Stomach Love

Cheese Risotto

2011-03-10T18:04:00.011-07:00

My "Impress You" dish. Don't you have one of those? I use it on everyone - dates, best friends, family, potential in-laws, for bribery, etc. I make this dish (usually with roasted chicken with thyme or rosemary and a nice salad) anytime I want to make absolutely sure that my food will impress and/or please. I like to make it with different cheeses - sometimes because I want to use up what's in my fridge, because a particular cheese is on sale, or because goat cheese makes it such a pretty white! BUT, my absolute favourite cheese to use is Asiago. And not that stuff from your average grocery store (although it will taste fine), it's too expensive and it doesn't have the same depth of flavour, the same nuttiness, or the right level of stink (that good cheese stink is the one I'm referring to here!). Try an Italian market or cheese counter - even Costco!

The first time I made risotto I used a recipe that called for lots of butter. However, since we are adding cheese to this at the end, I don't use any butter. I like to start with extra virgin olive oil instead. If you don't want to use cheese just add a tablespoon or so of butter at the end to get that optimal creaminess that is associated with risotto.

One more thing before the recipe: for rice use Arborio, Vialone Nano, or Carnaroli. Honestly, I have only ever used Arborio and this is mainly because it is easy to find and I think (could be wrong) cheaper than the other two. I have been able to find Scarpone's Arborio at Co-op stores. However, if you can't find these rices you can use short grain white rice. I find it takes a little longer to cook, but it works. You're looking for a high starch content here; it's very important to the final product.

And here's the recipe:

Cheese Risotto
Serves 6-8 as a side dish

900 ml chicken or vegetable broth (one tetra pack or better yet, homemade!)

1 cup Arborio rice (or other as described in post above)

3-4 Tbsp extra virgin olive oil

3 cloves garlic, minced

1 small to medium sized onion, finely chopped (optional)

1/2 cup white wine

1/2 cup to 3/4 cup freshly grated Asiago (you can use more or less depending on your preferences.

2 Tbsp fresh, chopped parsley

Heat broth in a saucepan and keep it at a low simmer on the side - you will need the stock to be hot when you add it to the Arborio rice.

In a large heavy-bottomed skillet heat the olive oil over medium heat (not higher or else it wills smoke!). Sauté the onions for a few minutes, or until the onions are soft, then add the garlic and Arborio rice, stirring to coat with oil. Stirring often, let it cook for about 2 minutes or until you see a white spot in the middle of the grains of rice. Pour in the wine, letting it bubble away until the wine is absorbed.

Add a ladle full of broth and let it cook until it is absorbed, stirring occasionally to ensure it doesn't stick. Add another ladle full of broth and again let it absorb, again stirring to ensure it doesn’t stick. Repeat.

After about 20-25 minutes of cooking time taste the Arborio rice to see if it is al dente (tender, but still slightly firm to the bite). If it not yet al dente, continue cooking, stirring and adding broth until it is. If you run out of broth you may use hot water, but you need not use up all the hot broth if the rice is done.

Remove from heat and stir in the cheese. Sprinkle with the parsely, serve immediately and Enjoy!

Lamb and Lima Bean Stew

2011-03-10T18:03:00.006-07:00

Winter clings on here in Calgary so it is not yet time to relinquish hot and comforting foods! I am still enjoying roasting vegetables and meat but soon it will be time for fresh produce and grilling! For those of you that are still dealing with the snow and slush here's a stew recipe to keep you and your kitchen warm.

Lamb & Lima Bean Stew

Lima beans are a throw back to childhood for me. I have rarely cooked them as an adult and I don't know why. It might be the growing tendency in me to shy away from canned beans with all their wicked sodium, but in reality, I rarely think ahead enough to soak beans and often don't end up eating until 8:00 on weeknights as it is! Is this a reason to not enjoy beans?? Heck no! I plan to eat more Lima beans in the future because they make me happy - canned or dried!

Ingredients:

6 to 8 ounces lamb, leg or shoulder, trimmed and cubed (shoulder is cheaper and works good for stew, it will just require a little more prep time)
1 can lima beans
1 cup butternut squash, diced
2 medium tomatoes, diced (feel free to used canned tomatoes if that's what you have)
1 large onion, diced
3 cloves garlic, diced
2 cups beef or vegetable stock
1 cup mushrooms, diced
herbs (oregano, thyme, rosemary) 2 tsp dried, or 2 tbsp fresh
flour
salt and pepper
extra virgin olive oil

Heat about 1 tbsp olive oil in a large heavy bottomed skillet or pan (I used a Le Creuset dish). Lightly dredge the lamb chunks in the flour and add to the hot oil. Depending on the size of your pan, you may have to do this in batches. If you overcrowd the meat it will not brown. Cook on both sides and remove from pan and set aside.

Add a little more oil to the pan and once hot add the onions, squash and mushrooms. Sauté until golden brown. Add the tomatoes, lima beans, stock and garlic. Let simmer until squash is tender and liquid has reduced to a pleasent stew-y consistency.

Flavour with salt and pepper and the herbs, let simmer for another 5-10 minutes. Taste and add more salt and pepper if needed.

Serve with some fresh bread and for wine try a merlot, shiraz/syrah, Chateauneuf de Pape or a dry rosé if you don't like red.

Enjoy!

Creamy Cheese & Vegetable Flatbread

2010-04-27T19:56:00.000-06:00

This recipe came from my cousin's ex-wife - - I really miss her food ;-) This dish in particular was always one of my favourites. Every single time I've made this appetizer it's always been a hit with kids and adults alike. I serve it in any season and you could adjust the toppings based on what's available at the market. I'll share with you my favourite version:

Creamy Cheese & Vegetable Flatbread

2 packages Pillsbury Crescent Rolls
2 eight ounce packages light cream cheese (room temperature)
1 cup miracle whip (if using mayonnaise add a 1/2 tsp of sugar)
2 tsp fresh dill, chopped
1 tsp garlic powder
1 small onion, finely diced (yellow, white, sweet)
1 cup finely diced carrots
1 cup finely cut broccoli (I cut them into tiny florets - check out the picture)
1 cup finely cut cauliflower (cut similar to the broccoli)
1 cup diced green olives
1 cup aged cheddar cheese

Preheat oven to 350º. Line a large, rimmed baking sheet with parchment paper. Open up the crescent rolls and spread out flat on the baking sheet, making sure to join the seams neatly and spread out evenly. Bake for 5-8 mins or until slightly golden. You want to make sure the bottom doesn't burn. Let cool.

Using hand beaters or a mixer, blend the cream cheese, miracle whip, dill, garlic powder and onion until smooth. Set aside.

It is important to finely chop all the toppings or else the bread won't be able to support them. You may find you need more or less of the measurements given.

Using a rubber spatula, evenly spread the cream cheese mixture onto the bread going right to the edges. Next, sprinkle on one topping at a time, ending with the cheese. To finish, take a piece of parchment or waxed paper, lay on top and press down so all the toppings stick into the cream cheese mixture and stay put.

For best results cover in plastic wrap and chill for a couple hours before serving. If you have however made this last minute, no problem, cut it up into small squares and eat it! I take 2 corners of the parchment paper that is lining the baking sheet while the flatbread is still on it and carefully slide it onto a cutting board. This makes it very easy to cut the flatbread evenly and doesn't scratch your pan.

Enjoy!

White Wine and Dijon Chicken

2010-01-11T18:03:00.004-07:00

After months of preparing the same meals week after week I am determined to be more creative in the kitchen this year! This is something that came together from what I had on hand and I really love it! I hope you do too.

White Wine and Dijon Chicken
For 2

2 chicken breasts, cut into thin strips
1 large white or yellow onion, large dice
3 large garlic cloves, minced
1 portobello mushroom, quartered and sliced (or an equal amount of another mushroom such as button or cremini)
2 Tbsp dijon mustard
1 Tbsp lemon juice
2 Tbsp chopped or 2 tsp dried oregano and/or thyme or tarragon
1/2 cup or more dry white wine
salt and pepper
2 Tbsp extra virgin olive oil

Heat olive oil over in a large frying pan over medium heat. Don't use a nonstick pan here as you will be deglazing later. I used a stainless steel pan. Add the chicken and onion and cook until chicken is cooked and slightly browned. Add garlic, dijon, lemon juice, herbs and white wine. Stir and let it bubble and thicken, scraping up the bits off the bottom of the pan with a wooden spoon. Season with salt and pepper to taste.

