Don't invite cancer to your barbeque
Some research suggests that cooking meats at very high temperatures - as grills often do - creates chemicals that may potentially increase cancer risk. Be sure to review these grilling guidelines offered by the American Cancer Society in order to reduce your cancer risk:
•Choose lean cuts of meat and trim any excess fat. Fat dripping onto hot coals causes smoke that contains particles that can potentially raise your cancer risk. Less fat means less smoke.
•Tightly seal food inside a foil packet before cooking it on the grill. The food steams in its own juices so there's no need for heavy sauces, and the foil limits the food's exposure to grill smoke.
•Avoid charring meat or eating parts that are especially burned and black - they have the highest concentrations of potentially harmful particles.
•Add colorful vegetables and fruit to the grill. Many of the chemicals created when meat is grilled are not formed when grilling vegetables or fruits, so you can enjoy grilled flavor worry-free. They're also naturally low in fat and usually need only a short time over heat to gain terrific smoky flavor. Red, yellow, and green peppers; yellow squash; mushrooms; red onions; and pineapple - all of these fruits and veggies grill well and make healthy additions to your plate.
With these tips you can savor your summer gatherings and make healthy choices at the same time. For more ways to stay well this summer, contact your American Cancer Society anytime, day or night, at 1-800-227-2345 or www.cancer.org
Texas Dry Rub
This Texas-style rub is great for spicing up any barbecue.
2 tsp chili powder
2 Tbsp dried onion
2 Tbsp clinatro
1/2 tsp dry mustard
1 tsp cayenne pepper (optional)
2 Tbsp oregano
1/2 tsp cinnamon
2 tsp cumin
1/2 tsp garlic salt
2 Tbsp brown sugar
2 tsp canola oil
From The Great American Eat-Right Cookbook , © 2007 by American Cancer Society. Reprinted by permission.
Black Bean and Corn Salad
This salad is a great side dish for Mexican entrees, can be used as a dip for tortilla chips to start the meal, or as a refreshing salad for an afternoon of barbequing. Use the measurements as a guide, but feel free to tinker. Remember this salad when you have leftover corn on the cob.
Prep Time: 15 minutes or less
Total Time: 15 minutes or less
2 (15-ounce) cans black beans, rinsed and drained
1 cup fresh, frozen, or canned no-salt-added corn, drained
1 tomato, chopped
1 red, yellow, or green bell pepper, seeded and chopped
½ small red onion, chopped
1 jalapeno, seeded and finely chopped
2 tablespoons fresh lime juice
1 tablespoon olive oil
1 teaspoon ground cumin
Salt and freshly ground black pepper
¼ cup chopped fresh cilantro
In a bowl, combine black beans, corn, tomato, bell pepper, onion, and jalapeno. In a bowl, combine lime juice, oil, and cumin and drizzle over bean mixture. Season with salt and pepper and sprinkle with cilantro.
Per Serving (for 8 servings)
Calories from Fat 20
Total Fat 2.5 g
Saturated Fat 0.4 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 1.4 g
Cholesterol 0 mg
Sodium 80 mg
Total Carbohydrate 20 g
Dietary Fiber 7 g
Sugars 5 g
Protein 6 g
Courtesy: American Cancer Society