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1kg. potatoes washed (peeled or unpeeled)
56g. salted butter
Salt and pepper to taste
- Place potatoes into a large pot and cover with salted water; bring to a boil. Reduce heat to medium-low and simmer until tender. Drain and whip potatoes using a blender (or mash with hand masher) until desired consistency.
- Cream butter and add into the potatoes until butter melts. Season with salt and black pepper.
Peruvian BBQ Chicken
45ml. extra virgin olive oil
60ml. lime juice fresh
6 large garlic cloves / roughly chopped
16g kosher salt
10g. paprika powder
8g. black pepper fine
16g. cumin ground
8g. dried oregano
4 pound whole chicken
- Combine all of the ingredients except chicken in a blender or mini food processor, and blend until smooth. This makes the marinade.
- Remove the giblets (if any) from the inside of the chicken and pat the outside of the chicken dry with paper towels.
- Rub marinade thoroughly over the entire chicken.
- Cover and refrigerate for at least 6 hours.
- To cook the chicken: Preheat oven to 425 F and cook chicken in a large roasting pan for 20 minutes, or until the skin is golden.
- Turn the heat down to 375 degrees, and continue cooking until an internal temperature of 180 F at the thickest part of the thigh.
Tip: If you don’t have a meat thermometer, look for these signs of cooked chicken:
- Clear juice should run from the meat when prodded with a knife.
- Meat should be tender, flaky and opaque at the thickest part
- 1 large cucumber
- 2 cups plain yogurt
- ¾ tsp cumin
- ¼ tsp ground coriander seed
- ½ tsp cayenne
- 1 lemon, juiced
- Salt and pepper
- ¼ chopped fresh mint
- Slice cucumber in half. Use a spoon to scrape out seeds, then grate it onto paper towels. Squeeze the cucumber in the paper towels to remove excess moisture then set aside
- In a bowl stir together yogurt, cumin, coriander, cayenne, lemon juice, salt and pepper. Add the cucumber and stir to combine, then stir in the mint. Taste and adjust the seasoning as you desire
- Cover and refrigerate for a couple of hours to allow the flavours to combine
- 1 8 oz package light cream cheese, softened
- 1 oz packet dry ranch dip
- ½ tbsp. taco seasoning
- 16 oz container sour cream
- 15.25 oz can corn, drained well
- 15 oz can low sodium black beans, drained and rinsed well
- ½ cup cheddar cheese
- 4 green onions sliced thin
- In a medium sized mixing bowl, beat cream cheese, ranch mix and taco seasoning until smooth.
- Add in sour cream and beat to combine
- With a spoon, fold in corn, black beans, cheese and green onions.
- Eat right away with chips or refrigerate to let the flavours blend together.
Caramelized Onion Dip
- 1 tbsp olive oil
- 6 slices bacon uncooked and chopped
- 1 large onion, finely chopped
- 16 oz sour cream
- 2 tbsp minced chives
- ½ cup shredded cheddar cheese
- Salt and pepper to taste
- Heat medium sized skillet over medium high heat. Add oil and chopped bacon into skillet and cook until crispy, about 6-8 minutes. Use a slotted spoon to remove bacon and place on paper towel to drain.
- Add chopped onions into skillet with bacon grease and caramelize for 10 minutes, or until fully browned and translucent. Remove onion from skillet and allow to drain/cool.
- In a medium bowl, stir together sour cream, bacon, onion, chives, shredded cheese, and salt and pepper.
- Allow to sit in fridge in airtight container for at least an hour to fully chill and for flavours to all blend together.
Stuffed pepper soup
- 1 tbsp Olive oil
- 2/3 cup red bell pepper (diced)
- 2/3 cup green bell pepper (diced)
- 2/3 cup yellow bell pepper (diced)
- 2/3 cup onion (diced)
- 2 tsp garlic minced
- 454g (1lb) ground beef or veggie ground round
- 6 cups stock (chicken or vegetable)
- 4 cups canned Diced tomatoes
- 1 tbsp. dried oregano
- 1 cup cooked rice
- Salt to taste
- Black pepper to taste
- Shredded cheddar for garnish (optional)
- Fresh Parsley for garnish (optional)
- Heat oil in a large pot over medium heat. Add bell peppers and onion and cook until soft (about 7 minutes). Add garlic and cook for another minute. Add ground beef (or vegetarian substitute) and cook until no longer pink. Drain fat and return to heat
- Add stock, tomatoes and dried oregano. Bring to a boil then reduce heat to a simmer, add rice and let cook 20-25 min. Season with salt and pepper to taste.
- Garnish with cheddar and parley (optional).
Dietitian Tip: Try adding in any other leftover veggies you have lying around along with the pepper and onion, carrots, zucchini and celery will all add great flavours! This is also great soup to prep and freeze for easy weeknight meals.
Cured Salmon on Chilled Asian Noodle Salad
For the Salmon Gravlax:
2-3 lbs Salmon Trimmings
1/3 cup fine sea salt
1/3 cup Brown sugar
1 tablespoon black pepper
Optional: 1/4 cup dill (chopped)
- Rinse the salmon and pat them thoroughly dry.Use cleaned and sanitized tweezers or pliers to pull out any pin bones, if necessary.
- In a small bowl, combine the salt, sugar, and pepper. This is the cure mixture,
- In the bottom of a baking dish, sprinkle half of the dry cure mixture Place salmon trimmings in pan and cover the salmon with the remaining cure mixture and dill.