Enjoy with a glass of the white wine that you used in the chicken. Try a Chardonnay or Sauvignon Blanc.

Enjoy!

Warm Brussels Sprouts & Apple Salad

2009-11-09T19:57:00.003-07:00

I know it's been awhile since I've posted. School has been so busy that most of my evening are taken up with homework and my cooking hasn't been exemplary. Very sad. But, I will be done in December so we'll see what kind of an excuse I come up with next ;-)

I really like brussels sprouts, or at least when they are sauteed or roasted. If you've never tried them like this, and even if you think you hate them and will never, ever like them, you should try it this way at least once!

Warm Brussels Sprouts and Apple Salad
For 2

1 to 1.5 cups of thinly sliced brussels sprouts (just trim the end and slice)
1 granny smith or other snappy apple, cored, halved and thinly sliced
Half a medium onion, any kind you prefer but red would be pretty, thinly sliced
2 Tbsp extra virgin olive oil
1 large clove garlic, diced
Juice of one lemon
1 tsp fresh thyme
salt and pepper

Squeeze a little lemon on your sliced apples so they don't turn brown.

Heat olive oil in frying pan over medium heat. Add onion and cook until translucent. Add a couple pinches of salt and cook a few minutes more.

Add sliced brussels sprouts and cook another 5 minutes. Add apple, garlic, thyme, pepper and remaining lemon juice and cook another few minutes to incorporate flavours. You want the brussels sprouts to be golden on the edges. For example, the picture above shows a salad that still needs a few more minutes. I took a picture early so I could eat the food before it got cold!

Enjoy!

Salads

2009-08-23T14:50:00.004-06:00

Summer is the time to take advantage of all the wonderful and fresh produce available. Not only are seasonal and local fruits and vegetables cheaper than when out of season, they are at their peak in flavour. So make sure to visit your local farmers market.

For a hot, summer night meal try a make-your-own-salad for dinner. This way everybody gets just what they like in their salad and it's nice and light for a summer evening. It's also fun for entertaining.

Make-Your-Own-Salad

Lettuce(s)
Peppers - bell, sweet, hot
Cucumber
Tomatoes
Berries
Cheeses
Avocados
Cooked chicken, beef, pork, fish, shellfish, beans or tofu
Onions - sweet varieties are currently in season
Mushrooms
Peas
Corn - so good right now!
Fresh herbs - such as basil, oregano, lavender, thyme, cilantro, parsley, chives, marjoram, or dill
Olives
Pickles - various
Roasted red peppers
Croutons
etc...

Mustard Vinaigrette

1/2 tsp yellow mustard
1/2 tsp sugar
salt and pepper
3 tbsp extra virgin olive oil
1 tbsp white vinegar

Put all in a lidded jar and shake until emulsified.

Serve various salad ingredients in their own bowls along with dressing(s) and pitas or fresh bread. Enjoy!

Stuffed Celery

2009-07-12T15:07:00.006-06:00

Here is a great summer appetizer to enjoy while lounging around outside. It's refreshing, has great eye-appeal and should taste great with a Sauvignon Blanc, Rosé, or a Pinot Gris.

Stuffed Celery

1 bunch celery
1 250g container plain cream cheese (full fat or light)
1/4 cup freshly grated Parmigiana, Asiago or Pecorino Romano.
1/3 cup finely chopped, toasted walnuts*
2 tbsp chopped basil
1 tbsp chopped parsley
1 tbsp lemon juice (about the juice of one lemon)
salt and pepper

Wash celery and separate ribs; cut into even lengths.

Combine the rest of the ingredients using an electric mixer, or mix well by hand. Using a butter knife, small rubber spatula, or piping bag, fill the celery ribs with the cheese mixture.

Cover celery with plastic wrap or store in container and chill well before serving. Arrange on a platter and serve. Enjoy!

To toast walnuts:

Dry skillet method:
Cook nuts over medium heat, stirring often, until golden brown.

Oven method:
Preheat oven to 350 degrees. Spread nuts on a baking sheet. Bake, stirring occasionally, for 10-15 minutes, or until nuts are golden brown.

Adobo Chicken Pita Pizza

2009-06-13T16:01:00.008-06:00

I guess I have been on a bit of a pizza bender lately. So, I console myself with the fact that these are "pita" pizzas and not delivery with thick crust and mounds of cheese. Makes sense, right?

Anyway, this pizza turned out to be SO good that I really wanted to share it. If you're not familiar with Adobo sauce then it's time you got yourself acquainted. Adobo sauce is used in Mexican and Peurto Rican cuisine. It is a spicy, dark red sauce or paste made from ground chiles, spices, herbs and vinegar. It is the sauce that is used to can chipotles, a smoke-dried jalapeno chile. The Adobo sauce is rich and smoky and adds a great depth of flavour to this pizza.

Adobo Chicken Pita Pizza

Makes 2 large pita pizzas

1 chicken breast (I used a cutlet, which was nice as it really picked up on the marinade, more surface area)
Adobo sauce
2 large whole wheat pitas
1 cup of pizza sauce
1 onion, diced
1 cup sliced fresh button mushrooms
3/4 cup freshly grated Grana Padano, Asiago, or Parmigiano Reggiano
1/2 cup crumbled Queso Fresco (a crumbly, fresh Mexican cheese), could subsititute with mild goat cheese

Marinate the chicken with the Adobo sauce for a couple hours. My Adobo sauce was more of a paste so I spread it evenly on both sides. Grill the chicken breast or cutlet over medium heat, about 5-7 minutes per side depending on the thickness. Let cool enough to handle and dice.

Caramelize the onions along with the mushrooms. Refer to my posting on Greek Pita Pizza for instructions. Set aside and let cool.

Preheat the oven to 400. Place the pitas on cookie sheets to bake. Spread the pitas with the tomato sauce. Sprinkle on the onions and mushrooms, diced chicken, Grana Padano, and Queso Fresco.

Bake for 13-15 minutes or until cheese and crust are golden.

Enjoy!

Colle Secco Montepulciano D'Abruzzo DOC

2009-06-07T10:31:00.003-06:00

This wine is one of favourites. I love it just on its own. Here is what the vintner has to say about it:

Colour: rich ruby red with purplish highlights and rim of garnet
Bouquet: ripe red fruit with spicy touch of leather, tobacco and liquorice
Taste: full-bodied, with a good structure and well-integrated tannins

Food to serve with: flavoured pasta dishes with tomato sauce, roast meats, game, salami, semi-mature and mature cheeses.

http://www.cantinatollo.it/English/Vini_Abruzzesi.htm

I have also had this with pizza and it was great.

For those living in Calgary I buy this at Co-op liquor stores.

Enjoy!

GMOs

2009-05-28T12:35:00.004-06:00

Genetically Modified Organism (GMO) or GM foods are something that people should be more educated about. I firmly believe that consumers need to educate themselves about what they eat and stop assuming that just because it's for sale at the supermarket that it is safe. I am copying in this article that I received via newsletter from the Institute for Responsible Technology. You will be pleased to see that the article is accompanied by a long list of reputable references. When you are researching on the internet you always have to be careful that the information you are reading is reliable and authoritative (you can take it from me, I'm a librarian (well just 2 classes away from being one!)) You can always visit your local library for help with this!

So, having said all this, please read the article below and decide for yourself. I know it's a long article but really, isn't it worth it? Next post I'll be more fun and post some good wine suggestions - promise!

