dinner

Grilled Pork Ribs with Homemade Barbecue Sauce

Grilled Pork Ribs with Homemade Barbecue Sauce

Like making homemade salad dressing, barbecue sauce can be made in minutes and is limited only by your creativity and taste.   This recipe is modified from Ly’s Grilled Fire Ribs in The Chez Piggy Cookbook.  Chez Piggy (www.chezpiggy.com) is a restaurant in Kingston, Ontario where Cathy once stopped for lunch while driving across Canada with her family.  The lunch was so good, she bought the cookbook and the ribs are definitely top of the list for great recipes.  We’ve modified the sauce to reduce the sugar.   Grilled Pork Ribs with Homemade Barbecue Sauce Serves 4.   450 g (1/2 lb) of pork baby back ribs, per person, cut in serving sized pieces 125 ml (1/2 cup) water Juice of half a lemon (about 15 ml (1 Tbsp))   Heat the oven to 325 F.  Add the lemon juice to the water.  Put the ribs on a broiler pan and baste the top with the lemon-water.  Bake about 2 hours, basting with lemon-water every 30 minutes or so.  This will soften and tenderize the ribs.   When the ribs are almost done, you can make the barbecue sauce.   125 ml (1/2 cup) ketchup 30 ml (2 Tbsp) apple cider vinegar or beer 15 ml (1 Tbsp) molasses 15 ml (1 Tbsp) oyster sauce or low-sodium soy sauce 7 ml (1 ½ tsp) Worchestershire sauce 15 ml (1 Tbsp) grated fresh ginger 15 ml (1 Tbsp) minced garlic 1 fresh Thai chili pepper or 7 ml (1 ½ tsp) chili powder or 2 ml (1/2 tsp) red pepper flakes (adjust the heat to taste)   Mix all the ingredients for the barbecue sauce together in a microwave safe container such as a pyrex measuring cup.  Microwave 30 seconds, 3 times, stirring in between.  Makes about 175 ml (3/4 cup).  Can be stored in the fridge for at least two weeks.   Brush the ribs with sauce.  Return to the oven for 20 minutes. Nutritional Analysis (per serving):  Ribs: 242 kcal, 18 g fat, 7 g saturated fat, 0.3 g carbohydrate, 0 g fibre, 18.5 g protein, 87 mg sodium.  Canada Food Guide Servings: 1 Meat and Alternatives.  Sauce: 60 kcal, 0.2 g fat, 0 g saturated fat, 15 g carbohydrates, 1 g fibre, 1 g protein, 498 mg sodium.  Canada Food Guide Servings:  0.5 Vegetables and Fruit. Handy Tip:  When you buy fresh ginger, cut it in different sized chunks, put it in a ziplock bag and freeze it.  When you need it, take a chunk equal to the amount you need and let it sit on the counter for about 5 minutes.  It won’t dry out in storage and will be a snap to grate into your favourite recipe.  Try adding it to a fruit or green smoothie for extra...

Read More

Fresh Sweet Corn!

Fresh Sweet Corn!

There’s nothing better or easier to prepare than fresh sweet corn…and now is the time that fresh corn is available in abundance on the prairies.  We usually boil it in a nice big pot of water for 5-8 minutes until it has reached the desired ‘doneness’, dust it with a bit of butter and sprinkle it with salt and pepper to taste.  Leftover corn can be added to salads or salsas.  If you’re looking for something a little different for your next BBQ, try this Mexican style corn recipe.   Serve with Pulse Canada’s  Black Bean Burgers (with or without the buns).       Elote (Mexican Grilled Corn) http://www.bonappetit.com/recipe/elote Ingredients Vegetable oil, for brushing 1 teaspoon chile powder ½ teaspoon cayenne powder 8 ears of corn, husked ¼ cup mayonnaise or unsalted butter ½ cup crumbled cotija cheese, Parmesan, or ricotta salata 1 lime, cut into 8 wedges   Preparation Build a medium-hot fire in a charcoal grill or heat a gas grill to high. Brush grill grate with oil. Combine chile powder and cayenne in a small bowl. Grill corn, turning occasionally with tongs, until cooked through and lightly charred, about 10 minutes. Remove from grill and immediately brush each ear with 1½ tsp. mayonnaise. Sprinkle each with 1 Tbsp. cheese and a pinch of chile powder mixture. Squeeze 1 lime wedge over each ear and serve. Nutritional analysis (per cob): 160 kcal, 9 g fat, 2 g saturated fat, 18 g carbohydrates, 2 g fibre, 6 g protein.  Canada’s Food Guide Servings:  1.1 Vegetables & Fruit, 0.3 Milk and...

