Local and Traditional Food Recipes

Transcription

About the Project
About the Project
The Living Life Fully (LLF) project is a project developed by youth to promote
healthy living. This project was focused on educating and engaging the community
on local and traditional foods. The LLF project is funded by Public Healthy
Agency of Canada, TD Friends of the Environment and Enhance PG and is a
collaborative effort between the Fraser Basin Council and Future Cents with
support from BC Healthy Communities.
The Living Life Fully (LLF) project is a project developed by youth to promote
healthy living. This project was focused on educating and engaging the community
on local and traditional foods. The LLF project is funded by Public Healthy
Agency of Canada, TD Friends of the Environment and Enhance PG and is a
collaborative effort between the Fraser Basin Council and Future Cents with
support from BC Healthy Communities.
Our project is mainly focused on promoting the use of traditional and local foods
and the multiple health, social, cultural and environmental benefits of local and
traditional plants and foods. We have worked on many projects during our time
together, including organizing a local baby food event for young parents,
developing signage about traditional plant uses and maintaining a community
garden plot. The goal of our projects was to share the knowledge we gathered with
other local youth and the community at large.
Our project is mainly focused on promoting the use of traditional and local foods
and the multiple health, social, cultural and environmental benefits of local and
traditional plants and foods. We have worked on many projects during our time
together, including organizing a local baby food event for young parents,
developing signage about traditional plant uses and maintaining a community
garden plot. The goal of our projects was to share the knowledge we gathered with
other local youth and the community at large.
Through these projects, we also learned new things about local and traditional
foods. As a result, we have come to the realization that it is important to buy and
grow local foods because it is just so much easier, healthier and cheaper.
Through these projects, we also learned new things about local and traditional
foods. As a result, we have come to the realization that it is important to buy and
grow local foods because it is just so much easier, healthier and cheaper.
All of our recipes that we have for this cookbook have come from the youth that
have participated in this project. The baby food recipes were developed and
collected for our BC Baby event that we hosted for young parents in Prince
George. The other recipes have been contributed by our friends and family, and
local elders from the community. We would like to use this cookbook as a way to
further demonstrate what we have learned and continue to share our knowledge
with the community. We also would like to use it as a way to thank all of those
who have supported us in what we have accomplished.
All of our recipes that we have for this cookbook have come from the youth that
have participated in this project. The baby food recipes were developed and
collected for our BC Baby event that we hosted for young parents in Prince
George. The other recipes have been contributed by our friends and family, and
local elders from the community. We would like to use this cookbook as a way to
further demonstrate what we have learned and continue to share our knowledge
with the community. We also would like to use it as a way to thank all of those
who have supported us in what we have accomplished.
Thank You! 
Living Life Fully Youth
Doris Jack
Dion Stewart
Laura Blumhagen
Vanessa Miner
Thank You! 
Living Life Fully Youth
Doris Jack
Dion Stewart
Laura Blumhagen
Vanessa Miner
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Acknowledgements
Acknowledgements
There are many people that we would like to thank in helping us make this
cookbook
There are many people that we would like to thank in helping us make this
cookbook
Funding and Supporting Agencies
 BC Healthy Communities, Public Health Agency of Canada, TD Friends of
the Environment, Enhance PG
Funding and Supporting Agencies
 BC Healthy Communities, Public Health Agency of Canada, TD Friends of
the Environment, Enhance PG
Supporting Organizations and Community Members
 Fraser Basin Council for coordination of the project.
 Future Cents and YAP for allowing us to use their facilities for events,
meetings and research.
 Cheryl Webster for amazing support and guidance and for sharing her
invaluable knowledge about traditional plants and traditional foods.
 The Dakelh Elder’s Society for submitting their wonderful recipes.
 Hadih House Drop-in Centre for letting us use their kitchen facilities for our
BC Baby Demo Day.
 Steven Dubas and Bob Bullock from the Tabor Mountain Recreation Society
for working with us to have our traditional plant signage displayed at Tabor
Mountain.
 Scott Green and Marli Leibovitch from the “Growing Community Garden”
for their support and donation of a garden plot to grow our local veggies,
fruits and herbs.
Supporting Organizations and Community Members
 Fraser Basin Council for coordination of the project.
 Future Cents and YAP for allowing us to use their facilities for events,
meetings and research.
 Cheryl Webster for amazing support and guidance and for sharing her
invaluable knowledge about traditional plants and traditional foods.
 The Dakelh Elder’s Society for submitting their wonderful recipes.
 Hadih House Drop-in Centre for letting us use their kitchen facilities for our
BC Baby Demo Day.
 Steven Dubas and Bob Bullock from the Tabor Mountain Recreation Society
for working with us to have our traditional plant signage displayed at Tabor
Mountain.
 Scott Green and Marli Leibovitch from the “Growing Community Garden”
for their support and donation of a garden plot to grow our local veggies,
fruits and herbs.
