Tossed Tuna Salad

Image via Wikipedia

Hey folks! I've found a great tossed salad recipe that utilizes tuna. The thick fresh tuna steaks are brimming with omega-3's, vitamin B12 and B6, niacin, protein, tyrosine, and vitamin D. I cook them medium rare then slice them and place them on top of the tossed salad. Did you know that fish are so beneficial for cardiovascular health that the American Heart Association recommends eating two 6oz servings of fatty fish weekly to help reduce the risk of death from heart disease? It's true!

Tossed Tuna Salad:

For this dish you will need..

• 1lb organic small red potatoes, cut into eighths
• 1/3 cup fresh organic lemon juice
• 2 tablespoons olive oil
• 2 tablespoons Dijon mustard
• 1/2 teaspoon sea salt
• 12 oz of organic green beans, cut into 2-inch pieces
• 2 tuna steaks (1-inch thick, 1 1/2 lbs total)
• 1/2 teaspoon pepper
• 1 pint of organic cherry tomatoes, halved
• 1 bunch of watercress, stems removed
• 1 organic Belgian endive, cut crosswise into 1/2-inch slices

Cook the potatoes in a large pot of boiling water for about 10 minutes, or until they are tender and drain. While the taters are cooking whisk together the lemon juice, oil, mustard and 1/4 teaspoon of the sea salt in a large bowl. Add the potatoes while still warm and toss to coat. Steam the green beans for about 4 minutes or until crisp-tender. Add to the bowl with the potatoes and toss to combine. Pre-heat the broiler and place tuna steaks on broiler pan and sprinkle with the remaining sea salt and pepper. Broil 6 inches from heat for about 3 minutes per side for medium rare. Add the tomatoes, watercress, and endive to the bowl tossing well. To serve slice the tuna and place on top of the salad.

Economic and Environmental Impacts of Organic Food

Image via Wikipedia

Hey folks, if you've been checking things out on my blog I'm sure you've noticed that most of the ingredients in my recipes are organic. If you have been interested in switching to a more organic diet you may want some more information on the benefits of eating organically. And while the health benefits are numerous did you know that organic foods can also help to improve the environment as well as the economy? Well it's true!

It's commonly known these days but often overlooked that many farmers use pesticides and other chemicals when growing many of the fruits and veggies we eat on a daily basis. Now even though many of these pesticides and chemicals have said to be safe, many still have concerns. Conventionally grown crops are sprayed with significant amounts of pesticides, herbicides, fungicides, rodenticides, and chemical fertilizers. These chemicals are designed to kill other forms of life and you may very well be eating them. Don’t think you’re safe just because you rinse your food. While it does help, many of the chemicals are deeply absorbed and just the act of rinsing off your produce is not a sufficient method of removing these toxins.

Were you aware that many soils become contaminated when the use of pesticides, fertilizers and other similar chemicals are present? And due to soil contamination many farmers who wish to switch from conventional methods of farming to organic methods must overhaul their fields or wait a specific period of time until their soils can be considered clean again.

In this economy many farmers are getting a second chance with organic foods. It can be a very expensive venture running a farm and getting certified as an organic grower can be a difficult task. QAI (Quality Assurance International) is an organization that issues certification but the process is not easy to pass and a number of strict rules must be followed and certain qualifications must be met. Although it takes a lot of hard work and determination many farmers are finding big payoffs to making the switch.

One way I support organic farmers is by going to local farmers markets and buying as much locally grown organic produce directly from the growers as I can. It's a great way to help build economic strength in your community and gives me a sense of connection to the land and to the people involved in growing the food I consume. Plus in my opinion the items I get at the farmers markets always seem to taste so much better than that in the major grocery stores.


Thanks for reading, more info is on the way. Remember, eat organically!

12 worst fruits and veggies to buy conventionally grown

Image via Wikipedia

Not all of us can afford to go 100% organic every time we shop. What we can do though is to focus on those foods that come with the heaviest burden of pesticides, additives and hormones. According to the Environmental Working Group (EWG), consumers can reduce their pesticide exposure by 80% by staying away from the most contaminated fruits and vegetables and eating only the cleanest. If consumers get their USDA-recommended 5 daily servings of fruits and veggies from the 15 most contaminated, they could consume an average of 10 pesticides a day. Those who eat the 15 least contaminated conventionally grown produce ingest less than 2 pesticides daily.

According to EWG analyst Chris Campbell, the new dirty dozen only reflects measurable pesticide residues on the parts of the foods normally consumed (i.e. washed and peeled). Here are the dirty dozen, some safer alternatives follow each.

