LOCALadk Magazine

54 Summer 2015 LOCALadk Magazine LOCALadk When the foliage returns and the daylight hour extend past 8 p.m., we find ourselves making every excuse to stay outside and cherish these sacred summer months. A great way to accomplish this, and s ll feed the family, is to uncover the trusted grill and fire it up! However, along with those toasty flames come some poten al health risks that could put a damper on Dad's best a empts at reclaiming his place as "Grill Master". Here at Green Goddess, we want to share with you our best sugges ons for maintaining op mal health while indulging in the smells and flavors that represent summer at its finest. When muscle meat is cooked at high temperatures, chemicals called HCA's (heterocyclic amines) form. When fat drips and burns on the grill, PAH's (polycyclic aroma c hydrocarbons) are created. Both of these carcinogens alter DNA and contribute to an increased risk of a variety of cancers. But research shows there are simple ways to significantly reduce the levels of HCA's and PAH's created from the grilling process. 1. Marinate your proteins- when meat is marinated for at least 30 minutes, the amount of HCA's and PAH's in the cooked meat drops significantly. Further protec on happens when you use herbs such as thyme, sage, garlic and especially rosemary. 2. Reduce grilling me- Fish, vegetable proteins like tempeh, and vegetables all take less me to cook than meat, while fish and chicken contain less of the amino acids that lead to HCA produc on. Kabobs are great because the pieces of meat are smaller and therefore, cook quicker. 3. Grill at lower temperatures- Carcinogens begin to form at temperatures above 350 Degrees F. If you have temperature control on your grill, turn it down and relax. 4. Get inven ve with what you put on the grill- Fruits and vegetables have the added benefit of containing phytochemicals, which combat the carcinogens caused by high temperature cooking. 5. Use leaner meats and remove skin whenever possible. You can also lay a piece of aluminum foil on the grill and place oily foods on that. Keeping the oils and fats away from the flame ensures less charring, less smoke, and ul mately, less PAHs in your food. 6. Flipping more frequently can significantly reduce carcinogens. If your food does get burned, remove the blackened parts before consump on. 7. Avoid processed meats, especially if they contain nitrates or nitrites. These chemicals are especially harmful and increase our cancer risks. (At Green Goddess, we sell a variety of hot dogs, hamburgers, sausages and deli meats from local, grass-fed, organically raised animals that are nitrate/nitrite free.) 8. Clean your grill- scrubbing the rack a er using it prevents the carcinogenic residues from spreading to your next meal. So put that apron back on and don your favorite pair of tongs. Head outside and invite the neighborhood over for a feast. Use our delicious marinade recipe and these helpful ps so you can rest assured that you are ge ng the most protec on possible while enjoying the most iconic method of summer cooking. Maple Balsamic Tempeh & Veggie Kabobs By WYNDE KATE REESE & TAMMY LOEWY

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