Page 1

consciouseating

READY, SET, GRILL ANYTHING!

Serve Up a Sustainable-Style Feast by Contributing Writers at Sustainable Table

G

ood backyard chefs know the distinction between barbecue and grilling and revel in trying new tricks with their favorite tools while they cook up a fun feast for family and friends. Few, however, may know that the original barbecue, or barbacoa, was the term that Spanish explorers used to describe the meat smoking and drying methods introduced to them by native peoples in the Americas. Smoke originally was used to drive away bugs while lending a tasty flavor to their meat-preparing process. This slow, low temperature method of outdoor cooking still employs an indirect heat source, like hot coals, and cooking times of between two and 12 hours. In some recipes, burning Forest Stewardship Council (FSC)-certified mesquite or wood chips adds a smoky flavor to the food; in others, it tenderizes it. Grilling, by contrast, uses higher temperatures and direct heat from flames. Cooking times range between three and 30 minutes and grilled meats rarely have a smoky taste.

Charcoal Choices

Lump Charcoal ~ A favorite choice of “green” grillers, lump charcoal is made of

60

Natural Awakenings of East Michigan

either natural wood (from trees or sawmills) or processed wood (from building material scraps, furniture remnants, pallets, flooring scraps, etc.). FSC-certified charcoal and coconut shell charcoal are good bets. Lump charcoal will burn hot and fast if unlimited oxygen is available, so it is best suited for grills that allow the user to control the airflow. Charcoal Briquettes ~ Briquettes are useful when cooking on an open grill or whenever airflow can’t be controlled. But avoid self-starting instant-light briquettes and lighter fluid, which contain several harmful additives. Note that most commercial briquettes consist of crushed charcoal mixed with some additives that improve combustibility and bind the charcoal together. The mixture is compressed into uniform, pillow-shaped chunks that generally burn slowly at a constant temperature, regardless of airflow. Be aware that additives in briquettes can leave a bad taste in food and even be harmful if not fully burned off; always burn charcoal for the time recommended by the manufacturer before putting food on the grill. A good lighting method begins with an electric charcoal starter or a metal charcoal chimney starter. Other igniting


Refrigerate leftovers promptly. Perishable foods should not be left unrefrigerated for more than two hours; if the temperature outside is 90° F or higher, refrigerate after one hour. aids include natural wood lighters or lighter cubes. Cleaner and greener grills avoid charcoal altogether. They may be fueled by propane, electricity or even solar energy.

What to Grill

Grassfed Meats ~ The number one rule for cooking pastured meat is not to overcook it. It needs about 30 percent less cooking time than fattier conventional beef and tastes best if cooked medium-rare to medium. If cooking hamburgers made with pasture-raised beef, add caramelized onions or other moisturizing ingredients to compensate for the leaner meat. Chicken or Pork ~ Consider brining the meat beforehand to ensure that it is extra tender and won’t dry out on the grill. Submerge the meat in a mixture of one cup of table salt and one gallon of very cold or ice water for up to 24 hours before grilling. For a crispy skin, remove meat from the brine, pat dry and refrigerate for a couple of hours before cooking. Ultimate Burgers ~ Shannon Hayes, author of The Grassfed Gourmet Cookbook, cites Loren Olsen’s “Tips for Cooking the Ultimate Hamburger.” Before placing over medium-high heat on a clean, hot grill (which may be swiped with olive oil), Olsen recommends preparing patties by gently pressing the center to create a small depression in

SAUCY SECRETS by Ying Chang Compestine Marinating is an often-overlooked technique for optimal grilling, imparting the flavors of fresh herbs, spices, oils and vinegars to foods while increasing moisture content to reduce the potential for charring and the development of carcinogens during cooking. Even brief dips before cooking are beneficial, but for best results, marinate food for at least one hour or overnight before grilling. The homemade marinades featured here contain far less fat and sodium than most commercial brands (they can even double as salad dressings or stirfry condiments). So feast with a glad heart on a warm summer’s day or eve— the heat is on and the eating’s good.

