Food

Also known as walleye, pickerel is a freshwater fish that populates many fishing lakes across Canada. Most anglers love fishing for pickerel for the simple fact that it’s great to eat—moist, slightly sweet flesh with a nice flaky texture. It’s also relatively easy to clean and has a significant amount of meat for each fillet produced. As a nutritional bonus, pickerel is a good source of protein and also contains a range of vitamins and minerals. And this recipe makes use of the classic cooking technique of creating a pan sauce to put the finishing touches on a superb dish.

Other fish to try

(pictured with Walker’s Spicy Brussels Sprouts) This recipe is fabulous any time of year—it’s fresh and light for the warmer months, but the flavours are rich and comforting for winter. I love making extra burgers and eating them chilled the next day with a salad—so satisfying! I also love homemade salsa and guacamole, so I combined them in this fresh, vibrant topping for the burgers.

This is one of my readers’ favourite recipes. It’s vegetarian and both dairy and gluten free. The fibre-rich lentils make this recipe heart healthy and detox friendly. Perfect for making on a Sunday afternoon and enjoying for lunch during the week. It freezes well too. Serve slices of this comforting loaf on a bed of peppery arugula or spinach.

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Fairly easy to catch and blessed with great texture and delicious flavour, lake perch has long been a cherished ice fishing prize. It cooks in a flash under the oven broiler, and when stuffed into tortillas along with punchy pickled vegetables and creamy avocado sauce, you have the makings of a tasty taco night as a fitting reward for a long day on the ice.

Other fish to try

Macaccino is a delicious, energizing drink made from maca and raw cocoa powder. Maca root is an adaptogen plant from Peru, and has been shown to help improve energy, fertility, memory, and learning. Raw cocoa powder offers beneficial antioxidant and anti-inflammatory properties. It has recently been studied for its protective effect on heart health.

Did you know?

Making sauerkraut, a fermented cabbage rich in probiotics, is simple and affordable. Scandinavian cuisine is known for its use of pickled and fermented condiments such as sauerkraut, serving them alongside all meals for enhanced digestion and a crisp, sour flavour contrast. Enjoy this grain dish for breakfast with a poached egg, or dinner with roasted wild salmon. This will serve four as a side, and two generously as a main.

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(pictured with Turkey Burgers with Guac Salsa) If your memories of Brussels sprouts make you crinkle your nose, you are not alone. But it’s time to give this incredibly nutrient-dense anticancer food another chance! This recipe is one of my absolute favourites, and the Brussels taste delicious chilled the next day!      

Ready to go to battle with any angler and possessing flesh with praise-worthy rich flavour, lake trout are among the most sought-after sport fish in Canada. And cooking it whole in this one-pan recipe requires minimal prep to reap the rewards of a catch well done. Plus, bones infuse an extra layer of flavour during cooking.

Other fish to try

If you haven’t already made bone broth a staple in your diet, you can start with this tasty chicken stock with miso. Use of chicken stock may help promote joint health and decrease inflammation. Miso is an ancient superfood you’ll want to indulge in often for its potential benefits in relieving fatigue, aiding digestion, lowering cholesterol and blood pressure, and preventing cancer. Tip: Adding miso paste after heating helps retain its flavour and nutritional benefits. Do not boil.

Did you know?

My cousin Amy has been a vegetarian for as long as I can remember. When we were kids she was always served something intriguing at family Easter and Christmas celebrations instead of ham or turkey. This recipe is both vegan and gluten free.

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Lake whitefish is a freshwater swimmer with a delicately flavoured flesh and a range across much of Canada. They are especially known for their small head in relation to the length of their bodies. Reel it in and then rustle up this hearty stew as a nutritious and delicious way to take the edge off the winter chill. Serve with crusty whole grain bread.

Other fish to try

This warming beverage is made with real apple juice heated with powdered ginger, cinnamon, and cardamom. Consumption of real apple juice has been linked with a reduced risk of cancer, cardiovascular disease, and diabetes. Ginger helps promote digestive and cardiovascular health, and is useful in the treatment of degenerative disorders, diabetes, and cancer. Cinnamon has been shown to improve insulin sensitivity, while cardamom improves digestion. Tip: If you have whole spices on hand, you can swap powdered spices for a slice of fresh ginger, 1 cinnamon stick, and 3 crushed cardamom pods.

