Memorial Day is just around the corner, and that means it’s time to break out the grill and get barbecuing! But before you fire up the grill and load it with burgers and hot dogs, there are a few tips and tricks to master for a safe and healthy Memorial Day.
The last thing you may want to think about the first weekend you fire up the grill is about being healthy, but grilling meats at high heats can be dangerous. According to Health, a study found that people who consume well-done meat—grilled, barbecued, pan fried, or broiled—on a regular basis were 60% more likely to get pancreatic cancer. Longer cooking times might also increase the risk of stomach, lung, and breast cancer!
But that doesn’t mean you can’t enjoy a good barbecue here and there. In fact, there are certain things you can do to protect yourself from the carcinogens HCA and PAHs that form. For one, don’t overcook your meat! And if you notice a lot of charring on a piece of meat, cut those pieces off and discard them. But if you can, try to avoid burning and overcooking meat and veggies in the first place. Precook meat in the microwave for a minute or two at medium power. Studies have shown that microwaving meat for two minutes prior to cooking decreased HCAs by 90%.
Studies have also shown that marinating your meat in wine or beer can decrease HCA formation, as well as spicy marinades. Adding spices, such as thyme, sage, and garlic, can reduce the amount of total HCAs by 60% compared to the control. Rosemary may be especially potent: a study found that high concentrations of rosemary extracts may reduce HCAs by up to 90% in some cases. So load up the spices!
Now on to the caloric side of barbecuing! Hamburgers and hotdogs may be a barbecue staple, but they are also high in calories and saturated fats, not to mention they get boring pretty fast! Switch it up and make it healthier by swapping buffalo meat for beef burgers – it tastes similar to beef, if not better, and it’s much leaner. Veggie burgers and lean turkey burgers are other healthy options, as are turkey and veggie hot dogs.
Add flavor to your healthier fare by grilling up some vegetables alongside your lean cuts of meat and vegetarian options. Peppers and onions go well with turkey sausage and vegetarian hotdogs. Or try throwing fruit on the grill: sliced mango, pineapple, and peaches are all delicious additions to a burger!
If you’re grilling lots of vegetables, fruits, or even small potatoes, you may want to get a mesh roasting pan. Place the pan directly on top of your grill and you won’t have to worry about small pieces of food falling through the grill – plus, there’s less messy grill cleanup!
And remember to always practice safe handling of raw meats. Never use the same utensils, plates, or grill tools on cooked foods that you handled the raw meat with.
Try some of these healthy recipes this weekend!