Going organic, or close to it

An avid Seasonal Chef reader suggested I publish a list of what organic foods to buy. Here’s the list, plus a few food safety guidelines.

Good rule of thumb:

Always buy local or organic when you can

.

The

For Sure Organic List

includes: vegetables, celery, lettuce, spinach, carrots, bell peppers, and potatoes; fruits, apples, cherries, grapes if imported, nectarines, peanuts, peaches, pears, raspberries and strawberries; and dairy, eggs, yogurt, milk, cream and butter.

If certified organic fruits and vegetables are not available, or out of your price range, the edible parts of the following are

Clear of Pesticides and Herbicides

: Asparagus, avocado, banana, broccoli, cabbage, cauliflower, kiwi, onions, mango, melons, papaya, peas, pineapples, sweet corn, and almonds, walnuts, pecans, and hazelnuts.

Food Handling Safety Hints

: Just before cutting, peeling, and/or eating, spray all fruits and vegetables with vinegar/water (one tablespoon white vinegar to one quart of water). Rinse with water, dry with paper towel, then cut, peel, slice, or eat.

Buying Tips

: For fish, buy local and wild (organic does not necessarily mean wild); for chicken, choose organic first and then natural, without antibiotics or hormones; for

meat, if possible buy grass-fed beef, lamb and pork (remember it cooks much faster than corn-fed.)

Healthy Household Hints

: Hot soapy water works wonders in the kitchen.

To put to rest any doubts about cleanliness of cutting boards, sprinkle boards (wood or plastic) with salt or baking soda, then scrub with clean sponge and rinse under hot running water.

Three ways to be sure sponges are clean: 1. Wash sponge in soapy water and drop into boiling water. 2. Wash sponge in the dishwasher with the dishes. 3. Wash sponge in soapy water and place in the microwave for 30 to 45 seconds, then rinse.

A dish that I ordered recently in a Lebanese restaurant inspired me to create this week’s recipe. Tender chicken kebobs that were well seasoned, perfectly cooked, and served with grilled vegetables were delicious, but the raw garlic in the sauce was overpowering.

Determined to reach a delicate balance of flavor and texture, I re-created the sauce with confit of garlic, made from whole peeled garlic cloves gently simmered in canola or grape seed oil until the garlic was sweet and soft, but not falling apart, about 30 minutes.

Several cloves of garlic confit gave the sauce a robust flavor without the sock-it-to-me garlic assault that I tasted for hours.

Think “relish” when you make this week’s delicious combination of salted watermelon cubes and cherry tomatoes drizzled with balsamic crema. Serve basmati rice dressed with butter to complete this entrée. Bon appetit!

Lebanese Chicken Kebobs
With Vegetables
and Sauce Verde

(Serves 4)

4 organic boneless chicken breasts cut into 1-inch cubes

Marinade:

2 cups organic plain yogurt

2 cloves garlic, minced

1 teaspoon smoked paprika

Juice of one lemon

Grilling sauce:

About 2 tablespoons olive oil

2 teaspoons smoked paprika

1 teaspoon Greek oregano

1/2 teaspoon each of sea salt and freshly ground black pepper

For the vegetables:

2 Asian eggplants, washed, sliced on diagonal

2 zucchini, washed, trimmed, sliced on diagonal

1 large green bell pepper, seeded and cored, cut into large triangles

1 large onion, peeled, cut into 8 wedges

Extra virgin olive oil for brushing

Few pinches Greek oregano

Sea salt and pepper to taste

Yogurt sauce:

1½ cups low-fat plain yogurt, well drained

6 cloves garlic confit

2 pinches flaked sea salt or fresh lemon juice to taste

Freshly ground black pepper

About 1 teaspoon fresh Greek oregano plus sprigs for garnish

Fistful of fresh flat leaf parsley, chopped

5 cups seeded, cubed watermelon sprinkled with flaked sea salt

1 pint organic cherry tomatoes, stemmed and washed

Balsamic crema (found in specialty stores), for drizzling

To prepare:

At least one day or up to two days ahead, whisk yogurt, garlic, paprika, and lemon juice together, then add chicken cubes and mix well to coat each piece.

Transfer to a non-reactive bowl or Zip-lock plastic bag and refrigerate; turn over every now and then until grilling time.

To grill: Clean and oil the grid grates. Preheat the grill until the coals are white hot.

Whisk together the olive oil, paprika, and oregano, and set aside.

Remove the chicken from the marinade and discard the marinade. Wipe excess yogurt off the meat, and roll the chicken in seasoned oil. Thread about five to seven cubes onto metal skewers.

Place skewers directly on the grill, cover, and cook until marked, about 5 minutes per side, brushing with seasoned oil if necessary, until the chicken is done, but still juicy, about 15 to 18 minutes.

Transfer the skewers to a large warm platter and tent with foil.

Mix the oregano with olive oil then add the vegetables and roll to coat. Working in batches, grill the vegetables until they are crunch tender with grill marks. The cooking time will depend on their size. Transfer to a platter and season to taste with salt and pepper.

To make the sauce: In the food processor, blend the yogurt, garlic confit, sea salt or lemon juice and pepper until smooth. Taste, then add oregano and fresh parsley and adjust the seasonings if necessary.

Transfer to a bowl, and pass at the table.

Sprinkle the watermelon cubes with salt and add tomatoes.

To serve, place a skewer of chicken on a large dinner plate. Arrange an assortment of vegetables on the side and then add a spoonful of watermelon/tomato.

Drizzle balsamic crema over the melon and tomatoes and garnish the plate with a sprig of oregano. Pass the yogurt sauce at the table.