How to Enjoy a Drink or Two While on a Clean Diet

With the kick-off of Memorial Day, summer is quickly approaching. We thought it would be a great time to post about the one thing that seems to keep everyone from eating clean: alcohol. It is pretty simple, if you are trying to change your diet and change your body, cutting out alcohol should be one of your first tasks. One shot of vodka can set you back 100 calories, and let’s be honest – who only has ONE shot? Even knowing the insane amount of calories alcohol has, summertime is a time to let lose, have fun, and drink that ice cold beer (or 4) without blinking an eye 700+ calories later.

The struggle is real, giving up alcohol is not an easy thing to do.  It is hard for to explain to friends why you aren’t drinking, it is hard to go to happy hour with coworkers and order a soda and it is hard to have dinner and not order a glass of wine.  It is hard, end of story.  Most people, including the Greensbury Team, do not like HARD. It is so much easier to just give in and not have to explain yourself, but really hard work pays off. Giving up alcohol, even it’s for a short period of time, may be one of the best things you do to change your diet for the better!

We are not suggesting you give up alcohol forever, because that’s not always realistic.  Depending on where you are in your journey, be it toning up or slimming down, you should decide what your alcohol intake should be.  If you are slimming down, I highly suggest laying off the alcohol.  What most people do at this stage is sacrifice eating for those few drinks and this is something you do not want to do. Eating is key to fueling your muscles and your all around recovery. If you put your mind to it, we promise you can limit your alcohol intake for a month or 2.

Now for those other times,  try mixing up this delicious white wine cocktail to pair with your favorite fish! It is light, refreshing, all around delicious and will definitely be a crowd pleaser!

Here is what you will need:


  • 1 large bottle of white wine of your choice
  • 1 bottle of sparkling water
  • 1 container of strawberries chopped (you can sub for any type of berry)
  • 3 limes cut into 8th’s
  • 1 handful of mint chopped

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Chop all of the ingredients, the size doesn’t really matter, a rough chop is fine.


Take about half of the strawberries, limes and mint and place into a separate cup or bowl and muddle together with a wooden spoon (a fork will do as well)


Once all the ingredients look incorporated, place the rest of the fruit, mint and muddled mixture into your serving pitcher. Once all the ingredients look incorporated, place the rest of the fruit, mint and muddled mixture into your serving pitcher.


Combing the sparkling water cuts the amount of calories per serving in half.  Also, adding the fresh fruit and mint really provide a refreshing and light flavor.

Cutting alcohol out of your diet doesn’t have to be an end all be all.  Remember to always enjoy in moderation, live your life, be positive and you will see changes!


Memorial Day Mediterranean Chicken Thighs

Mediterranean Chicken Thighs

IngredientsServes 4-6


  •  1 1/4 cup siggi’s Plain 0% Skyr
  • 1 lb of Greensbury chicken thighs
  • 1 large lemon (2 small)
  • 1/8 cup grated cucumber
  • 2 cloves garlic
  • 2 tbs fresh parsley
  • 1 tbs fresh mint
  • 1 tbs fresh thyme
  • 1 tsp paprika
  • 1 tsp cayenne
  • 1 tsp za’atar
  • 1 tsp turmeric
  • salt and pepper


To make the marinade for the chicken, combine 1/2 cup of yogurt, 1/2 a lemon, 1 clove of garlic (smashed and chopped), 1 tsp of paprika, turmeric, cayenne, za’atar, salt & paper to taste in a mixing bowl.

Coat the chicken thighs in the yogurt and marinate for at least 2 hours or overnight.

To make the yogurt sauce, combine 3/4 cup of yogurt, 1/8 cup of grated cucumber, juice from 1/2 a lemon, 1 small garlic clove smashed & chopped finely, 3 tbs of parsley, 1 tbs mint, 1 tbs thyme, salt and pepper to taste in a mixing bowl. Cover and let chill in fridge for at least 2 hours or overnight.

To cook, preheat the oven to 425F. Place the chicken thighs on a baking sheet lined with parchment paper or tin foil. When the oven reaches temp place the chicken in the oven for 20 minutes or until internal temperature is around 165F. Take out of the oven and let rest for 10 minutes so the juices are reabsorbed into the meat.

