Dear outdoor enthusiasts. Now, when the weather is just perfect I really hope that you have managed to squeeze in several outdoor adventures, including camping.
This article will give you some simple tips on how to barbecue safely while out there in the mountains or on the beach. My hope is, that you will be more health conscious when you are preparing your meals next time, rather than unconsciously poisoning yourself. Your delicious food should fuel you, nourish you and recharge you. Because that is what you deserve!
Think Twice Before Eating that Burnt Burger!
A burnt burger can do more than turn your taste buds. It can produce cancer-causing chemicals. When meat is cooked at high temperatures, (be it chicken, fish, beef or any meat really), it forms heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs). According to the National Cancer Institute, HCAs and PCAs cause cancer in animals. Experts advise against eating cooked-crispy meats, since there’s a pretty good chance they can up your risk of prostate, pancreatic, and colorectal cancer. That doesn’t mean you need to give up grilling, however I advise you to protect your health and eliminate charring meat while grilling.
Direct exposure to high temps—especially those above 300 degrees—are a main contributor to HCA and PAH production in meat, according to the National Cancer Institute. So the next time you’re heating up your barbecue—or just the stove—follow these simple tips for cooking cancer-free meals.
1. Why Not To Use Newspaper to Start up your Fire
When starting up your fire, use collected kindling wood (if possible) or bring paper towels. You may now ask, why it is not okay to use newspaper. It’s interesting how things in life become generally accepted as being OK, but when they are looked at more deeply, there are often gremlins lurking.
Newspaper is made from paper which comes from wood. When the paper is created, chlorine is used to prepare the pulped wood so it can be made into paper and then bleach (made predominantly from chlorine) is used to dye the paper to a whiter level.
Newspaper ink was initially all based on petro-chemical substances and over the last 30 years, printers have moved towards more vegetable based inks, with soy being the most common ingredient. Soy based inks are predominantly derived from genetically modified soy crops.
Petro-chemical inks are highly toxic to the environment, whilst vegetable based inks are not so toxic and more biodegradable. Newspapers normally use a combination of petrochemical and vegetable inks. The newspaper inks have pigments in them to create the print colour. The most common pigments are based on petro-chemical substances. When released into the atmosphere, petro-chemicals can contaminate your lungs, your food, soil and even groundwater. Take care of your health and do not use newspaper!
2. Marinate your Meat
The American Cancer Society suggests choosing lean cuts of meat and trimming excess fat before placing your steaks or chops on the grill, because fat dripping onto hot coals causes smoke that may contain HCAs and PAHs. Less fat means less potentially carcinogenic smoke that may come back up onto your meat. Reduce the heat and turn the meat frequently to prevent it from becoming charred, although this one is tough to make a juicy steak, right?
3. Clean your Grill Before Use
Cleaning the grill before cooking will remove charred debris that may stick to your food.
4. Use Spices to Marinate your Meat
Cooking meats with garlic, rosemary, chilli powder or paprika may lower HCA production by as much as 70 percent! If you can, marinate your meat at home before you go camping. My favourite marinade is a mix of olive oil, garlic and lemon pepper. We also like to grill whole fish and simply put only herbs and fresh lemon slices inside the fish.
5. Be a Picky Eater
If your burgers or steaks char despite your grilling precautions, cut off the charred portions before eating because they are hot spots for carcinogenic chemicals. Avoid grilling any processed meats like sausages, (unless they are from a reputable butcher or provider like DCW, learn more about DCW Casing). They really are not good for you. If you do like to use condiments, limit yourself to organic mustard or ketchup or take a complete control of the ingredients by making your own marinades and sauces.
6. Use the Right Oil
Many common cooking oils simply can’t take the heat. The only exception is coconut oil. While coconut oil might taste great on your chicken kebabs, your beef steak might not be quite the same. I would still opt for a good quality olive oil, as long as you don’t burn your meat. Avoid any genetically modified oils like soy or canola (which is known for withholding high temperatures however canola is genetically modified crop and I suggest you avoid it completely!). Some experts recommend lining up your grill with foil and poke small holes in it. This allows the fat to drip off but keeps the smoke away from the meat. The question is, does this practice outweigh the negative side effects you could possibly get by ingesting aluminium from the foil? I will leave it up to you to decide.
7. Look for Meat Alternatives
Try grilling fruits, vegetables or cheese. None of these need long cooking at high temperature therefore you minimise the risk of contamination with cancer-causing chemicals. Halloumi or camembert are specially delicious!
Tips for easy-to-prepare camping meals
Chicken Skewers
Slice organic chicken breast into small pieces. Create skewers alternating chicken pieces with bell peppers, onions, garlic and halloumi cheese. Marinate in coconut oil with a pinch of salt and pepper. Grill for about 5-10 minutes making sure that cheese does not run out!
You can always make these skewers vegetarian, substituting meat with other kinds of preferred vegetables or even mushrooms. You can also drizzle some balsamic vinegar on your skewers, which will caramelise.
Beef Burgers
Mix organic ground beef with finely chopped fresh rosemary, some salt, pepper and minced garlic. Create balls, place a piece of camembert in the middle and gently press to create patties. Grill on medium temperature until juicy.
Fresh Salad
Impress everyone by bringing some fresh washed lettuce, kale, tomatoes, cucumbers, onion and avocado on your trip. It is fun to sit on your camping chair cutting the fresh veggies and surprise everyone with fresh salad, while boys are taking care of the barbecue!
You can also cook some millet or quinoa at home and make your salad more nutritious and protein packed. Sprinkle some nuts on the top for some extra minerals.
I suggest you prepare this simple dressing at home and only add it to your salad prior to serving:
Honey/Mustard Salad Dressing:
2 tbspn olive oil
2 tbspn apple cider vinegar
2 tbspn water
1 tspn mustard
1 tspn honey
1 clove minced garlic
Simply place all ingredients in a 250 ml glass jar, shake well and pack in the cool box along with your salad. It can also be used as a marinade for either meat or vegetables.
Other Useful Tips for Camping Meals
Homemade soup, which has been frozen serves as an ice block in your cool box during the day and can be easily heated in the evening for delicious dinner.
Be a Responsible Camper!
The last thing I would like to add is to encourage you to invest in a proper picnic basket or a camping set. Save our environment and stay away from disposable paper or plastic equipment. Washing up while camping is fun. Get your kids (or husband) involved, so everyone feels like they have contributed in some way.
Always leave the campsite in a same state you had found it, if not better. Collect all garbage, which can be a major threat to goats, camels donkeys and birds. I hope I have motivated you to become more health conscious on your outdoor adventures and until January, Happy Camping!
Words + Photos By: Ivana Chiles
