Anyone who loves the delectable flavor of hot-off-the-grill foods has probably heard that cancer-causing substances — such as heterocyclic aromatic amines (HAAs or HCAs) — form when the proteins in red meat, pork, poultry and fish react to the high heat of grilling and when fat drips off the meat and produces smoke.

But the researchers aren’t just pouring water on our coals; they’re coming up with solutions, too. Chemists at Kansas State University found that marinating meat for an hour in spice blends can reduce the formation of HCAs by 80 percent or more. They credit the antioxidant properties of spices with this change. Other researchers suggest that marinades may buffer the heat that causes the problematic chemical reaction, or that a combination of sugar, oil, and acidic ingredients decreases the carcinogenic compounds.

Not that you need a scientific reason to marinate. Savvy grillers know marinating improves flavor and the process isn’t labor-intensive. You can make your own signature marinades, or rely on the guaranteed results of quality mixes.

For safe and delicious grilling with marinades:

• Choose lean cuts of meat, which will drip less and produce less smoke. Trim excess fat.
• Prick the surfaces of meats with a fork before marinating to allow flavors to penetrate.
• Marinate foods in the refrigerator — not on the counter — in a glass, plastic, or stainless steel pan.
• Keep in mind that marinades that have been used for raw meat, poultry or seafood need to be cooked thoroughly before eating. So don’t baste with them during the last few minutes, don’t dip your finger in the pan to taste and don’t use the leftover marinade for sauce without cooking it first.
• Consider cooking meats in the microwave for a minute or so before placing them on the grill. Discard any juice that’s produced during microwaving. Use tongs or a spatula, rather than forks, to reduce drips when turning foods on the grill.
• Cook over medium (rather than high) heat to avoid charring foods. Let flames settle down before cooking over coals or wood, and turn the temperature down to medium on a gas grill. If you do char a portion of the food, cut off that section before serving.
• Flip those burgers. Again. They’ll cook faster (and produce fewer HCAs) if you turn them often.
• Consider other options, too, like soy burgers and soy hot dogs, portobello mushrooms and other vegetables. These foods don’t have the same potential to produce harmful substances that can result from unsafe cooking procedures — but they’re delicious when marinated nonetheless!

Here’s a simple, tasty recipe from Chef Kendall McFarland, research and development manager at Simply Organic:

Mediterranean Pasta Salad

Ingredients:

4 cups cooked pasta
1/2 cup extra virgin olive oil
1 package of Simply Organic Steak Marinade Mix

In a large bowl, toss the pasta with the olive oil and the Steak Marinade Mix. Serve as a warm or cold side dish.

Add olives, cheese or other vegetables if desired.

Staying with the same marinade for the complete meal, Chef Kendall also has this tasty recipe:

Tarragon Encrusted Salmon

Ingredients:

4 tablespoons softened butter
2 tablespoons lemon juice
1 package Simply Organic Steak Marinade Mix
1 to 1 1/2 pounds salmon steak — minimum of 1-inch thick

Preheat grill. In a small bowl blend butter, lemon juice and Steak Marinade. Lay salmon on grill using a fish grill plate, skin side down. Spread a thin layer of butter mixture on steaks. Grill eight to 10 minutes or until salmon is just flaky.

Serve with sliced fresh tomatoes as a garnish.

Courtesy of ARAcontent

Seafood Spinach Quesadilla’s

1 bag frozen shrimp (51-60 count)

3 oz. Cod

Fresh spinach

Shredded Monterey Jack Cheese

Wheat tortillas

Olive Oil

Ripe Avocado

Salsa

Directions:

• Heat oven to 400 degrees
• Spray skillet with cooking spray and add cod
• When cod is just about cooked put cod shrimp and spinach into one pan and cook until spinach is wilted and seafood is cooked.
• Spray round baking pan with cooking spray.
• Brush olive oil onto one side of tortilla and place into round baking pan
• Spread shredded Monterey Jack cheese on tortilla.
• Add spinach and seafood mixture to tortilla.
• Place second tortilla on top and spread olive oil over top half of tortilla.
• Place in oven until tortillas are crisp.
• After removing sprinkling cheese on top of finished product and cover until cheese melts (1 minute at most).
• Slice with large knife or pizza cutter.
• In a bowl mash half ripe avocado.
• Mix in salsa of choice and enjoy guacamole and salsa on the side of your quesadillas!

Unfortunately, there are very few diets that will let you eat sausage on Italian bread.

