Abbey's Kitchen

Healthy Recipes, Nutrition Myth Busting, Healthy Eating Tips

Abbey Sharp

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Jamie Oliver’s Pork Buns Recipe

Jamie Oliver’s pork buns were definitely worth sharing. They’re tender, meaty, juicy and addictive.
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We all have our celebrity crushes and one of mine has always been the UK sweetheart, Jamie Oliver. I met Jamie once last year when he popped by Chatelaine and was thrilled when I heard he was in town again to promote the launch of Sobeys Better Food Fund.

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This innovative program is focusing on promoting food literacy and teaching Canadian students proper food skills, with a whopping $500,000 going towards the development of a new program called Home Cook Heroes.

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To celebrate, Cirillo’s Culinary Academy hosted a cooking class in which Jamie Oliver (yes, we’re on a first name basis now) and a small group of foodies gathered to make some irresistible pork buns.

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For some of the Jamie Oliver fans / attendees, a golden ticket to the class was the winning prize in the Sobey’s Better Lunchbox challenge. If you didn’t hear about this fun contest, people from all over Canada had to tweet and instagram their lunch creations for a chance to get cozy in the kitchen with the English hunk.

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Hm, should I name the winners or will it send you all into a jealous stalker rage? I’m trusting you, here folks.

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Congrats to: Cathy Dawson from Ontario (Better Sides), Terri Stevens from Nova Scotia (Better Sides – employee), Missy Searl from Nova Scotia (Better Lunchbox) and Brandy Reeves from Nova Scotia (Better Lunchbox – employee)!

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Well, as you know, Jamie has always been a huge supporter of cooking at home whilst not sacrificing things like taste or comfort.

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Being healthy to Jamie means being in control of what goes into your meals and I can’t  help be totally agree. This philosophy aligns perfectly with Sobeys mission, so I think he’s a perfect fit for the new educational program. Case in point, Jamie Oliver’s pork buns recipe.

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All this talk about Jamie Oliver is making me…. well, hungry. Take a look at this recipe below for his Irresistible Pork Buns out of his latest book Jamie Oliver’s Comfort Food.

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I got the book at home and can tell you I will surely be busting out a bunch of these at home.

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For more information on Jamie’s #BetterFoodForAll challenge, read about it here! Who knows- you could be hanging out with Jamie next!

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Jamie Oliver’s Pork Buns Recipe

Omg. These are really good- and surprisingly easy to make too. If you’ve never tried making pork buns from scratch, try Jamie Oliver’s pork buns and get ready to die and go to heaven.

Contribution by AK Taster Maya Setton

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Print Recipe
5 from 1 vote

Jamie Oliver’s Irresistible Pork Buns

Jamie Oliver's pork buns were definitely worth sharing. They're tender, meaty, juicy and addictive.
Prep Time1 hour 20 minutes
Cook Time5 hours 40 minutes
Total Time7 hours
Course: Dinner
Cuisine: Asian
Servings: 4 people
Calories: 350kcal
Author: Abbey Sharp

Ingredients

Pork

  • 2 1/2 lbs pork belly bone out
  • Sesame oil
  • Superfine sugar

Buns

  • 1 2/3 cups reduced fat milk 2%
  • 3 tablespoons unsalted butter at room temperature
  • 4 3/4 cups good-quality Tipo 00 flour plus extra for dusting
  • 1 tablespoon heaping superfine sugar
  • 1/4 oz package of active dry yeast
  • 1 teaspoon heaping each baking powder baking soda

Pickles and Assembly items

  • 1 English cucumber
  • 1 bunch of radishes
  • 2 teaspoons superfine sugar
  • 6 tablespoons rice wine vinegar
  • 1 tablespoon heaping sesame seeds
  • 4 scallions
  • 8 springs of fresh cilantro
  • 1 fresh red chile
  • Hoisin sauce

Instructions

Pork

  • Start cooking the pork a day ahead. Preheat the oven to 275 F. Carefully remove the pork skin from the belly and pop into the fridge. In a large roasting pan, rub the belly with sesame oil and seasoning with salt and sugar. Cover with aluminum foil and cook for 5 hours, then remove, cool and refrigerate in the same pan overnight.

Buns

  • The next day, by hand or by electric mixer, combine all of the bun ingredients with 1 teaspoon of salt, then knead for 10 minutes. Place in a bowl, cover with plastic wrap and proof for 1 hour. Knock the dough back and divide into 20 equal pieces. Roll into smooth balls, place on a flour-dusted tray, cover with a damp kitchen towel and proof for another hour. One by one, with a rolling pin, roll the balls into 4 x 5 inch ovals. Lay an oiled chopstick across the middle like a hinge, fold the dough in half over the top and pull the chopstick out. Place each bun on a little rectangle of parchment paper in a bamboo steamer, in single layers, read to steam later.

Pickles and Assembly items

  • Preheat the oven to 465F. For the garnish bowls, make quick pickles by finely slicing cucumbers and radishes on a mandolin into separate bowls. Sprinkle each with 1/2 tsp of salt, then divide the sugar and vinegar between them. Toss and pop into the fridge until needed. Lightly toast the sesame seeds and decant into another bowl. Trim the scallions, then finely slice lengthwise and pop into a bowl of ice-cold water so they curl up. Pick the cilantro leaves. Finely slice the chile. Place the pork skin on a baking sheet, season and roast until puffy and cracked. Once cool, smash up.

Assembly

  • When you’re ready to go, slice the pork 1/2 inch thick, then halve each slice, return it in a single layer to the sheet it was cooked on, and roast in the oven until golden, draining away the excess fat occasionally to help it crisp up. At the same time, steam the buns over a pan of simmering water for 8-10 minutes, or until fluffy. Scrunch and squeeze the pickles to get rid of the excess salty liquid, then transfer to clean bowls. Take everything to the table with a bottle of hoisin and let everyone build their own.

Nutrition

Calories: 350kcal

Disclaimer: The preceding experience was complimentary, however, all opinions are genuine.

