Grill Safely

There is a small cancer risk associated with grilling meat since carcinogens are created during the grilling process, however vegetables (even when they char) do not produce carcinogens. Taking a few precautions while barbecuing minimizes the health risks without sacrificing that delicious charcoal taste. 

Grilling protein-filled foods such as meats and fish creates two kinds of chemical compounds that may contribute to cancer: heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs). HCAs form when meat is cooked at a high temperature. While frying and broiling produce these chemicals as well, the charred bits at the edges of barbecued meat contain HCAs in their purest state. PAHs form when juices from meat drip onto coals or other hot surfaces and create smoke. The smoke contains these carcinogens, which are deposited onto the surface of meat as it swirls around the food on the grill. 

To cut down on the amount of carcinogens produced, you can microwave meat 60-90 seconds to reduce the amount of time needed to grill it. You can also cut off the charred parts of the meat which means you won't ingest the purest HCA's contained there. Certain recipes can also make grilling safer; vinegar or lemon marinades act as a shield to prevent PAH's from sticking to the meat. Instead of grilling meat, try grilling some vegetables like squash and asparagus, or fruits like pineapple.


Though grilling is not the greatest cancer risk, we should still take precautions to reduce known risk.  I hope everyone has a great summer grilling season! (I sure have some new recipes ready to go.)

Ingredient Highlight: Asparagus

I think asparagus is one of my favorite vegetables - it can be served warm or hot, and blends well many different types of food. For example, asparagus is a staple green in the Norwegian society, along with fish and potatoes, but with the right sauce can also be served with almost any Asian cuisine. A great spring/summer vegetable, asparagus provides the body with ample amounts of folate, a B vitamin that protects the heart by helping to reduce inflammation. Asparagus also provides huge amounts of vitamin K, along with large doses of vitamins A and C. The many different nutrients in asparagus have anti-aging functions, can protect against cancer, can prevent osteoporosis, reduce the risk of heart disease, and can help prevent birth defects.

Asparagus is a perennial garden plant in the Lily family (Liliaceae). While over 300 varieties of asparagus have been found, only 20 are edible. While the most common variety of asparagus is green in color, you can find two other edible varieties in stores. White asparagus (which has a more delicate flavor and tender texture) is grown underground to inhibit the development of chlorophyll content, thus creating its distinctive white coloring. It is usually found canned, although you may find it fresh in some select shops. The other edible variety of asparagus is purple, is much smaller than the green or white variety (usually just 2 to 3 inches tall) and features a fruitier flavor. This variety also provides health benefits from phytonutrients called anthocyanins that produce its purple color.

When at the store, you may notice that some asparagus spears are thin and some are thicker. The thick ones are best for roasting or steaming. I find steaming the best and also very quick. The thin spears are ideal for the grill or if you are planning to sautée. Before cooking or consumption, the woody end of the stem should be snapped off. Asparagus may be served warm or cold, with many different seasonings or in many different types of sauce. Look for asparagus recipes coming soon!


Peak season: March to June
Tip: Asparagus has a much higher respiration rate than most vegetables, which means that it should be consumed within 48 hours of purchase

Kitchen Starters

Many times, people ask me how to get started cooking.  They are generally moving into an apartment for the first time, or are just making the (very healthy) shift away from only eating frozen dinners.  I have decided to compile my own list of (non-perishable) ingredients that I always keep in stock around my kitchen, and that I think everyone else should keep in theirs.

General Items

Oils - extra virgin olive oil, vegetable oil
Condiments - soy sauce (low sodium), ketchup, mustard, balsamic vinegar


Herbs and Spices
Seasonings - Morton's table salt, black pepper
Herbs - oregano, basil, rosemary, parsley (all dried), bay leaves
Spices - garlic powder, ground cinnamon, mustard powder, smoked paprika


Baking and Dry Goods
Sugars - granulated sugar, brown sugar, (powdered sugar if you intend to bake a lot)
Other Sweets - honey, maple syrup, almonds or mixed nuts
Baking - whole wheat flour, baking powder, baking soda, vanilla extract, almond extract
Other - pasta, rice, stock cubes: vegetable, chicken, and beef


Freezer Items
Vegetables - broccoli, green beans, peas, sweet corn
Other - fruit (see previous post), shrimp

This list is just an outline of the kind of things you may want to stock up on when you start to cook more seriously.  Generally, buy what you can (not all at once), and discover what ingredients are used in the recipes you like best.  Most of these items will sit happily in your pantry or freezer for months, and having them nearby will help you get a bit more creative in the kitchen.


