Coconut prawns

Time & Nutritional data(per serving)

Overall20 mins Hands on15 mins

Total Carbs16.1g Fiber9.1g
Net Carbs7g of which Sugar4g
Protein49.8g Fat38.9g of which Saturated28.4g
Energy641kcal carbs4.9% protein34.5% fat60.6%
Sodium54.7%RDA Magnesium26.1%RDA Potassium35.9%EMR

Ingredients (makes 4 servings)

21.2 oz prawns, cooked	600 g / 21.2 oz
6 large free-range eggs	300 g / 10.6 oz
6 tbsp fine organic coconut flour	72 g / 2.5 oz
1 tsp cream of tartar	3 g / 0.11 oz
1⁄2 tsp baking soda	2 g / 0.07 oz
1⁄2 tsp chili powder or cayenne pepper	1.2 g / 0.04 oz
1⁄2 tsp pink Himalayan or sea salt	3 g / 0.11 oz
freshly ground black pepper	1.2 g / 0.04 oz
2 cups desiccated, shredded coconut	140 g / 4.9 oz
4-8 cups extra virgin coconut oil (or ghee, lard, etc.)	880 g / 31 oz

Optional ingredients (makes 4 servings)

8 tbsp ketchup (home-made) +1.7g of net carbs per serving

120 g / 4.2 oz

Step 1

Crack the eggs in a bowl, season with chili powder, salt and black or cayenne pepper and whisk them well.

Step 2

Add coconut flour, cream of tartar and baking soda.

Note:

Cream of tartar and baking soda act as leavening agents. This is how it works: To get 1 teaspoons of baking powder, you need ¹⁄₄ a teaspoon of baking soda and ¹⁄₂ teaspoon of cream of tartar.

Other options for leavening agents are: gluten and aluminum free baking powder (or baking soda) with apple cider vinegar (1 tsp baking powder + 1 tbsp apple cider vinegar for recipe of 2 servings).

Step 3

Clean and peel the prawns if needed. You can use both cooked or raw prawns.

Step 4

Dip each prawn into the coconut batter and transfer to a bowl filled with shredded coconut.

Step 5

Heat the cooking oil in a small sauce pan (or a deep fryer). Make sure the oil is really hot before you put the prawns in using a heat-proof spatula.

Note:

The smaller and deeper the pan is, the less oil you will have to use and waste. Make sure the oil is hot before you put the prawns in. This will reduce wastage and the prawns will be nice and crispy. Otherwise, they will become soggy and too greasy. To test if the oil is hot enough, throw a pinch of shredded coconut and see if it's sizzling. Keep in mind you will need to make the prawns in batches - don't overfill the pan!

Step 6

Let the prawns fry until golden.

Note:

Instead of deep frying the prawns, you can use coconut oil spray and bake the them in the oven at 200℃ / 400℉ until golden.

Step 7

Carefully remove the prawns and place on a plate lined with paper towels.

Step 8

If you keep them for later, simply reheat in the oven to crisp up!

Chocolate yogurt with nuts

 

Time & Nutritional data(per serving)

Overall10 mins Hands on10 mins

Total Carbs15.5g Fiber3.3g
Net Carbs12.2g of which Sugar8.5g
Protein20.8g Fat41.7g of which Saturated16.5g
Energy497kcal carbs9.6% protein16.4% fat74%
Sodium5.2%RDA Magnesium30.6%RDA Potassium14.9%EMR

Ingredients (makes 1 serving)

2⁄3 cup plain full-fat yogurt (~10% fat)	160 g / 5.6 oz
1 handful mixed crumbled nuts	30 g / 1.1 oz
1 tbsp mixed seeds	8 g / 0.28 oz
1 square 90% dark chocolate	10 g / 0.35 oz

Optional ingredients (makes 1 serving)

1⁄4 cup creamed coconut milk +2.7g of net carbs per serving

60 g / 2.1 oz

Step 1

Crumble the nuts in a small bowl by hand or using a knife.

Step 2

Scoop full-fat plain yogurt into a breakfast bowl and mix with coconut cream (if used). Add mixed seeds and crumbled nuts and mix well.

Step 3

Sprinkle with grated dark chocolate.

Note:

You can also use 70% chocolate but no less. use 90% dark chocolate in this recipe. Beware that using chocolate with less cocoa content will increase the amount of net carbs. Also, you may want try soaking nuts before roasting them. They are better digested and the nutrients are better absorbed. See how to soak nuts here.

Step 4

Enjoy your breakfast!

Chocolate & coconut protein bars

Time & Nutritional data(per serving)

Overall2 h 15 mins Hands on15 mins

Total Carbs 6.2g Fiber 2.9g
Net Carbs 3.3g of which Sugar 1.3g
Protein 23.8g Fat1 9.8g of which Saturated 13.9g
Energy 286kcal carbs 4.6% protein 33.2% fat 62.2% Sodium 5.3%RDA Magnesium 11.4%RDA Potassium 23.1%EMR

 

Ingredients (makes 8 servings)

1 bar extra dark chocolate (99+% cocoa)	50 g / 1.8 oz
1⁄4 cup extra virgin coconut oil	55 g / 1.9 oz
1⁄2 cup organic coconut flour	60 g / 2.1 oz
1⁄2 cup coconut milk	110 g / 3.9 oz
8 scoops whey protein (chocolate) or egg white protein powder (2 cups)	200 g / 7.1 oz
1⁄2 cup almond meal	50 g / 1.8 oz
1⁄2 cup flaked dried coconut	30 g / 1.1 oz
1 vanilla bean (or unsweetened vanilla extract)	1 g / 0.04 oz

Optional ingredients (makes 8 servings)

1⁄4 cup Erythritol or Swerve, powdered +0.25g of net carbs per serving

40 g / 1.4 oz

Step 1

Place the extra dark chocolate and coconut oil into a small bowl and melt in a microwave oven on low heat for just about a minute.

