Food Labelling - What does it all mean?

I was talking with a co-worker about organic food sources yesterday. She was told to always chose organic when it comes to dairy, meat and poultry. What she didn't realize is that organic doesn't guarantee a humanely raised, healthier animal. Organic does not equal free-range. Free-range does not equal organic. Free-range does not equal pasture raised. Food labelling terms are so confusing and there is little in the way of regulation to standardize the meanings. What's a conscious consumer to do?


Poultry & Eggs:

When it comes to poultry and eggs, we often see terms like "cage free", "free range" and "free run". What does it all mean?

"Cage Free" simply means the chickens were raised outside of a cage. This doesn't mean it was raised in a humane environment, or that it had access to the outdoors. Cage free is the most meaningless term of all of them. As well, a Globe & Mail article from 2009 stated that uncaged chickens "exposed to higher levels of bacteria, parasites and viruses that put them at greater risk for disease and infection".

"Free Run" is basically the same as Cage Free. The birds are kept loose in large barns, with no access to the outdoors.

"Free Range" implies to most consumers, that the animal is raised "free on the range", but that isn't always the case. In the United States, the USDA decrees that poultry certified as "free range" must have access to the outdoors but it doesn't necessarily mean the animal actually goes outdoors (Source). Free-range chicken eggs have no legal definition in the United States. In Canada, the term "free range" is not legally defined and could mean anything.

A new term has popped up in recent years, Pastured Poultry. Pastured poultry is raised on pasture and eats a natural diet of grass and bugs (chickens are not vegetarians!).


Beef & Other Meat

"Free Range" - When it comes to beef and other meat products, there is even less regulation. The USDA has no specific definition for "free-range" beef, pork, and other non-poultry products (Source). Generally when it comes to ranching, free range implies that livestock is allowed to roam around without being fenced. It doesn't guarantee the animals were raised entirely outdoors, or that they were raised on a diet of grass and hay (you know, the stuff cows are supposed to eat!).

"Pasture Raised" and "Grass Fed" generally mean the same thing. The livestock is raised on pasture, eating a natural diet of grass or hay (in the winter months). Some farmers raise their animals on pasture but then "finish" them on grains (to fatten them up before slaughter). It is believed that grass fed livestock is healthier than conventionally raised (factory farmed) animals because they have more nutrients and less fat. It is also believed that pasture raised animals contribute to the environment by building up the top soil, since their manure is spread over a large area. This provides a source of natural, organic fertilizer (Source). As with Pastured Poultry, pasture raised livestock may not be certified organic.

Seafood:

This should be obvious, but there is no such thing as organic fish! I only say this because I read another blog where a woman was gushing about the benefits of eating organic salmon. Just think about it for a moment and ask yourself, how!?! When it comes to fish, you want to look for "Wild Caught" or "Wild". With shellfish, farmed (rope grown) is okay because the practice is much different than with farmed fish. You also want to purchase and consume sustainable seafood and limit your consumption of seafood high in mercury. If you are in the US, the Monteray Bay Aquarium has a great chart (and App!) here. If you are in Canada, check this PDF chart from SeaChoice. SeaChoice also has an App that is available from the App Store.

Organic:

When it comes to poultry and other meats, the term "organic" is the only term strictly regulated in both the United States and Canada. For something to be labelled organic or partially organic, it must meet specific criteria and be subject to inspection. When it comes to poultry products, organic means that the animal has been fed organic, non-genetically modified food (free of pesticides and herbicides) and has not been given any hormones or antibiotics. Organic does not guarantee the animal has been raised outdoors and organic doesn't always mean healthier or better.


Photo: Nanaimo Downtown Farmers Market

Bottom Line:

When it comes down to it, it's important to "know thy farmer". Know where your meat and poultry products are coming from rather than just shopping based on a label. Ask questions! Remember, you have a right to know where your food is coming from and how it was grown. I get my beef products at the farmer's market, direct from a farmer and his wife. When I can't make it to the weekly market, I go to a farm shop in a neighbouring city. I did research and found their animals are raised in a humane and sustainable way. Neither of these suppliers are certified organic, but that's okay with me. My food beliefs put sustainable, local and humanely raised above organic. It's up to your to figure out which is more important to you.

This post is part of Fight Back Friday.

Roast Beef Dip Sandwhich

What do you do with left over Roast Beef? Make a beef dip, of course!

There isn't really a recipe for this one. It's a "throw together" leftovers meal. I also cheated and used a packet au jus gravy mix from the grocery store, although there are several recipes online if you'd prefer to make an au jus from scratch.

1 tablespoon butter
3 button mushrooms, sliced thin
1/4 small onion, sliced thin
Left over roast beef, sliced thin
slices of mozzarella or provolone cheese
crusty hoagie style buns
horseradish mustard (optional)

1. Melt butter in a saute pan. Add onion and mushroom and cook until onions are translucent and mushrooms are browned. Add roast beef slices to pan just to warm through slightly.

2. While onions and mushrooms are cooking, slice open and toast hoagie bun. Once toasted, butter the bun and dress with horseradish mustard or any condiment of your choice.

3. Arrange sliced beef evenly over the bottom hoagie bun. Top with cheese slices and then layer onion and mushroom mixture on top. Replace top bun. Slice in half and serve with a cup of au jus for dipping.

