Quick Fresh Garden Stew
(It’s vegan!)

 

A true comfort dish with plenty of vitamins, minerals and antioxidants, perfect for these short dark days and easily modified to incorporate more of your favorite veggies!
Chef: Amy Symington

Ingredients:

• 1 tbsp olive oil
• 6 medium vine ripened tomatoes quartered
• 2 heads of garlic (chop the top off for roasting)
• 8 shallots halved
• 2 small yellow onions
• 3 carrots diced
• 4 celery stalks diced
• 2 bay leaves
• 10 sprigs of thyme
• 4 sprigs of rosemary (finely chop leaves)
• 7 sprigs of parsley chopped
• ¼ cup Nutritional yeast (optional)
• 500ml of unsweetened soy milk
• 1 L of vegetable stock
• 12 new baby potatoes quartered
• 1 large sweet potato diced
• 1 large turnip or 1 large celery root diced (skin removed)
• 1 bunch of Arugula chopped
• Black ground pepper (to taste)
• Cayenne pepper (to taste)
• Bunch of fresh kale

Directions:

1. Roast the tomatoes, garlic and shallots in a shallow pan for 45 minutes to 1 hour at 350 degrees. Drizzle a little oil over them before hand. Check on them every so often to avoid burning.

2. Sauté the onions, carrots and celery in the olive oil in a huge soup pot over medium heat. Add the bay leaves. 

3. Add the potatoes and turnip and incorporate with the sautéed veggies, and then continue to cook for another 8-10 minutes. Remove the leaves from the thyme and rosemary sprigs, finely chop and then incorporate them, as well as the nutritional yeast, into the party. 

4. When you start to smell the herbs cooking add the stock. At this point the roasted items can go in. Remove skins from the garlic and shallots, but keep the skins of the tomatoes. When they are cool enough, dice and add them to the pot. Be sure to use the liquid from the roasted tomatoes. 

5. Add the soy milk, and then the black and cayenne pepper. Next throw in the parsley and arugula and allow to stew for another 5-7 minutes. Taste and then adjust with salt. Don’t go crazy. Now serve it with multigrain bread & on a bed of kale and eat it guilt free.      
 
Yields: 8-10 servings

Tabbouleh

 

A healthy Medeterrean dish, Tabbouleh uses all raw ingredients that make the body feel great! One serving of this dish contains only 4 grams of fat and 33% of your total daily intake of fiber!
Chef: Sera Antheunis

Ingredients:

• 1 cup fine-grain bulgur wheat
• ½ cup lemon juice from 3-4 lemons
• 1 cup extra-virgin olive oil
• ¼ tsp paprika or chili powder
• 3 cups minced fresh parsley leaves
• 3 medium Roma tomatoes, seeded and diced finely
• 5 scallions, minced
• 1 small bunch fresh mint, minced

For Eating:

1 head Boston Lettuce, leaves separated

Directions:

1. Rinse the bulgur wheat under warm running water for 2 minutes and drain well. Mix the bulgur with half the lemon juice and set aside for 20 minutes, until the grains are tender and fluffy.
 
2. Mix the remaining ingredients together in a bowl. Add the bulgur wheat and mix together. Cover and refrigerate to let the flavors blend, up to 2 hours.
 
3. To eat, scoop a little of the tabbouleh out of the salad bowl with a lettuce leaf and eat like a small wrap.
 
Yields: 4 servings

Chipotle Chili

 

A true winter comfort food that will warm you from the inside out – add more chipotle chili’s to up the spice level!

Ingredients:

• 1 Tablespoon oil
• 1 small  onion, chopped
• 2 cloves garlic, chopped
• 1 1/4 lbs pork butt or shoulder, cut into chunks
• 2 teaspoons pasilla chili powder
• 1 teaspoon ground cumin
• 1 small yellow or red pepper, chopped
• 2 Tablespoons tequila
• 1/2 cup orange juice
• 1 Tablespoon finely chopped chipotle chilies
•  (or less if you don't like it hot!)
• 1 (16 oz.) can cannellini beans, drained
• 1 Tablespoon masa harina flour mixed with 2 Tbsp water

Toppings (any or all of the following):

• sour cream or plain yogurt
• chopped cilantro
• chopped green onions
• grated jack cheese

Directions:

1. Heat oil in large saucepan over medium heat. Toss pork with chili powder and cumin; add to saucepan one batch at a time. Cook and stir until browned.

2. Remove from pan and repeat until all the meat is browned. Add onion and garlic to the empty saucepan; cook until softened.

3. Deglaze pan with the tequila. Return meat to the pan.

4. Add the chopped peppers, orange juice and chipotles; bring to boiling. Lower heat and simmer, covered, about one hour or until pork is fork tender.