Note:

You can use 99% chocolate or cocoa powder. Just make sure the amount of net carbs is sufficiently low!

You can also melt the chocolate in a pot. Just half fill a bigger pot with water, place a smaller pot in it and bring to a boil. This will prevent the chocolate from burning. 

 

Step 2

Mix the melted coconut oil with dark chocolate.

Note:

You can also use raw cacao powder (3 tbsp for 50 grams / 1.75 oz of 99% chocolate bar).

 

Step 3

Add vanilla extract, fine organic coconut flour, ground almonds and mix in well. Scoop in the whey protein powder. As you add more ingredients, the batter will get thicker..

Note:

You can find all kinds of protein powders. I recommend whey protein isolate that has no artificial sweeteners or colorings, and is GMO and hormone free (e.g. Reflex - Natural Whey, Jay Robb or unflavored whey from Pulsin). If you prefer one with sweeteners, get protein powder free of aspartame and artificial additives. Just remember, the amount of total carbohydrates per 100g should be no more than 6 grams.

Instead of whey protein, you can also use egg white powder or gelatin powder from grass-fed cows.

 

Step 4

Add the flaked coconut.

Note:

Roasting the coconut shortly will release more flavor. Just throw it on a non-stick pan and roast for 1-2 minutes or briefly bake in the oven.

 

Step 5 (optional)

Pour the coconut milk in a separate bowl and mix with powdered Erythritol or Swerve.

Note:

You can use any low-carb sweetener from this list. Beware that stevia is many times sweeter than sugar and you should use just a few drops.

 

Step 6

Pour the coconut milk in and process well. If the mixture is too dry, just add a few drops of water.

 

Step 7

Place the mixture in a square baking dish or any container (about 8x8 inch / ~ 20x20 cm for 8 pieces) lined with parchment (baking) paper. Press the batter in firmly to cover the whole surface. Place in the fridge for at least 2 hours.

 

Step 8

After the batter seems firm, remove it from the fridge. Place it on a cutting board and cut into 8 equal pieces (or 16 for smaller) bars using a knife or a pizza cutter.

Store in the fridge and enjoy!

Chicken & lemon soup

 

  

Ingredients (makes 4 servings)

12 medium chicken drumsticks	840 g / 29.6 oz
12 baby carrots	400 g / 14.1 oz
4 medium celery stalks	160 g / 5.6 oz
4 medium spring onions	60 g / 2.1 oz
juice from 2 lemons	96 g / 3.4 oz
8 large free-range eggs	400 g / 14.1 oz
8 tbsp extra virgin olive oil	104 g / 3.7 oz
4 tbsp plain ghee or butter, grass-fed (or coconut oil)	60 g / 2.1 oz
2 tsp pink Himalayan or sea salt	12 g / 0.42 oz

Step 1

Peel the baby carrots and leave a bit of the green stalk.

Step 2

Cut the celery stalks into approximately ¹⁄₂ inch (~ 1 cm) pieces.

Step 3
Cut the spring onion into slices and wash thoroughly. Leave a bit aside for garnish.

Step 4

Heat some plain ghee in a pot and keep the temperature at medium heat. Add all the vegetables and cook for about 2 minutes while stirring.

Step 5

Add chicken drumsticks seasoned with salt and fry for a minute. Turn on the other side and cook for another minute.

Pour in water (about 2 cups per serving). Cover with a lid and cook on low heat for 30 minutes.

Step 6

Meanwhile, separate the egg whites and beat them with a whisk until they create soft peaks.

Step 7

Gently fold the egg yolks into the egg whites. While stirring, slowly pour half of the freshly squeezed lemon juice into the egg mixture.

Step 8

In another bowl, where you have all the olive oil, slowly pour in the rest of the lemon juice while whisking.

Step 9

When the meat and vegetables are ready, remove the pot from heat. Pour the stock through a sieve into another pot and keep on low heat.
Place the meat and carrots in a plate to cool down. You can leave or discard the celery and spring onion - it's up to you.

Step 10

Use a ladle and slowly pour the hot stock into the egg mixture while stirring. Add about 5 ladles of hot stock. This tempers the eggs so they do not curdle.
Then, place the egg mixture all into the pot with hot stock while stirring.

Step 11

Remove the meat from the bones and discard both the bones and the skin. Put in a small bowl together with the carrot and pour over with the mixture of olive oil and lemon juice.

Step 12

Pour the soup in a plate, add meat, carrot and garnish with freshly chopped spring onion and herbs.

Cheese & chives omelet

 

 

Ingredients (makes 1 serving)

3 large free-range eggs	150 g / 5.3 oz
1⁄2 cup fresh chives or spring onion	15 g / 0.53 oz
1⁄2 cup feta cheese	75 g / 2.6 oz
1 tbsp butter or ghee, grass-fed (or coconut oil)	15 g / 0.53 oz
pinch of pink Himalayan or sea salt	0.50 g / 0.02 oz

 

 

 Step 1

You will need eggs, crumbled feta cheese, salt, pepper, ghee and fresh chives. Grease a non-stick pan with a tablespoon of ghee (or butter) and keep on low heat.

 

Step 2

 Crack the eggs into a mixing bowl with a pinch of salt and pepper and beat them well with a whisk or fork. 

