6 Tips to Grilling Healthy this Summer
Jul 6, 2017
It’s summer and grilling season is upon us!
While grilling can be a healthy and quick meal option, it’s important to keep in mind that grilling meat can cause carcinogens to release and potentially increase our risk of cancer. So what should you do? Here are some tips for healthy and safe grilling this summer:
- Go for lean meats, like chicken, fish, and lean red meat. Carcinogens form from the drippings of fat, therefore leaner meat means less fat drippings and carcinogens released. Other ways you can cut back on fat is to trim extra your meat and avoid processed meats.
- Grill more fruits and veggies. Fruits and veggies don’t release carcinogens, so go for vegetarian and/or use fruits and veggies as side dishes. While you’re at it, try some recipes for grilled tofu and veggie burgers.
- Don’t overcook. Cut back on cooking time by cutting meats into smaller pieces, like skewers, and use a thermometer to ensure you are cooking meat to its proper internal temperature.
- Clean the grill. Make sure your grill is clean to avoid cooking with leftover grease and pieces of char. After you're done grilling, use your brush to scrape off loose particles while the grill is still hot. Then wipe down the grates with a some oil on a paper towel and some tongs. Your grill will be ready for the next time you cook.
- Marinate your meat. Studies have shown that using marinades can help lower the risk of carcinogens being released. Use antioxidant rich ingredients (like oils, spices, and citrus juices) to help make a barrier for these carcinogens.
- Microwave first. This may sound odd, because the whole point of grilling is generally to cook fresh foods. However, studies have shown that if you microwave your meats for just 1-2 minutes, this helps lower the cooking time on the grill, therefore lowering the risk of carcinogen formation.
Check out one of Jenny's favorite on-the-grill recipes: Grilled Fruit and Vegetable Kabobs.