Nutrition

Making Grill Cooked Food Healthier

2 Mins read

Grill Cooked Food

Grill cooked food can be a great way to reduce fats while adding wonderful flavour
however we must also be careful when grilling as there can be certain risks if precautions are not taken. Eating healthy always begins with choosing healthy foods that are low in fat and using marinates to reduce unhealthy carcinogens.

We know that charcoal grilling can produce carcinogenic smoke from the high temperature cooking of foods containing fat and protein. This can produce unhealthy chemical changes in the outer layers of flesh foods. To avoid these dangerous chemical formations we must avoid inhaling the smoke and avoid the black char on the outside of charcoal cooked food caused by high heat and/or overcooking. It is also advised that any lighter fluid or self-lighting packages be avoided as they can also add toxic chemicals directly into your food. Instead, use a starter chimney and newspaper to get your charcoal lit. While this method may initially take a few more minutes, in the long run it’s faster and healthier. The use of marinades can also help greatly lower caseinogens in food. By using a marinade your food will not only take on extra flavour but even a simple marinade consisting of olive oil and a citrus juice can reduce the harmful chemicals by as much as 99%. A marinade will also assist in tenderizing and enhancing your food’s natural flavours.   To reduce the risks follow these basic tips:

  • Trim excess fats from all foods. The fats are the main contributors to harmful chemicals so avoid fatty foods as much as possible.
  • Using marinades based on olive oils and citrus juices with greatly help reduce the risks.
  • Maintain a clean grill. This will also help reduce harmful cancer forming chemicals.
  • Avoid letting your grill flare-up. Extreme heat and flame will also increase risk.
  • Do not overcook foods. If you do accidentally char your food simply scrape or cut that portion off.

The marinade recipe below is simple, versatile, and tasty and will significantly reduce harmful cancer forming agents. The marinade will work perfectly with poultry, pork, vegetables and seafood and should be combined with your food of choice at least 1 hour prior to grilling.

Simple Marinade

5 tablespoon olive oil 1 tablespoon lemon juice 1 tablespoon honey 2 teaspoons Italian herb blend 1 teaspoon red pepper flakes 1 teaspoon garlic powder Salt and freshly ground pepper     Grilling can be a great way to prepare low-fat meals and only takes a little imagination to create healthy foods. Try starting with foods you already enjoy and find ways to make them healthier choices. Trimming fat, substituting skinless chicken, using healthy marinades are a few things you can do to start forming healthy habits.

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