Step 3

Wash and drain the chives, then chop them into small pieces.Mix the chives with the eggs and pour evenly in the pan. Don't rush it and don't try to cook it fast or the omelet will end up being too crispy and dry.

 

Step 4

Use a spatula to bring in the omelet from the sides towards the center for the first 30 seconds.

 

Step 5

Sprinkle with the crumbled feta cheese when the top of the omelet is still a bit soft.

 

Step 6

Fold the omelet over and cook for another 30-60 seconds. Make sure you don't cook the omelet for too long. The desired texture should be soft, fluffy and not too juicy. Serve hot and enjoy!

TRIPLE-CHEESE CALZONES

INGREDIENTS

A 7-ounce (207 mL) can of pizza or tomato sauce

½ cup (125 mL) of ricotta cheese

2 cups (500 mL) of shredded mozzarella cheese

½ cup (125 mL) of freshly grated Parmigiano-Reggiano cheese

1 teaspoon (5 mL) of dried oregano

Leaves from 1 bunch of fresh basil

1 pint (500 mL) of cherry tomatoes, halved

1 pound (450 g) of fresh or thawed frozen pizza dough

A few splashes of olive oil

Preheat your oven to 400°F (200°C). Turn on your convection fan if you have one. Line a baking sheet with parchment paper.

In a medium bowl, whisk together the pizza sauce and ricotta cheese. Stir in the mozzarella, Parmesan, oregano, basil and tomatoes.

Divide the dough into 4 equal pieces and shape each piece into a ball. Lightly flour your work surface, your hands, a rolling pin and the dough balls. One at a time, flatten and roll out each dough ball into a 10-inch (25 cm) circle, rolling from the center, flipping and turning the dough, taking care not to flatten the edges.

Mound one-quarter of the filling onto each round just below the “equator.” Fold the dough over the filling. 

Starting at one end, roll the edges tightly together, continuing around to the other end and sealing the filling inside the calzone. Fold any little dough tail under. Transfer to the baking sheet, lightly brush the tops with oil and cut 2 small vent holes in each for steam to escape. Bake until golden brown, about 30 minutes. Serve and share!

TORTILLA LASAGNA

1 tablespoon (15 mL) of vegetable oil

1 large onion, chopped

4 garlic cloves, sliced

2 tablespoons (30 mL) of brown sugar

1 tablespoon (15 mL) of chili powder

1 teaspoon (5 mL) of ground cumin

1 teaspoon (5 mL) of dried oregano

½ teaspoon (2 mL) of sea salt

A 19-ounce (540 mL) can of black beans, drained and rinsed

2 cups (500 mL) of frozen corn

2 cups (500 mL) of your favorite salsa

1 bag (12 ounces/340 g) of shredded taco-blend cheese or 12 ounces (340 g) shredded Cheddar cheese

10 small corn tortillas

Preheat your oven to 375°F (190°C).

Splash the oil into a large, heavy skillet over medium-high heat. Toss in the onions and garlic and sauté until the onions soften, just 2 or 3 minutes. Add the brown sugar, chili powder, cumin, oregano and salt. Stir and sizzle for a minute or two more. Stir in the beans, corn and salsa. Continue cooking until heated through. Remove from the heat.

Spoon half the bean mixture evenly into your lasagna pan. Sprinkle with one-third of the cheese. Cut 1 tortilla in quarters and fit firmly into the corners. Cut another 2 in half and complete the ends and sides of the layer. Overlap 2 whole tortillas in the middle. Press firmly into place. Make 1 more layer in the same manner, and sprinkle with the remaining cheese. Bake until heated through and the cheese is lightly browned, 30 minutes or so. Cool in the pan until the lasagna firms a bit, 10 minutes or so. Slice, scoop, serve and share!

SPANISH OMELET WITH PICKLED CHERRY TOMATOES

FOR THE PICKLED CHERRY TOMATOES

1 red onion, thinly sliced

¼ cup (60 mL) of water or tomato juice

¼ cup (60 mL) of cider vinegar

2 tablespoons (30 mL) of white sugar

1 tablespoon (15 mL) of coriander seeds

1 tablespoon (15 mL) of fennel seeds

1 teaspoon (5 mL) of mustard seeds

¼ teaspoon (1 mL) of your favorite hot sauce

1 pint (500 mL) of cherry tomatoes, halved

2 green onions, thinly sliced

FOR THE POTATO OMELET

½ cup (125 mL) of olive oil

1 large onion, sliced

8 garlic cloves, thinly sliced

4 baking potatoes, peeled and thinly sliced

6 to 8 eggs

1 teaspoon (5 mL) of dried oregano

½ teaspoon (2 mL) of salt

Lots of freshly ground pepper

4 ounces (115 g) of feta cheese, crumbled (1 cup/250 mL or so)

Begin with the pickled tomatoes. Measure the onion, water, vinegar, sugar, coriander seeds, fennel seeds, mustard seeds and hot sauce into a medium saucepan. Bring to a slow, steady simmer. Continue simmering until the mixture is reduced by half, 10 minutes or so. Remove from the heat and stir in the tomatoes and green onions. Let rest for at least 10 minutes, even overnight.

For the omelet, heat a large nonstick sauté pan over medium-high heat. Swirl in the oil. Add the onions and garlic, briefly sautéing to soften the onions. Add the potatoes and sauté a few minutes more. Cover tightly and reduce the heat. Cook, sizzling slightly, shaking the works two or three times, until the potatoes are tender and lightly browned, 20 minutes or so.

