1 small sprig fresh parsley or coriander (garnish)
½ tsp black peppercorns, crushed
1 head broccoli
1 15 oz can Black beans, rinsed and drained
1 tsp chillies or chili paste
Mrs. Dash or salt substitute to taste (if approved by your doctor/dietician only)
Ground pepper
METHOD:
In a large soup pot, heat oil over a medium heat.
Add onions, carrot and cook for 2 minutes.
Add red peppers, garlic and black peppercorns, and let sweat for 2 minutes.
Add stock and bring to a boil, then add bay leaves, fresh thyme and ½ the chillies/paste.
Add broccoli, let simmer until vegetables are tender (10 – 15 minutes).
Add beans to chowder and bring back to a boil; cook 5 minutes more.
Taste and adjust seasoning with salt substitute, ground pepper, and chili paste if needed.
Finish with chopped parsley or coriander.
Serve hot and enjoy.
Poached Chicken with Spring Vegetables
(Diabetes Friendly)
4 boneless, skinless chicken breasts
3 cups low sodium chicken broth
2 tbsp lemon juice or white wine vinegar
2 sprigs parsley
1 sprig thyme
1 bay leaf
10 white peppercorns
cheesecloth for spice bag and string
1 ½ lbs of mixed, cleaned spring vegetables such as (baby carrots, broccoli, cauliflower, snow peas, savoy cabbage and/or leeks, asparagus)
1 tbsp chopped parsley (garnish)
ground white pepper to taste
Mrs. Dash or salt substitute to taste (if approved by your doctor/dietician only)
note: you can thicken broth (mix 1 tsp cornstarch with 2 tbsp of cold water) to change the consistency to a stew like liquid
METHOD:
Pour broth and lemon juice into a saute pan.
Combine the parsley sprigs, thyme, bay leaf, peppercorns in cheesecloth and tie with string to make a spicebag, and add to the saute pan.
Bring to a simmer and then add chicken breast and cook covered for 15 – 18 minutes, skimming foam off periodically.
While chicken is cooking, clean and trim vegtables and add to poaching liquid, simmer another 7 – 10 minutes, or until the vegetables are tender.
Check chicken breast for doneness by piercing the meat and making sure the juices run clear or test with a food thermometer to see if the chicken has reached 165ºF
Taste broth and season with ground white pepper and salt substitute.
At this point you can thicken the liquid with the cornstarch if you want to change the consistency.
Spoon broth and vegtables in a serving bowl and top with sliced chicken breast
Top with chopped parsley and serve hot.
Canned Tomato Salsa
12 tomatoes, cored and scored
6 cloves garlic, chopped
1/2 C lime juice
1/2 tsp ground cumin
1 tbsp pickling salt
1 tbsp sugar
1 tbsp cliantro, chopped
2 tbsp chopped jalapenos
1 medium onion
1 tsp black peppercorns, crushed
In a pot of boiling water, add scored and cored tomatoes and simmer for one minute. Then place tomatoes in an ice bath. Remove skin and chop tomatoes roughly.
Place tomatoes in a large pot and bring to a simmer before adding garlic, lime juice, cumin, pickling salt, and sugar. Let simmer for 5 minutes.
Add cilantro, jalapenos, peppercorns and onion and cook for 3 minutes, stirring. Remove from stove and let rest.
In another pot of boiling water sterilize the jars and lids for several minutes. Remove from water and fill with salsa. Keep one inch of space at the top of the jars, wipe the jars and place hot lids on top. Tighten the rings hand tight and place in a water bath for 15 - 20 minutes.
More citric acid can be added to ensure that the tomatoes are canned safe; you can offset the acidic flavour by adding either honey or sugar or maple syrup.
Let jars rest for 24 hours before moving them.
Serve within a year with nachos or crackers or on top of your favourite fish.
Bison Sliders
500 grams ground Bison meat
2 med eggs
50 grams bread crumbs
5 ml each of rosemary, thyme and chives, chopped finely
15 ml chili paste
125 grams wild rice, cooked
5 ml dijon mustard
20 ml olive oil
salt and pepper to taste
METHOD:
In a bowl mix the buffalo, herbs and wild rice, then add the eggs, dijon, chili paste, bread crumbs, salt and pepper and mix well. Form into small patties and chill for 30 minutes.
In a saute pan, heat the oil, place the patties, cook until they are brown, turn over and repeat.
Remove from pan and place into the oven and cook until the internal temp is 165 F.
Serve on slider buns and serve with a salad such as a Jicama Slaw. Garnish with sliced tomato and spinach greens. Enjoy!
