Department of Food Science and Human Nutrition
Extension
Colorado State University
Fort Collins, CO 80523-1571
Dining a la Health
April-June 2007
Vol 29, Issue 2
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Firing Up the Grill
As warm weather greets you at your doorstep and sunny days inch into long, colorful evening sunsets, you may be inspired to fire up the grill! But wait-before you use the traditional grilling methods and foods you may have used in the past, take a moment to learn about the best grilling techniques and new foods you may not have tried, or even thought of grilling.
Research has shown that when foods come in contact with intense heat and/or smoke during grilling, carcinogenic compounds called heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), are formed. However, you can reduce the amount of these compounds in the food you consume, simply by adopting several 'healthy' grilling tips:
- Cook food at a lower temperature (embers should be low-burning) and flip often.
- Use small pieces of food to shorten cooking time.
- Raise the grilling surface from the heat source.
- Marinate meat before cooking.
- Use low-fat meats and trim off fat to avoid fat dripping into the grill. Also, use punctured foil to further eliminate dripping, since dripping can cause flare-ups and result in smoke, which contains PAHs.
- Remove portions of food which are burned or charred before eating.
You can further eliminate carcinogenic compounds through the foods you choose to grill. Meats increase the risk for the formation of HCAs. So, why not mix up your grilling repertoire with enticing veggies, fruits, or even pizza? Or, impress your friends with a tasty dessert, hot off the grill.
Grill your favorite veggies. Peppers, onions, carrots, broccoli, and asparagus are a few options. Make sure to brush veggies with olive or canola oil so they don't get stuck on the grates. If the veggies you choose are too small to sit on the grates, use a grill pan or place veggies on a piece of foil.
Enjoy a colorful veggie pizza. You can use a homemade or store-bought crust, but make sure it's thin. Otherwise, the crust may be blackened, but not completely cooked. Brush the crust with olive oil before grilling and top with tomato sauce, low-fat cheese, and grilled veggies of your choosing.
Invent your own 'combo kebab'. The options here are only limited by your imagination! Combine different veggies with meats, or create a fruit kebab. Use a variety of spices to make these kebabs even more mouth-watering.
Create a refreshingly fun, fruity dessert. Grilled fruit is a terrific treat at the end of any meal! Like vegetables, make sure to brush fruit lightly with olive or canola oil, or wrap fruit in foil. Cut fruits like apples, bananas, pears, or peaches in half, or into chunks. Pineapple is also a tasty choice. For added sweetness or flavor, top fruit with a bit of brown sugar, honey, or cinnamon.
Sources: http://www.cancer.med.umich.edu/learn/nutrgrilling.htm; www.mayoclinic.com/health/food-and-nutrition/HQ00772; www.msnbc.msn.com/id/8499202/.
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