Expert offers safer grilling tips and recipes - KCBD NewsChannel 11 Lubbock


Expert offers safer grilling tips and recipes

By Cassie Hataway | email

LUBBOCK, TX (KCBD) - While there is no proof that eating food off the grill is linked to cancer, now, just in time for those holiday barbeques, another study raises some concern. 

"Those foods, when you apply that high heat, you get that reaction, and that can actually cause damage to our DNA...Definitely thinner cuts of meats will reduce cooking time  and that's one of the best messages," said Duke University Nutrition Researcher Denis Snyder. 

Snyder said there is more you can do to cut the risk:  use the microwave to cook it a little before it goes on the grill, lower the heat, flip the pieces every minute, take it off before it's charred or blackened, and use a meat thermometer so you can get the food off the grill quickly when it's done.  He also advised that you marinade whenever possible because that coating helps protect the meat and line your grill with foil poked with holes to allow the fat to drip down and helps to avoid flare-ups, which also contain cancer-causing substances that can coat the meat. 

Mr. Snyder shared some recipes for marinades and other tasty ideas. 


-Equal parts of your favorite vinegar (balsamic, red wine or white wine vinegar)

-Extra Virgin olive oil

-1 or 2 tsp grainy mustard

Whisk ingredients.


-Equal parts of vinegar (for example, balsamic, red wine or white wine vinegar)

-Citrus juice and zest (for example, lime, or lemon)

-Extra virgin olive oil

-Fresh herbs (for example, rosemary, dill, or cilantro)

-Minced fresh garlic or onion (Optional)

Whisk ingredients.

Suggested Marinade Time

Fish - 1 hr

Poultry- 4-6 hrs

Beef, lamb, pork - 6-8 hrs or overnight 

Grilled Peach Salad with Goat Cheese and Toasted Almonds

-1/4 cup balsamic vinegar

-2 tablespoons honey

-3 peaches, peeled, pitted and cut into 6 wedges

-Cooking spray

-1 tablespoon extra virgin olive oil

-1/8 teaspoon freshly ground black pepper

-Dash of kosher salt

-1/3 cup sliced almonds

-10 cups spring mix (about 10 ounces)

-2 tablespoons crumbled goat cheese

-1 1/2 tsp fresh mint, finely chopped 


1. Preheat oven to 350 degrees.  Spread almonds in a single layer in a shallow pan.  Bake at 350 degrees for 7 minutes or until lightly browned, stirring occasionally.  Cool completely, and set aside.

2. Bring vinegar to a boil in a small saucepan over medium-high heat.  Reduce heat, and simmer until balsamic vinegar is reduced to 2 tablespoons (about 2 minutes).  Remove from heat; stir in honey.  Cool to room temperature.

3. Coat grill rack with cooking spray.  Prepare grill to high heat - move rack to highest setting. 

4. Place peach wedges on grill rack; grill 30 seconds on each side or until grill marks appear but peaches are still firm.  Remove from grill and set aside.

5. Combine oil, pepper, and kosher salt in a large bowl, stirring with a whisk.  Add spring mix, tossing gently to coat.  Arrange spring mixture on a platter.  Top with peach wedges.  Drizzle with balsamic syrup; sprinkle with cheese and mint to taste.

Makes 6 servings (serving size: about 1 1/3 cups spring mix , 3 peach wedges, 1 1/2 teaspoons balsamic syrup, 1 teaspoon cheese, 2 1/2 tsp almonds, and 1/4 tsp mint)

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