Snyder has become a grilling expert. Her specialty? The association between charred meat and the risk of cancer.
"It doesn't matter whether it is chicken, fish, or pork. Those foods, when you apply that high heat, get that reaction and can actually cause damage to our DNA," she said.
Lowering the heat can help reduce the formation of those damaging compounds.
"No more blackened catfish - try not to have those really blackened pieces," said Synder.
Shortening grilling time can also help avoid the char.
Snyder has strategies to get the meat off the grill as soon as possible, such as using a thermometer, microwaving before grilling, and picking leaner, thinner cuts of meat.
"Definitely thinner cuts of meats will reduce cooking time - and that's one of the best messages."
One tasty tip to try is marinating whenever possible with a vinegar, citrus or other thin liquid. The coating helps protect the meat.
The barbecue bottom line - says Snyder, "You don't have to give up the grill."
Snyder recommends adding fruits and vegetables to your grilling menu. They aren't affected by high-heat cooking and contain antioxidants which may help fight disease. She says kabobs are a good choice.
The worst offenders on the grill? processed meats like hotdogs and bratwurst.
Additional information and recipes:
More tips: Line your grill with foil poked with holes to allow the fat to drip down. That, and avoiding smoke flare-ups, which also contain cancer-causing substances that coat the meat, will lessen your exposure.
Science: Grilling at high temperatures causes meat to form compounds called heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), both of which are known carcinogens. Baking and stewing are not a problem. Studies show that HCAs begin to form when these foods are cooked at temperatures above 352°F. after about 4 minutes. PAHs are created when fat drips onto hot coals or stones, which are deposited back onto food by
the smoke and flare-ups that blacken meat. Studies have also proven that we ingest these harmful substances because they show up in human blood samples.
Recipes:
Marinade Ingredients:
Equal parts of your favorite vinegar (balsamic, red wine or white wine vinegar)
Extra Virgin olive oil
1-2 tsp grainy mustard.
Preparation: Whisk with extra virgin olive oil and add 1-2 tsp of grainy mustard. Or, use equal parts of your favorite vinegar (for example, balsamic, red wine or white wine vinegar), your favorite citrus juice + zest (for example, lime or lemon) - whisk with extra virgin olive oil and add your favorite fresh herbs (for example, rosemary, dill, or cilantro). Or try adding in minced fresh garlic or onion for some zing. Suggested Marinade time: Fish - 1 hr Poultry- 4-6 hrs Beef, lamb, pork - 6-8 hrs or overnight.
Grilled Peach Salad with Goat Cheese and Toasted Almonds - Denise Snyder, MS, RD, CSO, LDN, Nutrition Researcher Duke University School of Nursing
Ingredients: 1/4 cup balsamic vinegar
2 tablespoons honey
3 peaches, peeled, pitted and each cut into 6 wedges
Cooking spray
1 tablespoon extra virgin olive oil
1/8 teaspoon freshly ground black pepper
Dash of kosher salt
1/3 cup sliced almonds
10 cup spring mix (about 10 ounces)
2 tablespoons crumbled goat cheese
1 1/2 tsp fresh mint finely chopped
Preparation: Preheat oven to 350 degrees. Spread almonds in a single layer in a shallow pan. Bake at 350 degrees for 7 minutes or until lightly browned, stirring occasionally. Cool completely, and set aside. Bring vinegar to a boil in a small saucepan over medium-high heat. Reduce heat, and simmer until balsamic vinegar is reduced to 2 tablespoons (about 2 minutes). Remove from heat; stir in honey. Cool to room temperature. Coat grill rack with cooking spray. Prepare grill to high heat - move rack to highest setting. Place peach wedges on grill rack; grill 30 seconds on each side or until grill marks appear but peaches are still firm. Remove from grill; set aside. Combine oil, pepper, and kosher salt in a large bowl, stirring with a whisk. Add spring mix, tossing gently to coat. Arrange spring mixture on a platter. Top with peach wedges. Drizzle with balsamic syrup; sprinkle with cheese and mint to taste.
For 6 servings: (serving size: about 1 1/3 cups spring mix , 3 peach wedges, 1 1/2 teaspoons balsamic syrup, 1 teaspoon cheese, 2 1/2 tsp almonds, and 1/4 tsp mint)
