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.)
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
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.