If grilling, oil grates and grill chicken, covered, turning frequently until internal temperature reaches 165*F. About 20-30 minutes.

Serve with a generous side of yogurt sauce.

Shop Now To Make This Recipe

Siggi's Mediterranean Grilled Chicken

Say Goodbye To Boring Chicken

There is nothing worse than opening up your fridge on a Wednesday night and feeling the monotony of bland dried out chicken breast for dinner AGAIN.  This is why we wanted to share 2 delicious and EASY marinades that will turn your boring meal into a weeknight treat.  Lets not forget that they are low in fat, low carb, AND sure to knock your socks off.

Step 1 – Purchase your Greensbury chicken (thighs or breasts are recommended for this recipe) Here.

Step 2 – Separate your chicken into 2 marinating vehicles (a reusable bowl or a Ziploc bag will do).

Step 3 – Compose your marinades in a separate bowl or cup and whisk until all ingredients are evenly combine

Marinade 1 – Dijon ACV say What?!?!

2 tbs of Dijon Mustard

1/2 cup apple cider vinegar

ANY SEASONINGS YOU LIKE – this is not a joke.  Any seasonings you like.  Have trouble making your own spice blend? No problem!  Get inspired by cuisines of the globe. Feel like taking a trip to Mexico? Add (1 tsp of each) Chili powder, cumin, garlic powder, onion powder, dried oregano, salt and pepper (to taste).

Spicy not your thing? Bring your taste buds to Greece by combining 1 tsp of each of the following – onion powder, cinnamon, nutmeg, dried thyme, dried marjoram, dried parsley and salt and pepper to taste.  The world is LITERALLY at your fingertips with this one.

We chose to go fusion with a mix of Mexican and Asian flavors – dried thyme, ginger, chili and paprika!


Marinade 2 – Recycle and Reuse!

2 tbs Dijon Mustard

1/2 cup olive juice from that empty olive jar you have in your fridge

1 tbs thyme

3 cloves of garlic crushed

Salt and peper to taste


Step 4 – pour your marinades over your two portioned out chickens and allow to marinate for at least an hour.  The longer you marinate the better.  Just remember with Greensbury meat, once the meat is taken out of the airtight packaging you must cook within 2 days.

Step 5 – cook on the grill, oven, or smoker!

Step 6 – Serve with your favorite sides and enjoy.

IMG_2785                                                                                 Purchase Your Organic Farm Fresh Chicken


We Love Barbecue – And So Should You


Photo credit: D&S McSpadden / Foter / CC BY

Just because there’s still snow on the ground doesn’t mean we can’t look ahead to summertime. We’ve been daydreaming about backyard barbecues, which led to us digging up some simple and delicious barbecue recipes for you:

Sweet Barbecued Pork Chops from Taste of Home

Prep Time: 25 minutes
Serves 8

2 tablespoons canola oil
8 3/4-inch thick, 8oz boneless pork loin chops
1/2 cup packed brown sugar
1/2 cup chopped sweet onion
1/2 cup each: ketchup, barbecue sauce, French salad dressing, honey


  1. In a large skillet, heat oil over medium heat. In batches, brown pork chops 2-3 minutes on each side. Return all to pan.
  2. In a small bowl, mix remaining ingredients; pour over chops. Bring to a boil. Reduce heat; simmer, covered, 4-5 minutes or until a thermometer reads 145°. Let stand 5 minutes before serving.

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Easy BBQ Short Ribs from Food Network

Prep Time: 10 minutes to prep, 2 hours to cook
Serves 6

4 pounds boneless beef short ribs, cut into 3-inch long pieces
Kosher salt and freshly ground black pepper
2/3 cup light brown sugar
1 teaspoon Hungarian paprika
1/2 teaspoon garlic powder
1 tablespoon white vinegar
1/2 teaspoon dried ground thyme
2/3 cup ketchup
1 tablespoon yellow mustard
1 tablespoon Worcestershire sauce

Preheat the oven to 300 degrees F. Arrange the short ribs in a 13 by 9-inch baking dish and season with salt and pepper, to taste. In a small bowl, combine all the remaining ingredients and stir to incorporate. Pour the sauce over ribs and toss well, coating all the pieces. Cover with aluminum foil and roast until cooked through and tender, about 3 hours. Remove the foil during the last 30 minutes of cooking to brown the top. Transfer to a serving platter and serve.

