5 Tips For Healthier Grilling, Hey, Look! I'm On TV Demonstrating A Great Herb Sauce Recipe

For my second TV debut I  polled dads on Facebook and asked "What meal do you want made especially for you on Father’s Day"? The answer was a unanimous "steak on the grill"!!  There was of course some joking around because there seems to be this perceived notion that steak isn't "healthy".  The thing is, if you buy the right cut and you prepare it in a way that prevents harmful substances and promotes eating more nutritious foods I think steak can be a great choice.  

5 Tips For Healthier Grilling

First, let's learn a little about why it's important to keep health in mind while grilling.  Cancer-causing reactions happen forming PAHs (polycyclic aromatic hydrocarbons) when fat drippings hit the coals and the smoke sticks to your food.  HCAs (heterocyclic amines) are the black or charring you see on your meat when you cook over high heat or if you have flare ups.  It's important to know that this applies to all high heat cooking, not just outdoor grilling.

1. Use marinades as a cancer-preventive and also to add flavor and tenderizer (like the chimichurri recipe below).  Certain marinades reduce (in some cases) up to 99% formation of PAHs and HCAs and add flavor and antioxidants.  Go for a marinade with added herbs and spices and vinegar or lemon juice.  Avoid high sugar marinades like BBQ because these actually worsen the risks of cancer causing PAHs and HCAs.
2. Trim excess fat off meat and poultry or buy lean cuts such as chicken breast or beef tenderloin to prevent flare ups.
3. Keep spray bottle by grill to tame flames if flare ups do occur.
4. Use a chimney starter and avoid using lighter fluid and to get your charcoal grill started quickly and efficiently.  I recommend getting some grilling gloves because sometimes these get a little too warm to handle.
5. Have a little patience and prepare early so you can cook lower and slower.  Lower temps prevent HCAs and PAHs from forming.

Resources:

1. http://www.aicr.org/enews/2013/may-2013/enews-marinades-make-grilling-healthier.html
2. http://www.rodalesorganiclife.com/food/healthy-grilling
3. http://www.todaysdietitian.com/newarchives/030612p40.shtml
4. https://www.youtube.com/watch?v=7QmCVjSoY_w

​CHIMICHURRI
Argentine Steak Sauce/Marinade
Reserve half for marinating and half for sauce
Watch here for a demonstration and a few extra tips
 
INGREDIENTS
1 
bunch flat leaf parsley, thick stems removed (sub half cilantro for variety)
3⁄4
cup olive oil (high heat oil such as canola oil if using as a marinade)
1⁄4
cup red wine vinegar
3 tablespoons fresh squeezed lemon juice
8 
cloves garlic, minced
1 
tablespoon diced red onion or shallot
1 
teaspoon dried oregano or 2+ tablespoons fresh oregano
1 
teaspoon freshly ground black pepper
1⁄2
teaspoon salt

PREPARATION:
​Combine all ingredients in a food processor and pulse until combined.

TIPS:

1. Freeze leftover herb sauce in ice cube trays then dump into ziptop bag to use a fresh herb sauce all year long.
2. Add more oil and vinegar to make a salad dressing.
3. Experiment with different herbs for variety.

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