Category Archives: Cook

National Aboriginal Day Fry Bread Recipe

Fry Bread Recipe With Serving Suggestions

Lately I’ve been extremely fortunate to have several experiences where I’ve learned just a little bit more about Indigenous culture. I was first invited to share in a Cooking For Reconciliation Feast at Skwachays Lodge with Chef Rich Francis who had recently spent his first visit in British Columbia’s Aboriginal communities filming a series about the spirituality, culture and history of the Yuquot, a coastal area of Nootka Island where the Nuu-chah-nulth First Nation call home.

Sea to Sky GondolaMore recently I joined one of  the Talking Trees Cultural Experiences at the Sea to Sky Gondola and Michael and I were honoured to walk with a guide who shared snippets of her family stories, discussed the areas plants and how they were used historically. It is a very important time in Canada’s history as we head into celebrating Canada’s 150, while also desperately need to honour the years and the peoples that came before. We will certainly look forward to the opportunities that come my way to learn more about our country’s history.

Today is National Aboriginal Day, which will soon be changed to National Indigenous People’s Day, a fact I just learned while tuning into the news (imagine that).  The recipes comes from Nk’Mip Winery in Osoyoos, from the winery’s first Aboriginal winemaker, Justin Hall. The winery is North America’s first Aboriginal owned and operated winery, and we’ve enjoyed many of their wines, in particular, their Qwam Qwmt Chardonnay, which would pair very well with this fry bread. Nk’Mip also makes a stellar Riesling Ice Wine should you be going for the sweeter version.salmonIf you don’t want to make your own Fry Bread I recommend heading out to Salmon and Bannock on Broadway for their version, along with many other items that are inspired by traditional Indigenous cuisine.Nk’Mip Cellars

For a less traditional meal, try to Bin 941 on Davie Street for their Fry Bread and the Trio of Dips including Chickpea and Kalamata olives Hummus; Oven Dried Tomato and Goat Cheese Salsa & Roasted Red Pepper Hummus. Perhaps a very small way to celebrate the diversity of our Canadian culture.
Nk’Mip Cellars

Fry Bread Recipe

2 cups flour
2 Tbsp. sugar
1 tsp. baking powder
1/2 to 1 tsp. yeast
1-¼ cups warmish water
Vegetable oil for frying (enough to allow the dough to float in the pot)

In a large bowl, mix all dry ingredients

Form a well in the center and add your warm water. Mix until ingredients are combined.

Cover and let it sit in a warm place until it doubles in size. This process can take between 1 – 2 hours.

When the dough is ready, you can start by heating your oil in a saucepan to 200 degrees Celsius.

Thinner pieces seem to turn out better, so place a small amount of oil in your hands and on the counter, then pull off a piece of the dough using your own weight to thin it out before cooking. Repeat this process until all of your dough is in small, thin rounds.

Depending on the size of your pot, place your dough into the hot oil and watch it carefully.

It will begin to bubble immediately and turn golden brown within 1 minute, showing the oil is hot enough. If it doesn’t bubble or brown quickly, your oil is too cool. Remove this piece and allow the oil to heat up before starting again.

Each piece will take about 4-6 minutes to cook. Half way through the cooking process, you will need to flip the dough so it cooks evenly.

Serving Suggestions

Sweet: Dust it with cinnamon sugar, Top with chocolate sauce and fresh fruits, Keep it simple with butter and homemade jam

Savoury: Enjoy it as it comes out of the pan! Top with local smoked or cured salmon, fried capers and herbed cream cheese

Loblaws CityMarket In-Store Dietitian Consultations

Keep Cardiovascular Health Top Of Mind And Stay Healthy With Loblaws CityMarket

I’ve been a little more liberal with my food choices since I completed my weight loss challenge, but I’m still keeping healthy eating a priority.  Recently I met up with Brittany Thomas, one of the in-store dietitians available at local Loblaws CityMarket. I live right by the Arbutus store, so it’s super convenient for us to pop in there for groceries, and this time for some additional shopping advice.

