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No Flu For You Soup

BT Toronto | posted Monday, Oct 30th, 2017


Serves 8-10

1 tblsp extra virgin olive oil

2 lg spanish onions, chopped

3 cloves garlic, minced

1 tbsp fresh ginger, minced

1/4 tsp tumeric powder

2 cups shiitake mushrooms, stems removed and sliced

2 lg carrots, thinly sliced

2 pieces astragalus root, either dried or freshly choped into large cubes (roughly 1×1 inch)

8 cups organic mushroom or chicken stock

2 tbsp tamari

2 cups broccoli florets

1/2 cups scallions, diced

1/2 cup chives, diced

1 pack Black bean or Shiritake noodles   

Instructions: Place oil in a soup pot on medium heat and add onions, garlic, ginger, and tumeric powder and sauté for about 5 mins or until translucent. Add mushrooms, carrots, broccoli, astragalus root, choice of stock and an additional 3 cups water. Bring to a full boil then reduce heat and simmer for 30 minutes. Add the tamari and adjust salt to taste. Let cool for 30mins. Remove the astragalus root pieces. Garnish with scallions and chives and serve while hot.


Miso Chicken Sheet Pan Supper

BT Toronto | posted Thursday, Sep 14th, 2017


Serves 4

4 boneless, skinless chicken breasts

Half a 250mL PC Black Label hatcho miso marinade

1 small bunch broccoli, cut into florets

1 cup grape tomatoes

1 tablespoon canola oil

1/8 teaspoon salt

Toasted sesame seeds (optional)

Sliced green onions (optional)

Combine chicken with miso marinade in a zip-lock bag or shallow dish. Let stand at room temperature 15 minutes or in the fridge up to 24 hours.

Preheat the oven to 400F. Line a large baking sheet with parchment paper.

Take the chicken out of the marinade let excess marinade drip off. Place chicken on prepared sheet. Bake 20 min. Combine broccoli and tomatoes with oil and salt in a medium bowl. Take pan out of the oven and place broccoli mixture in and around chicken. Bake 12 to 15 min or until chicken is springy when pressed and cooked through and broccoli is gold. Sprinkle with sesame seeds and green onions if desired.



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Stovetop Cauliflower Mac & Cheese

BT Toronto | posted Thursday, Sep 14th, 2017


Serves 6

454 PC elbow macaroni (about 4 cups)

2 cups small-chopped cauliflower

1 ½ cups 18% or 35% cream

1 ½ cups grated PC old cheddar

1 ½ cups grated PC mozzarella

¼ cup grated parmesan

3 tablespoons chopped chives (optional)

Boil pasta in a large pot of salted water, cooking it for 1 min less than the package recommends, or until it’s very much al dente. Add cauliflower and stir well. Return to a full boil and boil 30 seconds. Drain.

Return the pot to the stove over medium-low heat. Add the cream then add the cheeses. Stir until the cheese melts into a sauce. Add the pasta and cauliflower back in and stir until the sauce thickens and clings to each noodle. Top with chives and serve right away.


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Oven Roasted Orange Beef Tri-Tip with Shanghainese Sauce

BT Toronto | posted Monday, Aug 28th, 2017


Chef Clinton Zhu of Shanghai brings his home-country influence to Canadian tables. The original recipe was adapted to this version for home kitchens by the Canadian Beef Centre of Excellence.

