I love it as a treat, but it also works as a wonderful accompaniment to a larger meal. It freezes beautifully and believe it or not, I like to add it to yogurt-berry smoothies. Its a simple way to get more veggies in my diet without altering the sweet taste of my drink.

Acorn squash has a nutty, ever so slightly bitter flavor which I find deliciously enhanced by a bit of butter. I also like to add a dash of cinnamon which gives it a nice spice complement to the earthy flavour.

All you have to do is cut the acorn squash in quarters, scoop out the seeds, splash on a bit of olive oil and pop it in a 350° oven for 30-40 minutes until slightly wilted and soft enough that you can pierce it easily with a fork. Add a dab butter or cinnamon or even not made if you like the flavor.

So easy you can do it and go relax for a bit and then sit down to a lovely little snack. Simple pleasures, got to love them!

Combined with the coconut milk and potatoes, you will love the comfort food aspect of this meal. This is a great dish to introduce fish or curry to people who don’t normally try something different. Yellow curries are the most mild and least “spicy”, imparting just enough flavor to make a dish taste yummy.

The yellow color comes with turmeric. A spice most commonly known in Indian cooking which has great flavor and is incredibly good for your immune system. I really like this curry because it’s rich, beautifully balanced with flavors and takes less than half an hour to make.

I suggest using a firm, whitefish like tilapia which has a neutral flavor and is already de-boned for you. If you purchase the North American produced tilapia, it’s also an Ocean Wise eco-certified, sustainable fish.

Great on its own or with a nice piece of fresh bread.

Ingredients (serves 2)
1 large Yukon gold or a handful of mini new potatoes, cut into bite-size pieces
1 tbsp yellow curry paste
1 tbsp fish sauce
1/2 tbsp lime juice
1 tbsp grated palm sugar (substitute ½ tbsp brown sugar if you can’t find it)
¼ cup fish stock (substitute chicken stock or water)
1 can coconut milk
1 large white fish fillet like tillapia , cut into slightly larger than bite size pieces
1 red bird’s eye chilli, seeded and julienned
2 green onions, thinly sliced
1 tbsp cilantro leaves

Directions

1. Placed the potatoes in cold water, bring to boil and allow to cook until easily pierced with a fork
2. While the potatoes are on, add half the coconut milk to a large pot and bring to the boil while stirring. Once it’s reduced by half you will see that the oil separates from the coconut milk. When this happens add the curry paste and stir well to incorporate for around a minute.
3. Have the rest of the coconut milk, fish sauce, lime juice, sugar and stock. Stir well until the sugar dissolves.
4. Strain the potatoes and add them with the fish to the pot. Stir occasionally,but gently so you don’t break up the fish. Remember, fish doesn’t need much cooking time – about 3-5 minutes.
5. Add the coriander, chilli and green onion- reserving a little bit of each to sprinkle on top before serving.

Estimated cost per serving:
$2.00-3.00 (depending on the type of fish you use)

It’s cheap and it’s good for you and when fresh, it never smells fishy! This recipe is so simple and takes so little time you could make it for lunch and still have time left over to sit down and read the paper.

All you need is a nice piece of firm fish (choose an Ocean Wise approved one), some butter, seasoning and a frypan. I used rice flour because it was all I had and it created a lovely little crust. Use what you have on hand.

I made this with some Mango Salsa-a combo I highly recommend because it’s chock full of flavor and is a nice balance of nutrition with the protein from the fish.
Difficulty Level: Easy

Ingredients (serves 1)
1 nice sized fillet of snapper
salt and pepper to taste
2 tbsp flour

Directions

• Pat the fish dry with a piece of paper toweling and then season well with salt and pepper on both sides
• heat up your pan on high-speed and while you are waiting
• put the flour on a plate (I just used the wrapper the fish came in), cook the fish evenly on both sides and then tap any excess

  

• add 1/2 the oil and butter to the frypan and once the butter starts bubbling, swirl the two together to coat the bottom of the pan and drop the fish fillets on top
• add the rest of the butter and oil before flipping the fillets- cook until the fish begins to flake easily(click on the photo of the fillet with the fork to see what I mean)

  

• Removed to a piece of paper towel or a ripped up brown paper bag to drain
• serve with rice, salad or mango salsa

Estimated Cost per Serving:
$2-3.00, depending on the type of fish you get

There’s around 40 types of mangoes in the world, but most common in our supermarkets are the rainbowish green-red Kents or the yellow orange Ataulfo from Mexico or South America. The Ataulfo’s were 50% off, so that’s what I used. (want to know more about mangoes? check here: ArooMagazine or here’s a fun multicolor poster of Hawaiian mangoes)

Anyhow, this is one of those recipes that never appealed to me because it always seemed to be very chi-chi and featured at the top restaurants, food sites and of course all the food network TV shows. Yet, color me surprised when I realized how easy this was to make and what a flavor punch it has!

