As I struggle for a catchy title for this nutrition article (as you can see, I didn’t really find one!), I realize I am also plagued with some inexperience on this topic: summer barbecuing.
I mean, I’ve just recently learned how to turn on the propane tank!
This job is usually left to my meat-eating husband. Yes, I am admitting I’m a vegetarian, so at least I can say I’m a veggie expert. Learning about health and nutrition from being vegetarian for over 20 years has inspired me to become a dietician and promote healthy eating to others. But then again, I haven’t yet converted too many people into the world of making or trying veggie burgers and tofu. Before I convince you of that, let’s review some of the concerns with traditional barbecuing.
Grilling has always been thought of as a healthy option for preparing meats, chicken and fish, but in recent years, research studies have demonstrated concern about its increased risk of cancer and inflammation. This can be from the consumption of red meats, nitrates and Advanced Glycation End-Products (AGEs). AGEs are produced in our bodies and also absorbed from cooked foods (grilled and charred meats being a big source in our diets). They are not cleared from the body and lead to inflammation that can increase the risk of insulin resistance and Type 2 Diabetes, among other concerns.
Consuming a diet high in red and processed meats may also increase the risk cancer. And what’s more common on the barbecue than red meat?
Do you suspect I’m going to start pushing the veggie burgers and tofu now?
To reduce your health risks, consider reducing the amount of red meat you eat by choosing chicken, fish and (yup, here it is) plant proteins more often. Try to consume less processed meats, which include cured and smoked meats such as sausages and hot dogs. Use low temperature cooking methods such as steaming, stewing and baking. When using the barbecue, consider pre-cooking meats (boiling, baking or microwaving) to reduce cooking time on the grill. Remove charred or burned portions of meat before eating.
Marinating meats significantly reduces the amount of cancer-causing substances produced by barbecuing. An easy chicken marinade is to mix equal parts (about ¼ cup each) cider vinegar, Dijon mustard, brown sugar and olive oil, add chopped garlic, a bit of lemon and lime juice and pepper to taste. Or simply mix olive oil with lemon juice.
Adding fruits and veggies to your meat meals (in my house known as “meat treats”) reduces your health risk as they contain antioxidants, which counteract the formation of AGEs. Add a side of grilled veggies, a salad, coleslaw or even just a plate of raw veggies and dip to your meal. I enjoy making veggie skewers with colorful bell peppers, onions, mushrooms and zucchini (usually marinated with a vinaigrette dressing) or wrap them in foil, forming a pouch, to cook on the grill. Another favorite is grilled portabella mushrooms topped with goat’s cheese. Asparagus, tomatoes and corn work well too. For desserts, try grilling fruits like pineapple, nectarines, peaches or plums.
And finally to the plant proteins. A vegetarian can’t survive on vegetables alone. Meat proteins need to be substituted with soy protein, nuts/seeds, and legumes. Everyone can benefit from a meatless meal once in a while (have you heard of “meatless Mondays?”).
Veggie burgers have come a long way in flavor in recent years (no, they don’t taste like meat but they can be tasty). I recommend soy-based veggie burgers (as opposed to grain or vegetable burgers) as they are the highest in protein and stay together more easily for barbecuing. Homemade veggie burgers are surprisingly easy and cheap (who isn’t talking about the high prices of beef these days?). One of my favorites is to mash a can of rinsed black beans, add bread crumbs (1/2 cup) or cornmeal, salsa (1/2 cup), herbs like fresh cilantro or parsley and spices (cumin, chili flakes, garlic powder) to taste. Extra firm tofu grills up well (and I’ll admit, it does need some sauce or marinade for flavor) and can even be purchased pre-marinated.
Ultimately, meal makeovers require inspiration! Get motivated by searching for recipes online, reviewing cookbooks or magazines, and watching cooking videos online. Don’t be afraid to try new things
For more information about any of the free services offered by the Minto-Mapleton Family Health Team, visit www.mmfht.ca or call the Drayton office at 519-638-2110 or Clifford office at 519-327-4777. Like us on Facebook (Minto-Mapleton Family Health Team) and follow us on Twitter (@MintoMapleton) for healthy living tips and information on upcoming programs and events in the area.
Cara Croll is a registered dietitian and diabetes educator with the Mount Forest Family Health Team.
