“Try one of these savoury muffins with your coffee in the morning, moist and buttery morning.”

Preparation time: 15 minutes

Total time: 30-35 minutes

1 egg

1 cp (250 ml) Smooth Peanut Butter

¼ cup (62.5 ml) oil

½ cup (125 ml) firmly packed brown sugar

1 cup (250 ml) milk

1 cup (250 ml) flour

1 tablespoon (15 ml) Baking Powder

½ tablespoon (7.5 ml) salt

½ tablespoon (7.5 ml) baking soda

2 tablespoons (30 ml) Pure Raspberry Jam

2 tablespoons (30 ml) Pure Blueberry Jam

Preheat your oven to 400 degrees Fahrenheit (200 degrees Celsius).  Beat 1 egg, 1 cup of peanut butter and the oil in a large bowl with a wire whisk until smooth and well blended.  Add the sugar and mix well.  Gradually add milk, mixing completely after each addition and then set aside till later.

Mix flour, baking powder, baking soda and salt together in separate bowl and then add to peanut butter mixture and stir until it’s just moistened.

Spoon just enough batter into each of twelve paper-lined muffin cups to cover bottom of cup, no more.

Spoon the raspberry and strawberry jam evenly into each cup, making sure of course that you put an equal amount in each and that you leave enough space on top for the remaining batter.

Bake 15 minutes or until just lightly browned.  Cool in pan 5 minutes.  Remove to wire rack and cool completely.

Makes 1 dozen or 12 muffins

“Try this variation on an old favourite, the sweet, salty and sour combination of chocolate, peanut butter and raspberry is a taste treat your taste buds will want more and more of”

Preparation time: 10-13 minutes

Total time: 30-35 minutes

1 egg

1 cup Smooth Peanut Butter

1 cup raspberry jam

½ cup sugar

2 squares Baker’s semi-sweet chocolate, chopped

Preheat your oven to 325 degrees Fahrenheit (170 degrees Celsius).  Mix egg, peanut butter and sugar until well blended and smooth.

Spread into 8 inch square baking pan, sspread raspberry on top and then, sprinkle with chocolate.

Bake squares for 20-22 minutes.  Then spread chocolate evenly over peanut butter layer using small spatula and cool completely before cutting into squares to serve.

When the squares are cooled, place in an airtight container and then if you want you can freeze it for up to one month, they’ll stay good longer this way.  Just remember to thaw them at room temperature before serving to your guests or family

Makes a total of 16 large servings for your hungry tribe of 1 square each.

“This is an unusual pie, but can be done in many variations, depending on the fruit you use.”

“I can remember sitting in front of the television eating this one with grandma, I miss her and mom, but such is the way of life, this one is for them.”

Preparation time: 40-45 minutes

Total time: 85-90 minutes

¾ cup (187.5 ml) crushed wafers (about 24 wafers)

¼ cup (62.5 ml) firmly packed brown sugar

¼ cup (62.5 ml) butter, melted

125 grams (1/2 of 250 gram package) Brick Cream Cheese, softened

1 frozen deep dish pie shell (1/2 of 350 gram package), thawed

2 large baking apples, peeled, sliced

1 large pear, peeled, slice

2 kiwis, peeled, sliced

1/3 cup granulated sugar

¼ cup flour

½ tablespoon ground cinnamon

1 ¼ cups thawed Cool Whip Whipped Topping

Preheat your oven to 375 degrees Fahrenheit (190 degrees Celsius).  Mix wafer crumbs, brown sugar and butter until well blended, and then set aside, till later.

Spread cream cheese carefully onto bottom of pie shell, sprinkle half of the wafer crumbs on top and then set aside, till later.

Combine fruits in large bowl, add granulated sugar, flour and cinnamon, and then toss vigorously to coat.

Spoon the fruit mixture over crumb layer in pie shell and then sprinkle remaining wafer crumbs on top.

