Summer is here and it’s time to dust off the grill. Make your
grilling as healthy as possible by following a few tips to reduce the HCAs in
your food. (HCAs, heterocyclic amines, are chemicals formed when muscle
meats like chicken, hamburger, steak, and pork are cooked at high temperatures.
HCAs are mutagenic, meaning they cause changes in DNA that may increase the
risk of cancer. In January 2005, the Federal government officially added HCAs
to its list of known carcinogens.)
·
Marinate – according to an article in Bon Appétit On-Line
Magazine, “…a marinade will never really penetrate much past the surface
of the meat. (Alex Delany, January 16th 2018 - https://www.bonappetit.com/story/how-long-to-marinate-meat). The purpose of a
marinade is to be the first thing that cooks when the meat hits the pan or grill…creating
a nice caramelized crust.” Reducing the HCAs in your meat.
·
Microwave – believe it or not, if you microwave your
meat or chicken first for 1 ½ to 2 minutes, and pour off the juices, you will
eliminate 90% of the HCAs.
·
Try grilling swordfish, haddock, salmon, or tuna! (See
my website for a great marinade for swordfish.) Fish has fewer HCAs if you
don’t char it.
·
Keep your meat or chicken MOIST! The drier and more
well done the meat the more HCAs you get.
·
Turn your meat or chicken frequently. Flipping your
poultry, turkey burger, or burger every minute cuts the HCAs by 75-90% because
the surface temperature stays lower.
·
Enjoy a veggie burger that generates few or no HCAs.
My favorites are Blue Mango veggie burgers and Dr. Praeger’s California and
Sweet Beet veggie burgers. Grilled veggies also have very few HCAs, and cruciferous
veggies like broccoli and brussels sprouts may help the liver detoxify HCAs.
So, get out there and start grilling today - the healthy way!