1. Peaches : Multiple pesticides are regularly used on these delicately skinned fruits in conventional orchards.

Can't find organically grown? Safer alternatives will include watermelon, tangerines, oranges and grapefruit.

2. Apples : Like peaches, apples are typically grown with the use of poisons to kill a variety of pests, from insects to fungi. Scrubbing and peeling will not eliminate chemical residue completely, so it's best to buy organic when it comes to apples. Peeling a fruit or vegetable also strips away many of their beneficial nutrients.

Can't find organically grown? Safer alternatives will include watermelon, bananas and tangerines.

3. Sweet Bell Peppers : Peppers have thin skins that don't offer much protection against pesticides, and they're often heavily sprayed with insecticides.

Can't find organically grown? Safer alternatives will include green peas, broccoli and cabbage.

4. Celery : Celery has no protective skin, which makes it almost impossible to wash off the chemicals that are used on conventional crops.

Can't find organically grown? Safer alternatives will include broccoli, radishes and onions.

5. Nectarines : Check this out! There were 26 different types of pesticides found on tested nectarines. Wow..

Can't find organically grown? Safer alternatives will include, watermelon, papaya and mango.

6. Strawberries : If you buy strawberries out of season, they're most likely imported from countries that use less-stringent regulations for pesticide use.

Can't find organically grown? Safer alternatives will include blueberries, kiwi and pineapples.

7. Cherries : It's sad but even locally grown cherries are not safe. In fact, cherries grown in the U.S. were found to have three times more pesticide residue then imported cherries.

Can't find organically grown? Safer alternatives will include blueberries, raspberries and cranberries.

8. Kale : Traditionally kale is known as a hardier vegetable that rarely suffers from pests and disease, but it was found to have high amounts of pesticide residue when tested this year.

Can't find organic? Safer alternatives include cabbage, asparagus and broccoli.

9. Leafy Greens : Leafy greens are frequently contaminated with what are considered the most potent pesticides used on food.

Can't find organic? Safer alternatives include cabbage, cauliflower and Brussels sprouts.

10. Grapes : Imported grapes run a much greater risk of contamination than those grown domestically. Vineyards can be sprayed with different pesticides during different growth periods of the grape, and no amount of washing or peeling will eliminate contamination because of the grape's thin skin.

Can't find organic? Safer alternatives include blueberries, kiwi and raspberries.

11. Carrots : Hooray!! In Europe pesticides commonly used on carrots, parsnips and onions will be banned within the next decade. The U.S. has yet to catch up with its European counterparts, so organic is the way to go with carrots.

Can't find organic? At least be sure to scrub and peel them. Safer carrot alternatives include sweet corn, sweet peas and broccoli.

12. Pears : As insects become more resilient to the pesticides used on pears, more and more chemicals are used. The safest bet is to go organic.

Can't find organic? Safer alternatives include grapefruit, honeydew melon and mango.

Although it has slipped off the most current version, America's popular spud appeared on the previous dirty dozen list. However, EWG analyst Chris Campbell points out that potatoes are now "just off the list," so you should still try to buy organic when possible. Potatoes also get the double whammy of fungicides added to the soil for growing.

Can't find organic? Safer alternatives include eggplant, cabbage and earthy mushrooms.

And, in a change that surprises some, tomatoes have moved from the previous dirty dozen list to the EWG's most recent "clean" list of safest conventional produce. According to Chris Campbell, the researchers aren't sure exactly why this is the case. "It could be any number of reasons, It could be increasing awareness, better washing, substitution with better pesticides, changes in weather patterns or something else."

It's still true that the thin skin of tomatoes can allow pesticides to enter the fruit, so it's always a good idea to buy organic when possible, even if the popular food is no longer among the worst actors.

Can't find organic? You may want to consider peas, broccoli and asparagus.

If the cost of buying all organic isn't within your budget, don't freak out. I'll be posting the top 10 fruit and vegetables you really don't need to buy organically, because they are less likely to have pesticide residue. I hope this sheds some light on the Dirty Dozen of fruits and veggies. I always try to find my produce organically but I realize that times are tight and pockets are lighter, so we do the best we can. I welcome all comments and suggestions as always. Remember eat organically.

