In connection with the latest news, according to which grilled meat can cause cancer, you can alert refer to cooking dinner on the grill this summer. However, there are simple ways to eat healthy while enjoying a picnic in Your garden.
Trim the fat
When the fat of beef, pork, poultry, fish and processed meats such as bacon and sausages, dripping and burning on the grill it creates smoke that contains polycyclic aromatic hydrocarbons (PAHs). This chemical may cause cancer of skin, lung, bladder and stomach. Minimize the threat posed by PAHs, before frying cutting the fat from meat before placing on the grill foil for catching the dripping fat before it can reach the heat source and smoke generation.
Some people think that after removing the fat, the meat is not so tasty. To avoid this, use the following recipe for a versatile dry mix.
Universal compound for rubbing
- 3 tablespoons Soland
- 3 tbsp of powder jalapeno peppers
- 2 tbsp onion powderand
- 2 tbsp garlic powderand
- 2 tbsp dried oregano or dried thymeand
- 2 tbsp of ground black pepperand
- 1 tbsp brown sugar
- 1 tbsp ground cumin
Put all the ingredients in a container with a lid. Close the container and shake to obtain a mixture. Sprinkle the meat the mixture and deep massage into it. Soak the meat for 15-20 minutes before frying.
Reduce the heat
When the protein in meat, poultry and fish exposed to high temperature and open flame, he can create another carcinogen called heterocyclic amines (GTSA). One of the best ways to reduce the amount formed of the GTSA is to cook meat with blood or meat, roasted to the blood coagulation at a lower temperature. Some studies show that well-done meat contains three times more GTSA than meat, roasted to blood clotting.
Use a non-standard approach to roasting
A 2012 study showed that the levels of GTSA vary depending on the type of meat. Grilled or pan bacon has the highest levels of the GTSA. Followed by pork, beef and chicken. Fish contains a minimum of GTSA, and fruits and vegetables are absent.
So be sure to put it on the grill some corn, mushroom Portabella, peppers, onions, meatballs eggplant or other vegetables. Grilled pineapple or stone fruit such as peaches and plums, will provide a delicious and healthy dessert. Here is a simple recipe with mushrooms Portabella.
Mushrooms Portabella with 3 ingredients
- 8 mushroom Portabella
- olive oil
- lemon pepper
Lightly brush olive oil on mushroom Portabella, and then to taste sprinkle with lemon pepper. Cook on the grill without direct heat for 8-10 minutes on each side. Use as a garnish or put in a bun with condiments and other vegetables to produce a delicious vegetarian Burger. 8 servings.
Season with marinade
Research shows that marinating meat in a liquid sauce based on vinegar without sugar just for 30 minutes significantly reduces the formation of the GTSA. Perhaps this is because of the acids and antioxidants in the marinade.
One study found that a teriyaki marinade reduces the amount of GTSA by 67 percent, and the marinade with garlic and turmeric — 50 percent. Basil, mint, oregano, rosemary, sage and thyme can also reduce the content of the GTSA.
However, avoid using commercial barbecue sauces. Sugar in these sauces reacts with amino acids in meats and leads to the formation of GTSA. The following is a recipe for a quick and easy marinade of rosemary and garlic.
A quick marinade of garlic and rosemary
- a glass of white wine
- 1 tsp dried rosemary
- 1 tsp minced garlic
- ¼ Cup vegetable oil
Mix all the ingredients in a plastic bag with a zipper, and then place meat, tofu or vegetables. Squeeze the bag with the ingredients so that all surfaces were covered with sauce. The maximum bleed the air out of the bag before you seal it.
Leave the mixture to marinate in the refrigerator for 6-8 hours. Be sure to flip the bag halfway to the deadline. After marinating, fry on the grill or broiled according to your preferences.
Follow these tips and you will be able to enjoy cooking healthy and food safe this summer and throughout the year.
If you love to cook and create my own creations, look at the variety of spices and seasonings iHerb and our sauces and marinades.
This article was written by staff writer iHerb.