Decrease your cancer risk by using marinades when you barbecue!

Well-cooked meats prepared on outdoor grills may contain unwanted elements which increase risks for certain types of cancers. A new brochure from the American Institute for Cancer Research states that marinating foods is effective in reducing some of these elements by as much as 92-99 percent. About one-half cup marinade is needed for every pound of food. Total immersion is not necessary, but the food should be turned occasionally so that all surfaces will be in contact with the marinade. It is recommended to use a non-metal container or a sturdy plastic bag to hold the marinating foods.

 

Cooking time: N/A Ingredients: Yield: 1/2 cup marinade • 1/2 cup rice or white wine vinegar • 1 Tbsp canola oil • 1/4 cup finely chopped onion • 1 small bay leaf • 1/2 tsp dried rosemary, thyme or oregano (or 2 fresh sprigs) • 2 cloves garlic, finely minced • 1/2 tsp ground pepper

	In a bowl, combine marinade ingredients until well blended.
	Add food to be grilled and turn several times until all sides are coated.
	Cover and refrigerate at least 30 minutes, occasionally turning food so marinade is evenly distributed.
	Drain and discard marinade or if you wish to baste the food with the marinade, boil the marinade first to destroy possible bacteria.

Tips for Grilling:

• Trim the fat. Less fat dripping on the flames reduces the cancer risk. Remove the skin from poultry. Avoid high fat meats such as ribs or sausages.
• Pre-cook meats, fish or poultry in the oven or microwave and then briefly grill for flavor.
• Keep meat portions small so they need only spend a brief time on the grill. Skewered kebobs cook the fastest.
• Use tongs or a spatula to turn foods instead of piercing meat with a fork. Piecing lets juices drip into the flames or coals.
• Covering the grill with punctured aluminum foil and keeping a water spray bottle on hand to control flare-ups will reduce drips.
• Flip frequently. Cooking hamburger patties at a lower temperature and turning them often speeds up the cooking process, helps prevent the formation of cancer causing agents, and effectively kills bacteria.
• Remove all charred or burned portions of food before eating.