When grilling, hazardous chemicals form. Some carcinogens in meats are concentrated in the fatty part of the meat, while others are formed when the fat drips onto coals, then they are deposited back onto food by smoke. These are currently listed by the Department of Health and Human Services as “reasonably expected to cause cancer in humans.” Don’t let that spoil your grilling fun!
1. Take advantage of spices to keep your grilling as carcinogen-free as possible.
2. Grill veggies. Add citrus marinade for an extra antioxidant boost.
3. Trim fat to reduce drips & the resulting smoky flare-ups. Also, remember, carcinogens tend to accumulate in the fatty parts of the meat. (called dioxins)
4. Opt for smaller cuts, like kabobs, which spend less time on the grill.
5. Marinate meats, which can help reduce the formation of carcinogens by over 90 percent.
Marinades containing citrus (add lemon or orange juice to papaya or mango salsa). Use fresh herbs, which are full of antioxidants to protect your DNA, such as garlic. Antioxidants are found in many spices and herbs like oregano, turmeric (curcumin), curry, and cumin. These may help fight against heart disease and cancer.Rosemary is beneficial for your liver. Garlic, Onions, Shallots, and Leeks have Tumor fighting properties. Garlic is a strong cancer preventative, which can help reduce the formation of carcinogens by over 90 percent. Of course, it also makes your food taste amazing as well. Great reasons to use garlic & spices while grilling today!
RECIPE : Barbecue Salmon
¼ cup orange juice
2 tablespoons fresh lime juice
4 (6-ounce) salmon fillets
2 tablespoons brown sugar
4 teaspoons chili powder
2 teaspoons grated lemon rind
¼ teaspoon salt
¼ teaspoon ground cinnamon
1. Combine orange juice, lime juice and salmon in a zip-top bag; seal and marinate in refrigerator about 1 hour, turning occasionally.
2. If you don’t have a grill, preheat oven to 400°. Coat a 13 x 9 baking pan with light cooking spray.
3. Remove fish from bag and discard marinade.
4. Combine sugar, chili powder, lemon rind, salt and cinnamon in a large bowl. Once mixed thoroughly, rub over fish.
5. Toss onto the grill, flipping after a couple minutes to make sure both sides are thoroughly cooked (fish is ready when it flakes easily when tested with fork). Bake for 12 minutes or again, until fish flakes easily when tested with a fork.
Serving Size: 1 fillet: 260 calories, 6 g fat, 1 g saturated fat, 16 g carbohydrate, 34 g protein, 14 g sugar, 1 g fiber, 287 mg sodium
***Want fewer calories? Make six servings instead of four. Each four-ounce serving of barbecue salmon will have 195 calories, 4 grams fat, 23 grams of protein and 245 mg sodium.