July 29th, 2010 - Barbara Feiner
Whether raw, grilled or roasted, red bell peppers are an incredible low-calorie source of vitamin C.
One medium bell pepper has only 25 calories, while providing:
- 190% of your daily vitamin C requirement
- 2 g fiber
- 4% of your daily vitamin A requirement
- 4% of your daily iron requirement
But does nutritional content change when peppers hit the grill or roasting pan?
Peppers shrink as they cook, and vitamin C is heat-sensitive. Grilled peppers will therefore contain less vitamin C, but you’ll make up for it by consuming a larger, more concentrated portion of the veggie, explains registered dietitian Karen Collins, nutrition adviser for the American Institute for Cancer Research. Ultimately, regardless of preparation, a half-cup serving of red bell peppers provides a full day’s vitamin C requirement.
Conversely, vitamin A levels are higher when red peppers are roasted, Collins says. That’s because the cooking process leads to better absorption of beta-carotene.
But watch out for hidden calories and sodium in jarred roasted red peppers (or similar varieties found in supermarket or restaurant antipasto bars).
“When they are marinated in oil, of course, calorie content increases,” Collins says. “Sodium content also changes with preparation. Jarred roasted red peppers usually contain added salt, which increases sodium content markedly.
“However, you can broil or bake fresh red peppers in a hot oven (about 450°F) for 7 to 10 minutes; then put them in a bag to cool for about 15 minutes. You’ll have roasted red peppers with the near-zero sodium content of raw red peppers.”
How to Choose an Organic Bell Pepper
- Look for firm, brightly colored peppers with tight skins.
- Peppers should be heavy for their size.
- Avoid dull, shriveled or pitted peppers.
5 Roasted Red Pepper Recipes
- Tomato and Roasted Sweet Pepper Soup
- Grilled Fennel, Corn and Red Pepper Salad
- Skewered Grilled Organic Veggies
- Roasted Vegetable Medley
- Roasted Red Pepper Hummus
Photo: Woodleywonderworks
Read More: Grill Organic Red Bell Peppers for a Vitamin Boost
Tags: barbecue, bell peppers, grilling, Health, Organic Food, peppers, recipes, sodium, vegetables
Posted in Organic Food | Comments Off
August 16th, 2009 - Barbara Feiner
When they hear the word “plank,” many people immediately think of pirates—and an untimely demise.
But chefs have long been fans of planking, a grilling method first embraced by Native Americans in the Pacific Northwest. Not surprisingly, they planked the region’s bountiful fish and seafood, creating a barbecue trend that’s experiencing a resurgence today.
As the name implies, fish fillets and shellfish are placed on a wet, aromatic wooden plank, which flavors the food.
You can purchase precut planks at barbecue and grill shops, supermarkets, some natural and organic food stores, and online. Read labels carefully to ensure you’re buying organic planks, such as Elizabeth Karmel’s Grill Friends Organic Cedar Grilling Planks, made from organic American wood that comes from sustainable forests.
Another source for planks is your local lumberyard; just be sure to buy untreated hardwood lumber (again, preferably organic).
The best wood choices for planking are cedar, alder and oak. Hickory and maple also work well. Do not use pine or other soft woods, as they are too resinous.
Before grilling, presoak the plank in water for 30 minutes to 2 hours. Pat planks dry with paper towels, and spray-coat or lightly oil one side. (You’ll place seafood on the oiled side.)
Season fillets or seafood lightly with an herb blend, such as Taj Rub, or simply use salt and pepper. Go easy, as you don’t want to overpower the flavor imbued by the plank.
Preheat one side of the grill to medium-high, and place the planked seafood on the indirect (nonheated) side. Close the lid, and turn down the heat to medium. After 10 minutes, check fish and seafood frequently for doneness.
Be advised: Seafood changes from translucent to opaque as it cooks, and it will continue to cook after it is removed from the heat. Cook just until opaque throughout.
If you’re grilling fish without a plank, follow the tips provided in Fish on the Barbie.
For Your Organic Bookshelf: The Plank Grilling Cookbook: Infuse Food with More Flavor Using Wood Planks
Tips courtesy of the Alaska Seafood Marketing Institute
Read More: Plank Grilling with Organic Wood
Tags: barbecue, grilling, Organic Food, shopping, sustainable fish
Posted in Organic Food | Comments Off
August 9th, 2009 - Barbara Feiner
If I had to choose my favorite way to cook fish or seafood, grilling over an open flame—caveman style—would trump indoor methods.
I usually apply a dry rub, such as Friday’s recipe for Taj Rub. The grill can take it from there.
If you prefer to sauce your fish or seafood, I’d suggest the following recipes from our Organic Blog:
Sustainable salmon is a year-round favorite. It’s high in heart-healthy omega-3 fatty acids and has the perfect texture for grilling.
