Summer Grilling Secrets: What Your BBQ Might Be Doing to Your Body

Every Memorial Day, millions of Americans fire up the grill as they will all summer long without giving a second thought to what may actually be forming on their food. The smoky flavor. The char marks. The blackened edges you know you love.

But what if those crispy grill marks came with a hidden cost?

What most people don’t realize is that traditional high-heat grilling can create compounds known as AGEs (Advanced Glycation End Products) and HCAs (heterocyclic amines)—substances linked in research to accelerated aging, inflammation, oxidative stress, and even cancer risk. In other words, the very foods many people think of as “healthy protein” can quietly become far more inflammatory depending on how they’re prepared.

The good news? You don’t have to give up your Memorial Day or another other summer cookout to protect your health. In fact, a few simple “biohacks” in the kitchen can dramatically reduce these harmful compounds while making your food even more flavorful. And after decades of studying nutrition and detoxification, I’ve found that some of the healthiest grilling strategies are also the most delicious.

MARINATE, MARTINATE, MARINATE!

One of the smartest things you can do before this grilling season is oh so simple. And it’s not just something that makes your food taste spectacular, it can actually improve your health. What’s not to like?

Research shows that marinades can dramatically reduce the formation of AGEs and other harmful compounds created during high-heat cooking. Ingredients like lemon juice, vinegar, olive oil, garlic, rosemary, and herbs help protect foods from the damaging effects of dry, intense heat.

The darker and more charred the meat becomes, the greater the formation of inflammatory compounds. That’s why I encourage modifying your favorite recipes to include antioxidant-rich marinades and higher-moisture cooking techniques whenever possible. It’s one of the easiest “biohacks” for making summer grilling healthier — and more flavorful.

With all that said, let’s dive into some healthy, Radical Longevity-approved recipes — including a few favorites from my former chef extraordinaire, Teresa Coady Otter Pfaff.

TERESA’S LONGEVITY MARINADE

This is the quintessential marinade for infusing antioxidant-rich health benefits and flavor into your main dishes. Makes 2/3 cup (enough for 1 pound of meat, poultry, fish, or veggies)

INGREDIENTS

1/2 cup bone broth

1/4 cup apple cider vinegar

1 teaspoon ground cumin

1 teaspoon dry mustard powder

1 teaspoon ground turmeric

1 teaspoon ground ginger

1 tablespoon chopped garlic

6 fresh rosemary sprigs, or 1 tablespoon dried leaves

1 teaspoon sea salt

DIRECTIONS

Mix the ingredients; pour into a resealable plastic bag or glass dish with a lid. Add meat, fish, or vegetables and let the marinade sit in the refrigerator, turning occasionally. Be sure to discard marinade after marinated animal protein is removed for cooking.

Marinating times for beef, poultry, and lamb: 2 to 24 hours; for fish: 30 minutes to 1 hour; for veggies: 30 minutes.

This marinade recipe covers four to six servings but easily can be doubled or tripled for more servings. Never marinate fish longer than one hour as the marinade can partially cook the fish.

CREAMY COCONUT COLLARD GREENS

A new take on creamed greens, this healthy version will have you begging for more! For a twist, try it with spinach or escarole. Makes 2 servings (about 1 cup each)

INGREDIENTS

2 bunches (about 1 pound total) fresh, organic collard greens

1 tablespoon bone broth

1/2 cup sliced scallions

1 cup organic coconut milk

1/2 teaspoon organic ground nutmeg

Sea salt

1 tablespoon freshly squeezed lemon juice

DIRECTIONS

Wash collard greens and remove stems.

Slice evenly into 1-inch pieces.

Bring a large pot of water to a boil. Add greens and blanch for about 2 minutes.

Remove from heat, drain, and set greens aside.

Heat bone broth in a large skillet over medium heat.

Add scallions and cook for about 2 minutes.

Add greens, coconut milk, nutmeg, and sea salt. Simmer for another 3 to 4 minutes.

Transfer greens to a serving dish. Drizzle with lemon juice before serving

BLUEBERRY CRUMBLE

What a satisfying way to have your fruit serving and eat it too! Try substituting other berries or apples in the recipe to change it up. Makes 6 to 8 servings

INGREDIENTS

CRUMBLE:

1/2 cup rolled oats

1/2 cup nut grain-free flour (such as tigernut or chestnut)

1/2 cup shredded unsweetened coconut

1/2 cup coarsely chopped walnuts

1/8 teaspoon sea salt

5 tablespoons macadamia nut oil

3 tablespoons Lakanto Monk Fruit Maple Syrup

FILLING:

1 tablespoon arrowroot powder

3/4 cup cranberry water (see page 133 of my book, Radical Longevity)

1 teaspoon ground cinnamon

Pinch of sea salt

1 tablespoon fresh lemon zest

1 teaspoon freshly squeezed lemon juice

1 teaspoon pure vanilla extract

4 cups fresh or frozen blueberries

DIRECTIONS

Preheat oven to 350°F.

Prepare crumble: In a large bowl, mix together oats, flour, coconut, walnuts, and salt. Add macadamia nut oil and maple syrup and use your hands to mix thoroughly to form a crumbly texture.

Prepare filling: Place arrowroot powder in a separate medium-size bowl. Slowly pour cranberry water over arrowroot while whisking until thoroughly smooth. Stir in cinnamon, salt, lemon zest and juice, and vanilla.

Place blueberries in a casserole dish. Pour cranberry water mixture over berries. Spread crumble mixture over berries.

Cover casserole dish first with a protective layer of parchment paper and then a layer of aluminum foil, crimping edges over dish to seal.

Bake for 45 minutes, or until berries are bubbling and topping is lightly browned. Serve while still warm with a dollop of Macadamia Nut Crème (Radical Longevity, page 158 for recipe)

And if you’re not up to baking, how about this super simple healthy summer dessert?

CHOCOLATE-DIPPED STRAWBERRIES

Remember to choose dark chocolate with a 60% or higher cacao content and organic berries only. A delicious way to incorporate this bitter in your diet! Makes 4 to 6 servings (2 or 3 strawberries each)

INGREDIENTS

4 ounces dark chocolate, chopped

12 medium-large fresh organic strawberries, unhulled, rinsed, and patted dry

1/4 cup finely chopped walnuts or hazelnuts

DIRECTIONS

Line a large baking sheet with parchment or waxed paper and set aside.

Melt chocolate in a double boiler.

Insert a toothpick into stem of a strawberry and dip berry into melted chocolate, coating lower three-fourths of berry. Holding fruit by its toothpick over a plate, rotate while sprinkling its chocolate coating with about 1 teaspoon of nuts.

Place berry on prepared baking sheet. Repeat with remaining berries.

Chill for at least 1 hour before serving.

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