 Prep: 15 minutes Cook 30 minutes


  • 3 tbsp soy sauce
  • 3 cloves garlic, minced
  • Bottom Sirloin Tri-Tip Oven Roast (about 2 lb/1 kg)
  • 2 tbsp sesame oil, divided
  • 3 green onions, sliced
  • 1 piece fresh ginger (about 2 inches), peeled and sliced
  • 10 star anise
  • 2 cinnamon sticks
  • 2 tbsp rice vinegar
  • 1 strip orange peel (about 4 inches long)
  • 1 cup water
  • 1 tbsp cornstarch
  • Thinly sliced green onion and orange zest for garnish


  1. Combine soy sauce and garlic in resealable plastic bag. Add roast and massage with marinade. Seal bag and refrigerate for at least 2 hours or up to overnight.
  2. Heat oil in skillet over medium high heat. Remove roast from bag, reserving marinade and sear roast well on both sides; set aside.
  3. Heat remaining oil in large pot and sauté green onions, ginger, star anise and cinnamon for 5 minutes or until fragrant.
  4. Add vinegar to deglaze the pot. Add beef and any juices to pot.
  5. Pour in 1 cup of water, reserved marinade and add orange peel to pot. Bring to a simmer.
  6. Place in a preheated 275°F (140°C) oven; cook uncovered until thermometer reads 140°F (60°C) for medium, about 20 to 25 minutes, depending on thickness of roast.
  7. Remove beef from cooking liquid and place on cutting board.
  8. Bring remaining liquid in pot to boil for about 20 minutes or until reduced to about half.
  9. Whisk together cornstarch and 2 tbsp of water. Whisk into sauce until thickened.
  10. Slice beef. Ladle sauce into shallow bowls and layer meat into sauce.
  11. Sprinkle with green onion and orange zest to serve.
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Charred Sirloin Roll with Pickled Asparagus

BT Toronto | posted Monday, Aug 28th, 2017

beef 1

Chef Mills of the Fairmont Royal York created these lovely light beef bites with oven-roasted beef Tri-tip, but the recipe would also serve well made with any leftover thinly sliced cooked steak. So delicious, you’ll be cooking up an extra steak next time you gill just so you can make these bites the next day – intentional leftovers! The original recipe was adapted to this version for home kitchens by the Canadian Beef Centre of Excellence.

Prep: 20 minutes  Cook: 30 minutes


  • 3 tbsp canola oil, divided
  • 2 pkgs (100 g each) small chanterelle or shiitake mushrooms, stemmed
  • 3 green onions, cut thinly into 4 inch lengths
  • 1 small leek, white and light green part only, cut thinly into 4 inch lengths
  • 1/2 tsp EACH salt and pepper
  • 2 tbsp white wine vinegar
  • 1 small Bottom Sirloin Tri-Tip Oven Roast (about 8 oz/250 g)
  • 200 g pickled asparagus, halved or blanched asparagus tips or sea asparagus Nasturtium flowers (optional)
  • Maldon salt


Chili Oil:

  • 1 red bell pepper, diced
  • 3 red thai chili peppers, stem removed
  • 1 ½ cups canola oil

Chili Oil:

  1. Combine red and Thai chili peppers with oil in a small saucepan.
  2. Heat over very low heat for 2 hours. Let cool slightly; slowly drain through coffee filter set in fine mesh sieve.
  3. Let cool completely; pour into squeeze bottle. Set aside.


  1. Heat 2 tbsp of the canola oil in skillet over medium high heat; sauté mushrooms, onions, leek, half each of the salt and pepper for 5 minutes or until softened and slightly golden.
  2. Add vinegar and remove from heat.
  3. Heat a cast iron skillet over high heat; add remaining canola oil.
  4. Sprinkle Tri-tip with remaining salt and pepper. Sear both sides of beef well.
  5. Reduce heat and cook until digital thermometer reaches an internal temperature of 140˚F (60˚C), 25 to 30 minutes.
  6. Remove skillet from heat and let rest for 5 minutes.
  7. Cut sirloin into long strips and place a piece of asparagus, mushroom mixture and flowers, if using on each strip.
  8. Roll up and place on large platter.
  9. Drizzle with Chili oil and sprinkle with Maldon salt to serve.

