Your heart is the most functional organ in your body. Keeping you heart healthy should be a priority for all Canadians. Heart disease is the number one killer of Canadians but it can be prevented and/or effectively treated by maintaining a healthy weight, exercising regularly and eating well. What exactly is cholesterol? It is a sticky waxy-like substance that clings to the inside of your arteries. Cholesterol is found in animal products such as meat, egg yolks, dairy products, shrimp and lobster. These products are part of a healthy lifestyle when eaten in moderation. We also make cholesterol in our liver. We need cholesterol in our bodies for hormone production, cell metabolism and other vital processes, but too much is not a good thing. Picture bacon fat clogging your kitchen sink’s pipes. If the pipes clog up, no water can get through, and, in the case of the heart, no blood can get through.

How to help reduce your cholesterol levels

Diet

1. Eat a diet including mostly the good fats which are known as monounsaturated and polyunsaturated fats; try to minimize eating saturated fats and trans fatty acids. Not all fats are created equal. There are good fats and there are bad fats. What are the good fats? We now know that including a small amount of good fats in the diet is a healthy habit. These good fats are called monounsaturated and polyunsaturated fats. Include a small amount, 30 to 45 mL (2 to 3 Tbsp), of unsaturated fat in your diet each day. This includes oil used in cooking, salad dressings, margarine and mayonnaise. Healthy oils are canola, olive and soybean. Use non-hydrogenated margarines that are low in saturated and trans fats. Read the label. Try avoiding the bad fats such as saturated fats and trans fats found mostly in butter, hard margarines, lard, shortenings, fried foods and processed foods.
2. Prepare your foods with the least amount of fat possible. Use cooking methods which are low in fat such as grilling/barbecuing; indoor grills are great.
3. Eat whole grain breads, cereals, pasta and rice; the bran and the germ part of the grain have heart healthy compounds.
4. Add some soluble fibre to your diet; 10 to 15 grams per day is recommended. Foods such as barley, psyllium and ground flax seeds are all high in soluble fibre. Here are more examples:

• Barley, cooked, 125 mL (8.1 g)
• Prunes, 125 mL (3.9 g)
• Flaxseed ground, 60 mL (2.3 g)
• Apple, medium = 1.0 g
• Fruits, whole, medium, citrus = 1.1 to 1.9 g
• Pears, medium = 1.0 g ␣ Banana, medium = 2.7 g
• Squash, 125 mL (1.4 g)
• Corn, 125 mL (1.3 g)
• Broccoli, 125 mL (1.2 g)
• Bread, multigrain = 0.5 to 1.0 g
• Legumes,125 mL (0.5 to 1.4 g)
• Nuts (about 10) = 1.2 g
• Add any grain product containing psyllium fibre such as bran cereal. It contains 4 grams soluble fibre in 80 mL (1∕3 cup). Add it to your regular morning breakfast cereal, in yogurt, in low fat, low sugar pudding or simply as a dry snack
• A heart healthy mixture of 1∕3 ground flax + 1∕3 oat bran + 1∕3 psyllium (all available at bulk or health stores) can reduce cholesterol levels. Simply add 30 mL (2 Tbsp) per day to your cereal or in yogurt.
• Look for products on grocery shelves containing added fibre such as “inulin”. These products can help you add more fibre to your diet.

1. Load up on all those colourful fruits and vegetables: include 2-3 fruit servings daily such as berries, apples, pears and citrus; include at least 4 servings of vegetables per day; 2 at lunch and 2 at supper. Fruits and vegetables are loaded with antioxidants. Carotenoids are responsible for the red/orange coloring found in some fruits and vegetables such as tomato products, watermelon and pink grapefruit. V8TM and tomato juice are great added to any lunch. Flavonoids are another antioxidant. flavonoid-containing foods help keep your blood thin and flowing. These include strong- flavoured foods such as garlic, onion, red wines (or red grape juice), green teas, broccoli and almonds. Also included as an antioxidant heart health food are those containing isoflavones. Isoflavones come from soy products. To help lower blood cholesterol, it is recommended to have 25 grams soy protein per day. This may include: roasted soy nuts = 125 mL (17 g) ; soy milk = 250 mL (7 g); soy burgers = 10 to 15 grams.
2. Try to eat fatty fish 2 to 3 times per week; salmon and tuna at lunch time are great or as a simple supper meal that is ready, quick and easy.
3. Enjoy nuts often but watch those calories. Nuts have natural plant compounds which are good for the heart; 60 mL (1⁄4 cup) per day is suggested such as almonds, walnuts, and pecans.

Exercise

Try to achieve 150 minutes of activity per week (2 1⁄2 hours). Exercise can be fun and does not need to be structured, like going to the gym. Walking is great, easy and inexpensive. Get a well-fitting pair of shoes and a pedometer, your goal is 10,000 steps per day. Get moving!

Managing Stress

Added strain and tension to your daily life can further increase your heart disease risk. Try to stay well balanced. Seek some help if necessary.

Medication

You and your doctor may discuss the need for medication. This is usually an option if diet, exercise and lifestyle changes have not reduced your cholesterol significantly.

To order factsheets, please send an email with the title and quantity of desired factsheets (factsheets come in pads of 50 sheets each) to Elyse Ferland. Don’t forget to include your name and mailing address!

• Factsheet 1: Eating for Health: Putting It All Together (pdf)
• Factsheet 2: Striving for Healthy Cdn Kids: They are the Future (pdf)
• Factsheet 3: Diabetes: Making The Right Food Choices (pdf)
• Factsheet 4: Healthy Eating for Your Heart(pdf)
• Factsheet 5: Protect Your Health - Get Salt Savvy! (pdf)
• Factsheet 6: Tackling Weight Loss (pdf)
• Factsheet 7: Baby Boomers and Zoomers (pdf)
• Factsheet 8: Screen or Scream - Are Your Kids Spending Too Much Time With the Tube? (pdf)
• Factsheet 9: Snack Attack! Keep it Healthy! (pdf)

You can also eat your way to better health with our Weekly Food Journal, and our Snack and Beverage Journal.

For years, people have been tracking their food consumption, trying to stay fit, lose weight of maintain a healthy lifestyle.

Meal planning, smart grocery shopping and keeping a food journal are all tricks we use to keep our food consumption under control and on track.
But, the question is, are we missing the little pieces? If you are having a snack and sports drink here and there, are you really getting a true picture of what you are taking in? To help figure it all out, we’ve created a second food journal in our fact sheet series, the Snack & Beverage Journal to complement the Weekly Food Journal that was launched a few years ago.

This new journal provides some “tidbits” to help with making smart snack choices and more space to record the choices that we have made. Used in conjunction with the weekly journal it can provide essential information to you and your health or nutrition professional to help you get or stay healthy.

Click here to view the journal or to print it an start using it.

The great debate over white meat and dark meat has been going on since the first family sat down to a roast chicken. Some people don’t like dark meat, while others extol its virtues and eat nothing else. But what is the difference between white meat and dark meat?

Without getting too scientific, myoglobin is the hemoprotein (an oxygen-carrying protein) responsible for giving dark meat its reddish colour. The more myoglobin, the darker the meat and the richer the nutrients. Myoglobin provides muscles with the oxygen they need during exercise or movement. Since chickens are flightless birds, they use their legs and thighs to get around, making them darker than the breast or wings.

With so many people watching their weight and worried about fat intake, white meat is probably the most popular choice among Canadians because it is leaner and lower in fat. A skinless chicken breast weighing 130 g contains 192 calories and 2.9 g of fat. Not only that, chicken is lower in saturated fats than salmon and leaner than sirloin steak, pot roast, hamburger, beef tenderloin, pork chops and ham.

Although dark meat contains more fat than white meat, it’s not as big a difference as you might think and it’s this extra fat that gives it its juicy texture. A 100 g (3.5 ounce) skinless chicken thigh, baked or grilled, has 7 g of fat. Chicken legs and thighs can be bought skinless now and are more economical than chicken breasts. They are just as versatile and chicken legs are a favourite among kids, who love to pick up their food.

White or dark meat, chicken is nutritious and an excellent source of protein, niacin, phosphorous, B6, B12, Vitamin D, calcium, iron and zinc. A 100g serving of chicken breast contains 33% of your recommended daily intake of Vitamin B6 and 86% of your recommended daily intake of niacin. Niacin helps to build and maintain healthy skin, and aids in the digestion and absorption of food. Vitamin B6 is needed for protein metabolism and amino acid synthesis.

As good as this sounds, dark meat is richer in nutrients than white meat and contains more iron and zinc. Zinc is a trace mineral that is found in every cell of your body and is necessary for growth and reproduction. It also supports immunity, wound healing and helps maintain your sense of taste and smell. The best sources of zinc are foods of animal origin such as poultry, meat, liver and seafood. Dark meat is also rich in vitamins A, K, B6, B12, niacin, folic acid, pantothenic acid and minerals like selenium and phosphorus.

Any way you slice it, chicken is good for you. So go ahead and add a little dark meat to the menu. It’s more nutritious and not so saturated in fat and it will save you money. You can’t beat that.

More and more kids in Canada are overweight or obese. Research tells us that not only are our kids eating too many calories and not moving enough but many are not getting the vitamins and nutrients they need to lead a healthy life. Parents need to be active role models for their kids. There is a direct link between active healthy parents and active healthy kids. They need to become leaders in teaching their kids about healthy food choices and the benefits of being active.

What can parents do? Become a positive role model in healthy eating and physical activity.

Healthy Homes

• Teach your kids about food and why they need to eat healthy nutritious foods. Protein is a source of building blocks for strong muscles, bones and tissue. Carbohydrates provide energy needed for daily activity, growth and development. Good fats are essential for hormonal function and brain development. Minerals such as calcium keep bones strong and healthy. Zinc helps build your immune system. For more information on nutrients and health, go to www.hc-sc.gc.ca
• Keep mostly healthy, nutritious foods in the house on a regular basis. Only keep a small amount of high sugar/salty snacks at home to be enjoyed as a treat. If your child wants an unhealthy snack such as chips/chocolate, make sure this is balanced out with a nutritious food; sliced oranges are excellent with a small handful of chips. Better yet, offer a fruit first and then, the option of a less nutritious snack. Chances are, the child will not be hungry or will eat significantly less of the salty/sweet starch.
• Keep washed fruit on the counter, ready to go. If it is at eye level they will reach for it first; quick & easy.
• Always have an assortment of bite size veggies on hand in the fridge; place in a clear container so they are visible. Have a low fat dip prepared to accompany these nutritious morsels.
• Serve lean meats such as chicken. To make chicken even leaner, remove the skin before serving.
• Limit consumption of pop and juice. Encourage your kids to drink plenty of water. A 250 ml serving of juice is approximately 120 calories. This will take a child 30 minutes of running to burn it off. Juice is a nutritious beverage choice but one serving size = 125 ml (1/2 cup) only. Buy juices with no added sugar. Tip: Add water to juice before serving.
• Breakfast- Breakfast - Breakfast…It is the most important meal of the day. Parents, be positive role models; sit and enjoy breakfast with your kids.
• Food Games: Tasting different healthy foods, fruits and vegetables as a fun activity. Pick one night a week or month where you all sit down as a family and take turns trying out new healthy foods. Start up a discussion on the flavors, textures; was it good, tasty? Show your kids that foods come in a wide variety.

Parents are a very powerful teaching tool for healthy eating and regular physical activity. We teach our kids about the importance of education and BRAIN POWER; let’s make sure we fuel our brains in the right way by eating smart and playing smart.

Healthy Schools

• Recess should be active play time and healthy snack time: try nature’s snack of fruit - cut up or as is, always tasty, quick, easy and nutritious. A snack should be approximately 100 calories so watch those breakfast bars; make sure they contain no more than 10 g of sugar and at least 3 grams of fiber.
• Parent should play an active role in the foods available at school in the vending machines and at the cafeteria. Fried foods, high calorie sweet foods and prepackaged salty foods should be kept to a minimum. Remember, your kids get enough exposure to these foods in other environments. Schools should not be one of them.
• Lunch bags should contain all food groups; don’t forget the fruits and vegetables. Cut them up so your child will be more apt to eat them. Choose low fat low sugar dipping sauces to accompany fruits and vegetables.
• Stress the importance of physical education classes with your kids and the school. Active kids are healthy kids!

Healthy Play

• Prepare healthy snacks for the playing field; fruit (cut up or whole), multigrain pretzels or crackers, cut up cheese.
• To help curb the unhealthy “snack attack”, kids should participate in play with a satisfied stomach. A light meal or healthful snack prior to an activity will not only help their performance but will also lessen their junk food craving.
• Play outside: a game of tag or hide and seek is always fun. Activity does not always have to be structured ie: gym, practices. It could simply be a walk or bike ride through the neighborhood or a quick game of pick up soccer or ball hockey. Set limits on watching TV, computer time, and playing video games.

Diabetes, heart disease and obesity are hot topics today. Their prevention and treatment is in your hands. Learn how to eat for weight loss and disease management.

For Lower Blood Sugar and Weight Loss Choose Foods with a Lower Glycemic Index (GI)
Definition: Foods are ranked on a scale of 1-100 determining the rate of carbohydrate digestion, absorption and metabolism. Foods with a lower GI value are: digested slower, higher in fiber, less processed and healthier for you.

For Heart Care
Soluble fibre has been shown to reduce cholesterol levels. It should be part of your diet on a daily basis. Recommendation: 15 grams soluble fibre per day Heart healthy mixture: 1/3 ground flax, 1/3 oat bran, 1/3 psyllium. 

