Summer Food Tips to Improve Heart and Overall Health Plus a Sloppy Joe Recipe

Looking to add some healthy variety to your diet this summer? Look no further.

Ohio University’s College of Health Sciences and Professions (CHSP) offers six nutritious tips all yours for the tasting.

1. Grilled fish

The sun is shining and the grill is hot. Now it just needs some salmon!

Selena Baker, MS, RDN, LD, a nutrition counselor at CHSP’s WellWorks, suggests lining the grill with a piece of parchment paper and placing your salmon on top to keep the dish moist.

“Spread it with some Dijon mustard, fresh garlic and cracked black pepper,” she said. “The vinegar in the mustard will neutralize the mildly fishy smell if you’re sensitive to that. Lemon juice and malt vinegar have the same effect. Once it’s done, unwrap your packet and you’ve got super moist salmon on the grill.”

2. More fish!

Tuna steaks marinated in avocado oil can add more of the coveted Omega-3 heart-healthy fatty acid to the menu. Baker said avocado oil has a similar fatty acid profile to olive oil but can take the heat better due to a higher smoke point. She also suggests a simple lunch using white albacore tuna.

“Open your white albacore, drain it, throw it directly in a Tupperware-type container and add olive oil or avocado oil mayonnaise. It has heart-healthy fat and half the fat of regular mayo. Add in some Mrs. Dash (the garlic blend) and you have lots of flavor ready to go,” said Baker. “If you have time, mince in some onion, carrots, celery or whatever you want.”

3. Let’s get nuts

Vegetarians or vegans looking for Omega-3 benefits can try walnuts. Baker said eating a 1-ounce portion of nuts most days of the week is a good goal and added that walnuts also contain fiber, potassium, protein and other heart-healthy fats.

4. The power of tomatoes

Scientific results are still mixed when it comes to lycopene in tomatoes but Baker said there are definitely some positive links between lycopene and good prostate health.

Lycopene isn’t destroyed by cooking and tomatoes are also a good source of potassium which plays a role in healthy blood pressure.

“Try a whole wheat pasta salad,” said Baker. “Lightly steam, sauté or grill a bunch of veggies and toss on some vinaigrette or whatever dressing you like. Dice up some sundried tomatoes and you’ll get that concentrated flavor, sweetness and unique texture which is great in a pasta salad along with some marinated artichokes and sautéed zucchini.”

6. MIND your diet

Along with a healthy body, a healthy mind is desirable. Baker recommends trying the MIND diet — a take on the popular Mediterranean Diet and the Dietary Approaches to Stop Hypertension Diet. The MIND diet is associated with a lower risk of Alzheimer’s disease and calls for: more than six servings per week of green leafy vegetables, one serving per day of other vegetables, five servings per week of nuts, two servings per week of berries, three meals of beans per week, three servings per day of whole grains, one meal per week of fish, two meals per week of poultry and the use of olive oil as the primary cooking oil along with one glass of wine per day.

Finally, Baker offers the reminder that with the hot sun and all the summer fun, it’s important to stay hydrated!

Lentil Sloppy Joe 

(credit sparkpeople.com)

• 1 cup uncooked lentils
• 4 cups water
• 1 tbsp olive oil
• 1 medium yellow onion, small dice
• 1 green bell pepper, small dice
• 2 cloves garlic, minced
• 3 tbsp chili powder
• 2 tsp salt
• 1 (8-oz) can tomato sauce
• ¼ cup tomato paste
• 2-3 tbsp maple syrup
• 1 tbsp prepared yellow mustard

1. Pour lentils and water into small saucepan. Cover and bring to boil. 
2. Lower heat and simmer for 20 minutes or until lentils are soft. Drain and set aside.
3. About 10 minutes before lentils are ready, preheat a medium-sized saucepan over medium heat. 
4. Sauté onion and pepper in the oil for seven minutes or until softened. 
5. Add garlic and sauté for one minute more.
6. Stir in the cooked lentils, chili powder, oregano and salt. 
7. Add the tomato sauce and tomato paste and cook for 10 minutes. Add maple syrup and mustard and heat.
8. Turn off the heat and let the pot sit on the warm burner for about 10 minutes to allow flavors to meld.

Serves five people at 142 calories per serving.

