YOUR DIETITIAN: Healthy grilling

Barbecuing on the Fourth of July is an American tradition. Many people enjoy the taste of grilled meats, vegetables and even grilled fruit. Often, grilled meats and poultry get charred with blackened crusts on them — either by accident or on purpose. But did you know that these blackened bits are carcinogenic? The American Institute for Cancer Research (AICR) states: "cooking meats at a high temperature — like grilling — creates cancer-causing substances called polycyclic aromatic hydrocarbons (PAHs) and heterocyclic amines (HCAs). These carcinogens can cause changes in the DNA that may lead to cancer." Pancreatic cancer A nine-year study reported at the Annual Association of Cancer research reported that "eating charred, well-done meat on a regular basis may increase your risk of pancreatic cancer by up to 60 percent." Heterocyclic amines (HCAs) may also increase the risk of colon and colorectal cancers, according to a study in the journal of Cancer Epidemiology, Biomarkers and Prevention and many other studies. The higher the temperature and the longer the meat is grilled, the more HCAs are formed. The crusty, blackened portions of grilled meats contain the highest concentration of these cancerous compounds. HCAs do not form on grilled vegetables and fruits — even if they get blackened. It is the protein (and creatinine) in meats and other high protein foods which form HCAs when cooked at high temperatures. Fortunately, there are ways to reduce the formation of HCAs on meats, poultry and seafood when grilling. Microwave before grilling Microwaving burgers, steaks, chicken breasts (or other meats) for just two minutes before grilling (and discarding the meat juices) eliminates up to 90 percent of the HCAs. Marinate Marinating meat, especially in citrus or vinegar-based liquids, before grilling also reduces HCAs by 90 to 96 percent. Easy marinades include red wine, beer and Italian salad dressing. Or try one of the marinades from the American Institute for Cancer Research. (See recipe.) To avoid food poisoning, be sure to discard the marinade in which the raw meat, poultry or fish was marinated. If you want some marinade for basting, set some aside (in another container) before you add it to the meat. For other tips on how to reduce the formation of HCAs, see the chart with "Healthy Grilling Tips." Cruciferous veggie salads Serving a side of cruciferous vegetables is another way to reduce your risk of cancer at a cookout. According to the American Institute for Cancer Research, compounds in cruciferous veggies "may increase the activity of the body's enzymes to convert HCAs into safer compounds." Cruciferous veggies include arugula, broccoli, cauliflower, Brussels sprouts, all types of cabbages, collard greens, radishes, rutabaga, turnips and watercress. Cruciferous vegetables are also well known for their ability to inhibit (block) cancer from forming in our body. That's because they contain a variety of glucosinolates. When cruciferous veggies are cut or chewed, their cell walls are broken open and release the enzyme myrosinase. This enzyme converts their glucosinolates into numerous compounds, (such as the well-researched sulforaphane). Research has shown that these compounds protect cells from DNA damage, inactivate carcinogenic substances and trigger cell death (called apoptosis) in damaged cells. Note: Cooking cruciferous vegetables at high temperatures destroys the enzyme (myrosinase) needed to form the anti-cancer compounds. So, microwaving, boiling and blanching destroys the enzyme. Frozen cruciferous veggies, such as broccoli, are blanched (boiled briefly), before freezing to purposely destroy its enzymes — which change the texture and color of vegetables during freezing. Studies show that to preserve the enzyme (and obtain the most anti-cancer compounds) during cooking, steam or stir fry cruciferous veggies for only three to four minutes. This softens the cell walls in vegetables and releases more of the needed enzyme — so more of the anti-cancer compounds can be formed. All of the myrosinase enzyme is preserved in raw cruciferous veggies. Therefore, eating some raw cruciferous veggies with ones that have been microwaved, boiled or over cooked, provides the needed enzyme to make the anti-cancer compounds So, consider serving raw broccoli, cauliflower and/or radishes at your next cookout with a ranch dressing dip or as a salad. For an easy-to-make colorful salad, simply mix broccoli and cauliflower florets, shredded carrots and ranch salad dressing. (For added flavor, add a few dashes of chili powder and if desired, some shredded cheddar cheese.) Or try making a yummy broccoli salad with raisins. The sweetness of the raisins masks the bitterness of the broccoli —making for a delicious side dish. (See recipe.) Grilling to avoid cancer can make barbecuing safer (less flare-ups) and healthier — and come with some flavorful sides. Happy Fourth of July! Healthy grilling tips To reduce harmful carcinogens on grilled meats, try these techniques. - Choose lean cuts or seafood Leaner cuts of meat and leaner ground beef produce fewer fat