Fortunately, there are plenty of ways to healthily cook and eat peppers and onions. They are fabulous for you; packed with vitamins, and they fill you up without making you feel disgusting afterward.

Shake and stir, baby!

Dish #5 — Colorful Peppers and Onions

20 minutes — About $5

You can find frozen, sliced, bagged peppers in your grocer’s frozen foods section.

If you’re a wuss.

Young people seem petrified of cutting food, and bell-shaped peppers seem to especially puzzle our Gen-Y minds.

Wash the peppers first. Turn one on its side and slice the each side off. Then slice the bottom off. Throw out the guys/center/stem. Congrats. You just sliced a pepper, and you didn’t even kill yourself. Some people try to cut out the middle and pull out the stem. Just do it this way.

Orange peppers are delicious. Yes, you CAN slice peppers easily and without bodily injury.

Slice your quarters into 1/3″ thick slices. You can make them thicker if you want, depending on your tastes. Throw all your slices into a plastic container.

To slice an onion, place it on a flat cutting board and slice off the top and the bottom. Then carefully make a slit down the onion from top to bottom, cutting the top layer or two only. Then you should be able to easily peel off those top layers. Then just cut the rest into 1/2″ slices as if you were cutting an orange. Make sure you thoroughly separate all the layers and pieces, and throw the onion bits into the container with the peppers.

Now, spice them. Spice them, dammit!

Add some ground black pepper, some cayenne (red) pepper, a little Adobo spice (or salt and garlic powder will do). Don’t overdo it on the salty stuff! Too much pepper you can live with, but do you know what you get when you put too much salt on these things? French fries!

Shake the container to mix everything up.

…

Put the cover on first.

Add a solid second worth of drizzle of olive oil to a big, deep frying pan and fire up the stove to medium-high. Once it gets hot, throw all your spiced veggies in and continuously stir until cooked, about 7-10 minutes.

These go great with Virtually Fat Free Chicken Tenders! Plus, they’re fat-free except for the olive oil you used to cook them. They also dip great in BBQ sauce.

We have a seafood feast on major holidays, especially Christmas and New Year’s, with fillet, fried shrimp, calamari, stuffed clams, lobster or crab sauce and plenty of claws to crack and pass around.

Now that I’ve opened my eating horizons, fish is a distinctive option, not only for the holidays and Friday nights, but for a healthy, refreshing alternative to chicken, steak and pork.

I want to show off a family-inspired recipe that illustrates clearly that the Italians don’t just batter and deep fry their fish. Today is Good Friday, so I bought a beautiful, large cut of cod fillet, and I’m going to bake it and serve the fish with some sautéed vegetables.

By the way, a single serving is only six Weight Watchers points.

Kicked up traditional codfish

Preheat the oven to 350.

First, I take my cod and soak it in water with a light squeeze of lemon for five minutes. Take it out, and let the water drain off. Lightly coat both sides in salt and pepper. I use coarse, kosher salt, but anything works.

Take a deep baking pan and cover it in aluminum foil. Coat the foil in non-stick cooking spray.

Take 2-3 pieces of lemon and one diced plum (or any…) tomato and lay them down across where you’re going to put the fish. Dash on a little salt, pepper, basil, oregano, parsley, whatever you want. Drizzle some olive oil.

Take a small handful of Italian breadcrumbs and sprinkle the bank of the fillet. Lay it down over the lemon wedges and tomato. sprinkle a few more crumbs over the top — just a bit. Then take 4-6 Ritz crackers and crush them, two at a time, with your hands, letting the crumbs fall over the top of the cod.

Then dice one or two more small tomatoes, and cover the crumbs. Coat with some more salt, pepper, cayenne pepper and whatever spices you like best. Drizzle some more olive oil on top.

I like to leave some onion pieces in the corners, and you can add any vegetables you want to the pan. I didn’t in this case, because I’m serving other veggies with the fish. Don’t cover the cod, but crinkle the sides of the foil up just a bit on each side.

Bake for 30-40 minutes or until it cleanly flakes with a fork. You may need less time if you use a smaller piece.

Now, take out your favorite chef’s knife, and cut up some veggies.

I stress that you can use whatever vegetables you want, but I chose some red and green peppers, a white onion and a yellow squash. It’s a colorful mix; it’s beautiful; it tastes unbelieveable.

Cut some narrow strips or slices of your favorites and shake them up with salt, pepper, Adobo spice, parsley, garlic powder, etc. This is not an exact science, but DON’T OVER SEASON your veggies. Too much, and they’ll be saltier than McDonald’s French Fries and it will ruin the dish.