Roast Beef with Red Wine Mushroom Gravy

I was in Toronto last week to visit some friends. While there I visited the famous St. Lawrence Market, where I bought a jar of deliciously potent Horseradish Mustard from Kozlik's Canadian Mustard. For three days I have been craving this mustard slathered over a juicy slice of roast beef. Incidentally, if you are interested in trying Kozlik's, they are sold at several stores in the Lower Mainland, including Thrifty Foods in Coquitlam!

Recipe adapted from the Canadian Beef Producers website.

Roast Beef

2-4 lb beef oven roast (I used an inside round roast)
6 cloves of garlic, cut into thin slivers (about 3 slices per clove)
course salt and fresh cracked pepper
beef & steak seasoning rub (optional)

1. Remove roast from refrigerator 1-2 hours before cooking to bring to room temperature. (A room temperature roast will brown better!)

2. Cut shallow slits all over roast and insert garlic slivers into slits. Sprinkle all over with salt and pepper. Rub with beef & steak seasoning rub if desired.


3. Place roast, fatty side up, on a rack in a shallow roasting pan. Insert an oven-safe meat thermometer into centre of the roast. Cook, uncovered at 450°F for 10 minutes, turning once. Reduce heat to 275°F and cook until thermometer reads 140°F for medium-rare to medium. For a small to medium roast this could take 1-1/4 to 2-1/4 hours. For a larger roast this could take 2-1/4 to 3 hours. Cooking times are estimates only and vary oven to oven. Different roast types and shape can also affect cooking times. Check the chart below for a guideline and be sure to check on your roast after 1 hour and ever 15 - 30 minutes thereafter. My 2.12 pound roast took 1 hour and 25 minutes reach 140°F internal temperature and it was cooked perfectly medium-rare. It would be even easier if you have a digital thermometer where you can set the desired temperature and it will notify you when that temperature is reached. Unfortunately, I don't have one of those!

4. When desired temperature is reached, remove roast from oven and cover loosely with foil. Let stand for 15-20 minutes before removing to a cutting board for slicing.



Red Wine Mushroom Gravy

3 tablespoons pan drippings from roasting pan
2 teaspoons butter
4 large white mushrooms, sliced
1 cup beef broth
1 cup red wine
2 teaspoons fresh cracked mixed peppercorns
1 teaspoon cornstarch mixed with a splash or two of water.

1. Pour 3 tablespoons of drippings from the roasting pan into a small saucepan. Heat over medium-high heat. Add butter and mushrooms and cook until mushrooms have browned and sauce reduced by half.

2. Add broth, wine and pepper. Bring to a boil and reduce heat to medium-low. Let simmer until mixture has reduced slightly, about 10 minutes.

3. Add cornstarch to pan and whisk continually until gravy has thickened. Pour over steak and mashed potatoes!

My Grandma's Meat Lasagna

My Grandma makes a very basic meat lasagna that can be easily adapted to suit your tastes. Add or omit whatever you'd like. The basic recipe is eight ingredients but my Grandma usually kicks it up a notch by adding some minced veggies to her sauce. The layers are simply noodle, meat sauce and cheese. If you want to fancy it up you could add spinach, ricotta or cottage cheese layers. Prep is fairly quick (it can be made and assembled up to a day in advance) and the lasagna cooks in under an hour.

Ingredients:

2 tablespoons olive oil
1 large onion, minced
1 1/2 pounds ground beef
1 teaspoon garlic powder
1 teaspoon seasoning salt
1 stalk celery, minced (optional)
1 large carrot, peeled & minced (optional)
3-4 large mushrooms, diced fine (optional)
2 14-ounce cans tomato sauce (I use 1 can sauce, 1 can diced)
1 teaspoon Italian Seasoning (optional)
1 pound of cheese (mozza, cheddar or whatever you want)
9 lasagna noodles

Directions:

1. Brown onions in oil. Add beef. Season with garlic power and Seasoning Salt. Cook until meat is browned. Drain excess fat. (My Grandma doesn't do this but I can't help myself!) Add carrot, celery and mushrooms and cook a few minutes until fragrant.

2. Add tomato sauce, diced tomatoes and Italian Seasoning. Season with salt & pepper. Simmer slowly for 20-30 minutes.

3. While sauce is simmering, cook lasagna noodles in salted water, as directed by package instructions. Drain and set aside.

4. Prepare cheese by shredding or thinly slicing - your preference. I prefer to have shredded cheese for my layers and thin sliced cheese for the top.

5. When sauce has reduced slightly (if it's runny, simmer longer), arrange 3 noodles lengthwise across a baking dish. Cover with an even layer of meat sauce, followed by an even layer of shredded cheese. Top cheese with 3 more noodles, another layer of meat sauce and another layer of shredded cheese. Finish with the last 3 noodles and a layer of cheese slices.

6. Cover with foil and bake at 350 degrees (F) for 30 minutes. Remove foil and bake for another 15 minutes.


Tastes better than it photographs!

Stuffed Peppers - A Guest Post from my Cousin

I put the call out to some friends and family members for some guests posts. I've been a little swamped lately since going back to work after having most of the summer off. My cousin Tobe was the first to come to the rescue with Stuffed Peppers. Tobe doesn't have a blog but she loves to cook. She also guest starred in my post a few weeks back about Canning with Grandma. Without further ado...

Stuffed Peppers by Tobe

One of my fiancé's favourite Monday night football meals is "Stuffed Peppers". They are super easy to prepare and great to serve to all our hungry football fans. I decided to take a very basic stuffed peppers recipe and raise it a few notches to add some more flavour and take advantage of some fresh local ingredients.