This couldn’t be easier because all you’re doing is chopping the ingredients, mixing them and you’re finished! The salsa is even better the next day… I know because I’m eating my leftovers right now, Yum.

I used this dish as an accompaniment to some very simple Panfried Snappe, but it’s great as a stand-alone, on salads, with other fish or protein. You can even (don’t forget to omit the onions) use it as an incredible tropical topping with some simple vanilla ice cream.
Difficulty Level: Easy

Ingredients (serves 2)
* 1/2 mango, peeled and diced
* 1/4 cup English cucumber,diced
* 1/2 small red Bird’s eye chilli, diced (can substitute 1/2 jalapeno)
* 1-2 tbsp onion, diced
* 1/2 tablespoon lime juice
* 1/4 cup cilantro leaves, torn or roughly chopped

Directions
Combine all the ingredients, stir to mix well and you’re done!

Estimated Cost per Serving
$.50 or less, depending on your choice of mango

This all in one meal is ridiculously simple and a great one for people who don’t want a lot of work in the kitchen or new chefs in training. Yes, your teens can cook this one!

A similar concept to pineapple upside down cake-this is a layered dish where the ingredients are stacked one on top of each other and when completed, a plate is put over the entire pan and flipped upside down. Really, it’s not as difficult as it sounds – and who doesn’t love a little dinner theater?

This is another recipe adapted from James Barber’s many cookbooks: Flash in the Pan. My version is very similar except that I’ve added garlic and more dill, reduced the onions and butter, substituted cream for milk and changed the way it’s layered in the pan. I prefer putting the potatoes on the bottom so that they are evenly cooked and able to simmer in a lot of liquid.

The flavors are very subtle with the beautiful mixture of butter, cream and dill enhancing the soft flavor of the fish.

My #1 tip here is when you are buying your fish-it should never (and I repeat never!), have a fish-y smell. If it does, don’t buy it and start shopping somewhere else. I also recommend using a fairly firm textured white fish like cod, tilapia or snapper. Softer fish like sole will simply disintegrate.

Difficulty Level: Easy

Ingredients (serves 2)
1/2 large onion, thinly sliced and left as rings
one tablespoon butter + one half teaspoon oil
1 pound fresh fish fillets (you can use frozen as well-but let them come up to room temperature first)
1/2 tsp pepper
1/2 tsp salt
1/2 head romaine lettuce, julienned fine like coleslaw
1 tbsp fresh dill weed (1/2 tsp dried)
2 small Yukon Gold potatoes and thinly sliced
1/4 cup cream
salt and pepper for seasoning

Directions

1. Use a medium to large sized (10-12 inch) frying pan that easily accommodates a plate on top. Check first before you cook the dish and then try to turn it upside down with a plate that doesn’t fit!
2. Heat the frying pan on medium heat, add butter + oil, then onions stirring until well coated. Leave them to caramelize for 5-7 minutes
3. Remove the onions from the pan and set aside
4. Lay the potato slices on the bottom of the pan so that all the area is covered

   

5. Add onions back to the pan over top of the potatoes (click thumbnails for larger view)
6. Season fillets with salt and pepper, then place them over top of the potatoes and onions
7. Sprinkle the dillweed over the fish fillets and then after lettuce spreading it out evenly over the top
8. Sprinkle a tiny bit of salt over the lettuce, add a teaspoon of butter, then pour the cream over as much of the lettuce as you can

   

9. Cover with a well fitting lid (not the plate you’re using later), and simmer on minimum heat for 30 minutes. Don’t be tempted to lift the lid or stir !
10. After 30 minutes, remove the lid and lightly poke the fish to be sure it is cooked. Cooked fish always flakes easily.
11. Put your serving plate over the top of the pot, use pot holders if need be. Carefully flip it over so that the plate is now face up in the pot is down. I recommend doing this over your cutting board and not the stove!