Preparing the Grill
- Fish cooks best over a medium-hot fire; shellfish requires a hot grill.
- Make sure the grill is hot before you start cooking.
- Liberally brush oil on the grill just prior to cooking.
Grilling Fish and Shellfish
- Cut large steaks or fillets into meal-size portions before grilling.
- Use a grill basket or perforated grill rack to keep flaky fish or smaller shellfish from falling through the grill bars.
- Brush fish or shellfish with oil very lightly just before cooking.
- Always start to grill fish with the skin side up. (If the skin has been removed, the skin side will appear slightly darker.) This allows the natural fat carried beneath the skin to be drawn into the fillet, keeping it rich and moist. It’s also easier to turn when the more delicate or “flesh” side cooks first.
- Turn fish/shellfish only once. For easy turning, use a two-prong kitchen fork inserted between the grill bars to slightly lift fish fillets or steaks; then slide a metal spatula under the fish and turn. Use long-handled tongs to turn shellfish. (Check out this slotted fish spatula.)
- Cook fish approximately 10 minutes per inch of thickness. Fish/shellfish continues to cook after it’s removed from the heat, so take it off the grill just as soon as it’s opaque throughout. To check for doneness, slide a sharp knife tip into the center of the thickest part of a seafood portion, checking for color. Remove from the heat just as soon as it turns from translucent to opaque throughout.
Tips and photo courtesy of the Alaska Seafood Marketing Institute
Read More: Fish on the Barbie
Tags: barbecue, grilling, Organic Food, recipes, salmon, spices, sustainable fish
Posted in Organic Food, Organic Food Recipes | 1 Comment »
August 7th, 2009 - Barbara Feiner
Spice rubs, often called “dry rubs,” are carefully crafted spice blends that are used to season meat, poultry and fish in lieu of a wet marinade or grilling sauce.
Simply coat your protein of choice with the rub, and allow it to marinate so the flavors can be absorbed.
Our weekend recipe is an Indian spice rub that’s ideal for a sustainable fish like Alaska salmon. It starts with garam masala, an aromatic blend of coriander, black pepper, cumin, cardamom and cinnamon. Commercial blends are available in the spice aisle of your local supermarket, natural and organic food store, or Indian market.
Taj Rub
1 tablespoon garam masala
1 to 2 teaspoons packed brown sugar, to taste
1 teaspoon coarse kosher salt
1/2 teaspoon garlic powder
1/4 teaspoon paprika
1/4 teaspoon onion powder
Blend all ingredients. Rub 1/2 to 1 teaspoon (per portion) onto fish.
Suggested Reading
Recipe and photo courtesy of the Alaska Seafood Marketing Institute
Read More: Taj Rub
Tags: barbecue, grilling, Organic Food, recipes, salmon, spices, sustainable fish
Posted in Organic Food Recipes | 3 Comments »
May 19th, 2006 - Barbara Feiner
 I’ve dedicated this week of blog entries to barbecue season—specifically, organic hot dogs, veggie dogs and bratwurst. As the weekend nears, I’d like to feature one last recipe from Chef Todd English of Olives restaurants. Author of The Olives Table, he recently worked with the Grain Foods Foundation to create the following signature sandwich recipe, which offers a new take on a traditional backyard favorite. All of the ingredients should be readily available at your local natural and organic food store.
“Bread is as essential to barbecue as the meat on the grill,” Chef English says. “Adding the right kind of bread, bun or roll enhances the taste of your barbecue creation.”
Hot Dogs With Whipped Black-Eyed Pea Spread, Relish and Mustard
Makes 12
- 2 cups plus 2 teaspoons extra-virgin olive oil, divided
- 1 bunch rosemary, finely chopped
- 3 cloves garlic, sliced
- 3 cups black-eyed peas, cooked
- 2 tablespoons roasted garlic cloves
- Dijon mustard to taste
- 12 hot dogs
- 12 hot dog rolls
- 2 cups bright green pickle relish
- Place a pot with 2 teaspoons of olive oil on the grill. Add rosemary and sliced garlic. Heat for about 1 minute.
- Stir in black-eyed peas. Add just enough water to cover peas, and then transfer mixture to a blender. Puree the mixture while slowly adding roasted garlic and the remaining extra-virgin olive oil in a steady stream. Once emulsified, add Dijon mustard and salt and pepper to taste.
- Place hot dogs on grill; cook until crispy and warmed through.
- Slit rolls down the middle and toast on the grill for 1 minute. Spread pea puree on one side of rolls and mustard on the other. Place a hot dog in each roll. Slit each down the middle and fill with relish.
Recipe and photo courtesy of the Grain Foods Foundation
Read More: Barbecue & Buns
Tags: barbecue, bbq, food recipes, hot dogs, Todd English
Posted in Organic Food Recipes | Comments Off
|
|
|
