Grill season is here! Getting ready for a fun 4th of July BBQ with friends and family? Before you fire up the grill and enjoy those yummy burgers, hot dogs and steaks as we honor our great country’s independence check out these tips to help make your grilling experience a little healthier.
1. Marinate
Heterocuclic amines (HCAs) are substances that form when a chemical found in muscle called creatine reacts with amino acids which are the building blocks of protein during high heat grilling and pan frying. Research shows that these compounds increase the risk of certain cancers such as stomach cancer. Marinated meats produce less of these substances. Lemon and vinegar based marinades work well because the acidity prevents HCAs from adhering to the meat. Marinating with fresh or dried herbs such as rosemary, oregano, sage or thyme lowers risk of the cancer causing compounds by up to 90%. Are you a beer drinker? Crack open a bottle, marinating meat in beer can slash the risk by 88%
2. Don’t Overcook
You can also help counteract the adverse effects of HCAs by not over cooking the meat, frequently turning meat on the grill, cooking at lower temperatures and using smaller cuts of meat
3. Be Careful With Raw Meat
Keep food in the refrigerator right up until the time you’re ready to throw it on the grill. Handle raw meats properly, cross contamination is the leading cause of food poisoning. Use different cutting boards for meats and veggies and wash your hands and untensils regularly. Wash fruits and vegetables thoroughly to remove pathogens
4. Don’t Leave Perishable Foods Out
When left out, food can begin to develop harmful bacteria after 2 hours. Various bacteria can cause food poisoning so put all perishable foods back in the frig within that time frame
5. Choose Grass-fed Beef
It has more omega-3 fatty acids and conjugated linoleic acid. It’s also lower in fat and calories. Organic is best. Use a food thermometer to make sure your food is cooked to the proper temperatures. Throw some veggies on the grill too, they taste sublime when they are grilled and you’ll get a nice dose of antioxidants. Happy grilling!