    

12. Don’t worry if it looks like a big mess, you can make it beautiful on the plate by layering ingredients how you want and topping with a little bit of dill and yogurt for presentation

Estimated Cost per Serving:
$2.00-2.50 depending on the type of fish you use

As it happens, these are the main ingredients in one of my favorite wintertime meals – the incredible immunity boosting Chinese stirfry. In addition to a great combination of flavor, texture and colors, this particular dish can help boost your resistance against wintertime colds and flues.

Cilantro is known for its anti-inflammatory and improved digestive qualities. Shiitake mushrooms are renowned for their medicinal properties including high quantities of vitamin D and an anticancer/tumor property from the compound Lentinan. Lastly, garlic and ginger are the super fighters with antioxidants, anti-inflammatory, antimicrobial and analgesic properties. They have also shown to be effective viral killers when taken in large amounts. Although you will probably be enjoying some quality alone time if you eat 10 cloves of raw garlic!

Now a small sidebar from our sponsor (that would be me!).
Here’s a great little article, my Top Five Tips to Fight Colds This Season

Like with most stirfrys, the secret here is to have all your ingredients ready beforehand and then the cooking time is very minimal, usually less than five minutes.

If you’re not familiar with some of these ingredients, don’t worry.
They are readily available at pretty much any major grocery store and once in your cupboard will likelybecome staples. Not just for Chinese food, but for many other Asian and international dishes.

Another great thing about this meal is that everybody seems to like it including kids, those who generally don’t try ethnic foods and people who are picky eaters.

A couple things to keep in mind- although most people don’t consider them spices, onions and ginger can make the dish pretty hot. If you want to keep the dish a little less intense, reduce the amount that you use and you can also opt out of using the chilies (although I don’t recommend it because it provides a lot of flavor).

As usual-this recipe is just a guideline. You can substitute any types of vegetables or protein including firm tofu that you happen to have in the fridge for what I have listed here. Just try to keep firm vegetables for firm and soft for soft, etc.

Hope you enjoy this one and best of health to you this season!
Difficulty Level: Easy (with moderate prep.)

Ingredients

• 1-2 tbsp oil
• 1 cup cooked chicken/beef/ seafood /tofu, diced
• 1/2 small onion onion, diced
• 1 tbsp garlic, grated
• 1 tbsp ginger, grated
• Around 1 tbsp each of firm vegetables like diced carrot, celery, Gai-lan stems, etc.
• 1/2 bunch small broccoli with stem finely sliced and florets separated (should equal around 1 tbsp of each)
• Around 1 tbsp each of soft vegetables like diced zucchini, bell peppers, bok choy, etc.
• 8 small or 6 large shiitake mushrooms *(Odds are you’ll use dried mushrooms which need to be reconstituted in very hot water for around half an hour. Save the water for the sauce.), stems removed and thinly sliced

Sauce
1/2 cup stock (Any preferred ratio of chicken stock with the mushroom soaking water. I do 1/4 cup of each)
1 tsp garlic-chili paste
1 tbsp oyster sauce
1 tsp Tamari (or soy sauce)
1/2 tsp sesame oil
1 tsp corn starch

Optional sauce ingredients
1 tsp vinegar
1 tbsp Chinese cooking wine

Optional Stirfry Ingredients
1 Serving fresh Chinese-style flour noodles per person, cooked and strained
1 handful cilantro leaves, washed and drained

Directions

1. Combine all the ingredients for your sauce in a large bowl and whisk thoroughly to incorporate the cornstarch. You will need to whisk it again just prior to adding to the wok
2. Heat your wok or large heavy bottomed pan on very high heat. When hot, add the oil for a second followed by the onions. Stirfry for about 30 seconds then add 1/2 the garlic and ginger, frying for another 30 seconds
3. Add any firm vegetables such as broccoli or carrotsplus the shiitake mushrooms. Stirfry for another minute.
4. Add your protein and the rest of the garlic/ginger and give a quick stir to heat through
5. If you are using noodles, add them on top
6. With up the sauce and add to the wok, stirring well to coat
7. Turn off the heat, pull the town off the burner and then add the soft vegetables and cilantro if you are using it, stirring well to coat everything with sauce
8. Serve with rice or salad if you are not using noodles

Estimated Cost per Serving:
75cents-$1.50 Depending upon choice of protein or organic foods.

