[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.

Elvis would be 82 today; “The King” was born January 8, 1935.

While Elvis Presley is not exactly known for being a foodie, we, along with millions of fans worldwide, like to celebrate his birthday with a few hours of Elvis tunes and his favorite snack food: a fried sandwich filled with peanut butter, sliced banana and bacon (photo #1: here’s the recipe).

This recipe was developed in honor of Elvis, whose favorite sandwich was PB, bacon and banana.

Past celebrations at THE NIBBLE have included an:

 
Inspired by the king of rock and roll, these cupcakes are packed to the core with peanut butter. Top them off with candied bacon for a royally delectable dessert.
 
 
RECIPE: GRACELAND MINI CUPCAKES
(BANANA CUPCAKES WITH PEANUT BUTTER & BACON)

You can use lowfat versions of the sour cream and cream cheese; but why bother? These are mini cupcakes, after all (photo #3).

Instead, have one with the diet version of one of his favorite soft drinks: Pepsi Cola, Nesbitt’s Orange and Shasta Black Cherry.

For The Cupcakes

 
Peanut Butter Filling

 
Bacon Topping

 
Frosting

[1] Graceland Cupcakes (photo and recipe © Peanut Butter Lovers).

[2] The Elvis Sandwich. Here’s the recipe (photo © Hipsubwg | Blogspot)).

[3] If Elvis had only thought of it, he’d have liked this Elvis Burger, with bacon and peanut butter sauce (photo © Helen Graves | Food Stories.

1. HEAT the oven to 350°F. Line cupcake tins with paper liners and lightly spray with cooking spray. Line a baking sheet with foil.

2. MAKE the batter. In a medium size bowl combine the flour, baking powder and salt. Stir until blended.

3. MASH the bananas and add sour cream in small bowl. Mix well and set aside.

4. BEAT until incorporated, with an electric hand mixer, the butter, oil and sugar (3-5 minutes). Add the eggs, egg white and vanilla. Mix until combined. Slowly add half of the dry ingredients and mix until almost incorporated. Add the sour cream and banana mixture and gently fold into the batter. Add the rest of the dry ingredients until combined. Spoon the batter into lined cupcake pans.

5. BAKE for 18 to 20 minutes and let cool (do not turn off the oven). Once cool (about 30-45 minutes), use a paring knife to cut a small circle in the middle of the top of the cupcakes and remove the plug, creating a well about halfway down the cupcake. Using a piping bag, pipe the peanut butter to fill each hole. Set aside.

6. PLACE brown sugar in medium size bowl and dredge the bacon slices on both sides. Place them on the baking sheet and bake for 10 minutes. Flip bacon and bake for another 6-8 minutes. Remove bacon from oven and place on plate to cool. Do not put bacon on paper towels: It will stick. Once cool, chop the bacon and set aside.

7. MAKE the frosting. In a large bowl combine the cream cheese, butter, peanut butter and vanilla extract. Mix until combined. Add the confectioners’ sugar and mix until well combined. Add to a piping bag. Pipe a dollop of frosting onto each cupcake and sprinkle with the candied bacon pieces.
 
 

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[1] Panzanella with the wintery flavors of delicata squash and sage (photo © Good Eggs).

[2] The bright colors in this winter panzanella are cubed beets and pomegranate arils. Here’s the recipe (photo © Food 52).

[3] “Ham on rye” bread salad with rye croutons and cubed ham. Enhance the effect by adding some Dijon mustard to the vinaigrette (photo: The Nibble).

[4] Panzanella with a twist: Instead of bread in the salad, the salad is on top of crostini. At The Tuck Room | NYC.

[5] This panzanella adds white beans and a fried egg, although you can certainly switch the protein (photo © Sunbasket).

Bread salad, like French toast and croutons, is one of those delicious foods invented by necessity: Poor people needed to get another meal from bread that had gone stale.

These days, people of means enjoy the salad at smart Italian cafes and at home. Below are some easy recipes.

Below:

> The history of panzanella salad.

> Mix-and-match winter panzanella recipe.

> More panzanella recipes.

Elsewhere on The Nibble:

> The history of panzanella.

> The history of bread.

> The different types of bread: a photo glossary.
 
> The year’s 20+ bread holidays.

> The difference between prosciutto and serrano ham.

> The different types of ham: a photo glossary.
 
 
THE HISTORY OF PANZANELLA SALAD

While some type of bread salad likely cropped up wherever people ate bread, panzanella is a Tuscan-style bread salad made with a loaf of day-old (or older) Italian bread, cubed into large croutons and soaked in vinaigrette to soften it. Chopped salad vegetables are added.

The translation we have found for “panzanella” is “bread in a swamp,” the swamp being the vinaigrette in which it the bread was soaked. When there wasn’t enough oil to spare, the bread was moistened in water.

While today’s recipes are rich in ingredients, the original preparers foraged to pull together vegetables from the garden: cucumber, onion, tomato—and possibly purslane, a salad green that grows wild. Early recipes were heavy on the onions, the cheapest ingredient to pair with the bread.

This peasant dish has become a popular first course in Italy. It doesn’t appear often on menus of U.S.-based Italian restaurants. That’s too bad, because it’s a dish worth knowing; but it’s also a salad that’s easy to make…

Especially when you have a leftover baguette or other loaf, as we often do. (If you stick the leftovers in the freezer for some TBD use, put it to use!)

While crusty Italian loaves were used in the original, you can use any bread from challah to semolina raisin to sourdough.

Bread salad is not a lettuce salad. You should toss in some small greens with a bite—arugula, mustard greens and watercress, along with radishes and red onions. But keep the mesclun mix and romaine for lettuce salads.
 
 
RECIPE: MIX-AND-MATCH WINTER PANZANELLA SALAD

Winter is no time to repurpose summer vegetables like tomatoes, yellow squash and zucchini. Instead, look for year-round options and root vegetables. (Here’s a list of winter fruits and vegetables.)

You can add the root vegetables raw or roasted. Carrots are a dual-usage veg, as are beets, celery roots and turnips—the latter ideally halved or cut into very thin slices.

Pick Your Ingredients

 
Garnishes

 
Plan a variety of colors; not just green but red (e.g. beets, bell pepper, grapefruit), orange (e.g. mandarins, oranges, winter squash) and yellow (beets, bell peppers, cherry/grape tomatoes).

Don’t forget to season with salt and freshly-ground pepper.

Vinaigrette

Lastly, you need a good vinaigrette. Pick your favorite or use a the conventional red wine vinegar and EVOO, with or without an added half teaspoon of mushrooms.

 
The traditional vinaigrette ratio is 3 parts oil to 1 part vinegar; the recipes above are written as such. But the important thing to keep in mind is that you are the only one who knows exactly how acidic and how viscous you want your dressing to be.

  
 

[6] Panzanella with burrata and roasted delicata squash (photo © Good Eggs).
 
MORE PANZANELLA RECIPES

Keep these on tap for warmer weather:

 
________________

*Horseradish and wasabi are also cruciferous.
 

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