Nutrition N. Courchesne

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L'été est à nos portes

Posted on 5 June, 2019 at 11:50

L'arrivée de la saison chaude rime souvent avec barbecue!

Qui dit barbecue, dit de bon hamburger ou steak grillé à la perfection.

Est-il possible de manger santé sur le BBQ?

Étant un mode de cuisson n'ajoutant que peu ou pas de gras, il y a quelques précautions à se rappeler pour maintenir le tout sécuritaire pour la santé.

Quelques faits à connaître ou se rappeler:

La viande rouge dégage deux substances potentiellement cancérigènes, les amines hétérocycliques (AHC) et les hydrocarbures aromatiques polycycliques (HAP) lorsqu'elle est chauffée à feu très vif et cuite trop longtemps. 

Puisque la cuisson au barbecue se fait généralement à une chaleur plus élevée que dans le four ou sur la cuisinière, le risque que des AHC apparaissent est accru.

Le gras animal qui tombe sur le feu et attise la flamme, qui à son tour brûle la viande, produit des HAP. 


Quelques conseils pour optimiser ses repas cuits sur le grill


  • Opter pour des viandes maigres et enlever le gras visible avant la cuisson: moins il y a du gras qui coule sur la source de chaleur, moins grande sera la formation de substances cancérigènes ;
  • Respecter la portion de viande correspondant à la paume de votre main dans votre assiette. Il est bon de se rappeler qu'il est recommandé par la Société canadienne du cancer de limiter la consommation de viande rouge à 500g/semaine.  Remplacez le bœuf, le veau, le porc ou l’agneau par de la volaille, du poisson ou des fruits de mer, meilleurs pour la santé.
  • Commencer par cuire partiellement la viande, la volaille ou n’importe quel aliment avec une méthode conventionnelle et ainsi réduire la durée de cuisson sur le grill, vous aurez en fin de compte quand même le goût recherché de barbecue malgré le temps qui sera réduit sur le grill en y terminant la cuisson;
  • Réduisez la chaleur du barbecue. Une viande rouge grillée à basse ou moyenne température — et non carbonisée — ne vous fera courir aucun risque, ou si peu.
  • Essayez la cuisson en papillote qui permet de conserver les sucs et la saveur, sans laisser fuire le gras sur le feu. Ou encore, recueilliez le gras qui dégoutte à l’aide d’une lèchefrite en dessous de la grill. 
  • Pourquoi pas oser le tofu. Il contient peu de lipides et de lipides saturés, donc une option santé à découvrir!
  • Utilisez une planche de cèdre qui empêchera la viande d’entrer en contact avec la flamme. Elle cuira ainsi à plus basse température.
  • Multipliez les légumes : ils sont riches en fibres, en vitamines et en antioxydants essentiels à la protection de nos cellules. Vous faites des brochettes? Garnissez-les de poivron, de courgette, de champignons, d’oignon… de légumes frais et bons pour la santé. Préparez de généreuses papillotes de vos légumes préférés : il existe une foule de façons de les apprêter. Soyez créatif!
  • Remplacez les sauces du marché par des marinades maison que vous prendrez le soin de concocter avec moins d’huile et de sel. De plus, celles-ci pourraient selon certaines études créer une barrière de protection contre la chaleur.
  • Assaisonnez votre viande de fines herbes au lieu du sel1

Attention aux bactéries!

On ne le répétera jamais assez, assurer-vous de bien cuire vos viandes hachées. Utilisez  un thermomètre à viande dans le doute. Une cuisson insuffisante favorise la survie de bactéries pathogènes et augmente le risque d'intoxication alimentaire.

La température interne de la volaille doit atteindre 85oC.


Et après...

Bien que l'on utilise moins de vaisselle en cuisinant sur le BBQ, il est tout de même de mise de nettoyez la grille après la cuisson pour éviter que les résidus carbonisés contaminent vos aliments frais la prochaine fois que vous utiliserez le barbecue. Faites-le chauffer à puissance élevée pendant 5 minutes, laissez refroidir puis nettoyez avec un chiffon.

Dernièrement, les brosses métalliques ont fait la manchette pour des résidus retrouver dans l'assiette ou pire le tube digestifs. Il est maintenant recommandé de ne pas les utiliser pour le nettoyage. Des solutions de rechange? Les brosses en fibres naturelles ou en bois.

Vous tenez quand même à utiliser une brosse métallique? Assurez-vous qu’elle soit de bonne qualité et en bon état

Je vous souhaite de profitez pleinement et sainement de la saison du bbq!

Bon été!

Categories: Informations nutritionnelles pertinentes

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