Crispy on the outside, tender on the inside, and perfectly spiced with cardamom, a spice used in many traditional Scandinavian baked goods. These fragrant cookies use just one bowl, and can be jazzed up with any dried fruit you like (or chocolate chips).

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Turkey breast, though undeniably nutritious, can be rather bland if not given the right treatment. In this recipe, both taste and presentation are elevated by the addition of a zesty gremolata (see below). It’s light and slightly tangy, and it adds an intriguing crunch that will please guests and family alike.

What is gremolata?

• Mix gremolata with some quality olive oil and toss it over mixed greens for a delicious and easy salad.
• For burgers with bite, add gremolata to ground poultry or meats.
• Sprinkle gremolata on top of cheesy pasta dishes for an appealing taste and crunchy texture.
• Mix gremolata with a flavourful oil and rub it on fresh fish and poultry before grilling.

Who says finger food can’t be healthy? Gently steaming these wontons helps their delicious filling stay succulent and full of flavour. They can be served as an appetizer or paired with a vegetable stir-fry or green salad for a light and delicious meal.

Splake is a hybrid species of brook trout crossed with lake trout; it has a mild, slightly buttery flavour. As a cold-water fish in the trout family, it also contains some of the same heart-healthy omega-3 fatty acids. Pair it with this highly flavourful beet sauce and tender-crisp carrots and you have a dish with a fetching presentation worthy of even the fanciest restaurants.

Other fish to try

Elderflower is used throughout Scandinavia in beverages, steeped to extract the taste from the flowers of the elderberry. Elderflowers are seasonal, available fresh in late spring, but you can find the syrup in many natural food stores (and a very popular Scandinavian furniture store). This savoury-meets-sweet yogurt bowl uses earthy beets for a fresh take on breakfast or a midday snack.

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Golden milk is an Ayurvedic beverage made with turmeric powder. Research has shown turmeric has potential effectiveness in the prevention and treatment of many chronic diseases, including diabetes. A warm cup of golden milk is the perfect addition to your busy days.

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Potatoes are nature’s comfort food, magically working to create a smooth and creamy base in this very green Scandinavian soup. Watercress lends a welcome freshness while dill and buttermilk bring zip.

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Moist, chewy, and quite irresistible, these sweet blondies can be indulged in with impunity. The surprising inclusion of white beans adds protein and heart-healthy fibre, and it makes these squares the perfect guilt-free snack. If you’re not an apricot lover, don’t fret. You can use many jam and dried fruit substitutions to make these scrumptious blondies, such as

• strawberry jam and dried strawberries
• blackcurrant jam and dried blackcurrants
• cherry jam and dried sweet cherries (not the sour variety)

This fibre-rich, protein-packed salad makes a sublime side dish, or, if reduced to four servings, a perfect complete meal when served atop fresh salad greens with some crusty whole grain bread.

In my opinion, three ingredients that complete a savoury breakfast are avocado, kale, and eggs. I made this one morning when I was in the mood for something warm and fulfilling. You’ll feel like a Parisian with this open-faced sandwich!

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I love combining sweet and sour, and pickled grapes are an easy way to do that. They can be eaten as a snack or added to salads or mild-tasting food like white fish and chicken (they’re a key ingredient in the Roasted Chicken with Pickled Grapes recipe. Try roasting the grapes to intensify the flavour blend.

• Preserving technique: Cellar
• Yield: 1 qt (0.95 L)
• Time to make: 10 minutes or less
• Time to wait before eating: 1 week
• When to eat: Within 3 months

Cooking with autumn’s bounty of apples—whether you make a big batch of applesauce or a bumper crop of apple pies—can result in a lot of peels and cores destined for the compost. Knowing how to make apple cider vinegar at home is an easy way to repurpose the scraps! Because the amount of acidity in homemade vinegar is inconsistent, it should not be used for other canning projects, but it’s delicious anywhere else you’d use apple cider vinegar. (Try it in the Broiled Scallops with Apple Gastrique recipe.) *If you don’t have a 1/2 gallon (1.9 L) jar, use a food-safe bucket and a plate to weigh down the apple scraps.

• Preserving technique: Ferment
• Yield: 1 1/2 to 2 qt (1.4 to 1.9 L)
• Time to make: 10 minutes
• Time to wait before eating: 4 to 6 weeks
• When to eat: Within 1 to 2 years