FitSugar

Healthy BBQ: Marinate Your Meat

FitSugar — Sun, 06 May 2007 03:00:00 PDT

I love to BBQ...in fact one of my goals this grilling season is to become a grill master. The roles at my house are pretty gender specific in this activity...I make the sides and my hubbie plays with the fire. I also make some great marinades and let me tell you marinating meat significantly reduces the amount of carcinogens found in grilled meats.

Two types of cancer causing agents are often present in grilled red meat, poultry and fish. One is caused by the smoke that billows up when fat drips from meat or fish onto a heat source. These are polycyclic aromatic hydrocarbons, or PAH for short. The second is heterocyclic amines, aka HCAs, which are a by-product of cooking at high heat. HCAs are formed when high cooking temperatures cause a chemical reaction between naturally occurring amino acids and sugars in the meat and creatine, which is found in muscle tissue. This is also a problem with broiled meat as well.

To greatly reduce the production of these carcinogens - marinate your meats before putting them on the barbie. Studies have shown that marinating can reduce the HCAs in some cases, as much as 92 to 99 percent.

So marinate before you grill and you'll be good to go. Plus marinated meat tastes better and doesn't seem to get as dried out.

Why You Should Marinate Your Meat

Leta Shy — Sat, 26 May 2012 19:29:02 PDT

Barbecue season is upon us, so let's celebrate by grilling, since it's an easy and low-fat way to cook. If you're grilling, protect your health by marinating your meat. Here's why marinating is good for your health and tips on how to keep it safe.

Marinating meat, fish, and poultry significantly decreases the amount of carcinogenic heterocyclic amines (HCAs) produced when the meat is cooked at high temperatures, like in grilling. Marinades can reduce HCAs by as much as 99 percent. Adding rosemary to the marinade may even up the anticancer potential of your marinade even more. While research is unclear why marinades protect meat so much, the belief is that they act as a barrier against the high heat, or may reduce chemical precursors of carcinogens from the meat.
The acid in marinades may slow the growth of harmful bacteria, like listeria.

Learn a few more tips about marinades after the break.

Meatless Monday: The Ultimate Vegetarian Chili

OnSugar Blog — Mon, 16 Apr 2012 12:15:36 PDT

You've heard how meatless Mondays are good for the planet. Now, look to Cooking in Pajamas for a fast and easy vegan chili recipe.

Meatless Monday is back baby! It never actually went anywhere, I just kept forgetting to blog about it. In my quest to get healthy and lose a few pounds before my 20th anniversary trip in April, I have been testing out a plant based diet. I keep going back and forth on whether I want to include fish in my diet. I am thinking of limiting it to once or twice a month. While I decide, I am loving some of the vegetarian dishes I have made. For lunch yesterday I made a polenta pizza. . .a grilled slice of polenta topped with a slice of heirloom tomato, shredded mozzarella, garlic and basil.

This chili will knock your socks off. Not only is it healthy, it is a flavorful and spicy bowl of vegetables, beans, chiles, spices and wine. You can easily serve this to the die-hard meat eaters in your house, and it will be gobbled up.

This chili is also vegan, which means it contains no dairy products. If you are not into the vegan thing, feel free to top your bowl of chili with sour cream and sharp cheddar. The chili is quite spicy. As you see it has a jalapeño AND a chipotle chili. If you would like a more mild version, use half of the jalapeño with the seeds removed. Try not to cut back on the chipotle because it adds a deep, smoky flavor.

For her unique technique - which involves marinating tofu for extra flavor! - keep reading.

13 Foods For Freaky Friday

YumSugar — Fri, 13 Apr 2012 10:33:45 PDT

In honor of Freaky Friday (today's Friday the 13th!), I thought I'd pull together a list of 13 freaky foods. Even if you don't have triskaidekaphobia (the fear of the number 13), you may be afraid of some of the things on this list. I know there are a bunch of other freaky things out there (how about almost anything Andrew Zimmern eats on his show?), so if you think something's missing, we want to hear it.

