A Member of Edible Communities
Spring 2019 No. 32
Discovering Spring
Fit Foodie
Goth Food
Chickpeas
edible
Contents Spring 2019
10 Features
In Each Issue
10
6
Editor’s Note
7
Spring is like a perhaps hand
8
In Season
22
OC Farmers’ Markets
24
Our Advertisers
The Beauty Of Goth Food By Michele Jacobson
14 Chickpea
By Michele Jacobson
18
The Fit Foodie
By Mareya Ibrahim
By Gina Mullins Cohen By E. E. Cummings
By Gina Mullins Cohen
2 Spring 2019
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Contents
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Spring 2019
Recipes:
13
Japanese Shokupa
16
Pasta e Ceci with Sundried Tomatoes and Green
17
Curried Hummus
17
Vegan Coconut Meringue Cookies
By Michele Jacobson
By Michele Jacobson
By Michele Jacobson
13
By Michele Jacobson
21 Bacon-Wrapped Corn on the Cob
By Mareya Ibrahim
21
Fiery Feta Corn on the Cob
21
Mexicali Corn on the Cob
21
Pumpkin Seed Pesto Corn on the Cob
By Mareya Ibrahim
By Mareya Ibrahim
By Mareya Ibrahim
21
Cover Photo: Mashiki Dreamstime.com 4 Spring 2019
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Editor’s Note edible Communities 2011 James Beard Foundation Publication of the Year
Discoveries of Spring Coming in, out of the rain, wind and cold temperatures of the recent Southern California winter, has proven to be slower than I remember. I always find the passing of seasons a bit sad. One thing I love about winter is that my family cooks more. We bake, we sauté, we steam, we roast and I (make) toast! I did not grow up loving the art of cooking and if truth be told, my husband is the true chef in our family. He just gets it. When we dine out, he can interpret the ingredients of the dish in front of him in one, very simple bite. As spring’s warm weather rolls out in front of us, I plan to keep him busy creating my favorite springtime dishes and discovering some new ones, as well. Did you hear that Bill? The challenge is on! This issue speaks to experimenting and to discoveries of the spring. Recently, my family had the opportunity to travel throughout Orange County, Riverside County and San Bernardino County in search of the brilliant orange fields and hillsides covered in California Poppies. They are still in bloom in many places, so if you have not experienced this incredible phenomenon, do it! Moving from the radiance of orange and gold of the California Poppies to foods the color of charcoal, midnight blues and the deepest of purples and black, you might mistake this issue for an autumn edition, but what you are about to discover is a array of dark-delights fit for spring. Regular contributor, Michele Jacobson taps in to the mystery of black (goth or dark) food and brings this to our attention in the feature story, The Beauty of Goth Food, beginning on page 10. Did you ever think of charcoal colored ice cream as a treat on one of our warm spring days? How about a glass of lemonade the color of blackberries? Goth food has been growing in popularity over the last 5 years. Jacobson speaks to this craze in detail. She covers the controversial issues associated with this trend, as well. Jacobson also brings us a piece on the often, overlooked chickpea. Her story, Chickpea, provides insight into the history of this favorite legume, as well as three exclusive recipes. You can find it on page 14. Mareya Ibrahim, the Fit Foodie, speaks to all of us girls who love to grill, in her Fit Foodie column in this issue. Don’t forget to pick up a copy of Ibrahim’s cookbook, Eat Like You Give a Fork, which we highlighted in out last issue, Edible Orange County, Winter Warm 2019. Winter is gone and although I always miss the season that falls away, I welcome the warm promise of spring and the opportunities and breakthroughs yet to be made. And, while you are out there, making your own discoveries and finding your way through the wonders of this season, remember to eat good food, laugh a lot and choose to be happy. Happy Spring!
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Orange County® Published by Eclipse Media Partners, LLC Editorial Staff Gina Mullins-Cohen Editor gina@edibleoc.com 310-721-3093 | 949-315-6445 Bill Cohen Editor: Arts and Culture 310-721-3093 | 949-315-6445 info@edibleoc.com Robert D. Mullins Investigative Reporter Editor info@edibleoc.com 310-721-3093 | 949-315-6445 Kim Mabon Creative By Design Creative Director kim@creativebydesign.net 951-226-5617 Moe Goode Web Master info@edibleoc.com Digital Magazine Producer Creative By Design kim@creativebydesign.net Advertising Gina Mullins-Cohen Publisher gina@edibleoc.com 310-721-3093 | 949-315-6445 Judy Warfield Advertising Sales Manager jcwarfield1@gmail.com 619-820-1346 No part of this publication may be used without written permission from the publisher ©2019. Every effort is made to avoid errors, misspellings and omissions. If, however, an error comes to your attention, please accept our sincere apologies and notify us. Thank you.
–Gina Mullins Cohen 6 Spring 2019
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SPRING IS LIKE A PERHAPS HAND
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Spring is like a perhaps hand (which comes carefully out of Nowhere) arranging a window, into which people look (while people stare arranging and changing placing carefully there a strange thing and a known thing here) and changing everything carefully This poem is from the Public Domain and was found on Poets.org. Do you love poetry? Sign up for a poem-a-day at poets.org.
