Remove Carcinogens When Grilling Meat
Food Fitness to Nourish Your Body
High heat reacts with protein in red meat, poultry and fish to create chemicals linked to cancer, especially of the colon and breast. Heterocyclic amines are the name of the chemicals. The chemicals that form within the cooked meats and you cannot remove them by scraping off char.
Scientists have come up with ways you can dramatically reduce the hazard. Following are the measures you can take to protect yourself from the harmful chemicals and enjoy your grilled foods with ease of mind.
- Flip your burgers often. By turning burgers once a minute and cooking them over a low heat you reduce HCAs and kill potentially deadly E. Coli bacteria. In addition, use a meat thermometer to make sure the meat reaches 160 degrees. This is the temperature needed to deactivate E. coli. The appearance of the meat being brown does not mean it is thoroughly cooked.
- Use the right marinade. Marinate raw meat in a thin, liquid sauce for at least ten minutes. When thick commercial sauces are used, the HCAs triple. Dilute thick sauces.
- Microwave first. Partially cook burgers, poultry, ribs and fish in a microwave oven for at least ten minutes before grilling. Be sure you discard juices when done. By practicing this procedure, you eliminate 90-percent of HCAs.
- Add anti-cancer soy. Mix 1/2-cup of textured soy protein into a pound of ground meat before grilling. This cuts 95-percent of the expected HCAs in burgers without affecting taste.
- Enhance with vitamin E . Add vitamin E to raw meat grinders. 120 milligrams of vitamin E powder mixed into or sprinkled on 3.5-ounce patties can reduce HCA formation as much as 72-percent. You can use a capsule of vitamin and crack it open for contents.
- Try a fruit burger. This will not be for everyone but the fact is if you mix a pound of ground meat with a cup of tart, ground cherries before grilling, you suppress 90-percent of HCA formation. Other deep -colored fruits rich in antioxidants work as well. These include grapes, blueberries, and plums.
- Add garlic and herbs. Garlic, rosemary and sage reduce HCAs when mixed into burgers. In addition, use them in marinades or just eat them in a meal with grilled meat. Antioxidants in citrus fruits also block HCAs.
- Do not order meat very well-done. The longer you cook meat at high temperatures the more HCAs you produce. This applies in grilling, broiling and frying. If you cook a steak well done as opposed to medium-well, you double HCAs.
- Drink tea with your barbecue. Chemicals in black and green tea help detoxify HCAs. Hot or iced tea from bags or loose tea is what you want to drink. Bottled teas or powdered, instant teas are not beneficial. If you wish, you can also marinate meat, poultry and fish in concentrated tea. Let the tea bag steep in 1/4-cup of hot water for five minutes.
- Skip meat entirely and grill greens. Fruits and vegetables do not contain creatine, the animal protein needed to make HCAs. Pineapple and peppers are very good when grilled. In addition, eating fruits, vegetables and green salads along with barbecued meat lessens the cancer hazard.
Fish Tip. When grilling fish, make sure the grill is very hot and brush oil on the fish before placing on the grill.
Marinade recipes to help you reduce HCAs in your grilled meats.
1 garlic clove
1/2 teaspoon minced fresh ginger
2 tablespoons brown sugar
1/2 cup lite soy sauce
1/2 cup water
Mix all. Pour over meat, fish or poultry. Marinate at least ten minutes. 1-cup
Turmeric Garlic Marinade
2 tablespoons garlic powder
1 teaspoon ground turmeric
1/2 cup orange juice
Mix all. Pour over meat, fish or poultry and marinate at least ten minutes. 1/2 cup.
Rosemary Tea Marinade
1/2 cup concentrated tea (two bags brewed in 1/2 cup hot water for five minutes)
1 teaspoon crushed rosemary
1 garlic clove, crushed
2 teaspoons honey
2 teaspoons Kikkoman Lite Soy Sauce
Add rosemary, garlic, honey and soy sauce to hot tea. Cool slightly. Pour over steaks, ribs, burgers, chicken or fish. Marinate at least ten minutes. 1/2 cup.
If you feel the need to give up the tangy pleasure of grilled food for fear of carcinogens, you've missed the point. Grilling is not the problem, the meat juices sizzling on open heat is what causes these carcinogenic culprits. So, another safe alternative is vegetable burgers instead of beef burgers. No meat, no meat juices! Here are three of the best of the best on the market.
- Morningstar Farms Spicy Black Bean
- Gardenburger Savory Mushroom
- Boca Burgers Roasted Garlic
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