We know that charcoal grilling can produce carcinogenic smoke from the high temperature cooking of foods containing fat and protein. This can produce unhealthy chemical changes in the outer layers of flesh foods. To avoid these dangerous chemical formations we must avoid inhaling the smoke and avoid the black char on the outside of charcoal cooked food caused by high heat and/or overcooking. It is also advised that any lighter fluid or self-lighting packages be avoided as they can also add toxic chemicals directly into your food. Instead, use a starter chimney and newspaper to get your charcoal lit. While this method may initially take a few more minutes, in the long run it’s faster and healthier. The use of marinades can also help greatly lower caseinogens in food. By using a marinade your food will not only take on extra flavor but even a simple marinade consisting of olive oil and a citrus juice can reduce the harmful chemicals by as much as 99%. A marinade will also assist in tenderizing and enhancing your food’s natural flavors.

There has been a lot of talk about grilling and the risk of cancer. While the risk is real and this should be kept in mind, there are some simple things you can do to greatly reduce the risk of cancer caused by grilling. The harmful chemicals that can form are created by putting food, primarily meats, under intense heat and flame. These are cancer forming agents however by taking a few simple precautions you can greatly reduce and even eliminate the risks. Grilling isn’t the only cooking method that causes these agents so there is no reason to give up on your grill. If done right, grilling is one of the healthiest methods of cooking. To reduce the risks follow these basic tips: * Trim excess fats from all foods. The fats are the main contributors to harmful chemicals so avoid fatty foods as much as possible. * Using marinades based on olive oils and citrus juices with greatly help reduce the risks. * Maintain a clean grill. This will also help reduce harmful cancer forming chemicals. * Avoid letting your grill flare-up. Extreme heat and flame will also increase risk. * Do not overcook foods. If you do accidentally char your food simply scrape or cut that portion off.

The marinade recipe below is simple, versatile, and tasty and will significantly reduce harmful cancer forming agents. The marinade will work perfectly with poultry, pork, vegetables and seafood and should be combined with your food of choice at least 1 hour prior to grilling.

Simple Marinade C olive oil 1 tablespoon lemon juice 1 tablespoon honey 2 teaspoons Italian herb blend 1 teaspoon red pepper flakes 1 teaspoon garlic powder Salt and freshly ground pepper

Grilling can be a great way to prepare low-fat meals and only takes a little imagination to create healthy foods. Try starting with foods you already enjoy and find ways to make them healthier choices. Trimming fat, substituting skinless chicken, using healthy marinades are a few things you can do to start forming healthy habits.

Grilled Fennel Salad with Nicoise Olives

Ingredients: 2 orange peppers 3 fennel bulbs with tops 2 teaspoon white wine vinegar 1 tablespoon extra virgin olive oil 2 tablespoons extra virgin olive oil 18 small nicoise olives 2 sprigs of savory Salt and freshly ground pepper

Instructions: Roast the peppers using your gas grill flame or the method of your choice. Place them in a bowl and cover the bowl in plastic wrap. Remove the green fronds (top flowery pieces) and set aside for later. Slice the fennel lengthways into roughly five coarsely cut pieces. Place the fennel pieces flat in a dish and coast with 1 tablespoon olive oil. Season the fennel to taste with salt and freshly ground pepper. Remove the char from the peppers and dice the peppers into small-diced pieces.

Place your grill on medium heat and place the fennel slices and turn frequently for 7-10 minutes. Grill until the fennel is showing grill marks. Be sure to cook them until they are the desired texture but do not char too much. Transfer to side dish.

Combine the vinegar and remaining olive oil and pour evenly over fennel. Lightly combine the pepper mixture with the fennel while adding the olives. Tear the savory and fennel fronds and sprinkle over the fennel.

Grilled Fennel Salad is fantastic as a side or main course. As a side consider serving it with a simply grilled chicken or seafood. Just remember that what you put in your stomach or on your grill is your choice.