Whisk the eggs with the oregano, salt and pepper. Gently stir in the feta cheese. Add the potato mixture to the bowl, stir to thoroughly coat the works and return to the sauté pan. Cover tightly and cook until firm but still tender, 5 or 6 minutes. Loosen the omelet from the pan with a rubber spatula. With a strong grip and a few folded kitchen towels or a potholder, invert the pan, releasing the omelet onto the lid (if it’s flat) or a large plate. Carefully slide it back into the pan and cook for another few minutes, firming and lightly browning the bottom.

Slice into wedges in the pan using the rubber spatula. Serve and share with spoonfuls of the pickled tomatoes.

WASABI PEA CRUSTED SALMON WITH GINGER EDAMAME STEW

FOR THE CRUSTED SALMON

1 cup (250 mL) of wasabi peas

1 tablespoon (15 mL) of toasted sesame oil

4 to 6 fresh skinless salmon fillets (5 to 6 ounces/140 to 170 g each)

FOR THE GINGER EDAMAME STEW

1 tablespoon (15 mL) of butter

2 or 3 garlic cloves, grated

1 inch (2.5 cm) of frozen ginger, grated

1 tablespoon (15 mL) of soy sauce

1 tablespoon (15 mL) of water

A 1-pound (450 g) bag of frozen shelled edamame

A big handful of tender bean sprouts

Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper and lightly oil the paper.

For the salmon, toss the wasabi peas into a resealable bag and give them a good crushing with the bottom of a heavy skillet or bowl. Measure in the oil and massage the works into a paste. Cluster the salmon fillets directly next to each other on the baking sheet. Top the fish with a thick, even coating of the crushed-pea paste. Use a knife to separate the fillets from each other for faster, even cooking. Bake until cooked through and tender, 15 minutes or so.

Meanwhile, cook the edamame. Spoon the butter into a medium saucepan over medium-high heat and swirl until sizzling. Add the garlic and ginger and continue sizzling and stirring for 2 or 3 minutes. Splash in the soy sauce and water, then pour in the edamame. Stir briefly. Cover tightly and steam until the edamame are tender, 5 minutes or so. Stir in the bean sprouts for the last minute or so of cooking.

Serve and share the crispy salmon with the brightly flavored edamame.

CHILI CORNMEAL CRUSTED SALMON WITH AVOCADO SALSA

 FOR THE SALSA

2 avocados, scooped and diced

2 green onions, sliced

1 pint (500 mL) of cherry tomatoes, halved

A big handful of chopped fresh cilantro, a few sprigs reserved for garnish

The zest and juice of 2 limes

½ teaspoon (2 mL) of salt

½ teaspoon (2 mL) of your favorite hot sauce

¼ teaspoon (1 mL) of toasted sesame oil

FOR THE CRISPY CRUSTY SALMON

¼ cup (60 mL) of fine yellow cornmeal

2 tablespoons (30 mL) of chili powder

2 tablespoons (30 mL) of brown sugar

1 teaspoon (5 mL) of salt

4 to 6 fresh skinless salmon fillets (5 to 6 ounces/140 to 170 g each)

 

Preheat your oven to 425°F (220°C). Line a baking sheet with parchment paper and lightly oil the paper.

Make the salsa first. In a medium bowl, combine all the salsa ingredients. Toss and stir, evenly distributing the bright flavors. Set aside.

Move on to the salmon. In a shallow bowl, whisk together the cornmeal, chili powder, brown sugar and salt. Dredge the salmon through the crunchy coating, evenly and thoroughly coating each piece, shaking the excess back into the dish for the next piece. Position on the baking sheet and roast until cooked through, tender and juicy, 10 minutes or so.

Scoop a generous mound of the salsa onto each plate. Top with a piece of crispy crusty salmon and a festive sprig of cilantro. Serve and share!

SPECIAL SHRIMP FRIED RICE

FOR THE LEFTOVER RICE

2 cups (500 mL) of jasmine or other long-grain white rice

4 cups (2 L) of water

1 tablespoon (15 mL) of soy sauce

1 inch (2.5 cm) of frozen ginger, grated (or 1 tablespoon/15 mL dried) 

FOR THE STEAMED SHRIMP

1 pound (450 g) of any-sized frozen shrimp, unpeeled, thawed

¼ cup (60 mL) of water

FOR THE FRIED EGGS

4 eggs

2 green onions, thinly sliced

1 teaspoon (5 mL) of toasted sesame oil

 FOR THE SEARED VEGETABLES

1 teaspoon (5 mL) of vegetable oil, preferably grapeseed

8 garlic cloves, minced

1 inch (2.5 cm) or so of fresh ginger, peeled and thinly sliced

1 red bell pepper, cut into thin strips

A handful of bean sprouts

FOR THE FRIED RICE

1 teaspoon (5 mL) of vegetable oil, preferably grapeseed

4 cups (1 L) of leftover rice

1 cup (250 mL) of frozen shelled edamame or green peas

¼ cup (60 mL) of soy sauce

2 tablespoons (30 mL) of oyster sauce or fish sauce

FOR THE FINISHING FLOURISHES

1 cup (250 mL) of cashews

1 cup (250 mL) of crispy chow mein noodles

Description:

The secret to fried rice is leftover rice, so the day before, measure the rice, water, soy sauce and ginger into a saucepan and stir, bringing the works to a slow, steady simmer over medium-high heat. Cover tightly, set to the lowest possible heat, and cook for 20 minutes. Turn off the heat but don’t touch the lid, and let rest for 10 minutes. Fluff with a fork and chill overnight.

