Little Step No. 26
What to do:
Add fresh rosemary to your meat dishes.
Why this step works:
I love the idea of food synergy; when you combine different ingredients and they add up to something greater than the sum of the individual parts. And adding herbs and spices to your cooking is often a fairly safe bet when it comes to getting more goodness out of your food.
This week’s little step is all about the incredible synergy that happens when you add fresh rosemary to a meat dish, especially if you’re cooking on a BBQ.
When meat is cooked, especially at high temperatures for long periods of time, and even more so if the meat is smoked, chargrilled or blackened (as happens on a BBQ), potentially harmful chemicals including heterocyclic amines (HCAs) can be formed. In laboratory experiments, HCAs have been found to be mutagenic – i.e. they cause DNA damage that may increase the risk of cancer. And there are concerns about whether they can increase cancer risk in humans too. That’s the scary sounding bit over with and you’ll be glad to hear that I’m not saying you should avoid BBQs. There’s nothing quite like firing up the BBQ and eating outdoors, and I’m all for that. But if there’s steps you can take to protect your food and reduce the formation of potentially harmful chemicals, I’m all for that too.
That’s where rosemary comes in very handy. Rosemary contains high levels of powerful polyphenols – rosmarinic acid and carnosic acid - which have been found to have significant antioxidant activity. One study showed that when rosemary was added to beefburgers, the formation of HCAs during cooking was significantly reduced, and this protective effect was even more pronounced when cooking time and temperature were increased.
Perhaps the easiest way to add rosemary to a meat dish is through a simple marinade:
Rosemary, lemon and garlic marinade
In a mixing bowl whisk together ¼ cup extra virgin olive oil, 2 tbsp freshly squeezed lemon juice, 6 garlic cloves (crushed) and 2 tablespoons of very finely chopped fresh rosemary. Season to taste with salt and freshly ground black pepper. Make in advance and use to marinate any meat dish - for anything from 2 hours – overnight in the fridge.
You can even use sturdy rosemary stems as kebab skewers if you’re feeling a bit more creative!
Rosemary not only protects your food but adds incredible taste too. And has long been known as a herb to symbolise friendship and remembrance. I couldn’t think of anything more perfect to add to a long summer evening of alfresco dining with friends that you’ll want to cherish for years to come x