Download Move your kitchen outdoors for the summer!

Health Capsule
Move your kitchen outdoors for the summer!
Summer is the perfect time to spice up your cooking. Discover the culinary delights of summer cooking on the BBQ.
The mouthwatering smell and great flavour of grilled food will make your meals with friends a resounding success!
But is grilling healthy?
Low fat cooking
It is true that grilling may result in a lower fat intake than conventional
cooking. The preparation method does not require the addition of fat
and the fat drains from the meat so grilled meat by definition contains
less fat. But a word of caution: this can be a good thing but it may not
be such a healthy thing.
Myth or fact:
does food cooked on the BBQ cause cancer?
When the fat draining from meat ignites it produces a substance called
heterocyclic amine, or HCA. The smoke produces benzopyrenes, which
are part of the hydrocarbon family. These two substances have been
linked to cancer. Meat cooked at high temperatures (above 200o C)
can produce substances in the carbonization process that can increase
the risk of cancer. And the risk increases when these products are eaten
on a regular basis. It is possible to cook food on the BBQ with no risk
once or twice a week. In addition, by not eating the burned part of the
meat, the risk is considerably reduced. So rest assured, you can make
the most of cooking on the grill!
• Clean your BBQ on a regular basis to prevent harmful residue from
contaminating your food.
• Pre-cook food to cut down on grill time.
• Use a cedar plank to protect your food from the flames and add
flavour.
• Grill vegetables! These foods don’t produce cancer-causing
substances, rather they help fight cancer!
Fat-free marinade recipe Sante Fe Chicken Kebabs
Ingredients for the marinade
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Juice of 3 limes
1 ½ teaspoons chili powder
1/2 teaspoon cumin
1 teaspoon ground coriander
3 garlic cloves, minced
1 ½ teaspoons honey
Add 1/4 cup of dry white wine after marinating one hour in the
refrigerator.
Healthy and safe grilling
Do not cook at high temperatures and use a meat thermometer to keep
temperatures at about 710C, or 1600F.
• Don’t overdo it. Limit your grilling to once or twice a week.
• Trim the fat off meat and add olive oil to your marinade.
• Opt for lean meat (chicken breast without the skin, pork loin), white
fish and seafood.
• Use the upper grill to cook meat or use aluminium foil.
• Not pricking the meat will help avoid grill flare-ups.
Did you know…
Too much red meat increases the risk of developing cardiovascular
disease and colorectal cancer. It is therefore recommended to
eat no more than three 100-gram portions (size of a deck of
cards) of red meat per week.
Happy summer!
www.healthinsightsolutions.ssq.ca
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