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Table of Contents
Table of Contents
Table of Contents ........................................................................................................................... 4
Table of Contents ........................................................................................................................... 4
Recipes ........................................................................................................................................... 5
Baby’s First Foods: Apple and Blueberry Puree ....................................................................... 5
Recipes ........................................................................................................................................... 5
Baby’s First Foods: Apple and Blueberry Puree ....................................................................... 5
For Babies 6 Months and Older: One Pot Chicken Meal .......................................................... 6
For Babies 6 Months and Older: One Pot Chicken Meal .......................................................... 6
For Babies 9 Months and Older: Salmon and Vegetable Mash ................................................. 7
For Babies 9 Months and Older: Salmon and Vegetable Mash ................................................. 7
DJ's Bannock .............................................................................................................................. 8
DJ's Bannock .............................................................................................................................. 8
Bran Bannock ............................................................................................................................. 9
Bannock on a Stick................................................................................................................... 10
Bran Bannock ............................................................................................................................. 9
Bannock on a Stick................................................................................................................... 10
Vegetable Puree .................................................................................................................... 11
Vegetable Puree .................................................................................................................... 11
Fireweed ................................................................................................................................... 12
Fireweed ................................................................................................................................... 12
Stinging Nettle.......................................................................................................................... 13
Stinging Nettle.......................................................................................................................... 13
Seafood and Vegetable Chowder ............................................................................................. 14
Seafood and Vegetable Chowder ............................................................................................. 14
Corn Chowder ........................................................................................................................ 15
Corn Chowder ........................................................................................................................ 15
Lentil Stew ............................................................................................................................. 16
Lentil Stew ............................................................................................................................. 16
Rustic Winter Stew Over Polenta .......................................................................................... 29
Rustic Winter Stew Over Polenta .......................................................................................... 29
Baked Salmon .......................................................................................................................... 30
Salmon with Brown Sugar, Onions, and Rice ......................................................................... 31
Baked Salmon .......................................................................................................................... 30
Salmon with Brown Sugar, Onions, and Rice ......................................................................... 31
Mongolian Bison Stir-Fry ........................................................................................................ 32
Mongolian Bison Stir-Fry ........................................................................................................ 32
Slow Cooker Pepper Steak ....................................................................................................... 33
Slow Cooker Pepper Steak ....................................................................................................... 33
Traditional Salisbury Steak ...................................................................................................... 34
Traditional Salisbury Steak ...................................................................................................... 34
Bacon and Chicken Alfredo ............................................................................................... 35
Bacon and Chicken Alfredo ............................................................................................... 35
Snobby Joes ............................................................................................................................ 36
Snobby Joes ............................................................................................................................ 36
Blueberry Peach Crisp.............................................................................................................. 37
Blueberry Peach Crisp.............................................................................................................. 37
Indian Ice Cream ...................................................................................................................... 38
Deep Fried Ice Cream .............................................................................................................. 39
Indian Ice Cream ...................................................................................................................... 38
Deep Fried Ice Cream .............................................................................................................. 39
Local Producers and Businesses .................................................................................................. 40
Local Producers and Businesses .................................................................................................. 40
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Recipes
Recipes
Baby’s First Foods: Apple and Blueberry Puree
Baby’s First Foods: Apple and Blueberry Puree
Keep the cooking time in this recipe to the absolute minimum. When your baby is
slightly older, start to purée raw apples without any pre-cooking. If you use organic
fruit, you can include the skin in the purées for older toddlers.
Keep the cooking time in this recipe to the absolute minimum. When your baby is
slightly older, start to purée raw apples without any pre-cooking. If you use organic
fruit, you can include the skin in the purées for older toddlers.
Ingredients
Ingredients
Directions
Directions
2 apples peeled, cored, and cut into chunks
Handful fresh blueberries (about 30g)
2 apples peeled, cored, and cut into chunks
Handful fresh blueberries (about 30g)
1. Put the apples and blueberries into a saucepan with some water.
1. Put the apples and blueberries into a saucepan with some water.
2. Simmer for a few minutes until the apples are just tender and the blueberries
have burst open.
2. Simmer for a few minutes until the apples are just tender and the blueberries
have burst open.
3. Whiz in a food processor or blender, or with a hand-held blender until
smooth. Leave to cool before serving.
3. Whiz in a food processor or blender, or with a hand-held blender until
smooth. Leave to cool before serving.
Note
Note
Source
Source
For newly-weaned babies, sieve the purée using a nylon sieve.
For newly-weaned babies, sieve the purée using a nylon sieve.
Recipe submitted by Doris Jack.
Recipe submitted by Doris Jack.
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For Babies 6 Months and Older:
One Pot Chicken Meal
One Pot Chicken Meal
This is an easy, quick-to-make and nutritious dinner. The orange-fleshed sweet
potato is an excellent source of beta-carotene, and combined with the apple in this
recipe, gives it a slightly sweet taste that appeals to young babies.
This is an easy, quick-to-make and nutritious dinner. The orange-fleshed sweet
potato is an excellent source of beta-carotene, and combined with the apple in this
recipe, gives it a slightly sweet taste that appeals to young babies.
Ingredients
Ingredients
Directions
Directions
2. Pour the stock into a saucepan and bring to a simmer. Add the chopped chicken
and simmer for 10 minutes.
2. Pour the stock into a saucepan and bring to a simmer. Add the chopped chicken
and simmer for 10 minutes.
3. Add the sweet potato and apple cubes and simmer for another 15 minutes, until
the sweet potato is tender.
3. Add the sweet potato and apple cubes and simmer for another 15 minutes, until
the sweet potato is tender.
Purée or chop, then sprinkle with cinnamon and serve.
Purée or chop, then sprinkle with cinnamon and serve.
Source
Source
1 chopped boneless, skinless chicken breast
1 apple
1 medium sweet potato
16 fl oz of homemade chicken stock
A pinch of ground cinnamon
1 chopped boneless, skinless chicken breast
1 apple
1 medium sweet potato
16 fl oz of homemade chicken stock
A pinch of ground cinnamon
1. Peel, core and dice the apple. Peel and dice the sweet potato.
1. Peel, core and dice the apple. Peel and dice the sweet potato.
Homemade baby food recipes
http://www.homemade-baby-food-recipes.com/chicken-baby-food-recipes.html
Page | 6
Homemade baby food recipes
http://www.homemade-baby-food-recipes.com/chicken-baby-food-recipes.html
Page | 6
Salmon and Vegetable Mash
Salmon and Vegetable Mash
This recipe offers older babies an opportunity to try fish, which contains important
nutrients such as all 9 amino acids and Omega 3 fatty acids. While we used
salmon, which is a widely recognized throughout the province, a mild white fish
such as sole, haddock and cod can also be used for babies with milder palates.
This recipe offers older babies an opportunity to try fish, which contains important
nutrients such as all 9 amino acids and Omega 3 fatty acids. While we used
salmon, which is a widely recognized throughout the province, a mild white fish
such as sole, haddock and cod can also be used for babies with milder palates.
Ingredients
Ingredients
Directions
Directions
1 salmon steak (Must be de-boned)
300g potatoes, peeled and chopped
80g broccoli
15g butter
2 tbsp milk
50g grated, mild cheddar cheese
1 salmon steak (Must be de-boned)
300g potatoes, peeled and chopped
80g broccoli
15g butter
2 tbsp milk
50g grated, mild cheddar cheese
1. Boil the potatoes and carrots in a pan with unsalted boiling water and simmer
for 20 minutes.
1. Boil the potatoes and carrots in a pan with unsalted boiling water and simmer
for 20 minutes.
2. Meanwhile, poach the salmon steak in unsalted water until it is thoroughly
cooked and falls apart to the touch.