Spilling the Beans, May 20, 2009

Doctors Warn: Avoid Genetically Modified Food

By Jeffrey M. Smith

On May 19th, the American Academy of Environmental Medicine (AAEM) called on “Physicians to educate their patients, the medical community, and the public to avoid GM (genetically modified) foods when possible and provide educational materials concerning GM foods and health risks.”[1] They called for a moratorium on GM foods, long-term independent studies, and labeling. AAEM’s position paper stated, “Several animal studies indicate serious health risks associated with GM food,” including infertility, immune problems, accelerated aging, insulin regulation, and changes in major organs and the gastrointestinal system. They conclude, “There is more than a casual association between GM foods and adverse health effects. There is causation,” as defined by recognized scientific criteria. “The strength of association and consistency between GM foods and disease is confirmed in several animal studies.”

More and more doctors are already prescribing GM-free diets. Dr. Amy Dean, a Michigan internal medicine specialist, and board member of AAEM says, “I strongly recommend patients eat strictly non-genetically modified foods.” Ohio allergist Dr. John Boyles says “I used to test for soy allergies all the time, but now that soy is genetically engineered, it is so dangerous that I tell people never to eat it.”

Dr. Jennifer Armstrong, President of AAEM, says, “Physicians are probably seeing the effects in their patients, but need to know how to ask the right questions.” World renowned biologist Pushpa M. Bhargava goes one step further. After reviewing more than 600 scientific journals, he concludes that genetically modified organisms (GMOs) are a major contributor to the sharply deteriorating health of Americans.

Pregnant women and babies at great risk

Among the population, biologist David Schubert of the Salk Institute warns that “children are the most likely to be adversely effected by toxins and other dietary problems” related to GM foods. He says without adequate studies, the children become “the experimental animals.”[2]

The experience of actual GM-fed experimental animals is scary. When GM soy was fed to female rats, most of their babies died within three weeks—compared to a 10% death rate among the control group fed natural soy.[3] The GM-fed babies were also smaller, and later had problems getting pregnant.[4]

When male rats were fed GM soy, their testicles actually changed color—from the normal pink to dark blue.[5] Mice fed GM soy had altered young sperm.[6] Even the embryos of GM fed parent mice had significant changes in their DNA.[7] Mice fed GM corn in an Austrian government study had fewer babies, which were also smaller than normal.[8]

Reproductive problems also plague livestock. Investigations in the state of Haryana, India revealed that most buffalo that ate GM cottonseed had complications such as premature deliveries, abortions, infertility, and prolapsed uteruses. Many calves died. In the US, about two dozen farmers reported thousands of pigs became sterile after consuming certain GM corn varieties. Some had false pregnancies; others gave birth to bags of water. Cows and bulls also became infertile when fed the same corn.[9]

In the US population, the incidence of low birth weight babies, infertility, and infant mortality are all escalating.

Food designed to produce toxin

GM corn and cotton are engineered to produce their own built-in pesticide in every cell. When bugs bite the plant, the poison splits open their stomach and kills them. Biotech companies claim that the pesticide, called Bt—produced from soil bacteria Bacillus thuringiensis—has a history of safe use, since organic farmers and others use Bt bacteria spray for natural insect control. Genetic engineers insert Bt genes into corn and cotton, so the plants do the killing.
The Bt-toxin produced in GM plants, however, is thousands of times more concentrated than natural Bt spray, is designed to be more toxic,[10] has properties of an allergen, and unlike the spray, cannot be washed off the plant.
Moreover, studies confirm that even the less toxic natural bacterial spray is harmful. When dispersed by plane to kill gypsy moths in the Pacific Northwest, about 500 people reported allergy or flu-like symptoms. Some had to go to the emergency room.[11],[12]
The exact same symptoms are now being reported by farm workers throughout India, from handling Bt cotton.[13] In 2008, based on medical records, the Sunday India reported, “Victims of itching have increased massively this year . . . related to BT cotton farming.”[14]

GMOs provoke immune reactions

AAEM states, “Multiple animal studies show significant immune dysregulation,” including increase in cytokines, which are “associated with asthma, allergy, and inflammation”—all on the rise in the US.

According to GM food safety expert Dr. Arpad Pusztai, changes in the immune status of GM animals are “a consistent feature of all the studies.”[15] Even Monsanto’s own research showed significant immune system changes in rats fed Bt corn.[16] A November 2008 by the Italian government also found that mice have an immune reaction to Bt corn.[17]
GM soy and corn each contain two new proteins with allergenic properties,[18] GM soy has up to seven times more trypsin inhibitor—a known soy allergen,[19] and skin prick tests show some people react to GM, but not to non-GM soy.[20] Soon after GM soy was introduced to the UK, soy allergies skyrocketed by 50%. Perhaps the US epidemic of food allergies and asthma is a casualty of genetic manipulation.

Animals dying in large numbers

In India, animals graze on cotton plants after harvest. But when shepherds let sheep graze on Bt cotton plants, thousands died. Post mortems showed severe irritation and black patches in both intestines and liver (as well as enlarged bile ducts). Investigators said preliminary evidence “strongly suggests that the sheep mortality was due to a toxin. . . . most probably Bt-toxin.”[21] In a small follow-up feeding study by the Deccan Development Society, all sheep fed Bt cotton plants died within 30 days; those that grazed on natural cotton plants remained healthy.

In a small village in Andhra Pradesh, buffalo grazed on cotton plants for eight years without incident. On January 3rd, 2008, the buffalo grazed on Bt cotton plants for the first time. All 13 were sick the next day; all died within 3 days.[22]

Bt corn was also implicated in the deaths of cows in Germany, and horses, water buffaloes, and chickens in The Philippines.[23]

In lab studies, twice the number of chickens fed Liberty Link corn died; 7 of 20 rats fed a GM tomato developed bleeding stomachs; another 7 of 40 died within two weeks.[24] Monsanto’s own study showed evidence of poisoning in major organs of rats fed Bt corn, according to top French toxicologist G. E. Seralini.[25]

Worst finding of all—GMOs remain inside of us

The only published human feeding study revealed what may be the most dangerous problem from GM foods. The gene inserted into GM soy transfers into the DNA of bacteria living inside our intestines and continues to function.[26] This means that long after we stop eating GMOs, we may still have potentially harmful GM proteins produced continuously inside of us. Put more plainly, eating a corn chip produced from Bt corn might transform our intestinal bacteria into living pesticide factories, possibly for the rest of our lives.

When evidence of gene transfer is reported at medical conferences around the US, doctors often respond by citing the huge increase of gastrointestinal problems among their patients over the last decade. GM foods might be colonizing the gut flora of North Americans.

Warnings by government scientists ignored and denied

Scientists at the Food and Drug Administration (FDA) had warned about all these problems even in the early 1990s. According to documents released from a lawsuit, the scientific consensus at the agency was that GM foods were inherently dangerous, and might create hard-to-detect allergies, poisons, gene transfer to gut bacteria, new diseases, and nutritional problems. They urged their superiors to require rigorous long-term tests.[27] But the White House had ordered the agency to promote biotechnology and the FDA responded by recruiting Michael Taylor, Monsanto’s former attorney, to head up the formation of GMO policy. That policy, which is in effect today, denies knowledge of scientists’ concerns and declares that no safety studies on GMOs are required. It is up to Monsanto and the other biotech companies to determine if their foods are safe. Mr. Taylor later became Monsanto’s vice president.

Dangerously few studies, untraceable diseases

AAEM states, “GM foods have not been properly tested” and “pose a serious health risk.” Not a single human clinical trial on GMOs has been published. A 2007 review of published scientific literature on the “potential toxic effects/health risks of GM plants” revealed “that experimental data are very scarce.” The author concludes his review by asking, “Where is the scientific evidence showing that GM plants/food are toxicologically safe, as assumed by the biotechnology companies?”[28]

Famed Canadian geneticist David Suzuki answers, “The experiments simply haven’t been done and we now have become the guinea pigs.” He adds, “Anyone that says, ‘Oh, we know that this is perfectly safe,’ I say is either unbelievably stupid or deliberately lying.”[29]

Dr. Schubert points out, “If there are problems, we will probably never know because the cause will not be traceable and many diseases take a very long time to develop.” If GMOs happen to cause immediate and acute symptoms with a unique signature, perhaps then we might have a chance to trace the cause.