ASSOCIATIONS

Animal Nutrition Association of Canada
Canadian Hatching Egg Producers
Egg Farmers of Canada
Canadian Federation of Agriculture
Canadian Poultry & Egg Processors Council
Turkey Farmers of Canada
Dairy Farmers of Canada
National Chicken Council - U.S.
National Institute of Nutrition
Poultry Industry Council
Unions des producteurs agricoles

PROVINCIAL BOARDS

Alberta Chicken Producers
British Columbia Chicken Marketing Board
Chicken Farmers of Newfoundland and Labrador
Chicken Farmers of Nova Scotia
Chicken Farmers of Ontario
Chicken Farmers of Saskatchewan
Les Éleveurs de volailles du Québec
Manitoba Chicken Producers

PROCESSORS / RETAILERS

Cuddy Farms
Exceldor Poultry Cooperative
Flamingo / Olymel
Granny’s Poultry Co-op
Hallmark Poultry Processors
IGA
Lilydale
Loblaws
Maple Leaf / Prime Poultry
Maple Lodge Farms
Safeway
Sobeys
Superior Poultry Processors

GOVERNMENT

Agriculture and Agri-Food Canada
Canadian Food Inspection Agency
Department of Foreign Affairs and International Trade (DFAIT)
DFAIT - Trade Negotiations and Agreements
Health Canada
National Farm Products Council

INTERNATIONAL TRADE

The Cairns Group
The European Union
The World Trade Organization
United States Department of Agriculture
United States Trade Representative

FOOD SAFETY / HEALTH / RESEARCH

Atlantic Poultry Research Institute
Canadian Agri-Food Research Council
Canadian Animal Health Institute
Fight Bac Program
Food in Canada Magazine
FSNET/AgNet/AnimalNet

OTHER

National Capital Commission

Here are the most frequently requested CFC publications. If you are looking for a specific document not listed here, please contact us. Annual Report (last three) Chicken Farmer (2009 / 2010) Geneva Watch (back one year) Data Booklet (last three) Chicken Fax (last four) Five year strat plan Good Business, Great Chicken OFFSAP Brochure

OUR VISION

A Canadian chicken industry that satisfies consumer expectations with domestically produced chicken.

OUR MISSION

To build a strong, competitive, consumer-centered Canadian chicken industry that meets the challenges of a changing world, and to profitably grow its position as the protein leader in Canada. For more information, consult our 5-year plan document, available here.

Over the past decade, food safety and animal care have emerged among consumers’ top concerns.  This increased sensitivity to the safety level of food in Canada and animal care has resulted from both real and perceived issues.

As consumer expectations have changed, so have those of food marketers, retailers and restaurants. Due to the heightened level of concern, food safety and animal care have become a priority for governments and the agri-food industry, in Canada and around the world.

CFC’s on-farm food safety program, called Safe, Safer, Safest, ensures that top-notch safety procedures and standardized safety systems will be found on each Canadian chicken farm. This will ensure that Canadian chicken farmers continue to produce safe and high quality product, as they have been doing for generations.

Raising healthy birds in a humane way is as important to Canadian chicken farmers as it is to those who purchase it. The Canadian chicken industry works closely with its partners to ensure that stringent regulations related to the care and handling of our birds are met and followed. After all, it is in the best interest of all industry members to see that all of the birds are raised the best way possible.

As part of this dedication, Chicken Farmers of Canada has begun implementing an auditable animal care program designed to demonstrate and maintain the high level and standards of the Canadian chicken industry’s on-farm animal care. This program has been supported by many organizations, including the Canadian Federation of Humane Societies, the Canadian Veterinary Medical Association, the Canadian Poultry and Egg Processors Council, the Further Poultry Processors Association of Canada and the Canadian Federation of Independent Grocers.

This section will provide you with important information about how Chicken Farmers of Canada has taken the leadership in the goal to prove the quality and the safety of our product and the health of the animals in our care.

Industry Terms

Allocation

The allocation by CFC to a province for a period fixing the quantity of chicken that may be marketed by producers of that province in interprovincial and export trade.

Consumer Price Index (CPI)

An index of consumer-related purchase prices.

Consumption

Total domestic consumption in a given time period, includes domestic production, imports of chicken products and any chicken products that are moved into the market from frozen stocks and excludes any exports and chicken products that move into frozen inventories. Per capita consumption also includes an estimate for on-farm consumption.

Ending Stocks

Level of frozen inventories at the end of the month or year.

Farm Cash Receipts (FCR)

The cash income received from the sale of agriculture commodities as well as direct program payments made to support the agricultural sector.

Further Processing

The production of value-added or specialized chicken products such as skinned and deboned breasts, nuggets, TV dinners and pot pies.

Opening Stocks

Level of frozen inventories at the beginning of the month or year.

Period

Periods were established by CFC for production quota allocation. In 2009:

• A-89 January 4, 2009 – February 28, 2009
• A-90 March 1, 2009 – April 25, 2009
• A-91 April 26, 2009 – June 20, 2009
• A-92 June 21, 2009 – August 15, 2009
• A-93 August 16, 2009 – October 10, 2009
• A-94 October 11, 2009 – December 5, 2009
• A-95 December 6, 2009 – January 30, 2010

Processor Price

Price paid to processors by their buyers for chicken (per kg, eviscerated weight).

Producer Price

Price paid to producers by processors for chicken (per kg, live weight).

Retail Price

Price paid by consumers for chicken, including specials (per kg, eviscerated weight).

Supplementary Imports

Imports requiring a special import permit to accommodate temporary market shortages, granted by Foreign Affairs and International Trade.

Tariff Rate Quota (TRQ)

Annual volume of imports of chicken and chicken products allowed into Canada at in-quota tariff rates. The TRQ, which is equal to 7.5% of the previous year’s production, is administered through permits issued by foreign Affairs and International Trade.

Glossary of Acronyms

• AAFC: Agriculture and Agri-Food Canada
• ACP: Alberta Chicken Producers
• AGM: Annual General Meeting
• AMS: Aggregate Measurement of Support (WTO)
• ANAC: Animal Nutrition Association of Canada (formerly Canadian Feed Industry Association)
• AOCP: Association of Ontario Chicken Processors
• APF: Agriculture Policy Framework
• BCCMB: British Columbia Chicken Marketing Board
• BCHA: British Columbia Hatchery Association
• BRM: Business Risk Management
• CARC: Canadian Agri-food Research Council
• CARD: Canadian Adaptation and Rural Development Program
• CARI: Canadian Association of Regulated Importers (CARI)
• CBC: Canadian Broiler Council
• CBHEMA: Canadian Broiler Hatching Egg Marketing Agency
• CCGD: Canadian Council of Grocery Distributors
• CCMA: Canadian Chicken Marketing Agency (CFC’s original name)
• CDC: Canadian Dairy Commission
• CEMA: Canadian Egg Marketing Agency
• CFA: Canadian Federation of Agriculture
• CFC: Chicken Farmers of Canada
• CFHS: Canadian Federation of Humane Societies
• CFIA: Canadian Food Inspection Agency
• CFIG: Canadian Federation of Independent Grocers
• CFNS: Chicken Farmers of Nova Scotia
• CFO: Chicken Farmers of Ontario
• CFS: Chicken Farmers of Saskatchewan
• CGSB: Committee for the Voluntary Labelling of Foods Obtained or Not Obtained through Genetic Engineering
• CITT: Canadian International Trade Tribunal
• CPFSE: Canadian Partnership for Food Safety Education
• CPEPC: Canadian Poultry and Egg Processors Council
• COFFS: Canadian On-Farm Food Safety Working Group
• COP: Cost of Production
• COPA: Comité des organisations professionnelles agricoles (European farmers’ organization)
• CPI: Consumer Price Index
• CPRC: Canadian Poultry Research Council
• CRFA: Canadian Restaurant and Foodservices Association
• CTMA: Canadian Turkey Marketing Agency
• DFC: Dairy Farmers of Canada
• FPA: Federal-Provincial Agreement
• FPPAC: Further Poultry Processors Association of Canada
• FPVQ: Fédération des producteurs de volailles du Québec
• FSEP: Food Safety Enhancement Program
• GATT: General Agreement on Tariffs and Trade
• HACCP: Hazard Analysis Critical Control Points
• HRI: Hotel, Restaurant and Institutional Trade
• HS: Harmonized System (Harmonized Commodity Description and Coding System)
• ICL: Import Control List
• IFAP: International Federation of Agricultural Producers
• IPM: Interprovincial Movement
• ITCan: International Trade Canada
• MAC: Minimum Access Commitment
• MCP: Manitoba Chicken Producers
• MDC: Market Development Committee
• MFN: Most-Favoured-Nation treatment
• Mkg: Million of kilograms
• MSM: Mechanically Separated Meat
• MPIP: Modernized Poultry Inspection Program
• NAA: National Allocation Agreement
• NAASA: National Association of Agri-Food Supervisory Agencies
• NAFTA: North American Free Trade Agreement
• NAPA: National Allocation and Pricing Agreement
• NBCMB: New Brunswick Chicken Marketing Board
• NCC: National Chicken Council (formerly the National Broiler Council) (U.S.)
• NCMB: Newfoundland Chicken Marketing Board
• NCPGA: National Contract Poultry Growers Association (U.S.)
• NFPC: National Farm Products Council
• NIN: National Institute of Nutrition
• Non-ICL: Non-Import Control List (i.e. goods that are not on the ICL)
• OA: Operating Agreement
• OFAC: Ontario Farm Animal Council
• OFFSAP: On-Farm Food Safety Assurance Program
• PCRC: Poultry Code Revision Committee
• PIC: Poultry Industry Council
• PMIAC: Poultry Meat Information Advisory Committee
• PMRC: Poultry Meat Research Council
• POTC: Poultry Operations Technical Committee (a committee of CPEPC)
• PSE: Producer Subsidy Equivalent
• SAGIT: Sectoral Advisory Groups on International Trade
• SDT: Special and Differential Treatment
• SM-4: The four feather supply-managed organizations
• SM-5: The five supply-managed organizations
• SPS: Sanitary and Phytosanitary Measures (WTO)
• SSG: Special Safeguards Provisions (WTO)
• STE: State Trading Enterprise
• TE: Tariff Equivalent
• TQAC: Tariff Rate Quota Advisory Committee
• TRQ: Tariff Rate Quota
• UPA: Union des producteurs agricoles
• USTR: United States Trade Representative
• WTO: World Trade Organization

• keep our members up-to-date about CFC activities
• show farmers what issues we are pursuing on their behalf
• give our members an opportunity to think about the issues that affect them

The newsletter is a dependable outreach tool that is sent to all chicken farmers, as well as many industry stakeholders, from coast to coast. 

Trade is critical to the ongoing health of the Canadian chicken industry.  It is also a positive contributor to the country’s social and political fabric. The chicken industry is a good example of what agriculture means to Canada. Our system has provided stability and growth to rural communities in all ten provinces. Our product is in high demand in key markets around the globe. We are in the top 10 in the world for production (volume), per capita consumption, imports and exports.

Some of our larger trading partners include South Africa, Russia, Cuba and the United States. Over the years, Canada has made significant inroads in these markets and it is the task of our many government and industry stakeholders to help keep our product in demand.

Canadian farms are the backbone of rural communities and contribute significantly to the standard of living for many Canadians. In fact, the future of many of these communities depends on the future success of Canadian agriculture.

This section will provide you with detailed information about the impressive role played by Chicken Farmers of Canada, along with other supply-management organizations, in the international trade scene.

Together, all partners in agriculture work together to make Canada an important player on the international scene.

Chicken is every cook’s best friend, for one simple reason: versatility. Whether you crave exotic flavours or simply want to experience the smell and taste of home-cooked comfort food, there’s a recipe for you. At the grocery store, we strive to provide as much choice as possible for Canadian consumers, from a whole chicken to make the most of a budget, to boneless, skinless chicken breasts for those who need to get a healthy meal on the table quickly. We also provide a number of choices for consumers, from traditional, to organic to free-range. As with any choice, the most important part is understanding all the options. So let’s talk about a few of the options you’ll see at the grocery store or butcher shop.

Boneless, Skinless Chicken Breasts

Boneless, skinless chicken breasts are one of the most popular options at the grocery store because they require little work to prepare, are low in fat, and can be prepared in a variety of ways. They are perfect for a quick dinner, or when you’re adding chicken to a complicated dish. While definitely a timesaver, boneless, skinless chicken breasts are typically the most expensive way to buy chicken.

Bone-in Chicken Breasts

Bone-in chicken breasts are slightly less expensive than the boneless variety but they only take a few minutes to prepare. You can buy bone-in chicken breasts, either with skin on or off, and while getting rid of the skin certainly cuts down on the fat, you can still keep some of the flavour that comes from the skin by removing the skin after cooking. For a simple method of deboning a chicken breast, check out the videos located in our technique section.

Chicken Thighs

White meat is by far the most popular type of chicken sold in the country but because chicken thighs contain much more moisture, they can withstand longer cooking times. This makes them a great option for grilling or stewing. You can buy them bone-in or boneless but because they don’t have the star status of the chicken breast, they’re usually quite a bit less expensive, and can be bought in large packs. If you’ve been avoiding dark meat because of nutritional concerns, take a look at our white meat vs. dark meat nutritional showdown where we compare the two head-to-head - you might be surprised by the results.

Wings

If you’re a connoisseur of wings and are making your own, you’ll have no problem starting with fresh chicken. Since whole chickens only have two, you’d need to go through a dozen or so before you had enough for a pound of extra-hot wings. In this case, buying them cut and in a package is easily the more economical way to go. Want some tips on how to prepare whole wings for the best chicken wings you’ve ever had? Check out our technique section for a video. [this will link to the wings video]

Drumsticks

Kids love drumsticks, and just like wings, if you have a house full of people who love dark meat on the bone, buying your chicken packaged this way is ideal. It’s slightly more expensive than buying a whole bird, but the prep is done for you, and it reduces waste.

Whole Chickens

Bar none, the least expensive way to purchase chicken is to buy it whole. You can either choose to prepare the whole bird by roasting or cooking on a rotisserie, or cut it into pieces and cooking it. You can debone the meat or leave the bone in for presentation. As an added bonus, the leftover carcass and bones can be used to make home-made stock that we guarantee will taste better than anything you can get off the shelves. For more on how to make chicken stock, visit our techniques section for some video tips.

