Is Grilling Safe?

I love to grill. In our house, we grill OUTDOORS year round, regardless of the weather.

Lately there's been a lot of focus on how this fat-free cooking method may actually be harmful due to the presence of cancer-causing chemicals known as HHAs and HCAs. These chemicals are produced by 1) charring and burning which turns meat from something edible to something yucky, and 2)flare ups, as fats drip down onto the coals, the coals release toxic fumes. Charring, burning and flare ups are usually due to "poor grilling techniques," if you will.

If you take the time to properly prepare meats (trim fat and use marinades to keep meat moist) and your grill (be sure coals have cooked off and cook over medium-medium high heats on a clean grill), and stay present and in the moment (and most importantly WITH your grill so that you can immediately extinguish flare ups), you can probably eliminate most of these issues. Also consider grilling something other than meat, or grilling thin cuts that take less time to cook.

Always pair lots of nutrient rich and antioxidant foods (like this Red Cabbage, Fennel, Apple Slaw) and beverages (like this Pomegranate Mint Spritzer) with your grilled meals to help tip the scale in your favor -- both literally and figuratively.

There's a good article on the Real Age website. So be sure to give it a quick look-see.

Happy Grilling!

Natrual Foods 101 Class this Saturday

NEXT LIFE CHEF CLASS...
This Saturday, June 29, learn the ins and outs of natural foods and one of Atlanta’s oldest Natural Food Co-Ops, Sevananda.

Life Chef, Asata Reid will guide you through Natural Foods 101 where you learn about the community and social priciples of Sevananda which has been cooperatively owned since 1974. The class will also familiarize you with some of the amazing organic, local and fairtrade products that the store carries.

The class will be held in the Education Room from 10 a.m. to noon.

For more information call Sevananda at 404-681-2831

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WHAT'D I MISS?


THANK YOU to everyone who came out to my Chef Demo at the Green Market at Piedmont Park, presented by Kaiser Permanente. Was that fun or what? Now I hope some of you went straight home and lit your grills, or at least stopped and picked up some fresh produce for those salads. Yum!
If you're looking for the recipes, just click over to the left the month of June. Let me know how those turn out for you!

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COMING UP...
On Saturday, July 5th -- Don't miss the grand opening of Aerobics, Yoga & More Fitness and Dance Studios owned by fitness guru Althea Lawton-Thompson of Altheatized and Lifeline Fitness Consulting.

During this day-long celebration Life Chef Asata Reid will host two food demos focusing on building energy. Have a mid-morning powerboosting snack and then stick around to grab so healthy lunch-on-the go ideas around noon. Fitness, dance and exersize demonstrations will take place all day long to give you a full spectrum of life-enhancing classes and services that AYM Fitness and Dance Studios have to offer.

AYM Fitness and Dance Studios is located at 4051 Stone Mountain Hwy, Suite G101B in Lilburn, GA 30047 in the Publix Shopping Plaza at the intersection of Hwy 78 & Killian Hill Road. For more info call 770.921.5424.

Also worthy of note is that YOUTH will find a plethora of activities during the AYM Youth Summer Camps! If you want to keep your kids active and entertained check out this blurb and sign them up today!

AYM summer camps are small group learning sessions held in our brand new air-conditioned fitness anddance studios. Healthy lunches from Subway will be provided each day in addition to bottled water (excluding Art Camp). Camp leaders are college-educated professionals with experience teaching in each area. Your childwill be mentally and physically stimulated and challenged while making new friends at AYM Summer Camp. Register early – only 18 slots exist for each camp.

KidFit Camp: The creators of the Johns Hopkins’ Hospital Youth Obesity fitness program have designed a5-day fun fitness camp for children aged 8-12. Activities include team drills, Wii fitness games, boxing andsports games. This program focuses on improving muscle control and strength, weight management,flexibility, balance and body image.

Dance Camp: Get ready for a fun-filled week of dance! Daily sessions include one-hour classes in Jazz,Hip-Hop, Creative Movement and Stomp. Participants will learn technique as well as a performance to showfamily and friends on the Friday of each week of camp.

