A Bone Blasting Barbecue 2020!
Get Grilling Part 2: Classic Sides
When I think of barbecue, I think of two classic sides: Coleslaw and potato salad. When it came to the cookouts at my cousin Arlene’s, my mom made the coleslaw—sweet, crunchy, and drowning in soupy mayonnaise. I loved it. What I’m offering here is a little more sophisticated, and a lot more supportive of our bones: A crunchy, citrusy coleslaw where the sweetness balances the cabbagey crunch, and a colorful potato salad.
Firecracker Slaw
Serves 6
Cruciferous vegetables rock! The layering of Brussels sprouts with conventional cabbage brings out the very best that these veggies have to offer. Although similar in nutritional profiles, sprouts contain more potassium, cabbage more calcium. Toss them together and you’ve got the best the cruciferous world has to offer. But that’s not the only reason why I love this slaw. I love the crunch and eye-popping colors of the cabbages, peppers, watermelon radishes and carrots; all the nooks and crannies the shaved sprouts create, giving the Thai-inspired dressing plenty of places to sneak in to pack its punch; and the dusting of peanuts at the very end, for their sweet, earthy flavor and added bone support (protein, copper, manganese, phosphorous, magnesium and resveratrol).
MAKE IT EASY ON YOURSELF: All of the veggies can be prepared the night before, combined in a bowl or zip-top bag and stored in the fridge. Speed up the process even more by buying what you can in precut form. The dressing can also be made the night before and stored separately in the fridge.
For the slaw:
1 large carrot, peeled and cut into matchsticks, or 1-2 cups pre-cut carrots
8 large, leafy Brussels sprouts, stem end trimmed, outer leaves separated, washed and set aside, inner sprout very thinly sliced or shaved
2 cups super thinly sliced red cabbage, using a mandolin or box grater
2 cups super thinly sliced white cabbage, using a mandolin or box grater
8-10 multi-colored mini bell peppers, cored, seeded, then very thinly sliced
1 bunch (5-6) scallions, root trimmed, then sliced into long strands or on the bias
1 small watermelon radish, peeled, halved, and thinly sliced (about 1 cup)
For the dressing:
3 limes, juiced, about 6 tablespoons
¼ cup unsweetened pineapple juice
3 tablespoons sweet potato syrup or honey (sweet potato syrup contains higher levels of calcium, iron and potassium than other sweeteners)
2 tablespoons low sodium soy sauce
⅓ to ½ cup safflower oil
½ cup loosely packed fresh mint leaves
1 cup roasted, unsalted peanuts, coarsely chopped
Combine prepared vegetables in a large bowl with the outer Brussels sprouts leaves. Combine all dressing ingredients in a bottle or mason jar, cover and shake well.
To assemble, gently toss dressing with vegetables and mint leaves. Transfer to serving bowl and top with peanuts.
This is Not Your Mom’s Potato Salad
Serves 6
Little potatoes are little powerhouses for bone health. The vitamin C, potassium and calcium they contain and the sodium and cholesterol they lack make little potatoes big winners for those of us with bone issues. Vitamin C is associated with a lower risk of hip fracture and higher bone mineral density in the femoral neck and lumbar spine, so get it where you can!
MAKE IT EASY ON YOURSELF: Store bought cooked beets will save you time. Look for cryovaced* beets. They contain much less salt than most canned varietes and tend to taste better too. Avoid the purple finger syndrome by rubbing your hands with oil before peeling. Beets and potatoes can be cooked the day before serving and stored separately in covered containers in the fridge till barbecue time. The dressing can be made the day before as well, then stored in a covered container overnight.
1- 2 medium sized beets (or store bought cooked, cryovaced** beets)
1 tablespoon extra virgin olive oil
1 bay leaf, fresh or dry
2 pounds small assorted potatoes -- look for fingerling, red skinned, purple, marble-sized creamers.
1 sweet potato, peeled, cut into 3/4 inch cubes
2 stalks celery, trimmed, washed and sliced
4-5 scallions, roots trimmed, sliced from top to bottom
2-3 sprigs lemon thyme, leaves stripped from stems
¼ cup Dijon mustard
¼ cup apple cider vinegar
2 teaspoons kosher salt
½ cup extra virgin olive oil
1 tablespoon pink peppercorns plus more for garnish**
Lemon thyme sprigs for garnish
Preheat oven (I used a toaster oven!) to 375 degrees.
Make roasting packets for the beets: Cut 2 sheets of foil (roughly 18 inches long) and criss-cross them on your counter. Cut a small piece of parchment paper to sit in the middle.
Peel beets with a peeler. Cut them in half, then into quarters. Place on the parchment. Drizzle with oil and add the bay leaf. Bring sides up and seal to enclose beets. Place packet on a small sheet pan, then cook in the oven for 1 hour. You should hear them sizzling. Open the foil and test them with a small knife. They should be tender and sweet smelling! Remove and cool, uncovered or not. When cool enough to handle, slice each quarter into bite-sized wedges. Reserve.
Meanwhile, place the assorted potatoes in a pot of cold water, slicing the larger ones in half or into rounds, evening out their sizes so they cook at somewhat the same rate. Just level the playing field a bit with obvious size differences; no need to be super precise. Place over high heat and bring to the boil, then drop to a simmer and cook till the potatoes feel tender when pierced (I like to use a skewer), about 10-15 minutes. Drain and lay them out on a sheet tray to cool. Using a separate pot, cook the sweet potatoes the same way, then cool.
Make the dressing: Combine mustard, vinegar, salt and 1 tablespoon pink peppercorns. Whisk in olive oil. This may be made and stored overnight as well, in a covered jar or container.
To assemble, combine all potatoes, celery, scallions and thyme leaves. Add dressing and gently toss, being careful not to break up the potatoes. Gently stir in the beets. (Don’t toss them too much, or the whole salad will turn super purple). Transfer to a serving bowl and garnish with a few more pink peppercorns and thyme sprigs.
*A superior form of vacuum sealing foods to avoid freezer burn and dehydration
**Pink peppercorns are part of the cashew family. Do not eat if allergic to nut trees.
Credits: Photographer, Charlie Rappa; Food Stylist/Recipe Developer, Leslie Orlandini; Creative Director/ Prop Stylist, Francine Matalon-Degni; Editor, Sarah Marie Degni; Logo Designer, Zoe Miolla; Graphic Designer, Una Miolla