Bacteria are everywhere, and while most are harmless or even beneficial to humans, others can make you sick. All foods, including meat, fruits, and vegetables have the potential to cause food-borne illness. The unfortunate truth is that most North American homes don’t exercise good food safety practices at home and over 80% of all cases of food-borne illness can be prevented by handing food properly. The responsibility for safe food falls on everyone in the food system. We are committed to continually improving our farming and production practices, while continuing to provide Canadians with a stable, safe food supply. At home, safeguarding the health of yourself and your family is easy to do. Just follow these few tips for keeping food-borne illness at bay.

Clean

Proper cleaning practices are the most effective way to keep bacteria out of the kitchen. Follow these rules at home and teach them to your family so that everyone in the house can stay clear of food-borne illness.

• Wash your hands. Always wash your hands for at least 20 seconds before handling food and after handing meat, poultry, eggs and seafood. Always be sure to wash your hands after touching pets or using the washroom.
• Clean your work area. Clean and sanitize counter tops, cutting boards and utensils with a mild bleach solution (5 mL or 1 tsp. of bleach per 750 mL or 3 cups of water), before and after food preparation.
• Wash your produce. Thoroughly wash fresh produce under running water to remove dirt and residue. Some produce tends to retain more dirt than others, so be sure to check it carefully to avoid grit in your food.
• Cut away bruised areas. Bruised areas on produce can give bacteria an environment to thrive. Cut away damaged areas of fruit and vegetables before using.
• Wash out lunchboxes every night. Lunch boxes and bags can incubate bacteria if not kept clean. Wash them out every night to prevent contaminating lunches.

Remember, you can’t see, smell or taste bacteria, so keep your kitchen clean to keep it safe.

Separate

Improper handling of raw meat, poultry, and seafood can result in cross-contamination, causing bacteria to spread from food to food or to other surfaces. That’s why it’s important to separate raw meat, poultry, and seafood both in your cart and in your refrigerator.

• Use two cutting boards. If possible, use one cutting board for produce and one for meat. If you’re cooking more than one protein at a time, keep them separate and wash your cutting board thoroughly in between preparing the two. Plastic cutting boards can be safely sanitized in the dishwasher.
• Seal raw meat. Keep raw meat, poultry, and fish in a sealed container on the bottom shelf of your refrigerator to prevent juices from dripping onto other food.
• Keep your plates clean. Never place cooked food back onto the same plate or cutting board that previously held raw food.
• Discard used marinades. Liquids used to marinade raw meat, poultry, or seafood should not be used on cooked foods. If you want to baste your meat while cooking, or use it as a sauce, reserve some marinade at the beginning and make sure it does not come in contact with raw product.

Chill

Chilling raw food goes without saying but improper thawing or waiting too long to get food into the refrigerator can result in bacteria growth in food. Follow these simple steps in your home to keep bacteria at bay.

• Refrigerate or freeze within two hours. It’s important that raw food, especially meat, poultry, and seafood, is refrigerated promptly. To make sure you get it into the fridge in time, try to make groceries your last stop when you’re running errands if possible and always pick up your meat last. To really preserve raw food, especially on hot days in the car, bring an insulated bag with a freezer pack inside so that you can chill it instantly.
• Never defrost at room temperature. Always defrost food in your fridge, in your microwave, or in cold water to prevent bacteria growth. If you’re thawing in cold water, be sure to replace the water every 30 minutes.
• Separate large leftovers. Store your large leftover batches in small, shallow containers for quicker cooling in the refrigerator, or for quicker thawing if you’re storing them in the freezer.
• Freeze it properly. When you freeze chicken, be sure to take the proper steps to avoid freezer burn. Chill individual pieces in the freezer, then wrap each of them in plastic wrap. Place the individually wrapped pieces in a resealable freezer bag, removing as much air as possible before sealing. This will not only improve the taste of the thawed chicken but will make it easier to thaw individual pieces as needed.
• Keep an eye on the date. It’s important to know when an ingredient went into your fridge or freezer so that you know when it has to come out. Fresh chicken can be kept in the refrigerator for 2 - 3 days, and ground chicken should be used within one day. In the freezer, chicken pieces can be kept frozen for up to six months without sacrificing quality and a whole chicken for up to a year.
• If you’re ever in doubt as to whether an ingredient is good or not, the safest bet is to throw it out.

For easy everyday reference, download our printable reference chart of refrigerating and freezing tips here.

Cook

Cooking times vary for all meat, but chicken should always be cooked to an internal temperature of 165ºF for chicken pieces and patties, and 185ºF for a whole chicken. If you’re stuck without a thermometer, pierce the chicken with a fork. It should go in with ease and the juices should run clear. The chicken should show no pink when cut with a knife.

• Keep it hot. When you’re serving food buffet-style, always be sure to keep it hot (at 60ºC or 140ºF) using a chafing dish, crock pot, or warming tray. Keep all soups, chili, and hot dips piping hot before serving.
• Use a food thermometer. You can’t tell if meat is cooked through simply by looking at it and the most reliable way to avoid under- or over-cooking your chicken is with a digital instant-read thermometer. Insert the thermometer in different spots to ensure even cooking and always be sure to wash your food thermometer with soap and water before using it again.
• Insulate when traveling. If you’re taking a hot dish to a party or to work, be sure to keep it hot until the moment you leave and then ensure that it stays that way by carrying it in an insulated thermal container. Ensure that the dish is not left at room temperature for more than one hour.
• Cook to safe temperatures. Use our cooking times and temperatures chart to find out the right temperature for chicken or visit the Canadian Partnership for Consumer Food Safety Education website for more cooking times and charts.
• For easy cooking reference, download our printable cooking times and temperatures chart.

Knowing how your food is raised is an important part of being an educated consumer. While all chicken in Canada is raised to a high standard of quality and animal care, you also have choices in how the chicken you buy is raised. Understanding those designations can be tricky, so here are a few pointers to help you along the way. For a more in-depth review of how chicken is raised, visit our “On the Farm” section.

Raised without Antibiotics

Raised without antibiotics on the label means that the chicken was not treated in any way with antibiotics. Chicken without this designation does not necessarily imply that antibiotics were used in raising them but if you’re concerned, the best way to make sure is to opt for the product that specifically states antibiotic-free. For more information on antibiotics, visit our antibiotics in-depth section.

Hormone-free and/or Steroid-free

Though it is rare, some marketers still classify their chicken as “hormone-free.” Again, this is used as a marketing tactic, since all chicken raised in Canada is hormone-free and the use of hormones in raising poultry has been banned in Canada since the 1960s.

Organic

Chicken that is sold as “organic” is raised to a specific standard as laid out by the Canadian General Standards Board, in addition to the standards set by a reputable organic certification board. Since these boards vary from province to province, there are slight differences in the rules for organic farming in different areas of the country. In general, organic chicken must be raised with certified organic feed that contains no animal by-products or antibiotics and any supplements, such as vitamins, must be approved by a certification body. For more on what organic means, take a look at our “Understanding Organic” section in “On the Farm.”

Free Range

The term “free range” has not been legally defined in either Canada or the U.S. but generally, it refers to poultry that has been permitted to graze or forage outdoors. Since there is no hard and fast definition of this term, we recommend speaking to your butcher or grocer about what exactly is meant by free range, especially when buying chicken in the winter or early spring as chickens cannot be raised outdoors in most Canadian winters.

Free Run

Free run is different than free range in that chickens do not necessarily need to be raised outside but they are required to be able to move around freely within the barn. Though there is no legal definition of this, all chickens raised for meat in Canada are considered free run.

Grain Fed

Since all chicken in Canada is given feed that consists of over 88% grain, this term is typically just used for marketing purposes. Chicken labeled as “grain fed” is stating the obvious, though some brands boast special types of grain, such as vegetarian grain.

Vegetarian Grain Fed

Vegetarian grain fed means that the feed given to the flock contains no animal by-products, which are often added to feed as a protein source. In these cases, the feed contains only vegetable protein such as soy, which can alter the flavour and colour of the meat. While chickens are omnivores, chickens can be raised on vegetarian feed, as long as an appropriate protein level is achieved.

1. If you could only eat chicken three ways for the rest of your life, what would they be?
   Fried, baked and grilled [which I’m sure doesn’t come as a surprise]
    
2. What’s your favourite rub?
   Love my Jerk Rub both as a base and seasoning.
    
3. What chicken recipe haven’t you tried yet? 
   I’m sure there’s some obscure chicken recipe out there that I haven’t tried.   Part of the job of being a chef is to eat as many different things as you can. I’ve been to many different places around the world and been fortunate to been exposed to lots of different cuisines.  You can’t say you don’t like something unless you’ve tried it.
    
4. What advice do you give to people just starting out in their kitchens?
   Stick to the basics.  My recipe for success is to find your mentor, your kitchen guru, and then follow in their footsteps until you feel comfortable creating your own path.
    
5. What’s your favourite wing recipe?
   As you may have guessed by now I love chicken wings and hands down my beer marinated one has to be my favourite recipe. Pour a bottle over the wings along with sliced onions, garlic, jalapeno peppers and olive oil; allow for flavours to absorb and let sit refrigerated for a day in a plastic baggie. Once that’s over I get them on to a hot grill finishing with a pineapple and ginger glaze.
    
6. On the CFC website, which 4 recipes appeal most to you?
   Butter and Wine Basted Chicken
   Chicken Satay with Spicy Peanut Sauce
   Barbecued Chicken Thighs Au Vin
   Molasses BBQ Chicken Drumsticks with Sweet Potato Wedges
    
7. Chicken for breakfast – yes or no?
   Why not?  So my answer is YES.
    
8. Where and why do you sub in chicken for other meats?
   I’ll substitute chicken for meat particularly when I am looking to lighten up the dish or meal. It works really well in lasagna and you really can’t tell the difference.
    
9. Who inspires you when you’re cooking?
   I’m inspired by my children. Between their sports activities and my wife and I trying to eat somewhat healthy I have no choice but to make meals that count and satisfy.  When I look at my girls I’m always thinking what can I make that will blow their socks off.
    
10. Chicken and veggies – what are your favourite sides?
    My favorite sidekick when it comes to chicken has to be a huge salad packed with all sorts of fresh, seasonal vegetables.  Often I’d have just that for dinner when I was working late nights in restaurants.  I also love rice, broccoli and cauliflower.

Rob Rainford, Food Network celebrity, chef and cooking instructor with a world-renowned reputation, has joined with Chicken Farmers of Canada to share his cooking secrets, thoughts, insights and some new flavours for the meat that he loves working with the most.

After consulting with you, the reader, we’ve put together a series of questions – some hard-hitting, some not-so-much – so that we could get to know the man behind the grill a little better.

1. Tell us about yourself.

Well, you can read my bio here, but the main thing is that as a chef, I believe cooking is our right and privilege and we should explore as many opportunities in the culinary world we can.

2. Who taught you how to cook?

My eldest brother, Howard Rainford, taught me how to cook at home and I was heavily influenced by my grandmother. I received a formal education at George Brown College in Toronto, Ontario.

3. What do you think when we say the word "chicken" to you?

I think about the many ways I can make it taste delicious.

4. How do you like to use chicken in your recipes?

Chicken is the star of the show. It can be used in so many different ways so giving it the attention it deserves is important to me (and the bird).

5. What is the one biggest mistake people make when they're cooking chicken?

Overcooking chicken is the biggest mistake I see repeated in both home and professional kitchens. It should reach an internal temperature of 165°F/74°C for pieces (breasts, thighs, etc.) or 185°F/85°C for whole birds. I highly recommend using a thermometer to give you the most accurate reading and the best results consistently.

6. What's the BEST chicken meal you've ever eaten?

Hands down my grandmother's Jerk Chicken.

7. What's the one ingredient you simply couldn't live without?

This is a tough question; I can't stick to the just one. My favourite ingredients are herbs and they include thyme and rosemary. I simply love using them as seasonings as much as I can anytime I'm grilling or cooking.

8. What were some of the mistakes you made when you were first trying chicken recipes?

One of the first mistakes I made when I first started cooking whole chickens was undercooking it. I would look for the brown skin and use my time markers but when I cut into the legs they would be underdone. Again, I suggest using a thermometer to avoid these types of mishaps.

9. White meat or dark meat?

Dark meat. Easy answer. Ideal for braises and stews.

10. What's your favourite marinade?

Lemon zest, lime zest, onions, garlic and beer. Let your chicken wings hang out in that environment and you'll love the way they taste on the grill.

Learning how to cook isn’t just about the food: you’ll need some good basic tools on hand to prepare and serve your culinary creations. Check your kitchen against this list and then add missing items as you can. Here are the top kitchen utensils you’ll need to get you started.

