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July 16, 2003 - Issue #002
TABLE OF CONTENTS
1) Safe & Healthy Barbecuing
2) Healthy Recipe of the Month
3) Your Healthy Eating Support Group Tip
4) Healthy Products You Need To Know About
Safe & Healthy Barbecuing
Carcinogens can form in the food you barbecue whether you use a
gas grill or a charcoal grill, but with gas grills it's easier to
control the temperature.
Here are some tips to minimize and
almost eliminate carcinogen formation so you can enjoy your backyard
barbecues and eat safe and healthy food:
1. Make sure your meat is completely thawed before putting it on the
grill. Cook your meat, fish and fowl (all protein foods) at
temperatures below 400 degrees F, preferably closer to 350 degrees F.
Choose lean cuts and don't eat the fat.
Heterocyclic amines (HCAs) form when cooking protein foods at high
HCAs are suspected to be carcinogens by the National Institute for
2. Use a citrus or olive oil based marinade. It reduces formation of
carcinogens by 92 to 99 percent.
3. Prevent flames from contacting the food on the grill.
Black smoke which results when dripping grease ignites flames contains
polycyclic aromatic hydrocarbons (PAHs) which contains carcinogens.
White smoke which results from grease vaporizing without causing
flames does not contain PAHs. Use foil or a pan to catch the drippings
to prevent the formation of the black smoke. Allow some ventilation so
some of the smoke can escape.
4. Lightly grill vegetables, but don't char or blacken them. HCAs
don't form when grilling vegetables, but PAHs can if they charred.
E-coli and salmonella contamination can cause serious illness and even
death. Make sure poultry is cooked to a temperature of at least
180 degrees F, and meat to at least 160 degreess F. Thoroughly wash
your hands after handling raw meat with warm soapy water.
Clean the grill after each use to prevent a build-up of carcinogens.
to send any comments or questions about this discussion.
I cannot answer each
question individually, but I will attempt to
address questions in the next newsletter.
Healthy Recipe of the Month
Basic marinade for tenderizing and seasoning beef, lamb, or chicken.
Sufficient for about 3 pounds meat:
1 cup olive oil
1/2 cup raw unfiltered apple cider vinegar or part lemon juice
2 to 4 cloves garlic, pressed
2 to 3 tablespoons fresh herbs, minced (such as parsley, tarragon,
chives, or rosemary, thyme and marjoram) - if using dry herbs, reduce
to 3 to 4 teaspoons
Fruity marinade for fish, chicken, tofu or tempeh:
1 1/2 cups unrefined fruit juice (unfiltered apple, pear or
1/3 cup soy sauce
2 to 3 tablespoons raw unfiltered apple cider vinegar (or 1 to 2 tablespoons lemon
2 to 3 inches grated gingerroot, squeezed (2 to 3 tablespoons juice)
2 to 3 cloves garlic, pressed
2 tablespoons untoasted sesame oil (or one tablespoon toasted oil)
Used with permission from PCC Natural Markets
Your Healthy Eating Support Group Tip
Give your family healthy frozen treats to cool off this summer.
Instead of popsicles or snow cones with harmful chemical coloring and
an excess amount of sugar, make your own.
Try 100 percent fruit juice
popsicles. You can make them in an ice cube tray or in paper cups.
You can get an inexpensive ice crusher to make your own snow cones
and top with 100 percent fruit juice.
Healthy Products You Need To Know About
FOOD ADDITIVES: A Shopper's Guide To What's Safe & What's Not
is one of the books I've written that will help you choose healthy foods and
keep harmful chemicals out of the food you feed your family. If the above link doesn't work,
copy http://www.bookmasters.com/marktplc/00084.htm into the address line on your browser.
Written by Christine H. Farlow, D.C.
Your Personal Online Healthy Eating Coach
(c) copyright 2003 HealthyEatingAdvisor.com