I added 1 cup of shredded sharp white cheddar which gives a nice smokey flavour. Save a small handful to garnish the top; it makes a nice crusty gooey top on the peppers. If you can't fine sharp white cheddar, any cheddar will work. Instead if 2 cans of tomato sauce, I used 1 can and substituted the other for 1 jar of my Grandma's canned tomatoes. If you don't have canned tomatoes I would use 1 can of crushed tomatoes to give the sauce some texture. I combined organic ground beef and ground bison, instead of plain ground beef, to change the meat up a bit. Finally I added a few splashes of red wine to the meat mixture. It gave a little more depth and helped bring some more flavour to the dish.

Ingredients:

1/2 cup uncooked long grain wild rice
1 cup water
1/2 pound ground beef
1/2 pound ground bison
1 tbsp Worcestershire sauce
2 tbsp red wine (few good splashes)
6 green bell peppers
1 (8 ounce) can tomato sauce
1 (8 ounce) can crushed tomatoes
1/4 tsp garlic powder
1/4 tsp onion powder
1 tsp Italian seasoning
salt and pepper to taste
1 cup shredded sharp white cheddar (1/4 cup reserved for garnish)

Directions:

1. Preheat oven to 350 degrees F.

2. Place the rice and water in a saucepan, and bring to a boil. Reduce heat, cover, and cook 20 minutes.

3. In a skillet over medium heat, add meats, red wine and Worcestershire sauce and cook the beef and bison until evenly browned.

4. Rinse bell peppers and remove and discard the tops, seeds, and membranes. Arrange peppers in a baking dish with the hollowed sides facing upward. Slice the bottoms of the peppers if necessary so that they will stand upright.

5. In a bowl, mix the browned beef and bison, cooked rice, 1 can tomato sauce, 1 can crushes tomatoes, garlic powder, onion powder, cheese, salt, and pepper. Spoon an equal amount of the mixture into each hollowed pepper. Mix the remaining tomato sauce and Italian seasoning in a bowl, and pour over the stuffed peppers.

6. Bake 1 hour in the preheated oven, basting with sauce every 15 minutes, until the peppers are tender. During last 20 minutes of baking, top with remaining cheese.

Enjoy with a side salad and some hot crusty bread!

My First Guest Post & Wild Mushroom & Garlic Crusted Steak

I was lucky enough to be asked by Kristen of Food Renegade to write a guest post for her blog. It was quite an honour, especially since I'm so new to the world of "Real Food". Kristen said she loved my photography and simple recipes and asked me to put together a grain-free, sugar-free recipe "for a tasty, but easy main dish". I was stumped at first. No grain? No sugar? But those are my two favourite things! In the end I stuck with my favourite, never fail, Red Wine Sautéed Mushrooms and a new one, Wild Mushroom and Garlic Crusted Steak. With flu season approaching I was planning on doing a new post about immunity boosters (see last year's), so I used this opportunity to plan a dinner around immunity boosting food. I was so excited about the project I had my post in to Kristen in just over 24 hours! The post is below or check it out on Food Renegade. The post and pictures look way better on her site! Enjoy and happy health!

P.S. This dish would be delicious with a bed of buttery mashed potatoes under the steak... or even better, horseradish spiked mashed potatoes!

Immunity Boosting Dinner
Autumn is just about here, summer holidays are over, kids are back in school, the weather is getting cooler and it’s beginning to rain more often. What does all this mean? Flu season is right around the corner! Along with the changing of seasons comes the onslaught of germs and viruses. I don’t get seasonal flu shots and can’t afford to be off sick from work, so this is the time of year I start super-charging my immune system by changing my diet to focus on “immunity boosting foods”.

It’s well documented which foods help boost immunity and fight off colds and flus. Prevention Magazine has a good list as does Yahoo! Health. My ultimate Immunity Boosting meal consists of a grass-fed sirloin steak for Zinc, Omega-3’s and Vitamins A & D, sautéed mushrooms for white blood cell support, and sautéed spinach and garlic for Vitamins A and C and bacteria fighting Allicin . Today I’m sharing recipes for a Wild Mushroom & Garlic Crusted Steak with Red Wine Sautéed Mushrooms. Pair with a side of simple sautéed spinach and a glass of antioxidant rich red wine, and it’s a complete meal with great health benefits. This dish would also be delicious with a bed of buttery mashed potatoes under the steak!

Prep Tips: Start the mushrooms first. While the mushrooms are browning, put together the Wild Mushroom & Garlic mixture and coat the steaks. After you turn the steaks once (Steak Step 3), add red wine to the mushrooms (Mushroom Step 3) and let simmer on low while steaks finish cooking and resting (15 minutes). Start cooking the spinach 5 minutes after you have placed the steaks on a plate to rest. Everything should be ready when the steak rest period is up.

The Barefood Contessa has a very simple, tasty sautéed spinach recipe. Check it out here.



Mushroom & Garlic Crusted Steak

4 Small Grass-Fed Steaks (Sirloin or Strip Loin work best)
14g Dried Wild Mushrooms, about 0.5 ounces by weight, (I used a mixture of Porcini, Chanterelle, Shitake, Lobster & Oyster mushrooms.)
1 tsp Whole Mixed Peppercorns
1 tsp Sea Salt
1/2 tbsp Dehydrated Minced Garlic (preferably Roasted Garlic, if you can find it)
1 tbsp Dehydrated Minced Onion
1 tbsp Fresh or Dried Chopped Parsley
4 Cloves Fresh Garlic, Minced
2 tbsp Olive Oil, Divided

1. Add mushrooms and peppercorns to a spice grinder or food processor and grind until you have a course powder. Place mixture in a small bowl. Add salt, minced garlic, minced onion and parsley. Mix together. Add fresh garlic and 1 tablespoon of olive oil. Stir mixture together to form a thick paste.