2. Meanwhile, poach the salmon steak in unsalted water until it is thoroughly
cooked and falls apart to the touch.
3. Steam broccoli for about eight minutes or until tender.
3. Steam broccoli for about eight minutes or until tender.
4. Drain all of the ingredients cooked so far and mash them together with butter,
milk and cheese.
4. Drain all of the ingredients cooked so far and mash them together with butter,
milk and cheese.
Source
Source
www.baby-food-recipes.co.uk
www.baby-food-recipes.co.uk
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DJ’s Bannock
DJ’s Bannock
Ingredients
Ingredients
Directions
Directions
5 cups all purpose flour
2 tbsp baking powder
1 tsp sugar
1 tsp salt
2 ½ cups water
½ litre vegetable or canola oil
5 cups all purpose flour
2 tbsp baking powder
1 tsp sugar
1 tsp salt
2 ½ cups water
½ litre vegetable or canola oil
1. Place frying pan on burner & pour the oil in on medium heat.
1. Place frying pan on burner & pour the oil in on medium heat.
2. In a large mixing bowl mix dry ingredients together, add water into mixture.
2. In a large mixing bowl mix dry ingredients together, add water into mixture.
3. Sprinkle counter with flour & knead the dough until even texture.
3. Sprinkle counter with flour & knead the dough until even texture.
4. Break off pieces of the dough roll into a roll & place into pan of HOT
grease. Flip the bannock piece once it starts browning (check gradually).
4. Break off pieces of the dough roll into a roll & place into pan of HOT
grease. Flip the bannock piece once it starts browning (check gradually).
5. Place finished bannock into a large bowl..... Enjoy! 
5. Place finished bannock into a large bowl..... Enjoy! 
Source
Source
Recipe submitted by Doris Jack
Recipe submitted by Doris Jack
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Bran Bannock
Bran Bannock
Ingredients
Ingredients
Directions
Directions
2 cups flour
½ tsp. cream of tartar
1 tbsp. margarine, non-hydrogenated
1 cup bran
1 tsp. baking soda
1 cup buttermilk or sour milk
2 cups flour
½ tsp. cream of tartar
1 tbsp. margarine, non-hydrogenated
1 cup bran
1 tsp. baking soda
1 cup buttermilk or sour milk
1. Mix dry ingredients.
1. Mix dry ingredients.
2. Melt margarine and add along with sour milk.
2. Melt margarine and add along with sour milk.
3. Pour mixture into a lightly greased square baking dish (9 by 9 inch) and bake
at 175° C (350° F) for approximately 40 minutes.
3. Pour mixture into a lightly greased square baking dish (9 by 9 inch) and bake
at 175° C (350° F) for approximately 40 minutes.
Note
Note
Source
Source
If you don’t have buttermilk, add 2 tsp. vinegar or lemon juice to 1 cup of skim
milk. Let stand for 5 to 10 minutes.
Recipe submitted by Cheryl Webster. Original author: Molly Ashworth, P.Dt.
Tobique Wellness Center, Tobique Reserve, Perth, New Brunswick.
Page | 9
If you don’t have buttermilk, add 2 tsp. vinegar or lemon juice to 1 cup of skim
milk. Let stand for 5 to 10 minutes.
Page | 9
Bannock on a Stick
Bannock on a Stick
This is a lot of fun to do on a camping trip or with your children.
This is a lot of fun to do on a camping trip or with your children.
Directions
Directions
1. Prepare one of the above bannock recipes at home before you set out to the
woods.
1. Prepare one of the above bannock recipes at home before you set out to the
woods.
2. Divide the dough into golf ball sized mounds.
2. Divide the dough into golf ball sized mounds.
3. Roll the dough balls into a rope (about eight inches) between your hands.
3. Roll the dough balls into a rope (about eight inches) between your hands.
4. Wrap each dough rope around a stick.
4. Wrap each dough rope around a stick.
5. Roast over a fire, turning the stick frequently to bake the dough evenly.
5. Roast over a fire, turning the stick frequently to bake the dough evenly.
Note
Note
Source
Source
Don’t be greedy with the dough. If you put too much dough on the stick, you will
have a burnt crust with a gooey centre.
Recipe submitted by Laura Blumhagen
Don’t be greedy with the dough. If you put too much dough on the stick, you will
have a burnt crust with a gooey centre.
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Vegetable Puree Vegetable Puree If you were looking for new vegetables to try, this would be an excellent way to
incorporate them into your diet. Use local vegetables that you can find at your local
farmers' market.
If you were looking for new vegetables to try, this would be an excellent way to
incorporate them into your diet. Use local vegetables that you can find at your local
farmers' market.
Ingredients
Ingredients
Directions
Directions
2 carrots, peeled and diced
1 sweet potato, peeled and diced 1 turnip, peeled and diced ½ cup milk or soy milk ¼ cup fresh dill 1 tbsp. margarine salt and pepper to taste 1 dash nutmeg water for boiling 2 carrots, peeled and diced
1 sweet potato, peeled and diced 1 turnip, peeled and diced ½ cup milk or soy milk ¼ cup fresh dill 1 tbsp. margarine salt and pepper to taste 1 dash nutmeg water for boiling 1. Preheat the oven to 350º F.
1. Preheat the oven to 350º F.
2. Boil the carrots, sweet potatoes and turnip in a large saucepan until very
tender.
2. Boil the carrots, sweet potatoes and turnip in a large saucepan until very
tender.
3. Drain the vegetables and transfer to a blender and puree.
3. Drain the vegetables and transfer to a blender and puree.
4. Stir the milk, dill, and margarine.
4. Stir the milk, dill, and margarine.
5. Season with salt and pepper to taste.
5. Season with salt and pepper to taste.
6. Put in an ovenproof casserole dish and sprinkle with nutmeg over the top.
6. Put in an ovenproof casserole dish and sprinkle with nutmeg over the top.
7. Bake uncovered until thoroughly heated.
7. Bake uncovered until thoroughly heated.
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Fireweed
Fireweed
Young fireweed shoots are delicious as greens when picked young and boiled.
Young fireweed shoots are delicious as greens when picked young and boiled.
