Summer’s here, and outside is the best place to cook (flipping burgs with a cocktail by your side is surely one of life’s great joys). Grilling can be a delicious, healthy way to prepare all kinds of foods; you get loads of flavor in a short period of time (without the ubiquitous batter coating you find in so many summer foods). Nutrients also stay intact when grilling when compared to other forms of cooking. Plus, grill lines look pretty on just about anything you toss on those flames and just about scream summer.
While grilling is healthier than frying, etc., there are certainly some grill techniques and food choices that are healthier than others. Research indicates that some grilled foods (particularly meat) can be linked to certain types of cancer. There are two components in play here. First, polycyclic aromatic hydrocarbons (PAHs) have been linked to colon cancer and are found in well-done foods, most specifically in the charred or “crispy” portions of the food that turn black from the grill. Then there are heterocyclic amines, or HCAs, formed from intense and concentrated high heat.
The good news, these nasty PAHs and HCAs can be avoided without giving up grilling. Here are some super easy hacks for making this grill season your healthiest one yet.
Shorter is better. Try to not eat overcooked food from the grill (well-done meat has 3.5 times more HCAs than medium-rare meat).
Keep it clean! Make sure your grates are clean of any leftover burnt food particles.
Marinate. Marinating your meat with herbs, specifically thyme and/or rosemary, can cut back on HCA’s by up to 99%. Black pepper, allspice, and/or chives can also provide powerful protection against carcinogens. Avoid sugary marinades (which actually make things worse); go for lemon or vinegar and herb-based ones, instead.
No flare-ups. This can help with both kinds of carcinogens. Keep a spray bottle of water with you to put them out (without putting out your coals).
Seafood says summer. Fish and shrimp produce much fewer HCAs from high heat exposure than meat, and their lower fat content minimizes fat drippings to reduce PAHs from smoke.
Grill fruits & vegetables. PAH’s and HCA’s don’t form on produce, so create a rainbow this summer by grilling healthy fruits and veggies. Even when grilling meat, mix in some grilled veggies as well; the antioxidants from (hopefully organic) produce can help counteract the carcinogens formed as a bi-product of the grilling. (Remember: Rising Tide Natural Market boasts a 100% organic produce department, guaranteeing our customers the healthiest, most carefully curated produce at every visit.)
Some fruits and veggies that are awesome on the grill:
- bell peppers
Grill lean cuts of meat. The leaner the meats, the less fat dripping on the grill, and the fewer PAHs and HCAs formed. Also pick smaller cuts of meat, which cuts down on grill time.
Flip your burgs. Like we said above, there’s something to that flip. Turns out it also reduces the amount of HCAs that form. Use a spatula so you don’t pierce the burgers, causing fat to drip and HCAs to form.
Recipes for Healthier Grilling
Grilled Carrots with Cumin-Serrano Yogurt
Grilled Broccoli with Avocado and Sesame
Grilled Halibut and Bok Choy with Coconut-Lime Dressing
Charred Cabbage with Goat Cheese Raita and Cucumbers
Chili Lime Clams with Tomatoes and Grilled Bread
Grilled Cauliflower Steaks with Scallions
Grilled Citrus Shrimp Lettuce Cups
Teriyaki Portobello Mushroom Burger with Garlic Mayo
Grilled Pineapple Sundae
Grilled Watermelon Salad with Arugula and Feta
Lastly, here are some general tips for successful grilling this summer!
Whether you’re a vegan yourself, are friends with one, or, like a lot of us, trying to eat more plant-based foods to support your health and the health of the planet, this may be the year to re-think the traditional Memorial Day BBQ. Let’s be clear— this is not about sacrifice, but about choosing to serve fresh, mainly organic foods that taste amazing and leave you feeling light (and virtuous!).
At Rising Tide Market, we carry a great selection of vegan-friendly BBQ items, including Beast Burgers and Beyond Burgers from Beyond Meat and frankfurters and sausage from Field Roast. Or let us do the cooking…our Deli features an assortment of vegan salads, burgers, and desserts, including our not-to-be-missed Vegan Blackout Cake. Check out the Freezer section for vegan ice creams crafted by Van Leeuwen, Luna and Larry’s Coconut Bliss and more.
If entertaining your way means it has to be homemade, our 100% organic Produce Department is chock full of every veggie & fruit you need to whip up a vegan holiday bbq that every kind of eater will love. These recipes will put you on the right (green) path…
Smoky Carrot Dog
Sesame Tofu Skewers with Peanut Butter Dip
Portobello Mushroom Sliders
Vegan Lentil Burgers
Herby Picnic Potato Salad
Grilled Napa Cabbage with Chinese Mustard Glaze and Scallions
Watermelon, Cucumber andAvocado Ceviche
Chewy Coconut Oatmeal Cookies
Grain-Free Mixed Berry Crisp
Vegan Chocolate Cake with Avocado Frosting
There are lots of reasons to anxiously await the coming of spring. For us there’s no better reason than the bounty of gorgeous fruits and veggies Mother Nature bestows on us at this time of year. Delicate ramps, tender and vibrant asparagus, seemingly impenetrable (but then magically melt-in-your-mouth!) artichokes…peas, beets, strawberries…they’re all colorful reminders that the Earth is in renewal mode. Add some of these beautiful specimens to your routine in the next month for the full spring experience.