Source: Ohio University

HOT DIGGETY DOG – JULY IS NATIONAL GRILLING MONTH!

Heat up your Weber and get ready for backyard barbecue season. Whether you’re hosting an Independence Day bash or just enjoying the sunset from your deck, grilling and summer go together like hot dogs and mustard. Kosher.com, the premier online community for kosher cooking and living, welcomes National Grilling Month (a.k.a. July) with a slew of ideas, tips, and recipes for BBQ season. 

“We love the relaxed vibe of summer that just makes everything seem easier,” said cookbook author Chanie Nayman, editor in chief of Kosher.com. “Nobody wants to fuss much – especially in the kitchen. Anyone can and should make the most of barbecue season, no matter what their level of culinary expertise may be.”

It’s all about the burger. Case in point: in Six 3-Ingredient Burger Recipes, Nayman shows how easy it is to transform plain ground beef into something special with the addition of basic items you probably already have on hand, like onions, ketchup, and dried herbs – and no need to measure!

Speaking of burgers…If you want to take sliders to the next level and don’t mind doing a bit of prep work, this “beefed up” version of commercially available Barbecue Sliders is the starting point for Sam Adler’s over-the-top Garlic Bread Pull-Apart Mushroom Beef Sliders.

More of a dog person?  Check out Jenna Grunfeld’s twist on the frank in Make Your July 4^th BBQ Low-Key Amazing as well as her brilliant “hot dog bar” idea, guaranteeing that everyone gets exactly what they want.

It’s not a BBQ without BBQ sauce. Danielle Renov’s https://www.kosher.com/recipe/steak-sandwich-4111 may be your go-to source for a sauce that works not only with steak but also chicken, turkey, ribs, brisket, and even veggie burgers.

Grilled salad? Why not? Many veggies love an open flame – corn on the cob, portabella mushrooms, onions, bell peppers, asparagus, tomatoes, zucchini…the list goes on. Although this Grilled Vegetable Salad from Mishpacha Magazine’s Brynie Greisman calls for oven roasting, there’s no reason the grill can’t take some of the heat off.

Yes, even dessert can be tossed on the barbie. Nothing could be easier than Grilled Fruit with Whipped Cream and Streusel Topping, a delectable, parve creation by food writer and recipe developer Estee Kafra.

And to drink…okay, even the pros at Kosher.com can’t come up with any barbecued beverages. But Honeydew Granita with a Hint of Lemon is such an irresistible match for all things grilled, it would be a shame not to share it.

Six 3-Ingredient Burgers (courtesy of Chanie Nayman)

Enhance ground beef with these flavorsome trios.

1.               Splash of Soy sauce + sprinkle of fresh or dried basil + crushed garlic clove

2.               Squeeze of ketchup + hefty sprinkle of seasoned salt + splash of soy sauce 

3.               Loads of sautéed onions + fresh parsley + kosher salt

4.               Diced raw onion + teriyaki sauce + dried mushroom powder (or if you're not a purist, mushroom soup mix)

5.               Crispy beef fry + sautéed onions + hefty pinch of Trader Joe's coffee rub

6.               Generous squeeze of sriracha + sprinkle of dried ginger+ dollop of Bone Suckin Sauce

Garlic Bread Pull-Apart Mushroom Beef Sliders (courtesy of Sam Adler)

You can use store-bought slider buns, or see recipe for homemade buns.

For sliders

2-3 Tbsp. olive oil

2 (13-ounce) packages Meal Mart Barbeque Sliders, defrosted

1 medium yellow onion diced small

1 (10-ounce) package button mushrooms, cleaned and sliced thin

1/3 cup  Baron Herzog Chenin Blanc or other white wine

3/4 cup chicken stock

1/2 cup non-dairy sour cream

salt to taste

1.               In a large skillet, heat two Tbsp. of olive oil over high heat.

2.               Add in the sliders, about 5 at a time, and sear 2 minutes per side. Remove from pan and set aside. Repeat with the remaining sliders.

3.               Turn the heat down to medium and add in the chopped onion and ½ tsp. salt. You may need to add in another Tbsp. of olive oil.