This is precisely what happened during a US epidemic in the late 1980s. The disease was fast acting, deadly, and caused a unique measurable change in the blood—but it still took more than four years to identify that an epidemic was even occurring. By then it had killed about 100 Americans and caused 5,000-10,000 people to fall sick or become permanently disabled. It was caused by a genetically engineered brand of a food supplement called L-tryptophan.

If other GM foods are contributing to the rise of autism, obesity, diabetes, asthma, cancer, heart disease, allergies, reproductive problems, or any other common health problem now plaguing Americans, we may never know. In fact, since animals fed GMOs had such a wide variety of problems, susceptible people may react to GM food with multiple symptoms. It is therefore telling that in the first nine years after the large scale introduction of GM crops in 1996, the incidence of people with three or more chronic diseases nearly doubled, from 7% to 13%.[30]

To help identify if GMOs are causing harm, the AAEM asks their “members, the medical community, and the independent scientific community to gather case studies potentially related to GM food consumption and health effects, begin epidemiological research to investigate the role of GM foods on human health, and conduct safe methods of determining the effect of GM foods on human health.”

Citizens need not wait for the results before taking the doctors advice to avoid GM foods. People can stay away from anything with soy or corn derivatives, cottonseed and canola oil, and sugar from GM sugar beets—unless it says organic or “non-GMO.” There is a pocket Non-GMO Shopping Guide, co-produced by the Institute for Responsible Technology and the Center for Food Safety, which is available as a download, as well as in natural food stores and in many doctors’ offices.

If even a small percentage of people choose non-GMO brands, the food industry will likely respond as they did in Europe—by removing all GM ingredients. Thus, AAEM’s non-GMO prescription may be a watershed for the US food supply.

International bestselling author and independent filmmaker Jeffrey M. Smith is the Executive Director of the Institute for Responsible Technology and the leading spokesperson on the health dangers of GMOs. His first book, Seeds of Deception is the world’s bestselling book on the subject. His second, Genetic Roulette: The Documented Health Risks of Genetically Engineered Foods, identifies 65 risks of GMOs and demonstrates how superficial government approvals are not competent to find most of them. He invited the biotech industry to respond in writing with evidence to counter each risk, but correctly predicted that they would refuse, since they don’t have the data to show that their products are safe.

[1] http://www.aaemonline.org/gmopost.html
[2] David Schubert, personal communication to H. Penfound, Greenpeace Canada, October 25, 2002.
[3] Irina Ermakova, “Genetically modified soy leads to the decrease of weight and high mortality of rat pups of the first generation. Preliminary studies,” Ecosinform 1 (2006): 4–9.
[4] Irina Ermakova, “Experimental Evidence of GMO Hazards,” Presentation at Scientists for a GM Free Europe, EU Parliament, Brussels, June 12, 2007
[5] Irina Ermakova, “Experimental Evidence of GMO Hazards,” Presentation at Scientists for a GM Free Europe, EU Parliament, Brussels, June 12, 2007
[6] L. Vecchio et al, “Ultrastructural Analysis of Testes from Mice Fed on Genetically Modified Soybean,” European Journal of Histochemistry 48, no. 4 (Oct–Dec 2004):449–454.
[7] Oliveri et al., “Temporary Depression of Transcription in Mouse Pre-implantion Embryos from Mice Fed on Genetically Modified Soybean,” 48th Symposium of the Society for Histochemistry, Lake Maggiore (Italy), September 7–10, 2006.
[8] Alberta Velimirov and Claudia Binter, “Biological effects of transgenic maize NK603xMON810 fed in long term reproduction studies in mice,” Forschungsberichte der Sektion IV, Band 3/2008
[9] Jerry Rosman, personal communication, 2006
[10] See for example, A. Dutton, H. Klein, J. Romeis, and F. Bigler, “Uptake of Bt-toxin by herbivores feeding on transgenic maize and consequences for the predator Chrysoperia carnea,” Ecological Entomology 27 (2002): 441–7; and J. Romeis, A. Dutton, and F. Bigler, “Bacillus thuringiensis toxin (Cry1Ab) has no direct effect on larvae of the green lacewing Chrysoperla carnea (Stephens) (Neuroptera: Chrysopidae),” Journal of Insect Physiology 50, no. 2–3 (2004): 175–183.
[11] Washington State Department of Health, “Report of health surveillance activities: Asian gypsy moth control program,” (Olympia, WA: Washington State Dept. of Health, 1993).
[12] M. Green, et al., “Public health implications of the microbial pesticide Bacillus thuringiensis: An epidemiological study, Oregon, 1985-86,” Amer. J. Public Health 80, no. 7(1990): 848–852.
[13] Ashish Gupta et. al., “Impact of Bt Cotton on Farmers’ Health (in Barwani and Dhar District of Madhya Pradesh),” Investigation Report, Oct–Dec 2005.
[14] Sunday India, October, 26, 2008
[15] October 24, 2005 correspondence between Arpad Pusztai and Brian John
[16] John M. Burns, “13-Week Dietary Subchronic Comparison Study with MON 863 Corn in Rats Preceded by a 1-Week Baseline Food Consumption Determination with PMI Certified Rodent Diet #5002,” December 17, 2002 http://www.
monsanto.com/monsanto/content/sci_tech/prod_safety/fullratstudy.pdf
[17] Alberto Finamore, et al, “Intestinal and Peripheral Immune Response to MON810 Maize Ingestion in Weaning and Old Mice,” J. Agric. Food Chem., 2008, 56 (23), pp 11533–11539, November 14, 2008
[18] See L Zolla, et al, “Proteomics as a complementary tool for identifying unintended side effects occurring in transgenic maize seeds as a result of genetic modifications,” J Proteome Res. 2008 May;7(5):1850-61; Hye-Yung Yum, Soo-Young Lee, Kyung-Eun Lee, Myung-Hyun Sohn, Kyu-Earn Kim, “Genetically Modified and Wild Soybeans: An immunologic comparison,” Allergy and Asthma Proceedings 26, no. 3 (May–June 2005): 210-216(7); and Gendel, “The use of amino acid sequence alignments to assess potential allergenicity of proteins used in genetically modified foods,” Advances in Food and Nutrition Research 42 (1998), 45–62.
[19] A. Pusztai and S. Bardocz, “GMO in animal nutrition: potential benefits and risks,” Chapter 17, Biology of Nutrition in Growing Animals, R. Mosenthin, J. Zentek and T. Zebrowska (Eds.) Elsevier, October 2005
[20] Hye-Yung Yum, Soo-Young Lee, Kyung-Eun Lee, Myung-Hyun Sohn, Kyu-Earn Kim, “Genetically Modified and Wild Soybeans: An immunologic comparison,” Allergy and Asthma Proceedings 26, no. 3 (May–June 2005): 210-216(7).
[21] “Mortality in Sheep Flocks after Grazing on Bt Cotton Fields—Warangal District, Andhra Pradesh” Report of the Preliminary Assessment, April 2006, http://www.gmwatch.org/archive2.asp
[22] Personal communication and visit, January 2009.
[23] Jeffrey M. Smith, Genetic Roulette: The Documented Health Risks of Genetically Engineered Foods, Yes! Books, Fairfield, IA USA 2007
[24] Arpad Pusztai, “Can Science Give Us the Tools for Recognizing Possible Health Risks for GM Food?” Nutrition and Health 16 (2002): 73–84.
[25] Stéphane Foucart, “Controversy Surrounds a GMO,” Le Monde, 14 December 2004; referencing, John M. Burns, “13-Week Dietary Subchronic Comparison Study with MON 863 Corn in Rats Preceded by a 1-Week Baseline Food Consumption Determination with PMI Certified Rodent Diet #5002,” December 17, 2002 http://www.monsanto.com/monsanto/content/sci_tech/prod_safety/fullratstudy.pdf
[26] Netherwood et al, “Assessing the survival of transgenic plant DNA in the human gastrointestinal tract,” Nature Biotechnology 22 (2004): 2.
[27] See memos at www.biointegrity.org
[28] José Domingo, “Toxicity Studies of Genetically Modified Plants : A Review of the Published Literature,” Critical reviews in food science and nutrition, 2007, vol. 47, no8, pp. 721-733
[29] Angela Hall, “Suzuki warns against hastily accepting GMOs”, The Leader-Post (Canada), 26 April 2005.
[30] Kathryn Anne Paez, et al, “Rising Out-Of-Pocket Spending For Chronic Conditions: A Ten-Year Trend,” Health Affairs, 28, no. 1 (2009): 15-25

© copyright Institute For Responsible Technology 2009.

