Avoiding Additives and Preservatives

Look for plain yogurt with no preservatives and use fresh lemon juice. Check the ground cumin to make sure it does not contain colour or anti-caking agents. Ozery Bakery pitas contain no artificial colours, flavours or preservatives. Additive-free harissa is hard to find, but you can make your own; the recipe is below. La Costeña canned chipotles do not contain preservatives.

The cucumber yogurt sauce goes into the burgers and is also a topping

Top your burgers with cucumber, avocado, radishes, onion, tomatoes and feta

Grill burgers until cooked through

Mediterranean Chicken Burgers

Ingredients:

Harissa

2 tablespoons (30 ml) sweet paprika

1 chipotle in adobo, minced, plus 1 teaspoon (5 ml) adobo sauce

2 garlic cloves, minced

2 teaspoons (10 ml) ground cumin

2 teaspoons (10 ml) ground caraway

2 tablespoons (30 ml) extra-virgin olive oil

Burgers

¼ cup (60 ml) shredded English cucumber

½ cup (125 ml) plain Greek yogurt

1 ½ teaspoon (7.5 ml) harissa paste

1 ½ teaspoon (7.5 ml) liquid honey

½ teaspoon (2.5 ml) lemon juice

1 lb (450 g) lean ground chicken, beef or lamb

2 cloves garlic, minced

1 egg, lightly beaten

2 tablespoons (30 ml) finely chopped fresh mint

1 tablespoon (15 ml) ground coriander

2 teaspoons (10 ml) ground cumin

1 teaspoon (5 ml) salt

4 pita pockets

Toppings (optional)

Sliced radishes, cucumber ribbons, chopped tomatoes, sliced avocado, crumbled feta cheese, sliced red onion or fresh sprouts

Preparation:

Harissa

In a mortar, combine the paprika, chipotle, adobo sauce, garlic, cumin, caraway and olive oil and pound until a paste forms.

Burgers

Squeeze excess moisture from cucumber. In small bowl, mix together cucumber, yogurt, harissa, honey and lemon juice.

In large bowl, mix together ¼ cup (60 ml) of the yogurt mixture, the chicken, garlic, egg, mint, coriander, cumin and salt.

Shape mixture into four ½-inch (1.27-cm) thick patties (Make-ahead: Layer patties between parchment paper in airtight container; refrigerate for up to 24 hours.)

Place patties on greased grill over medium-high heat; close lid and grill, turning once, until instant-read thermometer inserted sideways in patties reads 160°F (71°C), 8 to 10 minutes.

Place pitas on grill, turning once, until warmed through, about 1 minute. Spread some of the yogurt mixture on pitas. Top pitas with patties and toppings (if using). Serves 4.

From Canadian Living

Avoiding Additives and Preservatives

Look for a red wine vinegar with no added sulfites, such as Eden Organic brand. Make sure the oregano does not contain colour or anti-caking agents.

Insert toothpicks into the onion rounds to keep them from falling apart on the grill

Combine chile and vinegar

Slice cucumber

Grill the onion until charred and tender

Cucumber and charred onion salad

Ingredients:

1 hot chile, thinly sliced into rings, seeded if desired

4 tablespoons (60 ml) red wine vinegar, divided

2 medium red onions, sliced into ¼-inch (0.64 cm) rounds

4 tablespoons (60 ml) olive oil, divided, plus more for serving

Kosher salt and freshly ground black pepper

1 medium English hothouse cucumber, sliced into rounds

¼ teaspoon (1 ml) dried oregano

Preparation:

Prepare grill for medium-high heat. Combine chile and 2 tbsp. (30 ml) vinegar in a small bowl; set aside.

Place onions on a rimmed baking sheet and drizzle with 2 tbsp. (30 ml) oil; season with salt and pepper. Turn to coat. Grill onions directly on grate until lightly charred and softened, about 2 minutes per side. Transfer to a large bowl and toss with remaining 2 tbsp. (30 ml) vinegar; let cool.

Coarsely chop ½ cup (125 ml) grilled onion and return to bowl. Add chile and soaking liquid, cucumber, dried oregano, and 2 tbsp. (30 ml) oil and toss to combine; season with salt and pepper. Serve drizzled with more oil.

From Bon Appetit

Avoiding Additives and Preservatives

Look for a chicken stock with no additives, preservatives or artificial flavour. I use Imagine Organic brand. Instead of soy sauce use tamari, which is preserved with alcohol instead of sodium benzoate.

Fry the garlic until crispy

Cook the chicken and set aside

Stir fry scallions and ginger

Add cucumber and stir-fry until tender

Serve over noodles

Ingredients:

8 ounces (250 g) linguine

¼ cup (60 ml) olive oil

6 garlic cloves, thinly sliced

1 pound (500 g) boneless, skinless chicken thighs, cut into thin strips

2 tablespoons (30 ml) cornstarch

Kosher salt

6 scallions, cut into 1-inch (2.5 cm) lengths, plus additional sliced scallions for serving

2 tablespoons (30 ml) finely chopped fresh ginger

1 English cucumber, sliced into half-moons

1/3 cup (75 ml) low-sodium chicken broth

3 tablespoons (45 ml) soy sauce

Preparation:

Cook the pasta according to the package directions.

Heat the oil in a small skillet over medium heat. Add the garlic and cook, stirring occasionally, until crisp, 4 to 6 minutes. Transfer the garlic to paper towels with a slotted spoon. Reserve the oil.

Combine the chicken, cornstarch, and ½ teaspoon (2.5 ml) of salt in a bowl; toss to coat. Heat 2 tablespoons of the reserved garlic oil in a large nonstick skillet over high heat. Add the chicken in an even layer. Cook, without touching, until browned on the bottom, 5 to 7 minutes. Stir and cook until cooked through, 2 to 3 minutes. Transfer to a bowl.

Add the scallions and ginger to the skillet. Cook over high heat, stirring, until fragrant, 1 to 2 minutes. Add the cucumber and cook, stirring, until crisp-tender, 1 to 2 minutes. Add the chicken, pasta, broth, and soy sauce. Cook, stirring, until coated and hot, 1 to 2 minutes. Top with the sliced scallions and crispy garlic. Serves 4.

From Real Simple