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Spring 2019
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In Season
8
Spring 2019
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Spring By Gina Mullins-Cohen
Apricots Asparagus Avocados Basil Beans, Green Beets Boysenberries Broccoli
Cabbage Cantaloupe Carrots Cauliflower Celery Chard Cherries Collards Corn Cucumber
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Dates (Medjool) Eggplant Figs Grapefruits Grapes Kale Kiwifruit Lettuce Melon
(Honeydew/ Persian/ Watermelon) Mushroom Nectarines Okra Onion (Dry/ Green) Olallieberries Oranges Passionfruit Peaches Peas (Blackeyed/Green) Plums Raspberries Spinach Squash (Summer) Strawberries Tomatoes Turnips
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THE BEAUTY OF
GOTH By Michele Jacobson
M
y grandmother sometimes burnt the toast, but she’d tell me to eat it anyway, saying “a little charcoal is good for you because it absorbs the toxins in your system.” Is there truth to this old wives’ tale and, if so, do the health benefits transfer over to that cool looking black-ash croissant on your plate? Don’t bet on that, although it’s fun to eat. Recently, charcoal ash, squid ink and black sesame are popping up in edible creations like white on bread.
CHARCOAL ASH These, so-called, Goth foods, are often tinted with foodgrade activated charcoal. This is made by heating coconut shells to very high temperatures until they become completely burnt up or carbonized. The resulting carbon ash is then processed with either hot air or steam. Only very small amounts are used to color foods, such as ice cream, beverages, bagels and other specialty breads. Therapeutic-grade activated charcoal is a very different substance, which can absorb, and then eliminate, chemicals from the body. However, it cannot differwww.edibleorangecounty.com
FOOD
entiate between toxins and other elements, so nutrients such as vitamins, minerals, and even prescription medications might be eliminated before they can be properly absorbed. Today’s over-the-counter charcoal detoxification systems can dangerously disrupt the efficacy of over 200 different medications, including birth control pills, and should be approached with caution. Therapeutic-grade activated charcoal should be used under a physicians’ supervision. Despite the Goth food craze, the New York City Department of Health confiscated all coconut ash-infused foods during their June, 2018 inspections. They claimed the foods were “adulterated” and not approved by the FDA. In actuality, the FDA has issued no explicit guidelines regarding coconut ash foods, neither approving nor banning the ingredient. Black foods are widely available elsewhere, and fun to eat…just don’t eat too much of them. The small amount of charcoal ash used to color food, coupled with individual serving sizes, limits the chance of any true adverse effect, as well as the possibility of any benefit. (Nobody is eating that Goth ice cream cone for its’ health effects, anyway.) Spring 2019
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Sesame seeds are a small but mighty whole food, containing a balance of the fatty acids omega’s-3, 6 and 9, as well as iron, fiber, B-vitamins, non-dairy calcium, and a host of minerals and antioxidants. (the CPC) warns that bamboo charcoal is different from activated charcoal, and not only doesn’t provide health benefits, but manufacturers who claim it does may be in violation of Japanese labeling laws.1 This didn’t stop Burger King in Japan from releasing their limited edition Kuro burgers. The trendy black burger featured a black bun and optional black cheese, both infused with bamboo charcoal ash, and special sauce made with black squid ink.
SQUID INK
In Japan, everything from hamburger buns to underwear can be found infused with charcoal ash. However, there they use carbonized bamboo, also known as BCPs, or Bamboo Charcoal Products. Purported benefits of BCPs include everything from elevated mood to improved blood circulation. Manufacturers of BCP-infused underwear claim that they emit infrared rays, which increase metabolism and release negative ions. The Japanese Consumer Protection Commission
There’s a lot more to squid ink than its deep, dark color and subtle flavor of the sea. Used widely in both pasta and risotto dishes, squid ink is harvested from the ink sacs of various cephalopods; octopi give black ink, squid give blue-black, and the most commonly used, cuttlefish, provide dark brown ink. For the mollusks, the ink is a defense mechanism, shooting out to blind predators. It is made of melanin pigment, but contains a host of other nutrients, including proteins, minerals, enzymes and amino acids. So, although it may be venomous to other squid, it provides benefits to humans. In fact, research shows that it can fight bacterial infections, as well as inhibit cell growth in tumors.2 The Italian word for cuttlefish is seppia (think: brown sepia tone), and originally the substance was indeed used for ink. Foodgrade squid ink is extracted from the holding sac once the fish is caught and dead, and is regarded as a way to utilize all parts of a food source. Ink sauce originated in Italy, where the most common dishes are Pasta nero and Risotto nero, or the iconic Spaghetti al nero di seppia, where fresh squid is cooked in sauce containing its own ink. Arroz negro is a Spanish rice dish featuring squid ink. You can easily buy jarred squid ink, fresh ink from your fishmonger, or squid ink pasta.
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Squid ink is also widely used in Japan, where it is called Ika-sumi sauce; ika means squid and sumi means ink. It is usually sold in small packets for easy usage, and the most common recipe is for Ika-sumi Jiru, or cuttlefish ink soup, an amalgamation of cuttlefish, pork, bitter greens, dashi and squid ink. But the Japanese have taken the ingredient to new levels, with novel creations such as squid ink ice cream and squid ink soda, and of course that special sauce for black Kuro burgers.