Last Updated . Published By 4 Comments

Vegetarian Stuffed Zucchini Boats with Chickpeas, Barley, Olive & Feta

These Vegetarian Stuffed Zucchini Boats with Chickpeas, Barley, Olive & Feta are about to become your family’s favourite meatless monday meal.
Meatless Mondays are starting to become my favourite night of the week. Ever since I went to the innovative veggie-centric restaurant, Vedge in Philadelphia (which just happens to be completely vegan and vegetarian, too), I have been completely enamoured by vegetable cookery.
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And yes, I do prefer to use those terms instead of vegetarian simply because I find it far more inclusive. Vegetarian often implies a certain lifestyle to people that many carnivores see as too boring, too prudent, or too restrained for them. That’s not necessarily my opinion, of course, but I know a lot of people who’s eyes roll when you tell them it’s “vegetarian”. I prefer not to dole out such judgmental labels because I would rather we simply appreciate delicious food for what it is- delicious! How about those nutritional benefits just be a great bonus, cool?

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So this week, I had an abundance of zucchinis in the house because I got a wee-bit overenthusiastic at the store with a sale. I decided to pretty much just beef these babies up with a variety of the staple ingredients I had lying in my pantry. This is how my Vegetarian Stuffed Zucchini Boats were born.

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The “Stuff” in Vegetarian Stuffed Zucchini Boats

In my vegetarian stuffed zucchini boats, I added chickpeas because they are always in my cupboard because they’re an easy simple way to add protein and fibre to any meal. Making a salad? Throw in some chickpeas. Whipping up a grain-based side? Throw in some chickpeas. Soup night? I hope you get the picture.

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Now, in my vegetarian stuffed zucchini boats I went ahead and used this PC Blue Menu blend of brown rice, barley and spelt, which I have hopelessly fallen in love with as of late. It’s nutty, its chewy, and it’s a total nutritional superstar – 4 grams of fibre and 5 grams of protein per 1/4 cup! Obviously, this is just what I had on hand, but feel free to use any whole grain you’ve got- rice, quinoa, farro, bulgur, kamut- it’s all going to work out just fine.

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I’m also obsessed with Middle Eastern cuisine, and I knew that the combination of the vegetarian stuffed zucchini boats with the chickpeas and grains would lend itself perfectly to that flavour profile. So in went some tahini (sesame paste, the characteristic flavour in hummus), olives, feta, lemon, mint, sumac and za’atar.

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These last two are now super easy to find in your local grocery store as Middle Eastern cuisine has become uber-trendy as of late. For those who aren’t well acquainted, sumac is a bright, almost citrus-like spice with a gorgeous dark purple hue- I put it on my hummus, fish, salads, rice, asparagus, et al. Za’atar, on the other hand, is a spice blend usually consisting of a more sumac (told you I love the stuff), thyme, sesame seeds, marjoram, oregano and sometimes salt. It’s crazy yum on olives, eggs, soups, chicken, cheese- seriously, folks, whatever you’ve got.

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So give this recipe for your next Meatless meal, what’s your favourite way to use up any of that end-of-season zucchini? Have you tried making vegetarian stuffed zucchini boats?

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Print Recipe
5 from 1 vote

Chickpea, Barley, Olive & Feta Stuffed Zucchini Boats

These Vegetarian Stuffed Zucchini Boats with Chickpeas, Barley, Olive & Feta are about to become your family's favourite meatless monday meal.
Prep Time15 minutes
Cook Time30 minutes
Total Time45 minutes
Course: Dinner
Cuisine: American
Servings: 6 people
Calories: 340kcal
Author: Abbey Sharp

Ingredients

  • 2 large zucchini top removed and halved lengthwise
  • 1/4 cup whole grain (I used a rice, barley and spelt mixture)
  • 1 tsp oil
  • 1/2 can of chickpeas rinsed and drained
  • 3 tbsp black pitted olives minced
  • 2 tsp tahini
  • 1/4 tsp sumac
  • 1/4 tsp za’atar
  • 2 tbsp feta crumbled
  • 1 tsp lemon zest
  • Salt and pepper to taste
  • 2 tbsp feta crumbled
  • 2 tsp panko bread crumbs
  • 2 tsp olive oil
  • 1 tbsp mint chiffonade

Instructions

  • Preheat oven to 375 F. Using a small spoon, hollow out the zucchini, leaving at least 1/4 cm of zucchini all around to form a boat. Coarsely chop the zucchini flesh and set aside.
  • Place the zucchini boats on a baking tray lined with aluminum foil, season with a pinch each of salt and pepper and roast for 12-15 minutes. Remove and preheat oven to broil.
  • Cook the grains according to package directions- depending on what kind you use. Set them aside once cooked in a medium bowl.
  • Return the saucepan to medium heat and add a teaspoon of oil. Add in the chopped zucchini and the chickpeas and sauté for about 5 minutes. With a potato masher, or fork, mash the chickpeas lightly so that there are some lumps and some of it has formed a paste. Allow the mixture to cook another 3 minutes to evaporate some of the moisture. Transfer to the bowl with the cooked grains.
  • Mix in the olives, tahini, sumac, za’atar, feta, lemon zest and salt and pepper to taste.
  • Stuff the baked zucchini boats with the mixture, dividing it between the four halves. Top them with the remaining tablespoons of feta, panko, and olive oil. Broil for about 5-7 minutes, keeping an eye on it that it doesn't burn- you are simply looking for the bread and cheese to brown lightly.
  • Remove from the oven, transfer two halves each to two dinner plates and sprinkle with mint. Enjoy loves!

Nutrition

Calories: 340kcal

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Fancy Franks Gourmet Hot Dogs Toronto

In Toronto you can get your basic hot dog fix on practically any street corner at any time- day or night. Despite the array of run-of-the-mill ketchup, mustard, relish, and condiments, it won’t be long before you’re likely going to go searching for more. And you’ll find it with Fancy Franks.

Fancy Frank\'s Gourmet Hot Dog\'s wall art and menu.

Answering all Torontonian’s frustrating hot dog conundrum is the gourmet hotdog shop Fancy Franks. I’ve written about this place before but I just had to share my experience with their new playful Fall menu.  With toppings ranging from spaghetti and meatballs to huevos rancheros, everyone can find a dog they’d like to chow down on at Franks.

A person putting together the hot dog with ingredients in containers.

