Keep the Grill, Lose the Char

Fire up the grill, get those coals glowing. gather around the Barbie. Who knew a favorite summer activity for many cultures -- grilling - could carry such risks.  There are endless cookbooks and even numerous TV competitions dedicated to this method of cooking.  But the TV hosts don’t mention that many studies have discovered cancer causing compounds can be created when grilling those meats.  Apparently, these compounds, heterocyclic amines (HCA) and polycyclic aromatic hydrocarbons (PAH), are the same as those found in cigarette smoke.  And we already know how unhealthy that is.

How to Keep Your Grilling a Healthy Way To Cook

So that was the bad news.  Here is the good news! There are remedies that can interfere or derail this HCA and PAH formation.  And here are some ways to do just that:

Give it a soak.  Adding several antioxidant rich foods to marinades counteracts those DNA damaging compounds nicely.  Reach for spices such as turmeric, garlic and sage when creating a marinade.  Fresh herbs like rosemary and parsley are strong counterparts.  Yogurt and olive oil make great bases for effective marinades as well as wine and especially stout ale.   Fresh fruit such as grapes, cherries, prunes and blackberries and blueberries are great antioxidants to add as well.

Add vitamin E.  Some studies have shown 400 I.U. from a vitamin E capsule rubbed in the meat can counteract HCA and PHA formation.

Turn down the heat.  Grilling low and slow is the best method.

Flip often. Turn the meat over often to avoid too much charring.

Think vegetarian. Those wonderful colorful veggies offer a free pass. There is no HCA and PHA formation when grilling vegetables.

Take some skin.  Skinless chicken creates 50 percent less risk of HCA and PHA formation.
Food combining:  You didn’t hear it from me, but go ahead and tip your glass for a few suds as stout ale has been shown to be a most effective neutralizer of HCAs in red meat.  Green tea is the non-alcoholic beverage of choice with grilled items as well as serving some fruits like apples or pineapple alongside the grilled items to counterbalance the compound. 

Choose natural charcoal.  Avoid self-lighting charcoal and lighter fluid as they contain petroleum products which can be absorbed into what you are grilling.

Two Recipes to Grill the Healthy Way

Here are a two simple recipes that you could serve at your next summer barbecue with a lot less worry over those unwelcome guests forming on your platter.

Green Tea Sangria (Non-Alcoholic)

Gather

• 7 green tea bags
• 7 cups filtered water
• 2 cups blackberries, blueberries and pitted cherries combined
• 1green apple sliced
• optional:  2 tablespoons or so of maple syrup or honey 

Now do this

• Place tea bags in pitcher or container that can tolerate almost boiling water.
• Boil the water just under the boil and pour over tea bags to steep for at least 5 minutes.
• While tea is steeping, slice apple and rinse berries and cherry pieces.
• Remove tea bags after tea is reached desired strength.
• Add fruit and maple syrup or honey, if using.
• Stir and allow to cool.
• Serve over ice and garnish with sprigs of mint.

Grilled Chicken with Spiced Yogurt

Gather

• 1 pound boneless organic chicken thighs
• 1.5 cups organic plain Greek yogurt
• 1 teaspoon turmeric
• 1 teaspoon cumin
• 2 small cloves garlic minced
• 1 teaspoon oregano
• 1 teaspoon minced rosemary
• 1.5 tablespoons fresh lemon juice
• few bits of lemon peel grated
• 1/4 cup minced, fresh parsley

Now do this

• Combine yogurt with turmeric, cumin, garlic, oregano, rosemary, lemon juice and lemon peel.
• Stir well to make marinade.
• Set aside half of mixture for sauce and refrigerate in glass container.
• Cover chicken pieces well with remaining marinade and refrigerate for at least a few hours but overnight is better.
• Grill chicken until internal temperature reaches 165 degrees.
• Cover and let it rest for five minutes.
• Sprinkle with minced parsley.
• Serve with extra set-aside marinade as dipping sauce.

This could be served with rice of choice and some grilled tomatoes and zucchini.

Do you have a favorite grilling recipe to share? Please do and provide a link in the comments!

photo credit: <a href="http://www.flickr.com/photos/clarkmaxwell/5925959991/">clarkmaxwell</a> via <a href="http://photopin.com">photopin</a> <a href="http://creativecommons.org/licenses/by-nc-nd/2.0/">cc</a>