Ingredients
Ingredients
Directions
Directions
3 ½ cups fireweed shoots
Salt & pepper, to taste
Butter, to taste
Lemon juice, to taste
3 ½ cups fireweed shoots
Butter, to taste
Lemon juice, to taste
1. Bring a pot of salted water to boil.
1. Bring a pot of salted water to boil.
2. Clean shoots and wash thoroughly.
2. Clean shoots and wash thoroughly.
3. Add to boiling water and boil until tender.
3. Add to boiling water and boil until tender.
4. Drain.
4. Drain.
5. Add salt and pepper to taste.
5. Add salt and pepper to taste.
6. Serve with butter and a little lemon juice if desired.
6. Serve with butter and a little lemon juice if desired.
Source
Source
See image of fireweed (without pink flowers) on page 17.
See image of fireweed (without pink flowers) on page 17.
Recipe submitted by Cheryl Webster. Source: Trail Burgers and Leather Back.
Page | 12
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Stinging Nettle
Stinging Nettle
The young leaves of the stinging nettle can be cooked and eaten as greens. Nettle
greens are high in Vitamin A and C and rich in protein.
The young leaves of the stinging nettle can be cooked and eaten as greens. Nettle
greens are high in Vitamin A and C and rich in protein.
Ingredients
Ingredients
Directions
Directions
2. Drain.
2. Drain.
3. Before serving add salt and pepper to taste.
3. Before serving add salt and pepper to taste.
4. Serve with butter.
4. Serve with butter.
Young nettle leaves
Butter, to taste
Young nettle leaves
Butter, to taste
1. Place nettles in a pot, cover with water, and simmer until tender.
1. Place nettles in a pot, cover with water, and simmer until tender.
Note
Note
Source
Source
Once cooked, the nettles can be used in place of spinach in many recipes.
Once cooked, the nettles can be used in place of spinach in many recipes.
Page | 13
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Seafood and Vegetable Chowder
Seafood and Vegetable Chowder
Ingredients
Ingredients
Directions
Directions
1 tsp. vegetable oil
1 onion, chopped
2 cloves garlic, crushed
2 carrots, diced
3 medium potatoes, peeled & diced
2½ cups mixed vegetables, frozen
1 lb. fish (e.g. clams & white fish)
1½ cups water
2 cups milk, skim or 1%
1 tsp. dried parsley
1 tsp. vegetable oil
1 onion, chopped
2 cloves garlic, crushed
2 carrots, diced
3 medium potatoes, peeled & diced
2½ cups mixed vegetables, frozen
1 lb. fish (e.g. clams & white fish)
1½ cups water
2 cups milk, skim or 1%
1 tsp. dried parsley
1. In a large stockpot over medium heat, add onion and garlic.
1. In a large stockpot over medium heat, add onion and garlic.
2. Cook for five minutes or until soft.
2. Cook for five minutes or until soft.
3. Add carrots, potatoes and water and bring to a boil.
3. Add carrots, potatoes and water and bring to a boil.
4. Cover and reduce heat to simmer for ten minutes.
4. Cover and reduce heat to simmer for ten minutes.
5. Add mixed vegetables and seafood (cut into bite size pieces).
5. Add mixed vegetables and seafood (cut into bite size pieces).
6. Cook covered for three to five minutes or until vegetables are tender and
seafood is cooked.
6. Cook covered for three to five minutes or until vegetables are tender and
seafood is cooked.
7. Add milk and parsley.
7. Add milk and parsley.
8. Cook for ten minutes over low to medium heat stirring often.
8. Cook for ten minutes over low to medium heat stirring often.
9. Chowder will keep in the refrigerator for up to two days.
9. Chowder will keep in the refrigerator for up to two days.
Source
Page | 14
Source
Page | 14
Corn Chowder Corn Chowder All of the vegetables in this recipe can be found locally. If you desire a
thinner soup, replace the three cans of corn with local corn that can be found
during August and September. You can also make the chicken stock using locally
raised chicken.
All of the vegetables in this recipe can be found locally. If you desire a
thinner soup, replace the three cans of corn with local corn that can be found
during August and September. You can also make the chicken stock using locally
raised chicken.
Ingredients
Ingredients
Directions Directions 2 potatoes, diced
2 carrots, diced
1 lg. onion diced
3 cans creamed corn
1 tsp. celery
1 litre half and half cream
2 cups chicken stock
2 potatoes, diced
2 carrots, diced
1 lg. onion diced
3 cans creamed corn
1 tsp. celery
1 litre half and half cream
2 cups chicken stock
1. In a large pot, sauté potatoes, carrots, celery, onions, and corn.
1. In a large pot, sauté potatoes, carrots, celery, onions, and corn.
2. Add chicken stock and half and half cream.
2. Add chicken stock and half and half cream.
3. Bring to a boil.
3. Bring to a boil.
4. Let simmer for one hour or until all of the vegetables are softened.
4. Let simmer for one hour or until all of the vegetables are softened.
5. Serve with homemade bread or biscuits.
5. Serve with homemade bread or biscuits.
Source
Source
Recipe by Dion Stewart
Recipe by Dion Stewart
Page | 15
Page | 15
Lentil Stew Lentil Stew Many of these ingredients are available year round at your local farmers' market.
To change up your meal, look for different varieties of vegetables that you may not
usually use in your food such as purple carrots or shallots instead of onions.
Many of these ingredients are available year round at your local farmers' market.
To change up your meal, look for different varieties of vegetables that you may not
usually use in your food such as purple carrots or shallots instead of onions.
Ingredients
Ingredients
Directions Directions 4 tbsp. olive oil
½ cup chopped carrots 1 large chopped onion 6 cloves garlic chopped 2 ribs celery chopped 1 ½ cup lentils 1 ½ tsp. dried thyme 1 can (28 oz.) diced tomatoes 4 cups vegetable stock Salt and pepper to taste 4 tbsp. olive oil
½ cup chopped carrots 1 large chopped onion 6 cloves garlic chopped 2 ribs celery chopped 1 ½ cup lentils 1 ½ tsp. dried thyme 1 can (28 oz.) diced tomatoes 4 cups vegetable stock Salt and pepper to taste 1. Heat the olive oil.