Now, we all know hot dogs are always a bit of an indulgence, but it’s nice to know Fancy Franks wieners are made of 100% beef and lamb casing and are provided by a local Toronto butcher.  The buns and toppings are all fresh and local as well, making this this more of a haute-dog than what you get on the street. That may not spare you the calories but at least you know the ingredients are of the highest quality!

Two people sitting in front of a window, eating.

The interior of the small restaurant is certainly conducive to letting loose. Décor is vintage and whimsical, with bright-lighted signs, abstract wall murals and one huge picnic table for family style dining. The open space makes the atmosphere young and fun, perfect for the late night, post-bar crowd. Because let’s be honest with ourselves- spaghetti and meatballs on a hotdog is interesting and surely tasty when you’re sober, but way more exciting after a few pints.

A ground of people sitting at a table, eating and chatting.

If you’re not in the market for a hot dog, your options are slightly limited. You can, however, get a salad, soup or chili and wash it all down with a creamy milkshake. And speaking of options, check out Frank’s gourmet toppings and unusual flavour combos!

Fancy Franks Food

Frankie Goes to Buffalo
Panko Fried Weiner, Chicken Bacon, Carrots, Celery, Blue Cheese Dressing and Buffalo Wing Sauce
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So-so-good – if you closed your eyes you could swear you were eating a real chicken wing!

Frankie Wanna Meatball
Beef Hotdog, Spaghetti, Meatballs, Parmesan Cheese
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Beware: this dog requires some serious napkins. Succulent and meaty but definitely not first-date worthy.

Franko Y Huevos
Chopped Beef Hotdog, Chorizo, Grilled Peppers, Scrambled Eggs
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While I did like the taste of this one, I found to mouthfeel to be a bit offputting – I’m admittedly not a scrambled egg girl so the combination of that texture on the snappy wiener was probably just not for me.

Fancy Schmancy Poutine
Fries, Cheese Curds, Beef Gravy, Beef Ribs, Grilled Onions, Fried Eggs, Scallions
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Loved the salty bursts of beef ribs with the creamy luscious yolk. So decadent!

Porker Poutine
Fresh Cut Fries, Cheese Curds, Beef Gravy, Bacon, Grilled Onions, Fried Eggs, Green Onions
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Same deal but with salty bacon- how could this be bad?

Mini Donuts
Chocolate and Vanilla
Close up photo of cookies.

Addicting, light as a feather donuts that came straight out of the fryer- there’s not much better than that!

So if you’re looking for a twist on a ballpark classic, look no further than Fancy Franks. With two locations on Bloor West and College street and plenty of gourmet grub to choose from, that next hot dog craving (come on, everyone has them once in a while) can be quickly satisfied by Franks!

Disclaimer: The preceding meal was complimentary, however, as always, all opinions are genuine.

Contribution by AK Tasters: Maya Setton and Brea Giffin

Last Updated . Published By 1 Comment

Fake Olive Oil ? How To Know It’s Real Extra Virgin Olive Oil

Before last week, I had no idea how sordid the fake olive oil industry was. More dramatic than your favorite soap opera, the villains and heroes surrounding the production and distribution of olive oil worldwide will make you clasp your heart and gasp in absolute horror.

Luckily, the Flavour Your Life campaign, funded by the European Union, the Italian Department for Agriculture, and Unaprol (the largest Italian Association of olive growers and olive oil producers) is raising awareness about fake olive oil through their innovative programs. With initiatives in Belgium, the Netherlands, Denmark, Italy and North America, Flavour Your Life aims to educate consumers on the origin, production and traceability of extra virgin olive oil. Efforts include participation in large trade shows, in store tastings, advertising, and promotional activities – such as the event I attended at Brassaii on King West last week.

Upon entering Brassaii, bloggers, chefs and olive oil aficionados were shuffled into the large back room where we imbibed ourselves in the open bar and some passed canapés. Soon after, we were treated to an educational talk on extra virgin olive oil from Robert Beauchemin and a special overview on cooking with extra virgin olive oil from the Brassaii chefs.

A person in a tie standing with his arms out.

Our first guest speaker, Beauchemin, was an anthropologist, food writer, and professor at La Salle University – and if there’s one thing he knew about, it was olive oil. Robert spent the hour educating us on the business of olive oil, where the best came from (Puglia, Italy in his opinion), how it’s made, and why the business is so sordid. He entertained us with tales about how the largest extra virgin olive oil producers in the world essentially water down their product with soybean oil. For example, even though Italy only produces about 500,000 metric tons of extra virgin olive oil annually, they export over 1,000,000 – so they’re either buying it from other Mediterranean countries and passing it off as Italian, or they’re watering it down with some other cheaper oil.  Either way, I consider this to be fake olive oil. If you ever have some time to look into the business of extra virgin olive oil, I highly recommend it – you will never think of your vinaigrette the same.

After the lecture from Beauchemin, Executive Chef Marcus Monteiro gave us a short overview on cooking with olive oil. While there were some obvious contradictions between what we learned from Beauchemin and what Monteiro had to say (clearly they didn’t exchange talking points before), overall the general take home was that cooking with olive oil is a healthy alternative to other fats and oils but when baking with olive oil, your treats will come out a bit drier than usual.

At the start of his lecture, Beauchemin, was very quick to mention that all of the food we were tasting that night was actually made with fake olive oil (not the good  high quality extra virgin olive oil). Here’s the scoop on what we were fed:

Israeli Couscous Pilaf
With Roasted Butternut Squash
Close up of couscous in small servings.

Perfectly cooked couscous with buttery smooth squash certainly packed in a ton of flavour!

Monteiro Cheese on Cucumber
with EVOO Drizzle and Lemon Zest
Multiple slices of cucumbers with cheese on top.

This Monteiro cheese practically melted in my mouth!

Tomato Confit
With Olives and EVOO
A set of three tomato appetizers on a plate.

The delicate fried chip was irresistible with the sweet confit tomatoes.

Ahi Tuna Crudo
With frozen Grape and Dehydrated Fennel

I loved the contrast of the warm, salty tuna with the frozen, sweet grape!

Orange and Olive Oil Scented Pound Cake
A plate of cake squares.