Bake for 45-48 minutes, or until fruit is tender and pie shell is slightly browned, making sure to loosely cover the pie with foil after about 25 minutes, to prevent crust from overcooking (browning), just keep an eye on it every few minutes.

Cool pie on wire rack.

Serve with the whipped topping.

Store leftovers in refrigerator when not in use.

Makes 10 servings of 1 slice each

If you want to try something different, replace the cinnamon with ground ginger or nutmeg.

“I use to love to sit and watch grandmother prepare to cook these bars, sitting by the oven, waiting, was often a highlight of the day.”

“It’s almost impossible to improve on cheesecake, but I think this crunchy delicious combo does it.”

Recipe and story by Warren Hayashi

“This one is for you, Randy and your girls Nancy, I hope you enjoy it.”

Warren Hayashi

Preparation time: 15 -20 minutes

Total time: 5 hours (including refrigerating time)

1 cup (250 ml) pecan pieces, divided, chopped

1 cup (250 ml) walnut pieces, divided, chopped

1 cup (250 ml) cashew pieces, divided, chopped

1 ½ cups (375 ml) crushed wafers (about 50 wafers)

¼ cup butter, melted

4 packages (250 grams each) Brick Cream Cheese, softened

1 cup (250 ml) sugar

1 cup (250 ml) sour cream

3 tablespoons (45 ml) flour

1 tablespoon (15 ml) vanilla

4 eggs

24 caramels (Kraft or other brand)

1 tablespoon (15 ml) WATER

3 squares semi-sweet chocolate, melted*

Preheat your oven to 325 degrees Fahrenheit (170 degrees Celsius).  Line a 13 by 9 inch baking pan with foil, with ends of the foil extending over sides of pan.

Remove ½ cup of the pecans, walnuts and cashews and set them aside, till later.  Now, finely chop the other half cup of pecans, walnuts and cashews.

Mix the three kinds of nuts with wafer crumbs and melted butter and then line the bottom and sides of the prepared pan and refrigerate until you want to use it.

Beat cream cheese and sugar in large bowl with electric mixer on medium speed until it is smooth and well blended.  Add sour cream, flour, and vanilla and then mix well.  Add eggs, one at a time, mixing on low speed after each egg, just until it is blended and then pour over the refrigerated crust.

Bake 45-50 minutes or until centre is almost set and then cool completely.  Place caramels in microwavable bowl, add water, and then microwave on high for 1 minute, or until caramel is completely melted when stirred.

Pour this caramel mixture over the cheesecake, top with the remaining three kinds of nuts and then pour the melted chocolate over the top of the cheesecake.

Refrigerate for at least 4 hours.

Remember to use foil handles to remove cheesecake from pan before cutting into pieces to serve to your hungry crowd.

Store leftovers covered in refrigerator.

Will make 32 servings of 1 piece each.

*To easily melt the chocolate unwrap one square of chocolate and place it in a microwavable bowl and then microwave on medium heat for 1 minute, stir it after 30 seconds to check it.  Just add 10 seconds of microwave time for each additional bar you melt in the microwave.

“This recipe was also passed down from my grandmother to my mother and then to me, I hope you enjoy it.”

“Each bite of this moist and delicious taste treat will leave you wanting more.”

Preparation time: 20 minutes

Total time: 55 minutes

1 package (2 layer size) spice cake mix

1 ¾ cups (437.5 ml) fresh pumpkin

1 cup (250 ml) Miracle Whip dressing

3 eggs

1 package (250 grams) Brick Cream Cheese

¼ cup butter, softened

2 tablespoons milk

1 tablespoon vanilla

4 cups (1 litre) icing sugar

Preheat your oven to 350 degrees Fahrenheit (180 degrees Celsius).  Grease a 13 by 9 inch baking pan and set it aside till later.

Beat cake mix, pumpkin, dressing and eggs in large bowl with electric mixer on medium speed until well blended and then pour the mixture into the prepared pan.