4.               Sauté for 5 minutes until the onions are soft and translucent.

5.               Add in the sliced mushrooms and sauté another 3-4 minutes until softened.

6.               Add the wine and chicken stock and stir, making sure to break up the bits that may be stuck to the pan.

7.               Bring the mixture to a boil, then reduce it to a simmer for about 10-12 minutes or until most of the liquid has evaporated and you have a thick sauce.

8.               Add in the parve sour cream, stir to combine, and turn off the heat.

For garlic “butter”

Earth Balance melted magarine (Engchik Eats always uses butter, however)

1 tsp. garlic powder

2 tsp. minced parsley or 2 cubes Dorot Frozen Parsley

In a small pot, melt the margarine or Earth Balance. Add the garlic powder and chopped fresh parsley and stir. Keep on low heat.

Assemble

1.               Place slider on bun and top with mushroom sauce.

2.               Cover the pan with foil and bake at 350 degrees F. for 15 minutes.

3.               Remove from oven and brush tops with “butter.” Serve immediately.

Jenna Grunfeld’s Hot Dog Worth Savoring

Simply buy some packaged beef “bacon” and wrap one piece around each hot dog before throwing it on the grill (or delicately placing, depending on your grilling style). For a fun serving idea, create a build-your-own hot dog bar with toppings such a sautéed onions, mushrooms, and diced jalapeño peppers. Everyone will be happy, and it’s less work for you!

Best BBQ Sauce (courtesy of Danielle Renov)

BBQ Sauce

2 tablespoons oil

5 cloves garlic minced

1/2 teaspoon salt

1 teaspoon black pepper

2 tablespoons Gefen Tomato Paste

1/2 teaspoon allspice

2 teaspoons smoked paprika

2 teaspoons mustard powder

1 teaspoon garlic powder

1 teaspoon crushed red pepper flakes

1/2 cup molasses

1/2 cup Bartenura Balsamic Vinegar

2 tablespoons Gefen Worcestershire Sauce (fish-free)

1 cup cider vinegar

2 and 1/4 cups brown sugar packed

1 (15-ounce) can Gefen Tomato Sauce

2 and 1/4 cups water

Add oil and garlic to a large pot and sauté over low heat. Add tomato paste, allspice, smoked paprika, mustard powder, garlic powder, and red pepper flakes, and stir to combine. Add the molasses, vinegars, Worcestershire sauce, brown sugar, tomato sauce, and water to the pot. Bring mixture to a boil, reduce heat, and allow mixture to simmer until it has reduced by half (about an hour).

Grilled Vegetable Salad (adapted from a recipe by Brynie Greisman)

For the salad

1 generous handful of Romaine lettuce leaves, torn into pieces

2 medium zucchinis cut into half circles

Handful of portobello mushrooms or 1 small box button mushrooms, cut up

1½ Tbsp. soy sauce

1 generous tsp. sugar

1 generous shake of garlic powder

cooking spray

1 carrot peeled into strips

½ avocado, cubed (optional)

sushi rice, to taste (see note)

1.               Prepare sushi rice according to package directions and reserve.

2.               Place sliced zucchini and mushrooms in a medium-sized container.

3.               Add soy sauce, sugar, and garlic powder and toss in container until coated.

4.               Spray vegetables with oil spray and grill for 10-15 minutes until they begin to wilt. Remove from grill and cool.

5.               Mix all dressing ingredients together until well combined.

For the dressing

3 Tbsp. mayonnaise

1 clove garlic, minced, or one frozen garlic cube

1 tsp. soy sauce

½ - 1 tsp. sugar

salt to taste

Assemble

1.               Place veggies in a large bowl

2.               Add sushi rice to taste.

3.               Pour dressing just before serving and toss or serve with dressing on the side.

Grilling safety tips

·                  Clean your grill and trays regularly to avoid flare-ups from grease or fat.

·                  Never use propane or charcoal grills indoors.

·                  Keep your grill away from the house, deck, and shrubs.

·                  Keep decorations away from grill.

·                  Prevent food poisoning from cross-contamination. Use separate plates and utensils for cooked and uncooked meat, and boil marinades before serving.

·                  Keep charcoal starter fluid away from children and heat sources.

·                  If using a gas or propane grill, check for leaks. Turn grill off immediately if you smell gas. If the smell continues, contact the fire department immediately and move away from the grill.