Read More

Experiencing the Mediterranean Diet firsthand, part 3!

Experiencing the Mediterranean Diet firsthand, part 3!

People are interested in the Mediterranean Diet pattern because of studies dating to the 1950’s that countries around the Mediterranean (Italy but also Spain, Greece, France) had lower levels of heart disease than European countries with different dietary patterns.  More recent research has upheld the benefits of the Mediterranean diet for preventing not only heart disease but also diabetes, certain kinds of cancer, even dementias like Alzheimer’s Disease.  Why this is true is not known for sure, and everyone has a favourite theory but what is probably true is that it’s not just one food but rather the whole pattern of foods, along with other aspects of lifestyle such as physical activity, the social aspects of eating and so on. The Mediterreanean diet pyramid shows the types of foods included in the traditional diet pattern, underpinned by physical activity and social interactions. Plant-based foods are grouped together and the recommendation is that some of these foods be eaten at every meal.  This is different from Eating Well with Canada’s Food Guide, which separates Vegetables and Fruits from Grains, but similar in that both recommend the most amount of food servings come from plant-based foods.  Another difference is that the legumes (dried peas, beans, lentils, chickpeas) are included here, whereas in Canada’s Food Guide they are placed in Meat and Alternatives because of their high protein content.  Next up the pyramid comes fish and seafood, which makes total sense when you live next to the Mediterranean Sea (and perhaps next to the Atlantic, Pacific or Arctic Oceans in Canada) but not so much sense in Saskatchewan!  This is followed by poultry, eggs and dairy (mainly cheese and yogurt), recommended daily to weekly.  The top of the pyramid has meats and sweets, which are recommended “less often”, implying less than once per week.  Fluid intake centres on drinking water, with wine in moderation.   One of the recipes we saw demonstrated for us was a delicious, creamy soup base, which we had eaten previously with white beans, possibly cannellini beans.  The amount of each ingredient is an approximation – have fun trying your own versions. Creamy Soup Base with Beans a la Guiseppe  Heat 1-2 Tbsp (15-30 mL) olive oil in a large saucepan. Add one coarsely chopped yellow onion and sauté until translucent but not browned. Pour in about 4 cups (1 litre) of water. Add 2 cubed white potatoes, half a dozen fully ripe cherry tomatoes cut in half and a stalk of celery, chopped. Salt to taste. Bring to a simmer and let cook until the potatoes disintegrate. At this point, add 1 cup (250 ml) cooked cannellini beans or, as Guiseppe says, whatever you like in your soup – some smoked provolone cheese, ham, fresh spinach or Swiss chard, grated carrots – the great thing about this soup base is that it’s infinitely flexible.  If you like a really smooth soup, put the base in the blender or food processor for a few seconds before returning to the pot and adding the other ingredients. Additional water can be added as needed to achieve the desired...

Read More

Hot off the press! PPEP Summer Newsletter

Hot off the press! PPEP Summer Newsletter

Barbecuing is a favourite summer pastime – our summer newsletter tackles the question “Is BBQing healthy?” and features a simple Planked Salmon BBQ menu with fresh potatoes, veggies and dip and Rhubarb-Bumbleberry Pie.  We also identify some opportunities to participate in nutrition research for those of you in the Edmonton area.

Read More

Strawberries!

Strawberries!