5. Add beans; heat through and cook for a few minutes. Add the masa and water mixture to thicken. Cook another 5 minutes.

6. Ladle into bowls; top with toppings as desired.

quinoa salad

Ingredients:

• 1 cup quinoa
• 2 cups vegetable or chicken stock
• 1 tsp curry powder
• 1 tsp ginger, fresh or dry
• salt to taste
• 2 Tbsp fresh chopped cilantro or parsley
• ¼ cup thinly sliced snow peas or green beans
• ½ cup of thinly sliced spinach
• 1 shallot finely chopped
• 1 medium red and yellow pepper, julienne

Dressing:

• Juice of 1 lime
• ½ Olive oil
• salt and pepper to taste
• fresh herbs chopped
• Shallot, finely diced

Method:

1. Bring stock to a boil, add quinoa and spices

2. Cover and reduce heat for 12–15 minutes or until quinoa is fluffy and liquid is absorbed

3. Cool

4. In the meantime, Mix together and toss with dressing

5. Once the quinoa is cool toss all ingredients together.

6. Mix all together and toss with salad

Note:  you can add in your favourite vegetable to this such as julienne of carrot, asparagus, beets etc. Make extra of this salad and keep some on hand for snack time.

Health Benefits:

Although not technically a grain, Quinoa (pronounced keen-wah), a seed related to the spinach family, is a nutritional powerhouse.In fact Quinoa is close to being one of the most complete foods in nature because it contains all 9 amino acids, enzymes, vitamins and minerals, fiber, antioxidants and phytonutirents. It cooks and tastes like a grain making it an excellent replacement for healthy dishes.

CURRIED TILAPIA

Ingredients:

• 1 lb fillets of Tilapia
• 1 onion, small, slightly chopped
• 3 garlic cloves (skin removed)
• 2 Tablespoons fresh ginger, fine
• 1 tomato
• 2 Tablespoons cilantro, chopped (optional)
• 2 1/2 tsp cumin seed, ground
• 1/2 tsp turmeric, powder
• 1/2 tsp fenugreek seed, ground
• 1 lime, juice
• salt, to taste
• olive oil, drizzle only
• Cilantro leaves, to garnish

Method:

1. In a blender mix the onion, ginger, garlic, tomato, cilantro and process until smooth consistency.

2. Heat the cumin seeds, tumeric powder and fenugreek seed in a small sauce-pan only until fragrant

3. Remove from heat and add to the blender mixture

4. Spread the tilapia out on a cookie sheet lined with parchment paper and drizzle slightly on both sides with olive oil, lemon juice, salt and pepper to taste.

5. Slather the blender mixture over the fish and bake in preheated 375 degree oven for 15–20 minutes or until cooked through. (The cooking time will vary depending on the thickness of the fish.)

6. Serve hot or cold over quinoa salad and favourite greens on the side such as blanched asparagus.

Health Benefits:

Tilapia is a delicious, healthy fish that is low in fat, cholesterol and sodium, while possessing protein, selenium and vitamin B12. It's a very versatile fish that can be prepared by an array of methods, baking being one of the best. It is also a very light, mild fish that pairs nicely with strong sauces such as the one used in this recipe.

Maple Grilled Salmon with BBQ baked sweet potatoes and pineapple

Ingredients:

• 4 six ounce salmon fillets, skin on
• 6 teaspoons olive oil
• 4 teaspoons maple syrup
• 1.5lbs sweet potatoes
• 4 tablespoons butter
• 1 pineapple
• 1.5lbs sweet potatoes
• ¼ cup brown sugar
• 1 teaspoon salt
• 1/2 teaspoon fresh ground black pepper

Method (salmon):

1. Brush the salmon with olive oil and maple syrup and set aside for 10 minutes.

2. Season the salmon with salt and pepper.

3. Place the salmon on a very hot grill, skin side up and grill for about 3 minutes then turn the fish 45 degrees and cook for an additional 3 minutes.

4. Turn the salmon over and cook for an additional 3 minutes, or until cooked to desired doneness.

5. Remove the fish from the grill and serve with sweet potatoes and pineapple sides. Serve immediately.

Method (BBQ sweet potatoes):

1. Mix 4 tablespoons melted butter, 1/4 cup light brown sugar, a pinch of salt.

2. Slice pineapple in half lengthwise (keeping the top attached), then cut each half into 3 long wedges; cut out the core.

