Spicy Baked Yam Fries

Fries hold a very special place in my heart. Right next to chips and instant noodles. Mmm unhealthy, salt-laden delights... And so my mission to create healthier alternatives continues! 

Yams are an excellent source of dietary fiber, vitamin C, potassium and manganese, and in my opinion, best eaten along with a generous assortment of spices. Spices which are high in iron (cumin) and Vitamin A (paprika), also contribute to the nutritional value of these yam fries. This recipe is quick in prep-time and only takes 35min to bake. Serve hot out of the oven with ketchup, and try a few good shakes of Frank's hot sauce on the ketchup if you're looking for extra kick! 

Makes 2 sides

• 2 medium red skinned yams
• 1 tsp ground cumin*
• 1/2 tsp chili powder*
• 1/4 tsp seasoning salt*
• 1/4 tsp ground pepper*
• 1/4 tsp paprika*
• 1/4 tsp cajun*
• pinch chili pepper flakes
• 2 tbsp olive oil

*Spice generously! I use heaping portions for the above spice measurements. 

Preheat oven at 425°. 

Peel, then slice yams into long and skinny sticks. Place sliced yams into a plastic bag or large zip-lock.

Combine spices and olive oil in a small bowl. Mix well. Add spice paste to bag and toss, massaging bag to coat yams evenly. 

Arrange onto baking sheet lined with aluminum foil. 

Bake 35min. 

Yam fries cool quickly, so serve immediately out of the oven. Try a few good shakes of Frank's hot sauce on ketchup if you're looking for extra kick in the dippin!

Oven Roasted Cauliflower with Sumac & Tarragon

Cauliflower never got much love in this home, mainly because a whole head always seemed way too big for just the two of us. But knowing how extremely high in fibre, vitamin C, and anti-oxidants, among other nutrients this bulky bland looking vegetable is, I decided to give it a whirl about a week ago (also, it was ridiculously on sale). I chopped the head up into florets and tossed it into the grill basket with some seasoning salt, paprika and chili powder, and 30min later, I was amazed by the amount of smoky flavor these perfectly crisp on the outside, yet soft in the middle, spice sponges had soaked up! I could eat these things like they were chips (me and chips go waaaaay back)!


And so, my love affair with cauliflower continues! Since my parents just bought me a new baking pan, oven-roasting  cauliflower seemed the next logical experiment! Our patio potted limequats (cross between key lime and kumquat) also bore two tiny yellow fruits that were ripe for the picking, so these were plucked for flavoring. It makes sense that most of you will not have a pot of limequats conveniently at hand, so a wedge of lemon will also do the trick!

Serves 4

• 1 head cauliflower
• 1 large carrot
• 1 lemon wedge (or 2 limequats!)
• 1/4 cup olive oil
• 2 tsp salt
• 1-1/2 tsp tarragon
• 1 tsp ground black pepper
• 1 tsp cumin
• 1 tsp sumac

Preheat oven to 385.

Wash and pat cauliflower dry. Trim leaves then slice into bite-size florets. Set aside in large bowl/pot. 

Peel carrot and chop into bite-size wedges. Place in large bowl/pot with cauliflower. 

Slice and de-seed the lemon/limequats. Squeeze juice over cauliflower and carrots. 

Measure out olive oil and drizzle over veg. Toss to coat. 

Add all seasonings and toss again to evenly distribute. 

Arrange so that everything sits in one layer directly on baking pan (tin foil and/or cooking spray are not required). Bake for 30min and serve immediately as a simple, nutritious and delicious side dish!

Slow Cooker Chicken & Spicy Sausage Chili

The thick clouds and their misty mirrored reflection on the lagoon this morning seemed to signify the beginning of autumn, and the perfect time to dig the slow cooker out from the back of the kitchen cupboards. Even through the grey, you could tell the sun was struggling to break through, and it's not quite time yet for a hearty winter beef recipe, so I decided to attempt my first ever chicken chili. 

Meet Deuce. How Brian came to name our slow cooker really isn't the kind of story that's appropriate for a recipe post, so I'll refrain.. but I'm sure you can put two and two together! (pun intended;)

Serves 4-6

• 2 Saag's 'Atomic Hot' naturally smoked extra spicy sausage (170gr total) - feel free to substitute with any other smoked sausage!
• 4 cloves garlic
• 1 red jalapeño
• 1 serrano pepper
• 1 onion
• 1/2 bell pepper 
• 1 cup frozen corn
• 1 (14.5oz) can diced tomato
• 1 (15oz) can dark red kidney beans
• 1 (15oz) can white beans
• enough medium roasted tomato salsa to fill 3/4 of a 15oz can
• 1 bay leaf
• 1 tbsp chili powder
• 1 tsp ground black pepper
• 1 tsp ground coriander
• 1 tsp cumin
• 1 tsp dried parsley
• 1 tsp oregano
• 1 tsp paprika
• 1/2 cup coke zero
• 1 boneless, skinless chicken breast

Quarter sausage lengthwise, then slice roughly into 1cm pieces. Set aside in non-stick pan. 