1. Heat the olive oil.
2. Add the vegetables and sauté until tender.
2. Add the vegetables and sauté until tender.
3. Add lentils and spices, and then stir.
3. Add lentils and spices, and then stir.
4. Sauté for five minutes.
4. Sauté for five minutes.
5. Add tomatoes and broth and bring to a boil.
5. Add tomatoes and broth and bring to a boil.
6. Let stew simmer for 45 minutes to 1 hour.
6. Let stew simmer for 45 minutes to 1 hour.
7. The lentils will absorb the sauce and become more stew like in texture.
7. The lentils will absorb the sauce and become more stew like in texture.
8. Taste the lentils as the stew simmers so you know when the lentils are
perfect consistency.
8. Taste the lentils as the stew simmers so you know when the lentils are
perfect consistency.
9. Serve with local or homemade bread.
9. Serve with local or homemade bread.
Source
Source
Recipe by Alex (Local Prince George Youth).
Page | 16
Page | 16
Rustic Winter Stew Over Polenta Rustic Winter Stew Over Polenta Ingredients
Ingredients
1 tbsp. olive oil 1 small onion, diced
2 cloves garlic, minced 1 tsp. dried thyme ½ tsp. celery seed Black pepper, to taste (several dashes)
1 tsp. salt
½ cup green lentils 1 ½ cups baby carrots 2 lbs. plum tomatoes, chopped 4 cups vegetable broth 1 lb. small yukon gold potatoes, sliced
in half
2 bay leaves 3 leeks, white & light green parts only
4 cups vegetable broth 1/2 tsp. salt 2 tbsp. olive oil 1 cup dry polenta
Directions
1. Preheat a 4 quart pot over medium heat.
1 tbsp. olive oil 1 small onion, diced
2 cloves garlic, minced 1 tsp. dried thyme ½ tsp. celery seed Black pepper, to taste (several dashes)
1 tsp. salt
½ cup green lentils 1 ½ cups baby carrots 2 lbs. plum tomatoes, chopped 4 cups vegetable broth 1 lb. small yukon gold potatoes, sliced
in half
2 bay leaves 3 leeks, white & light green parts only
4 cups vegetable broth 1/2 tsp. salt 2 tbsp. olive oil 1 cup dry polenta
Directions
1. Preheat a 4 quart pot over medium heat.
2. Sauté the onion in olive oil, along with a dash of salt, for about 5 minutes.
2. Sauté the onion in olive oil, along with a dash of salt, for about 5 minutes.
3. Add the garlic, thyme, celery seed, pepper and salt and sauté a minute more.
3. Add the garlic, thyme, celery seed, pepper and salt and sauté a minute more.
4. Add the lentils, baby carrots, tomatoes and vegetable broth. Cover pot and bring to
a boil. Stir occasionally for about 20 minutes, until lentils are slightly softened.
4. Add the lentils, baby carrots, tomatoes and vegetable broth. Cover pot and bring to
a boil. Stir occasionally for about 20 minutes, until lentils are slightly softened.
5. Add potatoes and leeks. Lower heat to simmer. Cover and cook for about 20 to 30
more minutes, until potatoes are fork tender and lentils are soft.
5. Add potatoes and leeks. Lower heat to simmer. Cover and cook for about 20 to 30
more minutes, until potatoes are fork tender and lentils are soft.
6. Let sit for 10 minutes or so to allow the flavors to meld.
6. Let sit for 10 minutes or so to allow the flavors to meld.
7. Serve over polenta, garnished with fresh herbs, if you like.
7. Serve over polenta, garnished with fresh herbs, if you like.
8. Bring vegetable broth and salt to a boil in a 2 quart pot.
8. Bring vegetable broth and salt to a boil in a 2 quart pot.
9. Add oil. Lower heat to simmer.
9. Add oil. Lower heat to simmer.
10. Add the polenta in a slow steady stream, stirring constantly with a whisk. Whisk
for about 5 minutes, until polenta is thickened.
10. Add the polenta in a slow steady stream, stirring constantly with a whisk. Whisk
for about 5 minutes, until polenta is thickened.
11. Keeping heat low, cover and let cook for 20 more minutes or so, stirring
occasionally.
11. Keeping heat low, cover and let cook for 20 more minutes or so, stirring
occasionally.
Source
Source
Page | 29
Page | 29
Baked Salmon
Baked Salmon
Ingredients
Ingredients
Directions
Directions
2 cloves garlic, minced
6 tbsp. olive oil
1 tsp. basil
1 tsp. salt
1 tsp. ground black pepper
1 tbsp. lemon juice
1 tbsp. parsley, chopped
2 (6 oz.) fillets wild BC salmon
6 tbsp. olive oil
1 tsp. basil
1 tsp. salt
1 tsp. ground black pepper
1 tbsp. lemon juice
1 tbsp. parsley, chopped
2 (6 oz.) fillets wild BC salmon
1. Mix garlic, olive oil, basil, salt, pepper, lemon juice and parsley in a mixing
bowl.
1. Mix garlic, olive oil, basil, salt, pepper, lemon juice and parsley in a mixing
bowl.
2. Place salmon fillets in a medium glass baking dish, cover with marinade.
2. Place salmon fillets in a medium glass baking dish, cover with marinade.
3. Marinate in the fridge for an hour.
3. Marinate in the fridge for an hour.
4. Preheat oven to 375º F (190 º C).
4. Preheat oven to 375º F (190 º C).
5. Place salmon in aluminum foil, cover with marinade and seal.
5. Place salmon in aluminum foil, cover with marinade and seal.
6. Place sealed salmon in a glass dish; bake 35 to 45 minutes.
6. Place sealed salmon in a glass dish; bake 35 to 45 minutes.
7. Serve with rice or potatoes.
7. Serve with rice or potatoes.
Source
Source
Page | 30
Page | 30
Salmon with Brown Sugar, Onions, and Rice
Salmon with Brown Sugar, Onions, and Rice
When purchasing salmon, always look for wild pacific salmon. Salmon is very
high in omega fatty acids that we need in our diets to stay healthy.
When purchasing salmon, always look for wild pacific salmon. Salmon is very
high in omega fatty acids that we need in our diets to stay healthy.
Ingredients
Ingredients
1 whole salmon filleted 1 large onion julienne 1 cup brown sugar Salt and pepper to taste 2 tsp. lemon juice
1 ½ cups cooked salmon 1 whole salmon filleted 1 large onion julienne 1 cup brown sugar Salt and pepper to taste 2 tsp. lemon juice
1 ½ cups cooked salmon Directions Directions 1. Preheat the oven to 400º C.