Ginger-Garlic Sauce Makes about 1½ cups

This basic marinade is your jumping-off point for a host of variations. Any leftover sauce can be refrigerated in a tightly sealed container. 2 4 1 6 ¼ 2 ¼ 1½

tbsp fresh ginger, minced cloves garlic, minced green onion, white part only, minced tbsp low-sodium organic soy sauce cup rice wine or sake tbsp lemon juice cup rice vinegar tbsp sesame oil

Mix all ingredients in a small container. Use immediately or store in the refrigerator for up to one week.

Spicy Sesame Sauce

To the ginger-garlic sauce, add 3 tablespoons black sesame seeds and 2 teaspoons minced fresh red chili pepper. Mix well.

Honey-Basil Sauce

Using the ginger-garlic sauce recipe, replace ginger and green onion with ¼ cup fresh basil leaves, minced, and replace the sesame oil with 1 tablespoon of flavored olive oil. Add ½ tablespoon honey and mix well.

Apricot-Ginger Glaze

Use the ginger-garlic sauce recipe, but replace the rice wine, lemon juice and rice vinegar with ¾ cup apricot jam. Combine all ingredients in a saucepan and bring to a boil. Reduce the heat and simmer for 2 minutes, whisking steadily. Ying Chang Compestine is the author of several cookbooks, including Secrets from the Healthy Asian Kitchen.

www.MHLAS.com

June 2010

61


Shrimp and Fruit Kabobs Serves 6. Serve with noodles.

1 lb large raw shrimp, shelled and deveined 1½ cups apricot-ginger sauce as glaze, divided 3 medium plums, pitted and cut in half 3 medium red Bartlett pears or 3 fresh peaches, pitted and cut into quarters 1 small pineapple, skinned and cut into 1-inch chunks 1. Combine shrimp and 1 cup glaze in a large bowl and toss to coat. Cover and refrigerate for at least 1 hour. 2. Remove shrimp from glaze. Alternately, thread shrimp, plums, pears or peaches, and pineapple onto six 15-inch skewers, leaving about 1/8-inch between each piece to allow even cooking. 3. Preheat grill to medium. Grill shrimp kabobs, turning occasionally, until shrimp turns opaque throughout and fruit is browned and tender; it takes about 8 to 10 minutes. Baste with remaining glaze during the last 3 minutes of cooking.

Honey-Basil Veggie Kabobs Serves 6. Serve with grilled tofu, seafood or pasta. 3 small green zucchini, cut diagonally into 1-inch chunks 3 small yellow squash, cut diagonally into 1-inch chunks ½ lb baby bella mushrooms 1 lb cherry tomatoes 1 cup honey-basil sauce Wash vegetables and place in a large bowl. Add sauce; toss to coat. Cover and marinate in the refrigerator for at least 1 hour. Onto six 15-inch bamboo skewers, alternately thread zucchini, squash, mushrooms and tomatoes. Leave about 1/8 inch between each piece to allow even cooking. Preheat grill to medium. Grill kabobs, turning occasionally, until golden and tender, about 10-15 minutes. Recipes by Ying Chang Compestine, author, Secrets from the Healthy Asian Kitchen.

62

Natural Awakenings of East Michigan

For a sustainable table, use cloth napkins and reusable plates, cups and utensils. For larger crowds, choose recycled or compostable goods made from non-food biomaterials. Retail brands include Verterra (Verterra.com), Preserve by Recycline (PreserveProducts.com) and Whole Foods 365 (Whole FoodsMarket.com). For online stores, see WorldCentric.org and GreenHome.com.

