[1] Black bean burger: Add your favorite condiments garnishes and you’ll love it (here’s the recipe Urban Accents). [2] “Trash fish” look and taste just as good as the big-name fish—for as fraction of the price (photo courtesy Chef Barton Seaver, author of this sustainable fish cookbook). [3] Hello, Malaysian palm oil; buh-bye, canola oil (photo courtesy Food Navigator). [4] Buy the 4-5 spices you use most often in organic versions (photo courtesy McCormick).

Now, can we twist your arm abut eating more sustainably?

Here are recommendations from Chef Gerard Viverito, Director of Culinary Education for Passionfish, a NGO non-profit organization dedicated to educating people around the globe on the issue of sustainability in the seas.
 
HOW TO EAT MORE SUSTAINABLY

1. Eat Less Meat & More Beans.

Beans, lentils and other legumes are called “nitrogen “fixers.” They convert inert gas from the atmosphere into the type of ammonia needed for plant food, reducing the need to use as much synthetic nitrogen fertilizer.

Livestock is a major driver of deforestation and loss of biodiversity. Livestock requires about 3.9 billion hectares of land for grazing and to produce animal feed. That’s an area that’s five times larger than Australia.

Deforestation means fewer trees to absorb carbon dioxide, a greenhouse gas. Livestock emissions, including manure and digestive gas, contribute more greenhouse gas to the atmosphere than automobile emissions.

Meatless Mondays is an idea that should evolve into Vegan Mondays. If you’re eating cheese and ice cream, it’s still part of the problem.

With all the delicious vegan choices—including hearty vegetable stews, pasta, pizza and vegetarian chili—you won’t suffer one day a week. You may even discover new favorite dishes!

Check out 16 main course bean dishes from Saveur.
 
2. Buy wild-caught U.S. seafood.

Yes, it can be more costly than other options, but American fisheries have some of the most stringent ecological rules in the world (and, might we add, health rules—no melamine in your shrimp).

If we ate what the oceans were sustainably supplying instead of insisting on only a few well-known fish species, we would further cut down on over-fishing our waters.

Be open to sampling different fish species. The new trend among top chefs is trash fish, a.k.a. rough fish.

What are trash fish?

Trash fish are those that travel in schools with more desirable fish, and are often landed as by-catch. Because they don’t have the marketing demand of other fish and thus only command a fraction of the price, fishermen would toss them overboard (trash them) as not worth the effort of processing.

There is no standard list of trash fish. A fish that is considered trash in one region may be treasure in another. For example, the common carp is considered undesirable in the U.S. and Australia, but is the premier game fish of Europe and the most valuable food fish across most of Asia. Ask your fishmonger what’s available in your area.

Just because you haven’t heard of something or it sounds weird, don’t pass it by. Dogfish travel in schools with flounder, hake and pollock, three of which have marketing value while the other is in the doghouse.

In the U.S., 91% of all seafood consumed comes from outside the country. More than two-thirds of all seafood we eat comprises shrimp, salmon, tilapia (almost all farm-raised under dubious conditions) or canned tuna. The oceans offer a wealth of tasty fish, and we only eat four of them.

Don’t walk away from banded rudderfish, barrel fish, bearded brotula, lionfish, southern stingray, squirrelfish and other strange names. If they didn’t taste good, they wouldn’t be for sale. Here’s more about trash fish.

There’s even a sustainable fish cookbook—the first of many, no doubt.

It doesn’t make sense to buy healthy, sustainable foods and then cook them with oils made from genetically modified plants.

Try the buttery Malaysian palm oil, which is natural and sustainably produced. Because it has a high smoke point, Malaysian palm oil can be used for grilling, baking and frying without burning and making food taste bad.

All palm oil is non-GMO, which may be why it’s more affordable than the popular but non-GMO canola oil.

Note: Be sure it’s Malaysian palm oil. The Malaysian government has commented to growing and processing.

The use of chemical fertilizers and plant pesticides is a growing concern in the spice industry. But organic spices and herbs can be pricey, so invest in organic only for those that you use all the time.

McCormick sells more than 22 organic herbs and spices—just about anything you need regularly, including vanilla extract.

Here’s another money-saving tip: Whole ginger root is a fraction of the price of powdered. Buy a root and cut into 1-inch cubes then toss them into the freezer. Grate a cube whenever a recipe calls for this fragrant spice.
 