Get out your wok or your biggest, heaviest nonstick skillet. Have a side plate and a couple of bowls on the side to temporarily hold things.

For the shrimp: Toss the shrimp into the hot pan, pour in the water and cover tightly. Bring to a furious boil, then reduce the heat and steam the shrimp until they just turn pink and are still tender, 5 minutes. Transfer to a bowl and set aside. Peel them when you get a chance.

For the eggs: Wipe out the pan and heat over medium-high heat while you whisk together the eggs and green onions. Splash the sesame oil into the pan, swirling it into a flavorful film. Slide in the egg. Swirl the works, forming an even, sizzling layer of quickly setting eggy goodness. Brown the bottom a bit, just a minute or two, then deftly flip and lightly brown the second side, 2 to 3 minutes in total. Slide the egg onto the side plate.

For the vegetables: Splash some vegetable oil into the pan. Spoon in the garlic and ginger, sautéing briefly to brighten their flavors. Toss in the red pepper and bean sprouts and sauté, sizzling and shaking for 3 or 4 minutes. Pour into a bowl.

It’s time to fry some rice at last! Wipe out the pan and heat over the highest heat. Splash a pool of oil into the pan, swirling to coat the bottom with a thin film. Immediately add the rice and edamame, breaking up any clumps of rice, stirring constantly, sizzling and searing for 10 minutes or so. Add the soy sauce and oyster sauce. Stir in the peeled shrimp, the vegetables and the egg, breaking up the egg as you do so. Stir until heated through, another minute or so. Serve and share topped with scattered cashews and chow mein noodles.

A PAN OF PORK CHOPS WITH MARMALADE MUSTARD PAN SAUCE

FOR THE CHOPS

4 thick-cut pork chops, each about 1 inch (2.5 cm) thick

1 teaspoon (1 mL) of salt

Lots of freshly ground pepper

1 tablespoon (15 mL) of vegetable oil

2 tablespoons (30 mL) of butter

FOR THE SAUCE

½ cup (125 mL) of orange juice

¼ cup (60 mL) of marmalade

2 tablespoons (30 mL) of grainy or Dijon mustard

1 teaspoon (5 mL) of dried tarragon or thyme

1 teaspoon (5 mL) of Worcestershire sauce

Description:

Heat your favorite large, heavy skillet over medium-high heat. Pat the chops dry with paper towels and place them on a plate. Sprinkle with the salt and pepper, turning the meat with tongs a few times to evenly coat the works. Pour the oil into the center of the hot pan. Spoon the butter into the puddle (the oil prevents the butter from burning). Swirl and sizzle until the delicate butter is lightly browned. Fill the pan with the pork chops and sear the meat until browned and crusted on the bottom, about 5 minutes. Flip, cover tightly and reduce the heat to the lowest setting. Cook for 3 or 4 minutes more.

Remove the chops to a plate and loosely cover with foil while you quickly craft their sauce. Return the heat to medium-high, splash in the orange juice and stir in the marmalade, mustard, tarragon and Worcestershire sauce. Bring to a furious boil and continue cooking, stirring now and then, until the sauce is thick and smooth, about 5 minutes. Spoon the sauce over the chops, serve and share!

NACHO BURGERS

FOR THE BURGERS

2 pounds (900 g) of ground beef

2 tablespoons (30 mL) of ground cumin

2 tablespoons (30 mL) of dried oregano

1 teaspoon (5 mL) of salt

Lots of freshly ground pepper

1 onion, minced

FOR THE BURGER BUNS

1 teaspoon (5 mL) of chili powder

2 tablespoons (30 mL) of butter, melted

6 or 8 of your favorite burger buns

TO GARNISH THE BURGERS

1 heaping tablespoon (20 mL) of your favorite salsa per burger

¼ cup (60 mL) of any shredded cheese per burger

3 or 4 tortilla chips, crushed, per burger

Description

Build a hardwood fire and ultimately a bed of glowing coals. Or prepare and preheat your grill or stovetop griddle to high.

To make the burgers, have a clean plate on the counter and a few sheets of wax paper or plastic wrap nearby. Place the ground beef in a large bowl. Break it up a bit and spread it out evenly. Sprinkle the meat as evenly as you can with the cumin, oregano, salt, pepper and onions. Using your hands, thoroughly and evenly mix the works together. Form the proceeds into 6 or 8 evenly shaped thin burgers and place them on the plate, with the wax paper in between layers.

To ready the buns for the grill, stir the chili powder into the melted butter and brush the fragrant fat onto the cut sides of the buns. Just before grilling the burgers, toast the buns until lightly browned and delicious.

Grill the burgers until browned, 4 or 5 minutes a side. Move the finished burgers straight from the grill to their toasted buns so their juices soak into the bread. Top with the salsa, cheese, tortilla chips and bun tops. Serve and share!

OLD WORLD CHICKEN CACCIATORE

INGREDIENTS

1 whole chicken, cut into 10 pieces (2 wings, 2 drumsticks, 2 thighs, 4 half-breasts) or 3 pounds (1.35 kg) or so of breasts, legs, drumsticks, thighs, even wings

1 or 2 large onions, sliced

1 or 2 carrots, diced

Cloves from 1 head of garlic, halved

2 red bell peppers, diced

Leaves from 4 sprigs of fresh rosemary

A 28-ounce (796 mL) can of diced tomatoes

A 5.5-ounce (156 mL) can of tomato paste

1 cup (250 mL) of your favorite red or white wine

2 tablespoons (30 mL) of capers

1 tablespoon (15 mL) of red wine vinegar

1 teaspoon (5 mL) of salt

Lots of freshly ground pepper

1 pound (450 g) of egg noodles or your favorite pasta

Preheat your slow cooker to its lowest setting.