Makes 4 servings

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Cheesy Chicken Freezer Burritos

BT Toronto | posted Thursday, Aug 17th, 2017

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Cheesy Chicken Freezer Burritos

Makes 12


  • 2 cups cooked brown rice
  • 398-mL can refried beans (1 ¾ cups)
  • 341-mL can no salt added corn kernels (1 ½ cups)
  • 1/3 cup chopped pickled jalapenos (optional)
  • 1 rotisserie chicken, meat removed and shredded (about 4 cups)
  • 1 cup salsa
  • 12 large flour tortillas (white or whole wheat)
  • 2 cups shredded cheddar-mozzarella
  • Guacamole and sour cream (optional)


  1. Stir rice, refried beans, corn and pickled jalapenos together in a large bowl.
  2. Toss chicken with salsa in another bowl.
  3. One at a time, lay a tortilla on the counter. Smear about 1/3 cup bean-rice mixture horizontally across the middle of the tortilla (leaving the edges clear).
  4. Top with about 1/3 cup chicken-salsa mixture. Sprinkle with about 3 tablespoons cheese.
  5. Fold in the sides then roll up the burrito, making sure no filling escapes. Wrap tightly in aluminum foil. Repeat with remaining ingredients.
  6. Freeze until solid. To reheat, remove foil and wrap in a damp paper towel. Cook in the microwave 2 to 3 min or until piping hot.
  7. Serve with guacamole and sour cream if you like.

Recipes by Claire Tansey.


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Banana-Pear Muffins

BT Toronto | posted Thursday, Aug 17th, 2017


Banana-Pear Muffins

Makes 12  


  • 1 ½ cups whole-wheat flour
  • ¾ tsp baking powder
  • ½ tsp baking soda
  • ¼ tsp salt
  • ¼ teaspoon dry ginger or cardamom
  • 2 large very ripe bananas
  • 2/3 cup brown sugar
  • 1/3 cup canola oil
  • 1 egg
  • 1 teaspoon vanilla
  • 2/3 cup buttermilk (well-shaken before measuring)
  • 1 ripe pear, unpeeled, diced
  • Turbinado sugar (optional)


  1. Preheat the oven to 400F. Line a muffin tin with paper liners, or grease tin wells well with baking spray.
  2. Whisk flour with baking powder, baking soda, salt and ginger in a large bowl.
  3. In a separate bowl, mash bananas very well. Stir in sugar, oil, egg and vanilla. Stir in buttermilk.
  4. Add liquid mixture into flour mixture. Using a rubber spatula, stir until just combined.
  5. Before mixture is fully incorporated, add pear and stir just 3 or 4 more times or until barely combined. Immediately spoon or scoop into prepared tin. Sprinkle each muffin with a little turbinado sugar.
  6. Bake 5 min then reduce heat to 350F and bake another 20 to 25 min, or until tops are golden and a cake tester inserted into the centre of a muffin comes out clean. Let cool in the pan for 10 min then transfer to a rack to cool completely.
  7. Make ahead: Freeze cooled muffins in zip-lock bags for up to 4 weeks. Thaw at room temperature.

Recipes by Claire Tansey.


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Chocolate peanut protein powerballs

BT Toronto | posted Tuesday, May 30th, 2017




  • 1 cup packed, pitted Medjool dates
  • 1 cup oats, large flake (Bob’s Red Mill)
  • 1/4 cup hemp seeds (I like Manitoba Harvest)
  • 1/4 chia seeds
  • 1/4 cup flax seeds
  • 1/3 cup raw cacao powder
  • 1/2 tsp best quality vanilla extract
  • 1/4 tsp each ground cinnamon and nutmeg
  • 1/4 tsp unrefined sea salt
  • 1/2 cup raw, natural peanut butter (or nut butter of your choice)
  • 1/2 cup white sesame seeds


  1. Place all ingredients, except salt, in food processor.
  2. Pulse until uniform mixture results.
  3. Using a tablespoon measure, scoop out dough and form into balls.
  4. Roll in sesame seeds, chocolate powder or dried coconut.
  5. Place in fridge to set.
  6. If not using immediately, power balls can be frozen.

Yield: 16 – 20 power balls.


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