The dietitians offer one-on-one consultations tailored to your health needs, can provide heart-healthy recipes, do cooking demos, and can assist you with food choices to help you eat healthy, maintain normal blood pressure and cholesterol levels. Most of us know that lifestyle changes and improved nutrition can help with prevention of cardiovascular disease, but sometimes we need a little bit of help with strategies. I know I do.

For my consultation, we decided to best use the time to review new items in store that would help me eat well at home, a sort of what’s on trend tour of Loblaws CityMarket.Loblaws CityMarket

First up Skyr (pronounced “skeer”),  my new go to yogurt! It has even more protein than Greek yogurt. It’s thick and creamy, high in protein, fat-free and lactose-free. I’ve been mixing up berries and a sprinkle of granola for breakfast, made into a tzatziki for a dip for chicken souvlakia and using it to top fruit for a healthy dessert.

Loblaws CityMarket

Next up we ventured to the bread aisle for a look at breads that are made with the edition of legumes, way more nutrition in each slice.

Loblaws CityMarket

In the frozen section there’s kale, all prepped and ready for your smoothies, I often buy fresh and it gets old before I remember to use it. Plus, lots of berries for dessert, muffins and smoothies too.

Loblaws CityMarket

Back in the dairy section the Happy Planet grass-fed milk is available. Grass-fed products have a healthier ratio of 3:1 (omega 6: omega 3), as well as lower levels of saturated fatty acids, and total fat in general.  AND they taste so much better.

Loblaws CityMarket

Quick cooking grains are ready in 10 minutes.Loblaws CityMarket

The local section is a great place to find innovative local products. This hot sauce adds flavour without calories, fat or sugar.

You can email Brittany Thomas at brittany.thomas@loblaws.ca to book a free appointment and for more information on food that help to support good cardiovascular and general health. When you book your consultation, mention that you heard about the dietitian services on Good Life Vancouver.

**Loblaws provided a gift card so I could healthy-shop in exchange for this post. Thanks!

UBC Food Services Recipe Demos – The Tuna

UBC Food Services Chef Steven Yzerman From UBC Food Trucks Recipe For Tuna Atop Slaw

Last week I ventured out to UBC to visit my husband Mich just to make sure he’s behaving at work. Okay, not really, it was actually to witness a food demo that UBC Food Services, the department he works for. I know he’s generally well behaved, and I don’t need to check up on him, but it was fun to see him at work again.

UBC Food Services

Chef Steven Yzerman is in charge of the menus for the food trucks out at UBC and they’re just switching up the menus for the summer and adding a few lighter things, such as this tuna atop coleslaw. It was super delish and a perfect starter for a nice summer meal on the patio. It will be on the School of Fish Food Truck starting next week, but I nabbed the recipe so you can make it at home too. I’m hoping Michael took some notes too and it appears on our dinner table soon! We’ve been buying our fish lately at F.R.E.S.H. on Broadway near MacDonald, or straight from the docks at Fishermen’s Wharf on Granville Island.

UBC Food Services

INGREDIENTS
12 oz Albacore tuna belly removed
2 oz fresh cilantro – chopped
pinch of freshly ground coriander seeds
red chili & salt to taste

CITRUS PONZU
8 floz gluten free soy
4 oz brown sugar
4 oz fresh squeezed lime juice
4 oz mirin

TATAKI SLAW
8 oz cucumber
8 oz diakon
8 oz carrot
2 oz green onion
cilantro to garnishUBC Food Services

INSTRUCTIONS

1. Firmly roll Albacore tuna loin in coriander herb spice
2. Sear in skillet on high heat to desired degree – chill
3. Thinly slice tuna
4. Mix vegetables with lime
5. Plate slaw and top with tuna, garnish with remaining ponzu and cilantro

School of Fish Food Truck UBC

School of Fish Food Truck UBC

If you are out there I’d suggest hitting up the School of Fish Food Truck for their fish tacos as they’re full of flavour!