Art Camp: This 5-day camp has a different theme for each day. Children will create ARTifacts fromrecyclable items like foil, aluminum cans and glass on Trash-to-Treasure day. The excitement of pirates onthe high seas will come true when kids make treasure chests for their handcrafted jewelry on Treasure Islandday. Other days include Sew No More and Animals, Animals, Animals. Your child will have something new andunique to bring home every day. You’re welcome to view the Art Exhibit on the last day of camp

Lychee Gingerale

All natural gingerales like Red Rock, or Ginger Beers like these come with lots of gingery bite, which is wonderful in a cold beverage on a hot summer day. Pair these gingery beverages with some wonderful lychee nectar, available at most natural foods markets, and you have a fast, fabulous base for a cocktail, or a lovely refreshing drink all by itself.

Personally I find both ginger beer and lychee nectar kind of sweet so I throw some sparkling water in the mix to "cut it" if you will.

Give it a whirl and let me know what you think.

Lychee Gingerale

12 oz of ginger beer
12 oz lychee nectar
12 oz of sparkling water

Combine, stir and serve over ice!

Pomegranate Mint Spritzer

This is so easy and so refreshing. Get the best ingredients you can find because the quality of the fruit juice, water and herbs will shine through. Keep the ingredients on hand and chilled in the refrigerator and you can make as much or as little as you like: by the glass or by the gallon any time!

Pomegranate Mint Spritzer

Pomegranate Juice
Sparkling Water (Spring, Seltzer, whatever floats your boat)
Fresh Mint sprigs
Light Agave Nectar (or honey) -- optional
Lime, thinly sliced into rounds for garnish

In a pitcher with at least 1 cup of ice cubes (not crushed) combine equal parts of sparkling water and pomegranate juice. Bruise a few sprigs of mint (save a couple for garnish) to release the volatile oils and add them to the pitcher. Pour over individual glasses with ice, and garnish with mint leaves and lime. If you like a sweeter drink, stir in agave nectar to sweeten the spritzer to your liking. Enjoy!

Life Chef in the Community

Hi Y'all! Here's some quick and tasty info about your friendly neighborhood Life Chef...

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GREEN MARKET THIS SATURDAY!
I'll be leading a FREE chef's demonstration at the Green Market in Piedmont Park this Saturday, June 21 from 10 a.m. to noon. It's a great way for those of you who missed "The Thrill of the Grill" class at Saint Philip AME earlier this month to pick up some healthful and delicious recipes for marinades, dry rubs and side dishes that are all bursting with flavor and nutrients!

This FREE event is sponsored by Kaiser Permanente. For details, directions and more info click here: http://www.piedmontpark.org/programs/GM_Chef.html
"Green Market 2008 Spread out along the dogwood-lined streets of Atlanta's Piedmont Park, Green Market is an open-air farmer's market featuring locally grown produce, artisan cheeses, fresh cut flowers and natural merchandise. With its come as you are, laid-back attitude, Green Market encourages sustainable communities in the most basic way -- by providing shoppers with direct access to local farmers and merchants. It's as simple as that."**********************************************************


FUNFEST '08 THANKS!
Also I wanted to thank everyone who attended FUNFEST '08 hosted by the Children's Wellness Network last weekend at the Frazer Center. We had a ball, and despite taciturn weather, the turnout was great and we actually enjoyed tons of fun under the sun. The kids made fantastic Shake-a-Salads and everyone loved the succulent organic watermelon that was dished out. Please visit the Children's Wellness Network for more information about the upcoming Conscious Kids summer camp at Panola Mountain Park and more upcoming events.

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LIFE CHEF'S UPCOMING CLASSES AND EVENTS
With Summer nearly upon us, I have lots of classes coming up and I wanted to make sure you guys had a chance to mark your calendars. I'll post detailed information as each event approaches, but here's a quick look at what Life Chef will have to offer in the weeks/months to come. I hope to see you soon!

