- Choose lean meat and remove visible fat. Use marinades containing little or no fat to limit the formation of benzopyrene, a potentially carcinogenic substance in the smoke when burning fat.
- To reduce the creation of flames and smoke, cook food using indirect heat, reduce BBQ heat or just cover the grill with foil.
- Regardless of the cooking method, blackened food portions contain carcinogens, so avoid eating those parts. Sweet sauces such as barbecue sauces burn easily. Brush your food with these sauces at the end of cooking or if you use them as a marinade, remove it before putting the meat on the grill.
- Serve your grilled meat with vegetables. They contain vitamins and antioxidants.
- It is recommended that you do not consume more than 3 servings per week of red meat (including veal, beef, pork and lamb). Cook more chicken, fish and tofu!
- Cooking foods en papillote.
- Avoid cross-contamination by washing the dishes that contained raw meat before putting the cooked meat.
Yogurt and fruit... for tender meats:
To avoid unnecessarily add fat to your grill, you can use kiwi, fresh pineapple or papaya. These fruits contain enzymes that can soften the proteins. They also give a nice tropical flavor to your marinades.
To avoid unnecessarily add fat to your grill, you can use kiwi, fresh pineapple or papaya. These fruits contain enzymes that can soften the proteins. They also give a nice tropical flavor to your marinades.
Linda Montpetit, Metro nutritionist