Expand Your Ingredient Repertoire With The Taste Box

The Taste Box Monthly Subscription Box

A few months ago I received a The Taste Box filled with some wonderful honey, and fragrant Saigon Cinnamon, Vanilla Bean and Baking Spice and I’ve cooked up a few tasty things since then. The Taste Box is curated by Jenni Hallihan and Matt Walkera, super foodies that want to elevate your homemade food by sending you a monthly box of great ingredients and some tips and recipes. Each month you’ll receive a curated box with 3-5 gourmet ingredients that are a little beyond the usual.

crowd pleaser sweet simple kitchen

muffins

They asked me to pass on the deal that you’ll receive 50% off your first Taste Box when they become a member.  You can cancel or skip a box anytime.

bbq sauce

The June Box theme is “Fire Up The Grill” Barbecuing is also about trying new things and this collection of sauces and rubs is sure to inspire your creativity and elevate any cookout. Recieve 50% off the first Box

 

 

mini apple spice breads wirerack hipfoodiemom.com

DOES YOUR DAD LOVE TO COOK?
This year, give him a culinary experience he won’t soon forget! 3 month & 12 month Memberships Available At A Special Father’s Day Price. Buy here.

Roast Pork Tenderloin with Carrot Romesco

Pork Tenderloin and Carrots Pack a Nutritional Punch

This was one of the best things I’ve made this year. Take from Bon Appetit, I changed a couple things around and we had the tastiest meal, and full of nutrition too.  Be sure to use local pork and know where your meat comes from. For more on pork, check out Passion for Pork, the website for Western Canadian Pork.

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Ingredients

4 SERVINGS

¼ cup almonds
1½ pound small carrots, peeled, halved lengthwise if larger
5 tablespoons olive oil, divided
Kosher salt and freshly ground black pepper
1 large pork tenderloin (about 1½ lb.)
1 small garlic clove, finely grated
½ tsp. crushed red pepper flakes
2 tablespoons red wine vinegar, divided
2 cups spinach

Preparation

Preheat oven to 350°. Toast almonds on a rimmed baking sheet, tossing occasionally, until golden brown, 8–10 minutes; let cool.

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Increase temperature to 450°. Toss carrots with 1 Tbsp. oil on another rimmed baking sheet; season with salt and black pepper. Roast, tossing occasionally, until softened and browned, 15–20 minutes; let cool slightly. You may want to roast your potatoes at this time too; they take a little longer.

Meanwhile, heat 1 Tbsp. oil in a large ovenproof skillet over medium-high heat. Season pork with salt and black pepper and cook, turning occasionally, until golden brown, 10–15 minutes. Transfer skillet to oven and roast pork until a thermometer inserted into thickest portion registers 145°, 8–10 minutes. Let rest 5 minutes before slicing.

Pulse almonds, garlic, and remaining 3 Tbsp. oil in a food processor to a coarse paste. Add pepper flakes, one-fourth of carrots, 1 Tbsp. vinegar, and 1 Tbsp. water. Process, adding more water as needed, to a coarse purée; season romesco with salt, black pepper, and more vinegar, if desired.

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Toss greens with remaining carrots and remaining 1 Tbsp. vinegar in a large bowl; season with salt and black pepper. Serve pork with romesco, salad and roast potatoes.

Bacon Wrapped Cajun Spiced Pork Tenderloin With Apricot Glaze

Cooking Up Local Spiced Pork Tenderloin In Bacon Ensures Moist Meat

This post is part of the Virtual Potluck menu, a fun project created by Piquant Marketing, scroll down to the bottom for more recipes from the potluck and click the image below for more information. OR HERE!

virtual potluck social graphic

Growing up in Kelowna we had both an apricot orchard and a few pigs on our farm, and I still love the combination of pork with tree fruit as the meat is already a bit sweet and it’s a natural complement.  As an official pork ambassador for BC and Alberta Pork you know that we’re cooking with local meat and encourage you to buy local too! This dish makes a great weeknight meal, we just roast some veggies or steam up some broccoli and carrots and a bit of rice, polenta or mashed potatoes and we’re set. Roast veggies need a bit longer than 15 mins so get them going first. Leftovers are great thinly sliced in a sandwich spread with a little more of that apricot jam and mayo. Make extra for a picnic.