2. Place steaks on a plate and brush with a bit of olive oil. Press mushroom mixture onto each steak to coat. Turn steaks and do the same with the other side.

3. Heat a cast iron fry pan over medium-high heat. Add 1 tablespoon of olive oil. When pan and oil hot, add steaks to pan, two at a time if pan is small. You can also cook the steaks on the grill, if you prefer. Sear for 4-5 minutes per side, then move steaks to a plate and cover with foil to rest while you cook the other two. Let steaks rest 10 minutes before cutting.

Red Wine Sautéed Mushrooms

1 lb White Button or Brown Crimini Mushrooms
1/4 cup Unsalted Butter
Splash of Olive Oil (to keep butter from burning)
1/3 cup Dry Red Wine
Salt & Pepper to Taste

1. Brush or lightly rinse mushrooms to remove any visible dirt. Cut mushrooms in half or into quarters if they are very large.

2. Heat butter and olive oil in a sauté pan over medium heat. Add mushrooms and sauté until reduced, browned and tender.

3. Reduce heat to medium-low and add red wine. Simmer, stirring occasionally, until wine has reduced, about 15 minutes. Season with salt and pepper. Spoon mushrooms onto plate beside steak and drizzle some extra sauce over the steak.

Spicy Mongolian Beef (Sweet & Spicy Beef)

Mongolian Beef. A delicious dish of succulent beef, bathed in a sweet, spicy and savoury sauce. A delicious dish that has nothing to do with Mongolia. Odd, eh? This dish is actually an Americanized "Chinese" dish. Mongolian Beef uses Asian inspired ingredients, but you won't find this in China and you definitely won't find it in Mongolia. I vote we change the name to Sweet & Spicy Beef. But that's just me.

P.S. I LOVED this dish.

Marinade:

1 lb flank steak, cut into very thin slices against the grain
1 tbsp hoisin sauce
1 tbsp oyster sauce
1 tbsp sesame oil
1 tbsp Chinese cooking wine (rice wine)
1 tbsp soy sauce
1 tbsp sucanat (or dark brown sugar)
4 cloves garlic
1 tsp minced garlic
1 tsp garlic chili sauce
2 green onion, cut into 1 inch lengths

1. Place steak into a shallow dish.

2. Mix all ingredients together and pour over steak. Toss to coat. Refrigerate for at least 30 minutes and up to 24 hours. The longer you marinate the better. Drain remaining marinade before using beef in the stir fry.

Sauce:

1/3 cup orange juice
zest of half 1 large orange
1/4 cup Chinese cooking wine (rice wine)
2 tbsp oyster sauce
1 tbsp hoisin sauce
1 tbsp sesame oil
1 tbsp red wine vinegar
2 cloves garlic, minced
1 tsp garlic chili sauce
1 tbsp corn starch mixed with a splash of warm water

1. Mix everything together in a bowl and set aside.


Stir Fry:

Marinated beef
Prepared sauce
4 green onions, cut diagonally into 1 inch pieces
1/2 small onion, chopped
2 Thai chili peppers, seeded and sliced thin
2 tbsp peanut oil

1. Heat a wok over high heat. Add 1 tbsp peanut oil and roll wok to coat. Add beef pieces. Stir fry for 1-2 minutes until beef is mostly browned. A little pink here and there is okay. Remove beef from the wok and set aside.

2. Add another tbsp of peanut oil to the wok. Add onion, green onions and chili peppers and stir gently for a minute.

3. Pour the sauce into the wok. Stir for a couple minutes until sauce starts to thicken. Add beef back to wok. Toss together so beef is well coated in sauce.

4. Remove beef from wok immediately. Serve with rice or rice stick noodles. Sprinkle sliced green onion and grated orange zest on top to finish.

Slow Cooker Lazy Cabbage (un)Roll Casserole

I have two very sad pieces of news:

1. My mom ate all my left over Lazy Cabbage (un)Roll Casserole.
2. I didn't get a chance to take a picture before she ate it.

The good news is, this dish is REALLY REALLY good. So good, it prompted my mom to steal from my fridge, a rather large tupperware container full of it. Then she e-mailed me asking for the recipe because she was telling the ladies at work how good it was and now they want to make it too.

All the taste without the hassle.

Ingredients:

- 1lb (16oz) pkg coleslaw mix or 1/2 whole green cabbage, sliced thin
- 1 lb lean ground beef
- 4 cloves garlic, minced
- 1 large onion, diced
- 1 1/2 cups brown rice, uncooked
- 1 28oz can diced tomatoes
- 2 cans tomato soup
- 4 tbsp sucanat (or brown sugar)
- 2 cups water

Directions:

1. Brown the ground beef in a saute pan. Drain excess fat. Mix in garlic. Set aside.

2. In a large bowl, mix together diced tomatoes, tomato soup, sucanat and water.

3. Place coleslaw/cabbage in the bottom of your slow cooker. Using the whole bag of coleslaw mix may seem like a lot of cabbage, but it will wilt down. Layer ground beef over top of coleslaw. Follow with onions and rice. Pour tomato mixture and water over top. Add a bit more water if it looks too thick. DO NOT STIR MIXTURE.