This is one of my go-to meals when I want something fast and nutritious that doesn’t compromise on good flavor. Like all good Thai dishes, it has an irresistible combination of sweet, savory, heat and texture.

I will make note of the fact that they suggest using corned silverside beef, but I find it too pricey and too much work so I just use whatever old steak I have, flash fried and sliced extremely thin before frying again in peanut oil. You could easily substitute a different protein and even deep-fried tofu slivered up and fried in peanut oil is pretty tasty.

Try it. I’m pretty sure you’ll say the same thing as I do when I look at it- Yum!

Ingredients
4-6 ounces steak, flash fried and cut into slivers
one half pound fresh, wide rice noodles (reconstituted dry ones if you can’t get fresh)
1/8 cup peanut oil
3 cloves garlic, minced
1 tbsp ginger, grated
1 small red Bird’s eye chilly, deseeded and chopped finely (wear gloves as these are very hot!)
2 large spring onions, sliced thinly
1 tbsp fish sauce
1/8 cup grated palm sugar (you can substitute 2 tbsp brown sugar)
1/2 cup firmly packed coriander leaves (1/2 head coriander)

Directions

1. Rinse the fresh rice noodles very well in running hot water, place in a sieve and allow to drain. If you are using dry noodles, reconstitute them in hot (no need for boiling) water for 8-10 minutes then drain and set aside
2. Heat a wok or large heavy bottom saucepan and add 1/2 the peanut oil. Wait a few seconds and then add the slivered beef-fry for a couple minutes until crispy. Set aside on a brown bag or paper towel to drain

   

3. Add the garlic, ginger, Chile and onions to the walk and stir until the onion becomes soft
4. Add the sauce and sugar, stirring until the sugar dissolves
5. Add the noodles, beef and stirfry until everything is heated through
   Remove from heat and then add coriander and toss well before plating

Estimated Cost per Serving:
$ <1.00

Not too long ago I was having lunch with a friend at Joe’s diner and remarked on the fact that they have a fabulously colored aquamarine retro milkshake machine, which still worked! Then it occurred to me that I hadn’t had a milkshake for years. Unfortunately my belly was beyond full so I didn’t have one on the spot. But that and a surprise gift of strawberries this week inspired me to make this simple dessert which is also perfect for Valentine’s Day (see the tips and tricks section at the bottom for info on making the “double-heart” like the photo).

I also happened to have some real vanilla beans hiding in the baking cupboard and what a flavor boost you can get by adding a little of these seeds to your milkshake!

This is beyond easy and you can make it for yourself or for a loved one. But be ware, it’s so tasty and rich, you probably won’t want to share. Look-I rhymed!

Difficulty Level: beyond easy

Ingredients(2 servings)
1/3 cup sliced strawberries (around 6-7 jumbo-size)
1 strawberry set aside for garnish
1/2 cup milk
1-2 cups vanilla ice cream (depends on how thick you want it)
seeds from 1/2 vanilla pod

Directions

1. Cut strawberries into chunks and place them in the blender along with the milk
2. Cut the vanilla pod in half, slice it down the center and scrape out the seeds. Put them in the blender

   

3. Lastly, add 1 cup of the ice cream (reserve the rest in case you don’t want it as thick)

   

4. Pulse the blender until you get the desired consistency
5. Cut the strawberry you reserved for garnish in half (1 for each glass). Then in make a cut from the bottom up 3/4 the height of the berry so it sits easily on the side of your glass

Estimated Cost per Serving:
$1.50-2.50 (depending on whether you use organic products)

Tips & Tricks

• Making the “double heart” milkshake like I have in the picture is really easy. Just cut if you thin slices from one of the larger strawberries and set aside. After you have put the milkshake into the glass, carefully slide one of the slices down into the milkshake along the side of the glass. You can line them up on a slight angle so that they look like two hearts.Don’t forget to garnish the side of the glass with 1/2 of your reserved strawberry

mushrooms and tofu in mushroom sauce

Friends are awesome.
Even more so when they have coupons for vegetarian dim sum.