Greek Pita Pizza

2009-04-18T09:59:00.009-06:00

There is this Greek store just around the corner from my place - it has the most delicious and good quality ingredients: Greek feta shipped in wooden barrels from Greece, the most flavourful Kalamata olives I have ever tasted, and super fresh pitas. I also picked up some very tasty grape tomatoes from Co-op. What better inspiration for a Greek pizza? With spring fast approaching and the days getting warmer every day (however, it could still snow, a lot, so I hope I just didn't jinx anything!) it's time to start embracing the fresh produce that is becoming available. Seriously, if you have not bought some of the great asparagus that's out you need to - now! The recipe...

Greek Pita Pizza
For one large pita pizza

1 large pita - I used whole wheat
pesto (recipe below)
brown mushrooms, thinly sliced
quartered grape tomatoes or sundried tomatoes
spinach
sweet onion, caramelized is best*
Kalamata olives
feta

For the Pesto:

2 cups roughly chopped fresh oregano (could also use basil, thyme or a mix or all three - just be heavier on the oregano or basil if using thyme)
half a head of roasted garlic (to roast slice off top of head so all cloves are exposed. Drizzle with extra virgin olive oil and bake at 375 for 15-20 mins, or until golden brown. Let cool).
2 Tbsp of freshly squeezed lime juice
4 Tbsp of extra virgin olive oil
sea salt and pepper, to taste

Put first 4 ingredients in food processor and blend until well combined. (just squeeze the roasted garlic in, the cloves will pop right out). Add salt and pepper to taste, and perhaps a little more lime juice - you should be able to taste the lime.

Spread the pesto and on the pita and top with other ingredients. Don't overload the pita or else it will be too heavy and the pita may not crisp up enough on the bottom.

Bake at 350 for 15-20 minutes, or until pita is crispy. Cut up into wedges, serve and enjoy!

*To caramelize onions, check out this website with step-by-step photo instructions. I would cut the onions smaller for our purposes in this recipe. I use extra virgin olive oil too, only up to medium heat, and it works great (remember, that unless you are buying organic canola oil it is all genetically modified (GMOs) and it's not good for you, at all):

http://culinaryarts.about.com/od/vegetables/ss/onionscaram.htm

Stuffed Butternut Squash

2009-04-04T10:29:00.008-06:00

I'm back. I know it's been a long time since I've posted, but you'll just have to forgive me! Unfortunately sometimes life throws things at you that are less than palatable, but fortunately it can also throw good food your way - which is much easier to digest. So, given this, I know that a butternut squash recipe in April is a little out of season, but there it is. The picture is also not one of the best but the taste is! So, on to the good part...

Stuffed Butternut Squash
For 4

2 small butternut squash cut lengthwise with part of long end cut off (see picture) and retained for other use. Remove seeds.
3/4 cup uncooked basmati rice
1/4 cup freshly grated Romano cheese (or Parmigiano Reggiano or Asiago)
4 tbsp honey
4 large shallots, diced
2 tbsp extra virgin olive oil
1 tsp ground cardamom
1 tsp black pepper
1/2 cup chopped walnuts

Preheat oven to 375. Arrange squash halves on oven safe tray and drizzle with 1 tbsp olive oil. Bake for about 25 minutes, or until squash is tender when you fork it (keeping in mind that the stuffed squash will go back in the oven).

Steam rice (2:1 ratio water to rice). While the rice is cooking saute the shallots in 1 tbsp heated olive oil over medium heat until caremelized.

When the rice is finished, stir in the cheese, honey, caremelized shallots, cardamom, pepper and walnuts in a large bowl. Do this while the rice is still warm.

Stuff squash with filling. Bake for about 15-20 minutes, or until the top of the rice is slightly crispy and the squash is tender and juice.

Serve and enjoy!

Creamy Chicken and Pumpkin Lasagna

2008-11-18T11:12:00.013-07:00

This fall I have been all about the pumpkins, and this was my favourite use: a layer of roasted chicken, kale and mornay sauce, another layer of roasted pumpkin purée and of course, cheese - bocconcini to be exact - all combined into one delicious lasagna. This dish is warm, comforting, and full of colour and flavour.

Creamy Chicken and Pumpkin Lasagna

Here is a list of all the ingredients:

Fresh or dried pasta sheets - enough for one large pan. Follow instructions on box if you get the boil first variety.
1 pint of bocconcini, or more if desired, diced - you want a couple cups worth once diced
1 1/2 cups freshly grated Asiago
4 chicken breasts
8-10 one inch slices of sugar pumpkin
1 large onion, cut into wedges
2-3 cloves garlic, peeled
1 large bunch kale, any variety that you prefer
salt and pepper
extra virgin olive oil
Freshly chopped herbs - I used oregano and thyme
1 tsp nutmeg
5 Tbsp butter
4 Tbsp all-purpose flour
4 cups milk - I used 3%

My lasagna had three big layers: creamy chicken, pumpkin purée and bocconcini.

Pumpkin Purée:

8-10 one inch slices of sugar pumpkin
1 large onion, cut into wedges
2-3 cloves garlic, peeled
salt and pepper
extra virgin olive oil
Freshly chopped herbs - I used oregano and thyme
1/2 tsp nutmeg

Arrange pumpkin, onion, and garlic on a pan, drizzle with olive oil, sprinkle with salt and pepper. Bake at 400◦ for about 30 minutes, or until pumpkin is soft and onions and garlic are golden brown. You will have to flip and maybe even remove the garlic and onions before the pumpkin is done to ensure they don't blacken. Let cool. Scoop pumpkin flesh from the rind and purée in food processor with the the onions and garlic, along with any juices, until smooth. Taste and add more salt and pepper if desired along with any chopped herbs and the nutmeg.

Creamy Chicken:

Once you have made each component, the instructions are listed below, mix sauce, chicken and kale together. Try not to drink the sauce - it's pure Heaven.

Sauce:

I used Mario Batali's recipe for Béchamel sauce, making it a mornay sauce simply by adding some grated Asiago - about 1/2 cup. You could go with either. The recipe is here.

Roasted Chicken:

4 chicken breasts
Extra virgin olive oil
salt and pepper

Place chicken breats on a pan, drizzle with olive oil and sprinkle on some salt and pepper. Roast at 400◦ for 45-50 minutes, or until chicken is cooked through. Let it cool and cut into cubes.

Kale:

1 large bunch of kale, whichever variety you prefer, cut into small pieces with thick stems removed.

Bring a large pot of salted water to a boil. Drop in kale and blanch for about 2-5 minutes, or until kale is somewhat softened - I like mine to retain a bit of crunch. Drain and rinse with cold water.

To Assemble:

Now for the fun part! Most of your work is done by this point. Soon you will be enjoying the lovely aromas emanating from your oven.....

A layer of pasta
All the creamy chicken mixture
A layer of pasta
Most of the bocconcini - reserve about a quarter of it for the top
A layer of pasta
The pumpkin purée
A layer of pasta
Reserved bocconcini and the Asiago sprinkled on top

Place in a 375◦ oven for about 45 minutes. If top becomes too brown, cover it with foil. Remove from oven and let rest 10 minutes before serving. Cut into slices and enjoy!

Wine Pairing: We enjoyed a lovely Montepulciano d'Abruzzo with this creamy lasagna.