Fit the chicken pieces into the vessel. Add everything else except the noodles. Use your hands to mix all the flavors together as evenly as you can. Cover and walk away for the day.

Return. Set the table. Boil water. Cook the egg noodles. Serve and share! It’s that simple. And that delicious!

FAST RIBS

INGREDIENTS

1 cup (250 mL) of water

1 cup (250 mL) of your favorite barbecue sauce

¼ cup (60 mL) of yellow mustard

¼ cup (60 mL) of molasses

2 tablespoons (30 mL) of red, white

or cider vinegar

1 tablespoon (15 mL) of ground cumin

1 tablespoon (15 mL) of chili powder

1 teaspoon (60 mL) of salt

6 to 8 garlic cloves, halved

4 pounds (1.8 kg) or so of beef short ribs, cut into manageable chunks

2 large potatoes (or 3 or 4 smaller), cut into large chunks

A handful or two of your favorite fresh green herb, coarsely chopped

Description

Splash, pour, measure and sprinkle the water, barbecue sauce, mustard, molasses, vinegar, cumin, chili powder, salt and garlic into your pressure cooker. Stir together, evenly mixing the flavors. Fit the ribs and potatoes into the works. Bring to a furious boil, then reduce the heat to a slow, steady simmer. Fit the lid onto the pot and cook for 20 minutes. Turn off the heat and, without opening, let rest for 10 minutes.

Carefully release any lingering pressure, unseal and reveal the works. Pour the steamy sauce into a bowl, leaving the meat and potatoes in the pot. Let the liquid rest for a few minutes, giving the fat a chance to float to the top. Carefully pour off at least half the fat, even most. Stir your fresh herb into the sauce. Fish the rib bones out of the pot. Reunite the meat, potatoes and sauce in the pot.

Enjoy the delicious ribs and potatoes as is or feel free to stir in further finishing flavors and flourishes of your choice. Serve and share!

STREET TACOS

FOR THE MEAT

1 tablespoon (15 mL) of chili powder

1 tablespoon (15 mL) of ground cumin

1 tablespoon (15 mL) of dried oregano

1 teaspoon (5 mL) of sea salt

2 chipotle peppers in adobo sauce, minced

2 nice big onions, chopped

Cloves from 1 head of garlic, thinly sliced

A 28-ounce (796 mL) can of crushed, puréed or diced tomatoes

3 pounds (1.35 kg) or so of beef for roasting or stewing (such as blade, chuck or eye of round)

The zest and juice of 2 limes

 

FOR CRAFTING THE TACOS

16 small soft flour or corn tortillas

A heaping cup or two (275 to 500 mL) of shredded Cheddar, spicy Jack or taco-blend cheese

2 cups (500 mL) or so of finely shredded green cabbage (or iceberg lettuce in a pinch)

A cup (250 mL) or so of sour cream Your favorite hot sauce

A few handfuls of fresh cilantro leaves and tender stems

Preheat your slow cooker to its lowest setting.

Spoon the chili powder, cumin, oregano, salt, chipotle peppers, onions, garlic and tomatoes into the slow cooker and give everything a stir. Cut the beef into 4 even pieces and fit them into the slow cooker, flipping the works once or twice to evenly distribute the saucy flavors. Cover and walk away for the day. Flip the meat once or twice if you can, but don’t worry if you can’t.

When you’re ready to open your taco bar, with the meat still in the slow cooker, tug and pull it into small shreds with a pair of tongs or forks. Splash in the lime zest and juice and stir the works together evenly.

Heap your tortillas with the delicious meaty filling, cheese and cabbage. Top with dollops of sour cream, splashes of hot sauce and a scattering of cilantro. Roll up or fold. Serve and share!

CHIANG MAI CHICKEN WITH CURRIED COCONUT TOMATO BROTH

FOR THE SLOW-COOKED CHICKEN

1 whole chicken, cut into 10 pieces (2 wings, 2 drumsticks, 2 thighs, 4 half-breasts) or 3 pounds (1.35 kg) or so of breasts, legs, drumsticks, thighs, even wings

1 large sweet potato, peeled and cut into large chunks

1 large onion, peeled and cut into 8 wedges

A 28-ounce (796 mL) can of diced tomatoes

A 19-ounce (540 mL) can of coconut milk

2 inches (5 cm) or so of frozen ginger, grated (2 heaping tablespoons/35 mL)

2 heaping tablespoons (35 mL) of mild yellow Thai curry paste (if you prefer more fragrant spicy heat, use green or red curry paste)

4 lime leaves (or the zest of 4 limes)

2 tablespoons (30 mL) of fish sauce

FOR TOPPING THE BOWLS

1 large carrot, peeled into strips with a vegetable peeler

A handful of bean sprouts

1 bunch of fresh cilantro

4 limes, halved

Preheat your slow cooker to its lowest setting.

Nestle the chicken, sweet potatoes and onions into the vessel. Add the tomatoes. Pour in half the can of coconut milk. Stir the ginger and curry paste into the remaining coconut milk, then add it to the works. Slip in the lime leaves. Cover and walk away for 6 or 8 hours.

With a slotted spoon, scoop the meat and vegetables into festive bowls. Stir the fish sauce into the broth. Ladle off and discard any extra oil if you like or realize that it’s all flavor and richness and stir it back in before ladling the broth into the bowls. Top every bowl with carrots, bean sprouts and cilantro. Serve and share with limes for squeezing and seasoning.

