We still have roughly a month of summer left and for many people that means more time for outdoor grilling. But if you’re a fan of barbecuing you need to beware that—if you’re not careful—this summertime ritual could increase your risk of cancer. Grilling meat at high temperatures produces carcinogenic compounds called heterocyclic amines (HCAs). And when fats drip onto hot coals or heating elements, additional cancer-causing compounds called polycyclic aromatic hydrocarbons (PAHs) are formed.
Fortunately, there are several simple steps you can take to avoid HCAs and PAHs. Start by using the leanest cuts of meat and poultry. Reduce grilling time by cutting meat into small chunks or precooking it in a microwave for two to five minutes— this can decrease HCAs by 90 percent. Finally, marinate your meat or poultry. Even a few minutes of marinating sets up a barrier against heat that dramatically reduces the formation of HCAs. Make sure your marinade recipe includes an acidic component (lemon juice, orange juice, vinegar), combined with your favorite herbs and flavorings (onions, garlic, soy sauce). Although traditional marinades include oil, it’s not necessary; omitting it will reduce smoking on the grill and minimize the formation of PAHs.
Here are two delicious marinade recipes that taste great and can help you grill healthier this summer—and all year long.
Mouth-Watering Ginger Marinade
Ingredients
1/4 cup water
3 tablespoons low-sodium soy sauce
2 green onions, chopped
1 clove garlic, minced
2 teaspoons freshly grated ginger or 1/2 teaspoon dried ginger
Directions
Mix water, soy sauce, onions, garlic, and ginger in small to medium bowl. Pour over the meat of your choice and marinate for one hour in the refrigerator prior to cooking.
Peg’s Perfect Marinade
Ingredients
1/3 cup extra-virgin olive oil
1/3 cup low-sodium soy sauce
1/3 cup lemon or lime juice
Directions
Mix olive oil, soy sauce, and citrus juice in small bowl. Soak your favorite meats or vegetables for 10–30 minutes and they are ready for cooking.
Note: Decreasing this recipe is easy. Just use equal parts olive oil, soy sauce, and citrus juice.