• At least two serving spoons, slotted and non-slotted. The slotted spoon will help you serve food from which you want the cooking liquid drained, such as chicken cooked in broth. The non-slotted spoon lets you serve the liquid along with the food.
• One ladle. This deep, non-slotted spoon is usually used for serving liquid, such as soups and stews.
• At least one spatula. If you’ve got mostly non-stick cookware, choose a plastic spatula; if you’ve got metal cookware, get a metal one. A spatula will help you flip flatter items such as pancakes in the pan; it can also be used to transfer food from the pan to a serving dish.
• One scraper. This flexible plastic item will help you scrape stuck-on food out of pans and can also be used in cooking prep.
• Salad tongs. You’ll be more inclined to eat your veggies if you’ve got a classy way to serve them.
• Knife set in block. Available at most kitchen supply stores, a knife set will contain the main different types of knives you’ll need for most food preparation, such as a paring knife and a chopping knife. The block will help you keep your knives organized and free up space in your kitchen drawers.
• Kitchen scissors. Kitchen scissors are sharper and sturdier than the regular kind. You’ll be surprised at how often you’ll need  them for opening food packaging and snipping herbs.
• Measuring cup. Stick with a dishwasher- and microwave-safe measuring cup that can measure at least two cups is preferable. As you build your kitchen collection, add more measuring cups in different sizes.
• Measuring spoons. Plastic or metal spoons that can measure small amounts such as teaspoons and tablespoons are necessary for recipe preparation. A ring attachment will help you keep them all ready at hand.
• Mixing bowls.
• One-hand mixer. Great for mixing batter, whipping up smoothies, and pureeing sauces and soups with a minimum of mess.
• Whisk. Great for mixing scrambled eggs, baking ingredients, even smoothies!
• Hand-operated can opener. Choose the sturdiest model you can for opening all sizes of cans. Many also have a built-in bottle opener for pesky bottle caps. No need to spend a lot on this.
• One colander. A colander will allow you to safely drain boiled foods such as pasta and vegetables. You can also use it to rinse fruits and vegetables. A plastic colander is fine to start, but upgrade to a sturdier metal model when you can.
• At least two frying pans, one small and one large. (such as a 5 inch and 9 inch) for frying, sautéing, and reheating small  amounts of sauce-based food. Pans with high sides can be used to make/reheat larger amounts of food and to braise meats. Start with non-stick varieties, then add stainless steel and iron models as you build your kitchen.
• At least two sauce pans, one small (1 quart) and one large (2 quart). Choose pans with glass lids whenever possible – they allow you to check on your food without removing the lid.
• One eight- or nine-inch square baking pan for breads, cakes, etc.
• Dutch oven. This large, two-handled pot is heavier and thicker than other large pots, allowing you to heat large amounts of water or stock for pastas, stews, and soups both on the stovetop and in the oven. Not to be confused with a crock pot or slow cooker, which is electrically powered and not heated by stove or oven elements.
• Two baking sheets for bread, cookies, etc.
• One muffin tin for muffins and cupcakes.
• One microwave-safe covered casserole dish for cooking vegetables, casseroles, and re-heating leftovers.
• One steaming basket. Choose a stainless-steel model with a cover that will fit over the top of your large saucepan to make healthy steamed veggies in a snap.

According to the Canadian Partnership for Consumer Food Safety Education, the best way to prevent foodborne illness is to keep foods – all foods, not just animal products – either hot or cold. Bacteria multiply the fastest at any temperature between 4 and 60°C (40 to 140°F). So one of the best ways to reduce foodborne illness is to make sure you are cooking food to the proper internal temperature. Use a food thermometer, and use it properly. Keep reading for some tips on how to choose and use a thermometer to keep bacteria at bay.

Food Thermometer Basics:
A food thermometer is the best way to make sure that all your foods are cooked to an internal temperature high enough to destroy any harmful bacteria. Not only will using a food thermometer help you know when your food is in the “Danger Zone” (between 4 and 60°C), but it’ll let you know when a food is cooked to the right temperature.
There are several different kinds of food thermometers that are handy and effective for making sure your food is cooked to the proper temperature. Food thermometers are available at most kitchen supply stores for reasonable prices (i.e., under $60). The following are the most common kinds of food thermometers – do your research and then choose the one that’s right for your cooking level and needs.

Dial (oven-safe):
This old-school, oven-safe model works by registering temperatures on a dial after 1-2 minutes. The thermometer must be placed 2-½” deep in the thickest part of the food.

Pros:

• Can be used in roasts, casseroles, and soups
• Can remain in food while it's cooking

Cons:

• Not appropriate for thin foods
• Heat conduction of metal stem can cause false high reading

Digital instant-read:
This kind of thermometer is fast and easy to use, giving readings on a digital screen within 10 seconds. The thermometer must be inserted ½" deep into the food.

Pros:

• Gives fast reading
• Can measure temperature in both thin and thick foods

Cons:

• Not designed to remain in food while it's cooking

Thermocouple:
This high-tech thermometer works by registering the internal temperature on a handset that is attached to the sensor by a cord. This kind of thermometer stays in the food while it is cooking and gives very quick readings (within 2-5 seconds). It needs to be placed ¼" or deeper into the thickest part of the food.

Pros:

• Gives the fastest reading out of all thermometers
• Easy to read
• Good for measuring the temperatures of thick and thin foods

Cons:

• Can be costly and more difficult to find in stores

Disposable temperature indicators (single use):
This disposable single-use thermometer is made of a temperature-sensitive material that changes colour when it reaches the desired temperature. It gives readings within 5-10 seconds and must be placed ½" deep inside the thickest part of the food.

Pros:

• Gives fast reading
• Inexpensive

Cons:

• Only works with specific temperature ranges
• Can only be used with the food for which it is intended
• Designed to be used only once

Pop-up thermometer:
This clever thermometer stays inside a food while its cooking, then “pops up” when the desired internal temperature is reached.

Pros:

• Convenient for roasting poultry

Cons:

• Must be used in combination with a conventional food
• May be set to pop at a temperature that is too high or too low.

Dial instant-read:

• Similar to a digital instant-read thermometer, a dial instant-read thermometer registers the internal temperatures of food within 15-20 seconds on a dial plate. The thermometer must be placed 2-½" deep inside the thickest part of the food.

Pros:

• Can be used in roasts, casseroles and soups
• Fast reading

Cons:

• Cannot measure thin foods unless inserted sideways
• Not designed to remain in food while it is cooking

Fork thermometer:
It looks like a fork and feels like a fork, but it’s actually a powerful thermometer that can read food temperatures within 2-10 seconds. The fork thermometer must be placed at least ¼" deep in the thickest part of the food.

Pros:

• Gives fast reading
• Can be used with most foods
• Convenient for grilling

Cons:

• Not designed to remain in food while it’s cooking
• Danger of false reading if the sensor inside the tines of the fork is not fully inserted

Get a good knife. Use heavy, well-balanced knives with secure handles, and get them sharpened regularly. Many kitchen-supply stores will either provide sharpening services on-site or be able to tell you where to get your knives sharpened.

Know what each knife’s purpose is. For example, smaller “paring” knives are good for peeling vegetables, while serrated knives are good for slicing bread. Don’t try to make a knife do more than it can – such as cutting through bones – the blade may snap. For a guide to the different kinds of knives, visit this link.

• Know how to use your knife.
• Always use a cutting board – never the kitchen counter, plates, or steel surfaces. Choose a cutting board that is large and solid with plenty of space for cutting. Place a damp towel beneath the cutting board to keep it from sliding while you chop.Protect your fingers while you work with a knife. Curl your fingers under and position them on top of the item that you are working on. As you slice, the knife should follow your knuckles. Never try to catch a falling knife or cut anything in your hand.
• Store knives in a knife holder, never loose in a drawer.
• Clean your knives immediately after using them to keep them sharp.
• Know how to treat minor cuts.
• Keep a first aid kit on hand in the kitchen in the case of minor cuts. If you are at all concerned about a cut – if it is deep, very painful or if pieces of the knife are embedded in the cut – visit your local emergency room immediately.

If you promote yourself as the kind of person who burns water, this guide may be for you.  Or, you may be fresh out on your own and unsure what you should have in your kitchen.  Try this on for size – it’s an introduction to your kitchen – the greatest room ever!

Your kitchen is the homiest part of your house – it’s where you prepare, and in many cases, eat most of the meals of the day, but it also contains some major machinery. The tools that keep your kitchen running can be divided into two major categories: major appliances and minor appliances. Check out the list below to get the low-down on the machines that make your kitchen hum.

Major Appliances:
Stove-top
Most modern kitchens have a combined stove-top and oven appliance, although separate stove-top and oven set-ups are becoming increasingly common. “Stove-top”, “range” or “cooktop” refers to the part of the appliance that provides direct heat through coiled burners or smooth top “hidden” burners and are operated by dial temperature controls. Sauces, soups, and frying usually take place on the range, which can be powered through either gas or electric energy. While gas burners heat up more quickly, both options are safe for cooking.

Oven
The oven is the most common kitchen appliance and is used for baking or roasting foods such as breads, desserts, and meat dishes. There are several different kinds of ovens, but the most popular models fall into one of three categories: conventional ovens, convection ovens, and combination ovens.

Conventional Ovens
Unlike the range, the enclosed design of the conventional oven allows you to control not only the temperature, but also the direction of the heat, which is why it is used for both baking and roasting foods (in which the dish is heated from below) but also for broiling (in which the dish is heated at a high temperature from above).
The oven can be heated safely with either gas or electric energy, and is usually operated by a dial temperature control or an electronic keypad. Conventional ovens are versatile and efficient in preparing a wide variety of dishes. Many models that come with built-in special features, such as rotisserie attachments and pre-set temperature panels for “one-touch” cooking, are also becoming more popular.

Convection Ovens
Provide faster and more-even heating than conventional ovens. They work by blowing hot air around the oven interior, a process that “insulates” the food so that it cooks faster. Convection ovens are especially popular in commercial and restaurant kitchens.

Refrigerator
The refrigerator is where you keep all your perishable foods, such as vegetables, fruits, and meats. Separate compartments within the fridge allow you to store different types of items separately. Typically, the temperature of a refrigerator is set by a manual dial or digital keypad at 4°C (37°F) or slightly colder, although newer units feature multiple temperature controls for different areas of the unit. For example, the meat bin could be set at 0°C (32°F), while the vegetable crisper is set at 3°C (37.4°F). Keeping the refrigerator at 4°C (39.2°F) or colder is the ideal temperature for slowing down the growth of bacteria. Just make sure you don’t set it too cold so your food doesn’t freeze and also don’t overstuff your refrigerator since the cold air needs to circulate around your food. Many modern refrigerators feature convenient add-ons such as ice dispensers.

Freezer
A refrigerator usually features a freezer component in the top part of the appliance, although separate fridge and freezer units are common in smaller spaces. In many modern fridges, the freezer is located at the bottom or at the side of the unit for convenience. The deep cold of the freezer, usually set to -18°C (0°F), allows you to store foods for extended periods of time. Modern freezers often come with an ice-maker.

Dishwasher
Unlike manual dishwashing, which requires scrubbing to remove food from plates and utensils, the mechanical dishwasher works by spraying hot water (54-65°C or 130-150°F) to which detergent has been added onto the items. Dishwashers typically have three cycles: wash, rinse and dry. Most plates, cups, and utensils can be washed in a dishwasher, but many pots, knives, and other cooking equipment can be damaged in the dishwashing cycle. For info on which kitchen items are dishwasher-safe, and which should be washed by hand, check the bottom of the item for a label or read the manufacturer’s website.

Minor Appliances:
Microwave
A staple in most kitchens, a microwave oven uses microwave radiation to cook food. Temperature and cooking time is controlled with either a digital keypad or a manual dial. While you can cook many dishes in a microwave, it’s used most often for defrosting and reheating food that’s been cooked on a stovetop or in an oven.

Toaster
There are two main kinds of toasters you might encounter in a kitchen: automatic pop-up toasters (which are used to toast sliced bread you insert in slots) and toaster ovens (small electric ovens that allow you to cook or heat food on a tray).

Crock Pot or Slow Cooker
This countertop electrical cooking appliance is designed to sit on your countertop. It cooks food over low temperatures for many hours and does not need to be attended. Great for roasts and stews. You can place all the ingredients of your stew in the crock pot in the morning before class and come home to a fully cooked meal…very convenient and easy!

Chances are you’ve heard the buzz about eating local: the lifestyle that has you visiting your local food markets and checking out where products are from at your local grocery store. Summer is the perfect time to start thinking about eating local, as there is an abundance of locally grown produce available at your local farmer’s market. To make it even easier, Canadian chicken is always available! According to experts, eating locally can help your community and slow down environmental damage. Sound complicated? It’s not! Here’s the low-down on eating local, and some easy ways you can get started.

Why Eat Local?

Health

It’s common sense: the further away a food is grown or prepared, the longer it has to travel before it gets to your table. When possible, buying and eating local fruits and vegetables means that you have the opportunity to eat food at its nutritional peak. The problem? Processed or prepared foods – think canned fruit or a frozen pasta entree - can be higher in trans-fats, sodium and sugars, and lower in fibre than their “cooked from scratch” counterparts. The fresher the food, the more likely it is more of essential nutrients that keep your weight stable, your body strong, and your mind full of energy.

Sound complicated? It’s not! Many foods, such as fresh chicken, are almost always from local – i.e. Canadian – farms. Once you know which foods are home-grown, shopping will be easy as ever.

Community

Food isn’t just about the person eating it! Before dinner hits your table, there are hundreds of people involved in growing, processing, packaging, shipping, and selling even the simplest-seeming of foods. Purchasing food grown from local farmers allows you to support the farmers and business owners in your own community.

Environment

The area where a local diet can make the biggest difference is the environment. The greater distance a food travels, the more energy is used in transportation and storage. In particular, transporting foods by vehicle produces greenhouse gas emissions (GHEs) that contribute to global warming, which in turn can cause climate changes, the endangering of plant and animal species, and the erosion of human habitats. Choosing locally-grown, seasonal foods helps us reduce the amounts of GHEs in the air, which can help slow down global warming. You can feel good about buying chicken at your local grocery store or butcher, as it is usually from a local farm.

How You Can Get Started:

1. Know your area. Before you can start eating locally grown foods, you’ve got to figure out what “local” means! A good rule of thumb is to consider foods farmed in your home province, and Canadian-grown foods. Whenever possible, choose seasonal foods that are produced in your area, and have not travelled far.

2. Be flexible. Like any lifestyle change, “going local” shouldn’t be an all-or-nothing proposition. The key is to introduce more locally-grown seasonal foods into your diet, not to deprive yourself of your favorite staples or treats. If you can’t get locally-grown produce, choose the next best thing! And if you love chocolate, coffee or mangos – none of which are made from plant species native to Canada - go for it anyway! Use your local-eating plan as a chance to learn more about the environment, your community, and your tastebuds, and not as a hard-and-fast rule. You’ll be more likely to make positive changes if making them is fun.

