - Avoid letting juices drip into the flames or coals, which causes smoke and flare-ups. Use tongs or a
spatula to turn foods, instead of piercing meat with a fork. Covering the grill with punctured aluminum foil, not placing meats directly over coals and keeping a water spray bottle on hand (for control of flare-ups) are other ways to reduce drips.
7. Flip frequently - Recent research has found that cooking hamburger patties at a lower temperature and turning them often accelerates the cooking process, helps prevent the formation of HCA’s and is equally effective in killing bacteria.
8. Remove all charred or burned portions of food before eating.
According to the AICR, grilled foods may be associated with cancer. However, one of the most effective ways to reduce cancer-causing compounds in grilled meats is to marinate before grilling. Studies have shown that the use of marinades has shown to significantly reduce the formation of carcinogens as much as 92 – 99%.
Scientists aren't sure exactly how marinades act to reduce the formation of carcinogens. There is evidence, that marinades may act as a barrier or that their protective powers may lie in their ingredients. Acidic ingredients, like vinegar or citrus juices, or herbs, spices and oils all seem to help prevent HCA formation.
Classic Marinade
½ cup rice or white wine vinegar
1 Tbsp canola oil
¼ cup finely chopped onion
1 small bay leaf
2 sprigs fresh (or ½ tsp. dried) rosemary, thyme, or oregano
2 cloves garlic, finely minced
½ tsp. freshly ground pepper
In a bowl, combine marinade ingredients until well blended. Add food to be grilled and turn several times until all sides are coated. Use a nonmetal container to hold the marinating food. Cover and refrigerate at least 30 minutes, occasionally turning food so marinade is evenly distributed. About one-half cup of marinade is needed for every pound of food. Large pieces may need more to adequately cover food's surfaces. Drain and discard marinade. Do not baste with used marinade. Use separate skewers for meat and vegetables, since cooking times will vary.
Source: AICR-- www.aicr.org