Bake 32-35 minutes or until wooden toothpick inserted in centre comes out totally clean.  Cool the cake completely in pan on wire rack.

Beat cream cheese, butter, milk and vanilla in large bowl with electric mixer on medium speed until mixture is well blended.  Gradually add the icing sugar, beating mixture after each addition until smooth and well blended.  Spread frosting over the cooled cake.

Cut cake into even pieces to serve or store in the refrigerator when not used.

Makes 2 dozen or 24 servings, 1 slice each.

“Each taste of this unforgettable taste treat explodes with the sweet flavour of ripe bananas and strawberries combined with the nutty taste of walnuts and cashews.”

Preparation time: 20-25 minutes

Total time: 100 minutes (including cooking time)

1 package (2 layer size) yellow or white cake mix

3 eggs

1 cup (250 ml) mashed ripe bananas (about 3 bananas)

1 cup (250 ml) mashed fresh strawberries

1 cup (250 ml) sour cream

¼ cup (62.5 ml) oil

1 package (250 grams) Cream Cheese, softened

½ cup butter (125 ml), softened

4 cups (1 litre) icing sugar

1 cup walnut pieces, finely chopped

1 cup cashews, finely chopped

Preheat your oven to 350 degrees Fahrenheit (180 degrees Celsius).  Grease and flour a 13 by 9 inch baking pan and set it aside till later.

Beat cake mix, eggs, bananas, sour cream, strawberries, cashew pieces and oil in a large bowl with electric mixer on low speed just until moistened, stopping frequently to scrape the bottom and side of the bowl.  Now beat on medium speed for 2 minutes and then pour into the prepared pan.

Bake for 35-40 minutes or until wooden toothpick inserted in centre of cake comes out clean.

Cool the cake completely while still and pan on while rack.

Beat cream cheese and butter in large bowl with electric mixer on medium speed until well blended.  Gradually add icing sugar, beating after each addition until well blended and smooth in texture.

Remove cake from the pan; cut crosswise in half, place one half on top side down on serving plate and spread frosting.  Put the second half of the cake on top, top side up, and frost top and sides of cake with remaining frosting.*

Carefully press the walnuts into the frosting on the cake and store in refrigerator when not eating.

Makes 16 large slices

*To neatly frost a cake, put it in the fridge for about twenty minutes first.

“There are a lot of flavours for Jell-o pudding, the two we use here Lemon and Chocolate, may see like odd couples, but wait till you taste the combination.”

Preparation time: 15 minutes

Total time: 3 hours, 30 minutes (including refrigeration time)

1 ¼ (312.5 ml) cups baking crumbs, your brand choice

¼ cup (62.5 ml) non-hydrogenated margarine, melted

1 ½ cup (375 ml) cold milk

1 package (2 serving size) Jell-O Chocolate Instant Pudding

1 package (2 serving size) Jell-O Lemon Instant Pudding

2 cups (500 ml) thawed whipped topping, divided

Preheat your oven to 350 degrees Fahrenheit (180 degrees Celsius).  Mix baking crumbs and margarine and then press the mixture firmly onto the bottom and sides of 9 inch pie plate and then bake in oven for 8 minutes.  Take out and let cool.

 Pour milk into large bowl.  Add dry pudding mix from both packages; beat with wire whisk for 2-3 minutes, until it’s well blended.  Spoon half the pudding mixture into the pie crust.  Gently stir 1 cup of the whipped topping into the remaining pudding and then spoon onto the top of the pudding layer in the pie crust.

Top with the remaining 1 cup of whipped topping and then refrigerate for at least 3 hours, and store it in the refrigerator when not in use.

Makes 10 slices per pie

  My grandmother would want to know what you think, so if you get time, drop me a message to let me know what you think of her recipe.

Recipe and story by Warren Hayashi

“Hungry people will love the surprise inside this delicious, healthy-choice loaf bread: a raspberry cream center.”

