Bison Meatballs with Blueberry Compote
2017-07-14 14:00:11
Serves 4
Bison is truly a North American meat. It is lean and its dense nutritional profile fits a healthier, more natural diet. Berries are packed with nutrients and incredibly versatile to top savory or sweet dishes. Serve meatballs with our blueberry compote to showcase local ingredients of the prairie provinces.
Ingredients
- 1 slice bread, crumbed
- 1/4 cup milk
- 1/4 cup onion, chopped
- 2 pounds of ground bison
- 2 cloves garlic, minced
- 1 apple, cubed with skin on
- 1/4 cup parsley, chopped
- Salt and pepper
- 1 Tbsp Sharples Ranch Smoky BBQ Rub (available at Silk Road Spice Merchant)
- Grapeseed oil
For Compote
- 1 cup fresh blueberries
- 4 Tbsp honey
- 1/4 cup balsamic vinegar (We used Wild Blueberry Balsamic Vinegar from Soffritto)
- fresh mint (optional)
- 1/2 tsp vanilla
For Meatballs
- Soak bread in milk for 5 minutes.
- Mix in remaining ingredients. Overmixing will cause meat to toughen. Roll meat into 2 inch meatballs.
- Heat cast iron pan to medium-high heat. Add a small amount of oil to coat the bottom of pan. Once pan is hot, place meatballs and turn meatballs to brown on all sides. Then cover to allow meatballs to finish cooking.
For Compote
- Combine the honey and balsamic in a small pot and simmer over medium heat for 15-20 minutes until thickened slightly.
- Add the blueberries and gently mix to coat the berries with the balsamic reduction. Serve warm.
Notes
- Use a scoop to form meatballs into same size for consistent cooking time.
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Sage Bison Burgers
2017-06-26 16:51:15
Yields 4
Bison is a very lean meat and an excellent source of protein and iron. It is a great way to add variety to the kinds of proteins you choose and of course, celebrate Canada's 150th birthday with a local food.
Ingredients
- 1lb ground bison
- 2 tablespoon fresh sage, chopped
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- salt and pepper, to taste
- 12 tablespoons choice of fat (we used bacon fat)
Instructions
- Mix your burger ingredients together in a bowl.
- Make burger patties and place burgers in a skillet under medium heat with your choice of fat or grill on the BBQ. We cooked 5-6 strips of bacon to top of burgers in the skillet first then used the bacon fat to cook the burgers.
- Cook on both sides for about 5-8 minutes or until cooked to preference.
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Rhubarb Lemonade
2017-06-15 10:23:26
In the mood for lemonade or new twist for a summer cocktail? This rhubarb syrup recipe can be used for both - best enjoyed in the sunshine, but would taste pretty good on a rainy day too!
Cook Time
10 min
Total Time
25 min
Ingredients
- 8 cups rhubarb, cut
- 3 cups water
- 3 cups sugar
- 3 Tbsp grated lemon rind
- 1 1/2 cups lemon juice
Instructions
- Bring rhubarb, water, sugar and lemon zest to a boil. Reduce heat and cook for approximately 10 minutes or until rhubarb breaks apart. This will take longer if you are doubling the recipe.
- Remove from heat and stir in the lemon juice. Strain using cheesecloth or fine sieve. Discard pulp and let syrup cool.
Notes
- Serve one part syrup to 3 parts water or soda water.
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Radish and Mango Salad
2017-06-20 11:04:39
Serves 6
Mango and Radish salad brings a fun addition to your summer meals. A beautiful combination of sweetness from mango tames the more bitter radish. This recipe was prepared by elementary school students participating in our Edible Education program. The students had grown radishes and a variety of greens in their classroom that were harvested for a salad base. Enjoy the tropical nuance of this salad with your own greens!
Ingredients
- Lettuce, spinach or red giant mustard leaves
- 1 mango
- 1 bunch radishes (8-10)
- ½ English cucumber
- 1 Tbsp. finely grated lime zest
- 2 Tbsp. lime juice
- 2 Tbsp. olive oil
- 1 Tbsp. honey
- pinch of salt
Instructions
- Wash lettuce or spinach and tear into bite-size pieces.
- Wash and peel mango. Cut into wedges.
- Wash radishes and cucumber and slice thinly.
- Arrange lettuce or spinach, mango, cucumber and radishes on a platter.
- Whisk together lime zest and juice, olive oil and honey. Season with salt.
- Drizzle dressing over salad. Enjoy immediately.
Notes
- Pour the dressing on the salad just before serving. This will keep the salad crisper. Oil softens lettuce, spinach and other greens very quickly.