Lightly coat a nonstick frying pan or wok with olive oil and warm over medium-high heat. Add the vegetables, and continuously stir then for about five minutes or until you can easily break one with the spatula.

Invest in a $1 wooden spatula. It cleans in the dishwasher and won’t rust or scratch your pans.

After about 5-7 minutes, cover the pan for 2-3 minutes. You don’t want to steam the vegetables, but you want to force them to hold in some moisture. Then uncover the pan and drizzle about a tablespoon or two of soy sauce. This departs from tradition just a bit, but trust me. Stir it in, and turn off the heat.

You want to start cooking the vegetables about 2/3 though the cod’s cooking cycle.

When the fish is done — depending on the size and number of people — spread some vegetables over the center of each plate. With a a spatula, cut even pieces of fish. Discard the cooked lemon wedges (the fish tastes lemony enough) and serve with the tomatoes and whatever else is in the pan.

One good-sized fillet serves two.

This is a very filling, very, very healthy dish. The kicked-up veggies replace the need for rice or potatoes or French fries.

Enjoy with a glass of white wine, and have a Happy Easter!

See Blast’s new Food Page for more great ideas!

Developed for this Valentine’s Day season, King’s Hawaiian –the nation’s leading and original producer of Hawaiian Sweet bread — has compiled a series of tips and recipes to complement romantic homemade dinners with some island-style elegance.

1. Create a unique dining experience — Try to surprise that special someone by situating the dinner table in a unique area of your home. Place your table in front of the fireplace or try starting dinner a little earlier and find a window-view location where you both can enjoy the sunset. This can create restaurant-style ambiance within the comforts of your home.
2. Set the mood — It’s all about creating the perfect ambiance, so dim the lights and light some candles. The soothing glow of a candle can easily warm the heart.
3. Decorate with emotion in mind — When decorating the dinning area make sure to use the right colors. Red and pink are the ideal option, as they capture and stimulate emotion. Also, scatter flower petals over the table to create that perfect romantic touch. To create island-style elegance, use tropical flowers instead of roses, such as hibiscus and anthuriums (if well chosen, both will also capture the red and pink color profile).
4. Present a gift from the heart — Heartfelt gifts create lasting memories. Create a photo album of your fondest destination memories shared with your valentine and present it during dinner. Include photos from your favorite vacation spot, or somewhere you hope to travel to together. Your special someone is sure to be impressed by the effort of a gift that expresses sentiment and emotion.
5. End the perfect evening with a little chocolate — Nothing is more enchanting than ending the night on a sweet note. Pair your favorite fruit with chocolate fondue, or prepare a unique dessert dish and garnish it with an edible flower — a touch that is sure to make the night unforgettable.

If you are in need of a delicious recipe, try one of these easy-to-prepare delights from King’s Hawaiian:

King’s Hawaiian Chocolate Paradise Panini

Ingredients:

13-ounce jar of hazelnut chocolate spread
1 jar chunky peanut butter
Mini-marshmallows
1 16-ounce round loaf, King’s Hawaiian Sweet Bread

Preheat your panini sandwich press. Cut 1/2-inch thick vertical slices into the King’s Hawaiian round loaf. Evenly layer peanut butter on one slice and the chocolate hazelnut spread on the other. Distribute an even layer of marshmallows and place the halves together. Place sandwich into the press and, depending on the heat, remove after two to four minutes. Cut into halves or thirds. — Serve immediately. Makes 8-10 dessert sandwiches.

King’s Hawaiian Chocolate Bread Pudding

Ingredients:

6 cups (about half of 16-ounce. loaf) King’s Hawaiian Sweet Bread, lightly packed 1/2-inch cubes
2 1/2 cups half-and-half
1 1/2 cups (9 ounces.) semi-sweet chocolate chips
4 large eggs
1/4 cups granulated sugar
1 teaspoon vanilla
1/8 teasoon. salt

Heat half-and-half in 2-quart saucepan over medium heat until small bubbles form around edge. Remove from heat, stir in chocolate, mix until melted. Cool slightly. Whisk together eggs, sugar, vanilla and salt. Fold 1 cup cooled chocolate into egg mixture. Stir in remaining chocolate until blended. Pour chocolate mixture over bread cubes and mix until bread is well coated. Cover and let stand at room temperature for 30 minutes. Lightly apply non-stick spray to six 6-ounce custard cups. Mound bread equally into each cup. Place cups on baking sheet. Bake in preheated 325 degree F oven 35 to 40 minutes or until knife inserted in center comes out nearly clean. Best served warm with chocolate or vanilla sauce. (A greased 8 by 8 by 2-inch pan may be substituted.) Bake 40 to 45 minutes in preheated 325 degree oven. Makes 6 servings.

