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

FitSugar — Fri, 27 May 2011 11:13:40 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 are seven things explaining why marinating is good for your health and how to do it.

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.
Marinades may slow the growth of harmful bacteria, like listeria.

Learn a few more tips about marinades when you

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

13 Foods For Freaky Friday

YumSugar — Fri, 13 Jan 2012 14:55:19 PST

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.

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.

5 Questions Vegetarians Should Ask Themselves

Jenny Sugar — Thu, 13 Oct 2011 02:32:24 PDT

I've never met a vegetarian (myself included) who hasn't been asked a hundred times, "Are you getting enough protein?" But this isn't the only thing vegetarians need to watch out for. Avoiding meat means you need to pay special attention to your diet to make sure you're getting other essential nutrients as well. You also need to be careful about overdoing it with meat alternatives and dairy products, since this may prompt other health issues. If you don't eat beef, poultry, or fish, ask yourself these five questions.

Am I getting enough protein? There's no black and white number that's right for everyone since your protein intake depends on body weight and activity level; the number ranges between 40 and 90 grams. Check out this handy chart showing how much protein you need each day. Good sources of vegetarian protein include beans, soy products like tofu and soy milk, nuts, and whole grains.
Does my diet offer enough vitamin B12? Women need 2.4 micrograms of vitamin B12 each day, and since it's found in animal products, be sure you eat enough milk, cheese, yogurt, and eggs if you're a lacto-ovo-vegetarian. Vitamin B12 is also found in nutritional yeast, so sprinkle some on your popcorn or make this Vegan Mac and Cheese.

Continue reading for three more questions vegetarians should ask themselves.

Get Him to the Greek: A Food Guide

Lizzie Fuhr — Wed, 05 Oct 2011 08:30:13 PDT

Ancient Greek culture is the cornerstone of Western civilization. Not only is it home to some of mankind's most influential philosophers and artists, but it's also given birth to some of the most delicious food on the planet. Making use of fresh ingredients, age-old tradition, and fragrant spices, Greek flavors pack a powerful punch of Mediterranean flair to restaurants all over the world. Continue reading to get to know a few staples of Greek cuisine.

Bollywood Basics: An Indian Food Primer

Lizzie Fuhr — Wed, 28 Sep 2011 12:55:03 PDT

So many people in my life are terrified when I bring up the idea of going out to my favorite Indian spot in the city. Indian flavors are not for the faint of heart, but most people think that Indian food is just about a super-spicy curry; that couldn't be further from the truth. Indian food is bold, flavorful, and indicative of the country's rich and vibrant history.

The regional flavors are as valiant and varied as the different, beautiful layers of culture coexisting in the Indian subcontinent. If you're a little nervous about what to order, or you've never considered enjoying some Indian cuisine, here's a quick primer on some flavors you can probably find at your neighborhood haunt. Continue reading to get to know a few staples of Indian cuisine.

Carnitas, Al Pastor, Barbacoa: Here's the 411 on Mexican Meats

Susannah Chen — Sun, 18 Sep 2011 03:21:09 PDT

The beer-drinking backdrop of an Indian Summer weekend would pair perfectly with a festive Mexican feast of tacos and grilled meats. But with a menagerie of Spanish monikers from carnitas to carne asada, taco meat terminology can get a bit confusing. For the breakdown of Mexican meats, keep reading.