5. Eat more leafy greens, and find more fun preparations.

Kale, spinach and other leafy greens grow quickly in most climates. This means they have a lower impact on our environment and may require less fertilizer than slower growing veggies.

Up the kid-friendliness of these greens by making tasty oven-fried veggie chips. Drizzle oil (Malaysian sustainable palm oil, of course) over the greens, sprinkle with salt or other seasonings and then bake in a 350°F oven until slightly brown, about 10 to 12 minutes. Eat the crispy veggies for snacks, as pizza and pasta toppings, add to omelets, etc.

This great microwave tray from Mastrad lets you make chips in two minutes! We stack them 3-4 trays high for the most chips in the shortest time.

And of course, there are many, many luscious recipes for leafy greens. All you need to do is look online.
 
6. Look for “grass-fed,” “organic” or “pasture-raised” beef.

To come full circle from the first tip, raising livestock takes a big toll on our environment. It uses more than 70% of our agricultural land and is the largest driver of deforestation (which enables greenhouse gases) in the world.

[5] Eat more leafy greens: They grow more quickly (photo courtesy Hungry Couple). [6] Enjoy meat, but in smaller portions.

Eat as they do in the rest of the world: smaller portions of meat, larger portions of grains and vegetables.
 

THANKS FOR HELPING

Adopting even one of these six ideas will make an impact.

[1] Start with grape salsa and bruschetta, with wine and beer, as a snack or a first course (photos #1 and #3 © California Table Grape Commission).

[2] Another savory appetizer/first course: goat cheese cheesecake. What’s missing? The grape salsa! Here’s the recipe from Love And Olive Oil.

[3] Move on to the mains; here, grilled salmon with grape salsa.

[4] White cod with grape salsa. Here’s the recipe from Food And Wine.

To add color to a plate of white, beige or brown food with an easy sauce or colorful garnish.

But if it’s a simply grilled chicken breast or fish fillet, look to salsa.

Even in the winter months, with no good tomatoes, stone fruits, etc., a colorful, delicious and nutritious sauce can be made from…grapes.

Salsa is not just for taco chips. The original translation is the generic “sauce”; it was used for millennia before tortilla chips were invented (in the late 1940s, in L.A.).

RECIPE: GRAPE SALSA

We adapted this recipe from a suggestion by the California Table Grape Commission.

 
Variations

 
Preparation

1. SLICE or chop the grapes. For a sauce with protein, slice the grapes in half. For salsa with chips or crostini, chop coarsely.

2. COMBINE all ingredients in a medium bowl; mix well.

3. LET stand at least 1 hour before serving for flavors to meld. Drain excess liquid before serving.

 
WAYS TO USE GRAPE SALSA

 
GRAPE NUTRITION

Grapes are good for you. For those avoiding fruit because of the sugar, grapes have a relatively low glycemic index, with GI values ranging between 43 and 53.

 
 
THE HISTORY OF GRAPES

Different wild grape varieties were first cultivated around 6000 B.C.E. near northern Iran, between the Black and Caspian seas.

By 3000 B.C.E. grapes were being cultivated in Egypt and Phoenicia, and by 2000 B.C.E. in Greece.

America also had wild grape varieties, which were cultivated in of themselves, and joined by cultivars brought from Europe. In the mid-1800s, a Hungarian emigré, Colonel Agoston Haraszthy, brought 100,000 cuttings of Vitis vinifera varieties from Europe to California.

In 1860, English settler William Thompson planted a Mediterranean grape called the Oval Kishmish near Yuba City, north of Sacramento. This popular green grape variety became known as the Thompson Seedless.

In 1970, per capita consumption of grapes in the U.S. was 2.5 pounds. Today, it’s around 8 pounds. Go grapes!
 
  

With its complex flavors—sweet, sour, fruity—at its simplest use it can enhance anything grilled or roasted, including panini and other grilled sandwiches. It’s also called creme balsamica (balsamic cream).

While its origin is in Greek and Italian cuisines, it works with everything from French baked Brie to good old American fried chicken, roasts, chops and grilled fish.

Use it for marinating, dressing, or finishing any dish. Drizzle it over grilled meats, fish, and poultry. Serve with aged cheeses like parmesan or fresh ones like creamy goat. It’s a delicious surprise over fruits like strawberries or (our personal favorite) figs wrapped in prosciutto.

A recipe to make your own balsamic glaze is below, along with recipes to use it..
 