Easy Slow Cooker BBQ Beef from Chow

Prep Time: 30 minutes to prep, 10 hours to cook
Serves 6


1 1/2 cups ketchup
1/2 cup packed dark brown sugar
1/2 cup water
1/4 cup finely chopped yellow onion
3 tablespoons cider vinegar
3 tablespoons Worcestershire sauce
2 chipotles in adobo sauce, finely chopped
1 teaspoon garlic powder
3/4 teaspoon freshly ground black pepper

1 5-pound beef brisket
1/4 cup paprika
1 tablespoon chili powder
1 tablespoon ground cumin
1 tablespoon packed dark brown sugar
1 tablespoon kosher salt, plus more as needed
1 teaspoon cayenne pepper
1 teaspoon garlic powder
1 teaspoon freshly ground black pepper, plus more as needed


  1. Place all of the barbecue sauce ingredients in a 3-quart or larger slow cooker and stir to combine.
  2. Place all of the measured brisket ingredients except the brisket in a medium bowl and stir to combine.
  3. Place the brisket on a cutting board and cut it in half widthwise. Evenly coat it with the spice rub and place the 2 brisket pieces in the slow cooker. Cover and cook on low until fork-tender, about 10 hours.
  4. Transfer the brisket to a clean cutting board. Pour the barbecue sauce from the slow cooker into a medium heatproof bowl and set it aside.
  5. Remove the excess fat from the brisket and discard it. Slice the meat against the grain into 1/4-inch-thick pieces and return it to the slow cooker. (Alternatively, you can shred the meat with 2 forks.)
  6. Use a spoon to skim and discard the fat from the surface of the barbecue sauce. Return the sauce to the slow cooker and stir gently to combine it with the meat. Taste and season with salt and pepper as needed.

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Knowledge is Power: Beef Cut Basics


Not all carnivores know much about the meat they eat, especially where certain cuts come from on the animal. That knowledge does more than just help you know what’s best to order at a restaurant—it can help you save money, and also help you be more confident when cooking steak at home (there’s nothing worse than buying a great cut of meat and accidentally over-marinating or overcooking it).

Cuts from areas near joints—the chuck, shank, brisket and round cuts—are generally tougher cuts because these muscles are used most. That isn’t to say they’re not the best cuts to buy, though. In fact, we’d argue that they’re best, as they’re usually the cheaper cuts to buy, and can be made tender and savory by braising or crock-pot cooking. For example, brisket is a tough cut of meat, but it’s also one of the most flavorful cuts, and slow cooking it results in meat so tender that it literally falls right off the bone.

Rib cuts are almost always the juiciest, most tender and flavorful cuts, which can also means they can be more expensive than other cuts. The Delmonico steak is considered to be one of the most tender beef steaks available and is especially good when grilled or sautéed; and prime rib is the most tender and popular cut for roasting.

Skirt (or ‘short plate’) and flank steaks are leaner and slightly tougher than rib cuts, though they’re also very flavorful. They’re popular for grilling and sautéing, especially for those who love fajitas. If you cook with these, it is recommended that they be well marinated before grilling.

Cuts from the loin are typically most coveted (and expensive) for the winning combination of leanness and tenderness. However, they are rarely the most flavorful. The tri-tip and strip steaks can be quite flavorful, but for those of you who’ve enjoyed a quality filet mignon or tenderloin steak, you’ll know that the soft, buttery texture, not the flavor, is its hallmark. One of the greatest benefits to loin cuts is that they require less effort to get a great result; it’s usually recommended that you do not marinate a loin cut, and that they never be cooked beyond medium rare.

Greensbury Market offers 100% organic, grass-fed cuts of beef, and because cows raised on an organic, grass-fed diet are free to roam and graze as they please, no two steaks are alike. This means your Greensbury steaks will require a little more love to get just right—but don’t let that intimidate you!

The most important thing to know is that grass-fed steaks generally cook about 30 percent faster than other steaks, and the recommended internal temperatures for cooking are a bit lower because the meat continues to cook after you’ve removed it from the heat source. So if you’re aiming for maximum tenderness and flavor, make sure to keep a reliable meat thermometer handy.

Grass-fed beef has so many greater benefits than corn or grain-fed beef. It’s well worth the effort!