About the author:

Scott Schirkofsky is the chef and owner of At Home Gourmet. You can find more recipes, cooking tips along with food and beverage articles on his highly recommended website: http://www.athomegourmet.com. Scott is also the owner of http://www.americasfavoritefood.com, http://www.grilledtoperfection.com and http://www.thetravelassistant.com.

Written By: Scott Schirkofsky

From what I understand, cancer researchers have found that grilling red meat, poultry, and fish causes the formation of carcinogenic compounds called HCAs (heterocyclic amine). And, when fat from our grilling cuisine drips onto hot coals, another group of cancer-causing substances is formed. These are PAHs (polycyclic aromatic hydrocarbon) which are deposited onto the food through the smoke and flames.

The good news is, that researchers actually strongly disagree whether or not eating grilled foods actually pose a significant health risk. HCAs have been linked to increased risk of cancers of the breast, colon, stomach, and prostrate, however, most of the evidence is based only on animal studies not humans.

So what should we do when the experts dont agree? Maybe it makes the most sense to take some extra precautions when grilling rather than to give up one of the greatest gifts of summer. There are a few things we can do to minimize our exposure to carcinogens. The most effective way would be to marinate foods before grilling. Even brief marinating helps. In some studies, marinades have been found to reduce the amount of HCAs formed by as much as 92 to 99 percent. Marinades may act as a barrier keeping flames from directly touching the meat. The ingredients within the marinade may also offer protection. Lots of marinades contain vitamin C, vitamin E and naturally-occurring compounds in herbs and spices that have cancer-fighting properties.

Some other ways to limit the formation of carcinogens would be to try grilling foods that pose less risk. Try foods like vegetables, fruits, veggie burgers, tofu, quesadillas and even pizza. You could also precook meat, poultry, and fish in an oven or microwave and then grill just for flavor. Chopping foods up into small pieces or making kebabs speeds up the cooking process so that the food spends less time on the grill. Also cooking food at a lower temperature by raising the grill rack a few inches might be helpful. New research suggests that flipping foods once per minute speeds up the cooking process, keeps meat from burning, and still effectively kills bacteria. If you punch holes in foil to either wrap food or cover the grill food will drain but will inhibit contact with the flame. Be sure to trim fat, which can drip into flames and cause flare-ups. Before eating, remove all charred or burnt pieces.

So while the researchers are busy researching, lets enjoy our summer and grill using precautions. It just wouldnt be right to have to give up grilling. Here are some formulas to make a quick marinade adding flavors of your choice. Makes 4 servings.

1 tsp to 1 Tbsp oil
liquid, like vinegar or juice
1 tsp dried herbs or 1 Tbsp fresh chopped
1-2 cloves crushed garlic

Asian: Sesame oil, rice vinegar, ginger, garlic
Italian: olive oil, red wine vinegar, ginger, garlic
Southwest: oil, lime and orange juice, chile powder, garlic

Remember you want vitamin C, vitamin E and the naturally-occurring compounds in herbs and spices that have those cancer-fighting properties. Also keep in mind that enzymes are present naturally in raw foods that we eat. When we cook food we often destroy these enzymes. Enzymes break down food into basic components so that the body can absorb nutrients necessary for building cells, tissues, and organs. Thats why it is so important to provide the body with vital enzymes.

Happy Grilling!

About the Author

Sources: American Institute for Cancer Research, Cell Tech International

Melinda Kempenich is the mother of three children and the wife of a State Representative from the great State of North Dakota. Her summers are often filled with many outdoor activities and great grilling affairs. If you would like to receive free The Importance of Enzymes Booklet please check out her website: Health So Serene at http://www.healthsoserene.info to request a copy, or e-mail her at mybabies58623@yahoo.com, shed love to hear from you! You are also welcome to send your request to her at: Melinda Kempenich, 9005 151ST Ave SW, Bowman, ND 58623

Written By: Melinda Kempenich