Royal Hawaiian Tiramisu

Ingredients:

3/4 cup cold espresso or strong coffee
2/4 cup coffee liqueur
1 package (8 ounces) cream cheese, softened
2 packages (3.4 ounces) instant vanilla pudding mix
3 cups half-and-half
3 tablesopon. amaretto liqueur
4 ounces semisweet chocolate bar, finely chopped
1 16-ounce loaf of King’s Hawaiian Sweet Bread

Topping:

1 1/2 cups whipping cream
1/2 cup powdered sugar
1 teaspoon vanilla
1/4 cup sliced almonds, toasted

Blend espresso with coffee liqueur. Set aside. Beat cream cheese with electric mixer until smooth. On low speed, slowly add pudding mix, half-and-half and amaretto. Beat one minute until blended. Set aside. Trim off 1 inch of bread dome to make level. Cutting horizontally, slice remaining loaf into three equal layers. To assemble cake, place the top slice into the bottom of an 8- or 9-inch springform pan. Drizzle 1/3 of espresso mixture evenly over first layer. Top with 1/3 of pudding mixture and then 1/4 of chocolate. Repeat layering with remaining 2 bread slices. Cover with plastic wrap and refrigerate 4 hours or overnight.

Topping:
Remove rim from pan. Whip cream with powdered sugar and vanilla until fluffy. Spread over top and sides. Garnish top with almonds and remaining chocolate.

Makes 12 servings.

Courtesy of ARAcontent

But what should you serve your friends? The beverages are easy — a ton of beer and a small box of wine for that one friend who doesn’t like the taste of beer.

Well, Jerome Bettis is here to help with the food. He is working with cardiologist Dr. Richard Collins to help provide healthy Super Bowl food options. They are hosting a Cardio Kick-Off Party that will break the Guinness World’s record for World’s Largest Food Spread.

Hopefully, “The Bus” doesn’t eat the whole thing.

Here are four sorta-can’t-miss recipes that are easy to make and pretty healthy to eat. Now, you can make the case that your friends should fend for themselves because they are a bunch of mooches who never pay for anything, in which case, simply email them this story and have them make these and bring them over.

Let’s discuss.

The Turkey and Black Bean Super Nachos will be a hit for sure. If you are afraid of the ground turkey as opposed to beef, don’t be. You don’t even have to mention anything to your guests. I’ll bet they won’t notice. And if they do, kick them out.

Buffalo Chicken Bites? I’ll eat Buffalo anything.

Creamy Spinach and Hearts of Palm dip. This is the one the host has to start selling to the guests in the fourth quarter. “Hey guys, don’t forget we’ve got plenty of spinach and hearts of palm dip left. Jerry, you want to try this dip? Mark, did you try the spinach dip? There is plenty left. Jack, please don’t tell me you haven’t tried the dip.”

Hearty Game Day Potato Skins. Why the “hearty” and “game day” in the title? Can’t go wrong with these. Potato skins are marvelous.

So if you get stuck with greasy pizza, you can’t blame Bettis.

Turkey and Black Bean Super Nachos

12 servings

Prep Time: 20 minutes — Cook Time: 15 minutes

2 Tbsp. Promise Buttery Spread
1 cup finely chopped orange or red bell pepper
1 medium onion, chopped
8 ounces ground turkey
1 can (15.5 oz.) black beans beans, rinsed and drained
1 tsp. chili powder
2 Tbsp. finely chopped fresh cilantro
1 bag (12.5 oz.) baked white corn tortilla chips
1/2 cup low fat shredded cheddar cheese (about 4 oz.)
1 large tomato, chopped

In 12-inch skillet, melt Promise Buttery Spread over medium heat and cook orange pepper and onion, stirring occasionally, 5 minutes or until tender. Add turkey, beans and chili powder and cook, stirring occasionally, 5 minutes or until browned. Stir in 1 tablespoon cilantro.

On oven-safe platter or pizza pan, arrange chips. Top with turkey mixture, then sprinkle with cheese and tomato. Broil until cheese is melted. Sprinkle with remaining cilantro.