Preheat your slow cooker to its lowest setting.

Nestle the chicken, sweet potatoes and onions into the vessel. Add the tomatoes. Pour in half the can of coconut milk. Stir the ginger and curry paste into the remaining coconut milk, then add it to the works. Slip in the lime leaves. Cover and walk away for 6 or 8 hours.

With a slotted spoon, scoop the meat and vegetables into festive bowls. Stir the fish sauce into the broth. Ladle off and discard any extra oil if you like or realize that it’s all flavor and richness and stir it back in before ladling the broth into the bowls. Top every bowl with carrots, bean sprouts and cilantro. Serve and share with limes for squeezing and seasoning.

CABOOSE-STYLE PULLED PORK WITH HONEY MUSTARD SLAW

FOR THE BARBECUE FLAVORS

1 pork shoulder or butt (3 pounds/1.35 kg or so)

1 tablespoon (15 mL) of chili powder

1 tablespoon (15 mL) of ground cumin

1 tablespoon (15 mL) of paprika

1 tablespoon (15 mL) of garlic powder

1 tablespoon (15 mL) of onion powder

1 tablespoon (15 mL) of dried oregano

¼ cup (60 mL) of molasses (or honey or brown sugar)

¼ cup (60 mL) of Dijon mustard

1 bottle (355 mL) of local root beer, such as J.J. Stewart or Babbling Brooke's

½ cup (125 mL) of cider vinegar

½ teaspoon (2 mL) or more of your favorite hot sauce

 FOR THE SNAPPY COLESLAW

2 tablespoons (30 mL) of honey

2 tablespoons (30 mL) of yellow mustard

2 tablespoons (30 mL) of cider vinegar

1 tablespoon (15 mL) of olive oil

½ teaspoon (2 mL) of sea salt

½ teaspoon (2 mL) of your favorite hot sauce

1 bag (about 14 ounces/400 g) of coleslaw mix (or 4 cups/1 L of shredded cabbages and carrots)

FOR THE SANDWICHES

8 to 12 of your favorite crusty sandwich rolls or buns, split and warmed

Some morning preheat your slow cooker at its lowest setting.

Cut the pork shoulder into 4 pieces and snuggle them into their home for the day. Whisk the dry spices together in a medium bowl. Set aside half of the mixture, then stir the molasses, mustard, root beer, vinegar and hot sauce into the rest. Pour the works over the meat, flipping the pieces to evenly distribute the flavors. Cover and walk away for the day. Flip the meat once or twice if you can, but don’t worry if you can’t.

Just before you’re ready to feast, stir in the reserved spices, brightening their flavors as you get ready for dinner. With the meat still in the slow cooker, tug and pull it into small shreds with a pair of tongs or forks. Stir the works together evenly.

You can make the coleslaw days in advance or just before you build the sandwiches. Simply whisk the honey, mustard, vinegar, olive oil, salt and hot sauce together in a large bowl until smooth, then add the coleslaw mix and thoroughly toss to evenly distribute the dressing flavors.

Build your sandwiches, and serve and share!

SPAGHETTI AND MEATBALLS AND SAUSAGE FOR THE MEAT BALLS

FOR THE MEAT BALLS

1 pound (450 g) of fatty ground beef

1 large onion, grated on the large holes of a box grater

4 garlic cloves, minced

½ cup (125 mL) of freshly grated Parmigiano-Reggiano cheese

1 egg, lightly beaten

A handful of minced fresh parsley

1 tablespoon (15 mL) of dried oregano

1 teaspoon (5 mL) of nutmeg

½ teaspoon (2 mL) of sea salt

Lots of freshly ground pepper

 FOR THE SAUCE

2 tablespoons (30 mL) of olive oil

2 large onions, sliced

Cloves from 1 head of garlic, sliced

A 28-ounce (796 mL) can of crushed tomatoes

A 28-ounce (796 mL) can of diced tomatoes

A 5.5-ounce (156 mL) can of tomato paste

1 bay leaf

½ tsp (2 mL) of sea salt

Lots of freshly ground pepper

THE OTHER THINGS YOU’LL NEED

4 Italian sausages, sliced into 1-inch (2.5 cm) rounds

1 pound (450 g) of spaghetti

Whip up the meatballs first and have them waiting in the slow cooker for the equally speedy sauce. Simply toss the ground beef into a bowl along with the remaining meatball ingredients. Use your hands to mix the works thoroughly, evenly distributing the flavors and textures. Form into at least 12 small balls and place directly in the slow cooker. Top with the sausages.

Now make the sauce. Splash the olive oil into your favorite large saucepan over medium-high heat. Toss in the onions and garlic and sauté for a few minutes, building flavor. Pour in the crushed tomatoes, diced tomatoes and tomato paste, then stir in the bay leaf, salt and pepper. Bring to a furious boil, then pour the sauce over the meatballs and sausages. Cover and cook on low for 8 hours. Ten minutes before it’s done, boil the spaghetti. Serve and share!

