Posted in Uncategorised

Honey Dill

This is a popular dip for chicken fingers where I come from. I was quite shocked to learn that some grocery stores don’t carry it, and in fact had never heard of it. Here’s my recipe, but depending on how sweet you like it, you might want to cut back on the honey and use more mayo.

6 Tbsp liquid honey
6 Tbsp mayonnaise
3 tsp dried dill (fresh is better, if you have it)

Only in Winnipeg, you say? Pity

Dear Greetalia, if you’re reading…call up the IGA and City Market in North Vancouver to sell your wares!!

Posted in Uncategorised

A Collection of Foods on a Plate

You can have meals that are “just a collection of things on a plate that you grabbed from the kitchen.” For example, kippered herring, a boiled egg, a piece of toast, an apple and a cookie. There are enough healthy calories in all of that to keep me going until the next meal.
Another example would be a few crackers, cheese, raw broccoli with Ranch dressing dip, some almonds and a glass of chocolate milk.
Every once in a while I’ll have a plate with smoked oysters, baguette (or toast cut into strips) dipped in balsamic vinegar/olive oil, sharp cheddar cheese, a handful of grape tomatoes and a glass of red wine, with a banana for dessert.
I’m not sure if you could technically classify these as “charcuterie boards”, but perhaps it’s a version of that.
The secret to not being hungry again in a couple of hours is to put some foods on the plate that are really packed with healthy oils, and to have a combination of carbohydrates, proteins and fats.

CaloriesFat (total)CarbohydrateProteinSource of…
Kippered Herring (45 g) (1/2 tin)805 g0 g8 gVitamin D
Egg (1)704 g1 g6 gVitamin A
Crackers (Vinta Brand) (8)5012 g32 g5 gIron
Aged Cheddar Cheese (45 g)(2 slices)1207 g2 g10.5 gCalcium
Goat Cheese (28 g)1008 g 0 g6 gCopper
Toast (1)1001 g20 g4 gIron
1:1 Balsamic Vinegar/Olive Oil Dip
(2 Tbsp)
13513 g5 g0 g
Roast Beef (1 slice)603.5 g0 g5 g
Almonds (10)706 g2.5 g2.5 gVitamin E
Grape Tomatoes (6)600 g12 g2 gVitamin C
Smoked Oysters (40 g)855 g4 g 7 gIron
Banana900 g22 g1.5 gPotassium
Milk (1%) (1 cup)1002.5 g12 g8 gCalcium
Red Wine (1 glass)1250 g4 g0.1 g

Here is an example meal:

Toast with Vinegar/Oil Dip23514 g25 g4 g
Cheddar Cheese1207 g2 g10.5 g
Roast Beef603.5 g0 g5 g
Milk1002.5 g12 g8 g
Banana900 g22 g1.5 g
Total60527 g61 g29 g
Target (1 meal)65014 g40 g15 g

You can see that although these meals are packed full of good things that give you energy, they need to be used in moderation. The fat, carbohydrate and protein amounts were all over the recommended average for someone my size.

Posted in Dinner, Healthy, Supper

Portuguese Seafood Stew

Thaw the shrimp and fish in the fridge overnight.
The recipe is easy, and if you want to go the extra mile, make your own red pepper sauce.

1 small fennel bulb
2 carrots
1 Tbsp oil (even better with garlic-infused olive oil)
1 cup white wine or 1/2 cup broth
1 jar (650 mL) red pepper sauce
6 olives, pits removed (optional)
1 tsp hot sauce or chili flakes (optional)
1 tsp salt
6 tilapia fish fillets, cut into chunks
1 small shrimp ring, tails removed

Dice the fennel bulb and carrot into pieces that are around 1 cm.
Using a MED-HI setting, heat the oil in a large skillet or pot.
Add the fennel and carrot to the heated oil and cook 7-8 minutes.
Add the wine and scrape the flavourful bits from the bottom of the pan.
Reduce heat to MED.
Add a jar of red pepper sauce and the salt and stir.
Cover. Reduce heat to LOW-MED. Simmer for 7 minutes.
Add the fish and shrimp.Stir. Cover.
Simmer for 5 minutes, or until fish flakes easily with a fork.

Garnish with the frilly part of the fennel.
Pairs nicely with beer bread.

Posted in Uncategorised

Dipping Sauce for Potstickers


It’s good to make this ahead of time.

1/4 cup vinegar (white or rice vinegar)
2 Tbsp soya sauce
2 tsp sugar
1/2 tsp ginger
1/2 tsp garlic powder
2 tsp cornstarch

Combine all ingredients well.

If you prefer a thicker sauce, increase the cornstarch to 3 tsp and bring to a boil (while stirring) until thickened.