4. Set slow cooker to high for 4.5 hours.

5. Once cooked, stir well to mix.

6. Top with a bit of shredded cheese or a dollop of sour cream. Freezes well too!

Note:
I used a 6 quart slow cooker. If yours is smaller, reduce the amount or make it in batches and freeze the left overs. To reduce the amount, use 1/2 bag of coleslaw, 1 cup rice, 1 can on tomato soup, 1 cup of water and 3 tbsp sucanat. Leave all other amounts the same.

Pioneer Woman Beef Stew with Mushrooms

I came across the Pioneer Woman very recently and am absolutely in love with her food blog. Her photos are divine, her recipes delicious and her writing amusing and witty. Hers isn't a health food blog though... Butter rules the roost but it makes things damn tasty.

My absolute favourite of her recipes is Beef Stew with Mushrooms.

I make a few very minor adjustments when I make my version, like omitting the flour and reducing the amount of butter, but other than that, everything is the same.

Make sure you use the beef consomme instead of beef stock... it makes all the difference!

And... Be sure to check out Pioneer Woman's site and the original recipe for beautiful step-by-step photos.

Pioneer Woman Beef Stew with Mushrooms

2 pounds beef stewing meat
2 Tablespoons Butter
2 Tablespoons Olive Oil
1 whole shallot, minced (or half of one onion)
3 cloves garlic, minced
8 ounces button mushrooms (white or brown) cut in half or quarters if very large
1/2 cup red wine
1/2 can Beef Consomme (about 142 ml, or just over 1/2 cup)
1/2 cup water
Salt And Pepper, to taste
enough egg noodles to serve your guests, cooked and drained
1-2 tbsp corn starch, mixed in a small dish with a bit of water

1. Rinse beef in a colander under water. Place in a single layer between paper towels and pat dry.

2. Melt butter with olive oil over high heat in a dutch oven or other heavy pot. Place beef pieces into pot and sear a minute or two on each side. Remove from pot and set aside.

3. Reduce heat to medium-low. Add shallots to the same pot. Saute for 2 minutes. Add garlic and saute another minute. Add mushrooms and saute another couple minutes.

4. Add wine, consomme and 1/2 cup of water. Add a dash of salt and pepper to taste. Bring liquid to a boil.

5. Add the beef back to the pot. Reduce heat to low. Add thyme or rosemary. Cover and simmer over low heat for 30-40 minutes.

6. Add cornstarch mixed with water to the stew and stir occasionally to thicken for another 10 minutes.

7. Serve over cooked egg noodles. Garnish with fresh chopped parsley.

Pot Roast Pizza

Pizza B.C. (before cheese and before cooking)

Pot roast and pizza? An odd combination for sure. It came to be one day when I had some left over slow cooker pot roast, a pizza shell and a hungry tummy. The slow cooker pot roast was so flavourful and fall-apart-fantastic that it suited the top of my pizza just perfectly. Add to that some diced onion, zucchini and some sliced mushrooms and you have a comfort food feast.

1 pizza crust - store bought or homemade. Whatever suits your fancy
1 cup pizza sauce - ditto on the above
1 small chunk of left over pot roast, pulled apart into small pieces
1/2 small zucchini, sliced and quartered
1/2 small red onion or 1 small shallot, sliced thin
3-4 button mushrooms, sliced
1/2 cup shredded cheese of your choice (I used a Tex-Mex blend tonight!)

1. Do you really need directions?


Pizza P.C. (post cheese and post cooked) and topped with fresh parsley

Italian Wedding Soup

When I made spaghetti and meatballs the other day, I reserved about 1/4 of the uncooked meatball mix and rolled then baked smaller meatballs to use towards soup. One of the easiest soups to make is Italian Wedding soup, especially if your meatballs are pre-made and ready to go. If you don't have meatballs left over, that's okay. Try the easy ones shown below. And contrary to some reports, the soup is not named Italian Wedding because it is served at Italian weddings. Rather the term "wedding soup" is a mistranslation of "miestra mariata", which means "married soup" in Italian and refers to how well all the ingredients in the soup blend (marry) together.

Meatballs:
1 lb ground beef or pork or a combination of both
1 egg
1/4 cup bread crumbs
1/2 small onion, minced
1 clove garlic, minced
salt & pepper to taste

1. Combine all ingredients in a bowl. Using your hands mix all together to spread ingredients evenly.

2. Using your hands, form into small balls (ping pong or gumball size).

3. Line a cookie sheet with parchment paper. Bake in 350 degree F. oven for 25 minutes or until meatballs are lightly browned.

Soup:
4 cups chicken broth
2 cups beef broth
1 cup fresh baby spinach, torn into smaller pieces
1/2 carrot, finely chopped
1/2 celery stalk, finely chopped
1/4 cup Orzo pasta or Macaroni, pre-cooked*
Prepared meatballs
salt & pepper to taste

*It is very important to cook your pasta PRIOR to adding to your soup. If you add uncooked pasta, it will absorb your broth and the pasta starch will thicken the soup. You want a very clear, thin broth.

1. Add chicken and beef broth to a large pot and bring to a boil.

2. Add carrot and celery. Reduce heat to medium.

3. Add pasta and meatballs. Add spinach. Reduce heat to medium-low.

4. Simmer for 10 minutes then serve immediately.

Note:You can omit the meatballs entirely to make a very delicious vegetable soup, or add cooked diced chicken or cooked ground beef and more diced veggies for a quick and easy chicken soup or hamburger soup.