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For more on BC and Alberta Pork and recipes click here for our Passion For the Passion For Pork Official Blog.

Serves 8

2 1 1/2 pound pork tenderloins
2 tbsp store-bought cajun seasoning
1/3 tsp Salt and Pepper
4 tbsp brown sugar
12 strips bacon
6 tablespoons apricot jam
3 tablespoon grainy dijon mustard

Pork Tenderloin

Preheat oven to 400F. Mix cajun seasoning, salt and pepper and brown sugar together and spread evenly on each pork tenderloin. Let sit for an hour or so if you have time, put in the fridge overnight if you would like. Wrap in pork bacon and secure with toothpicks.

Combine apricot and mustard.

Sear the pork in a heated, oven proof skillet on all sides for about 10 minutes and bake in a 400 F over for 10 minutes, brush with apricot glaze and then bake another 5 mins. Let it rest and slice.  Drizzle with pan sauce if there’s some when you serve.

If you’re following the virtual potluck, perhaps you’d also like to try the Coconut Chicken Curry from A Day With Lauren?  Click the last dish below for that recipe. Coffee, Campari and Cannoli also has a great recipe for Butternut Squash Pasta with Ricotta and Spinach. Click the next dish image below for that dish. Happy cooking!
virtual potluck last dish virtual potluck next dish

 

 

Veggie Gratin With Chickpeas

Get Loads of Healthy Vegetables With This Veggie Gratin

This veggie gratin can be served as a meal, perhaps with some crusty bread, or a side if you would prefer. It’s fun to have individual servings and you could always use kidney or white beans instead of chickpeas, and switch up the spices a bit. Roasting veggies really brings out the flavour and don’t forget the vinegar for a splash of acidity!

Ingredients

3 tbsp olive oil
12 tiny new potatoes, quartered
3 medium parsnips, peeled and cut into 1/2-inch pieces
3 medium carrots, peeled and cut into 1/2-inch pieces
½ teaspoon salt
½ teaspoon pepper

2 tbsp. olive oil
2 medium onions, chopped
8 cloves garlic, minced
1 cup broth
2 cups chopped fresh tomatoes
3 tbsp. balsamic vinegar
4 tbsp. chopped fresh parsley
Salt and pepper to taste
1 15 ounce can chickpeas rinsed
1/2 cup panko bread crumbs
1/2 cup finely shredded Parmesan cheese

Directions

Veggie Gratin

Preheat oven to 425 degrees. Toss parsnips, carrots, and potatoes with olive oil salt and pepper. Roast, uncovered, about 45 minutes.

Veggie Gratin

While roasting, add 2 tbsp. olive oil over medium heat and add onions and garlic and cook for 7 minutes stirring occasionally. Add broth, tomatoes, vinegar, salt and pepper and reduce over medium heat for 10-15 minutes. Stir in roasted vegetables, parsley and chickpeas until combined and heated.

Veggie Gratin

Spoon about 1 cup of the vegetable mixture into mini-pans or ramekins. Sprinkle with cheese and breadcrumbs. Bake about 10 minutes or until topping is golden.

Serves 4-6 as main and 8-10 as a side

Banana Chocolate Chip Pancakes – Ashley Freeman Nutrition

Healthy Banana Chocolate Chip Pancakes

I’ve been on a course to get healthy and have been lucky enough to meet Nutritionist Ashley Freeman in the process. She’s got some great nutrition tips and my meetings with her are always beneficial I’ve learned a lot from her and it’s often far more than just straight nutrition. I’ve added more protein to my regime and a lot more fresh veggies, fruit and fiber; she’s got some great recipes including this one for chocolate pancakes! Who can resist a healthy chocolate breakfast? If you are looking for extra help in your own journey check Ashley Freeman out!

