Summer Health Series- Barbecuing

June 15, 2021 / Shara Smith

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This week we are going to focus on a Summer pass time Barbecuing. Barbecuing/Grilling is a great way to keep your house from over heating from the hot summer months by bringing the cooking outside. I remember growing up and eating lots of Texas Barbecue. I remember looking at the black charred ends of the meat and thinking “this can’t be good for us to eat” and cutting away those ends. Now I have learned that what I was cutting away may have saved me from developing cancer, I am from Texas after all and Barbecue is King! Scientist over the years have been looking closely at Meat in particular on the Grill and what are the ramifications of us eating meat cooked over an open flame and smoked. What they have found that meat not cooked properly on the Grill forms Carcinogens that have been linked to certain forms of cancer. They are still looking at and testing the amounts and time periods that it would take for a human to develop cancer from Carcinogens so in the mean time lets take some easy and yummy percartions in our summer grilling.

What are Carcinogens?

There are a few types of these and the ones that develop in the grilling process are:

PHAs-polycyclic aromatic hydrocarbons are a group of contaminants produced by burning of carbon-based materials. They can get into food either from the environment or during food processing. Some PAHs are known to cause cancer because they can damage DNA. It is therefore important that levels present in food are as low as reasonably achievable.(Food Standards Agency United Kingdom)

HCAs- Heterocyclic amines are a chemical that is formed when meat, poultry, or fish is cooked at high temperatures, such as frying, broiling, and barbecuing. HCAs are carcinogens (substances that may cause cancer). Also called heterocyclic amine.(National Cancer Institute)

What can we do to Prevent them?

Choose Leaner cuts of meat. Once fat from meat heats up over an open flame it smokes and coats your meat in PHAs from flame flare-ups.
Marinade your meat for no less than 30 minutes. Using Marinades consisting of a combination of Vinegars, Lemon Juice and herbs particularly Rosemary can reduce the formation of HCA by as much as 96% (MDAnderson Cancer Foundation)
Flip your meat regularly on the grill helps lower levels of HCA formation
Cook at a lower temperature. Make sure your grill never exceeds 300 degrees. Keep the flame small you dont need to have a large flame to cook on the grill.
Do not over cook your meat! Once the meat hits the appropriate temp take it off the grill. Everyone needs to invest in a thermometer even cooking in the kitchen. Cooking meat by just eye balling it is never a safe idea. My temperature gauge is a kitchen tool I cannot live without.
If using a wood fire pick harder woods over softer woods. Harder woods smoke less and heat longer and are consistent.
I know people will say what! but yes, place your meat in the microwave before grilling. Cooking in the microwave for a short bit of time helps shorten the time on the grill without sacrificing flavor. Still marinating for 30 minutes prior would still be required.
Use a grill basket. This a great tool to keep things from sticking directly on the grill. Also makes it easier to handle and sauté.
Clean your grill! You should clean your grill after each use with a brush and then dump out the bottom of the grill to get rid of char and burnt food to keep smoking at a minimum.

Tools and Temps

Knowing the proper temperature of meat is crucial to keep you healthy. Once your meat is at the proper temperature it should no longe be on the grill. Having the right tools to safely and effectively gauge meat temperature is crucial. If you are a huge Griller you need a Infrared Surface Thermometer. You can check how hot the grill is and not actually getting too close to make sure it is no hotter then 300 Degrees. Now checking the internal temperature of the meat is going to need a internal thermometer. Luckily, either one of these are not that expensive and worth investment. Below are two highly rated and affordable Surface and Internal temperature Thermometers.

Cuisinart makes a affordable Surface Digital Thermometer priced at 32.63. Rated highly and well priced makes this a must have for any Grill lover. Find it here at Wayfair

This must have Thermometer by Alpha Grillers is waterproof and extremely accurate. Digital read makes it a no brainer as well. They even placed proper meat temperature guide right on the Thermometer for ease of use. Cant go worn with is coming in at under $30. Check it out here on Alpha’s Website.