Wine for the Weekend

2008-10-10T11:45:00.002-06:00

Having troubles deciding what type of wine to serve with your Thanksgiving meal? Tired of the old white wine with white meat and red wine with red meat rule? Look no further! I have a couple ideas that you may find refreshing:

Pinot Noir

This smooth red will go very well with your bird. It has little tannin and will not overwhelm the taste of your food.

Riesling

A crisp, dry riesling will refresh your palate by cutting through the fatty flavours of a thanksgiving meal. It offers a balance of acidity and sugar that can stand up to stronger flavours.

You're not just serving turkey - think of all the side dishes, or even other meats. Offering both whites and reds to your guests gives them a choice.

Happy Thanksgiving - Enjoy!!

Caprese di Forno

2008-10-08T10:13:00.004-06:00

This is one of my favourite cold weather dishes. As soon as it's cool enough to use the oven regularly (the high here today in Calgary is only 11!) I promptly assemble this baked version of the traditional insalata caprese. The traditional salad is comprised of mozzarella (ideally mozzarella di bufala campana or fresh buffalo milk mozza), plum tomatoes and basil drizzled with high quality extra virgin olive oil and salt and pepper. It's an excellent dish to serve on a hot day - very refreshing. Now, since it's not so warm, bake it!

Caprese di Forno

For 4

3 medium sized red or yellow potatoes (you choose), thinly sliced and peeled if you like.
3 medium sized tomatoes, plum/roma or beefsteak, thinly sliced
2 medium sized or one large onion, white or yellow, thinly sliced
1/2 cup freshly grated Asiago or Parmigiano Reggiano
1/3 cup chopped fresh herbs - use: basil, oregano, thyme, rosemary
1/4 cup water
Extra virgin olive oil
Salt and pepper

Preheat oven to 350◦.

In a round dish (I used a big pie plate) spread the sliced onion evenly over the bottom. Salt and pepper. Next arrange a slice of potato then tomato and so on, starting at the edge to the pan, so that they are overlapping (see picture). Continue until all potato and tomato slices are used up. You may do more than one layer depending on the size of your pan and how much you want to make - just remember to salt and pepper each layer.

Pour water evenly over top of dish. Next, evenly sprinkly on the herbs and the cheese. Drizzle with olive oil and sprinkle on a little more salt and pepper.

Bake for about 1 hour or until potato is tender and the cheese is golden. If the cheese starts to brown too early just cover the dish with a piece of tinfoil.

Serve and enjoy!!

What's In Season?

2008-10-03T15:18:00.006-06:00

It's Harvest season! I just love this time of year - so much great fresh produce about. And don't forget that it's also grape harvest season for wine making. So get a bottle or 6 and celebrate!

You will notice that some of the items listed below indicate that the season is ending for them. These produce items are still available but you have to hurry so you can enjoy them at their peak of flavour!

Veggies

Artichokes (spring and fall)
Beans, green and yellow (season ending for these)
Beets (July to mid-October)
Broccoli (July to late October)
Brussels sprouts (September to November)
Cabbage (July to November)
Carrots (season ending)
Corn (season ending)
Eggplant (season ending)
Garlic (August to October)
Leeks (August to November)
Lettuce, iceberg (season ending)
Lettuce, romaine (season ending)
Mushrooms, button (year-round)
Red onions (August to October)
Spanish and large sweet onions (August to October)
Parsnips (September to November)
Potatoes (late August to late October)
Rutabaga (October to December)
Spinach (June to October)
Squash, butternut and other varieties (September to November)
Tomatoes (season is ending)
Zucchini (season is ending)

Fruit

Bananas (year-round)
Cranberries (September to late December)
Grapefruit (year-round, peak in winter)
Grapes (August though early October)
Kiwifruit (year-round, peak in fall in winter)
Lemons (year-round, peak in winter)
Limes (year-round, peak in fall)
Oranges (year-round, peak in winter)
Pears (August to late November)
Pineapple (year-round, peak in winter)
Plums (season is ending)
Watermelon (season is ending)

And below is a picture of one of our cats, Dizzy (after Gillespie). It's just such a great pic!

Roasted Zucchini and Asiago Dip

2008-09-25T10:22:00.003-06:00

It's harvest season! This is one of my favourite times of the year and really when I give my thanksgiving to the Earth (and farmers!) for all the wonderful produce put forth. It's really been a great summer. This past weekend Percy and I went to the Crossroads market here in Calgary and there was fabulous array of fresh, Canadian produce to choose from. Walking amongst the stalls farmers were calling out to shoppers shouting out prices for big bags of fresh potatoes, peaches from B.C. , the famous Taber corn and much more. I had a great time!

When we were last visiting our cabin one of our new friends gave me a pale green zucchini from his garden as he had heard me discussing ways to use zucchini with another friend. So, I just had to try out this dip I'd thought up: it turned out perfect.

Baked Zucchini and Asiago Dip

1 large zucchini (or fresh summer squash, with the soft skin). You don't want to use a monster zucchini here as it would compromise the taste, look for one about a foot long.
3 large shallots
Extra virgin olive oil
White balsamic vinegar
3/4 cup freshly grated Asiago (you could use any sharp cheese here)
Salt and pepper.

Preheat oven to 375◦

Wash zucchini, trim off stem, and slice lengthwise down the middle. Lay round side down on baking sheet.

Peel and cut shallots in half. Place next to zucchini on baking sheet.

Drizzle all with olive oil and drizzle shallots also with white balsamic.

Place in oven and bake for about 1/2 an hour or until all is soft and the shallots are barely golden on the underside (and I mean barely as any overly brown bits will be too much for the delicate flavour of the zucchini).

Cut zucchini into large pieces and put everything, including any juice or leftover oil or balsamic, into a food processor. Process until all is nicely blended. Add salt and pepper to taste.

Pour half of zucchini mixture into an oven safe dish. Sprinkle on 1/4 cup of the Asiago. Pour in the rest of the zucchini mixture and sprinkle the remaining 1/3 cup of Asiago on top.

If you are serving this right after you make it, simply place the dish under the broiler for a few minutes until the cheese bubbles and turn golden. If you are making this ahead of time, keep covered and refridgerated until ready to use. Bake in a 350◦ oven for 15 minutes or until heated through then turn on the broiler to get that cheese bubbling and golden.

Serve with pita slices, pita chips, tortilla chips or dip some veggies into it. This is a pretty healthy dip so Enjoy!

Chicken Mirabilis

2008-09-02T09:03:00.005-06:00

The inspiration for this dish came from a book that I was reading about Vesuvius' explosion and the fall of Pompeii. In it were many detailed dinners and feasts with Roman decadence and opulence being the main course. Chicken skewers are of course not your typical "fancy" fare; rather it is the ingredients used in the marinade that were the result of my inspiration. Honey, wine, lemon, herbs - all these ingredients, being simple alone, yet rather lavish together, bring my thoughts to the Mediterranean.

The name for this dish is inspired by the Piscina Mirabilis - the pool of miracles I believe is the translation - which is a large cistern that is the terminal outlet of the Serino aqueduct that was built during the Augustan age. I hope the flavours in this chicken are a miracle to your tongue as this feat of engineering was a miracle to the Romans!

Chicken Mirabilis

4 chicken breasts, skin removed and cubed
1/2 cup honey
1/2 cup white wine (try a pinot grigio, trebbiano or sauvignon blanc)
juice of 2 lemons
1 cup mixed, chopped fresh herbs (I used oregano, rosemary, lavender and thyme), mint would also be nice
salt and pepper

Place the chicken and all marinade ingredients in a large shallow dish so the chicken is well covered in the marinade. Cover and refrigerate for about 2 hours or longer if time permits.

Thread the chicken cubes onto skewers. Heat your grill to medium and grill chicken skewers until golden brown and cooked through, about 5-6 minutes per side.

Wine pairing: serve with the same wine that you used to marinate the chicken with. I suggested a pinot grigio, trebianno or a sauvignon blanc, but if you can get one try a Frascati. This "golden wine" has been drunk in and around Rome for almost 2 thousand years. It comes in either dry or sweet varieties, even as a spumante. Look for a young frascati as this type of wine is not made to age.

