Meat Marinade

Grilling season is here. There's something special and delicious about gathering around the grill with friends and family. Marinating meat before grilling is a great way to add flavor and tenderness, but it also has a surprising health benefit: it can reduce the formation of carcinogens. When meat is cooked at high temperatures, it can create heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), which are known to increase the risk of certain cancers.

Fortunately, when you marinate meat it can help reduce the formation of these carcinogens. The acid in the marinade, such as vinegar or lemon juice, helps to break down the proteins and fats in the meat, making it less likely to form HCAs and PAHs when cooked. Plus, using herbs and spices in your marinade adds antioxidants and polyphenols which can help neutralize free radicals and reduce oxidative stress.

When you marinate meat before grilling, you not only add flavor and tenderness to the meat, you also reduce your exposure to the potential for forming carcinogenic compounds and enjoy a healthier grilled meal.

Other ways to reduce the carcinogenic impact of grilling are:

• Trim off as much fat as possible to reduce the amount of PAHs
• If marinating in the refrigerator bring the meat to room temperature before grilling
• Cook at a lower temperature - low and slow is the key here
• Cook with gas instead of charcoal, pellets, or wood

Here's one of my favorite marinade recipes:

Mira's Meat Marinade

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Ingredients

  

• 1/3 C. olive oil
• 1/3 C. ketchup
• 1/4 C. rice wine vinegar
• 2 cloves garlic minced
• 2 T. coconut aminos
• 1 large sprig rosemary

Instructions

 

• Poke meat with a fork before soaking in marinade
• Let marinate at least 6 hours before serving (in the fridge), turning as often as you remember (I have left this as long as 24 hours and it is absolutely delicious)
• Pull the meat out of the fridge about 30 minutes before you start the grill

  Enjoy!

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