Note: Be sure to check the weekly flyer for produce specials when you come in to shop…you might be in for a great deal on your favorite springtime produce.
One Skillet Steak and Spring Veg with Spicy Mustard
Springtime Barley Pilaf with Spring Peas, Artichokes and Asparagus with a Mint Pesto
Egg Noodles with Asparagus and Grated Egg Yolks
Asparagus and Ramp Soup with Yogurt
Rustic Beet Tart and Wilted Greens
A foolproof way to trim an artichoke
You have a slow cooker; do you really need an Instant Pot? The answer is…maybe. Depending on how you plan to use it, and for what. We are Instant Pot newbies, but have already had great success with a few dishes.
What Instant Pots do REALLY well:
- Make legumes: They are magic at cooking beans of all kinds, no pre-soaking necessary.
- Saute: Unlike a slow cooker, you can saute in the Instant Pot. This is ideal when you want to brown meat or caramelize veggies before cooking the rest of your dish.
- Make broths, soups and stews: Use the saute function to get some real flavor going on your meat or veggies before adding your liquid. You can adapt most every soup or stew recipe for the Instant Pot.
- Hard boiled eggs: Finally you can make them perfect—and a cinch to peel—every time.
You can also use your Instant Pot to make beautiful rice and other grains, desserts, and even yogurt.
Before you run out and purchase one, It’s important to note that the Instant Pot is NOT for everything. While it makes magic of some meats, and is sublime for soups and stews (and risotto, etc.), it does not, as this NY Times article notes, do crispy or crunchy very well. It’s not all that Instant either; it takes a full 20 minutes to heat up and then release steam. Make sure to build that into your cooking plans.
For everything you ever wanted to know about your Instant Pot (but were afraid to ask!), Melissa Clark of the NY Times has got you covered with this in-depth Instant Pot cooking guide.
**SPECIAL INSTANT POT EVENT**
Join Chefs Christine Sanchez and Maggie Odell for an evening of Instant Pot magic at the Glenwood Life Center on Tuesday, March 20. These creative chef/moms will school you in the art of the Instant Pot, taking all the mystery out of pressure cooking. Learn 4-5 recipes including a dessert.
RECIPES: Fire Up Your Instant Pot
Here are some Instant Pot recipes we’ve experimented with already (can you say Boef Bourguignon in 90 minutes?!) and some we are dying to try:
Garlicky Beans with Broccoli Rabe
Coconut Curry Chicken
Classic Boef Bourguignon*
Spaghetti Squash and Turkey Meatballs
Instant Pot Bone Broth*
Indian Chickpeas with Tomatoes and Onions (Chana Masala)
Melissa Clark, Dinner in An Instant
Yields: 6 servings
1 lb dried chickpeas
2 1/2 tsp kosher salt
3 onions: halved, thinly sliced
1 bay leaf
3 TBS grapeseed, safflower or peanut oil
4 garlic cloves, grated on a Micriplane or minced
1 1 1/2-inch piece of fresh ginger, peeled and finely grated
1 jalapeño or other green chile, seeded if desired, minced, plus more for serving
1 TBS tomato paste
1 14.5 ounce can diced tomatoes
1 tsp garam masala
3/4 tsp ground cumin
1/2 tsp chili powder
1/4 tsp ground turmeric
This very classic Indian dish features soft chickpeas simmered in a spicy tomato gravy. Here, the dish is made entirely in the pressure cooker, beginning with the dried chickpeas and ending with the bubbling sauce. However, if it’s more convenient, you can just cook the chickpeas in the pressure cooker, preparing the sauce and finishing the dish in a skillet. That will leave your pressure cooker free for rice which is just perfect to serve underneath a pile of these fragrant, ruddy chickpeas.
1. In the pressure cooker, combine the chickpeas, 7 cups of water, 2 tsps of the salt, the onion halves, and the bay leaf. Cover and cook on high pressure for 40 mins. Allow the pressure to release naturally. if the chickpeas aren’t done, cook at high pressure for another 5 minutes, then manually release the pressure. Drain the chickpeas, reserving the broth, and return the empty pot to the pressure cooker.
2. Using the sauce function (or do this in a skillet over heat), heat the oil in the pressure cooker. Add the sliced onions and cook, stirring frequently until golden brown, 10-15 minutes.
3. Stir in the garlic, ginger, jalapeño and tomato paste, and cook until fragrant, another minute. Then stir in the tomatoes, scraping any browned bits from the bottom of the pot, and cook until the sauce has thickened, 1-3 minutes.