                                            Layered Raspberry Pumpkin Loaf

Preparation time: 20-25 minutes

Total time: 85-90 minutes

Loaf:

1 cup (250 ml) fresh pumpkin

1 cup (250 ml) granulated sugar

½ cup (125 ml) firmly packed brown sugar

3 egg whites

½ cup (125 ml) skim milk

¼ cup (62.5 ml) canola oil

2 cups (500 ml) flour)

2 ½ tablespoons (37.5 ml) baking powder

2 tablespoons (30 ml) pumpkin pie spice

¼ tablespoon (3.75 ml) salt

Cream filling:

1 cup (250 ml) fresh raspberry jam

1 package (250 grams) Light Cream Cheese Spread, softened

2 tablespoons granulated sugar

1 egg white

Preheat your oven to 350 degrees Fahrenheit (180 degrees Celsius).  Grease a non-stick 9-5 inch loaf pan; set it aside till later.

Mix pumpkin, 1 cup of granulated sugar, the brown sugar, 3 egg whites, milk and oil in large bowl.  Add flour, baking powder, pie spice and salt, stir until it’s just moistened and then set aside.

Beat cream cheese spread, raspberry jam, 2 tablespoons of granulated sugar and 1 egg white with a wire whisk until the mixture is well blended.

Spoon half of the pumpkin batter into prepared pan and then layer the top of this with the raspberry cream cheese, and finish by putting the remaining pumpkin batter on top of the cream filling.

Bake 60-65 minutes, or until wooden toothpick inserted in center of loaf comes out clean.

To help remove loaf from pan, run knife or spatula along inside of pan edges to loosen loaf.  Cool loaf in pan, on wire rack and make sure to cool completely before serving.

Will make 1 loaf or 16 slices (1 slice approximately 70 grams)

Calories 220, Fat 7 grams (saturated 2.5 grams), cholesterol 15 mg, sodium 180 mg, carbohydrate 36 grams, fibre 1 gram, sugar 22 grams, protein 4 grams, vitamin A 30%DV, vitamin C 2% DV, calcium 6% DV, iron 8% DV

Recipes and story by Warren Hayashi              

Man has been taking the time to hunt down and then put a wonderfully seasoned cut of meat onto a spit since the discovery of fire and into a heated oven since he discovered life could be a little easier around the home for his little Eve and a profit could be made selling everyone one of these new fangled contraptions, an oven you say. 

The savour aromas of these six meaty delights will fill your kitchen with smells that will reach deep into the beast within your hungry tigers and bring forth ancient memories of sitting around an open fire eating a meaty fare or more recent memories of Christmas dinner with your family.

A simple and easy cooking method, roasting meat requires a little advance planning, but preparing and cooking a roast is a simple and efficient way to feed your famished tribe.  The key to cooking tasty and tender roast meats is the choice of cut.  The best beef and pork roasts are obtained from the loin and rib areas, while the truly premium cuts are beef tenderloin, prime rib, pork loin and crown roast of pork, all rich in fat and flavour but more expensive to obtain.

The leaner and more affordable oven roasts are the sirloin cuts, they are tender enough to benefit from the dry heat of roasting in an oven or over an open fire.  If your planning on using a braising or pot roasting method you can use a tough cut of meat, such as beef chuck, top round, or a pork shoulder or butt roast, with deliciously filling results.

Select a young bird, the leanest pork loin, juiciest rack of lamb, or best prime rib or pot roast for these six recipes that offer a novel take on an ancient tradition.  Be sure to check out the tasty side selections, they’re all created to cook in the oven alongside the roasts, saving valuable cooking time and energy for other thing.

1.

