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Everyone loves a cookout in the summer – I love a good grilled fish myself! But did you know broiling, grilling, and other methods of high-heat cooking can actually be toxic to our bodies? When we eat food that’s been grilled or charbroiled – essentially, burned – we are getting fewer nutrients and possibly consuming carcinogens. Cooking food at high heats for longer than a few minutes causes the nutrients in the food to break down before they get to our bodies. Plus, especially high temperatures (around 400 degrees Fahrenheit and up) cause an increase in the formation of heterocyclic amines (HAs), most of which are well-known carcinogens.

Now, we’re not saying to completely cut out grilling or broiling, but it’s wise to limit the amount of HAs you take in. All you have to do is cook your foods at temperatures of 325 degrees or below, as often as you can. Above 400 degrees, HA formation shoots up by 700-1000% – yikes! So we recommend you plan your summer grill or broil recipes sparingly. This is especially true for meats, fish, and poultry, but feel free to exercise caution with your grilling veggies or fruits, too (sorry grilled pineapple cravings!).

If you still can’t give up your grill, choose oils with a high smoke point to smother your foods before grilling, like coconut oil or avocado oil. As they cook, these oils will naturally minimize production of oxidized compounds, which can be damaging to your health. You might also want to grab some ingredients that prevent HA formation, like green tea, rosemary, and citrus fruits, to include in your recipes when grilling or charbroiling.

For healthy summer recipes, choose the quick-broil method or steam veggies on the grill! For a quick broil, turn on your broiler and set a stainless steel skillet on a rack about 5 inches from the heat for 10 minutes. Prep your ingredients while you wait. After your skillet is nice and hot, pull out the oven rack (please use a thick oven mitt!) to place your protein or produce and slide it back under the heat. Keep in mind that your skillet is blisteringly hot, so you’ll only need a few minutes to cook. You can cook fish using this method in just 3 minutes, and chicken in only 10!

Steaming vegetables on the grill is another great way to add a smoky summer touch to your recipe without destroying all the nutrients in your food and consuming dangerous HAs. So, to steam veggies on your grill, first get your grill as hot as you can. While you’re waiting for your grill to heat up, wash and cut your veggies – but don’t season them. Put a layer of heavy-duty aluminum foil on the grill and spray it with canola oil to add some healthy fats to the mix! Once your grill is hot, lay all your vegetables on top of the foil and add a little water, just to cover the bottom of the veggies. This water will boil and steam as it keeps your vegetables from burning, so make sure to add a little more as it evaporates. Make sure to move your vegetables around with some tongs to get evenly steamed, and of course stay away from the bubbling water! When your veggies get nice and soft, stop adding water, and add your salt and pepper and any other seasonings. Now enjoy!

What are your favorite healthy summer recipes? We love these nutrient-rich veggie side dishes that just take a few minutes to make!