4. Stir in the garam masala, cumin, chili powder, turmeric, and remaining 1/2 tsp salt, and cook until fragrant, 1 minute; then stir in the chickpeas. If the mixture looks too thick, add a few tsps of the reserved chickpea cooking broth. Simmer for another 5 mins to let the flavors meld. Then taste, adjust the seasonings if necessary, and serve with more jalapeño on top if you like. Extra reserved chickpea broth can be frozen for up to 3 months and is an excellent substitute for chicken stock.
*For the Beef Bourguignon and the Bone Broth, pre-order the beef/bones from Rising Tide Market; ask for Ashley.
January is National Soup Month!
When it’s cold outside, we tend to gravitate toward warm, comforting foods like pasta, stews, and the star of the show this month: soup! Low-calorie, high-fiber soups—especially those packed with vegetables and/or beans—are super healthy, super satisfying, and can be a great tool for shedding unwanted pounds.
Following are 4 tips for making soup your best weight-loss friend this winter:
1. Homemade soups are by far the healthiest choice. The canned varieties are usually packed with sodium (can you say water retention?!) and other undesirables.
2. Broth-based soups are the way to go. Steer clear of all the cheesy and cream-based soups (bisques, chowders, etc.)…delicious but loaded with extra calories.
3. When making your own soup, don’t be afraid to load it up with veggies and lean, high-quality protein. Soup is really hard to screw up. Add lots of what you like and you can’t go wrong.
4. Start your meal with a vegetable soup. Research shows eating a low-calorie veggie soup prior to your entree can result in you consuming 20 percent fewer calories over the course of the meal. In other words, you’ll feel a little full right out of the gate, leaving less room for the foods you want to eat in moderation.
5. Use a bowl of warm, comforting soup to thwart other cravings. Choose a broth-based bean soup instead of a dense bowl of chili, or sip some bone broth instead of a sugar-filled coffee drink. You’ll scratch the same itch, with a fraction of the calories.
Bone Broth…Like a Super Soup!
You might have heard of the many health benefits of Bone broth, including reduction of inflammation and joint pain, increased bone strength, and healing leaky gut and other digestive issues, just to name a few. What you may not know is that, thanks to a healthy dose of gelatin in each serving, bone broth is REALLY filling. Sip it in the morning instead of coffee, or as an afternoon pick-me-up. And use it as the base for your favorite soups and stews. Trust us…it will keep you from craving empty-calorie snacks.
You can make your own bone broth at home; it’s really pretty easy. Or…both antibiotic- and hormone-free chicken bone broth and grass-fed beef bone broth are available every day at the Rising Tide Market Broth Bar. Lastly, EPIC Bone Broth is on sale at Rising Tide all month long: $4.79/each (reg. $6.99).
Now…Make One of Rising Tide’s Most Popular Soups at Home
Turkey Lasagna Soup
Recipe by Chef John Hill
Yield: 4 quarts
5 lbs Roma tomatoes
2 large Spanish onions
10 cloves garlic
1 bunch basil ·(fresh)
2 TBS oregano (dry)
2 lbs turkey meat
4 oz safflower oil
1 tsp crushed red pepper
6 oz parmesan cheese
4 TBS sea salt
8 oz pasta (we use Rombi pasta)
Salt & pepper to taste
1. Bring a large pot with 4 quarts and 4 tablespoons of sea salt to a boil.
2. Prepare the tomatoes by putting an “X” in the bottom with a knife and trimming the stem end.
3. Plunge the tomatoes into the boiling water for approximately 1 minute until the skin peels away easily. Shock in an ice water bath.
4. Once cool, peel tomatoes, skin them, and squeeze out the seeds. Rough chop tomatoes.
5. Save tomato blanching water and cook pasta until al dente. Cool.
6. Rough chop onion and garlic.
7. Add tomatoes, garlic, onion and safflower oil to a large pot. Season with salt and pepper, crushed red pepper and oregano. Cook for about 30 minutes until tomatoes break down.
8. In a separate pot, cook turkey meat, and drain excess liquid. Set aside.
9. Add tomatoes to a blender or use a stick blender. Puree until smooth, then add basil and parmesan cheese.
10. Fold in turkey meat and pasta to serve.
You’re working hard to right the diet wrongs of 2017…why throw it all away with a game day menu packed with less-than ingredients that would never make the cut any other day? Here are a bunch of healthier, but equally delicious, options to share with friends and family during the big game. Vegan noshes, too!
Ellie Krieger’s Three Been and Beef Chili
NY Times Turkey Chili
Rachael Ray Green and White Lightening Chicken Chili
Mole Chicken Chili
Cajun Shrimp Guacamole Bites
Chipotle Chicken Sweet Potato Skins
Baked Parmesan Zucchini Fries
Crispy Baked Buffalo Wings
Healthy Seven-Layer Dip
Cauliflower Buffalo Wings
Pineapple Serrano Pico de Gallo
Roasted Carrot Hummus
Twice Baked Potato Bites
Sriracha Roasted Chickpeas
Chocolate Dipped Apricots
No-Bake Brownies with Chocolate Ganache