BLACK SESAME Lately black sesame seeds have been sprouting up in everything from ice cream to tahini. But sesame is hardly new to the food scene; it is the oldest oil-seed crop known to man! Sesame plants are native to Africa, where they can ruggedly survive both drought and monsoon conditions, but today it is primarily grown in Asia. Sesame seeds are a small but mighty whole food, containing a balance of the fatty acids omega’s-3, 6 and 9, as well as iron, fiber, B-vitamins, non-dairy calcium, and a host of minerals and antioxidants. Black and golden sesame seeds have their hulls intact, while the white are hull-less, thus diminishing their calcium content. Otherwise the seeds are nutritionally similar, and benefit digestion, bone health and hair growth. Although there are indeed purists, different colored sesame seeds are largely interchangeable in recipes, allowing for culinary creativity. There are slight differences in flavor, but not enough to make exchanging one for the other anything but a taste preference. Black sesame seeds have a nuttier, slightly bitter taste. Black sesame seeds are a relatively recent food trend in America and Europe, though the light seeds have long been popular. However, in Asian countries black sesame has been a mainstay for thousands of years, where it is used in a wide variety of dishes, both savory and sweet. In India, black sesame seeds are called kala til, and are the base of an array of sweets made with jaggery, a type of Asian brown sugar. In Korea, the seeds are finely ground and combined with rice to make Heugimja-juk, a nourishing black sesame porridge. In Cantonese cuisine, Hakzimaawu is a traditional soup made from black sesame seeds, peanuts, rice, sugar and water; ground and blended together. In Japan, black sesame is a common ingredient, and can often be
Japanese Shokupan Black sesame paste can be easily made at home: Roast 1/2 cup of black sesame seeds in a dry pan over medium heat for about 2 minutes, continually shaking the pan back and forth. Cool seeds, then grind in a food processor, with honey to taste, about 3-4 tablespoons. May be used immediately or stored in a closed container in the refrigerator.
found in the form of Nuri Goma, or black sesame paste, which is simply black sesame seeds and honey. It is used as a filling in baked goods, or as a spread on bread, known as shokupan. It’s clear from food history that black foods are not just a passing trend, but one that delights the eyes and palate of people all around the world. 1 - http://www.taipeitimes.com/News/taiwan/archives/2007 /10/27/2003384979 2 - https://www.pharmaceutical-journal.com/opinion/blogs/ medicinal-uses-of-squid-ink-/11117788.blog?firstPass=false
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Chickpea T
By MIchele Jacobson
he humble chickpea has gone rogue. While not quite exotic, this delicious, nutritious legume is at home in a wide range of international dishes. Long a staple of Mediterranean, North African, Middle Eastern and Indian fare, Americans have caught on to the myriad ways chickpeas can be used in everyday cuisine. They can be whipped into hummus, fried as falafel, mashed into veggie burgers, or simmered in a stew. Not to mention tossed into salads, oven-roasted as a better-for-you bar snack, or simply eaten with a spoon; dashed with paprika, cumin and parsley. They are at home in a pan with chicken, or as stellar vegan fare. There seems to be no dish in which the humble chickpea doesn’t work beautifully. There are almost as many words for chickpea as there are ways to prepare it; the Italian ceci, Indian gram, Egyptian pea, or Spanish garbanzo. Although the name implies it is a pea or bean, chickpeas are a legume. There is evidence they have been eaten in the Middle East for almost 10,000 years! Today, India is both the largest producer and consumer of chickpeas, where it is a dietary staple. Chickpeas are also grown in the United States, primarily in the Northwest. Per capita consumption in 2017 saw a more than 50% increase from the previous year. To keep pace with rising demand, U.S. acreage for chickpeas increased 53 percent in 2017, and imports, primarily from Canada and Mexico, also increased. There are over 90 types of chickpeas, but the most prevalent in the U.S. is Kabuli, the large, beige-colored canned variety. Alternatively, Desi chickpeas are smaller and darker; these are usually sold dried, or ground into flour for gluten-free baking. Chickpeas are increasingly popular on restaurant menus as a way to satisfy a fast-growing vegan clientele. Chickpeas fuel the almost $1 billion U.S. hummus market, whipped up into both classic savory and non-traditional dessert renditions, such as chocolate and other candy flavors. While chickpeas and hummus share a similar nutrient profile, they are often not nutritionally equivalent because commercial processing can affect the bioavailability of nutrients (a great incentive to make your own hum-
mus!). However, studies do show that hummus is a healthier option than other dips and spreads, i.e. ranch and other dairy-based dressings, as well as other types of bean dip. Chickpeas also provide health benefits beyond nutrition, as research shows they help prevent or offset the development of chronic diseases; type-2 diabetes by improving insulin resistance, and cardiovascular disease by lowering LDL (bad) cholesterol. The antioxidants in chickpeas have been shown to reduce the risk of certain types of cancer, including breast, prostate and colon cancer. A one cup serving of chickpeas provides 30 percent the RDA of protein and 50 percent of fiber, as well as an array of vitamins, amino acids and minerals, including iron and phosphorus. Chickpeas contain phytates, which many people think are cause for concern. Phytates are sometimes called anti-nutrients, because they can bind to other nutrients and make them less absorbable. However, phytates are actually beneficial anti-inflammatory phytonutrients, which augment the health benefits of chickpeas. Phytates have been shown to both lower the glycemic index of a food, and help normalize cell growth, thus stopping the proliferation of cancer cells.
Chickpea Preparation There are endless ways to prepare chickpeas! The easiest, of course, is to open a can, as the canning process does not compromise their nutritional content. To keep your chickpeas healthy, always choose the low- or no- sodium type in either a BPA-free can or box. (While chickpeas themselves are naturally low in sodium, a can of the regular variety contains over 1,200 grams!) But, if you have the time (and foresight), you will enjoy superior flavor and texture if you cook up dried chickpeas. Dried are also cost-efficient; the average price is less than half that of canned, 25 cents per cup of cooked dried beans to 60 cents, canned. Soaking chickpeas prior to cooking is recommended in order to decrease cooking time. It also aids digestibility because the gascausing molecules, oligosaccharides, are released into the water, which is then disposed of. Many people like to remove chickpea
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RECIPE Pasta e Ceci with Sun-Dried Tomatoes Yield: 4 generous and Greens A twist on the Italian classic, this recipe provides the meaty bite of sun-dried tomatoes and the colorful nutrition of leafy greens.