drippings and thus, fewer flame flare-ups. Fewer flame flare-ups results in less charring on meat. Plus, it reduces the amount of smoke produced. Smoke coats meat in carcinogenic PAHs (polycyclic aromatic hydrocarbons). Choose: Fish, shrimp, veggie burgers, lean turkey burgers, skinless chicken breasts, pork tenderloin, filet mignon, sirloin steak, flank steak, beef brisket and extra lean ground beef burgers. Avoid: Hot dogs and sausages. There is strong evidence that processed red meats increase cancer risk. - Marinate Marinating meats before grilling and discarding the marinade cuts the HCAs formed. Health note: Marinades contain harmful bacteria from the raw meat. Never use leftover marinade to baste meat or serve with cooked meat. If you want some marinade to baste the meat while it grills, pour some of the marinade into a separate bowl before adding the raw meat to marinate. - Microwave before grilling Microwaving burgers, poultry or other meats for just two minutes before grilling and discarding the resulting meat juices, reduces the HCAs by up to 90 percent. - Discard pan drippings Meat drippings from well-done meats contain even more HCAs than the grilled meat. - Use foil Grilling food, such as chicken breast or fish, in foil packets steams food — producing few if any HCAs. (Plus, it produces exceptionally moist, tender and flavorful meat or fish.) Covering the grill with punctured foil reduces flame flare-ups — and reduces charring. - Use spatula or tongs Use a spatula or tongs to turn over meat instead of a fork. Piercing meat with a fork releases fat and juices which increases flame flare-ups. Flare-ups cause charring (which contains HCAs) and produces smoke which contains carcinogenic PAH. - Flip frequently Flipping meat or poultry every minute keeps the surface temperature lower — resulting in about 75 percent fewer HCAs. (Therefore, rotisserie chicken should have fewer HCAs than grilled chicken.) Cooking at a lower temperature decreases the amount of HCAs formed. If cooking with coals, raising the grill rack or allowing the coals to burn down will lower the cooking temperature. - Cut it off And if your meat does get charred, just cut off the blackened parts. Phyllis J. Molnar is a registered and licensed dietitian who writes about food and health for The Chronicle-Telegram and The Gazette. Email her at pjmolnar56@gmail.com. Broccoli salad 4 cups broccoli florets ¼ cup finely diced red onion 3 tablespoons raisins (I use 4 tablespoons) 2 tablespoons dry roasted sunflower seeds ¼ cup plain yogurt 2 tablespoons orange juice 1 tablespoon reduced-fat mayonnaise (or use regular mayo or Miracle Whip) 1. In a large bowl, combine the broccoli, onion, raisins and sunflower seeds. 2. In a small bowl, whisk together the yogurt, orange juice and mayonnaise until blended. 3. Pour the yogurt sauce over the broccoli mixture and toss to coat. Makes: 4 servings Note: Recipe may be halved for just 2 servings SOURCE: The Doctors Book of Food Remedies by Selene Yeager and the editors of Prevention American Institute of Cancer Research's Citrus Marinade 1 cup orange juice ¼ cup each: lemon juice and lime juice 2 cloves garlic, minced 1 teaspoon ground coriander 1 teaspoon lemon-pepper seasoning 1. Mix all ingredients together in a large, wide and shallow non-metal casserole dish. 2. Add the food to be grilled and turn to coat all sides. Cover and refrigerate for 1 to 6 hours. Note: This marinade is recommended for grilled chicken breasts or for chicken shish kebabs. Makes: About 1.5 cups — enough for 4 servings of meat SOURCE: www.aicr.org Hawaiian Chicken Kebabs for two The marinade: 1 teaspoon canola or olive oil 2 tablespoons reduced sodium soy sauce 2 tablespoons sherry 2½ teaspoons red wine vinegar About 3 ounces pineapple juice (saved from draining canned pineapple) 1 tablespoon honey or brown sugar ¼ teaspoon garlic powder, or more to taste 1/8 teaspoon ground ginger Kebabs: 8 ounces thin chicken strips, cut into 2-inch chunks Pineapple chunks, canned in their own juice, drained and juice saved for marinade 1. In a glass dish, combine the ingredients for the marinade. Mix well. 2. Remove 2 tablespoons of marinade and place into a small cup for basting chicken as it grills. 3. Add chunks of chicken to the remaining marinade. Turn chicken to coat evenly. Marinate for at least 30 minutes. 4. If using wooden skewers, soak skewers for at least 30 minutes in water. Or use metal skewers. 5. Remove chicken from the marinade and discard the marinade. 6. Thread one piece of chicken onto each skewer. Then thread pineapple and chicken alternately onto skewers. 7. Grease the grill with a thin coating of oil to prevent sticking. 8. Grill kebabs on medium heat, basting with reserved marinade and turning kebabs over frequently while grilling. Grill for about 10 to 12 minutes or until chicken reaches at least 165 degrees when tested with a meat thermometer. Variation: I like to add chunks of green bell pepper and grape tomatoes to the kebabs. Makes: 2 servings SOURCE: Adapted by Phyllis Molnar from a recipe in the U.S. Air Force Eglin Officer Wives Club Cookbook called Saffron, Sage and Sand II.