JUNE
7 Father's Day Menu @ Saint Philip AME Church (10a.m. – Noon)
14 FUNFEST with The Children's Wellness Network @ The Frazer Center (Noon – 6 p.m.)
21 Thrill of the Grill at the Green Market @ Piedmont Park (10 a.m. – Noon)
28 Natural Foods Basics @ Sevananda Natural Foods Coop (10 a.m. – Noon)

JULY
5 Morning Snacks and Lunch on the Go @ AYM Fitness & Dance Studios (10a.m -noon.)
10 Inflammation & Pain Management @ Roosevelt Warm Springs Institute (Private Class)
12 Food as Medicine @ Sevananda (10 a.m. – Noon)
19 Sun-Sational Summer Produce @ Saint Philip AME Church (10 a.m. to Noon)

AUGUST
2 Natural Food for Connoisseurs @ Sevananda Natural Food Coop (10 a.m. – Noon)
9 Kids Can Cook & Wellness Fair @ Saint Philip AME Church (Time TBA)

SEPTEMBER
6 Shop & Cook: Meal Planning @ Saint Philip AME Church (10 a.m. – Noon)

--
Yours in health and good taste...
Asata Reid, Life Chef
Food that Fits Your Lifestyle
learn more at www.lifechef.blogspot.com

Spice Rubbed Pork

1 (2-lb) pork tenderloin or loin, sliced into 1” thick steaks (or 6 pork chops at least 1” thick)
Equal parts (1 Tbsp) of the following ground (powdered), DRY spices:
- cumin
- cardamom
- cinnamon
- cayenne pepper
- garlic
- onion
- garam masala
- black pepper
1 scallion, sliced (green and white)
3 cloves garlic, minced
2” piece of fresh ginger, peeled and grated
2 tsp. balsamic vinegar
1 tsp. extra virgin olive oil
1 Tbsp. Dijon mustard

Combine all of the dry spices and rub onto each side of the pork steaks.

Combine the remaining ingredients to form a paste and slather onto one side of the pork pieces. Allow to marinate for 15 minutes up to overnight.

Prepare a grill with hot coals and lightly oil the grate with papertowels or a cloth dipped in oil. Be careful of flare-ups, which have lead to the dubious connection between grilling and cancer-causing carcinogens.

According to MANY articles grilling is considered unhealthy when flare ups cause chemical reactions between the coals, gases and the meat. To avoid this potentially toxic situation, avoid flare ups which is just good grilling technique. Grill lean meats, don't leave grilling meat unattended, and keep a squirt bottle of water on hand to quickly squelch any flare ups that may happen.

Season the pork lightly with sea salt and grill with the season-paste side down for 5minutes. Flip the pork and continue cooking until desired doneness.

NOTE: If the coals are too hot, or if well done pork is desired, the pork can be finished in the oven after grilling 3-5 minutes on each side.

Sesame Glazed Salmon

¼ cup Miso Tamari or Low Sodium Soy Sauce
2 Tbsp. cup Agave Nectar or Honey
½ tsp. Chili flakes
2 scallions, sliced (greens and whites)
1” piece of ginger, peeled and grated
Juice from 2-3 lime or lemon
Zest from 1 lime or lemon
1 Tbsp toasted sesame oil
1 side of skinless, boneless salmon, 3 large salmon filets, or 5-6 medium filets

Combine all ingredients except the salmon. Marinate the salmon for 10 minutes to overnight. Grill, bake, broil or pan sear the salmon on presentation side for 3-5 minutes depending on size of the filet, flip the salmon and continue cooking until desired doneness.

Quick Jerk BBQ Chicken Breasts

2 cup Jerk BBQ sauce
Juice from 3 oranges (approx. 1.5 cups)
Zest from 2 oranges
2-3 Tbsp Miso Tamari or Low Sodium Soy Sauce
1 Tbsp Dijon mustard
2 gloves of garlic, minced
3 large boneless, skinless chicken breasts, or 6 medium chicken breasts

Combine all ingredients except the chicken. Marinate chicken in the mixture for 15 minutes up to over night. Grill or bake chicken for 10-15 minutes or until done.