Chef told us that when you bake with olive oil, things come out inevitably dry – they were definitely right. Never the less, I did enjoy the subtle spice in this cake.

Almond Coconut Brownie
Close up of a plate of brownies.

Again, a bit dry but I’m a big fan of nuts in my brownies so I was definitely a happy camper!

The morale of the story here is to be an educated consumer and be warned of fake olive oil. Be aware of what you’re buying and where you’re buying it. Demand the best quality products from your grocery stores or buy your olive oil from a small local source that you trust.

If you don’t have a local olive oil store around you – here are a few tips to help you pick a good one and avoid the fake olive oil.

Fake Olive Oil 101

• Don’t look for the cheapest option. A lot of the cheaper options (Maestro, Bertoli) that line the shelves of your local grocery store have been mixed with soy oil – a much cheaper oil. Aka. It’s fake olive oil.
• Your extra virgin olive oil should smell and taste like olives. Look for a pungent, bitter tasting extra virgin olive oil. The best extra virgin olive oil comes from un-ripe, green olives that are still on the tree. They produce a bitter taste, are the most nutritionally dense, and will last the longest (if stored correctly). I myself have eaten olives off of olive trees and can confirm that they are brutally bitter.
• Avoid buying “cold pressed” olive oil priced at a premium – this is a marketing ploy. All extra virgin olive oil is cold pressed as you don’t need to heat olive’s to extract their oils, you just need to squeeze them.
• Avoid “light” extra virgin olive oil – it’s not actually lighter, it’s just deodorized. The deodorization process uses added chemicals to mask the scent and taste of the olive, and who wants chemicals in their oil?
• If you’re extra virgin olive oil has been sitting in your cupboard for over 2 years, it’s time to toss it.

For more information on the Flavour Your Life campaign, check out their website. You should also see what tasty treats the chefs at Brassaii have cooking up by perusing their website here and my blog post here!

What are some of your favourite olive oil brands?

Contribution by AK Tasters: Brea Giffin and Cindy Chan

Last Updated . Published By 1 Comment

Soy Mirin Glazed Halibut with Asian Stir-Fry

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This summer has been full of back to back to back food events, weddings, parties, and liquor-fests. No matter how hard I work in that gym, it’s certainly hard to keep up. So in between the food truck eats and the beer gardens and the restaurant openings, I try my best to eat a healthy balanced diet and my go to in the summer is a light filet of fish, served up with lots of low-calorie high fibre veggies on the side.

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I whipped together this supper the night following an indulgent weekend that included a food truck private party (where my diet included deep-fried rice balls, chicken wings, tacos, pulled pork and fish and chips), a beer festival, and a classy Toronto restaurant event. I knew I would wake up starving if I just ate celery sticks for supper that night, but I knew I was far too full for any more meat, cheese or heavy carbs.

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I used halibut here, but of course, you could use whatever you like best or whatever you see on sale. This would be delicious with salmon, trout, tilapia or cod- you could even buy fancy pants sushi-grade tuna, sear it off and then glaze it with this sauce.

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Now, to add a little texture and crunch, I added a handful of wasabi pea rice snacks (which are addictive by the way) and a little sprinkle of toasted sesame seeds. You can swap them for crushed peanuts or cashews or forgo both of these if you want to cut calories even more.

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Print Recipe
5 from 2 votes

Soy Mirin Glazed Halibut with Asian Stir-Fry

For a light dinner, this soy glazed halibut with asian stir-fry fits the bill. 
Prep Time10 minutes
Cook Time23 minutes
Total Time33 minutes
Course: Dinner
Cuisine: Asian
Servings: 4 people
Calories: 340kcal
Author: Abbey Sharp

Ingredients

Glaze

  • 1 tsp olive oil
  • 1 tsp sesame oil
  • 2 tsp ginger freshly grated
  • 2 cloves garlic minced
  • 1 small shallot finely minced
  • 1/3 cup mirin
  • 1/3 cup reduced sodium soy sauce
  • 1/3 cup rice vinegar
  • 1 1/2 tsp honey

Fish

Stir-fry

  • 1 tsp olive oil
  • 4 mini bok choy leaves removed
  • 1 head broccoli crown only, separated into small pieces
  • 4 cups bean sprouts
  • 1/2 cup frozen edamame
  • 1 tsp sesame oil
  • 2 tsp sriracha or to taste
  • Salt and pepper to taste
  • 1/4 cup wasabi pea rice snacks to serve
  • Toasted sesame seeds to serve
  • Steamed brown rice to serve

Instructions

Glaze

  • Preheat a small saucepan over medium high heat with the olive oil and the sesame oil. Add in the ginger, garlic and shallot, and sauté for 2 minutes.
  • Pour in the mirin, soy, rice vinegar and honey. Bring to a boil, then reduce heat to low and allow to simmer and thicken for 3-4 minutes. Set aside.

Fish

  • Preheat oven to 375 F.
  • Heat a medium nonstick skillet with oil over medium high heat. Season with fish with salt and pepper and sear presentation side down for about 2-3 minutes, until golden brown. Flip and cook on the other side for another 2-3 minutes.
  • Brush each filet with 1 tablespoon of the sauce. Transfer to the oven and bake for an additional 5-7 minutes, or until the flesh is opaque all the way through.

Stir-fry

  • Preheat a large skillet or wok with olive oil over medium high heat.
  • Add in the broccoli and bok choy and stir fry for 4 minutes.
  • Add in the bean sprouts, edamame, the sesame oil, sriracha and the remaining soy mirin sauce. Toss until coated. Taste and season with salt and pepper to taste.

Assembly

  • To serve, divide the vegetables amongst four bowls, top with the fish, and garnish with wasabi peas and toasted sesame seeds. Serve alongside steamed brown rice, if desired. Enjoy!

