Lake Holden News – 2019 Apr-May-Jun

Healthy Summer Cookout!

By Anne Fisher

The sunny days of summer are finally here! The great warm weather and all the summer holidays make this the perfect time for gathering and grilling.  Whether hosting your own cookout, or attending a gathering thrown by others, here are some ways to add super-foods to the party! With the opening of our new Lucky’s Market and Earth Fare, affordable and healthier options are available right in our neighborhood. 

Instead of typical chemical-filled hotdogs and hamburgers on processed buns with salty and sugary condiments found at most cookouts, make healthier choices.  Upgrade the quality and flavor of grilled foods by choosing organic free-range chicken, grass-fed beef and organic veggies.  For the vegetarians at the party, select organic cauliflower steaks, or Portobello mushroom caps, for a meaty and substantial option. 

For grilling beautiful free-range organic chicken, have your purveyor cut the chicken into pieces for you.  Rub it with organic herbs and spices like cumin, chili powder, turmeric, sea salt and pepper.  Cook the chicken in your oven at about 300 degrees for about 45 minutes, so it is cooked through and tender.  You can do this in advance and keep it in the refrigerator till about an hour before you’re ready to cook.  When the grill is ready, toss on the chicken to heat it and give it great grilled flavor and markings.  Because it is pre-cooked, you will only grill it for a few minutes, keeping it tender and juicy.  Brush it with homemade super-food barbeque sauce like the one below..

Brush your grass-fed flank steak with healthy oil and season it with sea salt, black pepper and a touch of cayenne.  Grill it for just a couple of minutes on each side, or to your preferred level of doneness.   Let it rest, then slice it thinly and top it with carrot top pesto, or the homemade chimichurri sauce below.  It’s absolutely guaranteed to have your guest coming back for more! 

Round out your super-food meal with new spins on traditional cookout favorites.  Try using sweet potatoes in your potato salad for a nutritious boost.  Make a fresh and colorful veggie-slaw like the one below by tossing shredded organic veggies with a light and healthy sauce.  You’ll have a refreshing super-food slaw in no time, without sugar or other suspect ingredients found in commercial coleslaw. 

Don’t forget to offer healthy beverages too! Kombucha is a fermented, lightly effervescent, sweetened black or green tea drink that comes in many fun flavors. Although it is fermented, it contains only trace amounts of alcohol.  Your guests can enjoy as is, or create a “Bucha-tini” by adding a splash of vodka or gin! Try Mother’s brand kombucha (available at Lucky’s Market), blue rose flavor with notes of elderflower with a splash of gin. Or try lavender mojito flavor with a splash of rum. Sparkling water, both flavored and unflavored, is another great option.  Serve organic lemon and lime wedges and cucumber slices for garnishing these refreshing beverages. 

Substitute high-quality ingredients that are full of nature’s own goodness, for the typical summer gathering grub.  You’ll elevate your gathering into a healthy summer soirée that your guests will remember all summer long.   

Super-food BBQ Sauce: 

Blend these in a food processor until smooth:

1 15oz can organic crushed tomatoes
¼ cup Dijon mustard (grainy or smooth)
1 tablespoon apple cider vinegar
½ diced apple (any variety)
½ teaspoon smoked paprika
pinches of: cumin, cayenne pepper, sea salt, garlic powder

Toss in a handful of fresh berries such as blackberries or raspberries, and process again until the fruit melts into the sauce.  Transfer into a sauce pan and simmer 20 to 30 minutes.  The sauce will thicken and darken.   

Chimichurri Sauce:  

Blend about ½ cup each of organic flat leaf parsley and oregano, 2 gloves minced garlic, a dash of hot sauce or red pepper flake, salt, pepper, ½ cup organic red wine vinegar and ¾ cup of extra virgin olive oil in a blender until finely minced and blended. Let it sit for an hour for the flavors to harmonize.  Then enjoy over grilled meat! 

Fresh Super-Slaw: 

Toss together organic shredded cabbage, carrots, red and yellow bell pepper, green onions, cilantro, and even a hot chili or two! Add the juice of 1 to 2 fresh limes, a tablespoon or so of soy sauce, a generous drizzle olive oil, a clove of crushed garlic and a slight splash of fish sauce. Make a large amount of this and serve on a platter garnished with fresh lime slices for guests to drizzle over.  Your guests will love this colorful gorgeous dish!  

 

Jeanne Richbourg

Jeanne Richbourg

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