Lightly grill, roast or bake meat without using extra oil or using healthy oils. There is enough oil in most meat to keep it moist during cooking without adding much extra. Eat meat as rare as possible to minimise destroying the nutrients with heat.
We have to take care with bbqing meat. Meat that is barbequed contains carcinogens from the heat and smoke.
Barbequed or fried meat contains harmful chemicals like:
- Polycyclic aromatic hydrocarbons (PAHs) come from the smoke, and can be removed by scraping off the burnt sections.
- Heterocyclic amines (HCAs) are produced by a chemical reaction in the meat from the heat, and cannot be removed.
Marinating the meat first seems to reduce levels of these chemicals.
The way to safely barbecue then is:
- choose good quality meat (sausages from an organic butcher only)
- marinade steaks, chops etc for 2 hours in an organic home-made sauce before cooking
Choose from a wide variety of good quality meat including organic chicken, red meat and fish. Source free-range organic chicken. Battery chickens, while cheap, have a very unhealthy, stressful life and less Omega-3. Avoid processed meats like ham and salami which contain preservatives and other chemicals.