Tofu Spinach Lasagna

Image via Wikipedia

Hey folks, found a great recipe for all you vegetarians out there. I always like to try recipes that take me out of my element, and as a meat eater, vegetarian dishes do just that. Veggie lasagna is a great recipe to make when trying to open minds of those who don't normally eat vegetarian dishes and is a delicious healthy alternative to meat lasagnas. This recipe has tofu in it too. And for those who think that tofu isn't tasty, well get ready to be amazed! And did you know that tofu is a valuable source of protein, iron, zinc and calcium? This recipe can be made with gluten free pasta as well for all those who require it.

Tofu Spinach Lasagna:

For this dish you will need..

• 1 (8 oz) package of organic lasagna noodles, uncooked
• 2 teaspoons olive oil
• 8 organic green onions, sliced
• 1 cup fresh organic mushrooms, sliced
• 1 (48 oz) jar of organic pasta sauce
• 1 (8.5 oz) jar organic sun-dried tomatoes
  
• 1/2 (10.5 oz) package silken tofu
• 1 (10 oz) package organic frozen spinach, defrosted and drained
• 1/4 cup of egg substitute
  
• 1/2 teaspoon garlic powder
• 1/2 teaspoon oregano
• Sea salt and pepper to taste
• 8oz organic shredded mozzarella cheese

Heat the olive oil in a skillet over medium heat. I use cast iron cookware and stay clear of non-stick coated pans. Add green onions, sun-dried tomatoes and mushrooms and cook until the mushrooms are tender. Add pasta sauce and simmer over low heat for about 15 minutes. In a large pot cook lasagna noodles according to directions. Combine the tofu, spinach, egg substitute, seasonings and salt and pepper to taste and mix well. Preheat the oven to 350 degrees. Spray 13 x 9 inch baking dish with an organic nonstick cooking spray. Trader Joe's has an excellent olive oil spray or you can also get an organic version of PAM in most grocery stores. Spread a layer of sauce into the bottom of the baking dish followed by a layer of noodles. Spoon a layer of the tofu mixture on top of the noodles. Place another layer of noodles down and top with remaining sauce. Cover and bake at 350 degrees for 45 minutes. Remove cover and top with cheese and bake an additional 15 minutes. Remove from the oven and let cool for 10 minutes before serving.

Now I can't imagine that this dish needs much more to be a truly delicious meal, but I can't forget the garlic bread. For those of you who may be doing this recipe gluten free, sorry, you'll have to skip this one. This little recipe for garlic bread is super simple and creates one of the finest accompaniments to any pasta dish, especially when paired with a leafy green side salad.

Vargus's Heavenly Garlic Bread:

For this you will need..

• 1 Loaf of French Bread
• 1 stick of organic butter
• 5 cloves of organic garlic
• sea salt

Melt butter in a large skillet over medium heat. Peel and thinly slice cloves of garlic and add to butter in pan. Saute garlic until slices are translucent and tender. Slice the loaf of french bread and dip each slice into butter, garlic mixture. Place bread slices butter side up on a baking sheet and place in broiler until tops are golden brown. Serve immediately.

I hope you all enjoy this lasagna recipe and I'm positive you'll be fighting over the last slice of garlic bread.

Grilled Portobello Mushrooms

Image via Wikipedia

With the summer in full swing I always like take advantage of good grilling recipes. I also wanted to get a non-meat recipe out there for all of my vegetarian friends. One recipe I know everyone can enjoy, vegetarian and meat eaters alike, is grilled portobellos. In my opinion the portobello mushroom works the best for grilling. The flavor of the portobello mushroom is meaty and does well as a meat substitute. To pick your portobello mushrooms, choose ones that have a nice brown color. It should be firm to the touch and not slimy or mushy and the gills on the underside should be brown.
This easy recipe is great to make when friends come over and grilling is the plan.

Grilled Portobello Mushrooms:

For this dish you will need..

• 3-4 organic portobello mushrooms
• 1/4 cup of virgin olive oil
• 3 tablespoons of chopped organic onions
• 4 medium size cloves of organic garlic, minced
  
• 4 tablespoons of balsamic vinegar
• 2 tablespoons of teriyaki sauce
  

Start out by cleaning the mushrooms and removing the stems. Place the mushrooms gill side up in a container. In a small mixing bowl combine remaining ingredients. Pour mixture over mushrooms, cover and refrigerate for an hour. Grill on lightly greased grill over medium heat for 10-15 minutes and serve immediately.

My favorite way to serve this dish is to saute some organic Dino Kale, also known as Lacinto Kale, in a little olive oil and serve both over rice. I recommend this if you can find the Dino Kale.