Today I had a chance to eat at a vegetarian place I haven’t been to in ages called the 3G up on Cambie and 18th. Offering a variety of MSG-free, vegan and vegetarian Asian dishes and a couple (literally) green salads, they have been the go-to vegetarian place in Vancouver for years. The three G’s actually stand for: Graciousness, Gratefulness and Generosity. Such things are usually just a sentiment, but this place is well-known for its just that. Staff are very knowledgeable and friendly, the food is very good quality and the portions are a good size.

They also offer a dim sum menu which is a great way to dine out with friends and sample a variety of smaller sized dishes that you normally wouldn’t try if you were on your own. Traditional dim sum restaurants have table service with large carts housing built in steamers and a multitude of deep-fried, steamed and glutinous small plate dishes often stacked in their own individual steaming baskets. The standard m.o.  is to wait for the car to roll by, pick out what you want, and the server ticks off what you’ve had on a slip of paper. 3G doesn’t have the space for carts or an extensive dim sum menu, but what they do have is pretty decent and is listed by items that are $3.50 and $5.50.

(way salty!) salt and pepper deep-fried tofu

Our group of 3 tried two menu items and 5 dishes: Tom Yum soup, salt and pepper deep-fried tofu, mushrooms and tofu in mushrooms sauce, vegetarian gyoza, vegetarian dumplings and the recommended deep-fried Chinese doughnut wrapped in rice roll.

Overall the quality of the dishes was good, but for my palate, I found their generous use of salt disappointing. It makes sense with the salt and pepper deep-fried tofu- a given with this dish – but when the Tom Yum soup is so salty that it overwhelms the rest of the delicate flavors- then it’s a miss for me.

The vegetarian dumplings were standard dim sum fare with a classically thick, sticky layer of diaphanous gluten wrapped around a softer glutinous filling comprised of mashed cabbage and other vegetables. The flavor was mild but well seasoned and offered each of us a tasty two bite dumpling each. The gyoza were classically greasy, golden panfried dumplings with an okay flavor, but strangely did not come with their standard vinegar based dipping sauce.

The mushroom dish was unexpected and at first mistaken as someone else’s order because it came with big chunks of broccoli and surprisingly, ennoki mushrooms (which I mistook as rice vermicelli because my glasses were off…). The dish tasted good, but again I felt the delicate flavors of these particular mushrooms were overwhelmed by another overly salty sauce.

deep-fried Chinese donut in rice roll

Saving the best for last, the deep-fried Chinese doughnut wrapped in rice roll were a fantastic recommendation! Combining the hint of sweetness in the doughnut with a bit of salt from the dipping sauce and the smooth versus crispy contrast of rice roll and deep-fried goodness, they were hit with everybody. I highly recommend trying this dish if you get the chance.

happy customers = happy faces

I look forward to going back and trying out the restaurant again to see if the over salted food was a one-time miss.

I  recommend trying it yourself. As an omnivore, I can easily say this is a great place to meet with vegetarian or vegan friends and still feel like you are getting a satisfying, healthy meal for a good price. Thanks for the reminder A&T!

All you need to do here is combine the flavors of the leeks (a very soft, delicate onion flavour) with white canned beans, cumin and whatever leftover protein you may have at the house.

In fact, this recipe is so tasty that you don’t even need the leftovers or extra protein. And as it already has protein from the canned beans, it’s a great vegetarian dinner option or side dish that’s still tasty.

In under 7 minutes you can have a simple, nutritious yet satisfying meal in front of you that still leaves time for chilling out. Ahhhhh.
Difficulty Level: Super Easy

Ingredients
1 large leek, finely chopped (remove upper, tough dark green leaves)
1 clove of garlic, diced
1 tbsp olive oil
1/2 can white beans (strained and rinsed well
salt and pepper to taste (less if the beans are already salted)
1 tsp cumin

Optional
leftover chicken or another meat protein
or extra firm tofu

Directions

1. Heat up a cast-iron pan on medium heat, add the oil, then the leeks and allow to cook 2-4 minutes or until emerald green and translucent white pieces

   

2. Add the beans, chicken, cumin and garlic
3. Toss everything together until warmed through

Estimated Cost per Person:
$1.25