Don’t grill until you read this: Safe and Healthy Summer Grilling

“Faith consists in believing when it is beyond the power of reason to believe.” – Voltaire

Do not grill for the Fourth without reading this first.


First, have a safe, happy Fourth of July.

Before you grill this Fourth of July, please read this important information – even if you are a vegetarian:

Since grilling any food can create unwanted chemical reactions, even those who eat only veggies will benefit from this health info.

It’s the high heat that creates cancer causing chemical changes, however, follow these easy and delicious suggestions and you can feel confident you will be okay.

What happens is that high temperatures convert proteins in your food that have been linked to a number of cancers, including breast, colon, stomach, and prostate.

Secondly, when you grill high protein foods like meat, poultry or fish, all that fat or juice from the meat drips down to the heat surface on a grill, smoke is produced. This smoke contains potential cancer causing chemicals called polycyclic aromatic hydrocarbons (PAHs). As smoke rises up past the food, carcinogens are deposited on the surface of the meat.

But don’t let this spoil your holiday barbecuing. Simply use the techniques below (which actually compliment and add to flavor) to reduce those barbecue carcinogens:

Use a marinade to reduce barbecue carcinogens:

Research published in the Journal of Food Science found that marinating food before grilling can reduce the HCAs by as much as 70%. Marinades with lots of spices (which contain antioxidants) are particularly good. Here is my younger sister’s own marinade which also happens to be my favorite!


Marinade recipe:

1. Crushed garlic (at least 1 Tbsp),

2. A pinch or two of dried onion, parsley, and rosemary, (or any favorite spices)

3. A generous pinch of sea salt and pepper to taste,

4. ¼ cup melted organic butter or avocado oil (better fats to cook with),

5. ¼ cup apple sider vinegar



Prepare this mixture early in the day and place the items you will be grilling in a shallow container and then pour the marinade over the food so it can absorb the spices.

(If you are grilling meat, poultry or fish), Choose lean meats so there is less fat to drip down on the fire. And some people recommend flipping the food often like every couple of minutes—not sure I can get my husband to do this, but it’s worth a try.


For further antioxidant protection:

On the side, have a nice big salad containing dark leafy greens like arugula, fresh parsley, fresh spinach and tomatoes and cucumbers for flavor and texture… Then use a

homemade healthy salad dressing

which will also provide a delicious solution to counteracting the chemical changes you get with grilling.

Oh, then you can have a healthy glass of iced green tea or even a little red wine which has been proven to provide antioxidant protection (in moderation of course).

As a dessert, use fresh organic berries in season like blue berries with a little

homemade whipped cream

Now you have a perfectly healthy Fourth of July meal that will not weigh you down and help you maintain your lean body.

So, there you go. Enjoy and let me know in the comments below some of your favorite grilling recipes, okay?


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