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Home-Smoked Meats for Beginners


Remember summer? Feels like a long time ago, but now that it’s almost springtime, we can start looking forward to summer cookouts. For a new twist on an old tradition, why not try smoking meats rather than grilling at your Memorial Day get together? Almost any meat can be smoked, including salmon, chicken and hamburgers.

Greensbury Meats

You don’t need to buy or build a smoker—though we’d certainly support that!—you can also turn your outdoor grill into a DIY smoker. Here’s how:

The key to perfectly smoked meat is time. Ok time, and also wood chips. To turn your grill into a smoker, you’ll need to get some hardwood chips, such as mesquite or applewood, oak or hickory. Pro smokers will debate about the ideal pairings of certain woods for certain meats, but for a first time smoker, a dry hardwood is all you need to get started.

The ultimate goal is to maintain a low temperature and a lot of smoke over a long period of time, so you’ll need a lot of fuel and a lot of time. It’s better to use a charcoal grill to ensure you get the smokey flavor you’re seeking, though gas grills can be used for smoking too.

For a charcoal grill, place the charcoal to one side of the grill, and a foil tin of water on the opposite side to help maintain a low temperature as well as help the meat retain moisture over the long cooking time. Light the coals and give the water time to heat up before placing the wood chips on top of the burning coals. To prevent drying out or overcooking the meat, place it on the grill over the water pan, not over the burning coals.

For a gas grill, you’ll want to soak the wood chips for at least an hour, drain them, and then either place them in a grill box on the cooking grate, or make your own grill box with a foil pan covered with perforated aluminum foil and place that directly onto the bars over an unlit burner in a corner of the grill. Light the grill on high and once you see smoke, add your meat and turn down the heat.

Some tips for smoking:

  • Use a cooking thermometer to ensure you’re not overcooking your meat.
  • The less you open the grill, the better. Use a recipe the first few times, and try to adhere to the recommended cooking time so that you’re not nervously checking the temperature every half hour. A general rule is one hour of smoking required for every 1.5 pounds of meat, but this depends on the temperature.
  • If you’re a fan of the seared, lightly charred outer layer on your steaks, you can finish them over an already hot grill once they’ve reached around 100 degrees inside – refer to your steak recipe for specific cooking temperatures. The general rule is 125 degrees interior temperature for a rare steak and 155 for well done, depending on the thickness of your steak.
  • Try using a rub before smoking your meats!

Consider ordering Greensbury’s organic grass-fed beef brisket, or maybe a rack of organic baby back ribs, and start practicing your smoking skills in time for summer. Happy smoking!

Cooking Low and Slow: Crock-Pot Tips for Meat Lovers

Photo credit: geishabot on Flickr

It seems winter isn’t giving up any time soon, so while you’re still hibernating indoors, why not try to enjoy yourself with some new crock-pot recipes? Crock-pots aren’t just for soups and stews—they’re great for meat!

There are several practical benefits to crock-pot cooking. They save time: the ease of being able to toss your ingredients in the pot in the morning and come home to a delicious meal that’s ready to eat might be the best argument for crock-pot cooking there is. A lot of recipes allow you to literally just toss ingredients in and turn the thing on, which is a big bonus for meat-lovers who are prone to feeling intimidated by complicated recipes, or who just don’t have the time or energy to cook a feast over the stove after work.

They also save money: the contained system of the crock-pot retains all of the moisture, and over several hours of cooking the meat becomes very tender. This means you can buy cheaper, tougher cuts of meat without sacrificing taste or tenderness, and you can use less meat because the slow simmering helps to extract the meat’s flavor and any other veggies in the pot will soak that up. This is also great if you’re trying to eat less fat; no oil is required for cooking, and you don’t need to buy fattier cuts of meat to ensure a flavorful meal.

So which meats are best for crock-pot cooking? We recommend beef brisket, which some say has the richest natural flavor of any cut of meat. Brisket comes from the front breastbone area of the animal, the area with a lot of tough muscle and connective tissue, which softens beautifully when cooked slowly over time. Most cuts of brisket have a thick layer of fat, which can be left on for a very decadent meal, or removed for a healthier, leaner meal.