Spaghetti and Meatballs

I watched an episode of David Rocco's Dolce Vita the other day where he made five different kinds of meatballs. The beef meatballs were made with ricotta cheese and sun dried tomatoes and braised in a smooth and silky tomato sauce. I decided it was a "must try" dish so on tonight's menu: simple spaghetti and meatballs a la David Rocco, served with Terra Breads Italian Cheese Bread.

Meatballs:

1lb extra lean ground beef
1/2 cup ricotta cheese
10 sun dried tomatoes, chopped
1 egg
1 cup parmigiana cheese, freshly grated
1 glove garlic, minced
handful fresh Italian parsley, chopped
salt & pepper to taste

1. In a bowl, add all ingredients and mix well. Use you hands to get all the ingredients blended and evenly distributed.

2. Shape meat into small balls, about the size of a golf ball, then pat down to form an oval. This will allow for even cooking.

3. Heat olive oil in a large sauce pan over medium heat. Add meatballs to pan and sear for about 30 seconds on each side. We're just looking for a quick sear to brown the meat, not to cook the meat.

4. Remove meatballs from pan and set aside until ready to use.

Tomato Sauce:

1/4 cup olive oil
1/2 onion, diced
2 cloves garlic, minced
3 cups tomato sauce
1 tsp Italian seasoning
salt & pepper to taste

1. Using the same pot that was used to cook the meatballs, add a bit more oil and heat. Add onions and cook until translucent. Add garlic and cook another minute. Add tomato sauce and Italian seasoning. Bring to a boil. Season with salt and pepper. Lower heat to medium.

2. Add partially cooked meatballs to the pot and cook uncovered for 30 minutes.

3. Serve sauce and meatballs over cooked spaghetti noodles. Top with more shredded parmigiana cheese and fresh chopped parsley.

Tip:

Save a small amount of the uncooked meatball mix for soup! I used about 3/4 of the mix to make meatballs for this recipe and with the reserved 1/4 mix, I rolled small meatballs (large gumball size) and baked them in a 350 degree oven for 20 minutes. When cooled, I placed in a seal-able container and refrigerated until I was ready to make my soup.

Baked Crisp Beef Burritos

I had some ingredients left over from the Beef Taquito Bites so I whipped up (I use the term loosely) some crisp beef burritos. I used the left over beef broth to braise the beef in this recipe but it isn't necessary. You can easily create a new broth! The end result was very flavourful and filling.

Beef:
1 pk of stewing beef or stir fry beef strips
1 tbsp Mexican Seasoning (see below)
1 tbsp vegetable oil
1 carton (1L) beef broth
3 cloves garlic, minced (or combination of roasted & fresh, blended together)
1 can diced green chilies

1. Rub Mexican seasoning into beef pieces.

2. Heat oil in a saute pan (one with a lid) over high heat. When oil is hot, sear beef to brown slightly.

3. Reduce heat to medium. Add beef broth, diced green chilies and garlic. Add another tsp of Mexican seasoning. Bring to a boil.

4. Reduce heat to low (or Minimum heat setting) and cover pan. Let beef braise for 1-2 hours.

5. When beef is finished braising, remove beef and strain broth into another bowl. Toss the chili and garlic residue. Save broth for another use, if you wish. It will keep in the fridge for a couple days.

6. Using kitchen shears, cut beef into 1/4 inch pieces (or dice using a sharp knife). Beef is now ready!

Mexican Seasoning:

2 tbsp oregano
1 1/2 tbsp chili powder
1 tsp cumin
1 tsp garlic powder
1/2 tbsp onion powder
1/2 tsp salt
pinch ground cloves
pinch ground cinnamon

1. Mix all in a container with a tight fitting lid. Use as needed.

Filling:

1 pkg large flour tortillas
Prepared beef
1/2 small red onion, diced
1 stalks green onion, sliced
1 medium jalapeno, seeded and diced
1 can sliced olives, drained
1 handful fresh cilantro, chopped
1/2 cup shredded cheddar or jack cheese or tex mex cheese blend
cooking spray

1. Pre-heat oven to 400 degrees F. Spay cookie sheet with cooking spray.

2. Place beef in a bowl and layer with red and green onion, jalapeno, olives, cilantro and cheese. Mix well.

3. Microwave tortillas for 30-60 seconds until soft and pliable.

4. Scoop 3-4 spoonfuls of mixture into the centre of each tortilla. Fold in edges and roll to form a tight, closed burrito.

5. Place burritos on cookie sheet and spray tops with more cooking spray.

6. Bake in oven for 10 minutes per side.

7. Remove from oven and let cool 5 minutes, then cut each burrito in half on a bias.

8. Serve with garnish of your choice!

Garnish:

sour cream
more shredded cheese
sliced green onion
chopped cilantro
salsa
red pepper or jalapeno jelly
guacamole



Serve with Mexican Fiesta Rice!

Braised and Shredded Beef Taquito Bites

Last night I helped make some appies for my aunt's 50th birthday surprise party. These Taquito bites were very popular. This is a multi-part recipe but the end result is so, so good! Unfortunately the end result was SO good, that I wasn't able to get a picture. I do plan to make these again one day though so I will be sure to post a picture eventually.