3. Learn Your Terms. Organic…free-range…”grain-fed”…these terms all sound great, but do you really know what they mean? Learning about nutritional claims can help you make more informed choices at the supermarket or at the butcher. While many terms are defined in different ways by different people, “organic” generally means that food is grown or raised without the use of synthetic fertilizers or pesticides. Animals that are raised in “free-range” environments have access to the outdoors.

You will sometimes see terms like grain-fed or grass-fed. These terms simply mean that the animal was raised on a diet of mainly grains or grass. If you’re interested in introducing organic, free-range or grain-fed meat into your diet, you should be aware that many “organic” or “free-range” products are readily available at your local supermarket. However, the season for free-range meat products in Canada is short. You can feel good about purchasing conventionally-raised chicken all year round, as chickens are raised in large barns, where they have unlimited access to food and water.

You should also be aware that Canadian chicken is grain-fed and raised without hormones. In fact, the use of hormones or steroids in chicken feed has been illegal since the 1960s.

4. Support local farmers. Show your love for the people behind your meals by supporting a farmers’ association (sometimes called Community Supported Agriculture, or CSA programs). Many programs allow you to share in a specific farm’s products year-round in exchange for a membership fee paid at the beginning of each season. Many programs include delivery services as part of the membership.

5. Get growing! The most local of local foods? The food you grow yourself! Beans, tomatoes and herbs are all easy projects for beginning gardeners. If you don’t have a garden plot, consider getting planters you can stash on your apartment balcony, or look into community garden plots (most cities and many towns have them). Talk to a pal with a green thumb or ask a representative at your local gardening-supply store about how you can get your garden growing.

There are many ways of enhancing the flavour of a whole roasted chicken, and a favourite of ours is brining. Brining keeps chicken incredibly moist while adding an excellent flavour. It’s a bit more labour intensive than a simple spice rub, but it’s worth the effort for special occasions. Brining is basically soaking meat in a salt water solution, but the flavour doesn’t stop at just salt. You can add all kinds of aromatics such as juniper berries, garlic, thyme and pepper to the solution to impart a different flavour. There are no rules – just use flavours that go together well. When you’re making the salt solution, aim for approximately 30g of salt per litre of water. That equates to about 5 teaspoons of table salt, but if you’re using a coarser salt such as kosher or sea salt, the conversion won’t be quite the same. In a case like this, you’re better off using a scale if you have one. Bring the liquid to a simmer and stir to dissolve the salt. Turn off the heat and let the ingredients steep for about 30 minutes. Then, cool the liquid in the fridge or with an ice bath before brining the chicken. It’s very important that the water be cold before brining to avoid helping to develop bacteria. The rule of thumb is to let a chicken brine for approximately one hour per pound of meat, though you may want to lengthen or shorten that time depending on the strength of your salt solution or the level of salt you want to achieve. Once the chicken is brined, remove it from the solution, rinse off the excess salt, and pat it completely dry, inside and out, with a paper towel. This step is important because it prevents the chicken from steaming in the oven, which results in an unpleasant taste and texture.

There’s nothing better than peas and asparagus in spring, strawberries in June, and corn and peaches in August. Sure, you can get most of these things at the supermarket year-round, but the flavour of any of these foods in January pales in comparison to what they really taste like in their season.  That’s because in-season ingredients are picked during their natural growing season, at their peak of ripeness and usually much closer to home. Eating seasonally lets you enjoy the highest quality food while encouraging you to you eat locally and eat economically.

Shopping at farmers’ markets is a great way to eat both seasonally and locally. It can give you a feel for what is in season and what is no longer at its best, and you can learn more about what you’re eating by asking the grower about things like when the best time to buy is and how long its growing season lasts. As a bonus, most farmers’ markets stalls will let you taste their product before you buy, so that you can be sure you’re getting the level of quality you want from your food.

Many farmers are also becoming involved in Community-Supported Agriculture, or CSAs, which is essentially a product subscription service. For a fixed cost, every week or two a box of farm-selected in-season produce will arrive at a participant’s doorstep. This is a fantastic way to eat seasonally and get exposure to new ingredients.

Eating seasonally can also reduce your grocery bill. When food is easier for vendors to acquire, it’s cheaper for you to buy, and food is never easier to acquire than when it is at its peak ripeness. While talking to growers is extremely helpful, it’s also a good idea to check your supermarket fliers. Produce that is in season will usually be advertised at a lower price.

Eating seasonally through the winter can be tough. In the colder parts of Canada, there are only a few crops that can survive with the frost. Preservation throughout the spring, summer and fall can provide you with quality ingredients that aren’t in season. Freezing and water-bath canning are both great ways to store the bounty of spring, summer and fall. Visit a farmers’ market, stock up, and eat seasonally all year round.

Proper cooking times are not just about safety. In fact, most Canadians overcook their chicken, which can leave it dry. Use the following chart to make sure that your chicken is cooked to perfection.

Internal temperature is measured using an instant-read food thermometer. Insert the thermometer in different spots, making sure to pay special attention to the thickest part of the meat for chicken breasts and thighs and the breast when cooking a whole bird. If you don't have a food thermometer, they are available at most grocery stores in various formats but you don't have to spend a lot to get one that will do the job.

Roasting

Grilling

Skillet

How and how long you store chicken is very important to keeping your food safe. When freezing chicken, always label it so you know how long it’s been in your freezer.

Storing in the refrigerator

• Whole chicken: 2-3 days
• Chicken pieces: 2-3 days
• Cooked chicken : 3-4 days
• Ground chicken: 1-2 days

Storing in the freezer

• Whole chicken: 12 months
• Chicken pieces: 6 months
• Cooked chicken: 3 months
• Ground chicken: 3 months

Thawing methods and times

Never thaw chicken at room temperature or on the counter, as it provides the ideal environment for bacteria growth, and be sure to cook thawed chicken within 48 hours.

Refrigerator Thawing

Thawing in the refrigerator is the safest method of preparing frozen chicken but it also takes the longest. Chicken thawing in the refrigerator should be wrapped and placed on a large plate in the bottom of the fridge to avoid dripping on other food when thawing. For this method, you should plan on approximately 10 hours per kilogram of chicken or 5 hours per pound.

Microwave Thawing

Though it can sometimes dry out the edges of chicken, when you’re in a hurry and you’re preparing chicken pieces, microwave thawing is the best way to go. When defrosting in a microwave, chicken should be loosely covered and the pieces turned, separated and rotated several times during thawing to ensure even penetration.

It’s also important to defrost chicken on a low setting, otherwise the outside may cook while the inside stays frozen. Most microwaves have a poultry defrost setting, so use that if you have it. If not, a general rule to use is about 10 – 15 minutes per kilogram or 5 minutes per pound. Be sure to check your chicken often to ensure that it is thawing evenly and not overcooking or drying out.

Cold Water Thawing

To thaw chicken faster, place it wrapped in a bowl of cold water in the sink. It is important that the water is cold, as warm water can encourage bacteria growth. Additionally, it’s important that the water be changed every 30 minutes to maintain the temperature of the water. This method typically takes 2 hours per kilogram, or 1 hour per pound, but exercise caution when using this method. Make sure that the sink and the surrounding area you are thawing in is cleaned immediately with a mild bleach solution when you’ve finished.

Adding more fibre to our diet is a good thing. Fibre not only helps to reduce our cholesterol, risk for heart disease and certain types of cancer, it keeps us regular. Whew! That’s a relief. 

Fibre is found in plant foods only and there are two important kinds: soluble and insoluble. Soluble fibre is a soft fibre found in foods like oatmeal, oat bran, legumes, broccoli and oranges. These foods help to lower our blood cholesterol levels, control blood glucose levels, and improve our risk of developing heart disease. Insoluble fibre (the roughage or bulk) is found in wheat bran, whole grains and some vegetables. The fibre in these foods promotes regularity and a healthy digestive system.     

The Dietitians of Canada recommend that women from 19 to 50 consume 25 grams of fibre each day while men of the same age should aim to consume 38 grams per day.  Whole grains, fruits, vegetables, and legumes (all good sources of fibre) should be part of our diet on a daily basis.  By choosing leaner cuts of meat, fat-reduced dairy products, fish and combining them with foods high in fibre, we can significantly reduce our risk for heart disease. Fibre will also keep you feeling fuller longer so you won’t be tempted to snack on sugary foods.    

Featured High-Fibre Recipe:  Broccoli, Chicken & Pesto Rotini Salad

This delicious pasta salad is low in saturated fat and high in fibre. For additional fibre switch the tri-coloured pasta to whole wheat (still firm).  The Heart and Stroke Foundation (HSF) recommends 3 to 4 servings of whole grains each day. “People who eat more whole grains have 29 percent lower risk of heart disease compared to those who don’t,” states the HSF.

Fibre doesn’t have to be boring. For delicious healthy recipes like this, select high fibre in our recipe categories at this link http://chicken.ca/recipes/category/high-fibre/.

Twenty-three year old Amanda Garbutt is serious about her love of food. As a child, Amanda was a notoriously picky eater. It was a fateful day when, at age 10, Amanda’s mum handed her an oyster adorned with Tabasco and lemon and it was love at first bite. From there Amanda created one kitchen nightmare after another. Together with the help of her mum, Amanda learned the methodology to a recipe and the romance behind food. At McGill University, Amanda found refuge in her tiny student kitchen. With hungry students always stopping by there was no lack of taste testers and encouragement when April asked her to step behind the camera.

Three years, two business awards and over twenty-five episodes later Amanda is now pursuing her passion to inspire culinary confidence full time. When she is not working on The Hot Plate, Amanda is in the kitchen developing recipes, food styling and photographing for Tier 1 brands like Kraft Canada and Barilla Whole Grain Pasta. There are only three things that can coax Amanda out of the kitchen and they are: a full bodied glass of wine, ping pong or an adrenaline pumping offshore sailing adventure. What do these things all have in common? They all help work up an appetite!

1. Where did you learn how to cook?

At first cooking wasn’t something that came naturally to me. Not because I didn’t love flavour and food, but because a key trait of being a “Garbutt” is blatant disregard for directions. As you can imagine, as a 10-year-old kid in the kitchen with no direction I made a few kitchen nightmares of my own. Luckily, I had my mum, probably one of the most methodical cooks I know. She taught me how to follow the flow of a recipe and prep ingredients before starting to cook to make sure I’m set up for success. So the long, and short is my mum - our relationship (especially during the grouchy teen years) was a great way to develop our relationship, and my passion for cooking!

2. When developing recipes, do you stick with the latest trends or do you find inspiration from foods you’ve tried?

It is definitely a combination of latest trends and previous experience. I think that trends help guide my creativity. When it comes to food I’ve already tried, I would say that it is more about the experience and less about the actual food. The smells, the company, the energy around you are all key players in how I interpret them into recipes.

3. What is the biggest challenge when it comes to creating a new recipe?

Without a doubt the biggest challenge is reigning in my “enthusiasm.” When I cook for my friends and family it is all about that moment and using ingredients I have on hand. However, when I create a recipe it is all about helping home cooks and creating a recipe for that their friends and family will love. The goal is to set the framework for a great experience and help cooks build confidence in the kitchen. So creating a recipe for others is all about precision. Funny, it’s more like a science experiment because for a recipe to be “good” it has to be able to be recreated again and again by other cooks.

4. What do you enjoy the most about creating recipes?

Creating recipes has been a passion of mine since I was fourteen-years-old. I love being able to share my recipes and hear about my friends and fellow Food Lovers making them at home. Creating recipes and cooking videos is the reason I started The Hot Plate (www.thehotplate.com) back in 2009! I love inspiring culinary confidence and launching an online Community where Food Lovers can learn and share new recipes. The reward of hearing someone making one of your recipes is worth the hours, days, and sometimes weeks it takes to develop a single recipe.

5. What are some of the best chicken recipes you ever have created?

My top three are:

My signature Goat’s cheese stuffed chicken breasts, which I think is the best starter recipe for new cooks looking to develop confidence in the kitchen.

Fried chicken with my signature rosemary wildflower honey (I don’t think that recipe needs much explanation since well, its fried chicken!)

An Ultra simple roast chicken with little lemon and a little butter is a dish that every cook should know how to make. It is a great Sunday meal and leaves you with delicious leftovers for sandwiches during the week!

6. Which do you prefer, white meat or dark meat and why?

Contrary to many cooks I’m a white meat lady. I love the flavors and richness of dark meat, but when I’m carving a bird it is always white meat. Now, I’m not taking about tough dry chicken breasts. A perfectly cooked chicken breast should be juicy, plump and ultra tender. If you aren’t comfortable cooking by touch then go out and buy a meat thermometer. A thermometer takes the guesswork out of cooking meat and means you don’t have to cut into it to check for doneness.

Family Day is the break we all need to pick up our spirits during the cold winter month of February. It’s also a great time to spend quality time with your family!

So why not start a family tradition by getting your kids in the kitchen to help prepare some of their favourite foods? I have many memories of spending time with my Mom in the kitchen, sometimes helping out, other times just watching her cook and learning. These are some of my favourite memories......

Here are a few recipes that you can prepare with your kids.

Chicken & Caramelized Onion English Muffins

Introduce your kids to pesto with these mini open faced pizzas. By using whole wheat English muffins for the crust, you are also introducing them to healthier options.

Kid Friendly Oven Baked Chicken Nuggets with Sweet Potato Fries

What kid doesn’t like chicken nuggets and fries? Make a big batch of these nuggets and have your kids place the sliced sweet potato on the baking sheet. They’re more likely to eat these healthier fries if they’re involved in the cooking process.

Chicken Quesadillas

Quesadillas are always a winning option when it comes to feeding your kids. Have plenty of chopped or sliced vegetables available and have them chose their favourites to fill the quesadillas with. This is also a great time to introduce them to new ingredients like different types of cheeses or guacamole, to name a few.

Whatever you chose to do on Family Day, I hope you take the time to build special memories with your family.