                                Lemon-Skin Garlic Roast Chicken

1 (5 pound/2.5 kg) roasting chicken

½ small onion, chunked

½ lemon, chunked

1 (4 inch/10cm) fresh rosemary sprig, cut up

Juice of ½ lemon

Peel of ½ lemon (no white pith)

4 garlic cloves, sliced

2 tablespoons (30 ml) chopped fresh rosemary

1 tablespoon (15 ml) chopped fresh sage

½ tablespoon (3ml) coarse black pepper

½ tablespoon (3ml) coarse salt

2 tablespoon (30 ml) extra virgin olive oil

1 tablespoon (15 ml) liquid honey

Extra virgin olive oil

Coarse black pepper

Coarse salt

Preheat your oven to 400 degrees Fahrenheit (200 degrees Celsius) and let stand.  Wash the chicken and dry thoroughly with towel and then trim away any exterior lumps of fat, you don’t want to eat this.  Place chunks of onion and lemon and the rosemary sprig inside the cavity.

Combine lemon juice, peel of lemon, garlic cloves, rosemary, sage, black pepper, salt, extra virgin olive oil, and honey in a food processor or mini chop and process the mixture for 1-2 minutes or until herbs and lemon peel are finely chopped. 

Use your fingers to loosen the chicken skin over the entire bird – over the breast and down over the drumsticks and thighs, and then spread the lemon garlic mixture from the processor under the chicken skin in as many areas as possible.  Use kitchen string to truss the bird, tying wing tips and legs securely to the sides of the bird.  Smooth olive oil over the bird, and sprinkle with salt and pepper.  Place on a roasting rack in a shallow roaster.  Place small squares of foil over the top of each drumstick.  Place a loose tent of foil over the whole bird and roast for 20-25 minutes, reduce the oven to 350 degrees Fahrenheit (180 degrees Celsius) and roast for another 1-1/4 hours (Remove the 3 foil pieces about ½ hours before the end of the roasting time and use a large spoon to pour the juice on the bottom of the roasting pan continually over the roast for about 2-3 minutes).  Remove chicken to a serving platter and let stand for 10-15 minutes to rest and retain its natural juices.  Remove the string holding the tender bird together, slice the chicken into appropriate size pieces and serve while still hot.

Calories: 450; Protein 65 grams; Carbohydrates 8.7 grams; Fibre 0.5 grams; Fat 15.5 grams/per serving

Will feed 4-5 hungry people

2.

                         Stuffed Canadian Boneless Pork Loin

4 Portabella mushrooms, stems removed

3 red bell peppers, halved, seeded

¼-1/3 pound (125-160 grams) Provolone cheese, sliced

3 (1/2 ounce/14 grams) packages, fresh basil, washed

4-1/2 pounds (2 kg) boneless pork loin, in 2 equal-sized pieces*

2 red onions, sliced

3 red bell peppers, chunked or sliced

4 garlic cloves, peeled, sliced

*You can buy a boneless double pork loin, but you will have to remove the butcher strings in order to add the filling and then still have to replace with strings of your own

Preheat the oven to broil.  Place mushrooms and red bell peppers on a baking tray, toss with olive oil and broil until mushrooms are soft (remove them first), leaving peppers until they are black.  Place pepper halves in a paper bag or cover tray with foil, until peppers are cool.  Peel blackened skins from the peppers and slice the mushrooms, thinly.

Preheat your oven to 400 degrees Fahrenheit (200 degrees Celsius).  Slice the Provolone cheese into thin strips and remove the basil leave from their stems.  Trim the pork loins of all visible fat, place one pork loin, inside up, on the counter and cover with, first, a layer of roasted red pepper halves, then the slices of mushroom, then the basil leaves and finally, the slices of Provolone cheese.  Press down firmly on the first pork loin, place the remaining pork loin (inside down) on top and press firmly.  Cut 4 pieces of kitchen string and tie around the double roast at equally spaced intervals.