**Finally got some pictures of the taquitos. I made them again for my cousin's baby shower and they were even more popular!**



Braised and Shredded Beef Taquito Bites

Part 1: PREPARE THE BEEF

2lb beef round roast
2-3 tbsp Mexican Seasoning (see below)
1 tbsp cooking oil
2 small cans diced green chilies, 1 reserved until end
1/2 head of roasted garlic (4-5 cloves)
2 cloves fresh garlic, pressed
1 carton beef broth

1. Generously rub the roast using the Mexican Seasoning. Ensure to coat all sides and rub it in using your fingers.

2. In a hot, oiled pan, sear the roast on all sides.

3. While beef is searing, in a small bowl, mix roasted garlic with fresh garlic and mash with a fork to form a puree.

4. Using tongs, place beef in a slow cooker. Cover with diced green chilies and garlic puree. Pour beef broth into pot to mostly cover the beef.

5. Set slow cooker to high heat and set the timer for 4 hours.

6. When beef is cooked, remove from slow cooker and place into a bowl. Using two forks, shred the beef into small pieces.

7. Strain broth into a bowl. Discard left over chili and garlic pieces. Add 1/4 cup of strained broth back to the beef. Mix together well. Beef should be moist but not dripping.

8. Add the second can of chopped green chilies and mix well. Add more broth if required.

Note: Save your broth for next time you make Tortilla Soup, add a bit to mashed potatoes, use it to cook Mexican rice or mix a 1/2 cup with 1 tsp Mexican seasoning and add to ground beef for delicious Tacos!

Mexican Seasoning:

2 tbsp oregano
1 1/2 tbsp chili powder
1 tsp cumin
1 tsp garlic powder
1/2 tbsp onion powder
1/2 tsp salt
pinch ground cloves
pinch ground cinnamon

1. Mix all in a container with a tight fitting lid. Use as needed.

PART 2: ASSEMBLE THE TAQUITOS

1 pk large flour tortillas
Prepared shredded beef

1. Pre-heat oven to 375 degrees F. Lightly grease a cookie sheet, or use parchment paper.

2. Heat tortillas in microwave for 30 seconds so they are more pliable.

3. Place a couple tablespoons of beef off centre on each tortilla. Ensure to fill right from end to end.

4. Gently roll the tortilla into a tight tube shape. If required, you can secure rolls with a toothpick.

5. Place rolls on cookie sheet and spray with cooking spray.

6. Bake in pre-heated oven for about 20 minutes until tortillas are crisp and lightly browned. Half way through cooking, turn taquitos. Keep an eye on them to be sure not to over cook.

7. Let cool slightly then remove toothpicks and cut each tortilla in half, then each half in half again (each roll will provide 4 "bites").

8. Serve with sour cream, guacamole and salsa. I served mine with sour cream mixed with a couple teaspoons of taco seasoning. Very good.

Notes:

- Beef can be prepared up to a day in advance. Any more than that and it will lose moisture.
- Taquitos can also be prepared a day in advance. The tortillas may get a little soft or "moist" on the bottom, but that will be fixed when baked. Start baking with the moist side turned up.
- Instead of cutting into "bites", keep them in halves or whole for a snack or dinner entree.
- Add shredded jack cheese to your Taquitos. Place it in the middle on top of the meat mixture about 1/2 inch down from the edges to ensure no cheese leakage while baking.

Beef & Bean Enchiladas

Tonight's recipe falls into the category of things that taste good but photograph poorly (as Marianne says). The inspiration comes from my need to clean out my pantry, fridge and freezer. My cupboards are overflowing and it's time I use up what I have before I go on another grocery shopping trip. I will be honest and tell you I am using ground pork in my enchiladas because I don't have ground beef but it works just the same. The seasoning comes from the same Mexican Seasoning I posted in my Spicy Black Bean Tortilla Soup recipe.

Beef & Bean Enchiladas:

1/2 red onion, diced
1/2 can diced green chilis
1 lb lean ground beef, pork, chicken or turkey
1 tbsp Mexican Seas1oning, or more to tastes (see below)
1 can refried beans
1 small can sliced black olives
1 pkg small corn tortillas
2-3 cups prepared Enchilada Sauce (see below)
cheddar cheese, shredded
sour cream, for garnish
diced green onion & fresh cilantro for garnish

1. Pre-heat oven to 350 degrees F and lightly grease a large glass baking dish.

2. Heat oil in a sautee pan over medium heat. Add onion and chilies and saute for a few minutes until onions are translucent.

3. Mix Mexican Seasoning with a 1/4 cup of water.

4. Add ground meat to pan and break apart with spatula. Pour seasoning over top. Mix well and cook until meat is browned. Drain fat, if necessary.

5. Remove mixture from pan and place in a medium mixing bowl. Once cooled slightly, add refried beans and sliced olives and mix well.

6. Wrap a damp paper towel around tortillas and microwave for 1 minute until pliable.

7. Pour some enchilada sauce in the bottom of the glass baking pan and spread to coat.

8. Fill each tortilla with 2-3 large spoonfuls of meat and bean mixture. Roll into burritos and place seam side down into the baking pan. Continue doing this until the pan is filled. A large pan should fit 8-10 enchilada rolls.

