Celebrating Fathers and Summer Grilling
Every June, we not only celebrate our beloved fathers, but we also dive into the joys of summer grilling. One of my fondest childhood memories is watching my dad grill his famous barbecued chicken. It was a true labor of love, with him taking pride in every detail—from preparing his secret tangy sauce to perfectly placing each coal. I’d watch him flip and turn each piece of chicken, inspecting it for that perfect cook, all while hoping for a sneak preview bite before anyone else. Grilling isn’t just a healthy and delicious way of cooking; it’s also a way to connect and enjoy the company of our family and friends.
Health Concerns with Grilling
While many of us love that charred flavor from the grill, it’s important to ensure our cooking technique is serving our health well. There’s been recent attention on the link between grilling and certain cancers, such as stomach, colorectal, lung, and breast cancer. The culprits are cancer-causing agents called heterocyclic amines (HCA) and polycyclic aromatic hydrocarbons (PAH), which are chemical substances formed when fat is heated to high temperatures.
Grilling Smarter, Not Less
So, what’s the solution? Should we cut back on grilling and social cooking? Absolutely not! There are several tips you can follow to ease your grilling concerns, starting with a tasty marinade. A recent study from Kansas State University found that marinating the same cut of meat in three different marinades reduced these harmful chemicals by 57-88%—a significant impact! Researchers believe that the antioxidants in marinades, particularly the spices and herbs, are responsible for this protection against carcinogens. Herbs like rosemary, sage, thyme, and oregano seem to be the best defenders.
Tips for Healthier Grilling
- Be In-DIRECT: Avoid placing meats in direct contact with high flames or extreme heat through grilling, broiling, barbecuing, or frying.
- Get Creative!: Try grilling foods such as vegetables, veggie burgers, quesadillas, or even pizza. These options contain little fat and can be a fun new addition to your grill routine.
- Flip Often: Flipping your meats every minute or so reduces HCAs by almost 70%.
- Buy Bone-In: Choose lean and trimmed meats, but leave the bone in! A lean cut will reduce fat flare-ups, and leaving the bone in helps keep the meat juicy.
- Go Silver: Place meat on aluminum foil instead of directly on the grill to prevent juices from dripping into the fire and flames from touching the meat. This not only helps avoid charring but also makes for easy cleanup.
- Keep a Spray Bottle Handy: Tame those flare-ups with a quick spray!
A Dietitian’s Favorite: Turkey Burgers
Curious about a dietitian’s favorite food to grill? My favorite turkey burger recipe from Epicurious: “Goat Cheese-Stuffed Turkey Burger.”
What’s to Love: Compared to a regular burger, a ground turkey breast burger has about half the calories and two-thirds less fat while offering similar protein content. I can feel good about enjoying a burger more than once a week!
Cooking Tip: Since turkey breast is so lean and can easily dry out on the grill, mix the ground turkey with a little goat cheese, lemon zest, breadcrumbs, and a seasoning blend. Shape the meat into patties, and you’re ready to grill.
How to Eat Them: Place the patty in whole-wheat pita bread with a little non-fat plain Greek yogurt, and top it with a mixture of jarred roasted red bell peppers and caramelized onions.
Check out McDaniel Nutrition’s turkey burger recipe: Mom’s Mediterranean Turkey Burgers!