1. Preheat the oven to 400º C.
2. Mix together the brown sugar and lemon juice in a small bowl and rub over
the fish.
2. Mix together the brown sugar and lemon juice in a small bowl and rub over
the fish.
3. Place on a baking sheet with onions on top and bake for hour or until cooked
to your desire with crisp onions.
3. Place on a baking sheet with onions on top and bake for hour or until cooked
to your desire with crisp onions.
4. Start cooking rice at the same time as preheating the oven.
4. Start cooking rice at the same time as preheating the oven.
Source
Source
Recipe by Dion Stewart.
Page | 31
Page | 31
Mongolian Bison Stir-Fry
Mongolian Bison Stir-Fry
Ingredients
Ingredients
Sauce
Sauce
Directions
Directions
2 tbsp. cornstarch
1 lb. boneless bison steak, cut into thin strips
2 tbsp. cornstarch
1 lb. boneless bison steak, cut into thin strips
2½ tsp. cornstarch
2 tbsp. soy sauce
¾ cup water
½ tsp. sugar
1 tsp. sesame seeds, toasted
¼ tsp. crushed red pepper flakes
2 tbsp. vegetable oil
2 carrots, cut diagonally into thin slices
2 green onions, cut into 2 inch lengths
2½ tsp. cornstarch
2 tbsp. soy sauce
¾ cup water
½ tsp. sugar
1 tsp. sesame seeds, toasted
¼ tsp. crushed red pepper flakes
2 carrots, cut diagonally into thin slices
2 green onions, cut into 2 inch lengths
1. In a medium bowl, combine soy sauce, cornstarch and garlic. Stir in bison
and let stand for 10 minutes.
1. In a medium bowl, combine soy sauce, cornstarch and garlic. Stir in bison
and let stand for 10 minutes.
2. For the sauce, in a second small bowl, combine cornstarch, soy sauce, water,
sugar, sesame seeds and red pepper flakes; set aside.
2. For the sauce, in a second small bowl, combine cornstarch, soy sauce, water,
sugar, sesame seeds and red pepper flakes; set aside.
3. Heat 1 tbsp. oil in large skillet over high heat, add bison and cook for one
minute. Remove from pan.
3. Heat 1 tbsp. oil in large skillet over high heat, add bison and cook for one
minute. Remove from pan.
4. Heat remaining oil in the same skillet. Add carrots and whites of green
onions. Stir-fry for two minutes. Add green onion tops and stir-fry for 1
minute. Add bison and sauce mixture and cook, stirring until sauce simmers
and thickens.
4. Heat remaining oil in the same skillet. Add carrots and whites of green
onions. Stir-fry for two minutes. Add green onion tops and stir-fry for 1
minute. Add bison and sauce mixture and cook, stirring until sauce simmers
and thickens.
5. Serve with rice and broccoli if desired.
5. Serve with rice and broccoli if desired.
Source
Page | 32
Source
Page | 32
Slow Cooker Pepper Steak
Slow Cooker Pepper Steak
Ingredients
Ingredients
Directions
Directions
2 lbs. beef sirloin, cut into 2 inch strips. Substitute moose or elk if available
Garlic powder to taste
1 cube beef bouillon
¼ cup hot water
1 tbsp. cornstarch
½ cup chopped onion
2 large green bell peppers, roughly chopped
1 can (14.5 oz) stewed tomatoes, with liquid
3 tbsp. soy sauce
1 tsp. white sugar
1 tsp. salt
1.
Sprinkle strips of sirloin with garlic powder to taste.
2.
2 lbs. beef sirloin, cut into 2 inch strips. Substitute moose or elk if available
Garlic powder to taste
1 cube beef bouillon
¼ cup hot water
1 tbsp. cornstarch
½ cup chopped onion
2 large green bell peppers, roughly chopped
1 can (14.5 oz) stewed tomatoes, with liquid
3 tbsp. soy sauce
1 tsp. white sugar
1 tsp. salt
1.
Sprinkle strips of sirloin with garlic powder to taste.
In a large skillet over medium heat, heat the vegetable oil and brown the
seasoned beef strips. Transfer to a slow cooker.
2.
In a large skillet over medium heat, heat the vegetable oil and brown the
seasoned beef strips. Transfer to a slow cooker.
3.
Mix bouillon cube with hot water until dissolved, then mix in cornstarch
until dissolved. Pour into the slow cooker with meat.
3.
Mix bouillon cube with hot water until dissolved, then mix in cornstarch
until dissolved. Pour into the slow cooker with meat.
4.
Stir in onion, green peppers, stewed tomatoes, soy sauce, sugar, and salt.
4.
Stir in onion, green peppers, stewed tomatoes, soy sauce, sugar, and salt.
5.
Cover, and cook on High for 3-4 hours, or on Low for 6-8 hours.
5.
Cover, and cook on High for 3-4 hours, or on Low for 6-8 hours.
Source
Source
*See image of local elders preparing and smoking moose meat on page 18.
*See image of local elders preparing and smoking moose meat on page 18.
Recipe submitted by Shirley Schweizer, a Nakazdli Elder and member of the
Prince George Dakelh Elders Society.
Page | 33
Page | 33
Traditional Salisbury Steak
Traditional Salisbury Steak
Ingredients
Ingredients
Directions
Directions
1 egg
2 tbsp. dry bread crumbs
½ tsp. garlic powder
¼ tsp. pepper
¾ lb. lean ground beef or moose
3 tbsp. all-purpose flour, divided
2 tsp. olive oil
¾ cup water
2 tbsp. ketchup
2 tsp. Worcestershire sauce
1 tsp. beef bouillon granules
1 medium onion, quartered and sliced
1 can (4 oz.) mushroom stems and pieces, drained
1 egg
2 tbsp. dry bread crumbs
½ tsp. garlic powder
¼ tsp. pepper
¾ lb. lean ground beef or moose
3 tbsp. all-purpose flour, divided
2 tsp. olive oil
¾ cup water
2 tbsp. ketchup
2 tsp. Worcestershire sauce
1 tsp. beef bouillon granules
1 medium onion, quartered and sliced
1 can (4 oz.) mushroom stems and pieces, drained
1.
In a small bowl, combine the egg, bread crumbs, garlic powder and
pepper.
1.
In a small bowl, combine the egg, bread crumbs, garlic powder and
pepper.
2.