Mirepoix: 1 small onion, 1 stalk of celery, 1 medium carrot; finely chopped 3 Tbsp. good quality olive oil 1 sprig of rosemary and 3 bay leaves 2 garlic cloves, smashed and minced 1 can Italian tomato paste, or about 5 Tbsp. 1 1/2 cups cooked (or canned) chickpeas 2 cups small round Italian pasta, such as ditalini or anelli 2 - 3 cups hot water combined with the aquafaba, if desired (more as necessary) 1/2 cup red wine Salt and pepper, to taste Red pepper flakes 8 filets sun-dried tomatoes (either oilpacked or dried) 2 - 3 cups roughly chopped greens, i.e. spinach or kale Parmigiano-Reggiano cheese, for grating DIRECTIONS 1. Heat olive oil over medium heat in a
large, deep sautĂŠ pan. 2. Add mirepoix and cook until vegetables are softened and just slightly golden, stirring occasionally. 3. Add rosemary and bay leaves, stir, and then add garlic. 4. Add tomato paste and mix together with the vegetables. 5. Add chickpeas, 2 cups of water (or water/aquafaba mixture), red wine, uncooked pasta, and salt and pepper to taste. Stir well. 6. Slice sun-dried tomatoes into thin
skins in order to make super-smooth hummus. During the soaking process, add 1 tablespoon of baking soda to the water to increase alkalinity and facilitate peeling. However, soaking and skin removal are not necessary for preparation.
Boil Method Dried chickpeas can be prepared by simply rinsing and boiling. Add salt to the cooking water for a more flavorful end result. You can also add bay leaf, garlic, peppercorns, or other botanicals. Place soaked, drained chickpeas in a large pot and cover with water, 6 cups to 1 pound of dried chickpeas. Gently simmer over a low flame until tender, approximately 45-90 minutes. Un-soaked chickpeas require about 3 hours. (Soaking can cut two hours off the cooking time.)
strips, then add to the pan with a dash of red pepper flakes, if desired. Continue cooking. 7. Simmer for approximately 20 minutes, stirring well and often, scraping the bottom of the pan. Add additional hot water as necessary, as it will be absorbed by the pasta as cooking progresses. 8. When the pasta is soft, add chopped greens and stir until wilted. Adjust seasonings to taste. 9. Ladle into serving bowls and top generously with grated cheese.
Pressure Cooker or Instant Pot Method: Research shows that soaked and pressure-cooked chickpeas retain significantly more protein than boiling. Soak chickpeas in 4 cups of water for at least 8 hours, or overnight. Place in cooker and add an additional 4 cups of water, plus 1 tablespoon of salt. Set cooker according to directions for 20 + minutes. (Un-soaked chickpeas require 40 minutes). Release steam for 10 minutes.
Slow Cooker Method Soaking is not necessary for this method. Add 1 pound of dried chickpeas and 7 cups of water to a slow cooker. Cook on high for 3 to 4 hours, or on low for 6 to 8 hours.
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Germination - No Cooking Method Raw foods enthusiasts delight! Sprouting chickpeas improves protein levels and digestibility, although at a lower level than cooking. Rinse dried chickpeas in lukewarm water. Put in a glass jar and cover with 2-3 inches of water. Cover with cheesecloth and secure with a rubber band. Allow to soak for 24 hours in a dark area. Strain water and rinse. Place moist chickpeas back in the clean jar, cover with the cheesecloth, and lay jar in a dark area. Repeat this process 2-3 times a day until the chickpeas sprout. When “tails” are 1/4 inch long, rinse and drain again, then allow to dry. Keeps in the refrigerator for 5 days.
RECIPE Curried Hummus Scoop this sweet and spicy homemade hummus atop a mixed green salad, then garnish with sliced apples and chopped walnuts. INGREDIENTS 2 cups chickpeas (a 15 ounce can) 1 Tbsp. curry powder 1 tsp. turmeric powder 1/2 tsp. cumin 1 Tbsp. plus 2 tsp. honey (more to taste) 2 Tbsp. high quality oil (I like Avocado Oil, but Olive Oil is fine for traditionalists) 3 Tbsp. water, or aquafaba/water mix (canned liquid is fine) Tiny pinch of salt DIRECTIONS 1. Add all ingredients to a food processor or Magic Bullet. 2. Mix until combined and smooth, adding more water if necessary. (Due to the addition of powdered spices, this hummus will be thicker than usual.) 3. Adjust seasonings to taste.
RECIPE Vegan Coconut Meringue Cookies Yield: Makes approx. 40 pieces. After testing many batches of these delectable cookies, I deduced that aquafaba from canned chickpeas produced the best results. This may be due to its uniform consistency; gently shake the can first to distribute starches evenly. I recommend lightly toasting the coconut in a 325 degree oven for 3-4 minutes. Allow to cool before adding to the meringue. (Coconut-free meringues are also delicious!) INGREDIENTS Aquafaba (liquid) from one can of chickpeas, approx. 1/2 cup, or 12-14 Tbsp. 1/4 tsp. cream of tartar 3/4 cup granulated white sugar 1 tsp. good quality vanilla extract 2 cups unsweetened, shredded coconut Tiny pinch of salt Parchment paper to line cookie sheets DIRECTIONS 1. Preheat oven to 250 degrees. 2. Beat aquafaba and cream of tartar together until soft peaks form. 3. Add the sugar a teaspoon at a time, so the meringue does not collapse. Continue beating until stiff peaks form. 4. Beat in vanilla extract and salt. 5. If adding coconut, fold in very gently. 6. Spoon tablespoon-sized mounds of the meringue onto parchment paper-lined cookie sheets. 7. Bake for 45 minutes, then turn the oven off. Allow pans to stay in warm oven for 1 hour so the meringues firm up. Do not open the oven!