#13: Bubble Tea
I personally love this stuff; however, I've known quite a few folks who are freaked out by the tapioca inside of the tea. Come to think of it, I know a lot of people freaked out by tapioca in general . . .
#12: Squid ink pasta
I don't have a problem with this lovely pasta dyed with squid ink, but some find eating black pasta to be just a bit too freaky.
Keep reading to see more freaky foods perfect for Friday the 13th.

Food For the Seoul: A Korean Cuisine Primer

Sara Yoo — Fri, 16 Mar 2012 06:40:04 PDT

Source: Flickr User aemosion

The Korean Peninsula's position between China and Japan might lead you to believe that the cuisine is heavily influenced by both countries, but over the centuries, Korean food has developed into a genre quite distinct from its neighbors. Perhaps best known for smoky barbecue and spicy pickled cabbage kimchi, the cuisine actually is heavy on seafood and vegetables with plenty of nonspicy options. Of course, we'll never turn down piping hot charcoal barbecue or bubbling, peppery stews, but we're happy to sample any of the region's deliciously diverse dishes and soulful seasonings. For some popular dishes and ingredients keep reading

Get Smart About Soy

Health — Fri, 02 Mar 2012 04:48:14 PST

We are pumped to share one of our favorite stories from Health.com here on our site.

There are so many ways to get this good-for-you protein into your daily diet. Here's how to do it - and why you absolutely should.

By Sally Kuzemchak, RD

If you bypass tofu at salad bars, skip the meatless dishes at Chinese restaurants, and avoid edamame when you're out for sushi, well, it's time to give soy-based foods a second look. "Whole soy foods are a great substitute for meat," says Christine Gerbstadt, MD, a spokesperson for the Academy of Nutrition and Dietetics.

Their healthy protein content makes them a good option even if you're not one of the growing number of people going "flexitarian" or opting to eat less meat.

Here's your guide to making this legume a regular and great-tasting part of your diet.

Soy 101
All soy products are made from soybeans, mostly grown here in the United States. You can buy whole soybeans dried or canned, or in the produce section or freezer aisle as edamame, the common name for soybeans picked before they're fully mature. (Edamame can be purchased either in pods or shelled.)

Health.com: The 10 best foods for your heart

Beyond whole beans, soy takes on a number of different guises. Roasted soybeans are sold as soy nuts or ground into soy nut butter. Soybeans can be soaked in water, cooked, and filtered to make soy milk and soy yogurt. Adding a coagulant to soy milk curdles it, producing tofu, which ranges in texture from "silken" (very soft) to "extra firm," depending on how much liquid is removed.

Soybeans can also be fermented into a paste called miso (the base for miso soup) or a cake or patty called tempeh, which is often used in place of meat in sandwiches or grilled and eaten on its own. Finally, soy can be found in many packaged foods - such as frozen meatless burgers, cereals, and energy bars - often in the form of "soy protein isolate," meaning it's mostly the protein from soybeans you're getting.

Keep reading for more on soy.

3 Things I Wish I Knew Before Cooking Tofu

Jenny Sugar — Mon, 20 Feb 2012 11:49:06 PST

If you haven't had properly cooked tofu, I can understand why you wouldn't be a fan of the sometimes squishy, flavorless, white chunks. Even if you're not a vegetarian, it's time for you to fall in love with this meat alternative, since it's an inexpensive, low-fat, and low-calorie way to get protein into your diet without adding cholesterol.

1. Tofu Doesn't Have to Be Soft, Squishy, and Flavorless
Tofu comes in many varieties: silken, soft, firm, extra firm, and super extra firm. If you're turned off by the gelatinous texture, choose super firm or super extra firm. Another plus to buying a denser consistency is that it's higher in protein per serving (10 grams compared to six grams for soft tofu). Make sure to press out the excess water in tofu before using it to reduce the mushy texture. Pressing out excess water also makes it easier for tofu to absorb sauces or marinades, making for a tastier dish.