Banana Chocolate Chip Pancakes

Ingredients

1⁄2 cup plain oatmeal (old fashioned or quick oats, not instant)
1⁄2 cup egg whites (3 whites)
1⁄4 cup 1% cottage cheese
1⁄2 banana
3⁄4 tsp baking powder
1/4 tsp cinnamon
Oil spray or coconut oil
1 oz. mini chocolate chips (2 tablespoons), divided.

  1. In blender, combine oatmeal, egg whites, cottage cheese and banana; process until smooth. Add baking powder and cinnamon and process briefly, just enough to mix it in.
  2. Coat a medium nonstick skillet with oil spray or coconut oil and heat over low flame. Pour 1⁄2 cup pancake batter into pan; sprinkle 1 tbsp. of chocolate chips over top. When the pancake is golden underneath (use spatula to peek), flip and cook for a few minutes on other side.
  3. Transfer cooked pancake to a plate, and repeat process with remaining batter and chocolate chips to make 4 pancakes.

Tempea Tempeh Veggie Stew

Locally Made Tempea Tempeh Makes a Tasty Alternative Protein

For those that follow me (and I thank you!), you will know that I am an official BC and Alberta Pork Ambassador and that I cook a lot with pork and other locally-raised meats at home, however, not all my meals include meat, and I love my veggies too. I had heard of tempeh before, but had never cooked with it, or even seen it anywhere for sale until a local Vancouver company, Tempea, started selling it at Farmers’ Markets.

Popsugar has a great article on the difference between tofu and tempeh here; it’s best defined as fermented soybeans and has an almost meaty texture. A lot of those “fake meats” are made with tempeh, you may have run into it at a Chinese restaurant before. I’m always up for some experimenting when I see a new-to-me food.

tempeh

I am keyed into adding more protein to my meals as I’ve been working on a health plan with a great nutritionist Ashley Freeman, and she’s raised my awareness of the importance of protein in every meal, and it’s resulted in me having way more energy and the pounds are dropping off too! Tempeh is super high in protein and choc full of nutrition, so it fit the bill in many ways!  Another thing I’ve been doing for weight loss is taking I-Remove, a natural supplement from BMI Smart, which binds to  some of the fat that I ingest, and eliminates absorption, also a GREAT help on my journey!

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I decide to make a veggie chili with the Tempeh for lunch yesterday, so here’s the recipe or that. Don’t be afraid to add more or less of any of the ingredients, or add some carrots, broccoli, or any other veggies you might have on hand.

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Tempea Tempeh Veggie Chili

1 onion diced
4 cloves garlic minced
1 tbps olive oil
2 red pepper chopped
1 package Tempea Tempeh cubed
2 teaspoons soy sauce
14 fl oz crushed tomatoes
19 fl oz canned beans (chickpeas, cannellini, kidney – your choice)
1 cup stock – I used chicken, but veggie is good too
Half a package of spinach or more!
Salt and pepper to taste
cilantro

Saute onion and garlic for 5 mins, add peppers and saute for 3-4 minutes more, add tempeh and soy sauce, saute for another 5 mins.

Add tomatoes, beans and stock and turn down heat and simmer for 10 mins, add spinach and simmer for another 5 until wilted. Top with some cilantro or parsley and you’re set! I also added sriracha as I like the spice.

tempea tempeh

Valentine’s Day Sweets Round Up

Valentine’s Day Treats Around Vancouver

There’s a few sweets about town that I can’t help but wish I could indulge in, but I’m going to save my calories for dinner, as we’ve got a chef coming in to cook for us and the men looks superb! These items are definitely calling me though.

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Grounds For Coffee – Heart Shaped Cinnamon Buns

beta52

Beta 5 Chocolate – Cream Puffs

Temper Chocolate

Temper Chocolate – Chocolate Hearts

thomas haas

Thomas Haas – Cookie and Chocolate Box

ganache

Ganache Patisserie – Cakes

Valentine's Day

TWG Tea – Mon Amore Tea and Macarons

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Notte’s Bon Ton Bakery – Chocolate Hearts

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AND here’s a healthy choice for those who are watching what they eat this Valentine’s Day Zazubean -Nudie – Extra Dark Chocolate with Coconut Sugar instead of cane sugar.