Aquafaba Aquafaba is a new discovery in the food world, circa 2015. The word is Latin for water-chickpeas, a perfect description as it consists simply of the cooking liquid. Watch as it magically emulates egg whites, whipping up into vegan meringues or mayonnaise. Substitute 2 tablespoons of aquafaba for one egg white, or 3 tablespoons for a whole egg. If using canned liquid, shake first to evenly distribute the starches. Aqaufaba can also be frozen; when thawed it whips up as well as the fresh. Note: if you are going to use cooking water as aquafaba, do not add salt or baking soda. Whatever you call them, and however you cook them, chickpeas are a bona fide superfood…now go and get your chickpeas on!
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The Fit Foodie
GIRL ON GRILL
A Smokin’ Hot Guide to Flavor-Packed Food for Women
Mareya Ibrahim is The Fit Foodie, a TV chef, holistic nutrition coach, author and award-winning entrepreneur and inventor. She is the author of “Eat Like You Give a Fork,” and a signature chef to the NY Times bestseller “The Daniel Plan: 40 Days to a Healthier Life”. Mareya is the host of “Recipes For Your Best Life” Podcast and is a frequent guest on national cooking shows. Connect with Mareya at mareyaibrahim.com.
I
BY MAREYA IBRAHIM
have to start by giving credit where credit is due. I owe my love for the grill game to my father. It didn’t matter what time of year it was – could be in the middle of January, 2 degrees Fahrenheit and a foot of snow on the ground – and you could find my father on the deck in a parka, boots and a spatula and beer in hand, with the tantalizing smell of grilled chicken, kofta, whole fish, shrimp and veggies wafting throughout the neighborhood. You could’ve eaten a full meal but then the aroma would infiltrate your nose, take over your brain and immediately make your stomach growl. Another great thing about grilling is almost fail-proof. You can cook just about anything, even dessert and pizza, and have it taste amazing within minutes and without a lot of clean-up. Before we move on, let’s address the elephant in the room. If there’s ever been a division of roles related to things culinary, it feels like it’s at the grill. Why do they get to play with tools, sit outside with a beer in their hand and have all the fun? Maybe it’s because it’s been embedded into our psyche that women hang in the kitchen, but the grill is the guy’s domain. Have you heard people say, “He can’t cook, but he
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can grill up a storm!” Listen, sisters, you can take that task on and own it like a grill boss. And if you have the right stuff, it sure makes it a lot easier. After all, grilling is almost failproof. You can cook just about anything, paleo to vegan, pizza to peaches, go around the globe with your spices or even an elegant 3-course meal including dessert, and have it taste amazing without a lot of clean up. Now, before all the men start getting enflamed, let me state for the record, this isn’t a she-woman man hater’s club thing. This is about taking the intimidation factor out completely and bringing sexy back to the fire. I say it’s time to tame the flame and take back the tongs, ladies. It’s ‘girl on grill’. It’s what I call the TTFF approach: • Tools • Techniques • Flavors and • FUN So, grab a kombuchatini, your sassy apron, some sunshine and let the grilling games begin. This is about to get sassy. The grill doesn’t have to be the home of Flintstone-sized steaks, rubbery hot dogs or burnt burgers. Grilling can be refined or down-home. You can go around the globe to get inspired, because just about every country has its own spices and flavor profiles to borrow. You can add your own flair to it and create the ambiance, because we like to make things cute. And knowing how to keep it safe, clean and flavor-filled is what I want to share with you. www.edibleorangecounty.com
TOOLS I created a free grill ‘n chill guide that we offer on eatcleaner.com/ blog. You can grab it there! Grilled foods can be some of the most nutrient dense if you know how to do it right. It’s what I call the TTFF rule: Tools, Techniques, Flavors and Fun. I’m going to guide you through the must-haves in your grilling arsenal– because why should boys have all the fun with toys? The great part is, you don’t even need a massive grill. A tabletop version works just fine. Even a grill pan will get you there, girl. Along with that, you get to play with gadgets.
• A GREAT grill – A gas grill makes life a lot easier but you may opt for a traditional charcoal grill if you like that flavor • Cutting boards – Use separate boards for meat, chicken, seafood and vegetables so you don’t cross contaminate • Marinating Trays • Stainless Steel Tongs and Spatula • Long-handled Fork with Thermometer • Basting Brush • Cleaning brush
Start with the right stuff
• Eat Cleaner Products, including Triple Action Fruit & Veggie Wash and Eat Cleaner Seafood & Poultry Wash for cleaning grill and food
Tools
• Liners for the grill to avoid messes
Guys love their tools and we know why. It’s fun to play with gadgets. But Safety First! Dirty, greasy grills with a buildup of meat juices and grease are potential storehouses of food borne illnesses. Even scarier, grilling creates smoke laden with potentially carcinogenic polycyclic aromatic hydrocarbons, which end up on the surface (as ash) of whatever you’re cooking and can be absorbed back into your food. You know we’re sticklers for bad bacteria that can make you sick. With a coarse cleaning brush, scrape off burnt-on food, grease, marinades and the other build-up from Lord knows when the last time you cleaned your appliances and outside of the grill. Cooking your food in a Grill Basket or in Aluminum Foil pouches is a great way to keep clean up easy and to prevent flareups. Select seasonal vegetables and wash them thoroughly with Eat Cleaner Fruit and Veggie Wash and mist your shrimp, scallops, fish, chicken and other seafood & poultry with Eat Cleaner Seafood and Poultry Wash to get the funk off.