Adapted from Martha Stewart
Adapted from Martha Stewart
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Summer holidays are almost upon us. With our abundance of beautiful lakes and rivers in Canada, fishing is a popular summer activity. Fish contain polyunsaturated fats called Omega-3’s, these are a healthy fat offering many health benefit. Yes, ‘healthy fats’. Mono and Polyunsaturated fats are encouraged in small amounts for healthy functioning. Fat is required for the body to absorb the fat soluble vitamins A, D, E and K. There are three types of Omega-3 fats:
EPA & DHA (eicosapentaenoic acid and docosahexaenoic acid)
Lowers risk of heart disease Reduces blood pressure and inflammation Helps arteries from becoming stiff and preventing blood clots Lowers fats in the blood Important for brain and eye development in infants and during pregnancy.
Sources of these Omega-3 fats are: Salmon, sardines, trout, herring, Arctic char, mackerel, krill and anchovies
ALA (α-linolenic acid)
Source of healthy fats, however, does not improve heart health as much as EPA and DHA.
Sources of these Omega-3 fats are found in plant oils such as: Walnuts, flax, chia and hemp seeds, canola, soybean, walnut and flaxseed oils and soybean products.
Omega-3’s are found in animal and plant sources. Fatty fish are the best source in your diet. Canada’s Food Guide recommends at least 2 servings of fish per week. If you are vegetarian, vegan or just don’t like fish, you may benefit from an Omega-3 supplement. If you have a fish or shellfish allergy, kelp or seaweed supplements are also available.
Monounsaturated fats are also important for good health. They’re found in olive oil, canola oil, peanut oil, non-hydrogenated margarine, avocados and some nuts such as almonds, pistachios, cashews, pecans and hazelnuts.
Remember to still have these good fats in moderation.
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Rhubarb BBQ Sauce
2017-06-15 08:32:40
Yields 3
Rhubarb’s tart taste gives this savory barbeque sauce a delicious tangy flavour. It’s not just for desserts!
Rhubarb is packed with nutrients most notably dietary fiber, protein, and vitamin K which supports healthy bone growth and brain health.
Ingredients
- 1 pound rhubarb, fresh or frozen (about 4 cups)
- 1 Tbsp olive oil
- ½ cup chopped onion
- 2 cloves garlic
- ¼ cup ketchup
- 2 Tbsp water (more water to thin sauce to desired consistency)
- 2 tsp smoked paprika
- ¼ cup brown sugar
- 1 Tbsp molasses
- 1 Tbsp cider vinegar
- 1 Tbsp Worcestershire Sauce
- 1 tsp Dijon mustard
- 1 tsp hot sauce (optional)
- ¼ tsp freshly ground pepper
- Salt to taste
Instructions
- Prepare a boiling water bath and jars to sterilize. Place the lids in a small saucepan, cover them with water and simmer over very low heat.
- In a large, nonreactive skillet add olive oil and heat on medium heat. Add the chopped onion and cook, stirring occasionally until the onion begins to turn golden but not browned. About 10-15 minutes.
- Add the garlic and cook, stirring constantly for 1 minute.
- Add the rhubarb, ketchup, water, molasses, brown sugar, smoked paprika, cider vinegar, Worcestershire sauce, Dijon mustard and hot sauce (if using) and ground black pepper.
- Bring mixture to a boil. Reduce the heat to medium and cook, stirring often until the rhubarb is tender and starts to fall apart. It should take about 10 – 15 minutes.
- Transfer the food to a blender and puree until smooth. Add more water if necessary to thin sauce to desired consistency. Add salt to taste.
- Ladle the sauce into hot jars. Leave ½ inch headspace. Remove any air bubbles from inside the jar. Wipe the rims, apply the lids and rings and process in a boiling water bath for 25 minutes (adjusted for Calgary altitude).
Notes
- Tip: Use sauce to baste pork, poultry, beef and even tofu before or during cooking.
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One Pan Baked Salmon and Asparagus
2017-05-31 19:04:00
Serves 4
Lemon, garlic and parsley are infused in One Pan Lemon Garlic Baked Salmon & Asparagus ready in only 10 minutes!
Cook Time
10 min
Ingredients
- 4 - 6 (6 oz or 170 g) salmon fillets, skin removed
- 2 tablespoons minced garlic
- 2 tablespoons fresh chopped parsley
- ⅓ cup freshly squeezed lemon juice
- Olive oil cooking spray
- 1 teaspoon Kosher salt (or sea salt flakes)
- ½ teaspoon cracked black pepper
- 4 bunches asparagus (24 spears), woody ends removed
- 1 lemon, sliced to garnish
- ⅓ cup beans/peas or any other greens
Instructions
- Preheat oven broiler (or grill) to high heat. Line a baking sheet with aluminium foil. Arrange oven shelf to the second top shelf (about 8-inches from the heat element).
- Place the salmon on a large baking tray. Rub each fillet evenly with the garlic and parsley to evenly coat; pour over the lemon juice. Spray with a light coating of olive oil spray and season with salt and pepper. Arrange the asparagus and greens around the salmon in a single layer, and place the lemon slices over the top.
- Broil (or grill) for 8-10 minutes, or until salmon is cooked through to your liking.
- Serve with the asparagus and beans/peas
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