August 27, 2019
Summer is finally here, and chances are as the temperatures heat up, so does the grill! But before you fire up the barbie, be sure to whip up a flavorful, antioxidant-rich marinade.
Why? Because grilling any meat at a high temperature creates a type of cancer-causing compound (carcinogen) called heterocyclic amines (HCAs). HCAs form as a reaction between high heat, the amino acid creatine and naturally occurring sugar. To add insult to injury, polycyclic aromatic hydrocarbons (PAHs), another type of carcinogenic compound, are formed when fat drippings hit the coals or flames and produce smoke. The smoke sticks to your food…not ideal!
But don’t fret about your backyard fete – there’s a delicious solution to this carcinogen quandary! Marinating meats in certain herbs and spices can slash the formation of HCAs by nearly 90%. And simply trimming the fat from meat, grilling at a lower temperature, and controlling fire flare-ups cut down on the PAHs. Many delicious herbs and spices have been found to block the formation of HCAs. The herbs and spices that appear to be the most protective include: basil, black pepper, marjoram, savory, garlic, oregano, ginger, rosemary, thyme, mint, sage and turmeric.
The key to a carcinogen-cutting marinade is to use an acid like lemon juice or vinegar as a base and be sure to leave out any added sugar, honey or other sweeteners. Commercial barbecue sauces or marinades with added sugars have been found to triple HCA formation, so steer clear! And if you’re in need of some inspiration, check out our recipe for steak kabobs.
These marinated Grilled Steak Kabobs are full of fresh flavors from the summer vegetables, herbs and spices. A delicious low carb dish to add to your BBQ menu!
*Pro tip: When using wooden skewers, soak them in water before using, so they don’t catch fire. Better yet, use reusable stainless steel skewers.
This guide was written by Dr. Morrison and the health and nutrition experts at The Morrison Center. Our team is dedicated to helping you achieve optimal health through the treatment and prevention of disease.
Dr. Jeffrey Morrison is an award-winning medical doctor, a leader in the field of Integrative Medicine, and champion of a nutritional approach to healthcare
Robin is a registered dietitian nutritionist specializing in Integrative Medicine, Functional Medicine and holistic healing modalities. She helps her clients address complicated conditions and return to wellness.
Stephanie is a Holistic Nutrition Consultant and Emotional Freedom Technique practitioner with a passion for helping her clients fulfill their potential through both emotional and physical optimization.
Think party food and beach bodies don’t mix? Think again! Here are our 5 ways to “healthy hack” your next summer barbecue:
1. Go “protein style” with your burger
Take a note from In-N-Out’s not-so-secret-menu and go lower-carb version: wrap your beef patty or veggie patty in a large romaine or collard green leaf. Or just eat it atop veggie sides!