Nutrition

Calories: 340kcal

Last Updated . Published By 3 Comments

A Shocking Visual of How Much Added Sugar You Should Eat vs How Much Your Eating

Aw, poor sugar.  While many foodstuffs bounce back and forth between the media’s nutritional “good books” and “bad books”, sugar has never had its moment to shine. It’s pretty much one of the only foods I can think of that’s uncontroversial because most health professionals- doctors, dietitians, nutritionists- agree it’s not the best (and agreeing is not exactly the norm). The message isn’t new- it’s been fairly well appreciated (albeit maybe somewhat ignored or downplayed) since long before we knew that smoking was bad, that breast feeding was best, or that seatbelts save lives. But what has changed is our appreciation for just how problematic a diet high in added sugars can be- a concern that has sparked a lot of debate about how much is just too much. 

While Canada still hasn’t issued any specific recommendations on added sugar (or even total sugars, for that matter) we are hopefully at a place where that might change.  Currently, Health Canada is working on updating the Nutrition Label to include an extra line under Total Sugars for Added Sugars.  What exactly is the difference?  Added Sugars (also known as “Free” Sugars) are defined as any sweeteners added to the product by a manufacturer and can be identified in an ingredient list by words ending in –ose (sucrose, lactose, maltose, dextrose, fructose etc.), any syrups (corn, malt, maple etc.), molasses, sugar, brown sugar, honey, agave, nectars, and concentrated fruit juice.  In contrast, Total Sugars would include all of the added sweeteners, but also naturally occurring sugars from dairy products, fruit, and vegetables. While it’s probably not a good idea to go on a crazy-high total-sugar diet and consume nothing but ripe sugar-rich bananas (like this girl), I ultimately would focus on limiting the added sugars rather than your total.  And that’s exactly what the new proposed nutrition label is supposed to help you do. It may also lead the way to a more concrete recommendation on intakes, but until then, there are trustworthy experts to look to for advise. The World Health Organization (WHO), for example, suggests you get your added sugars down to no more than 10% of your daily caloric intake – with the goal to be below 5%. For the average woman on a 2000 calorie diet, that’s between 25-50 grams per day, while the average man consuming 2800 calories should aim for between 35-70 grams.

To help you put this in perspective, especially until changes to our food label makes it easier to track added sugars, I wanted to create a pictorial representation of how much added sugar is in common foods- many of which you probably had no idea had that much- or even any- added sugar. Sure, you are probably well aware of the sugar you add when you pour your morning coffee, but I bet you’ve never visualized putting white sugar in your yogurt or on your breakfast cereal. Just four grams of added sugar in a product is equal to one standard cube of white sugar, so keep this visual in mind as you walk through your own daily eating routine and roughly see how quickly you can meet your quota.

 Women’s Ideal Added Sugar Target (5% of a 2000 calorie diet)
25 grams = 6 cubes

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Men’s Ideal Added Sugar Target (5% of a 2800 calorie diet)
35 grams = 9 cubes

 

Iced Tea (500 ml bottle) = 43 g
11 sugar cubes

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Sugary Corn Flaked Cereal (30 g, 3/4 cup)= 9 g
2 sugar cubes
Maple Syrup (2 tbsp) = 24 g
6 sugar cubes
Chocolate Milk (1 cup) = 12 g
3 sugar cubes
Strawberry Jam (1 tbsp) = 12 g
3 sugar cubes
Maple Brown Sugar Flavoured Pack of Instant Oatmeal = 14 g
3.5 sugar cubes
Sweetened Dried Cranberries (1/4 c) = 10 g
2.5 sugar cubes
Chocolate pudding (100 g cup) = 15 g
4 sugar cubes
Chocolate Ice Cream (1/2 cup) = 16 g
4 sugar cubes
Granola Bar = 13 g
3 sugar cubes
Fat Free Strawberry Yogurt (175 g cup) = 14 g
3.5 sugar cubes
Fruit Syrup Packed in Light Syrup (1/2 cup) = 12 g
3 sugar cubes
Pecan Caramel Chocolates (2 pieces) = 14 g
3.5 sugar cubes
Fruit Cream Cookies (2 cookies) = 10 g
2.5 sugar cubes
Chocolate Cake with Frosting (100g, or 1/6th of a 6” round cake)= 48 g
12 sugar cubes
Specialty Caramel Creamy Coffee Drink (16 oz) =  57 g
14 sugar cubes
Whole Grain Blueberry Muffin = 20 g
5 sugar cubes
Store bought Coleslaw (1/2 c) = 17.5 g
4.5 sugar cubes
BBQ Sauce (2 tbsp) = 12 g
3 sugar cubes
Chocolate Hazelnut Spread (1 tbsp) = 11 g
3 sugar cubes
Candy (9 pieces) = 29 g
7 sugar cubes

Which food products’ added sugar content are you most shocked about? What do you think you’ll be most able to cut back on to meet your Added Sugar goals?

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Sumac Shrimp & Crispy Chickpea Salad with Figs, Beets, and Feta

This easy and healthy sumac shrimp & crispy chickpea salad with figs, beets and feta is the perfect light lunch or dinner.  

With the recent explosion of Middle Eastern cuisine in downtown Toronto, I have become absolutely obsessed with recreating the flavours at home. Sumac, a staple Middle- Eastern spice, has become my new go-to seasoning. I put that s*it on everything- hummus, rice, vegetables, chicken, salad dressings and more- I’m admittedly obsessed. It has a bright, tart flavour similar to lemon zest, and it lends a deep reddish-purple speckle aesthetic to any dish. So beautiful and so delicious.

chickpea_shrimp_salad_2_of_4.jpgThis recipe has a lot going on but I assure you its all working together nicely. The combination of crunchy chickpeas, nutty tahini, sweet figs,  tart pickled beets, salty feta, spicy paprika and cooling fresh mint all come together in a harmonious and addictive bite. Bonus? It’s super low in fat, high in fibre and packed with tons of nutrients- just look at the gorgeous colours you’ve got on that plate!

Sumac Shrimp SaladYou can easily make this recipe vegetarian if you would like to omit the shrimp- you could even make it vegan by leaving out the cheese or using a non-dairy product.  It’s your lunch, so it’s totally your call- give it a try your style!

Have any of you tried using Sumac yet? If so, what are your favourite dishes to use it on?