If you would rather drink a red you may - try a light red like a dolcetto or a pinot noir.

Enjoy!

Paneer!

2008-08-07T11:15:00.012-06:00

I tasted paneer for the first time about 2 months ago at our friends' Shashi and Anu's house. When I lifted the first bite to my mouth I was expecting the taste and eggy texure of tofu - instead I was met with a creamy texture and mild taste - could it be cheese?? Well, I wasn't too far off. Paneer in an unaged, non-melting cheese that hails from the Indian continent. This protein-rich food is a great subsitute for meat, tofu or beans. You can of course buy it at some supermarkets but once you see how easy this is to make you won't bother. Plus, I think it's important to know what's in your food - and what better way to control what goes into your body than making your food yourself?

Paneer

1 litre whole milk
2-3 tsp white vinegar (you can also use lemon juice, which might require more or citric acid, which will require less)

Pour the milk into a large sauce pan over medium-high heat. Bring to a boil (not a rolling boil mind you, but you want to see it bubbling!), stirring often.

Have a colander ready in the sink lined with a clean tea towel or cheesecloth (*some people keep the whey as they prize its healthful qualities and I've read that some water their plants with it rather than waste it - you be the judge).

Maintaining the milk at a boil, slowly add, one teaspoon at a time, white vinegar. Stir well with every teaspoon that you add until you see the consistency pictured below. What you are seeing is the whey separating from the curds.

Once you reach this point remove the pot from the heat and pour all the contents into the lined colander.

Twist the cloth up to squeeze out the excess whey, all the while running it under cold water as it will be hot. Continue to squeeze and run under cold water until the paneer feels cool through the cloth. Finally, stop running water over the paneer and wring out any excess water.

Open up the cloth and scoop out the crumbly paneer out into a dish. You want to press the paneer so that it will be solid like a soft cheese so that you can cut into cubes or as you please. The lid should fit snugly inside the dish and then be weighted as in the picture below.

Put pressed paneer, weight and all, into the fridge and let set for 2-3 hours.

Turn out the cheese, you may need to gently loosen it from the edges of the bowl with a knife.

I like to serve this in a curry, adding at the last and gently stirring it in to warm through. In this form you need to be gentle with it or it will fall apart. You can also fry it up as it does not melt, creating a pleasing look and adding more to the texture. Add paneer to any dish that you might add cubed chicken or tofu too, and especially to curries.

Enjoy! And remember...this IS easy, just try it!

Maple BBQ Wings

2008-07-23T08:12:00.003-06:00

One of the easiest, most economical and tastiest snacks - wings. Everyone has their favourite; whether they be dripping with sweet sauce, rubbed in spices or served suicidally hot! Now, we all know that wings are not the most low fat food (someone once told me that one deep fried wing was equivalent to the fat content of one Mars bar - not sure if that's true!), but every once in awhile it's OK to indulge and your tastebuds will rejoice!

I've opted to pick a method of cooking the wings that would remove some of the fat, rather than adding to it. The BBQ is a good choice, especially in the summer heat, plus there is hardly any mess to clean up (just the chicken bones!).

Maple BBQ Wings

2 lbs wings/drummies
1 can tomato paste
2 tbsp cider vinegar
3 tbsp maple syrup (if you don't like the taste of maple you can replace this with agave nector for a healthy choice, or sugar).
2 cloves crushed garlic (either buy it crushed, or use a mortar and pestle, or the back of your knife, to crush).
2 tsp dry mustard
salt and pepper

Sauce

Combine all ingredients, except for the wings and salt and pepper, in a saucpan over medium high heat. Bring to a boil, turn down the heat and let the sauce simmer for about 5 minutes.
Add salt and pepper to taste. At this point also taste to see if the balance of the ingredients tastes right - you might want more vinegar or more syrup. Let cool.
Store in a jar in the refridgerator for up to a week.

Wings

Heat your grill to medium-high heat. Season the wings with salt and pepper.
Grill wings, turning occasionally, until they are nicely browned and almost cooked through.
Place a piece of heavy duty aluminum foil on the grill and scrunch up the sides so it looks like a bowl (you want to keep the sauce from escaping!)
At this point you could either: a) put the wings in a metal or glass bowl (because they will still be hot do not use plastic, you do not want to ever heat plastic) , toss them with the sauce then pour it all into your foil bowl, or b) put the wings in the foil bowl, pour the sauce on and stir it around gently making sure to coat the wings well. If you use option B you can always slowly add the sauce, saving some for near the end to ensure they are really saucy!
Close the lid and let the wings cook for about 15-20 minutes, gently stirring/flipping the wings to ensure they are well coated and sticky.

Remove from the heat and enjoy!

p.s. I leave for Ontario this Friday to visit my family. So there will be no posts next week, but definitely the week after.

Pineapple Salsa

2008-07-18T09:08:00.006-06:00

Well, Percy and I rolled back into Calgary around 8:00pm on Sunday. It's pretty crazy going from a very secluded, serene and beautiful location to a city, but the drive on the #1 highway back into town pretty much warms you up to it (picture almost bumper to bumper traffic going anywhere from 100 km/hr to 150).

At the cabin we had some friends come stay with us. Generally when with friends and on vacation, eating and drinking can get a little out of control when it comes to calories. This pineapple salsa, served with slightly salted natural corn chips, is one of my more healthy summer recipes and is always a hit. Plus, it's a great way to get kids or men to eat fruit and veggies! (I swear most men I know are trying to catch scurvy with the lack of vitamin C in their diet!) We even served this to some other friends as a side to go with barbequed chicken without the jalapenos.

With all the wonderful produce available right now this is really a treat to make - and to eat of course! We found some of the most delicious tomatoes, cucumbers and fruit in BC. In fact, the great tomatoes in this salsa came from the same nursery/hothouse as our new walnut tree!

Pineapple Salsa

1 pineapple, peeled and cored, chopped into small pieces
1 pint worth of cherry tomatoes, or about 2 large tomatoes, chopped into small pieces
Half of one large red onion, finely chopped
1 bunch of cilantro, finely chopped
2 jalapenos (or more or less to taste - 2 large makes it pretty hot!), chopped into small pieces.
Juice of 2 limes

Prepare all ingredients, and combine! I like to let this sit, covered, on the counter for an hour or so before serving. The reason I don't refridgerate it until after the first day is because I don't like cold tomatoes - chilling them does nothing for them. If you find there is too much liquid just strain some out before serving.

For those of you that don't like hot food, cilantro or can't eat tomatoes (mom!), here are some ideas for variations:

Use red bell peppers instead of tomatoes.
Use mint instead of cilantro.
Replace all or half of the pineapple with mangoes.
Use sweet onions instead of red to cut down on the heat (although the lime juice does a pretty good job of that).
Or, if the pineapple it too sweet for you, cut down on that and double tomato/bell peppers.

Any other ideas?? Please share! And remember to try this with chicken, pork or fish. A friend of ours can't eat corn so he enjoyed the salsa with water crackers instead.

Below is a picture of our favourite beach to swim at on Slocan Lake - the salsa tasted REALLY good there!

Enjoy!

Grilled Marinated Tofu

2008-06-26T07:55:00.005-06:00

With summer upon us and tanktop and short skirt season now in full swing, I've really started thinking about low fat meals. Further, I think that a lot of people eat too much meat, including Percy and I. But to a man that likes his meat for dinner, tofu can be a little bit of a challenge. So, I set out to make a tofu dish so good that he would not only be satisfied in eating it, but would request to have it again!

I picked up this particular tofu through my spud.ca delivery. Soya Nova is run by Debborah Lauzon who uses the traditional Japanese slow cooking method to make this delicious tofu in Salt Spring Island, BC. If you ever see this brand you should pick some up, it is truly delicious and puts all grocery store brands to shame. Plus, I love supporting small family run businesses. If you can't find this brand look for any other artisan made tofus. And if all else fails, the grocery store brand prepared the right way will taste just fine. Just try this recipe:

Grilled Marinated Tofu

1 lb firm tofu, drained and pressed, and sliced into horizontal slices about 1/2 inch thick
1/4 cup soy sauce
juice of 2 limes (if they are rather dry use 3)
1/2 tsp sesame oil
3 tbsp mirin (if you can't get this sweet Japanese rice wine you can substitute it with white wine (if using a dry wine add a little sugar), or sherry (if using a dry sherry add a little sugar)

In a shallow bowl combine soy sauce, lime juice, sesame oil and mirin and marinate tofu slices for 15 minutes.

