It’s time to fire up the grill, and you might be wondering how to do it up right. It’s sort of crazy, but a few studies have shown that cooking meat at really high temperatures (like when you grill, broil or fry) causes the release of carcinogens (cancer causing agents) like heterocyclic amines and polycyclic aromatic hydrocarbons. Yikes! These chemical compounds are as scary as they sound. But, to all my Grill Masters, fear not. I am going to teach you a few tips for fabulously healthy grilling.
The scary cancer causing chemicals that are released while grilling meat (especially hot dogs, hamburgers, and chicken) are not found in fruit and veggies. Maybe you don’t think about grilling anything other than meat, but maybe it’s time for you to branch out and throw that peach or zucchini on the barbie. In general, eating fruits and veggies (especially crucifererous ones) is a fabulous strategy for preventing cancer. An important note: throw away the char. Anything that is charred carries a higher cancer risk. This goes for produce as well as meats.
Reduce the amount of time that your food spends on the grill by giving a little pre-grill cook in the oven. Also, keep your grill super clean; a good scrub down can dramatically reduce the amount of carcinogens at your barbecue.
A little spice goes a long way. Most spices are full of antioxidants that will protect your cells from free radical damage. More good news–marinades not only make your food taste fabulous, they are also cancer protective. I want you to try combining olive oil, garlic, spices (like mint, rosemary, thyme, basil, marjoram, sage, allspice and chives), and citrus to create a invisible protective shield for your grilled fare. Another fun trick is to layer sprigs of rosemary between your meat and the grill. This will help to infuse antioxidants into your food.
A pretty cool steak study published in the Journal of Food Science showed that a Caribbean Marinade (thyme, pepper, allspice, rosemary chives) reduced cancer compounds by 88%, an Herb Combination (oregano, basil, onion, jalapeno, parsley, and red pepper) created a 72% drop, and a Southwest Marinade (paprika, red pepper, oregano, black pepper, garlic, and onion) reduced compounds by 57%. Bottom line, increase your herbs and spices, increase antioxidants, decrease cancer causing compounds.
Okay, now let’s get to the good stuff…Check out this Fabulous YouAnew Grilling Recipe!!
GRILLED HONEY THYME & LIME SHRIMP
What You’ll Need:
1 Pound Shrimp (Peeled and Deveined)
1/4 Cup Extra-Virgin Olive Oil
2 Tbsp Fresh Lime Juice
4 Tbsp Chopped Green Onion Shoots
2 Tbsp Fresh Thyme
2 Tbsp Parsley
1 Tbsp Freshly Chopped Garlic
1 Tbsp Raw Honey
Sea Salt and Freshly Ground Pepper to Taste
What You’ll Do:
Whisk together olive oil, herbs, garlic, and honey until well mixed. In a container (when possible, go with glass over plastic containers), cover shrimp with marinade mixture. Refrigerate for 1 hour. Grill for about 5 minutes or until shrimp turn pink. Enjoy!!
Recipe makes 4 servings. One serving has 275 calories, 15 grams of fat, 2 grams of carbs, and 27 grams of protein. This recipe is heavy on the antioxidants and crazy full of nutrients that support cardiovascular health and prevent cancer.