2. Tofu Isn't Like Other Meat Alternatives
If you've tried tempeh or seitan before and were not a fan of the grainy, chewy texture and the slightly earthy flavor, know that tofu is completely different. Made from soy milk, tofu has a smooth, spongy texture, and virtually no taste whatsoever. What you might like better about tofu is that it'll take on the flavor of whatever you add to it.

3. Tofu Doesn't Have to Be Cooked
What makes tofu such an easy source of protein is the fact that it can be eaten raw. Keep marinated tofu stored in the fridge to add to fresh salads or sandwiches, or add diced tofu to soups, quiches, tomato sauce, or pasta. Use a salad dressing as an easy marinade, or soak in soy sauce, ginger, and cumin. If you want a drier, chewier consistency, bake or panfry the marinated tofu (here's one of my favorite tofu recipes: cucumber tofu rolls).

5 Surprising Ways to Eat Nut Butter

FitSugar — Mon, 06 Feb 2012 13:49:49 PST

Nut butters are good for more than just sandwiches. As a source of healthy fats and plant-based protein, nut butters can be a nutritional powerhouse. Whether you prefer classic peanut butter or one of the healthy peanut butter alternatives, here are five unexpected ways to incorporate nut butter into your diet:

Blend it into your smoothie: Make your breakfast sip a bit creamier - and more satisfying - by adding some nut butter to the mix. For a bit of indulgence, try a chocolate strawberry banana smoothie. The healthy fats and dose of protein will help you to stay full and get your day off to an energized start.
Add it to your soups: Boost pureed soups with a spoonful of nut butter. Not only will it create a thicker texture, but it will also add rich, unexpected flavor to standard recipes. Surprise your taste buds by adding almond butter to butternut squash and or blending walnut butter into a beet soup.
Turn it into a dipping sauce: Marinate meats in your favorite nut butter before grilling, or use it as a dipping sauce for fruits and vegetables. Get creative with your combinations: try jicama dipped in cashew butter for a fresh twist on peanut butter apples.
Toss it into Greek yogurt. Get double the protein punch by mixing nut butter into your serving of Greek yogurt. For extra energy and nutrients, add fresh berries and rolled oats to the bowl.
Use it in your salad dressing. Blend nut butter with other oils and spices to create a smooth, rich salad dressing. Not sure where to start? Try a Thai dish, like this kale slaw with peanut dressing recipe.

Source: Flickr User Rusvaplauke

A Tempeh Take on Banh Mi

OnSugar Blog — Tue, 10 Jan 2012 10:15:05 PST

What's your take on tempeh? Between the Bread tries the vegan product in a bánh mì and is surprised by the results.

The first time I encountered tempeh, I was a high-schooler venturing trepidatiously into a vegetarian restaurant in Atlanta, and the soy patty sandwich blew me away.

Since then, I have never had tempeh that impressed me much, until this tempeh banh mi at Urban Picnic. The protein is savory, spiced, and layered with flavor, like a good marinated meat.

More details and photos after the jump.

Celebrate National Pizza Month: Healthy Alternatives Under 300 Calories

Jenny Sugar — Fri, 28 Oct 2011 11:16:47 PDT

I know it's late in the game, but October is National Pizza Month. Before celebrating at your local pizzeria with a slice containing who knows how many calories, here are ways to enjoy pizza at home keeping the calorie count below 300.

Kashi Pesto Pizza: Kashi's signature seven whole grain and sesame wood-fired thin crust is topped with basil pesto sauce, diced tomatoes, caramelized onions, mozzarella, and rBGH-free feta.

240 calories per serving, about 1/3 of the pizza
9 grams of fat
590 mg of sodium
4 grams of fiber
14 grams of protein

Amy's Roasted Vegetable Pizza: Topped with marinated organic shiitake mushrooms, roasted red peppers, sweet onions, and marinated artichoke hearts, this pizza has no cheese, making it deliciously vegan.

280 calories per serving, about 1/3 of the pizza
9 grams of fat
540 mg of sodium
3 grams of fiber
7 grams of protein

Keep reading to find out what other healthy frozen pizzas are under 300 calories.