Easy Tips for Safe Grilled Meals

Ahhh! It’s summer and the living is easy. Fire up the barbeque, throw on some chicken and veggies, and keep the house cool. Cooking doesn’t get any easier than this. There s just one problem: grilling meats can add unwanted chemicals to food.  While the cancer risk may be very low, there are simple things you can do to dramatically cut that risk. It just makes good sense to grill wisely.

 Cooking meat or poultry at high temperatures produces carcinogenic substances. One type is hetrocyclic amines (HCAs), a mutagen that causes changes in the DNA which could lead to cancer. Polycyclic aromatic hydrocarbons (PAHs) are formed in charred meat, or from the smoke that billows up when fat from animal foods drips onto hot coals. When this smoke envelopes the meat, it transfers PAHs to the meat’s surface.

Luckily you can reduce or avoid these by adjusting your technique. Start with lean meats, and poultry without the skin; this reduces the fat that causes PAHs. Grass fed meats provide a lower fat content (and are usually raised in an earth-friendly and animal-friendly manner).  Parboil or briefly microwave fatty meats like sausage and ribs to melt some of the fat off before putting them on the grill. Don’t use pan drippings; the drippings from well-done meat can have more HCAs than the meat or poultry itself.

Marinate, even if just for a few minutes, before grilling or broiling. This can reduce HCAs by 90 percent or more. Marinades with a lower fat content will be less likely to cause flares or smoke.  I find that foods are even more flavorful when marinated longer – you can find my favorite chicken marinade on my blog: HealthyHabitsCoach.wordpress.com.

Cook at low temperatures to avoid charring or overcooking. An added advantage to low temperature cooking is that you can cook veggies at the same time. Use a meat thermometer in the thickest part of the meat to determine when it is done. It’s easy to overcook grilled meat, so stay alert. Also, thaw meat before grilling to avoid overheating the outer portion while the inner part cooks.

Fish tends to have less HCAs than meat or poultry, unless it is charred. Veggie burgers and cooked vegetables generate little or none, and cruciferous vegetables (the cabbage family) may actually help the liver detoxify HCAs.

Keep in mind that turkey and chicken breast meat is much lower in fat than the dark meat, and that ground chicken or turkey is made from both unless specified. Very lean meats are dry, so try adding a little tomato or barbeque sauce, or spicy ketchup to grass fed burgers or lean turkey burgers to increase the moisture content.

I like to cook the whole meal on the grill. I microwave potatoes or sweet potatoes until about half done, and then finish them on the grill. Corn grills well with or without the husk. Zucchini, peppers, eggplant, large mushrooms, cactus (nopales) and even tomatoes and onions are really good grilled. Grill small ones whole and cut large veggies in thick slices. Brush them lightly with a little olive oil and balsamic vinegar and put in the cooler corners or up on a rack. Beets can be wrapped in foil.

You don’t really need the meat at all; you can make a complete and delicious meal with grilled vegetables. They are good straight off the grill, or chop them into salads or salsas. I especially like the combination of eggplant, chili peppers and onion with a little balsamic dressing. Last summer I bought big bags of chilis every week at the farmers market and blackened them on the grill. After cooling and peeling, they can be frozen for use all winter long. Try grilled veggies over whole wheat pasta for a quick meal.

Don’t forget fruit! Peaches, pears and pineapple grill especially well. You can brush with a little honey or agave if you wish, but it is not necessary. Sprinkle with a little cinnamon and nutmeg for a real treat.

Enjoy your summer and keep your meals delicious and safe.

Kathy Nichols is the Healthy Habits Coach. Kathy blends her background as a registered dietitian with life coaching to help you create healthy and sustainable habits. Contact Kathy at 707 431-7524, Kathy@HealthyHabitsCoach.com or www.HealthyHabitsCoach.com. Blog: www.HealthyHabitsCoach.wordpress.com