PATHWAYS TO HEALING: Summer BBQ tips
Barbecues and summer go hand in hand, but it’s worth taking a moment to polish those grill skills before donning that apron and “firing up the Barbie.”
When it comes to grilling, there is a correct way and an incorrect way to do it.
Research has shown that meats cooked at high, dry heat (like barbecuing, pan-frying and broiling as opposed to stewing, roasting or baking at lower temperatures) form heterocyclic amine (HCA). Researchers say HCAs are “reasonably anticipated to be a human carginogen” and eating them may increase your risk of certain cancers, such as colorectal, stomach, lung, pancreas, breast and prostate cancer.
HCAs aren’t found in the charred bits on the outside of your food, but develop inside the meat. The charred parts you see on the outside – burned by flames from your grill — contain polycyclic aromatic hydrocarbons (PAHs), another carcinogen that should be avoided. (Always discard or scrape off charred parts.)
So, does all this bad news mean you need to forego the grill this summer?
Not at all.
By making a few small changes to your strategy, you can enjoy grilled meals all summer long. Here are a few simple ways to reduce the formation of HCAs and PAHs, and lessen their impact on your health:
Reach for lower fat options — Flare-ups happen when fat drips onto the heat source and catches fire. This causes carcinogenic PAHs (polycyclic aromatic hydrocarbons) to form and accumulate on your food.To avoid this, select lean cuts of meat, trim excess fat and remove poultry skin. Also, resist the urge to press down on the meat as you grill. Pressing down causes the fat to drip onto the open flame, causing higher temperatures and additional smoke — exactly what you DON’T want to do.
Cook “low and slow” — Turn down the heat. It may take longer, but low heat is always the best way to cook animal foods — no matter the method — as it reduces the formation of HCAs and PAHs. Ideally, you should aim to keep the grill at 300 degrees Fahrenheit or less.
Avoid well-done meat — The more well done, the more HCAs the meat is likely to contain. In fact, one major study found well-done meat to contain up to 3.5 times the levels of HCAs as meats cooked to medium-rare.
Flip frequently — Flipping frequently helps avoid charring and reduces HCA production.
Grill smaller pieces — Smaller pieces take less time to cook, ideally giving HCAs less time to form.
Marinate — Notonly does marinating infuse your meat with flavor, it has also been shown to inhibit the formation HCAs. According to the American Institute for Cancer Research, marinating can reduce HCA formation by as much as 92 to 99 percent.
Need some marinade inspiration? Try incorporating one of the following marinades into your summer meal plans:
The Best Chicken Marinade
Courtesy of www.addapinch.com
1/2 cup olive oil
1 teaspoon sea salt
1/2 teaspoon ground black pepper
1/2 teaspoon paprika
1/2 teaspoon cumin
1/4 teaspoon cayenne pepper
2 cloves garlic chopped
3 tablespoons chopped onion
1/2 cup chopped fresh parsley
1 1/2 cups beer, ginger ale, apple cider, or apple juice
Pour olive oil into a 2-cup liquid measuring cup. Mix together salt, pepper, paprika, cumin, and cayenne pepper and add to olive oil. Add garlic, onions, and parsley. Mix together well with a fork. Slowly add beer, as it will cause the mixture to foam and bubble slightly.
Pour marinade over the chicken in the zip top bag. Remove as much air as possible from the bag and seal. Turn the bag from side to side to make sure all chicken has been coated with the marinade.
Place the bag flat on a small, rimmed kitchen sheet pan and into the refrigerator. Allow to sit up to 1 hour or overnight for best results, turning the bag over every few hours to keep the chicken coated. Marinade works best for 5 pounds of chicken.
Easy Steak Marinade
1/3 cup gluten-free soy sauce
¼ cup sesame oil
1 Tbsp. honey (or brown sugar)
1 Tbsp. Worcestershire sauce
1 tsp. freshly ground black pepper
1 tsp. garlic powder (or 2 cloves fresh garlic)
Combine ingredients in a gallon-size ziplock bag. Add steaks, seal bag and refrigerate. For less tender cuts of beef, marinate for at least 6 hours but no more than 24 hours. Tender cuts of beef, like tenderloin, only need to marinated for 15 minutes to 1 hour for flavor.
Pathways to Healing specializes in holistic chiropractic care. Dr. Alyssa Musgrove draws on a variety of techniques, including chiropractic, kinesiology, nutrition, food allergy testing and lifestyle counseling to assist clients in achieving optimal health and wellness in one setting. In addition, the practice is committed to being a valuable source of information so that people can learn how to live a healthy lifestyle and prevent future illness. Pathways to Healing is located at 1022 Founders Row, Lake Oconee Village, Greensboro. The office can be reached at 706-454-2040.