We always look forward to fresh local strawberries.  They are another sign that summer has finally arrived.  They make a colourful addition to any meal and they have the benefit of being low in calories but relatively high in nutritional value.  From a nutritional standpoint, they are high in anthocyanin and ellagic acid, an excellent source of Vitamin C, a good source of vitamin B-6, niacin, riboflavin, pantothenic acid and folic acid and contain vitamin-A, vitamin-E and health promoting flavonoid poly phenolic antioxidants such as lutein, zea-xanthin, and beta-carotene in small amounts as well as minerals like potassium, manganese, fluorine, copper, iron and iodine. Pam Collacott, CTV News Ottawa’s Food Specialist, recently ran a feature on local strawberries and demonstrated the following Brown Rice and Strawberry Salad.  Click here to see the demo and other strawberry recipes.  The recipe is from Foodland Ontario  www.foodlandontario.ca.  We added the Nutritional analysis.  Add a half a grilled chicken breast per person and a small green salad to complete the meal. BROWN RICE AND STRAWBERRY SALAD Serves 4 to 6. 2 cups (500 mL) chicken or vegetable stock 1 cup (250 mL) whole grain brown rice 1/3 cup (83 mL) each: coarsely chopped pecans, sunflower seeds and pumpkin seeds ¼ cup (63 mL) each: cider vinegar and vegetable oil 1 tablespoon (15 mL) liquid honey 1 teaspoon (5 mL) ground or cracked pepper 3 cups (750 mL) hulled quartered Ontario strawberries 3 Ontario green onions, trimmed and sliced ½ cup (125 mL) torn fresh basil 1/3 cup (83 mL) slivered dried apricots Garnish: Ontario lettuce leaves, fanned strawberries and basil leaves In medium saucepan, bring stock and rice to boil; cover, reduce heat to medium-low and cook for 20 to 25 minutes or until just tender. Drain off any liquid and let cool. Meanwhile in dry medium skillet, toast pecans, sunflower seeds and pumpkin seeds for 2 to 3 minutes. Let cool. In bowl or jar, mix or shake together vinegar, oil, honey and pepper. Five to 10 minutes before serving, pour dressing over berries and toss to coat. Add toasted nuts, seeds, green onions and basil to rice; stir in strawberry mixture and apricots. Serve at room temperature on lettuce lined plates and garnish with fanned strawberries and basil leaves if desired. Nutritional Analysis per serving, based on 6 servings (by PPEP using EATracker):   Brown Rice and Strawberry Salad (alone): 360 kcal, 25 g fat, 2.8 g saturated fat, 29 g carbohydrate, 5 g fibre, 10 g protein, 120 mg sodium. Canada’s Food Guide Servings: Vegetables and Fruits 1.3, Grain Products 0.3, Meat Alternatives  0.7. Brown Rice and Strawberry Salad served with 1/2 grilled chicken breast and 1/3 cup of spring greens:  455 kcal, 26 g fat, 3.2 g saturated fat, 30 g carbohydrate, 6 g fibre, 29 g protein, 120 mg sodium. Canada’s Food Guide Servings: Vegetables and Fruits 1.7, Grain Products 0.3, Meat Alternatives...

Read More

Nothing says ‘summer’ like barbecuing!

Nothing says ‘summer’ like barbecuing!

No matter what we barbecue, there’s something special about a summer barbecue.  We tend to eat outside on the deck and have friends over more often in summer.  Summer days are longer and life seems to take on a more relaxed pace…and food seems fresher and more flavourful.  Nancy Hughes developed a number of recipes for us for the Pure Prairie Eating Plan and one of our favourites is the Grilled Sirloin with Fresh Horseradish-Mint Relish on page 148.  Here it is again, just in time for the nice warm summer days.  Serve with fresh baby potatoes and asparagus. Grilled Sirloin with Fresh Horseradish-Mint Relish Serves 4  Serving Size: 4 oz (116 g) cooked steak, 1/2 cup (125 mL) relish Ingredients: 1/2 tsp (2 mL) coarsely ground black pepper 1/4 tsp (1 mL) salt 1/8 tsp (0.5 mL) red pepper flakes 1 lb (450 g) boneless beef sirloin steak, trimmed of fat 1 Tbsp (15 mL) canola oil   Relish: 1/2 medium poblano chili pepper, seeded and finely chopped 1/4 cup (60 mL) diced cucumber 1 cup (250 mL) diced tomato 2 Tbsp (30 mL) chopped fresh mint 3 Tbsp (45 mL) grated fresh horseradish 4 1/2 tsp (20 mL) cider vinegar 1 Tbsp (15 mL) canola oil 1/4 tsp (1 mL) salt  Directions: 1.  Preheat barbecue to medium heat 2.  Combine the black pepper, salt and pepper flakes in a small bowl.  Brush both sides of the beef with 1 Tbsp (15 mL) of canola oil and sprinkle both sides of the beef with the pepper mixture. 3.  Barbecue for 4 minutes on each side or until desired doneness. Use a food thermometer to check internal temperatures: 145oF (63oC) for medium rare; 160oF (71oC) for medium; 170oF (77oC) for well done. Place on cutting board and let stand for 3 minutes before thinly slicing. 4.  Meanwhile, combine relish ingredients in a medium bowl.  Serve beef with relish alongside. About this recipe:  Not only tasty, this steak packs a nutritious punch with 34 g of protein plus iron, B vitamins and other valuable nutrients.  Nutritional Analysis (per serving): 265 kcal, 16 g fat, 4 g saturated fat, 5 g carbohydrate, 2 g fibre, 34 g protein. Chef’s tip:  You can substitute green bell peppers for poblano and add 1/8 tsp (0.5 mL) dried pepper...

Read More