Jicama and Apple Slaw
1 med jicama, peeled and julienned
2 med apples, peeled and sectioned and rubbed with lemon juice
1 carrot, peeled and julienned
1 celery stalk, finely diced
2 oz rice vinegar
3 oz olive oil
1 tbsp honey
1 tsp dijon mustard
1 tsp chili paste
1/2 tsp kosher salt
1/4 c soaked raisins (optional)
METHOD:
In a bowl, mix jicama, apples, celery and carrot. In a separate bowl prepare a dressing using the oil, vinegar, mustard, honey and chili paste (and raisins). Mix well, add salt, and incorporate to salad mixture.
Let marinate for 30 minutes.
Taste and adjust with honey and salt for desired flavour. Garnish with sliced cucumber.
Zucchini Fettucine (without the Fettucine)
(Diabetes Friendly)
2 green zucchinis, sliced long and thin (using a mandolin)
½ sweet potato, chopped fine
¼ red pepper, julienned
¼ yellow pepper, julienned
zest and juice from 1 lemon
2 cloves roasted garlic, chopped
1 tbsp grapeseed oil
3-4 leaves fresh basil, loosely chopped
1 tsp Mrs. Dash or salt substitute (if approved by your doctor/dietician only)
Pepper to taste
1 tsp balsamic glaze
METHOD:
In a large 4 quart pot, bring 2 quarts of water to a boil, add zucchini and then place steamer on top and place sweet potato and peppers inside.
Cook covered for 4 minutes.
Remove and drain zucchini and place in a stainless steel bowl.
Top with the sweet potato, peppers, lemon zest and juice, garlic and grapeseed oil
Mix carefully and season with salt substitute and pepper.
Serve on a platter and garnish with basil and balsamic glaze.
Serve hot.
Salmon en Papillote (in paper)
(Diabetes Friendly)
4 salmon fillets
1 tsp Mrs. Dash or salt substitute (if approved by your doctor/dietician only)
½ tsp black peppercorns crushed
1 cup leeks, thinly sliced
1 cup red pepper, thinly sliced
1 cup carrots, thinly sliced
2 tbsp salt free butter
2 tbsp lemon juice
4 sprigs of fresh dill, chopped fine
4 pieces parchment paper
METHOD:
Place each piece of salmon just slightly off center in each parchment square.
Season each fillet with salt substitute and pepper.
Combine sliced leeks, red pepper and carrots.
Top each fillet with a ¼ of the leek mixture.
Add ½ tbsp of butter on top of each fillet and ½ tbsp of lemon juice.
Fold paper starting on each end and crimp slowly until you have a closed pocket, fold ends underneath and place on an ungreased baking sheet.
Bake in a preheated oven of 400ºF for 10 minutes, remove from oven and let stand for 5 minutes.
Place on a serving plate and carefully cut the paper open, do not let juices escape.
Garnish each fillet with fresh dill.
Serve hot and enjoy.
Pumpkin Latte with Creme Fraiche
1 medium pumpkin
1 medium onion, chopped
2 ribs celery, chopped
2 garlic cloves
2 tbsp butter
1/3 cup white wine
2 sprig thyme
1 bay leaf
1/2 tsp ground allspice
3 C chicken stock
1/4 cup maple syrup
1 cup skim milk
1/4 tsp lime zest
salt and pepper
Peel and seed pumpkin and dice into even size cubes. In a sauce pan, sweat onion, garlic and celery in butter until soft. Deglaze with wine, and half the maple syrup.
Add thyme, allspice, bay leaf, pumpkin and stock. Season with salt and pepper and bring to a simmer. Cook for 15 - 20 mins. on a low simmer.
Remove bay leaf and blend in food processor and place back in a clean pot. Bring to a boil, taste and adjust seasoning.
Steam milk with the zest.
Serve in small shooter glasses topped with a spoonful of steamed milk.
Option: Substitute 35% whipped cream for the steamed milk. Garnish with a cinnamon stick.
Grilled Duo of Ivory and Pink Chinook Salmon
10 pieces of Ivory and Pink salmon each
1 lime, zested
1/2 lb clarified butter
1 tsp rosemary, chopped finely
1 tsp fresh thyme, chopped finely
1 tsp fresh dill, chopped finely
1 tsp chili flakes
1 tsp white pepper
1 tsp salt
20 mini skewers
In a bowl, mix all the spices and herbs together with the salt and lime zest. Match up equal sized pieces of ivory and pink salmon and lightly brush butter on each piece.
Dip the salmon in the herb mixture to coat evenly.
Using the mini skewers, join the ivory and pink salmon pieces together in pairs and brush remaining butter on them.
Grill for 1 - 2 minutes on each side and finish in a preheated 350 F oven for a few minutes until flaky but not overcooked.
Option: Substitute 1 blanched leek strip for the skewers for holding ivory and pink salmon together
