Healthy ways to braai

• Marinate the meat before grilling. This reduces the risk of burning, keeps meat tender and adds flavour. Recent research found that marinating in a rosemary-based dressing reduced the formation of unhealthy chemicals called heterocyclic amines (HCAs). 

• Avoid overcooking the meat. If it does blacken, scrape off the burnt bits. 

• Use thinner slices of meat. They cook more quickly and with less heat. Trim off all visible fat to avoid flame-ups (and bad cholesterol). 

• Microwave the meat before grilling to reduce the time it needs on the braai. Don’t microwave for too long or the meat will become tough. 

• Turn down the heat. The lower the temperature, the less chance of HCAs forming. 

• Add some vegies. Create braai kebabs of marinated eggplant, capsicum, mushrooms and haloumi cheese. These are just as delicious as any hunk of steak.