Peel and mince garlic, then add to non-stick pan. 

Mince jalapeño and serrano peppers together (remove seeds if you're not a fan of heat - I kept the seeds for extra kick). Add to non-stick pan.

Roughly chop onion and add to non-stick pan. Stir to combine, and without adding any oil, cook for 5min over med-high heat. 

In the meantime, clean and seed bell pepper. Chop about half (or more if you like), then place in slow cooker. 

Add frozen corn and canned tomatoes (liquid included) to slow cooker.  

Drain and rinse both cans of beans, then add to slow cooker. 

Fill one of the emptied cans 3/4 full with medium roasted tomato salsa. Add to slow cooker. 

After cooking sausage mixture and softening the onion for 5min, remove from heat and add to slow cooker. 

Add all seasonings to slow-cooker, along with 1/2 cup of coke zero. Stir to combine chili ingredients. 

shredded chicken breast

Trim any fat off chicken breast, then place on top of chili mixture. 

Cover and set on low for for 8hrs. Sit back, relax, and enjoy the warm, spicy smells wafting in from the kitchen til the 7-1/2hr mark, then shred the chicken breast with 2 forks and stir into chili before covering with lid again for the remaining half hour. 

Serve all on its own or with some crusty bread.

Asian Quinoa Salad (2) with Savoury Grilled Chicken

My second attempt at quinoa salad with an Asian vibe! First recipe included mango so it tasted a bit sweeter than I normally prefer. This time around, the salad is mango-less, but has the added crunch of water chestnuts and the more subtle sweetness of corn! 

Yield:  2 dinners with chicken and 2 meatless lunches

• 1 boneless, skinless chicken breast
• Chicken marinade: 



• 1 tbsp apple cider vinegar
• 1 tbsp soy sauce
• 1 tbsp bombay curry powder
• 1 tbsp hoisin sauce
• 1/2 tsp sesame oil
• 1/2 tsp ground pepper 
• 1/4 tsp garlic parsley salt
• 1.5 cups quinoa (3 cups, less 2 tbsp, water)

• 2 tbsp soy sauce
• 2 tsp ground coriander
• 1 tsp salt
• 1 bay leaf
• 3 cloves garlic
• 1 1/2 inch section fresh ginger
• 2 tsp sesame seeds
• 2 tbsp fresh squeezed lime juice
• 1 cup frozen corn 
• 25 snow peas
• top half of a bunch of green onion
• 1 carrot
• 1 can whole water chestnuts (net wt 8oz, dr wt 5oz)
• 1/3 cup Litehouse toasted sesame ginger dressing (fat-free)

((I prefer to marinade the chicken and cook the quinoa well in advance to allow the flavor to soak into the chicken, and the quinoa to cool))

Trim any fat off chicken breast and slice lengthwise to create 2 chicken breast halves. Marinade with seasoning, and set aside in fridge. 

Bring water, quinoa, soy sauce, ground coriander, salt and bay leaf to a boil in a medium pot over high heat. Once it reaches a boil, reduce to low and cover for 15min. Remove from heat, let stand 5 min, fluff, and let cool to room temp. Place quinoa in large salad bowl with plastic wrap to keep fresh. 

stripped snow peas

Closer to mealtime, wash and prepare the remaining ingredients. Start by mincing the garlic and fresh ginger. Add to salad bowl. 

Heat a small non-stick pan at high. Add sesame seeds (no oil) and let toast, tossing or stirring occasionally, for 1-2min or until they start to pop. Add to salad bowl. 

Squeeze 1/2-1 lime (need 2 tbsp). Add to salad bowl and toss with quinoa, garlic, ginger and toasted sesame.

Measure out 1 cup of frozen corn and set aside to thaw. 

With the snow peas, this next step has been firmly ingrained in me thanks to years of helping my mom out in the kitchen... (feel free to skip this step if you don't mind a bit of chewy toughness in your snow peas). Instead of just trimming the ends, she taught me to take each of the ends and strip them down so the tough stringy parts on each side of the peas are removed. Slice each snow pea into 4 pieces and add to salad bowl.

Dice the green half of a bunch of green onion and add to salad bowl. 

Peel then shred carrot, using a medium grater slot. Add to salad bowl. 