Greensbury Beef Brisket

The rich flavor of the meat means that you can cook it with very little added and end up with a truly delicious meal. We personally like to keep it simple with beef broth, minced garlic, sliced onions and whole red potatoes, which soak up the broth for a nice added touch, though some recipes recommend caramelizing the onions first, and others recommend adding red wine and Worcestershire sauce for added flavor and tenderness. Or you can just add BBQ sauce!

But brisket isn’t the only meat worth getting out the crock-pot for. Another great slow cooked recipe in our book is three bean beef chili with our secret ingredients… which are just Tabasco sauce and bay leaves (we’ll let you borrow that one). It’s a great meal to make for having leftovers to eat all week, or even better for a Game Day party.

But the crock-pot isn’t limited to hearty beef meals. There are hundreds of great recipes for pork and lamb shoulder, venison, mussels, fish and chicken that require far less kitchen savvy than you’d think. Don’t let winter cabin fever get you down—consider ordering your favorite cut of meat from Greensbury Market and get creative with your cooking today!

Farm-Raised Versus Wild-Caught Seafood

Pacific Halibut Filet

Since beef, pork and chicken tend to dominate the American diet, you may be more familiar with terms like “grass-fed” and “cage free” than with the terms used to indicate how your seafood was sourced. Seafood is either farm-raised, meaning raised much like commercial animal farms in an enclosed operation, or wild-caught in open water. But how do these processes differ, and is one process better than the other?

Wild-caught seafood involves several different fishing methods, including trawling—towing a large net behind a boat—and fishing lines. While there are great health benefits to consuming seafood sourced from its natural environment, most fishing methods pose a great risk with regard to bycatch, or the unintended capture of other species such as dolphins and sea turtles. The trawling method involves towing a net behind a boat, sometimes along the ocean floor, which not only results in bycatch, but also damages ocean floors and reefs. Fishing lines can also become tangled in the surrounding environment or around other ocean animals.

Wild fishing is also heavily dependent on fishery management to ensure that the populations of fish and shellfish aren’t being fished faster than they can regenerate. Unfortunately, nearly 85 percent of all worldwide fishing stocks are being fished at or beyond their limit, and farm-raised seafood can help to take the pressure off of wild populations.

However, because farm-raised seafood is raised similarly to commercial animal operations, there are similar health risks resulting from unnatural living conditions. Farm-raised fish are kept in cages or tanks enclosed in natural open water environments, and, similar to industrially-farmed animals, the stressful and crowded living conditions often require the use of antibiotics to prevent illness. Some farms also use pesticides and growth hormones in their operations. Those potentially harmful pollutants, and sometimes the farm-raised fish themselves can escape into the natural environment beyond the farm, posing a risk to surrounding environments and wild fish populations.

Considering these facts, even despite the risks that trawling and fishing lines present to the environment, many argue that wild-caught seafood is healthier than farm-raised seafood for much the same reasons that free-range, grass-fed animals are healthier to eat than those raised in industrial operations. Wild-caught fish contain more natural vitamins and nutrients. They are less fatty, contain less sodium, and are not subjected to growth hormones and antibiotics. However, depending on the species, wild-caught seafood can have significantly higher mercury levels, whereas mercury is not an issue in farm-raised fish.

But regardless of whether your seafood was farm-raised or wild-caught, the most important question is whether the process was sustainable. Greensbury Market ensures that all its products are approved by the Monterey Bay Seafood Watch, which defines sustainable seafood as “seafood from sources, whether fished or farmed, that can maintain or increase production without jeopardizing the structure and function of affected ecosystems.”

Why Is Grass-Fed Meat Better for the Environment?

Organic grass-fed flank steakThere are many reasons why grass-fed meat is the better choice—it’s a healthier and more humane way to raise animals, it’s healthier for you and your family, and buying grass-fed meats supports small farms and small business owners. But have you considered the many benefits of buying grass-fed meats for the environment?

When you consider the long list of seemingly unavoidable environmental impacts of raising animals for food—land and water usage, transportation, greenhouse gas emissions, feed production, air and water pollution—it seems that one easily controllable factor is time. The amount of time it takes to raise an animal until it’s ready to be slaughtered determines how resource-intensive raising that animal will be. In this regard, there is a possible benefit to industrially-raised, grain-fed animals, which is that they live shorter lives in more confined spaces and thus must have a smaller environmental impact. But is this really the case?