A pinterest image of salad with the text overlay \"Sumac Shrimp & Crispy Chickpea Salad with Figs, Beets, and Feta.\"

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5 from 1 vote

Sumac Shrimp & Crispy Chickpea Salad with Figs, Beets, and Feta

The combination of crunchy chickpeas, nutty tahini, sweet figs,  tart pickled beets, salty feta, spicy paprika and cooling fresh mint all come together in a harmonious and addictive bite. 
Prep Time5 minutes
Cook Time11 minutes
Total Time16 minutes
Course: Salad
Cuisine: Middle Eastern
Servings: 4 people
Calories: 300kcal
Author: Abbey Sharp

Ingredients

Dressing:

Chickpeas:

Shrimp:

  • 1/2 tbsp olive oil
  • 1 lb shrimp shells and tails removed
  • 1 pinch salt, paprika and sumac generous pinch of each

Salad:

  • 6 cups Spring Mix lettuce
  • 1/2 cup pickled beets sliced
  • 1/4 cup mint leaves chiffonade
  • 1/4 cup reduced fat feta crumbled
  • 8 figs quartered
  • 1 English cucumber halved, seeded and thinly sliced

Instructions

Dressing:

  • To make the salad dressing, in a small bowl, whisk together all of the ingredients. Adjust seasonings, as necessary. Set aside.

Chickpea Topping:

  • Preheat oil in a large nonstick skillet over high heat. Add the chickpeas and a generous pinch of salt, pepper and paprika. Saute until golden and crispy, shaking or stirring often, for about 6 minutes.

Shrimp:

  • Preheat the oil in the nonstick skillet over high heat. Add the shrimp, along with a pinch of salt, paprika and sumac. Cook, flipping once, until shrimp are pink and curled- about 3-5 minutes.

Salad:

  • In a large bowl, mix together the lettuce, cucumber, beets, figs, feta and mint.
  • Divide the salad between four plates, top with the shrimp, chickpeas and the salad dressing.

Nutrition

Calories: 300kcal

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Middle Eastern Shaved Zucchini & Carrot Salad

With Middle Eastern quickly becoming the hot new trend in dining, I couldn’t help but want to whip up a healthy Middle Eastern inspired salad at home.This recipe was inspired by a shaved summer zucchini salad I had at Taste of Toronto by Robbie Hojilla of Hudson Kitchen. I was so in love with its simplicity and flavour that I had to whip something up similar at home.

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You can find sumac, a very popular Middle Eastern spice with a lemony tangy flavour, at any Middle Eastern grocery store or in some regular grocery stores.

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PC makes sumac under its Black Label, which is what I used in this recipe. Go ahead and free style with whatever shave-able veggies you’ve got in the house. I used a variety of coloured carrots, but keep it simple with orange if that’s all you got.

Take a peak at what I did and give it a try yourself. What are you doing with your excess zucchini this late Summer?

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Print Recipe
5 from 2 votes

Middle Eastern Shaved Zucchini & Carrot Salad

This recipe was inspired by a shaved summer zucchini salad I had at Taste of Toronto by Robbie Hojilla of Hudson Kitchen. I was so in love with its simplicity and flavour that I had to whip something up similar at home.
Prep Time5 minutes
Total Time5 minutes
Course: Salad
Cuisine: Middle Eastern
Servings: 4 people
Calories: 190kcal
Author: Abbey Sharp

Ingredients

  • 3 yellow zucchini thinly shaved with a potato peeler
  • 2 green zucchini thinly shaved with a potato peeler
  • 4 coloured carrots thinly shaved with a potato peeler
  • Zest of 1/2 lemon
  • Juice of 1 lemon
  • 3 tbsp olive oil
  • 2 tsp whole grain Dijon mustard
  • Salt and pepper
  • 1 tsp sumac
  • 3 tbsp pistachios finely chopped
  • 1/4 pomegranate seeds only
  • 1/4 cup feta finely crumbled

Instructions

  • Put the shaved vegetables into the bowl.
  • Make the salad dressing by mixing together the lemon juice, zest, olive oil, mustard and a pinch each of salt and pepper.
  • Drizzle over the vegetables and sprinkle with the sumac, pistachio, pomegranate seeds and feta. Toss to coat and enjoy.

Nutrition

Calories: 190kcal

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Hugo’s Brunch Buffet Houston (TX) Restaurant Review

Opening Remarks:

-In contrast with the state’s famous Tex-Mex staples, Hugo’s Restaurant aims to represent authentic Mexican cuisine while offering a nice selection of the best dishes of Mexico’s 31 States.

-Executive Chef Hugo Ortega is a James Beard award winner originally from Puebla. His namesake restaurant, Hugos, is considered the best representation of Mexican cuisine in Houston and actually, one of the best restaurants in the city in general.

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– Hugo’s is also quite famous for their Sunday Brunch buffet. When I was doing my research for where to eat in Houston, the first decision I made was to have brunch at Hugos. The cost is $29 per adult ($10 for kids) and runs from 10-2:30 and is apparently always packed.

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Ambiance:

-Located in Houston’s TOP dining destination, Montrose, the early 20th C Spanish style home is a beautiful setting for a leisurely lunch, brunch or dinner. The gated doors, the voluptuous vines, the lofty terracotta toned ceilings and the Medieval chandeliers have an old world charm that is hard to ignore.

-The walls are riddled with accolades and awards, which is complimented by the packed dining room for Sunday brunch.

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-Seating is predominantly brass-covered table-tops set with retro padded orange chairs and a generous amounts of space between each table. They also have a stunning wood bar for guests without a reservation or who are up to dine alone.

-On Sundays for their famous Brunch buffet, diners are treated to live Mexican-style music by house band Viento.

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Service:

-In classic Southern style, service was very friendly, efficient and energetic. Our bubbly beautiful server greeted us immediately upon being sat, and ensured our water glasses were filled with ice water.

-Considering we were at the buffet, there wasn’t much else for her to do but to clear plates between trips (which she did very promptly without having to be asked), refill our water, deliver our cocktails, and stop for small talk. As far as buffet service goes, she rocked it.

Drink:

-As expected in any authentic Mexican establishment, Hugos offers a fairly good sized list of Tequila and Mezcal.

-Wine drinkers can check out their 8 International bottles ($62, by 3 oz taste ($6.5or glass ($13) that pair nicely with Mexican cuisine.