Quick Sweet Corn and Aduki Bean Salad

2 15 oz. cans organic Aduki beans, rinsed (Black or Pinto beans, or Pigeon or Black Eyed Peas may also be used)
2 16 oz. bags frozen organic sweet corn, thawed in the refrigerator or quickly in the microwave for 30 seconds
3 scallions, sliced (green only)
½ red onion, thinly sliced
1 cup cilantro leaves, chopped (parsley may be used as a substitute)
3 small vine ripened or Roma tomatoes, diced
1-1.5 cups prepared salsa
1 tsp. ground cumin
1 tsp. smoked paprika (optional)
juice from 2 limes

Combine all ingredients, stirring well. Allow to sit at least 10 minutes to let flavors to meld, or cover and refrigerate until later service.

Strawberry Grapefruit Salad

1 pint strawberries, trimmed and quartered
3 medium (or 2 large) grapefruit, peeled and segmented
½ cup mint leaves torn
Agave nectar or honey to sweeten to taste (optional)

Combine all ingredients in a mixing bowl and serve immediately, or refrigerate, covered, until service. Garnish with small mint springs.

Fennel, Apple and Cabbage Slaw with Curried Pecans

1 small purple cabbage, thinly sliced
3 granny smith apples, thinly sliced
½ cup pecan pieces, toasted with curry powder
1 small fennel bulb, cored and thinly sliced
¼ cup apple cider vinegar
3 Tbsp. agave nectar
2 scallions, sliced (green only)
1 handful mint leaves, torn

Combine all ingredients in a large mixing bowl. Season lightly with salt and black pepper. Allow to sit 10 minutes at room temperature, or refrigerate, covered, until later service. If stored overnight, drain excess moisture prior to serving.

Spinach Blackberry Salad

This super easy salad is bursting with contrasting flavors. It was made with the grill in mind to stand up on its own next to marinades, sauces and smokey grilled flavors. The inspiration came from the locally grown produce I found at the East Atlanta Village Farmers Market, which is located in the Ace Hardware parking lot every Thursday from May through November.

Spinach Blackberry Salad

3 bunches of baby spinach
2 heads of young redleaf lettuce
2-3 heads of young romain
1/2 cup of fresh mint leaves
1/2 cup sliced young Asian turnips (they become more peppery with age)
2 cups of blackberries

With a slotted spoon, scoop the marinated onions out of the Spring Onion Balsamic Vinaigrette and add to the salad mixture.
Season with black pepper and salt and toss.
Top with crumbled smoked ricotta salada cheese and enjoy!

Note: Why scoop out the onions?
By marinating them in the vinaigrette the sweet spring onions become even mellower and absorb the tang and sweetness of the vinaigrette. Also by scooping them out and adding them to the salad, you can *lightly* dress the salad (important for a low fat option) which will allow you to really appreciate the impressive flavors of organic, locally grown produce without drowning it in dressing. Whenever you have gorgeous ingredients like these, you definitely don't want to smother them in intensely flavored vinaigrette, which could easily happen if you pour the vinaigrette over these young greens. In minutes, they'd wilt and loose a lot of their appeal.

Spring Onion Balsamic Vinaigrette

3 small spring onions (sliced thinly)
1/4 cup balsamic vinegar
1/2 cup extra virgin olive oil
and a generous pinch of dried oregano and thyme
pinch of salt and freshly cracked black pepper

Whisk ingredients together and allow to sit while you prepare the salad so that the flavors can meld.

Arugula Strawberry Salad

This super easy salad is bursting with contrasting flavors. It was made with the grill in mind to stand up on its own next to marinades, sauces and smokey grilled flavors. The inspiration came from the locally grown produce I found at the East Atlanta Village Farmers Market, which is located in the Ace Hardware parking lot every Thursday from May through November.