Make a rack for the pork loin to sit on by placing the red onion slices, red bell pepper chunks and garlic cloves in a shallow baker sprayed with non-stick vegetable spray and then place the double roast on top of this rack.  Roast the pork loin for 20-25 minutes, reduce oven temperature to 350 degrees Fahrenheit (180 degrees Celsius) and roast another 70-75 minutes, then remove roast (with the vegetable rack) to a serving plate and let it stand for 10 minutes.  Keep the strings on the roast while you hold it steady with a pair of tongs and cut thick slices.  Serve on piles of the cooked vegetables with pasta, mashed potatoes or rice and a crisp green salad of your choice (cut slices thicker than usual, otherwise, the filling will fall out when you slice the pork loin).

Calories: 313; Protein 47 grams; Carbohydrate 4.7 grams; Fibre 1.4 grams; Fat 11 grams/per serving

This roast will feed up to 10 hungry people

3.

                                                Middle Eastern Rack of Lamb

Couscous:

¾ cup (175 ml) tomato juice

2/3 cup (150 ml) couscous

3 small tomatoes, seeded, diced

1 eggplant, chunked, roasted*

4 garlic cloves, minced

1 (1/2 ounce/14 gram) package fresh mint, minced

½ tablespoon (8 ml) ground cumin

1 tablespoon (5 ml) coarse black pepper

Lamb:

1 (1/2ounce/14 gram) package fresh mint, minced

6 garlic cloves, minced

1 tablespoon (15 ml) ground ginger

1 tablespoon (15ml) ground nutmeg

½ tablespoon (8 ml) ground allspice

½ tablespoon (8 ml) ground turmeric

½ tablespoon (8 ml) ground oregano

½ tablespoon (3 ml) coarse salt

½ tablespoon (8 ml) coarse black pepper

2 large lamb racks

Extra virgin olive oil

Plain yogurt optional

*Roast the eggplant by chopping it, tossing it with olive oil, salt and pepper on a baking tray and roasting in a preheated oven at 500 degrees Fahrenheit (250 degrees Celsius) for about 10-15 minutes.  Keep the oven at the same temperature while you prepare the lamb.

To make the Couscous:  Heat the tomato juice in a large pot on medium heat, or in a large bowl in the microwave, until it boils – about 1-3 minutes  on high – then stir in the couscous with a fork.  Cover with plastic wrap and let stand 5-6 minutes.  Add tomatoes, eggplant chunks, garlic, mint, cumin and pepper, mix well.

To prepare Lamb:  Combine mint, garlic, ginger, nutmeg, allspice, turmeric, oregano, salt and black pepper and mix well.

Trim all fat from the lamb racks, smooth oil over the racks, front and back, and then press the herb mixture over the lamb racks.

Spray a shallow baking dish with non-stick cooking spray.  Place a square of foil in the baker, turning up the four sides to make a tray and then pile the couscous mixture in the foil tray.  Stand the 2 lamb racks up on top of the couscous mixture, with the bones interlocking so the racks support each other and stand up together.  Press the remaining herb mixture over the sides of the racks. 

Place in your preheated 500 degrees Fahrenheit (250 degrees Celsius) oven for 10-11 minutes.  Reduce oven temperature to 400 degrees Fahrenheit (200 degrees Celsius) and roast for another 15 minutes.  Remove from oven and let stand for 10 minutes to rest the meat and retain the juices.

Slice the two racks into chops, between the bones, and then serve on top of the couscous mixture with a selection of green vegetables and a fresh tossed salad, and the yogurt on the side.

Calories: 611; Protein 76 grams; Carbohydrate 38 grams; Fibre 6 grams; Fat 16 grams/per serving

Feeds 4 hungry people

4.