Drain liquid from the can of whole water chestnuts. Dice each whole water chestnut into 4-6 pieces (about the size of the frozen corn kernels). Add to salad bowl. 

Add corn to salad bowl. Toss everything with salad dressing. Cover with plastic wrap and refrigerate until serving. 

To cook the chicken, I use a 2-sided grill (like a George Foreman). Once the grill is warmed up, place chicken breast in the centre and set timer for 8min. Slice and arrange over salad. 

Chicken Tikka Masala & Vegetable Korma

With the summer season coming to a close and the busy visitor schedule slowing down, it's finally time to get some more recipes posted!

I describe this dish as an Indian yin-yang. Brian, perhaps more vividly described this dish tonight as a punch to the face, followed by a rub on the back - the punch being the spicy chicken tikka masala, and the back rub being the mild, almost sweet vegetable korma. 

(This will look similar to my tikka masala and spicy yellow squash curry combo a few months back... but this time around, I've updated the tikka with peas in lieu of green pepper, and subbed out the second spicy veg curry for one with a more manageable heat level. No, I haven't lost my love for spice... I've just come to realize that sometimes it's a bit nicer not to sweat profusely and unattractively through an entire dinner!)

Serves 4


Vegetable Korma

• 1 1/2 cup basmati rice (3 cups water)  
• 1 small onion
• 5 cloves garlic
• 1 inch section fresh ginger
• 1 carrot
• 1 medium potato
• 1/2 large head of cauliflower
• 1 1/2 tsp cumin 
• 1 tsp coriander
• 1 tsp turmeric
• 1 tsp sweet madras curry
• 1/2 tsp cinnamon
• 1/2 tsp pepper
• 1/2 tsp salt
• 1 cinnamon stick
• 2 bay leaves
• 1 can (400ml) coconut milk
• 1/2 cup shredded, unsweetened coconut
• fresh cilantro, garnish

Cook rice per package instructions. 

Quarter the onion, then slice thinly. Set aside.

Mince garlic and ginger together. Set aside. 

Peel the carrot and potato. Slice carrot approximately into 1cm thick coins. Cut the potato into bite-size chunks. Set aside. 

Cut cauliflower into small florets. 

Heat small amount of olive oil over medium-high in a frying pan with a lid. Add sliced onion and stir occasionally for 3min. 

Reduce heat to medium. Add minced garlic and ginger, stirring for another 2min. 

Add spices, from cumin to bay leaves to the frying pan. Stir for another minute til fragrant. 

Add carrot, potato, cauliflower, coconut milk and shredded coconut. Mix well to combine. Reduce heat to medium-low, cover with lid, and let simmer for 25min, stirring occasionally as needed. 

Serve over rice with fresh chopped cilantro. I arrange the plate so that the half of the rice is topped with korma, and the other half is topped with tikka masala. 

marinated chicken

Chicken Tikka Masala

• 1 boneless, skinless chicken breast
• Chicken marinade:
• 1/2 tsp salt
• 1 tsp ground pepper
• 1 tbsp ground coriander
• 1 tbsp apple cider vinegar
• 5 cloves garlic
• 1-2 inch section fresh ginger
• 1 jalapeno pepper
• 1 small onion
• 2 heaping tsp garam masala
• 1 tsp cumin
• 1/2 tsp salt
• 1/2 tsp ground pepper
• 1/2 tsp cayenne
• 1 (6oz or 170gr) small can tomato paste
• skim milk (enough to fill the emptied can of tomato paste twice)
• 1 cup frozen peas, heaping
• fresh cilantro, garnish

minced garlic, ginger & jalapeno

Trim any fat off chicken breast and cut into small chunks. Add marinade ingredients, mix and set aside.

Mince garlic, ginger and jalapeno together.  

Dice onion and chop green pepper. 

Heat small amount of olive oil in frying pan with lid over med-high. Add garlic, ginger and jalapeno. Cook for a few minutes, stirring, til fragrant and edges of garlic turn golden brown. Add diced onion, garam masala, cumin, salt, pepper and cayenne, and continue stirring for a few minutes. 

Sweep the garlic-onion-spices mix to one side of the frying pan. To the empty side of the frying pan, add a small amount of olive oil, then the marinated chicken. Stir just til chicken is no longer pink. 

Add tomato paste and enough skim milk to fill the emptied can of tomato paste twice to the same frying pan. Add peas. Stir well to combine. Reduce heat to low, cover, and let simmer for 20min. Stir occasionally to avoid sticking to the bottom. Add more skim milk or water to achieve desired consistency. 

Serve over rice with fresh chopped cilantro. Alternatively, try wrapping the rice, tikka masala and cilantro in a whole wheat tortilla. 

Chicken Tikka Masala