Nutrition Information per serving: Calories 230, Calories From Fat 60, Saturated Fat 1.5g, Trans Fat 0g, Total Fat 7g, Cholesterol 10mg, Sodium 500mg, Total Carbohydrate 29g, Sugars 2g, Dietary Fiber 4g, Protein 12g, Vitamin A 15 percent, Vitamin C 30 percent, Calcium 10 percent, Iron 10 percent

Buffalo Chicken Bites

36 skewers

Prep Time: 20 minutes — Cook Time: 8 minutes

2 Tbsp. Promise Buttery Spread
1 lb. boneless, skinless chicken breast halves, pounded 1/4-inch thick (about 2 breasts)
2 Tbsp. cayenne pepper sauce
12 ribs celery, sliced into 2-inch pieces (36 pieces)
36 cherry tomatoes
1/2 cup Wish-Bone Fat Free! Chunky Blue Cheese Dressing

In 12-inch nonstick skillet, melt 1/2 tablespoon Promise Buttery Spread over medium heat and cook chicken, turning once, 8 minutes or until chicken is thoroughly cooked; cut into 3/4-inch pieces and keep warm.

In medium microwave-safe bowl, microwave remaining Spread with cayenne pepper sauce 15 seconds at HIGH or until melted. Add chicken; toss to coat.

On 36 wooden skewers, alternately thread celery, tomatoes and chicken. On serving platter, arrange skewers and serve with Dressing.

Nutrition Information per serving: Calories 90, Calories From Fat 20, Saturated Fat 0g, Trans Fat 0g, Total Fat 2g, Cholesterol 20mg, Sodium 240mg, Total Carbohydrate 7g, Sugars 2g, Dietary Fiber 2g, Protein 10g, Vitamin A 10 percent, Vitamin C 20 percent, Calcium 4 percent, Iron 4 percent

Creamy spinach and hearts of palm dip

4-3/4 cups dip

Prep Time: 20 minutes — Cook Time: 10 minutes

2 Tbsp. Promise Buttery Spread
1/2 cup finely chopped onion
1 bag (10 oz.) baby spinach leaves
1 tsp. garlic powder
1 package (8 oz.) fat free cream cheese, softened
1 cup nonfat sour cream
1 can (7.75 oz.) hearts of palm, rinsed, drained and finely chopped
1/2 cup fat free mozzarella cheese
2 Tbsp. grated Parmesan cheese
2 loaves (12 oz. ea.) French baguettes, sliced

In 12-inch nonstick skillet, melt Promise Buttery Spread over medium-high heat and cook onion, stirring occasionally, 5 minutes or until onion is tender and golden. Stir in spinach and cook, stirring occasionally, 5 minutes or until wilted. Stir in garlic powder and let cool.

In large bowl, combine cream cheese, sour cream, hearts of palm and cheeses. Stir in spinach mixture. Serve with your favorite dippers.

Nutrition Information per 4 tablespoon serving including bread: Calories 150, Calories From Fat 25, Saturated Fat 1g, Trans Fat 0g, Total Fat 5g, Cholesterol 5mg, Sodium 400mg, Total Carbohydrate 23g, Sugars 2g, Dietary Fiber 2g, Protein 7g, Vitamin A 15 percent, Vitamin C 6 percent, Calcium 10 percent, Iron 10 percent

Hearty Game day Potato Skins

24 servings

Prep Time: 1 hour — Cook Time: 17 minutes

6 large baking potatoes (about 3-3/4 lbs), unpeeled and baked
3 Tbsp. Promise Buttery Spread
3/4 cup low fat cheddar cheese (about 3 oz.)
2 large tomatoes, chopped
1/2 cup light sour cream
2 large green onions, finely chopped

Preheat oven to 425.

Cut potatoes in half lengthwise. Remove about 1/3 of the potato pulp, leaving 1/2-inch shell (save pulp for another use). Generously brush inside each potato half with Promise Buttery Spread.

On baking sheet, arrange potatoes. Bake 15 minutes or until potatoes are crisp. Evenly top with cheese and tomatoes. Broil 1 minute or until cheese is melted. Top with sour cream, then sprinkle with green onions.

Nutrition Information per serving: Calories 70, Calories From Fat 15, Saturated Fat 0.5g, Trans Fat 0g, Total Fat 2g, Cholesterol 0mg, Sodium 40mg, Total Carbohydrate 10g, Sugars 1g, Dietary Fiber 1g, Protein 2g, Vitamin A 6 percent, Vitamin C 8 percent, Calcium 4 percent, Iron 2 percent