3. Place 3 wedges on a sheet of foil; brush with the butter mix and wrap. Repeat to make 1 more packets.

4. Grill over medium heat until the pineapple is soft and golden on the bottom (20 minutes).

5. Combine 1 1/2 pounds sliced peeled sweet potatoes. Drizzle with olive oil, season with salt and pepper and toss.

6. Place on a sheet of foil and wrap. Grill over medium heat until the potatoes are tender (25 minutes).

Health Benefits:

Salmon is rich with nutritional rewards as it contains calcium, magnesium, protein and B-vitamins. It is also loaded with polyunsaturated fats known as Omega-3 fatty acids which may help prevent heat disease and stroke. These acids also help lower "bad" cholesterol, can reduce menstrual cramps, prevent depression and help protect against Alzheimer's disease. Omega-3 fatty acids can help stabilize blood sugar and prevent hunger pains.

Don't feel bad about the maple syrup as even this sweet treat has high levels of manganese and zinc, which are important to your immune system.

Mushroom cream sauce with gnocchi

Ingredients:

• 2 cups potato gnocchi
• 1 cup of mixed mushrooms
• 1 clove of garlic
• 1oz red wine
• 2 table spoons of olive oil
• 1/2 cup 35% cream
• 1 small beet root ( blanched and diced)

Method:

In a medium size pan place olive oil and crushed garlic clove and fry lightly, add mushrooms and pan fry until golden brown. Deglaze with red wine and reduce. Add cream and allow to thicken. Place gnocchi in boiling water and when ready add to sauce and serve garnish with beets. Enjoy!

Vegetable caponata with fire roasted shrimp

Ingredients:

• 10 shrimp
• 1 yellow pepper
• 1 red pepper
• 1 roma tomato
• 1 eggplant
• 1 red onion
• 1 yellow zucchini
• 1 green zucchini
• 2 cloves of garlic
• 2 table spoons balsamic
• 1 table spoon fresh thyme
• salt and pepper
• olive oil

Method:

1. Cut peppers, tomato, eggplant, onion and zucchini into small dice.

2. Heat a little olive oil with crushed garlic in a large pan and cook the diced vegetables with the fresh thyme separately and gently so that they remain crisp and bright.

3. Return all the vegetables to the pan, deglaze with balsamic and season to taste.

4. Peel shrimp brush with olive oil and place over open flame so as to slightly char, finish cooking in a pan with olive oil season with salt and pepper

Oven baked rock Cornish hen with fettuccine vegetables and toasted gnocchii

Ingredients:

• 3 rock Cornish hens
• 2 carrots
• 2 parsnips
• 2 yellow zucchini
• 2 green zucchini
• 2 table spoons parsley
• ½ cup 35% cream
• ¼ cup Parmigiano
• fresh rosemary and thyme
• olive oil
• salt and pepper

Potato gnocchi:

• 4 Yukon Gold potatoes
• Flour
• Olive oil
• 1 egg

Method (potato gnocchi):

Boil potatoes to make mashed potatoes then set aside to cool. In a large bowl combine the cooled mashed potatoes with 1 egg and 1 tablespoon of olive oil. Add flour slowly until you form a dough that will not stick to your hand. roll out small pieces of dough and cut into small dumplings.

Method:

1. Quarter all of the hens, season with herbs, salt and pepper and sear in a large heavy pan, place in pre heated oven to 400f until done

2. Push all vegetables through a mandolin or slice thinly ,blanch carrots and parsnips. Heat a little olive oil in a large pan and cook all the vegetables separately season with salt and pepper. In a separate pan heat the cream and Parmisan allow to thicken slightly. Add all vegetables into one pan and combine with cream and Parmisan mixture also add chopped parsley

3. Remove gnocchi from freezer and pan fry with a little olive oil until golden brown

4. Place a small amount of fettuccine vegetables in the of the plate add toasted gnocchi around vegetables and place rock Cornish hen on top. Serve.

Pan roasted striped bass with polenta

Ingredients:

• 10 striped bass fillets
• basil leaves
• 1 cup 35% cream
• 1 cup water
• 1 cup fine corn meal
• 1 table spoon crushed coriander seeds
• 4 table spoons of lemon juice
• 2 table spoons butter
• olive oil
• salt and pepper

Method:

1. Heat olive oil in a pan and sear the seasoned striped bass fillets on both sides, then cook for 3 minutes on each side, remove from heat and set a side.

2. Place cream and water into a heavy bottom pot and bring to a boil season with salt. Slowly add corn meal into pot and whisk mixture to avoid lumps. Remove from heat as it reaches desired thickness.

3. Heat 4 table spoons of olive oil and lemon juice, remove from heat and add coriander and basil, and leave to infuse in the warm oil for a few minutes. Pour over striped bass when plated.