-At brunch, they offer a solid selection of fruity cocktails, from margaritas, to sangrias, to mimosas with Mexican flare.

Paloma de Pina ($9)
Tequila, Grilled Pineapple, Housemade Pineapple Soda, Lime
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Mimosa Fuego Azui ($5.50)
Blackberry, Raspberry, Blueberry, Lime, Agave Nectar
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Admittedly, neither cocktail really hit the spot for us. While I loved the smoky grilled pineapple garnish on the Paloma, the cocktail tasted more like soda water than sweet smoky fruit. Likewise, I also found the mimosa a little flat.

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Food:

-Don’t expect to see massive burritos, cheese-drenched nachos, or fajitas on anyone’s plates. Rather, Hugo’s focuses on a range of authentic Mexican dishes that are celebrated across Mexico. From ceviches, to tamales, to unique street food that put Toronto’s hipster bars to shame (think crispy potato tacos, lentil cakes or plantain turnovers), it’s not surprising that Hugo’s has made a name for itself across the State.

-Perhaps the most unique item on the menu is Chapulines- pan sautéed grasshoppers served with guac, tortillas and salsa. Eek, it was early and I had been drinking a fair bit the night before, so I definitely wasn’t feeling up to that.

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– The buffet was plentiful but not overwhelming, meaning you could (if you were hungry) try a tiny bit of everything and not be sick. I also appreciated that the staff frequently replenished the items before a tray ran completely out, meaning everything stayed hot and tasted fresh.

-There were essentially two main stations with the buffet- a savoury station on one side of the restaurant with around 25 items, and a smaller sweets table with around 10 options on the other.

-While I didn’t try everything from the spread (I still had a long walk ahead of me in the 30+ degree heat), here’s a little list of some of the items on offer:

Guacamole with Housemade Chips
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Fish Taquitos
Tamales
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Chorizo and Mushroom Quesadillas
Corn Soup
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Fish Enchiladas
Chiles Rellenos
Mexican Brisket
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Green Chilaquiles
Squash Stuffed with Corn Fungas
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Pork Carnitas
Lamb Ribs
Rice Stuffed Chipotle Peppers
Cornbread with Poached Eggs
Roasted Potatoes
Corn Pudding
Coconut Tart
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Mexican Rice
Tres Leches Cake
Churros
Mexican Hot Chocolate
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Lime Cheesecake
Rice Pudding

-In short, I think I was pretty impressed with it all. It’s not often you go to a buffet and feel like you really ate a great meal, but that was the sentiment after Brunch at Hugos. Well, that, and that I was really, really full.

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-My favourite savoury dishes of the spread were the corn soup and corn pudding. Both had a really satisfying sweet flavour and luscious texture while feeling refreshingly light.

-I also adored the tamales, which had a fabulously pleasant grainy texture to juxtapose the sweetness of the savoury meat.

-Hugo’s meat was spot on good- the lamb was blessedly tender and well seasoned, the brisket was surprisingly moist and the carnitas were so flavourful all on their own.

-Finally, their Chilles Rellenos was another  big winner with me. Those peppers were stuffed to the brim with tender chicken and asadero cheese, so flavourful and surprisingly not stodgy or greasy.

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-With dessert, the clear winner was the Tres Leches Cake. Actually, this is a favourite sweet of mine, and I thought this to be one of the better versions I’ve had. It was incredibly moist, addictively sweet and surprisingly light as air. Likewise, I also really enjoyed the tangy lime cheesecake bites and the more neutral rice pudding.

-Some of my least favourite dishes of the day, albeit, nothing to complain about, would include the fish taquitos, cornbread, and churros, all of which I found a touch too stale. It takes a lot for me not to want to eat every churro I see, nevermind just finish one, but these ones seemed overcooked and dry. I also wasn’t crazy about the coconut tart or Mexican hot chocolate, both of which I thought needed more sweetness, the former to amp up the sticky factor, and the latter to balance the bitterness of the chocolate.

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Closing Remarks:

-For two brunch buffets, and two cocktails, the bill came to $90 including tax and tip. Yup, it’s not a cheap and cheerful brunch, but heck, I can imagine how many trips some folks can put back so the $30 price tag totally seems like a steal.

-I’m definitely not usually one for a buffet of any kind, especially when it’s brunch and it pretty much puts me out of eating commission for the rest of the day. Having said that, if you’re looking to set yourself up for the day on really good quality Mexican food, then I would highly recommend Hugos Sunday brunch buffet.

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Jesse Vallins of The Saint Tavern’s Recipe for Grilled Beef Salami (Verscht)

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Steaks before they’re cut up for scraps

After a really tasty first visit to The Saint Tavern back in 2012, I reached out to Executive Chef Jesse Vallins to invite him to Battle Pickle of Abbey’s Kitchen Stadium. Jesse killed it with his Heirloom Carrot and Dill Soup with Crispy Cheddar and Dill Pickle Brown Butter, and his Spicy Pickle Brine Braised Bacon Sandwich with Russian Dressing. Obviously I had been itching to try more.

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Unfortunately, as you all know, I tend to “spread myself thin” when it comes to restaurant dining, so I wasn’t able to get myself back until Mother’s Day this year. Actually, it was funny because after a long hiatus, I found myself at the restaurant twice that week- the Sunday brunch, and then for drinks and pierogies the following Friday night.

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the Scraps

Well, while at my Brunch visit, Jesse slipped me some Verscht which usually only appears at dinner and at the bar. Wow, that stuff was crazy good. Even my mom- a total non-foodie- let out an excited squeal, “I can’t believe how much flavour something so simple can have!” Oh yes, ma, that’s the beauty of good food.  So naturally, I messaged Jesse days later asking if perhaps he could show me the ropes on making this dish and thankfully, he happily obliged.

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Meat coming out of the grinder

Quick Facts about The Saint:

-The Saint opened up in Spring 2012 after a supposed 3-year licensing battle. Believe me, it was well worth the wait.

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Pre-mixed meat

-The menu is upscale comfort fare with a strong meat focus, appropriate for it’s tavern meets bistro like setting. Imagine Fried Chicken with Mac n’ Cheese, Braised Pork Collar with Rutabaga, and a Mixed Grill with four different types of meat. Their cocktails are creative yet approachable, and very well made, and both their bar snack and brunch menus are among some of the best in the city.