Photo: In Six 3-Ingredient Burger Recipes, Kosher.com's Chanie Nayman shows how easy it is to transform plain ground beef into something special with the addition of basic items you probably already have on hand, like onions, ketchup, and dried herbs – and no need to measure!

Grilling Secrets by Napoleon

Are you new to the wonderful world of grilling? Well, fear not because experts at Napoleon Grills have got you covered with five easy secrets to remember that are perfect for any beginner. If you are unfamiliar, the thought of using a grill can be a little intimidating, but rest assured that with with these fool-proof tips, you will be cooking up juicy burgers and delicious steaks in no time.

1. Clean Your Grill

It is imperative that you begin each session with a clean grill. It is easiest to turn your grill up to high when you are done cooking, then use a grill brush to clear away any debris on the cooking grids. However, you can still do this before you cook if you forgot to do so after your last barbecued meal. Be sure to check on the grease tray and drip pan every two to four cooks to make sure there is nothing nasty building up. Excess grease and debris is dangerous to your grill and can leave a bad taste in your mouth. Grill maintenance can be easy and it is crucial to keep your favorite outdoor appliance in fantastic working order for best results.  

2. Correct Tools

Having the right tools for the job is a huge part of being a better barbecuer. Put together a barbecue kit that includes: tongs, salt and pepper, oil, paper towel and heat resistant gloves.

3. Don’t Crowd the Grill

Sometimes this is hard, even for seasoned barbecue chefs. But adding too much to the grill can make things difficult if there is a flare up – you will not have any space to move the food to avoid it getting burned. Furthermore, the more there is on the grill, the more heat is removed from the cooking grids. This means your food will not sear properly, but instead, will bake or roast even if you are using direct heat.

4. Finished Temperature of Meat

Know when your food is ready. It is easy to accidentally under cook or overcook your meal. That’s where a wireless digital barbecue thermometer comes in handy. This will allow you to know exactly when your food has reached the perfect temperature. Remember – under cooked food can be returned to the grill but once overcooked, it cannot be undone.

5. Barbecue is not Just for Meat

You can cook just about anything imaginable on the grill. Roasts and holiday dinners, breakfast, even baked goods and desserts! It is all about knowing how to utilize your grill for each meal.

Whether you’re an experienced grill master or a barbecue novice, these five secrets will ensure that you are well on your way to mastering and perfecting the fine art of cooking over fire.

For even more secrets and other great tips, be sure to visit:

https://www.napoleongrills.com/blog/articles/id/4264/ten-secrets-to-becoming-a-better-bbq-er

We Know You'd Never Make These Grilling Mistakes

With the warm days of mid-summer come the delicious flavors of grilling and outdoor BBQ cooking. However, most people really don’t know how to grill properly, often making mistakes that turn great cuts of meat into rubbery dinner.

1) Don't overcrowd the grill. Don't make the rookie mistake of favoring quantity over quality. Yes, everyone is hungry, but by crowding that meat you are compromising on the best part about cooking over open fire: the crust. Don't succumb to peer pressure! Cooking in shifts might take a little bit longer, but no one will be complaining when they bite into the steak you just grilled perfectly.

2) Don't jump the gun. The enemy of mess-free grilling is a cold grill. If you've just turned the fire on and are itching to get going, DISTRACT YOURSELF. Defer to the nearest toddler for inspiration on messes that take 10 seconds to make and 10 minutes to clean, because you'll need at least 10 minutes to heat a gas grill and 20 to heat a charcoal grill. We repeat: heat the grill fully before you start cooking, or your food with stick so badly, you'll want to throw your grates out and start over. Be patient. It will be worth the wait.

Let your meat rest for at least 10 minutes before you slice it. Photo Credit by Kosher.com

3) Skip the sauce. We know, it's called barbecue sauce. Ignore that compelling logic and avoid using sugary sauces at all cost. You're so great at grilling that you don't need to hide your meat behind sweet, heavy sauces that coat your grates and cause ugly flare ups. Use spice rubs to flavor your meat, and if you MUST use a sauce, use it only at the very end.