First, a diet of grasses is much less fossil fuel-intensive than a diet of corn. Large industrial farming operations that raise corn-fed animals rely on a tremendous amount of corn for feed, and the farms that grow that corn in turn rely on a tremendous amount of pesticides and fertilizers during crop production and transportation of the crop to farms. According David Pimentel, an ecology professor at Cornell University, the fertilizer used to grow enough corn to feed just one feedlot cow requires about 284 gallons of oil during its short life. That fertilizer is also full of chemicals, which can contaminate local water supplies and permanently damage soil. The intensive, year-after-year depletion of soil nutrients to grow the corn then leads to damaged, unhealthy soil that requires more and more chemical fertilizer to produce the same amount of crops each year.

But farms that raise grass-fed animals do not use chemical fertilizers or pesticides, and do not require machinery for harvesting since the animals do the fertilizing and harvesting themselves. In industrial operations, the fertilizer produced by the animals is much more concentrated and poses a higher risk to contaminating local water and air quality, whereas grass-fed herds spread fertilizer equally and naturally, contributing to soil and ecosystem health.

The perennial grasses grown for grazing also protect the soil, as grasses have long root systems that reduce erosion, filter run-off and restore and recycle nutrients into the soil. Perennial grasses are also one of the most efficient ways of trapping harmful greenhouse gases, which some have argued can help to offset the fossil fuel usage of the farm.

Greensbury Market is committed to sustainability as evidenced by the carefully-chosen, small family farms that supply our meats. Healthy animals and a healthy environment go hand in hand, and Greensbury’s purveyors know that better than anyone.

Are Organic Foods Healthier?

IMG_0581_mediumPeople often ask us whether our organic meats are healthier and more nutritious than other kinds of meats. We believe the answer is definite YES. But it’s not an easy question to answer. This is true for a few reasons.

First of all, “healthy” is a broad term that encompasses many aspects of living. Also, until recently, little research had been done on the health benefits and nutritional content of organic versus nonorganic foods.  And proving the link between improved health and switching to organic meats and other foods is a complex task.

Nonetheless, the evidence is mounting that organic foods are the healthier choice. Below are some examples of recent research exploring the health benefits of organic foods.

  • A study in the medical journal Pediatrics reported that children who have higher levels of organophosphate pesticides in their urine had higher rates of attention-deficit-hyperactivity-disorder (ADHD). For one of the pesticides, those children who had high levels of it had almost twice the rate of ADHD as those without any of that pesticide in their urine.
  • The Miami Herald reported that Researchers at Washington State University tested both organic and conventional strawberries grown in 13 side-by-side California fields. They found that organic strawberries had significantly higher antioxidant activity and concentrations of ascorbic acid and phenolic compounds. This study supports other research showing that organic foods may have higher nutritional value than conventional food, because in the absence of pesticides and fertilizers, plants boost their production of the phytochemicals (vitamins and antioxidants) that strengthen their resistance to bugs and weeds.
  • Even low-level pesticide exposure can be significantly more toxic for fetuses and children (due to their less-developed immune systems) and for pregnant women (it puts added strain on their already taxed organs), according to a report by the National Academy of Sciences.
  • A recent Dutch study suggests that children are one third less likely to suffer from allergies before age two if they’re raised on organic dairy products. In the study, children and breastfeeding moms ate organic milk, cheese and yogurt. The study author said the connection between choosing organic dairy and less incidence of excema was clear. The risk for other allergies and asthma also decreased. Researchers believe the reason may be the higher concentrations of conjugated linoleic acids that are found in organic milk. Studies have shown that organic milk has 71 percent more omega-3 fatty acids, too, another important nutrient for growth and development.

Eating organic meats and other foods reduces your exposure to pesticides and added hormones, which studies such as those cited above suggest is good for your health. Human health is tied to the health of the environment, too, so in a broader sense you’re protecting your health by supporting sustainable organic farming methods. And if you choose grass-fed organic meats, you get the following health benefits:

  • Grass-fed meats have more “good” (unsaturated) fats and fewer “bad” (saturated) fats, and fewer calories
  • Grass-fed meats have four times more omega-3s than meat from grain-fed animals.
  • Grass-fed meats are also one of the richest sources of conjugated linoleic acids (CLAs), which may be one of our most potent defenses against cancer.