2 cups of organic baby arugula (it packs more of a punch than that prewashed “baby arugula” salad in the bag at the super market)
3 heads of young green leaf lettuce
2 -3 heads of young romain
1/2 cup fresh mint leaves
1/2 cup sliced radishes plus greens from the radishes
2 cups of strawberries (stemmed and sliced)

With a slotted spoon, scoop the marinated onions out of the Spring Onion Balsamic Vinaigrette and add to the salad mixture.
Season with black pepper and salt and toss.
Top with crumbled smoked ricotta salada cheese and enjoy!

Note: Why scoop out the onions? By marinating them in the vinaigrette the sweet spring onions become even mellower and absorb the tang and sweetness of the vinaigrette. Also by scooping them out and adding them to the salad, you can *lightly* dress the salad (important for a low fat option) which will allow you to really appreciate the impressive flavors of organic, locally grown produce without drowning it in dressing. Whenever you have gorgeous ingredients like these, you definitely don't want to smother them in intensely flavored vinaigrette, which could easily happen if you pour the vinaigrette over these young greens. In minutes, they'd wilt and loose a lot of their appeal.

Upcoming Classes & Events

With Summer nearly upon us, I have lots of classes coming up and I wanted to make sure you guys had a chance to mark your calendars. I'll post detailed information as each event approaches, but here's a quick look at what Life Chef will have to offer in the weeks/months to come. I hope to see you soon!

JUNE
7 Father’s Day Menu @ Saint Philip AME Church (10a.m. – Noon)
14 FUNFEST with The Children’s Wellness Network @ The Frazer Center (Noon – 6 p.m.)
21 Thrill of the Grill at the Green Market @ Piedmont Park (10 a.m. – Noon)
28 Natural Foods Basics @ Sevananda Natural Foods Coop (10 a.m. – Noon)

JULY
5 Morning Snacks and Lunch on the Go @ AYM Fitness & Dance Studios (10a.m -noon.)
10 Inflammation & Pain Management @ Roosevelt Warm Springs Institute (Private Class)
12 Food as Medicine @ Sevananda (10 a.m. – Noon)
19 Sun-Sational Summer Produce @ Saint Philip AME Church (10 a.m. to Noon)

AUGUST
2 Natural Food for Connoisseurs @ Sevananda Natural Food Coop (10 a.m. – Noon)
9 Kids Can Cook & Wellness Fair @ Saint Philip AME Church (Time TBA)

SEPTEMBER
6 Shop & Cook: Meal Planning @ Saint Philip AME Church (10 a.m. – Noon)

Green Market at Piedmont Park

Here's a FREE event that (weather permitting) will be fantastic!

The Green Market at Piedmont Park, presented by Kaiser Permanente and the AJC, takes place every Saturday from May through December. On June 21st, yours truly will be leading a chef's demo from 10 a.m. to noon.

Green Market 2008
Spread out along the dogwood-lined streets of Atlanta’s Piedmont Park, Green Market is an open-air farmer’s market featuring locally grown produce, artisan cheeses, fresh cut flowers and natural merchandise. With its come as you are, laid-back attitude, Green Market encourages sustainable communities in the most basic way -- by providing shoppers with direct access to local farmers and merchants. It’s as simple as that.

Times: Green Market is held every Saturday morning from May 3 until Dec. 13, 9:00am to 1:00pm.
Directions: Located along the 12th Street entrance to Piedmont Park.
Contact: Email market@piedmontpark.org or call
404.876.4024 ext. 23.

This class will be an opportunity for those of you who missed the Father's Day class at Saint Philip AME Church to experience "the thrill of the grill" with quick marinades and spice rubs, fat free side dishes and unique and healthful salads that come together in mere minutes. I'll see you there!

Eat Local America

Hey Gang!

Your friendly neighborhood Life Chef can now be found blogging on occassion at Eat Local America, an online outlet for the voices of several Co-Ops accross the nation and the challenge of eating local for a healthier lifestyle and environment.

Check it out and consider the Eat Local America Challenge for yourself.

Father's Day Menu: Thrill of the Grill

Thanks to everyone who came out in support of the Life Chef class last weekend honoring fathers, and all men as June is Men's Health Awareness Month. As always it was a pleasure to be at Saint Philip AME, along with my official Sous Chef Mr. Patterson, who is a wealth of information.