 
USES FOR BALSAMIC GLAZE

AS A CONDIMENT

 
WITH APPETIZERS & FIRST COURSES

Drizzle over:

 
WITH MAINS

Drizzle over:

 
Use the glaze anywhere you’d use honey as a glaze or seasoning; and with more sophisticated sauces, such as port sauce over beef.
 
SIDES

Stir into:

 
WITH DESSERTS

Drizzle over:

 
 
RECIPE #1: BALSAMIC GLAZE

It’s easy to make balsamic glaze, and a good idea if you find yourself with too much balsamic on hand. But don’t go out and buy a gallon of the cheapest stuff at a club store. Get something moderately priced: Output = input. Recipe below.

But buying it is a time saver.

This recipe makes enough for quite some time. If you want just enough for your current recipe, use the proportions in the brackets

Ingredients

 
Preparation

1. MIX the balsamic vinegar with the sugar in a saucepan over medium heat. Stir constantly until the sugar has dissolved.

2. BRING to a boil, reduce the heat to low and simmer until the glaze is reduced by half, about 20 minutes. The glaze should coat the back of a spoon.

3. COOL and pour into a lidded jar. Store in the fridge.

[2] Glaze your pizza (photo courtesy For The Love Of Cooking).

[3] Whether grilled simply or in a casserole, chicken and balsamic are a match made in heaven (here’s the recipe from Cafe Delites)

[4] Salmon and other sturdy fish love a balsamic glaze (here’s the recipe from Cooking Classy).

[5] Pork roast with balsamic strawberries (here’s the recipe from Southern Living).

We love this take on nachos from Half Baked Harvest (photo #5, below).

Toasted baguette slices substitute for corn chips, tomato and basil for the salsa, mozzarella for the jack or cheddar cheese.

Prep time is 10 minutes, cook time is 10 minutes.

[6] Strawberries with balsamic glaze are a classic Italian dessert (photo courtesy DeLallo).

[7] This balsamic glaze from Gaea is made with honey instead of sugar (photo courtesy Gaea).

 
For The Balsamic Glaze

 
Preparation

1. MAKE the balsamic glaze: Add the balsamic vinegar and brown sugar to small sauce pan and simmer until reduced by half. This should take about 10 to 15 minutes. Remove from the heat and set aside until ready to use.

2. PREHEAT the grill to high heat, or preheat the oven to 450°F.

3. ADD the tomatoes to a bowl and toss with 1 teaspoon olive oil, honey, salt and pepper. If the grape tomates are small enough to fit through the gates of the grill, thread them on skewers. Or you can also roast them in the oven for 10 minutes until lightly charred.

4. PLACE the baguette slices on a greased baking sheet and brush each side with a bit of olive oil. Sprinkle the tops with salt and pepper.

5. GRILL the tomatoes for 8 to 10 minutes and the baguette slices for about 3 minutes per side. Or, you can toast the baguette slices in the oven on a baking sheet for about 5 minutes and the tomatoes in the oven for 10 minutes.

6. PREHEAT the broiler to high. In ove-safe dishes or on a pan or baking sheet, place a few slices of toasted bread, then a few slices of fresh mozzarella and then a handful of tomatoes. Repeat so you make about three layers. Broil for 1 minute or until the cheese is melty.

7. SPRINKLE with the basil and optional chives/scallions. Enjoy hot with a cold beer!
 
 
RECIPE #3: MIXED BERRIES WITH BALSAMIC GLAZE

It doesn’t get easier than this—or more good-for-you than this dessert from DeLallo (photo #6, above), using their own balsamic glaze.

The velvety rich, deep sweetness of balsamic glaze is a classic Italian way to top fresh berries. So simple, but so good.

Take it to the next level with a base of gelato, panna cotta or plain Greek yogurt.
 
 
RECIPE #3: MIXED BERRIES WITH BALSAMIC GLAZE

 
Preparation

1. PLACE the berries in individual serving dishes. If you’re using a base (ice cream, panna cotta, yogurt), add it first.

2. DRIZZLE with balsamic glaze.
 
 
MORE!

ABOUT BALSAMIC VINEGAR

THE DIFFERENT TYPES OF VINEGAR

In Greek mythology, Gaia or Gaea (GUY-yuh), from the word for land or earth, is the Mother Earth goddess. Gaia is the ancestral mother of all life.

In Greece, Gaea is the mother of all things delicious in olive oil: EVOO, olives isn jars and snack packs, spreads, glazes, vinaigrettes, etc.

Discover more at GaeaUS.com.