Let me know (comment below) if you think I missed something vital. =)

Ingredient Highlight: Spinach

Ah, the second ingredient highlight.  I hope you've enjoyed eating all those dishes that you made with apples in the past few days...but it's now time to go out and buy the next great ingredient, spinach.  Spinach is low in calories (it's actually a negative calorie food), yet extremely rich with vitamins, minerals, and other nutrients.  Notably, spinach is a good source of vitamin A, vitamin C, vitamin E, vitamin K, magnesium, manganese, folate, betaine, iron, vitamin B2, calcium, potassium, vitamin B6, folic acid, copper, protein, phosphorus, zinc, niacin, and selenium. Whew...no wonder spinach is called a superfood (and no wonder it was Popeye's food of choice).

Health Benefits: Spinach helps to combat or prevent

• Increased carbohydrate and fat metabolism
• May reduce hunger and food intake
• Acidosis
• Anemia
• Atherosclerosis
• Bleeding gums
• Breast, cervical, prostate, stomach, and skin cancers
• Migraines
• Colitis
• Poor digestion
• Stomach Ulcers
• Macular degeneration
• Night blindness
• Development of cataracts
• High blood pressure
• Osteoporosis

Peak Season: March to May


How to Pick: Go for bunches that are green and crisp with no spots or yellowing.  Thin stems are better as thicker stems are a sign of bitterness.  Make sure to clean spinach thoroughly before eating it, as spinach tends to collect sand, soil, and pesticides.

Cooked or Raw?
Spinach can be great on salads (as a main type of lettuce, or even part of a leafy green lettuce mix), or sautéed and put into many different dishes.  Personally, I like to add sauteed spinach to my pasta sauces to give them an extra health kick.  To me, spinach is one of the few foods that tastes great cooked or raw...but which is better for you?  In short, both, and here's why.

• Cooked - cooking releases beta-carotene and lutein, and it also neutralizes oxalic acid or oxalate, a compound that inhibits the absorption of both calcium and iron.  Therefore, don’t reuse the cooking water from spinach.  It’s recommended that you boil spinach quickly – just for a minute!
• Raw - vitamin C and folate are heat-sensitive, so have spinach on a salad to get the most of these nutrients

As per my earlier post, spinach does lose nutrients, even when refrigerated well.  Use spinach as soon as possible, because after eight days, most of the nutrients are gone.  And that's not eight days from when you bought it - it's eight days from when it was harvested.  Just remember to eat your vegetables...fast.

Recipe Two: Snazzy Chicken Salad

We have made this chicken salad every year for one of the big events (usually about 100 people attending) for one of my groups at school.  Even with an entire kitchen completely covered in a myriad of foods, this chicken salad is the first bowl to run dry.  Normally, I wouldn't think of chicken salad as a health food (mostly due to all the mayonnaise), but there are ways to spice it up and make it better for you and your gut.

Chicken Salad
Makes 6 servings

Ingredients:

• 3 cups pulled chicken
• 1 cup finely chopped celery
• 1/2 cup halved green grapes
• 1/2 cup halved red grapes
• 3/4 cup sliced almonds
• 1 cup mayonnaise (prefer light)

Instructions:

1. Combine all ingredients except the mayonnaise in a large mixing bowl.  Refrigerate until you are ready to serve.
2. Mix mayonnaise into the chicken salad, then eat up!

Nutrition Information:

• 238 calories
• 8g carbohydrates
• 2g dietary fiber
• 3g sugars
• 13g fat
• 25g protein

To lower the fat content of the chicken salad, try substituting Greek yogurt or whipped cream for a portion of the mayonnaise.  The celery, grapes, and almonds add vital vitamins to the chicken salad, including vitamin C, vitamin B6, potassium, vitamin E, and omega-3 fatty acids.  You can even play with the chicken to fruits and vegetables ratio to make this chicken salad even healthier, or just throw in some shredded carrots or alfalfa sprouts to enhance the nutritional benefits.  Try serving the chicken salad over a bed of spinach or leafy greens instead of on bread or a bagel.