We had a great time as we prepared marinades, dry rubs and no-cook side dishes/salads that all celebrate the thrill of the grill (a non-fat cooking method, by the way).

Grilling has received some negative press with the association of certain carcinogens (cancer-causing chemicals) to grilled meats. But keep in mind that those carcinogens arise during flare ups, when the fat from the meat drips down onto the coals and the arising steam and fumes lace the grilling meat with toxins. Sounds pretty scary, but one of the tenets of good grilling is to control flare ups in the first place, so as you learn to master the grill you can cook with confidence knowing you're making healthful, flavorful food and using an ancient cooking technique that is considered by many to be an art form.

Our June class featured a wet Jerk-BBQ marinade for Chicken that supplies plenty of flavor in as little as 10 minutes, and a Dry Spice Rub for Pork that include diabetic friendly cinnamon, and heart-healthy cayenne pepper and garlic, as well as the anti-cancer properties found in cumin, turmeric and ginger. The quick Asian Inspired Marinade for Salmon ensured great taste with the cardiovascular soy benefits of Miso Tamari (similar to low sodium soy sauce but with more flavor and body), the anti-inflamatory properties of fresh ginger and the kick of stimulating crushed red pepper and vitamin C rich citrus juices.

For sides and salads we opted to leave the cooking to the grill, and created a succulent Strawberry and Grapefruit Salad loaded with cancer fighting antioxidants and the cooling properties of fresh mint. The Sweet Corn and Aduki Bean Salad was easily digestible, full of heart-healthy fiber and bursting with the fresh flavors of lime, cilantro and fresh spring onions. Our third salad/side dish was a light and crisp Cabbage, Apple, Fennel Slaw made with antioxidant rich purple cabbage, arthritis fighting crisp and tart Granny Smith apples and fennel (which according to the World's Healthiest Foods site has really interesting and potent anti-cancer and anti-tumor properties. Read more here) topped with curry spiced pecans and an apple cider vinaigrette.

The next class at Saint Philip AME will be July 19, (the 3rd Saturday in July) from 10 a.m. to noon. We will focus on SUN-sational Produce, the gorgeous vegetables and fruits available during this time of year that some of us might even be growing in our home lots and planters. Well we'll take these familiar favorites and develop exciting flavor profiles so that you can get the most out of your fabulous summer produce.

Family Fun This Weekend

Kids AND their parents can explore the joys of a Mind Body Soul connection at the FUNFEST presented by the Children's Wellness Network this Saturday, June 14 from noon to 6pm at the Frazer Center (1815 Ponce de Leon Ave N.E. Atlanta, Ga. 30307). Get your tickets today by visiting www.childrenswellnessnetwork.com.

Children’s Wellness Network FUNFEST is a complete wellness family event featuring education, food, fun, activities for kids of all ages. The Children’s Wellness Network of Georgia FUNFEST offers a unique opportunity to unite the whole community to promote holistic health through fun, information and participation.

In addition to strengthening our commitment through gathering as a community, this event will give be a venue to gather and to learn how to create a healthier future by eating, playing, learning and living healthier. Two deserving non-profit organizations, Georgia Organics and Two Angry Moms will directly benefit from this event in support of their School Lunch Advocacy and Farm 2 School Programs.

In reflection of this mission, FUNFEST will be divided into four pavilions, each showcasing an aspect of holistic wellness. Body: showcases the physical aspects of wellness, food and nutrition. Spirit: showcases the earth, ecology and environmental awareness. Mind: Showcases educational development and mental activity. Soul: showcases play and fun.

I will be participating by doing kid-friendly, hands on food demonstrations in the Body pavillion along with other guest chefs and fantastic, organic food sponsors!

For details about this extraordinary event and the specific lineup of activities for the entire family, visit Children’s Wellness Network at www.childrenswellnessnetwork.com or by sending an email to info@childrenwellnessnetwork.com