Crumble beef over mixture; mix well.
2.
Crumble beef over mixture; mix well.
3.
Shape into two patties; dredge in 2 tablespoons flour.
3.
Shape into two patties; dredge in 2 tablespoons flour.
4.
In a small skillet, brown patties on both sides in oil; drain. Set patties
aside.
4.
In a small skillet, brown patties on both sides in oil; drain. Set patties
aside.
5.
Add the remaining flour to the skillet; whisk in water until smooth.
5.
Add the remaining flour to the skillet; whisk in water until smooth.
6.
Stir in the ketchup, Worcestershire sauce and bouillon. Add the onion
and mushrooms. Bring to a boil.
6.
Stir in the ketchup, Worcestershire sauce and bouillon. Add the onion
and mushrooms. Bring to a boil.
7.
Return patties to the pan. Reduce heat; cover and simmer for 15-20
minutes or until beef is no longer pink.
7.
Return patties to the pan. Reduce heat; cover and simmer for 15-20
minutes or until beef is no longer pink.
8.
Serve gravy over patties.
8.
Serve gravy over patties.
Source
Page | 34
Source
Page | 34
Bacon and Chicken Alfredo Bacon and Chicken Alfredo Ingredients
Ingredients
10 slices bacon, diced 1 lb. boneless, skinless chicken, cubed
1 large onion, diced
1 clove garlic, minced 1 cup parmesan cheese
1 bunch green onions
1 large tomato, diced
4 cups half and half cream
1 cup butter
1 pk. fettuccine pasta
10 slices bacon, diced 1 lb. boneless, skinless chicken, cubed
1 large onion, diced
1 clove garlic, minced 1 cup parmesan cheese
1 bunch green onions
1 large tomato, diced
4 cups half and half cream
1 cup butter
1 pk. fettuccine pasta
Directions Directions Over the past few years, it has become easier to find local and organic meats in
Northern BC. Places like the local farmers’ market provides a great venue for local
farmers and ranchers to sell items such as chicken, beef, pork and even specialty
meats such as bison and ostrich. You can sometimes even find pasta made with
local grains to purchase from restaurants that support local producers.
Over the past few years, it has become easier to find local and organic meats in
Northern BC. Places like the local farmers’ market provides a great venue for local
farmers and ranchers to sell items such as chicken, beef, pork and even specialty
meats such as bison and ostrich. You can sometimes even find pasta made with
local grains to purchase from restaurants that support local producers.
1. Cook your pasta according to package directions.
1. Cook your pasta according to package directions.
2. In a sauté pan, cook chicken until no longer pink.
2. In a sauté pan, cook chicken until no longer pink.
3. Add bacon and cook until crisp.
3. Add bacon and cook until crisp.
4. In a separate pan add the butter, onion, and garlic and sauté until translucent.
4. In a separate pan add the butter, onion, and garlic and sauté until translucent.
5. Slowly stir the cream and simmer until it gets it thickens.
5. Slowly stir the cream and simmer until it gets it thickens.
6. Add parmesan cheese and stir until melted.
6. Add parmesan cheese and stir until melted.
7. Remove the sauce from the heat and add bacon and chicken.
7. Remove the sauce from the heat and add bacon and chicken.
8. Pour over pasta and mix.
8. Pour over pasta and mix.
9. If desired, top with some more cheese.
9. If desired, top with some more cheese.
10. Serve with a local greens salad.
10. Serve with a local greens salad.
Source
Source
Page | 35
Page | 35
Snobby Joes Snobby Joes When making a sandwich type meal, using local or homemade bread and buns will
make your meal even better. You can find many different varieties of breads at
your local bakeries and farmers' market. When making a sandwich type meal, using local or homemade bread and buns will
make your meal even better. You can find many different varieties of breads at
your local bakeries and farmers' market. Ingredients Ingredients 1 cup uncooked green lentils 4 cups water 1 tbsp. olive oil 1 yellow onion, diced 1 green pepper, diced 2 cloves garlic, minced 3 tbsp. chili powder 2 tsp. oregano 1 tsp. salt 1 can (8 oz.) tomato sauce ¼ cup tomato paste 3 tbsp. maple syrup 1 tbsp. yellow mustard
4 whole wheat buns, sliced in half Directions
1.
Put the lentils in a small sauce pot and pour in four cups water. Cover and
bring to a boil.
1 cup uncooked green lentils 4 cups water 1 tbsp. olive oil 1 yellow onion, diced 1 green pepper, diced 2 cloves garlic, minced 3 tbsp. chili powder 2 tsp. oregano 1 tsp. salt 1 can (8 oz.) tomato sauce ¼ cup tomato paste 3 tbsp. maple syrup 1 tbsp. yellow mustard
4 whole wheat buns, sliced in half Directions
1.
Put the lentils in a small sauce pot and pour in four cups water. Cover and
bring to a boil.
2.
Once boiling, lower heat and simmer for about 20 minutes, until lentils are
soft. Drain and set aside.
2.
Once boiling, lower heat and simmer for about 20 minutes, until lentils are
soft. Drain and set aside.
3.
About 10 minutes before the lentils are done boiling, preheat a medium soup
pot over medium heat.
3.
About 10 minutes before the lentils are done boiling, preheat a medium soup
pot over medium heat.
4.
Sauté the onion and pepper in the oil for about 7 minutes, until softened.
4.
Sauté the onion and pepper in the oil for about 7 minutes, until softened.
5.
Add the garlic and sauté a minute more.
5.
Add the garlic and sauté a minute more.
6.
Add the cooked lentils, the chili powder, oregano and salt and mix.
6.
Add the cooked lentils, the chili powder, oregano and salt and mix.
7.
Add the tomato sauce and tomato paste. Cook for about 10 minutes.
7.
Add the tomato sauce and tomato paste. Cook for about 10 minutes.
8.
Add the maple syrup and mustard and heat through.
8.
Add the maple syrup and mustard and heat through.
9.
Turn the heat off and let sit for about 10 minutes, so that the flavors can
meld.
9.
Turn the heat off and let sit for about 10 minutes, so that the flavors can
meld.
10.
Place the lentil mixture over a bun and enjoy!
10.
Place the lentil mixture over a bun and enjoy!
Source
Recipe submitted by Alex (Local Prince George Youth).
Page | 36
Source
Recipe submitted by Alex (Local Prince George Youth).