We’ve all heard these phrases at some point in our lives, “easy on the sodium; it’s bad for your health; salt is the silent killer,” whether it was from a health care provider, the media, or our parents. Today we find ourselves extolling these words to our children, as we keep a careful eye on the salt shaker during mealtime. But, should the salt we add to our meals be the only source of our concern?

A certain amount of sodium is good for us, even essential to our health. Too much sodium, however, is an ingredient responsible for high blood pressure – a contributing factor for strokes and heart disease.   Most Canadian adults consume more sodium than is necessary and our children are no exception. Many dietary surveys indicate that children are increasing their risk of developing high blood pressure, strokes and heart disease through the amount of processed foods they consume. Processed foods can have high sodium content and account for a high percentage of our daily sodium intake.

Not all processed foods are bad choices, though. Some of Canada’s restaurants, retailers and processors are tackling this health issue by offering consumers healthier choices. New easy-to-read labels and icons indicating lower sodium alternatives have become a sign of an emerging corporate-consumer responsibility for health.

But, if you are a busy parent juggling work and family schedules, it can be hard to keep an eye on sodium content. This is particularly true when deciding what to put in those brown-bag lunches. With so many lunches to pack throughout the week, it can be tempting to load them with convenient, pre-packaged food. Planning ahead, and involving our children, can be a fun way to eat healthier and eat more fresh food.  Here are some tips:   

• Use a calendar or weekly menu planner to jot down your ideas.
• Have fun preparing your grocery list by having children identify foods as close to the farm as possible (i.e. fresh vegetables, meats, dairy, etc).    
• Take your children grocery shopping and encourage them to read the labels. Most packaged foods have a “Nutrition Facts” panel which will identify the sodium content. Have children pick out the brands with the lowest sodium content.  
• Get your children involved in making their brown-bag lunches. The more involved they are, the more likely they are to eat it.

One sodium reducing tip is to cook more! Roasting two whole chickens for a Sunday dinner provides extended options for meals the next day, as well as control over their sodium content. Skinless, non-breaded chicken strips with a few tablespoons of home-made hummus are low in sodium and a great source of protein. A yummy choice for a brown-bag lunch! 

For more information on sodium see our Nutrition Fact Sheets, Issue 5:  Protect Your Health – Get Salt Savvy!

For more ideas in planning low sodium meals click on our low sodium recipes here http://chicken.ca/recipes/view/.

You’re probably wondering what chocolate has to do with chicken. Well, not much other than it can be used to add amazing flavour to chicken dishes like chili, chicken mole sauce or even in a rub like the one used in this recipe for Coffee and Cocoa Grilled Chicken.

Whether you enjoy chocolate on its own, dipped into a hot cup of java or used in a sauce served with chicken, chocolate is one of the most amazing foods EVER invented. Ask ANY woman!

 Here are some interesting chocolate facts from the Dietitians of Canada web site.

“Chocolate, particularly dark chocolate and cocoa powder, is a rich source of flavonoids. Flavonoids have antioxidant effects, which means they protect the cells in your body from damage caused by the wear-and-tear of daily life.

Research suggests that chocolate may have a beneficial effect on your heart health, and may also help improve your mood. More research is needed before we have a clear picture of chocolate’s impact on our health.

Although chocolate may offer health benefits, it is also a high source of calories and fat, so should be enjoyed in moderation. Remember that it’s possible to get too much of a good thing, and that the basic principles of healthy eating—balance, variety and moderation—always need to be considered.”

Does the last paragraph about “moderation” apply this month?

On Sunday, February 12, 2012, Canadian farmers will be celebrating Food Freedom Day. We at CFC will be celebrating this important day with our Canadian agriculture partners who work hard to ensure that Canadian consumers are provided with a safe and high quality food supply day in and day out.

The Canadian Federation of Agriculture (CFA) launched this program in February of 2007 and it is still going strong. Here’s a News Release sent out by CFA on February 6, 2012 which outlines the meaning of this special day.

http://www.cfa-fca.ca/media-centre/news-releases/2012/food-freedom-day-call-secure-future-food-and-farm

Want to do something special for your sweetie this Valentine’s Day (I’m talking to you, boys), then why not cook a special dinner and set the mood with candles and a little bubbly? Valentine’s Day is the perfect time to fancy-up your usual chicken dinner. Here are my top picks from our web site.

Chicken Stuffed with Mango Pistachio and Cilantro

These chicken breasts are stuffed with amazing flavours and textures. This dish gets its “fancy” from the addition of pistachios, mango and cilantro paired with a coconut curry sauce and served with lemon basmati rice.

Ricotta Stuffed Sauced Chicken Over Pasta

What says romantic more than a classic Italian meal? These chicken breasts are stuffed with ricotta, fresh shredded Romano, finely sliced green onion and minced parsley and served with pasta. This is the perfect dish to enjoy with a good Italian white wine.

Christmas Truffle Chicken

You don’t have to wait until next Christmas to enjoy this luxurious roasted chicken. In fact, it’s the perfect dish to serve on Valentine’s Day because truffles are considered to be an aphrodisiac! Their musky scent is said to stimulate and sensitize the skin to touch. Enjoy...

Chicken St.Andre

What’s better than chicken served with a wine and cheese sauce? That’s pretty hard to beat! It’s even better served with a side of asparagus.

HAPPY VALENTINE’S DAY!

I’m sure you’ve all seen the commercials “Make Death Wait”. If you haven’t, then you must because these commercials are a real eye opener. Did you know that heart disease is the number one killer of women of all ages today?

Whether you’re young or old, you are at risk if you are not taking proper care of your health.

Here are some interesting facts from the Canadian Heart and Stroke Foundation web site. http://www.heartandstroke.com/site/c.ikIQLcMWJtE/b.5889207/k.11DD/Women_and_heart_disease_The_Heart_Truth.htm

• Heart disease and stroke is the leading cause of death among women in Canada. More women die from heart disease and stroke than cancer.
• More women died from heart disease and stroke in 2008 than men.
• Only 13% of Canadian women identify heart disease as the greatest health problem for women. It is because of this lack of awareness that The Heart Truth campaign is so critical.
• Heart disease and stroke kills seven times as many women as breast cancer. Yet 37% of Canadian women perceive breast cancer to be the greatest health problem, compared to 13% for heart disease.
• Women often fail to make the connection between risk factors, such as high blood pressure and high cholesterol, and their own chance of developing heart disease.
• The health system often under treats women for heart disease, which is still perceived to be a man’s disease. For example, after a heart attack, women are less likely to be admitted to intensive care settings, cardiac rehabilitation programs or to receive interventions such as bypass surgery.
• Certain ethnic groups, such as South Asians and members of First Nations communities, are particularly vulnerable to heart disease.
• South Asian Canadians are more likely to die from a heart attack earlier than the general population, even when they appear to be at a healthy weight.
• First Nations members are 1.5 to 2 times more likely to develop heart disease than the general Canadian population. They are also more likely to have diabetes, high blood pressure, high cholesterol and a family history of heart disease.

There are many things you can do to prevent heart disease including eating a healthy diet that is low in cholesterol. Following a proper diet can be difficult if you don’t have the proper information to get you started. If you’re not sure where to start, check out our Nutrition Fact Sheets here but more specifically our nutrition fact sheet on Healthy Eating for Your Heart.

Exercise is also a key component to keeping your heart in check. All you need is 20 – 30 minutes a day. Taking a walk everyday is an easy way to start and can be easily fit into a busy schedule. Why not walk away from your desk during lunch hour and get some fresh air? Your heart will thank you for it!

The Super Bowl is this Sunday, February 5 and that means one thing: tailgate parties! If you’re entertain a crowd of people at your home for Super Bowl then planning ahead is key because you don’t want to be spending all of your time in the kitchen while the game’s on.

Here are some tailgate party recipes that will have you scoring a touchdown on game day.

Hot Spinach Chicken Dip

This recipe is made in a slow cooker so all you have to do is toss all the ingredients in the slow cooker and walk away. The dip should be ready by the time your guests arrive and is perfect served with crostini, crackers, pumpernickel bread and a variety of crudités.

Nacho Chicken and Bean Dip

This healthier version of nacho dip is perfect served with whole wheat tortilla chips. It can be made the night before so all you have to do is pull it out of the fridge and serve.

Chicken Sandwiches with Lemon Basil Zucchini and Boursin

Sandwiches are a great way to go. Pick up a few rotisserie chickens at your local grocery store and have plenty of sandwich fillings available. A good selection of breads such as whole wheat baguette, pita bread, tortilla wraps, sliced sandwich bread will allow everyone to create their favourite sandwiches.

Don’t forget to have vegetables and dip handy and a good variety of non-alcoholic beverages for those non beer drinking fan and most of all, have fun!

One of the things I enjoy doing the most on weekends is preparing and freezing meals for the weeks ahead.  I can usually find time on a Saturday or Sunday morning to enjoy a cup of coffee while I go through some of my favourite recipe books, make my shopping list and head out to the grocery store.

I try to prepare meals that are healthy and that don’t require a ton of work because that’s the last thing you want when you’re cooking in big batches.  I aim for recipes like chilis, stews, casseroles and soups; meals that are great for lunch or dinner and that freeze well. 

I avoid using pasta, cheeses or cream based sauces because they don’t freeze well.  Pasta tends to get mushy when thawed and reheated, the texture of cheese changes when it’s thawed and cream based sauce loses its velvety texture. 

A tip, though, if you are thinking about freezing these items:  Cook pasta to the point where it’s just about to hit the al dente point – just a minute or two before you’d consider it done – and continue from there.  That way, it can cook just a little more when you’re heating it up and it won’t get too mushy.

Also, if you’re using a cream-based sauce or a creamy soup, add less cream or milk than the recipe requires.  This way, you can add fresh cream or milk when you’re reheating it and you won’t necessarily dilute the flavour.

So what do you need to get started?

1.      Buy high quality containers or freezer bags to avoid freezer burn.  Tin pans that come with lids are great for dishes like lasagna.

2.      A permanent marker – You’ll know how long a meal has been sitting in your freezer if it is labelled with a date.

3.      If you don’t own a slow cooker, it’s a great investment for batch cooking, but a good size casserole dish, dutch oven or cooking pot should do the trick.

4.      If you’re going to make a big batch of food, make sure it’s something you and your family REALLY want to eat.

5.      Check your freezer for space.  This may be a good time to get rid of any expired or freezer-burned food.

6.      Make a grocery list and stick to it as much as you possibly can – impulse buys can be a hardship on both your wallet and your waistline.

7.      Thaw your food overnight by placing it in your refrigerator – never defrost anything in your sink or on your countertop.  Also, some meals can quickly be thawed in a microwave.

Preparing meals in advance for you and your family is not only a huge time saver, but a great way to save money.  You’ll be less likely to order take-out, which can get expensive, especially if it becomes a weekly ritual. Plus, preparing meals at home means you know what is going into your food and you have more control over what ingredients you are using, like salt or sugar. 

Here are some great freezer friendly recipes from our website.

Easy BBQ Chicken & Bean Burgers

Chicken Noodle Soup with Acorn Squash and Dill

Big Batch Chicken, Lentil, Bean & Rice Soup

It’s been a while since we’ve posted some great chicken recipes from Canadian food bloggers. So why not try one of them this weekend?

Real Food Made Easy– This Victoria, B.C.-based foodie runs a catering and personal chef business and shares some great recipes like this one for Gluten-Free Hoison Chicken.

Phoenikia– Although this blog doesn’t provide any information on the author, it most certainly contains some delicious recipes like this one for Curry Chicken, Version 2.

Equal Opportunity Kitchen– This Toronto based mother and daughter pair share great stories, fabulous pictures and recipes like this Overnight Chicken Stew with Israeli Couscous.

More than Burnt Toast– This foodie is a member of Food Bloggers Canada and has a great following. I especially liked this blog and the recipe for Dreaming of Summer with Chicken Carne Asado Tacos with Pickled Onions.

Day 3

If you follow our blog then you already know that this week I was off site for the shooting of our 15 new how-to videos. Our current how-to videos have been very popular especially with people who would usually shy away from cooking. In two minutes or less, we show you how to prepare tasty chicken dishes of all kinds, how –to cut a whole chicken and how-to make sauces, marinades and rubs.

On Wednesday (Day 3) we shot these how-to videos!

How-To Make Thai Chicken Burgers

How-To Make Butter Chicken

How-To Make a Surf & Turf Jambalaya

How-To Make a Quick Chicken Paprikash

How-To Make a Simple Chicken Curry

How-To Make Louisiana Fried Chicken

The day went longer than usual but there was a lot to get through. It’s amazing how many different ways chicken can be cooked. I especially enjoyed watching the fried chicken come to a perfect golden color. My mouth was watering! I think everyone was feeling the same way.

Day 4

We finished- off the shoot with two more recipes, California Chicken Paella and Chicken Breasts in Parchment and then it was time to plate the food. It’s amazing how pretty food can look when it is served on a beautiful plate with colorful garnishes. You can take the simplest recipe and make it look like a gourmet meal just by taking that extra little step.

I’m REALLY excited to see the new series of how-to videos but I’m even more excited to be able to share them with you. We won’t be releasing the videos all at once. Some of them are seasonal so keep your eyes peeled throughout the year as new ones are released!

This week I’m off site for the shooting of our 15 new how-to videos. Our current how-to videos have been very popular especially with people who would usually shy away from cooking. In two minutes or less, we show you how to prepare tasty chicken dishes of all kinds, how –to cut a whole chicken and how-to make sauces, marinades and rubs. If you haven’t had a chance to view our how-to’s, here’s a list of the videos that are available on our web site.

