Done right, grilling can be one of the healthiest ways to cook. While there has been some talk in recent years associating grilling with cancer causing agents, there are steps that can be taken to reduce that risk. The risk is actually associated with the formation of certain cancer causing substances on food exposed to high heat and flame, which can occur with other cooking methods as well.
The good news is that it has been found that the use of certain herbs, popular in the Mediterranean diet, such as basil, mint, thyme, rosemary, oregano and sage, dramatically reduced the formation of some of these substances. These herbs are also commonly found in marinades, which add flavor and reduce the formation of the free radicals that have been associated with an increased risk of cancer, when the meat is exposed to a high degree of heat.
Of course, selecting healthier foods from the get-go can make grilling an even healthier option for your family, and an enjoyable activity in the warmer months of the year. While experts are now recommending a reduction in the amount of red meat in the diet to no more than 18 ounces per week, leaner meats, such as chicken and fish, are also excellent cooked on the grill. You should trim any excess fat from your meat before cooking (regardless of your cooking method, really). Choose fresh meat over frozen whenever possible (one of the key principles of the Mediterranean diet, remember?), and try to avoid processed meats such as hot dogs or sausage.
We know that fish is rich in Omega-3 fatty acids, those wonderful cholesterol-reducing agents. Eating three meals of fish per week can reduce blood clotting, boost your immune function and help reduce heart disease.
Vegetables are also an excellent choice for a cook-out. As always, fresh local produce is best and richest in nutrients. Try to slice your vegetables so that the most surface area will be in contact with the grill surface. This will cause vegetables to be the most flavorful.
Do you have any great grilling ideas to share? We’d love to hear from you in the comments!
mercoledì 30 luglio 2008
venerdì 11 luglio 2008
Homemade Pasta Sauce
While Ragu is pretty tasty, nothing compares to the taste of homemade pasta sauce that you have carefully prepared using classic Italian techniques perfected through the generations, using the freshest tomatoes available from your own garden or a local farmer’s market. It doesn’t take long to make – half an hour or so, and your family will love walking in the door at the end of a long day to the smell of authentic homemade spaghetti sauce simmering on the stove. Best of all, the homemade variety is healthier for you because it contains no preservatives.
What you’ll need:
• Extra virgin olive oil
• 2 Tbsp butter
• 4 cloves garlic, minced
• 2 tsp basil
• 2 tsp marjoram
• 1 tsp oregano
• 1 tsp thyme
• 1 tsp sage
• 1 tsp rosemary
• 1 medium onion, chopped
• 1 green bell pepper, chopped
• 2 Tbsp tomato paste
• ¼ cup burgundy wine
• 10 ripe tomatoes
• salt and pepper
1. Bring a pot of water to a boil. Score the bottom of the tomatoes with an X (this will make them easier to peel), and place in boiling water for about one minute, or until the skin starts to peel. Remove tomatoes and place immediately into a bowl of ice water. Let the tomatoes cool, then remove the skin and seeds. Chop two tomatoes and set aside, and chop remaining 8 tomatoes and puree in a blender.
2. In a large pot over medium heat, cook onion, bell pepper and garlic in oil and butter until onion starts to soften. Pour in pureed tomatoes. Stir in chopped tomato, basil, marjoram, oregano, thyme, sage, rosemary and wine. Bring to a boil, then reduce heat to low, cover and simmer 2 hours. Stir in tomato paste and simmer an additional 2 hours. Uncover, and add salt and pepper to taste. Let cook until sauce thickens, and serve.
You can also make this sauce using a slow cooker. After bringing all ingredients to a boil, pour the mixture into a slow cooker and let cook on low for 4-6 hours. Add salt and pepper to taste. If you prefer, or have an abundance of tomatoes, you can make multiple batches of this sauce at once and freeze it for the freshest, most delicious authentic homemade Italian pasta sauce all winter long!
What you’ll need:
• Extra virgin olive oil
• 2 Tbsp butter
• 4 cloves garlic, minced
• 2 tsp basil
• 2 tsp marjoram
• 1 tsp oregano
• 1 tsp thyme
• 1 tsp sage
• 1 tsp rosemary
• 1 medium onion, chopped
• 1 green bell pepper, chopped
• 2 Tbsp tomato paste
• ¼ cup burgundy wine
• 10 ripe tomatoes
• salt and pepper
1. Bring a pot of water to a boil. Score the bottom of the tomatoes with an X (this will make them easier to peel), and place in boiling water for about one minute, or until the skin starts to peel. Remove tomatoes and place immediately into a bowl of ice water. Let the tomatoes cool, then remove the skin and seeds. Chop two tomatoes and set aside, and chop remaining 8 tomatoes and puree in a blender.
2. In a large pot over medium heat, cook onion, bell pepper and garlic in oil and butter until onion starts to soften. Pour in pureed tomatoes. Stir in chopped tomato, basil, marjoram, oregano, thyme, sage, rosemary and wine. Bring to a boil, then reduce heat to low, cover and simmer 2 hours. Stir in tomato paste and simmer an additional 2 hours. Uncover, and add salt and pepper to taste. Let cook until sauce thickens, and serve.
You can also make this sauce using a slow cooker. After bringing all ingredients to a boil, pour the mixture into a slow cooker and let cook on low for 4-6 hours. Add salt and pepper to taste. If you prefer, or have an abundance of tomatoes, you can make multiple batches of this sauce at once and freeze it for the freshest, most delicious authentic homemade Italian pasta sauce all winter long!
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