Over Memorial Day weekend, PJ and I did a ton of grilling. Our grill is only 1 year old this summer, so we are still trying to figure him out. Grilling is one of my favorite cooking methods and is a great method for cooking low-fat, flavorful foods. We have “tried” to grill everything from the non-traditional foods like figs and flatbreads to staples like hamburgers and chicken.

Unfortunately, the charred taste some of us love (or inadvertently create), might be putting us at risk. Recent attention has focused on the link between grilling and cancer, in particular, stomach, colorectal, lung, and breast cancer. The culprits are cancer causing agents called heterocyclic amines (HCA) and polycyclic aromatic hydrocarbons (PAH). These chemical substances are formed when fat is heated to high temperatures.

So now what? Cut back on grilling? Absolutely not. There are several tips you can follow to relieve your grilling woes, and it can all start with a tasty marinade. A recent study from Kansas State University marinated the same cut of meat in 3 different marinades. The various marinades reduced these “bad” chemicals anywhere from 57-88%. The largest reduction (88%) was seen in the “Caribbean Marinade” .

Here are some additional steps for a healthy grill out.

ð Avoid placing meats in contact with high flames or extreme heat through grilling, broiling, barbecuing, or frying.

ð Grill foods such as vegetables, veggie burgers, quesadillas, or even pizza. These foods contain little fat and can be a fun new way to introduce to the grill.

ð Choose lean and trimmed meats. They have less fat to drip into flames and cause flare-ups.

ð Briefly cook meats and poultry in the microwave before placing on the grill, this will remove some of the drippings that could cause flare-ups.

ð Place meat on aluminum foil instead of directly on the grill to avoid juices into the fire or flames touching the meat. Not only does this help prevent charring, but it also makes for easy clean-up.

ð Keep your grill clean.

ð Keep a spray bottle on hand to tame flames.

ð Remove charred portions of meat before eating.

Happy Grilling!