How-to make BBQ sauce

How-to blacken chicken

How-to make a wicked nacho dip

How-to make an awesome stir fry

How-to make a decent chicken chili

How-to make BBQ rubs

How-to make tournedos

How-to make chicken pâté

How-to make basic chicken meatballs

How-to spatchcock

How-to make beer can chicken

How-to bake wings

How-to know when chicken is cooked

How-to marinate chicken

How-to make chicken cutlets

How-to carve a whole chicken

How-to section a chicken

How-to poach chicken

How-to stuff a whole chicken

How-to braise chicken

Day 1

Monday was the first day of the filming of our how-to videos. Everyone arrived on site at 8:00 a.m. to set-up the cameras and prepare the set. Once everything was up and ready-to-go, the food preparation and cooking started.

Did it ever smell good! We started with a simple Chicken Meatloaf, Ground Chicken and Salsa Sloppy Joes, Chicken Pot Pie and Greek Salad with Chicken.

While preparing the ingredients for the chicken pot pie, the smell of sautéed carrots, celery, leeks, cremini mushrooms filled the air and it was hard to resist grabbing a spoonful. The filming went very well with very few retakes which was perfect because everyone was able to head home at a reasonable hour. It’s a good thing because the weather man was calling for freezing rain.

Day 2

The filming started bright and early and everyone was raring to go! The first recipe of the day was Chicken Pad Thai then we moved on to Chicken Nori Rolls and then onto the refrigerator shots (shots of placing food in the refrigerator).

While we were on lunch break, I took the time to ask the crew a few questions about what is involved in the shooting of these how-to videos.

Amanda (Talent)

What is the biggest challenge of preparing food, especially chicken, for the how-to videos?

This is the third round of “How To’s” for Chicken Farmers of Canada that we’ve produced, and always being behind the scenes, I never realized what was involved in the cooking process. This year, being in front of the camera, I now know how much precision goes into each shot: The placing, the cutting, the look of each piece.  Everything has a play. Not being much of a cook myself, it’s sometimes a challenge for me to cut the chicken in proper fashion, while maintaining that perfect shot. However, no matter the shot, we make it work, and it always turns out how we want it. These recipes are great, and we look forward to producing more in the future.

Renée (Director)

What do you try to achieve when directing a how-to video?

To illustrate certain procedures that some people might find daunting and simplify them for people who don’t usually cook for themselves. By using classic recipes and making them fun, people are more willing to try them.

Kevin (Chef)

This is your first experience with preparing foods for how-to videos. What have you enjoyed the most about this experience so far and what have been some of the challenges?

It’s always a good thing to have a change of pace. The restaurant industry is always extremely busy. I’ve always been entertained by cooking shows and I was excited to be part of something in that area. It was extremely difficult/different to organize the horde of food and equipment of the insanely random shot orders. Not to mention the tiny space to prepare all of the dishes multiple times on a hot-plate. But it all went fantastically!

Robin (Director of Photography)

What do you enjoy the most about shooting how-to videos and what are some of the challenges you sometimes come across during a shoot?

I enjoy the creative freedom when setting up lights and camera angles. When shooting long hours it gets tricky to adapt to the sun rise and sun sets that change the kitchen’s lighting.

Devin (Second Camera Operator)

What do you enjoy the most about shooting how-to videos and what are some of the challenges you sometimes come across during a shoot?

Most of the time, the how-to’s are very interesting. It’s fun to learn about every step of the process. The challenge is that it’s difficult keeping track of continuity, making sure every little detail stays consistent shot-to-shot.

Jonathan (Third Camera Operator)

What do you enjoy the most about shooting how-to videos and what are some of the challenges you sometimes come across during a shoot?

The best part about filming these how-to videos is that they open my mind to how easy cooking can be if you break it down step-by-step.

The challenges we face are being able to film on schedule to catch every possible amount of daylight we can.

Whether or not you celebrate Chinese New Year, there’s always room for some tasty Chinese food, so why not take advantage of the Chinese New Year deals at your local grocery store and whip up a feast for your friends and family?

Chinese New Year celebrations start on January 23^rd and last for 15 days and, if you’re into astrology, this year marks the year of the fierce and fire-breathing dragon! Pick a night between January 23^rd and February 8^th that will accommodate everyone and set the theme by serving some spicy “dragon” food.

The Chinese eat “lucky” foods during this celebration, so it can get a little complicated if you don’t know a lot about them. By using this list, I was able to find some recipes on our website to help you get started. It wasn’t very hard as chicken is on the list and symbolizes happiness, marriage and family reunion.

• CHICKEN represents marriage and happiness
• WHOLE CHICKEN ̶ family reunion
• EGGS ̶ fertility
• EGG ROLL/SPRING ROLLS ̶ wealth
• NOODLES ̶ a long life
• PEANUTS ̶ a long life
• SEEDS ̶ having a large number of kids
• TANGERINES ̶ luck
• ORANGES ̶ wealth
• POMELO ̶ abundance, prosperity, having children
• FISH (served whole) – prosperity
• DRIED BEAN CURD (not fresh) ̶ fresh tofu is white and the colour white represents death and misfortune
• BAMBOO shoots – wealth
• SEAWEED (black moss) ̶ wealth
• LYCHEE ̶ close family ties
• CHINESE GARLIC CHIVES ̶ everlasting, a long life
• DUMPLINGS ̶ good financial tidings
• LETTUCE ̶ rising fortune
• CLAMS ̶ wealth

Here are the “lucky” recipes for you to enjoy!

Egg Rolls with Sweet Heat Dipping Sauce

Chicken Egg Foo Young

Easy Chicken Fried Rice

Cool Spicy Noodle Salad

Chili Orange Flattened Chicken

Chinese-Style Steamed Chicken Broccoli (rice cooker)

Fast Five Spice Roast Chicken

Roast Chicken Chop Suey with Mushrooms

Sweet and Sour Chicken Meatballs

I will be offsite the week of January 23 working with a team of very talented people who will be filming our next series of 15 how-to videos. I love being onsite when the shoots are taking place!  There’s an incredible amount of work that goes into just one video, yet everyone has a great time working together to get it done.

I was lucky to have the same experience last year, which I blogged about back then.

http://chicken.ca/blog/videos/the-filming-of-our-new-how-to-videos/

http://chicken.ca/blog/cooking_tips/how-to-video-shoot-day-21/

http://chicken.ca/blog/cooking_tips/how-to-video-shot-day-3/

So what how-to videos do we have in store for you this year?

1. Chicken Pad Thai
2. Stuffed Peppers
3. Chicken Pot Pie
4. Chicken in Parchment Paper
5. Chicken Meatloaf
6. Fried Chicken
7. Chicken Paella
8. Thai Chicken Burgers
9. Butter Chicken
10. Sloppy Joes
11. Quick Chicken Paprikash
12. Chicken Curry
13. Jambalaya
14. Greek Salad with Chicken
15. Chicken Nori Rolls

We won’t be releasing the videos all at once. Some of these are seasonal so keep your eyes peeled throughout the year as new ones are released.

Have you tried making a recipe that you learned from one of our how-to videos? If so, which one and how did it turn out? We’d love to hear from you.

Do you pack a healthy brown-bagged lunch for work or are you constantly tempted by the variety of fast-food options available at the cafeteria? Perhaps that chip wagon across the street has you dreaming of poutine the night before?

I know lunch time can be difficult. Our office is downtown and we are surrounded by a multitude of fast-food options, restaurants, cafés and chip wagons, which can make that chicken salad sandwich, seem a bit less appetizing. But eating out every day is not only hard on your wallet; it is hard on your waistline.

There’s nothing wrong with a lunch outing from time-to-time, but when you do it every day, it’s hard to get out of the routine. Why not make it your New Year’s resolution to start bringing a healthy and flavourful lunch to work every day. By packing some flavour into your lunches, you are more likely to stick with a healthy lunch routine.

Healthy doesn’t have to mean bland! Here are some healthy lunch recipes that will tickle your taste buds, save you some money and trim your waistline.

Chicken Bombay Salad in Whole Grain Rolls

This chicken salad is not only super easy to prepare but can also be enjoyed on its own, over a bed of lettuce, or mixed in with your favourite whole-wheat pasta.

Honey Salsa Chicken Spinach Wraps

This healthy and zesty sandwich comes together quickly and uses common kitchen ingredients.

Mediterranean Olive Loaf

By preparing a healthy chicken for dinner, you should have some leftovers for tomorrow’s lunch. Try slicing a piece and making a sandwich with it using whole grain bread, lettuce and sliced tomato.

Budget-friendly cooking doesn’t mean skipping out on the foods you love. There are many inexpensive, healthy and nutritious recipes that are simple to prepare at home. Sometimes it just takes a little guidance to get started.

So, if you’re looking for some great tips on how to make great food without breaking the bank, then look no further!

Tip #1

Take advantage of sales - when your favourite ingredients go on sale, stock up!  Meats, like chicken freeze well and are easy to thaw, as long as you follow the proper thawing techniques (see chicken thawing techniques here).  Sales are also a good time to pick up the more expensive foods that you wouldn’t usually buy.

Tip #2

Plan your meals - make a grocery list and stick with it.  You’re more likely to buy the items you actually need.  It’s easy to be tempted by the wide variety of goodies at the grocery store but if you veer off track, your wallet will pay for it. Also, don’t shop when you’re hungry.

Tip #3

Don’t waste food.  If you have more leftovers than expected, have some for lunch the next day or freeze and enjoy at a later time.

Tip #4 -Keep these basics in your pantry:

Canned tomatoes (whole, diced or crushed) – Many recipes use canned tomatoes.  So I usually keep a few extra in my pantry.

Tomato paste - a trick for tomato paste: you never use the whole can so scoop the rest out in tablespoons, wrap each portion in plastic wrap and freeze them –  having them measured out makes cooking a lot easier.

Tomato sauce – Yes, another canned tomato product, but this is a real time saver when it comes to making pasta sauces and tasty dishes like chicken parmesan! 

Whole wheat bread crumbs – bread crumbs are great for breading meats and binding ground meats.  If you’re breading meat, you can jazz up the bread crumbs with seasonings, such as Italian, or even throw in some sesame seeds for a little crunch and added flavour.

Olive oil – if you don’t like the taste of olive oil then stick with a vegetable or canola oil.

Canned beans, such as chick peas, red kidney or black beans are very inexpensive and make a great addition to chilis.  Toss them in a salad for extra fibre.

Chicken broth – chicken broth can be used in so many ways.  I cook my rice in chicken broth and even add some to my mashed potatoes instead of cream to cut some of the fat out.  

Check out our video on making your own stock at http://chicken.ca/media/videos/slow_comfort/.  Try storing it in ice cube trays – makes those mashed potatoes even easier!

Whole wheat pasta – this is always handy to have when you’re in a rush for dinner.  Toss in some chicken, vegetables and your favourite pasta sauce for a healthy meal.

Brown rice (if you prefer white then aromatic rice, like Jasmine or Basmati are the way to go).  Whole wheat couscous is also a great choice.

All purpose whole wheat flour – flour is used in many recipes as a thickening agent for sauces.  It’s also used to lightly coat meats or to bake your favourite breads or pastries.

Always have your favourite herbs and spices available: oregano, basil, thyme, rosemary, salt, peppercorns, etc. – check your favourite recipes, this will help you determine the seasonings you use most often.

Note: make sure that the canned items you purchase are sodium reduced.

Tip #5 - Keep these basics in your freezer:

Frozen vegetables such as green peas (add a splash of color to any dish) – frozen vegetables are inexpensive and most grocery stores carry a wide variety.  Frozen vegetables are flash frozen which helps them hold in their vitamins and nutrient, plus they are simple and quick to prepare.

Nuts like almonds and cashews keep longer when stored in the freezer.  So if these are a must have don’t store them in your pantry.

Tip #5 - Keep these basics in your refrigerator:

Butter – I prefer unsalted butter because it allows me to season my food according to taste.

Onions are great flavour enhancers and don’t spoil easily – white onions are a great choice for cooking.  For a sweeter taste, red onions are the way to go.

Garlic is a must in most recipes – look for garlic that is nicely compact.  Don’t buy garlic that is sprouting green stems; you’ll just be throwing your money away.

Low fat milk – milk is used for so many recipes.  If you’re lactose intolerant then lactose free milk is a good choice, although it is little more expensive.

Eggs are very handy to have around especially if you enjoy baking.  Eggs are also great to make quick meals like frittatas or omelettes.

Salsa – a great choice for hot or cold meals, salsa can be poured over chicken and baked for a quick and easy meal, or even served as a dipping sauce for your favourite dippers, like bread, chicken strips and veggies!

Lemons and limes are a great way to zest up recipes and keep well in the refrigerator.

The rest of your foods, such as meats, are always better when bought fresh and used right away but they also freeze well.  If you prefer fresh vegetables from frozen, then buy these when you’re ready to prepare a recipe.  Fresh vegetables are better than limp or less that healthy looking ones.

Here are a few of my favourite budget friendly recipes from our web site.

Spiced Chicken with Rice and Banana Raita

Polenta Chicken Bake

Garlicky Chicken with Spinach over Pasta

I don’t know about you but during the winter months, I start craving comfort foods like macaroni and cheese, meatloaf with mashed potatoes and especially lasagna! In fact, the meatier and cheesier it is, the better (except when it comes to my waistline).

This year I’ve decided to find new and healthier comfort foods that I can prepare in big batches and enjoy for lunches or dinner. But, that doesn’t mean that I won’t indulge from time-to-time!

So this year, I’ve decided to put my slow cooker to good use and prepare some low-calorie, yet hearty meals that should sustain my comfort food craving.

Here are a few recipes that I’m going to try!

Greek-Style Spinach and Orzo Soup

This lemony and zesty Greek version of minestrone is packed full of healthy ingredients and contains a mere 228 calories per serving.

Moroccan-Style Ground Chicken and Couscous

This Moroccan version of a chili is made healthier by using ground chicken, whole wheat couscous, vitamin packed sweet potatoes and contains 320 calories per serving.

Gypsy Chicken Stew

At 290 calories per serving, you can afford to enjoy a slice of crusty whole wheat bread with this thick and hearty chicken stew.

Chicken Vegetable Lasagna

At 400 calories per serving, you won’t feel guilty while enjoying this  healthy and cheesy vegetable packed lasagna.