                                    Canadian Pork Roast with Barbeque Sauce

Pork:

5 pounds (2.5 kg) pork butt roast

Whole cloves

¾ tablespoon (4 m) ground cumin

2 tablespoon (30 ml) chilli powder

1 tablespoon (5 ml) curry powder

½ tablespoon (8 ml) garlic powder

¾ tablespoon (4 ml) cayenne

1 tablespoon (5 ml) salt

1/1/2 tablespoon (25 ml) paprika

1-1/2 tablespoon (25 ml) ground white pepper

Onions:

2 tablespoon (30 ml) extra virgin olive oil

2 large white onions, thinly sliced

1 tablespoon (15 ml) packed brown sugar

1 tablespoon (15 ml) Balsamic vinegar

Sauce:

¾ cup (175 ml) red wine vinegar

1 cup (250 ml) bottled chilli sauce

5 tablespoons (75 ml) Worcestershire sauce

1 cup (250 ml) Ketchup

2 tablespoon (30 ml) liquid honey

¼ cup (60 ml) packed brown sugar

1 tablespoon (15 ml) minced fresh garlic

1-2 tablespoons (5-10 ml) sambal oelek

2 tablespoon (10 ml) dry English mustard

½ tablespoon (3 ml) each dried thyme and oregano

½ tablespoon (3 ml) chilli powder

2-3 tablespoon (10-15 ml) liquid smoke

Place pork butt in a slow cooker and stud with whole cloves.  Mix cumin, chilli powder, curry powder, garlic powder, cayenne, salt, paprika, white pepper in a dry mixture and rub all over the outer surface of the pork butt roast.  Turn slow cooker to low and cook for about 8 hours, or until the roast is cooked through.

Remove netting around the roast, transfer pork roast to a plate of a board and use two forks to pull meat apart into shreds.  Discard any pieces of fat and the cloves.  Clean the slow cooker and then return the roast to the cooker.

For the caramelized onions, heat olive oil in a saucepan, add onions, brown sugar and Balsamic vinegar.  Stir, cover and cook over low heat about ½ hour or until thickened and caramelized.  Add red wine vinegar, chilli sauce, Worcestershire sauce, ketchup, honey, brown sugar, garlic, sambal oelek, mustard, thyme and oregano, chilli powder, and liquid smoke, bring heat up to medium, and then stir to mix well.  Pour over the pork in the slow cooker, replace the lid, turn to high and cook for 1-1/2 to 2 hours.

Serve over toasted bun of your choice, stuffed into bell peppers, over baked potatoes or sweet potato, with an accompanying fresh green salad of your choice.

Calories: 405; Protein 45.4 grams; Carbohydrate 20.3 grams; Fibre 2.3 grams; Fat 15.7 grams/ per serving

Feeds up to twelve hungry people

5.

                      Canadian Prime Rib of Beef with Herbs and Vegetables

3 large carrots, chopped

3 large potatoes, chopped small

3 sweet peppers, chopped

3 medium onions, chopped

1 garlic head, separated into cloves, peeled, sliced

5 fresh thyme sprigs

3 whole bay leaves

5 pounds (2.5 kg) prime rib of beef, bone in

Extra virgin olive oil

1 tablespoon (15 ml) coarse black pepper

1 (1/2 ounce/ 14 gram) package fresh thyme, minced

2 tablespoons (10 ml) dry English mustard

1-1/2 tablespoon (25 ml) minced fresh sage

1 tablespoon (5 ml) coarse salt

1 cup (250ml) dry red wine

1-1/2 cup (375 ml) Madeira wine

1 cup (250 ml) beef broth

Preheat your oven to 500 degrees Fahrenheit (250 degrees Celsius).  Spray a shallow stovetop- safe baker or roasting pan with non-stick vegetable spray.  Add carrots, potatoes, onions, sweet peppers, garlic cloves, thyme sprigs and bay leaves to the baker, arranging to make a rack bed) for the beef.  Trim all excess fat from the roast.  Combine pepper, minced thyme, mustard, minced sage and salt as a dry compound and mix well.

Smooth olive oil over the whole surface of the roast beef.  Press the dry herb mixture onto the skin of the beef evenly and then place on the rack (bed) of vegetables in the roasting pan.  Drizzle a little more olive oil and the rest of the herb mixture over the roast beef and then roast for 20-23 minutes.