Meat Temperature Guide

Talking to people over the years about cooking and grilling I am always shocked to learn how many people don’t know the safety of cooking food to the right temperature. Even cooking indoors this is crucial not only for cancer prevention but for keeping bacteria and viruses out of your food.

This is a handy guide from the United States Food Safety website. Click here to learn more.

Marinade Recipes:

Here are few Marinade Recipes I created for you. If you have a blender or a Mini prep food processor most all ingredients can be combined directly and then blended. If you don’t have those on hand a sharp knife, cutting board, small to medium sized glass jar with a lid combined with some good shakes and you are good to go!

Beef, Lamb and Marinade- makes enough for four steaks worth

1/2 cup Balsamic Vinegar or Red Wine

1/4 cup of Worcestershire Sauce

1 tablespoon of Dijon Mustard

1 tablespoon of dried or two tablespoons of fresh Rosemary chopped

1 tablespoon of chopped parsley ( you can use dried as well)

1 table spoon of chopped or grated Garlic or Shallot (about three cloves or half a shallot)

1 tablespoon of Tamari or Soy Sauce

1/4 to 1/2 teaspoons of Black Pepper

2 tablespoons of Avocado Oil

Chicken Marinade or Salmon- makes enough for four breast worth

1/2 cup of Apple Cider Vinegar (for salmon you can swap out for Balsamic Vinegar)

Juice of one Lemon

1 tablespoon of dried or two tablespoons of fresh Oregano

1 tablespoon of dried or two tablespoons of fresh Rosemary chopped

1 teaspoons of Chili Seasoning

1 tablespoon of chopped or grated Garlic (about three or four cloves)

1/4 teaspoon of Sea Salt

2 tablespoons Avocado Oil

French Chicken Marinade or Salmon- makes enough for four breast or 1.5 to 2 pounds of fish

1/2 cup of White Wine Vinegar (Trader Joes has a nice White Balsamic that is great!) or a dry White Wine

1 teaspoon of French Thyme or 1/2 teaspoon of dried

1 tablespoon of chopped dried or two tablespoons of fresh chopped Rosemary

1/2 teaspoon of dried or 1 tablespoon of chopped fresh Sage

1/2 teaspoon of dried or 1 tablespoon of fresh chopped Dill

1/4 teaspoon of Sea Salt

1/4 to 1/2 teaspoons of black Pepper

Juice of one Lemon

1 tablespoon of Dijon Mustard

1 tablespoon of chopped or grated Garlic (about three or four cloves)

2 tablespoons of Avocado Oil

White Fish, Shell Fish, Chicken, Beef, Salmon Marinade- enough for about 2 pounds worth

1/2 cup of Rice Wine Vinegar

2 tablespoons of Tamari or Soy Sauce

1 tablespoon of chopped or grated Garlic (about three to four cloves)

1 teaspoon of Red Chili Flakes

1 tablespoon of grated fresh ginger or 1/2 tablespoon of dried)

2 tablespoons of Avocado Oil

1 tablespoon of chopped garlic (about three to four cloves)

Once you combine all ingredients in manner of choice coat your Meat/Tofu/Veggies in selected marinade and let them sit in the refrigerator for about half hour or more for more flavor. You may have to add more vinegars/wine to the recipes so adjust to your personal taste.

Also veggies and tofu are perfectly fine on the grill. They don’t form any type of HCAs or PCAs in the grilling process so load them up on the grill and the grill basket. Marinade them so they dont become over cooked though and they will taste better to.

Also you can buy organic Rosemary Essential Oils or Extracts to add to the simplest of marinades if you don’t like a lot spices to your Grilling. Rosemary is a powerhouse in fighting HCA and PCA formation in the grilling process. There is a lot of scientific research out about its benefits.

Have a great Summer Grilling Season!

Shara