• Mopping brush for marinades
Techniques Avoid the char: The idea of just throwing food on the grill and cooking to a carbon pulp is not the objective. Using a moderate fire, avoiding flare ups and char is key to a healthy BBQ. Make sure the grill has had at least 5 minutes to warm up before placing food and avoid walking away. Just make sure you have something good to drink in hand and keep your eyes on the prize! To avoid carcinogens from overcooking, place a branch of fresh rosemary across meats – the natural oils in rosemary work wonders! • Place veggies and other foods that don’t require as much direct heat on an upper rack
• Steel skewers – Perfect for making colorful kabobs • Cedar grilling planks – Infuse food with a wonderful smoky flavor and add moisture and a delicious aroma. Grilled salmon has never tasted so good! • Grilling baskets – You can find perforated aluminum foil trays that are great for grilling edamame, vegetables and shrimp • Pizza stone – Grilled pizza is one of the most delicious things I’ve ever tasted. The smokiness of the grill adds a whole level of depth to the flavor. The stone helps to keep the cooking temperature consistent. You can also use a heavy bottomed cast iron skillet. You can also get a TON of great BBQ and serving accessories like mosquito netted trays, platters, silverware and really fun decor at Cost Plus World Market. I can’t seem to get out of that store without my cart full. • Use grill liners and grilling baskets to keep foods from dripping and baskets to keep items together and away from direct heat • Sous vide proteins that are thicker to cut down on cooking time • Rely on a thermometer to know the ‘doneness’ of your foods • Time your proteins and veggies to cook so that everything finishes at the same time; if not, you can keep the oven on low, place cooked foods in a clay baking dish or aluminum foil pan tray to keep them warm; they will retain heat better
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The Fit Foodie
Flavors
PRO-TIP: Place a whole branch of soaked rosemary on top of cooking proteins to help reduce risk of carcinogens
Believe it or not, these are meat-free! There’s never been a better time to fire it up and get to master your own BBQ than this summer and now, that you’re armed with the trips and tools of the trade, it’s time to get grillin’! And there’s never been a more flavorful meat-less main dish than this one, my Egyptian style kofta recipe made with Impossible Burger.
Grilling doesn’t have to mean traditional – whatever that means. It’s time for adventure! Let your BBQ take you on a culinary journey with the right flavors. You don’t have to use exact measurements – just borrow the ingredient palette from different countries. For a taste of India, try a Tandoori style marinade combining nonfat Greek yogurt, pureed onion, crushed garlic, curry powder, black pepper and a meat of your choice. The yogurt also helps the meats cook faster. If you like Korean BBQ, you can combine flavors like low sodium soy sauce, white vinegar, sesame oil, fresh garlic and ginger. I grew up with Middle Eastern-influenced flavors, which combines citrus, smoky herbs and a little heat to kick it up a notch. You can use a prepared harissa blend and add a little coconut or olive oil to marinate foods. A stand-by is just some good smoked sea salt, fresh garlic and lime - you can’t beat it! I like using Marinating Trays to keep food safe and meats separate. The longer your meats get to marinate and pick up those amazing flavors, the better. Some tips we’ll dive into include: • Dry: Keep a variety of spice dry rub blends handy to help vary your flavors and take you on a global tour. I’ll give you a stockpile of combos you can make and store for when you need them. • Wet: use wet marinades to soak in flavor and mop onto proteins half way into the cooking process and keep a cup of it warm to add after cooking. • Use citrus and grated onions to marinate food, infuse flavor & reduce cook time • Soak wooden skewers and cooking planks in water with a few drops of essential oils to infuse flavors • Combine extra virgin olive oil, lemon juice and fresh herbs in a mister bottle to spritz fish, veggies, chicken and other foods for a simple burst of flavor • Keep it lean and clean: Whether you’re vegetarian, vegan, pescatarian or anythingatarian, grilling gives you a chance to explore all types of ‘clean’ foods. For a big splash of color, choose a selection of fresh veggies and add cloves of garlic, fresh lemon or lime and a touch of sea salt and pepper for a simple preparation. Bell pepper, zucchini, squash, eggplant make a flavorful ‘half the plate’ accompaniment. I always recommend picking ingredients raised without chemicals, antibiotics or hormones and keeping meats like bacon nitrate-free, opt for grass fed, free range beef, natural or organic chicken and wild caught seafood. When was the last time you saw a vegetable on a guy’s grill?