Page | 36
Blueberry Peach Crisp
Blueberry Peach Crisp
Filling
Filling
Topping
Topping
Directions
Directions
4 medium peaches, peeled & sliced
1½ cups blueberries or Saskatoon berries, fresh or frozen
1 tbsp. lemon juice
2 tbsp. flour or cornstarch
1 tsp. cinnamon
4 medium peaches, peeled & sliced
1½ cups blueberries or Saskatoon berries, fresh or frozen
1 tbsp. lemon juice
2 tbsp. flour or cornstarch
1 tsp. cinnamon
½ cup oatmeal
1/3 cup flour
½ tsp. cinnamon
¼ cup margarine, non-hydrogenated
2 tbsp. brown sugar
1/3 cup low-calorie sweetener with sucralose (ex. Splenda®)
½ cup oatmeal
1/3 cup flour
½ tsp. cinnamon
¼ cup margarine, non-hydrogenated
2 tbsp. brown sugar
1/3 cup low-calorie sweetener with sucralose (ex. Splenda®)
1. In large bowl, combine peaches, blueberries, and lemon juice.
1. In large bowl, combine peaches, blueberries, and lemon juice.
2. In a separate bowl, combine flour (or cornstarch) and cinnamon. Mix into
peach and blueberry mixture. Pour into 2 L (8 inch) square baking dish
sprayed with non-stick cooking spray.
2. In a separate bowl, combine flour (or cornstarch) and cinnamon. Mix into
peach and blueberry mixture. Pour into 2 L (8 inch) square baking dish
sprayed with non-stick cooking spray.
3. In a medium bowl, blend together topping ingredients until crumbly. Spoon
over filling.
3. In a medium bowl, blend together topping ingredients until crumbly. Spoon
over filling.
4. Bake at 190° C (375° F) for 30 minutes or until bubbling.
4. Bake at 190° C (375° F) for 30 minutes or until bubbling.
5. Serve with ice cream.
5. Serve with ice cream.
Source
Recipe submitted by Cheryl Webster. Source: “Recipes for Healthy Living” The
North West Company, Winnipeg, Manitoba
Page | 37
Source
Recipe submitted by Cheryl Webster. Source: “Recipes for Healthy Living” The
North West Company, Winnipeg, Manitoba
Page | 37
Indian Ice Cream
Indian Ice Cream
Ingredients
Ingredients
Directions
Directions
Note
Note
Source
Source
See image of soapberries on page 23.
See image of soapberries on page 23.
Soapberries, dried or canned
Sugar, to taste
Soapberries, dried or canned
Sugar, to taste
Place a handful of berries into a bowl and add a little water. Beat or whisk until the
berries foam up into a pink colored froth. Add sugar to taste.
You can also add a banana to sweeten the dessert.
Place a handful of berries into a bowl and add a little water. Beat or whisk until the
berries foam up into a pink colored froth. Add sugar to taste.
You can also add a banana to sweeten the dessert.
Recipe submitted by Laura Blumhagen.
Recipe submitted by Laura Blumhagen.
Page | 38
Page | 38
Deep Fried Ice Cream
Deep Fried Ice Cream
Ingredients
Ingredients
Directions
Directions
2 loafs bread, no crust
1 tub ice cream
¾ cup canola oil
½ cup sugar
½ cup cinnamon
2 loafs bread, no crust
1 tub ice cream
¾ cup canola oil
½ cup sugar
½ cup cinnamon
1. Take two slices of bread and press and shape around a scoop of ice cream.
1. Take two slices of bread and press and shape around a scoop of ice cream.
2. Have a chilled tray to put the ice cream balls on so they don't melt.
2. Have a chilled tray to put the ice cream balls on so they don't melt.
3. In a large saucepan heat the canola oil until hot enough.
3. In a large saucepan heat the canola oil until hot enough.
4. Slowly put the treats in.
4. Slowly put the treats in.
5. Consistently turn them so that all sides are equally golden.
5. Consistently turn them so that all sides are equally golden.
Source
Source
Page | 39
Page | 39
Local Producers and Businesses
Local Producers and Businesses
Use these local vendors and producers to find a variety of wonderful local foods,
which are grown and produced in the Prince George Area. These vendors and
producers all sell their products at the PG Farmers’ Market every Saturday from
8:30 am to 2:00 pm throughout the year at the corner of Third Avenue and George
Street.
Use these local vendors and producers to find a variety of wonderful local foods,
which are grown and produced in the Prince George Area. These vendors and
producers all sell their products at the PG Farmers’ Market every Saturday from
8:30 am to 2:00 pm throughout the year at the corner of Third Avenue and George
Street.
Some vendors at the PG Farmers’ Market
 P&R Organics (variety of local and organic vegetables and herbs)
 October Farms Bison Ranch (locally raised Bison products)
 Red Rooster Bakery (use local and organic grain)
 Ryser Farms (local potatoes)
 Marlinspike Gardens (local fruit, vegetables, herbs)
 Sweder Berries (locally grown berries that are pesticide-free)
 Central Perk Coffee (locally roasted coffee. Fair Trade and Organic)
 4B’s Honey (locally produced honey)
Some vendors at the PG Farmers’ Market
 P&R Organics (variety of local and organic vegetables and herbs)
 October Farms Bison Ranch (locally raised Bison products)
 Red Rooster Bakery (use local and organic grain)
 Ryser Farms (local potatoes)
 Marlinspike Gardens (local fruit, vegetables, herbs)
 Sweder Berries (locally grown berries that are pesticide-free)
 Central Perk Coffee (locally roasted coffee. Fair Trade and Organic)
 4B’s Honey (locally produced honey)
Some local businesses that support local producers and use local products
 Rogers Custom Meats
 Homesteader Meats
 Cimo Mediterranean Grill
 Sassafras Savouries Café and Catering
 Thirsty Moose Pub (UNBC)
 Ave Maria Health Food and Specialties and Mother Maria’s Market
Some local businesses that support local producers and use local products
 Rogers Custom Meats
 Homesteader Meats
 Cimo Mediterranean Grill
 Sassafras Savouries Café and Catering
 Thirsty Moose Pub (UNBC)
 Ave Maria Health Food and Specialties and Mother Maria’s Market
Page | 40
Page | 40

Local and Traditional Food Recipes

Transcription

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