 

whip it up

Quick Facts about Jesse:

-Jesse came into his destiny as a chef when he was a teen, as he started to realize he would keep falling asleep and walking up thinking about food. “There was no question about it after that.”

-Like me, Jesse didn’t have a strong mother or grandmother role model in the kitchen. But rather, his main inspiration came from some of the big names in the industry like Thomas Keller, Heston Blumenthal and Grant Achatz, as well as “anyone passionate about what they do, food industry or not.  I don’t really read cookbooks, or food magazines anymore, and I haven’t watched the Food Network in years. I find more creative inspiration in a Tom Waits song.” I totally get that.

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Ready to go

-While he may not have had a strong culinary gatekeeper in the home while he was growing up, there’s no denying the power of nostalgia when it comes to food. Jesse describes his earliest childhood food memory as being a three year old boy waking up in his grandmother’s house to the sweet smell of succulent bacon. Best-memory-ever.

-Jesse describes himself as a bit of a mixed bag in terms of heritage- there’s British, some East Coast Canadian, as well as some Polish and Russian going on. With sausage making such a huge part of Eastern European heritage, it’s no wonder he’s a bit of an expert on the stuff. In fact, he is the two year sausage king in Sausage League showdown, and his product certainly shows why.

 

Put it into the casings

-He describes his culinary style as “white people” food but with more creativity and more effort than the average person would put in at home.

-Jesse has a solid list of favourite restaurants around the city, that range from old school faves to trending joints. He’s been going to the Patrician Grill for a three egg breakfast a few times a week since the late 90s, and he tells me, “I never get sick of it.” Other favourites include Barberian’s, Lai Wah Heen, Richmond Station, The Grove, Buca, Caplansky’s, New sky, Bar Buca and Rose and Sons.

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Tie it tight!

-When asked about his most memorable meal abroad, Jesse admits “it might sound cliché, but without a second hesitation it’s Per Se in NYC. Everything- the food and the pairings were amazing and the service was professional but so warm and friendly at the same time.  I’ve never had another meal where all those elements came together like they did at Per Se.”

-At home, Jesse likes to keep things pretty simple and employ his BBQ all year round with whole chickens, grilled meats and even turkey at Thanksgiving.

-Okay, super confession time. Jesse and I share a dark secret obsession, and that is a deep love for Swiss Chalet’s dipping sauce. Jesse loves the stuff so much, he serves his own version in the restaurant with a Whole Roast Chicken for $49. Amazing.

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Quick Tips on the Recipe:

-So what is Verscht? Essentially it’s a beef salami that’s usually sliced thick and pan fried or grilled. I’ve seen it a lot on seder tables for Shabbat supper since it’s a crowd-pleasing, easy to prepare meat that is obviously pork-free.

-Jesse came up with this recipe out of a need to utilize the accumulating beef scraps from the striploin, sirloin and ribeye steaks they regularly serve at the restaurant.

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You can hang it for a few days, if you want before smoking it

-The resulting mixture ends up being about 40-45% fat. To put that in perspective, most sausage is about 30-35% fat, and commercial hot dogs can be upwards of 50-55%.

-Verscht is an emulsified sausage much like hot dogs, mortadella, bologna and pate. It requires that cold shaved ice be added to the ground meat to help extract the water soluble proteins in the meat (myosin and actin) which contribute to a more well bound sausage with a stronger emulsion. The addition of ice also does double duty by keeping the temperature of the ground meat down, which is imperative as warm meat doesn’t stay emulsified well.

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Japanese Compressed Smoking Block

-Jesse’s recipe calls for a selection of spices like spanish paprika, nutmeg, cayenne, garlic powder and mustard but you can play these up just a bit. For instance, Jesse suggests you can probably do without the nutmeg or paprika if you’d like, but he insists you use a subtle white pepper instead of the more pronounced flavour of black. Black pepper, while nice for regular seasoning, would overpower all of the other spices within the meat.

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smoke it!

-When you are processing the meat in the food processor, listen for the sound of the ice sloshing around to disappear. That’s how you know you’re mixture is done.

-If making this at home, and you want to skip the meat grinding step (because most of us don’t have kilos and kilos of striploins hanging around our house), just ask the butcher for some ground meat that’s about 40-45% fat. They’ll be happy to help out.

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-The casings Jesse uses are synthetic and quite porous so that when the sausages are hung and smoked, some of the moisture can escape, leaving room for a far more concentrated beefy flavour.

-Jesse buys his salami casings online, but he’s pretty confident you can pick them up in any Eastern European grocery store. His favourite is Starsky’s in Missisauga as he tells me, “I skip through the aisles while I’m there.” Noted!

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-While Jesse likes to hang his sausages in the fridge for at least a few days (and up to a week) to concentrate all of those flavours, if you don’t have a walk in fridge, you can skip right to the smoking part.

-And don’t worry- you don’t need a smoker for this either. Jesse showed me this really cool Japanese Compressed Smoking Block he got from the Asian market that you simply light on fire, throw on top of a little container of Cherry Wood and pop in the oven with your sausages to build flavour. You wouldn’t want to use something like this for low and slow BBQ like brisket or pulled pork, but it’s perfect for a 2 hour sausage cook time.

-As for the pickled shallots, this is really as easy as slicing up a few little onions, covering them with white wine vinegar, throwing in a chunk of purple beets for colour, and letting them sit in a vacuum sealed pack over night. Don’t want pink veg on your plate? Just leave the beets out!

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-So how can this delicious verscht be enjoyed? In the restaurant, Jesse slices it up, throws it on the grill and garnishes with mustard and the pickled shallots but there is so many uses for this meaty gold. You can of course throw it on a sandwich, glaze it in a sweet and tangy sauce, or throw the scraps into a casserole of baked beans. Yum!

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Thank you Jesse Vallins at The Saint Tavern, for sharing this delicious recipe. For more information about the restaurant, check out their website and twitter for the latest scoop.

Grilled Beef Salami (Verscht) with Pickled Shallots

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