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Fun From the accessories to setting the tone and flavor of the meal with décor, friends, music and fun, this is where you get to put your name on it. Make it your own. Go around the country and you’ll find sistas’ doing it their way - from the fashionistas in NYC in their Manolos to the southern gals in Tennessee boot scootin’ in Music City, Colorado for our mile-high lovin’ ladies to right here in Southern Cali for the 411 with all our favorite beaches. • Wear a fun apron with room for your tools • Put it on a stick and make it easy to eat in mini bite-sized portions. If you can hold your food in one hand and your drink in another, you’re thinking like a girl grill boss • Fill your ice cube trays with chili peppers, citrus, fresh mint
and herbs so everyone can add their own flavor to their drink • Keep your drink chilled in an insulated martini glass – and always have a dispenser of something yummy for your crowd. A spiked watermelon is a good time, too • Create a fun and inviting atmosphere where your grill is – lights, umbrellas, comfy seating, cute platters, tiki torches, lawn games – you get the drift • Download my Girl on Grill playlist on Spotify – tunes are essential to set the mood • Make it an event with friends where everyone brings over an ingredient and you make a grilled pizza party and S’mores event. • Use heavy-duty disposable plates for easy clean up – because dishes are no fun
Corn On The Cob Gone Wild There’s a very specific method to grilling the perfect ear of corn: You want to cook it on the grill in its husk (to keep it moist) for about 20 minutes total. First, pull back the outer husks (without completely detaching them), and remove all the silks. Then pull the husks back up to cover the ear and place the entire cob on the grill. After 15 minutes, pull the husks down and let the corn sit directly on the grill for the last five minutes to add a little smokiness as a finishing touch. Finish with an optional touch of melted butter or ghee and a sprinkle of sea salt. Pro tip: If you like a little char on your corn, place it back on the grill for an extra 1 to 2 minutes. Tasty Corn on the Cob Flavors and Toppings Now that your corn is cooked, it’s time for the fixings. Try these recipes and flavor combinations: Bacon-Wrapped Corn on the Cob: This is great for the carne-lovers. Remove husks from corn and boil the cobs until fork-tender. Wrap each one in a slice of nitrate-free bacon and sprinkle with oregano, granulated garlic, and pepper. Wrap the bacon-wrapped cobs in heavy-duty aluminum foil and grill until the bacon is crispy; about 8 to 10 minutes. Drain excess oil and pat with a paper towel before enjoying. Fiery Feta Corn on the Cob: Mix 2 tablespoons of feta cheese, 1 tablespoon EVOO, a dash of dried oregano, and red pepper flakes (per 1-2 cobs). Sprinkle on top of cooked, greased corn.
Mexicali Corn on the Cob: Mix 2 tablespoons cotija cheese, 2 tablespoons ghee, one-half teaspoon smoked paprika, a sprinkle of sea salt and cracked pepper. Smear onto boiled or grilled corn. Pumpkin Seed Pesto Corn on the Cob: Whip up some homemade pumpkin seed pesto with my grillalicious recipe! First, pan toast 1 cup shelled pumpkin seeds over mediumlow heat until fragrant, shaking from time to time; about 5-6 minutes. Combine 1/2 cup cilantro (packed), 3 tablespoons EVOO (or a mix of pumpkin seed oil and EVOO), 1 tablespoon lemon juice, 1 tablespoon nutritional yeast, 2 cloves fresh garlic, 1/2 teaspoon sea salt, 1/2 teaspoon white pepper, and pulse in a food processor until it forms a paste. Add toasted pumpkin seeds and pulse again, then spread on cooked corn. (Makes about 1 and 1/2 cups pesto).
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Orange County Farmers’ Markets
ORANGE COUNTY
FARMERS’ MARKETS
ANAHEIM Downtown Center St. Promenade and Lemon St. Thursdays 11am – 4pm Kaiser Permanente Certified Farmers Market 3430 E. La Palma Friday 9am -2pm Kaiser Permanente Farmers’ Market Lakeview and Riverdale Fridays 10am – 2pm BREA Brea Blvd. and Birch St. Tuesdays 4pm – 8pm BUENA PARK Corner of La Palma and Stanton Sears Parking Lot Saturdays 9am – 2pm Local Harvest Farmers Market Corner of La Palma & Stanton Saturday 9am – 2pm CORONA DEL MAR Corona Del Mar Certified Farmers Market Margarite & Pacific Coast Hwy Saturday 9am – 1pm COSTA MESA Orange County Fairgrounds 88 Fair Dr. Thursdays 9am – 1pm (rain or shine) SOCO Farmers Market 3315 Hyland Ave (South Coast Collection’s Central Lot) Saturday 9am – 2pm DANA POINT Pacific Coast Hwy. and Golden Lantern South Saturdays 9am – 1pm
FOOTHILL RANCH 26612 Towne Center Dr. Parking lot of Food Festival Thursday 3pm – 7pm FULLERTON 801 W. Valencia Dr. Wednesdays 8 am – 1:30 pm Wilshire & Pomona Thursdays Apr–Oct: 4pm – 8:3 pm GARDEN GROVE Local Harvest Certified Farmers Market Main and Garden Grove Blvd. Sunday 9am – 2pm HUNTINGTON BEACH Huntington Beach Mercada Farms Market S.W. Corner of Warner Ave & Gothard Ave. Ocean View High School Saturday 9am – 1pm Huntington Beach Certified Farmers Market Main St between Pacific Coast Hwy & Orange St. Tuesday 5pm – 9pm Local Harvest Certified Farmers Market Pacific Coast Hwy and Anderson Saturday 9am – 2pm Pier Plaza Main St. and Pacific Coast Hwy. (next to the pier) Fridays 1pm – 5pm (rain or shine)
The Great Park in Irvine Certified Farmers Market Marine Way off Sand Canyon Rd Sunday 10am – 2pm Kaiser Permanente Certified Farmers Market Sand Canyon Rd and Alton Parkway Wednesday 9am – 1pm