ALL-DAY SAUSAGE LASAGNA

INGREDIENTS

1 tablespoon (15 mL) of vegetable oil

4 spicy Italian sausages, thickly sliced

1 large onion, chopped

8 garlic cloves, thinly sliced

A 28-ounce (796 mL) can of crushed tomatoes

A 5.5-ounce (156 mL) can of tomato paste

2 tablespoons (30 mL) of dried oregano

4 cups (1 L) or so of shredded mozzarella (about 10 ounces/280 g)

12 ounces (340 g) of cottage cheese

½ cup (125 mL) of freshly grated Parmigiano-Reggiano

8 ounces (225 g) or so of oven-ready lasagna noodles (12 to 14 noodles)

 Description

Preheat your favorite heavy skillet over medium-high heat. Pour in the vegetable oil and toss in the sausages, searing until browned all over, about 10 minutes. Add the onions and garlic and continue sautéing as the 

onions soften, 2 or 3 more minutes. Stir in the tomatoes, tomato paste and oregano. Remove from the heat.

Fill your slow cooker with layers of flavor. Begin with one-third of the sausage mixture, then follow with one-third of the two cheeses, half the noodles, a third of the sausage, a third of the cheeses, the remaining noodles, the remaining sausage mixture and the remaining cheese. Cover and cook on low for 4 to 6 hours. When you get back from wherever life takes you, serve and share!

MARITIME MUSSEL CHOWDER

INGREDIENTS

4 slices of bacon, chopped

1 or 2 onions, chopped

2 celery ribs, chopped

A few cloves of garlic, thinly sliced

A generous splash of any white wine

1 cup (250 mL) of whipping cream

1 cup (250 mL) of water

5 pounds (2.25 kg) of fresh mussels, scrubbed, debearded and rinsed well

2 bay leaves

A handful of fresh thyme sprigs, half whole, half finely chopped

2 large Prince Edward Island potatoes (unpeeled), diced

A 12-ounce (375 mL) can of unsweetened evaporated milk

A handful of fresh parsley leaves, chopped

Lots of freshly ground pepper

Description

Toss the bacon into your soup pot. Pour in ½ cup (125 mL) of water (this helps the bacon cook evenly). Set the heat to medium-high and cook, stirring often, until the water is evaporated and the bacon is crisp, 10 minutes or so.

Add the onions, celery and garlic. Continue cooking and stirring as the flavors deepen and textures soften, 2 or 3 minutes. Splash in the wine, then add the cream and water. Pour in the mussels, then add the bay leaves and the whole thyme sprigs. Bring to a vigorous boil for a moment, then immediately reduce the heat to a slow, steady simmer and cover. Cook for 10 minutes. Remove from the heat.

Pitch any mussels that haven’t opened. Fish out the delicious little nuggets of mussel meat, letting the broth trickle back into the pot. Put the mussels in a bowl and discard the shells.

Return the pot to a slow, steady simmer. Toss in the potatoes and simmer until they soften and release their starches, partially thickening the surrounding broth into chowder, 20 minutes or so. Finish the chowder with the delicate evaporated milk, the reserved mussel meat, the chopped thyme, the parsley and pepper. Serve and share with your favorite biscuits!

BACON SALAD WITH CRISPY ONIONS

 FOR THE DRESSING

8 thick slices of bacon

3 tablespoons (45 mL) of cider vinegar

1 tablespoon (15 mL) of Dijon mustard

1 tablespoon (15 mL) of honey

¼ teaspoon (1 mL) of salt

Lots of freshly ground pepper

FOR THE SALAD

½ head of iceberg lettuce, thinly sliced or chopped

1 or 2 carrots, shredded

A few radishes, shredded

2 green onions, thinly sliced

A handful of chopped fresh parsley

1 pint (500 mL) of cherry tomatoes, halved

1 cup (250 mL) of canned crispy fried onions

 Desription

 Begin the dressing by slowly and patiently browning and crisping the bacon in a large skillet over medium heat. Take your time, and you’ll be rewarded with magnificent bacon crisps and lots of rendered fat. Drain the bacon on paper towels, reserving the fat.

In a festive salad bowl, whisk together up to ⅓ cup (75 mL) of the bacon fat (save the rest to flavor something else), vinegar, mustard, honey, salt and pepper. Add the lettuce, carrots, radishes, green onions, parsley, and tomatoes. (You may make the salad to this point an hour or two ahead. Cover and chill.)

Just before serving, toss everything together, evenly mixing the flavors, textures and colors. Top with crispy onions and artfully arranged bacon slices. Serve and share!

A MESS OF SMOKED SALMON FISHCAKES

 FOR THE FISHCAKES

4 large baking potatoes, peeled and cubed

12 ounces (340 g) of any thinly sliced smoked salmon

2 green onions, thinly sliced

1 tablespoon (15 mL) of dried dill

1 tablespoon (15 mL) of prepared horseradish

1 teaspoon (5 mL) of salt

Lots of freshly ground pepper

2 eggs, beaten

FOR FRYING

¼ cup (60 mL) of all-purpose flour

1 tablespoon (15 mL) of vegetable oil

2 tablespoons (30 mL) of butter

Decription

Boil or steam the potatoes until they’re tender, about 20 minutes. Mash the spuds while they’re hot, then mix in the smoked salmon, breaking it up as you go. Stir in the green onions, dill, horseradish, salt and pepper. Let the works cool a bit before stirring in the eggs.

Shape the mixture into 8 fishcakes, each about an inch (2.5 cm) thick. Cover with plastic wrap and refrigerate for a few days, or if need be get right to frying.

Heat your favorite heavy skillet over medium-high heat. Dredge the fishcakes in the flour, shaking off the excess. Pour a puddle of oil into the pan and add a dollop of butter to the oil. (The butter will melt and flavor the works while the oil prevents the butter from burning. You’ll get the best of both worlds.) Add the fishcakes, trying not to crowd the pan. Fry and sizzle, turning once, until golden brown and crispy, about 3 minutes per side. Serve and share!