With These Healthy Tips You Can Grill Your Food and Eat it Too!

by Abra Pappa Add
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healthy grilling

Nothing says summer like firing up the grill and throwing on some burgers and dogs, but if you are committed to making healthier choices this summer you may want to rethink what goes on that grill. While grilling may seem like a healthy choice (less fat, less clean up) there are some pretty hefty risks to consider.

High heat grilling can convert proteins in red meat, pork, poultry, and fish into HCA’s, chemicals that have been linked to a number of cancers including breast, stomach, colon, and prostate.

PAH’s are cancer causing chemicals that are created when fat and juices from meat products drip down to the heat surface of a grill and create smoke, or a flare up. This smoke contains PAH’s and can be deposited on your food.

Don’t let these carcinogens get you down! Just follow these healthy grilling tips to reduce your risk of consuming these cancer causing carciongens. Yes you CAN grill your food and eat it too!

  • When in doubt go VEG!

Opt for vegetarian fare, when you are grilling veggies as opposed to meat, you can say sayonara to HCA’s or PAH’s. Woop! Woop! But don’t get stuck in a boring veggie rut try these Cedar Planked Stuffed Mushrooms, trust me you won’t miss the meat in these babies. This recipe has all the components of a delicious burger, meaty portobello mushrooms, bread, and cheese. (I can’t take full credit for this recipe though, the idea came from my brilliant foodie sister, Erika. Be sure to follow her on Instagram @BohoErika to watch for her creations) Mix things up on the grill try these black bean burgers, or make some veggie kebabs, or even grilled fruits for dessert. Veggie creativity my friends!

  • Reduce grilling time.

You know what’s the worst on the grill? Boneless, skinless chicken breast. Bleh. Why? Well it typically takes the longest to cook and in a 2010 report from the cancer project a grilled boneless, skinless chicken breast topped the charts at 14,000 nanograms of HCA’s per 3.5 oz serving. Only 10-20 nanograms of a common type of HCA called PhlP will practically double your risk of breast cancer! Ditch that boring chicken breast, or if you must have it, bake it in the oven first and finish it on the grill. Typically choosing meats with less fat will reduce your risk of exposure (or being sure to trim visible fat from meat before grilling) but in the instance of chicken it seems that the amount of time on the grill supersedes the reduced fat. Reducing grilling time for all meats will make a difference, so begin the cooking inside and finish on the grill and choose items that need less cooking time like wild fish. Listen up well done burger lovers, I am talking to you!

  • Give your meat a bath before cooking. 

Or as some people like to call it a marinade. Allowing meat to marinate in an antioxidant rich concoction for at least 30 minutes before grilling can reduce HCA’s by 57-88%! Rosemary, citrus, wine, and beer specifically have been shown to reduce HCA’s. Nothing simpler than chopped fresh rosemary, olive oil, salt and pepper, and lemon juice for your steaks and chops will do the trick. Do you have a favorite summer marinade?

  • Create a barrier between the heat and the meat. 

Cedar Plank

Grilling on a Cedar Plank (like I did for the stuffed mushrooms above) or on tin foil reduces your exposure to these cancer causing compounds and also reduces the fat flare ups from meat juices dripping on the heat source. I personally love a cedar plank, it imparts a truly unique flavor and I find it very simple to work with.

  • Put your meat down, flip it and reverse it. 

Flip your meat often and remove any charred bits. Also be sure to keep your grill clean and free of carcinogenic residue.

  • Upgrade Your Sides!

Studies have shown that eating antioxidant rich side dishes with your grilled foods is a great idea! Try these Abra approved side dishes:

Red, White and Blue Potato Salad

Asian Quinoa Salad

Collard and Apple Slaw

Pretty simple eh? A few tweaks to your grilling habits and you can dramatically reduce your exposure to some pretty ucky chemicals.
One last summer grilling note. My friends, you know that hot dog? The one we all love to love.

hot dogs and health


Well it’s worse for you than cigarettes, or at least that’s what the Cancer Project says. Eating 50 grams of processed meat per day (ahem. ONE hot dog) increases your risk of colorectal cancer by 21%. Pop that dog on the grill and the risk is even higher.

Well let’s make a summer pact, shall we? First switch over to an organic unprocessed dog, nitrate free.  Second, how about having just ONE hot dog this summer?  It should be treated as a truly once in a blue moon food.

Do you have any summer grilling traditions? Comment below I’d love to hear.

Abra Pappa
About Abra Pappa, Health and Wellness Expert

Abra is a wellness expert that has inspired thousands of people to reach their health and weight loss goals through whole, natural food and mindful lifestyle shifts. Her food philosophy is simple; keep it real, keep it simple, and it sure as heck better be delicious!