one side to assure even cooking. But don’t press or poke the burgers while cooking, in order to preserve the juicy interior. Season with natural salt and freshly ground pepper. Leave the grill uncovered and cook to a minimum internal temperature of 160° F. For sixounce patties, grill 2-1/2 minutes on the first side and 3 minutes after flipping for a medium burger. Toast split buns on the grill rack for the last 45 to 60 seconds of the cooking time. Special Veggie Burgers ~ Simply clean a few portobello mushroom caps and brush them with garlic-infused olive oil (put a couple of crushed cloves in the oil 30 minutes before using) and set aside. Next, slice an apple lengthwise to get the biggest possible slices and soak in water and lemon juice, which will keep them from drying out on the grill. Then, put the mushrooms on a hot grill, gill side down and carefully lay the apples down on the coolest part of the grill. When the mushrooms have softened (5-8 minutes), flip them,


place the apples on top and cover with slices of brie cheese. Serve on a grilltoasted bun. Hot Dogs ~ Choose hot dogs that are produced by sustainable meat companies and do not contain any fillers, byproducts or additives, like MSG or nitrates. Or, skip the meat altogether and try a vegetarian soy dog. Veggies ~ The key is to use locally grown, sustainably raised/organic fruits and vegetables. Natural flavors come through from produce picked within a day or so of eating, preempting the need for many seasonings or sauces. Just brush on some extra-virgin olive oil and sprinkle on natural salt and freshground pepper to taste to enjoy both favorites and exotic veggies straight from the grill. Vegetables don’t need the same high heat that meat does, so it’s best to cook them over medium heat toward the sides of the grill. Corn on the Cob ~ Just pull out the silks at the top of each ear and brush a little oil on the husks. Cook for about 10 minutes, flipping once to cook both sides. Grilled Asparagus ~ Brush with olive oil, season to taste and grill for 4 to 5 minutes. Potatoes ~ It’s easy to slice or dice potatoes and onions; wrap in foil, throw in some organic butter and place on the upper rack of the grill. Put them on first, because potatoes take 35 to 45 minutes; flip the package over half-way through cooking. Vegetable Kebabs ~ Experiment with a variety of veggies. Metal skewers are best, but wood or bamboo also work fine if first soaked in water for at least 30 minutes, so they don’t catch fire. To help prevent food from falling through the slats, use larger pieces, and then cut before serving. Fruits ~ Fruits cook most evenly over low heat. The best option for grilling fruit is to wait until the coals begin to die down. Fruit is done when it gets soft and shows dark grill marks. The

natural sugars will caramelize where the grill touches the fruit, creating tasty crunchy bits. Some grilling aficionados say that almost any fruit can be grilled and taste delicious, even with the skin on. Some people like to brush on olive oil or melted organic butter; others feel the taste can overpower the flavor of the fruit. Softer fruits and vegetables like peaches and squash might need to be placed on foil poked with holes or a cooking tool equivalent. Note that fruits tend to have a high water content that can make them extremely hot to touch, so cool a little before eating and taste

Set up containers for recycling and compost only, and post signs to let guests know what goes where for easy cleanup.

Coming in July

NATURAL FOODS Whether you’re indoors or out this month, at home with friends or vacationing with family, Natural Awakenings helps you eat well, live well, be well.

test before digging in. Cheese ~ Halloumi, a white, semi-hard cheese from Cyprus, is a wonderful grilling cheese. Brush it with oil and grill in large chunks, or pair it with fruit, like apples or pineapple, in a kebab. It is done when it softens and shows grill marks. Pizza ~ This is an easy showstopper. Roll out a favorite pizza dough and oil one side liberally. Place oil side down on a hot grill and cook until a crispy crust forms. Flip and add pregrilled toppings, then close the grill. Cook until the bottom of the pizza has turned golden brown and toppings have melted together. Remove using tongs. For a dessert pizza, follow the same process, but top the pizza with a sweet cheese like mascarpone and grilled peaches, then sprinkle fresh mint on this special treat.

For more information about advertising and how you can participate, call

248-628-0125 www.MHLAS.com

June 2010

63

Grilling a Sustainable-Style Feast  

Revel in trying new tricks with your favorite tools while you cook up a fun feast for family and friends.