4) Menu Plan. We get it, you're gaining confidence and embracing your inner grill master, and that's awesome. Do yourself a favor though, and plan for some non-BBQ items on the menu. It's a good idea to make sure you have some food that can be cooked indoors or prepared in advance, so you don't overwhelm the grill, or the griller. If you're entertaining, having food that's ready to go right away will take a load of pressure off, so you can man the fire, stress free.

 5) Start with a clean machine. But seriously, even if your grill isn't a machine (aka, charcoal, for the purists out there), making sure your grates are clean before you get started will help you avoid any fiery accidents or food that sticks to the grill. You wash your pots and pans in between uses; same principle. We shouldn't have to explain this one too hard. Invest in a new grill brush whenever you see loose bristles.

6) Leave the lid alone. Have some confidence in yourself. You are well on your way to grill mastery, so don't stop now! After searing your food on the hot section of your grill, move it to the cooler section and close the lid. Don't peek, either. You know how your grandmother used to get annoyed at you when you would crack the oven open to look at her sponge cake? Same thing. A watched steak cooks unevenly, or however that saying goes.

7) Let your meat rest. You did it. You cooked a steak that is so beautiful, it rivals any Instagram photo you've seen all day. Fight all urges to slice into it for at least 10 minutes. Yes, ten whole minutes are necessary for your meat or chicken to rest before you start cutting! The juices that got released during cooking need to redistribute in order to give you a juicy, flavorful protein. Skipping this step WILL result in dry meat. (The only exception to this rule is meat that's been cooked sous vide and then finished on the grill. No wait time necessary, and consider that a reward for cooking sou vide like a regular pro.)

8) Grill beef at room temperature. Ever been to a restaurant (you know who you are!) or cooked a steak that had a perfectly charred crust, cooked for the right amount of time, but when you cut into it, the interior was a hint away from still mooing? Firing a cold steak will result in meat that's cooked unevenly. Allow your meat to come all the way to room temperature before cooking for best results every time.

9) Cut against the grain. There's no chance you haven't heard this tip before, so stop ignoring it. Meat muscle fibers generally run in one direction, and you want to slice the meat across those lines of muscle fibers. Yes, it makes a difference! Even if you have one of those weird cuts of meat that has a grain that switches direction half way through, do it. The difference between shoe leather and melt in your mouth could literally be the angle that you are holding your knife.

10) Use the right tools. Thinking you can grab those handy tongs you use in your kitchen to flip those burgers? Think again. You need tools that are formulated to keep you safe while grilling, primarily by keeping your hands away from fire (profound, we know.) Use long handled tongs and spatulas only, and be on guard to swat away wandering plastic forks attached to people who are itching to get their hands on one of your famous burgers straight off the grill. 

Pro tip: use a thermometer with a non-contact infrared sensor for bonus points and perfectly cooked meat.

If you follow these steps, you're well on your way to the best grill season yet. Remember the most important tip of all: outdoor cooking is awesome, so chill out and have fun!

RECIPE: Grilled Chicken Thighs with Pineapple from Kosher.com:

Main ingredients - Ingredients (8)

10 pieces deboned chicken thighs

Fresh pineapple, sliced, for grilling

Marinade

1 tablespoon soy sauce

1 tablespoon oil

3 cubes frozen garlic

1/2 teaspoon black pepper

1/2 teaspoon paprika

1/2 teaspoon cumin

Start Cooking

Prepare Chicken

Combine all the ingredients for the marinade in a bowl and add chicken and pineapple slices.

Place in a ziplock bag and squeeze out all the air.

Refrigerate until ready to use.

Grill for only about four minutes on each side, just until the chicken is cooked through. (Check for doneness at the thickest part.)

Grill the pineapple along with the chicken, just for about three minutes on each side.

Note: When taking marinated chicken on a trip, make sure it’s kept cool at all times. I like to put it in the freezer for about three hours before we leave so that it is really cold and can come to room temperature slowly.

These BBQ grilling tips were adapted from Michal Frischman by permission and brought to you by Kosher.com. Kosher.com is the premier site for year-round kosher cooking and conversation, with a huge variety of kosher recipes from top cookbooks and community foodies, plus cutting-edge food videos to entertain you and take your cooking to the next level. You can follow them on Instagram, FaceBook, Pinterest and twitter as @Kosherdotcom. Check out thousands of recipes, articles, and videos on kosher.com!