9. Pour the rest of the enchilada sauce over top of the enchilada rolls, ensuring to coat the rolls well.

10. Sprinkle the top with shredded cheddar cheese and more diced green chilies and sliced olives, if desired.

11. Cover with foil and bake for 25 minutes then remove foil and bake uncovered for an additional 5 minutes.

12. Spoon enchiladas onto plates and top with sour cream, green onions and cilantro.

Enchilada Sauce:

3 tbsp chili powder
3 tbsp corn starch
1 tsp cocoa powder
1/2 tsp garlic salt
1 tsp oregano
3 cups water
1 cup tomato sauce (8oz can)

1. Combine all dry ingredients in a bowl.

2. Stirring constantly, slowly add enough water to make a thin paste. Pour into sauce pan and add the rest of the water.

3. Cook over medium heat, stirring constantly until the mixture thickens.

4. Stir in tomato sauce. It is now ready to use!

5. If you want the sauce less spicy, use less chili sauce and more tomato sauce.

Mexican Seasoning:

2 tbsp oregano
1 1/2 tbsp chili powder
1 tsp cumin
1 tsp garlic powder
1/2 tbsp onion powder
1/2 tsp salt
pinch ground cloves
pinch ground cinnamon

1. Mix all in a container with a tight fitting lid. Use as needed.

Slow Cooker Veal Stew with GF Dumplings

Stewing veal was on sale at the local grocer. I love veal when I don't think about where it comes from. I thought it would be perfect in a hearty stew in place of beef chuck roast. The recipe is meant to be made in a slow cooker but you can convert the times for conventional stove top cooking. My mom used to always make her stew with dumplings. They were one of my favourite things as a kid. These dumplings are gluten free and just as good as I remember.

Ingredients:

1 lb stewing veal or boneless beef chuck roast cut, trimmed and cut into 1 inch cubes
1/4 cup gluten free all purpose flour
2 tsp. dried Italian seasoning, crushed
1 tsp salt
1/2 tsp ground black pepper
2 tbsp olive oil
1 large onion, chopped
2 parnips, halved lengthwise and chopped into 1/2 inch pieces
2-3 large carrots, halved lengthwise and chopped into 1/2 inch pieces
1/4 butternut squash, peeled and chopped into cubes (Use the rest to make soup!)
1 cup dry red wine, such as Cabernet Sauvignon, Merlot, Pinot Noir... whatever you have
1 cup beef broth
2 bay leaf
tsp oregano
1/4 cup tomato paste

Method

1. In a large plastic zip lock bag combine flour, Italian seasoning, salt and pepper. Add meat pieces. Shake the bag to coat. Heat oil in a medium skillet over high heat. Brown meat on all sides. Drain off the fat. Set aside.

2. Place chopped vegetables into your slow cooker. Place the browned meat on top of the vegetables.

3. Pour wine and broth over meat. Stir in bay leaf and oregano.

4. Cover and cook on low-heat setting for 8-10 hours. If cooking on stove top, use a dutch oven style pot and simmer for 2-3 hours.

5. When time is up, remove bay leaf. Stir in tomato paste to thicken stew. Season with salt and pepper as needed.

6. If making dumplings, leave lid off and turn slow cooker to high-heat while you prepare the dough. If not making dumplings, ladle into serving bowls. Top with fresh chopped parsley and serve with crusty bread.

Gluten Free Dumplings:

1 1/4 cup gluten free all purpose flour, sifted
1 tsp xanthan gum
1/2 tsp salt
2 tsp aluminum-free baking powder
2 tbsp softened butter
drizzle of olive oil
1/2 cup milk
1 tbsp fresh parsley or chives, chopped

1. Sift flour with xanthan gum, salt, baking powder and herbs.

2. Lightly cream butter with dry mixture. Lumps are okay. Add drizzle of olive oil.

3. Add milk and mix lightly with spatula until firm dough is formed. Dough should be a moderatly moist consistency - not too wet, not too dry. Add more milk or flour if needed.

4. Drop spoonfuls of dough onto hot stew. Cover and cook on high setting for 20-25 minutes or until toothpick inserted in centre of dumpling comes out clean.

5. Ladle soup and dumplings into serving bowls. Top with more fresh chopped parsley.

Five Spice Beef & Broccoli

This is a two part recipe, as with most stir fry recipes, because you deal with the meat and the veggies separately. It's still pretty quick and easy and tastes delicious.

Makes 4 servings

Ingredients:

3/4 lb sirloin beef, cut into strips (i used prepared stir fry beef to save time)
2 tbsp macadamia nut oil, divided
2 tsp Chinese five spice
2 tsp minced garlic
1/4 cup water
1 lb broccoli florets, sliced carrots, pea pods, sliced celery
1 tsp cornstarch
1/4 cup oyster sauce
1/4 cup vegetable broth (or beef)

Directions:

1. Mix beef with 1 tbsp oil and Chinese five spice. Use your hands to get the rub into the beef. Marinate for 15 minutes at room temperature (room temp meat cooks more evenly & faster).

2. Heat large fry pan or wok on medium high heat. Add remaining oil and beef. Stir fry for 2-3 mins until beef is mostly no longer pink. Add garlic and stir fry another couple minutes until beef is no longer pink. Remove from fry pan and set aside.

3. In same fry pan or wok, add vegetables and 1/4 cup of water and stir fry/steam over medium heat. Until veggies are fork tender (fork inserted easily but still has some crisp), approx 5-7 minutes. If any water remaining in pan, drain off before proceeding.

4. In a small bowl, Whisk cornstarch, vegetable broth and oyster sauce.

5. Add beef and sauce mix to the fry pan. Stir on medium low for 5 mins until everything is coated, heated through and sauce thickens a bit.

6. Serve over rice or noodles.

7. Try to use chopsticks and laugh at your ineptitude. :)