A good bottle of Pinot Noir goes well with the grilled mushrooms. So grab a bottle of your favorite and join some friends for a great grilling experience. Thanks for your interest and remember to eat organic!

Old Tyme Beef Stew

Image via Wikipedia

Hey folks, I'm taking requests for recipes and today's winner is a recipe for an Old Tyme Beef Stew. This is a great recipe to double as you can easily freeze what you're not using for a later date. Beef stew has always been a favorite of mine and I know you will enjoy this recipe as much as my friends and I do.

Old Tyme Beef Stew:

For this dish you will need..

• 2 lbs organic or free range beef chuck, cut into bite sized pieces
• 4 cups boiling water
• 1 tablespoon organic lemon juice
• 1 teaspoon Worcestershire sauce
• 1 clove of organic garlic, on a toothpick
• 1 medium organic onion, sliced
• 1-2 bay leaves (you should be able to find organic herbs in most produce departments)
• 1 tablespoon salt
• 1 teaspoon sugar
• 1/2 teaspoon pepper
• 4 large organic carrots, sliced
• 4 large organic potatoes, diced

Brown meat and then add all ingredients except the carrots and potatoes, cover. Simmer for 2 hours stirring occasionally. After 2 hours remove the bay leaves and the garlic, this is why the garlic should be on a toothpick for easy removal. Add the carrots and potatoes and cover. Cook for an additional 30 minutes or until vegetables are done. Remove meat and vegetables and skim off excess fat. Thicken liquid for gravy by mixing 1/2 cup of water and 1/4 cup of organic flour, and slowly adding to meat stock. Cook for additional 5 minutes or until thickened. Return meat and vegetables to gravy and mix.

I stumbled across an interesting recipe for some biscuits that I think would go wonderfully with the stew.

Skillet Biscuits:

For these you will need..

• 2 tablespoons organic butter
• 1 cup of organic buttermilk
• 1/4 teaspoon of baking soda
• 1/2 teaspoon salt
• 1 3/4 cups of organic flour
• 1 tablespoon baking powder

So for this, a 8-inch cast iron skillet is needed. Melt butter in skillet and pour off excess and set aside for later. In a small bowl stir soda into buttermilk. In a separate bowl combine dry ingredients and mix well. Add the dry mix to the buttermilk and stir until mixed well.

Knead dough on floured board about 15 times. Press dough to 1-inch thickness. Cut with floured cutter, or you can use a floured cup or glass. Place biscuits in skillet and spoon remaining butter over the top of the biscuits.

Bake at 450 degrees for 12 to 15 minutes or until biscuits are medium brown. Serve hot. Makes about 8 biscuits.


I hope you all enjoy these 2 recipes as much as my friends and family do. Thanks and eat organically!!!

Great Breakfast Dish

Image by bookgrl via Flickr

Hey folks! I have a great recipe for an asparagus ham and egg bake that I think you'd all enjoy.

You may usually find organically grown asparagus at your local grocery store and I always try to get it if it's available. If you cant find it know that asparagus faces fewer threats from insects or disease so fewer pesticides are used. I also like to use organic or free range eggs for this recipe too.

Asparagus Ham and Eggs:

For this dish you will need..

• 1 1/2 lbs of fresh asparagus, cut into 3-inch pieces
• 3 tablespoons organic butter, melted
• 1 1lb loaf of sliced organic whole grain bread
• 3/4 cup shredded organic cheddar cheese, divided
• 2 cups of cubed cooked ham
• 6 organic eggs
• 3 cups of organic whole milk
• 1 small organic onion
• 1/2 teaspoon salt
• 1/4 teaspoon dry mustard
• pinch ground black pepper

Saute asparagus until just tender but still a little firm. Brush butter lightly on one side of bread slices. Place half of the bread, butter side up, into a lightly greased 13x9x2-inch glass baking dish. Sprinkle with 1/2 cup cheese. Layer with asparagus and ham. Top with remaining bread, butter side up. In a bowl beat eggs lightly. Add milk, onion, salt, mustard and pepper. Pour over bread. Cover and refrigerate overnight. Remove from fridge about 20 minutes before your bake time. Bake uncovered 50 minutes. Sprinkle with the remaining cheese and bake until cheese is melted and a knife inserted towards the center comes out clean.

This dish is great for making the night before and popping in the oven after that first cup of coffee in the A.M. It serves about 10 people, so invite your friends and family to join you. I hope you enjoy this brunch style dish. Try serving with fresh seasonal organic fruits and juices.