Drain tofu and grill over medium heat for 1-2 minutes per side, just enough to leave grill marks and heat it through.

Serve with grilled sweet potato slices, vegetable skewers or a salad.

Wine pairing: Sake!! I am no expert on Sake (I better get drinkin'!) but from what I've read a milder Ginjo sake pairs well with many dishes. If any readers have a suggestion regarding the sake I am all ears! For those that prefer wine, I would suggest a white. Tofu doesn't have a very strong flavour on its own so you must consider the marinade ingredients when choosing a wine. I would opt for a crisp white like a Sauvignon Blanc or maybe a Reisling.

I am gone on vacation this weekend for 2 weeks! We're headed off to our cabin in beautiful Slocan, BC. I will post some great cabin/vacation recipes when we get back!

Enjoy!

What's In Season?

2008-06-18T08:51:00.005-06:00

I was going to post a marinated and grilled tofu recipe today but I forgot it at home! I will try to get it up tomorrow - it's a really good one and Percy took a beautiful picture of the finished product. But, I think a "what's in season" email is overdue so I'll take this opportunity to write about that. I find this time of year very exciting with all the available fresh produce coming into season. And if you have the choice, please shop at farmers markets and support your local and provincial farmers!!!

I wrote in a post last year about my love for Vidalia onions, and guess what? They are back! When I was at Coop this past weekend I noticed a heaping basket full of them and threw a bunch into my cart. If you have never tried this sweet onion that is named after its birthplace in Georgia you are missing out. This onion is mild and sweet and can be eaten raw without offending any delicate taste buds (or noses!) As you can see from the picture above the Vidalia onion is rather squat compared the average yellow or white onion. So, next time you're at the market look for these onions and then go back to your kitchen and get creative! Think mild or fruity salsas and chutneys spiked with chunks of sweet onions, a Moroccan inspired salad of thin sweet onion slices with orange wedges, or brush them with a little olive oil and toss them on the grill in great big slices to serve alongside your steak.

Some other fantastic summer items to look for, listed with their availability in most Canadian markets, are:

Fruit

Apricots (July to August)
Avocados (April to August)
Blueberries (July to September)
Cantaloupe (July to September)
Cherries (late June to early August - But! In Creston, BC you can get cherries up until labour day!! Just in case you're in the area)
Honeydew (July to September)
Peaches (mid-July to mid-September)
Plums (mid-July to late September)
Raspberries (July - some available until September)
Rhubarb (early May to July)
Strawberries (early June to mid/late July, and some available until September)

Vegetables

Artichokes (spring, fall)
Asparagus (April to Late June) - hurry!!
Beans, green/yellow wax (July to late September)
Beets (July to mid-October)
Broccoli (July to late October)
Cabbage (July to November)
Carrots (July to late September)
Green Onions (July to September)
Lettuce, Boston (June to September)
Lettuce, Iceberg (July to end of September)
Lettuce, Romaine (June to end of September)
Peas (mid-June to late July)
Potatoes, new (July to September)
Radishes (June to September)
Spinach (June to October)
Zucchini (July to late September)

Some of the items I listed you may have already seen available at markets. When produce appears early on the shelves I generally do not rush to buy them as they flavour I find is often lacking. Nothing is worse then buying the first strawberries or corn of the season only to find the strawberries are sour and the corn is far from sweet. Be patient and you will be rewarded!

If you have any questions about other fruits and veggies not in this list please post your questions or send me an email and I will be happy to help! Enjoy!

Brown Rice & Bananas

2008-06-13T10:48:00.006-06:00

This dish contains more than brown rice and bananas, but since they are my favourite part of this recipe they get to star in the title! More often than not, by the end of the week I am left with bananas that will never make the trip to work without becoming too battered and bruised for my taste. Generally I toss them in the freezer for a future banana bread making frenzy - it's nice to make a few loaves or pans of muffins all at once (that recipe is upcoming, I just need to upload the picture!) - but sometimes I like to put them to another use.

I just love the sweetness of the banana with the other savoury ingredients in this dish. The array of different textures is also very pleasing as is the satisfaction of knowing you are nourishing your body well with healthy food!

Brown Rice & Bananas

1 cup sweet, short grain brown rice (I just love all forms of sticky rice, but feel free to use any plain old brown rice for this)
1-2 tbsp extra virgin olive oil
1 medium sized sweet potato, chopped into 1/2 inch cubes
1 medium or large onion, diced (I just used a regular spanish onion, but a sweet variety would be great!)
2 cloves garlic, minced
1-2 tsp crushed red pepper flakes (some chopped fresh chiles would be great instead, just add to taste)
1-2 bananas, sliced

Cook rice in a pot on the stove top or in a rice cooker. Meanwhile, chop up all ingredients except for the bananas.

When the rice is almost done, heat your olive oil in a large, heavy-bottomed skillet over medium heat. Add the sweet potato first and sauté until soft, stirring often. Next, add the onion and red pepper flakes, sauté until all is slightly browned, stirring often. Add the garlic and sauté for about 2 more minutes, still stirring often.

Turn down the heat to low and stir in the rice. Once well incorporated, add the sliced bananas, stir again, remove from heat and serve.

**One thing to note: the bananas will not reheat well. If you plan to have leftovers just add the bananas to the rice once plated.

Enjoy!

Mini Egg Soufflées

2008-06-06T08:43:00.006-06:00

One weekend morning I was rooting through my fridge to see what I could make Percy and I for breakfast. Next to the fruit bowl was half a whole wheat baguette from the previous night's dinner that had gone stale. It brought to mind this delicious baked breakfast strata that I sometimes make (from Chef at Home) that uses stale bread, eggs, layers of peppers and onions, cheese and ham or bacon, all baked together in a bain marie. But I didn't have over an hour to let it bake, nor did I have on hand some of the ingredients I like to use. So I improvised and came up with these individual portion sized mini soufflées - I hope you enjoy them! They puff of nicely and hold their shape.

These would make the perfect brunch item as you could assemble them ahead of time, just adding the eggs at the last minute.

Mini Egg Soufflées

I baked these in a muffin tin. So when preparing your ingredients think: 1 egg per cup plus 3-4 chunks of bread per cup.

Stale whole wheat bread, baguette, buns, whatever you have on hand, cut into half inch cubes. Remember that if you are using whole grain bread to expect the flavour of the different grains to impact the overall taste. (You can prepare the bread the night before and leave it out in a bowl so that it goes stale).
Beaten eggs, one for every cup.
Freshly grated Asiago, enough to add about 1 heaping Tbsp to each cup.
Chipotle sauce, a few drops per cup
Sea salt and pepper

You can of course play with these ingredients. Some to try are:

Chopped green onions
Any type of pepper or chile (think bell peppers, roasted peppers, or smoky flavours like chipotles in adobo)
Chopped olives, any type that you like
Freshly chopped herbs like oregano, tarragon, basil or dill.
Bacon pieces
Sausage slices

I used a silicon muffin tin (seems strange to call it a tin when it's made from silicon!), so I didn't have to grease the cups. If you are using a regular muffin tin, lightly grease or spray the cups with cooking spray.

Preheat oven to 350°.

Arrange 3-4 chunks of bread in each cup (when deciding how much bread to add think about how much room you need for your other ingredients and the egg).

Sprinkle all other ingredients into the cups. Lastly, add one beaten egg to each cup and sprinkle with salt and pepper. (I beat all the eggs together and then just slowly pour into each cup, leveling them all off).

Place in oven and bake for 20-30 minutes or until soufflées are puffed up and and slightly firm to the touch. Using a spoon, pop out each soufflé, plate, and serve immediately.

Enjoy!