NEWPORT BEACH Newport Beach Certified Farmers Market Lido Marina Village Sunday 9am – 2pm OLD TOWNE ORANGE 145 S. Lemon St. Thursday 2pm – 6pm
Marine Way off Sand Canyon Sundays 10am – 2pm (rain or shine)
Orange Home Grown Certified Farmers Market 304 N. Cypress St. Saturday 9am – 1pm
LADERA RANCH Ladera Ranch Town Green 28801 Sienna Pkwy. Saturdays 8am – 1pm
ORANGE 1500 E. Village Way btw Katella and Lincoln on Tustin St. Thursdays 9am – 1pm (rain or shine)
LAGUNA HILLS
PLACENTIA Downtown at corner of Bradford and Santa Fe Ave. Saturdays 9am – 1 pm
THE GREAT PARK IN IRVINE
Laguna Hills Mall Parking Lot I-5 and El Toro Rd. Fridays 9am – 1pm (rain or shine) LAGUNA BEACH Lumberyard Parking Lot Next to City Hall Saturdays 8am – noon Jul–Aug: 8am – 11am (rain or shine) LAGUNA NIGUEL Plaza De La Paz Shopping Center Corner of La Paz and Pacific Park Sundays 9am – 1pm (rain or shine)
IRVINE Orange County Great Park Sand Canyon and marine Way Sundays 10am - 2pm
LA PALMA Kaiser Permanente Certified Farmers Market 5 Centerpointe Dr. Every Other Friday 9am – 2pm
IRVINE CENTER Corner of Bridge & Campus Across from UCI Saturday 8am – Noon
MISSION VIEJO 200 Civic Center Dr. City Hall Parking Lot Saturday 9am – 1pm
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SAN CLEMENTE 200 Block Avenida Del Mar Dr. Sunday 9am – 1pm SAN JUAN CAPISTRANO El Camino Real & Yorba Linda Wednesday October – March 3pm – 6pm April – Sept 3pm – 7pm SEAL BEACH 13960 Seal Beach Blvd. Thursdays 1pm – 6pm TUSTIN Corner of El Camino Real and 3rd St. Wednesdays 9am – 1pm (rain or shine) YORBA LINDA Main St. and Imperial Hwy. Saturdays 9am – 1pm www.edibleorangecounty.com
OUR ADVERTISERS CHEFS FOR FISH (P.5) Chefsforfish.org Info@chefsforfish.org Chefs that are passionate about serving the best food possible to customers which means using delicious ingredients produced without harming the planet. These chefs strive to offer only environmentally sustainable food and to incorporate this principle into their sourcing practices whenever possible. Many of them have built their brands and reputations around this commitment. It is their business to ensure that U.S. policies and regulations support and improve the domestic food systems and products they rely on in their kitchens and restaurants. When it comes to their seafood dishes, they must have a consistent supply of sustainablycaught fish—now and in the future.
FARM FRESH TO YOU (P.7) www.FarmFreshtoYou.com 1-800-796-8009 contactus@farmfreshtoyou.com The Barsotti-Barnes family encourages people to eat healthy, organic food and by believing in a better agricultural system for all. Farm Fresh to You delivers the finest fresh, organic products directly to your door, straight from the family farm. The hope of those at Farm Fresh to You is that the price Americans pay for food will someday reflect the real cost of producing it: the stewardship required to make sure that the land will remain fertile and productive, the health and benefits necessary to maintain an active labor force, a strong rural community, and a profit margin that will provide the incentive for people like us to spend every waking moment producing food and fiber for the rest.
CREATIVE BY DESIGN (BACK COVER) 951.226.5617 creativebydesign.net Our creative professionals have over 45 years of hands on experience on the client and agency side. Our knowledge of marketing & design from both sides of the desk, allows us to know what is a fad, what works and what will work for the client and not just us. Our integrated approach incorporates strategy, planning, creative and media to determine what will work for you, we then develop a plan to meet your goals, be they short or long term. Let our years of experience and holistic approach help guide you and your business to get the results you are looking for from your advertising and marketing efforts.
KUTT’N KINGS (P. 3) 951.208.3057 kuttnkings.com Kutt’n Kings is a Gentleman’s Barbershop located in the historic Grand Circle of Corona. Come in for a traditional hot towel shave and experience the difference of private, personal service. A single-chair shop offering fades, tapers and combovers as well as beard service and special cuts or designs. The owner and sole proprietor, Leo Mabon, has been cutting hair for over 35 years and takes pride in offering topnotch service to every client. At Kutt’n Kings, it’s not just a haircut, it’s an experience. Book appointments online at kuttnkings.com.
EAT CLEANER (Inside Front Cover & P. 1) Info@eatcleaner.com www.eatcleaner.com Protect and preserve your family’s food with EAT CLEANER, the award-winning line of all natural food wash a + wipes that remove wax, pesticide, residue and bacteria that can cause food borne illness. EAT CLEANER is an Orange County-based company.
URBAN PLANTATIONS (P. 5) 619-563-5771 www.urbanplantations.com Urban Plantations designs, installs, and maintains edible landscaping in urban environments. They work with homeowners, restaurants, health & education facilities, and large corporations in San Diego County and Orange County creating beautiful, productive vegetable gardens and fruit orchards. Urban Plantations uses entirely organic methods, local sources and a crew with unsurpassed expertise to design install and maintain edible landscaping in urban environments. They are a small business providing local, sustainable food opportunities to clients and communities while educating the public on how these efforts influence global regeneration and sustainability.
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