- Cover with plastic wrap and place another dish or cutting board on top and apply weight with cans or a heavy skillet. Refrigerate for 12 – 24 hours depending on how large/thick the pieces of salmon are
- Rinse off a sample and test for desired degree of cure and flavor, if a drier result is desired allow to cure an additional 12 – 24 hours.
For the Asian Noodle Salad:
5 cloves garlic
1 cup loosely packed chopped cilantro
1/2 jalapeno pepper, seeded and minced
3 tablespoons white sugar
1/4 cup fresh lime juice
3 tablespoons fish sauce
1 (12 ounce) package dried rice noodles
2 carrots, julienned
1 cucumber, halved lengthwise and chopped
1/4 cup chopped fresh mint
4 leaves napa cabbage
1/4 cup unsalted peanuts
4 sprigs fresh mint
1 Bunch green onions, sliced
- Mince the garlic with the cilantro and the hot pepper. Transfer to a bowl, add the lime juice, fish sauce, and sugar; stir well. Let the sauce sit for 5 minutes.
- Bring a large pot of salted water to a boil. Add the rice noodles; boil them for 2 minutes. Drain well. Rinse the noodles with cold water until they have cooled. Let them drain again.
- Combine the sauce, noodles, carrots, cucumber, mint and Napa cabbage in a large serving bowl. Toss well and serve the salad garnished with the peanuts and mint sprigs. Top with cured salmon (if using).
Dietitian Tip: This salad can be served with other protein options if you aren’t a fan of cured salmon! Try tuna, sesame chicken, or chickpeas for an easy alternative.
CELERY AND CARROT CAKE
14g baking soda
6g baking powder
580g canola oil
200g celery pulp
160g apple pulp
600g carrot pulp
500g herb cream cheese (softened)
2kg tobiko (flying fish eggs)
- Preheat oven to 350 F and line a large 2 x 12 x 20 in pan with parchment paper.
- Mix dry cake ingredients together in a large bowl (flour, ground cardamom, baking soda, baking powder, sugar, and salt).
- Add canola oil, eggs, water, celery, apple and carrot pulp to the dry ingredients until combined.
- Pour into prepared pan and bake for 40-45min, or until toothpick inserted into the centre of the cake comes out clean.
- Let cool completely. Cover and refrigerate overnight before topping.
- To top the cake, spread softened cream cheese over the cake and top with Tobiko.
Chef’s Tip: This recipe can easily be halved to make a smaller cake size! Try using different toppings if you’re not a fan of cream cheese or tobiko.
Carrot and celery juice
2 stalks celery
- Wash fruit and vegetables. Core the apple and peel the lemon (note: carrots and apples do not need to be peeled).
- Cut all produce into large chunks and juice using a juicer. Dilute with water as needed for desired consistency.
Dietitian’s Tip: Try different juicing combinations with whatever leftover fruit and vegetables you have in your fridge at the end of the week! It’s a great way to use up leftover produce and reduce waste.
- 2 cups cooked pearl barley (see recipe below above)
- ½ cup dried cranberries
- ¼ cup sliced almonds toasted
- 1 tbsp lemon juice
- 1 tsp lemon zest
- ¼ cup honey
- ½ tsp vanilla extract
- 2 eggs
- 2 ½ cups milk
- Pinch sea salt
- Preheat oven to 350 F. In a 2 quart baking dish place cooked barley, cranberries, almonds, lemon juice and lemon zest.
- In a separate bowl mix together honey, vanilla, eggs, milk and salt.
- Pour over barley and cranberry mixture. Stir to mix well. Bake 30-35 minutes.
- 1 cup pearl barley
- 5 cups water
- Juice of ½ lemon or to taste
- 1 tbsp honey
- 1 cinnamon stick (optional)
- 1” sliced fresh ginger (optional)
- Place the barley in strainer, rinse for a minute under running water.
- Place the barley, water, ginger and cinnamon in large pan.
- Bring to a boil and simmer 20-25 minutes with lid off, you will know it is done when water has reduced by 1/3 and barley is soft.
- Pour through strainer, reserving liquid then add honey and lemon juice to taste, chill and keep in fridge up to 3 days.
Chef’s Tip: This makes a great breakfast or nutritious fall dessert option. Try serving with plain Greek yogurt for breakfast, or with whipped cream for dessert. Sprinkle extra cinnamon, hemp hearts or walnuts on top for extra pizazz!
Filipino biko cake (rice cake)
32oz glutinous rice (stick rice or arborio rice works best
42oz coconut cream
20oz dark brown sugar packed
1tsp kosher salt
12 oz shredded unsweetened coconut
Soak rice in cold water over night
Reserve .25 of the coconut cream for the sauce
Combine the remaining coconut cream and water in a sauce pot and bring to a simmer
Add rice to simmering mixture, making sure rice does not burn along the sides of the pot . Continue to cook over medium heat until rice has soaked up most of the liquid
Reduce heat and add half the brown sugar and salt to rice mixture. Continue to cook at medium heat stirring often. When its done the mixture should be thick and sticky, turn heat off and fold in shredded coconut
Spread into a greased 9x13" baking pan and let cool
In a small sauce pot combine the reserved coconut cream and the remaining brown sugar
Bring to a boil until sugar has dissolved. Remove from heat and let cool for a few minutes
Using the end of a wooden spoon, poke several holes into the rice mixture make sure they are spread out throughout the entire pan of rice
Pour the cream and sugar mixture over the rice, sprinkle more shredded coconut and a pinch of salt
Cover the pan with parchment paper and tin foil and bake at 350 F for 1-2 hours. The biko should be dark and sticky, and the layer of sauce should be thick and bubbly on top