Reduce heat after this time to 250 degrees Fahrenheit (120 degrees Celsius) and roast for an additional 30 minutes per pound, for a rare interior, increase to 35-40 minutes per pound for medium or well.  Remove cooked roast to a serving platter and let stand 10-15 minutes to rest and retain its juices.

Meanwhile, place the roasting pan on a medium-hot element and cook vegetables until you can smash them with a potato masher.  Add wine, Madeira and broth.  Boil for 10-12 minutes, until reduced.  Press mixture through a sieve.  Slice roast and serve with roast potatoes, vegetables and the sauce.

Calories: 842; Protein 67 grams; Carbohydrate 9.6 grams; Fibre 2 grams; Fat 54 grams/ per serving

Feeds up to six hungry people

6.

                                                 Beef Pot Roast

6 slices lean bacon, diced

1 large onion, diced

10 garlic cloves, peeled, minced

6 pounds (2.5-3 kg) beef pot roast (chuck, blade, round, shellbone)

Coarse salt and fresh black pepper

1 cup (250 ml) dry red win

3 tablespoons (45 ml) Worcestershire sauce

1 tablespoon (15 ml) Dijon mustard

2 tablespoons (10 ml) sambal oelek

1 (28 fluid ounces/796 ml) tin chopped tomatoes

1-1/2 tablespoon (25 ml) instant flour

3 tablespoons (45 ml) dry red wine

Cook bacon in a large Dutch oven until crisp and then remove from pan.  Add diced onion and garlic to the pan and cook until soft.  Remove from pan.  Sprinkle roast on all sides with salt and pepper and add to the hot pan.  Use tongs to move roast around until it is well browned on all sides.  Reduce heat and add bacon, onions and garlic.  Add wine, Worcestershire sauce, Dijon mustard, sambal oelek, and tomatoes.  Mix well.  Cover, remove from heat and place in a 350 degree Fahrenheit (180 degree Celsius) oven for 4-5 hours.  Remove roast to a serving platter and keep warm.  Stir together the flour and red wine and stir into the pan over medium heat.  Stir and cook for five minutes until sauce thickens.  Slice roast and serve with hot sauce over, mashed potatoes, rice or pasta, with vegetables.

Calories: Protein 75 grams; Carbohydrate 12 grams; Fibre 1.5 grams; Fat 24.5 grams/ per serving

            Canadian-Smooth Broccoli and Cheddar Cheese Soup

Preparation time: 10 minutes tops

Cooking time: 20-23 minutes

Total time: 30-33 minutes

1 onion, chopped

2 tablespoons (30 ml) Italian Dressing of your choice

1 can (10 fluid ounces/284 ml) 25% less sodium chicken broth

2 broth cans (20 fluid ounces/568 ml) of water

4 cups (1 litre) chopped broccoli

1 cup (250 ml) skim milk

½ cup (12 ml) instant white rice, uncooked

1 cup (250 ml) shredded Cheddar Cheese (light), made with 2% milk

Combine onion and Italian Dressing in large saucepan and cook until onion is tender to touch

Add chicken broth, water and broccoli, bring to a steady boil, cooking for 8-11 minutes, or until broccoli is tender to fork 

Stir in milk and rice, then reduce the heat to medium and cook for 5-6 minutes

Pour the resulting soup, in batches, into blender or food processor; cover and blend until completely smooth.

Return the smooth soup to the saucepan, cook on low heat until heated through.

Serve in soup bowl topped with cheddar cheese

Will make six hearty servings of 250 ml each

Calories: 140; Fat 5 grams; Cholesterol 15mg; sodium 500mg; Carbohydrate 15 grams; Fibre 2 grams; sugars 5 grams; Protein 10 grams; Vitamin A 10%DV; Vitamin C 70%DV; Calcium 25%DV; Iron 4%DV

Try substituting 4 cups of cauliflower, 5 cups of carrots, or even 5 cups of potatoes for a different taste

To spice it up add the toasted or untoasted whole grain bread or roll of your hearts desire