Green Split Pea Soup with Chicken Meatballs

There’s nothing like a piping hot bowl of pea soup on a cold winter day. This recipe contains meatballs made with extra lean ground chicken in place of ham or bacon and cuts the calories down to 260 calories per serving.

Do you have a healthy chicken comfort food recipe that you’d like to share with us? Let us know in the comments.

Today’s blog is brought to you by Karen Humphrey. Karen is the author of two very well known Canadian food blogs “Notes from the Cookie Jar” and “Chasing Tomatoes”.

“Mom, what are we having for dinner tonight?”  Kevin ran his hand across the lamb’s back, rubbing its wooly coat. The petting zoo had been our choice of activity that cool September day, and I was about to get a first hand experience about connecting kids to the food on their plate.

“Um… lamb.”  The words were out of my mouth before I realized what I had just said.  Kevin’s hand stopped on the lamb’s back and his eyes widened. He looked at the lamb, then at me, back to the lamb. I then did what any mom would do in that situation.

I bleated. He was horrified.

Fortunately, my son loves his food far more than he is squeamish, and that night he downed his lamb pasta sauce, smacking his lips and commenting on the “tasty, tasty little lamb” that he was eating. He’s always been the kind of kid who wants to know where his food comes from, and we’ve been happy to show him. I believe that giving kids this kind of knowledge helps them make healthier food choices. Who wouldn’t rather eat something with ingredients they can recognize over something full of chemicals? How do you connect kids with what’s on their plate, anyway? Well, the trick my friends, is to start when the kids are young.

Go on a safari right in the produce department, or visit a farm!

Your local grocery store or farmers market is just chock full of all kinds of tasty produce, why not introduce the kids to it? Take the kids on a safari in the produce section-go just to look at all the fruits and vegetables, talk about them, where they come from, and allow each child to pick out one thing to take home and try. Serve it up for snack! You may be surprised by what they pick. If you can, visit a local farm and see how things are grown. Farms aren’t just for vegetables-we’ve traveled to honey, oyster, pistachio, and apple farms! Most farmers will happily give you a tour, and to say thanks, make sure to buy some of their products to take home and sample.

Read, Read, Read

There are all kinds of wonderful picture books about produce and where food comes from, from Eric Carle’s The Tiny Seed to Lars Klinting’s Beaver the Gardner. I also love Eating the Alphabet, Cloudy with a Chance of Meatballs, and for your picky eater I Will Never, Not Ever, Eat a Tomato. Serve them up with a healthy snack and make story time a picnic!

Grow It Yourself

In the early spring, you can start a container garden and try growing some simple veggies like peas, bush beans, radishes, and green onions, or even strawberries. Kids will love watching them grow, picking, and later eating them-even if they choose not to eat them, lesson learned!  Container gardening is really very easy, even a novice can get a pot of veggies going on a back porch.   

Serve the Veggies Naked

No need to dress up vegetables and fruit with sugary and fatty dips, just let the kids start with them right how they are meant to be enjoyed. They will discover dips soon enough, and when they do you can keep them relatively healthy by sticking to Greek yogurt but until then, introduce those new little tastebuds to veggies in their purest form! You may be surprised that once you are used to naked veggies how delicious they taste without all the added stuff on them.

Kids learn from watching you, and if you shy away from fruit and veggies or think that they are the very last thing you want to be eating, so will they! Find some that you don’t mind eating and share them with the kids. You don’t have to love them all (hey, I can’t stand cantaloupe) but making the effort counts. You never know, by introducing your kids to where their food comes from, you may find som

Today’s blog is brought to you by Karen Humphrey. Karen is the author of two very well known Canadian food blogs “Notes from the Cookie Jar” and “Chasing Tomatoes”.

“The Imp has officially eaten three times as much lamb, potatoes and corn as I have this evening”, my friend Alexis tweeted, “If he keeps this up, we won’t be able to afford lamb in his teenage years. Lentils for all my friends!”

Feeding teenagers, or rather keeping them fed, is a challenge. Perpetually hungry teens can clean out your fridge faster that you can re-fill it, which can cost a small fortune these days.  Besides that, there’s the lure of fast food, so how do you make sure that they are eating healthy as well? 

When Kevin has friends over, I notice that they like food that is fast, requires minimal cooking, and tastes good.  If you make sure that your fridge and pantry is stocked with food that meets these requirements, you should be able to keep them happy and keep them away from too much fast food, which will keep you happy.  So, where to start?

The slow cooker and freezer is your friend

A sure fire way to make sure that you serve enough food for an economical price is to make use of your slow cooker and deep freeze. The slow cooker ensures you aren’t chained to your stove for hours at a time, and the freezer allows you to make large quantities of soup, chili, or stew and freeze them in single serving containers.   My teenager loves this, because on a Saturday night when he’s hungry all he has to do is choose something to eat from the fridge and heat it up. Make sure to label everything so nothing gets lost in the fridge, and it will all be there waiting when hunger strikes!

Keep vital ingredients close at hand

The teens that I cook with once a week never fail to amaze me with their kitchen talents. With the right ingredients in the house, they are adept at creating all kinds of tasty treats on their own. Some quick and painless ingredients to keep around are:

English Muffin pizzas

• English muffins, pitas, or naan bread
• mozzarella
• pizza sauce
• various vegetables
• meat of your choice

Burritos

• tortillas
• cheese
• salsa
• pinto beans (these can be quickly made into home made re-fried beans and taste so much better!)
• various vegetables

Quick Pasta Tosses

• pasta
• pesto sauce
• spaghetti sauce
• cheese
• various veggies

Supplement these with lots of fresh fruits and vegetables. I find that teens tend to go for the ones that are easy to eat and require little prep.

Teach Basic Skills

If you can lure your teen into the kitchen to help you cook, it benefits both of you. Firstly, they learn life skills that they will use when they move out and live on their own. Secondly, they will then be able to create their own snacks, which frees you up!  It is important to teach kids this age food safety around raw meats and clean up, knife skills, how to follow a basic recipe, and measuring. They may not become the next great chef, but a basic understanding of how things work is your goal. As an added incentive, it’s always a good idea to let them decide what they want to cook and you be there as a support person to answer questions, demonstrate technique, and help clean up. If you aren’t a cook, learn together! If your teen is eager, you can even assign them a once-a-week cooking day, where they make a dish for the whole family.

Some of the best conversations that I have had with kids have been while we’ve been working together in the kitchen. You may find that while your teenager doesn’t talk much about things most of the time, there’s something about all that chopping, stirring, and clean up that can be relaxing and generate a lot of conversation. In the end, it’s about more than just food, really.

You feed their soul, too.

Today’s blog is brought to you by Karen Humphrey. Karen is the author of two very well known Canadian food blogs “Notes from the Cookie Jar” and “Chasing Tomatoes”.

When I first met my husband, I was surprised that the only protein he ate was chicken and occasionally seafood. Wouldn't he get bored? What about things like lasagna, or burgers? He can't be serious, right? Oh, he was serious - and in the last 19 years, I made it my mission to learn how to convert almost every dish that traditionally uses other meats to use chicken. 

Chicken burritos? Check. Meatloaf? You got it. Even shepherd's pie fell to the must make it with chicken spell. The odd thing is that over the years, we've continued to adapt recipes, and often never miss the original versions. In fact, we usually like them better. However, there are a few things that you need to keep in mind when converting traditionally beef recipes to using chicken.

Different meat, means different things you need to remember

Recipes that use pork often can be switched to chicken without a problem, as both are fairly mild tasting, such as when you are preparing something fairly simple, like a stir fry. Where it becomes a little more tricky to swap is when you are making burgers, meatloaves, meatballs, pasta, or casseroles. Working with ground chicken can be different as it seems to be more moist initially, but it can also dry out quicker as it doesn't have the fat content that ground beef or pork do. Keeping this in mind, when you convert your favorite burger recipe, you can add something that adds moisture, such as grated apple or finely diced mushrooms. When braising, use white wines and chicken broth as liquids, but also choose chicken thighs since they will stand up to long and slow cooking times better than chicken breasts.

Herbs and Spices

Generally, when I've changed a recipe from one that features beef to chicken, I may also play around with the seasonings. Herbs and spices that work well with chicken are basil, oregano, paprika, rosemary, garlic, onion, curry, tarragon, thyme, sage, and parsley. Marinades meant for pork also work well with chicken, and check out the packaging on spice blends or sauces to see if they would also work in the dish you are converting.  

Really, what you need to do is be a bit fearless. Experiment!   Don’t be afraid to bump up the flavor with pesto, bacon, stronger cheeses, or a spicy mustard. Follow your taste buds to see what you, and your family like. Along the way, you may discover a new version of an old recipe!

If your New Year’s resolution is to drop those extra holiday pounds, then you’ve come to the right place.

We all know New Year’s resolutions are much easier to make than they are to keep, but keeping them doesn’t have to be hard if you have a plan. So put the thought of another Christmas cookie or a mashed potato and gravy slathered plate aside and let’s get started with these easy tricks that will keep you on track.

The most important tip I can give you is to keep track of the foods you are eating. Either write them down in a notebook or use one of our easy to follow food journals. This will help you determine how many calories you’ve consumed.

Keep your portions small. Try serving food on smaller plates. If you choose to use a large plate, load it with vegetables instead of your usual side dish, they are filling and packed full of vitamins.

Always wait 10–20 minutes after a meal to know if you’ve had enough. If you’re still hungry, have more vegetables or treat yourself to some sweet fruit. Your thighs will thank you for it.

Carefully check the nutritional values on packaged foods (how many servings the package contains and the fat and calories per serving).

Add more fibre to your diet. Fibre will keep you fuller for longer so you won’t be as tempted to snack on sugary foods. A great way to incorporate more fibre into your diet is with whole grains. If a recipe calls for white rice, substitute brown. Use whole grain bread instead of white when making sandwiches and omit the butter and mayonnaise or use their lighter versions sparingly.

If you must snack, slice up some of your favourite fruits. If you’re craving chocolate, have a small piece and savour it; avoid eating a whole bar. Have one cookie instead of a handful.

Stick with lean meats like chicken and fish. Use ground chicken in your favourite recipes as a substitute for fattier meat.

Avoid fried foods. Bake or broil whenever possible. Frying foods will just add on fat and empty calories.

Try to achieve 30 minutes of exercise 5 times a week. Walking is an inexpensive and easy way to work out. Get a well-fitting pair of shoes and a pedometer, your goal is 10,000 steps per day.

Drink plenty of water during the day and with your meals. Water will not only keep your appetite under control; it will keep you energized throughout the day.

Here are some healthy recipes from our web site that will help you on your way to trimming down.

Skillet Chicken with Balsamic Greens

Easy Chicken Stuffed Peppers

Thai-Style Chicken and Rice Soup

Ground Chicken and Salsa Sloppy Joes

For more low-fat recipes visit us at www.chicken.ca.

Good luck!

Welcome back everyone!  2011 was a busy year for us and this year is going to be just as busy.

So what do we have planned?

Over 100 delicious chicken recipes will be added to our web site, including nutritional information. We’ll also be adding 15 more “how-to” videos that will have you cooking like a pro in no time!

On our Facebook page, we’ll continue posting tidbits of industry related information, including some great recipes and don’t forget to “Like” CanadianChicken for your chance to enter weekly contests to win some awesome prizes!

We’ll also continue tweeting which means we’ll be hosting some fun Twitter parties where you’ll be able to ask us any chicken related questions and win more great prizes.

If you follow our blog, then you already know that we’ll be posting interesting articles as well as recipes.

So this year, get your appetites ready for some healthy and tasty Canadian chicken!

Today’s blog is brought to you by Karen Humphrey. Karen is the author of two very well known Canadian food blogs “Notes from the Cookie Jar” and “Chasing Tomatoes”.

I watch my Twitter stream flit by, messages scrolling almost faster than I can keep up. A friend of mine on Vancouver Island is having a coffee. Another in Toronto is baking with her children. Yet another writes about a book she is reading. Many of these women I have met through social media in the last two years, and they all have become what I would call friends.

Those who don’t understand social media don’t quite ‘get’ places like Twitter. “It seems so weird to have people following you, why would they do that? It’s creepy! Why would anyone want to know about my day? Who cares?” To some it’s unchartered territory, to which they are missing the point.   

The point is easy, really. It’s about being social and if you are a business, it can benefit you in ways you can’t even imagine, if you do it correctly. Let me tell you a story.

Years ago, I was loyal to a particular snack product. This chocolate treat was something I had eaten since my childhood, and was practically tradition to have in the house, include in my baking, and to send to friends. I had been loyal to this product for well over 30 years. Unfortunately, the product’s recipe was changed, which changed the taste. As a consumer, I took advantage of social media and the internet to voice my displeasure to the company, hoping that I would have some response or explanation in return. I knew that they wouldn’t change the product back just for me, but that’s something that social media gives us-a vehicle to give immediate feedback. I hated the new product, and I voiced it loudly because I admit, I felt somewhat betrayed that something from my childhood was now ruined.

The company completely ignored me. However, someone else was listening.

The competition.

Immediately, they responded to my tweets in the absence of a response from the company. It started with friendly chat, and somehow, they craftily let me know that they had the same product, a better product, that I may want to try, which I did. However, it doesn’t end there. The same company chatted with me occasionally, commented when I posted photos of things I had baked with their product, and got to know me as their customer. The result?  Now when I think of their product, I think of the conversations I’ve had with them, the friendly chats about cookies and chocolate, and I am now far more loyal to their brand than I ever was to the original one. They took the time to get to know me, to help solve my problem, and I no longer saw them as a faceless company but instead a friendly voice willing to help.

Businesses may not realize this but when they befriend a blogger who loves their products and feels a connection to their company, we can, and we do share. It’s a tricky balance because like all relationships, the give and take must be mutual and bloggers want to be treated with respect as professionals. I will say, however that when I really love a company, and a product, I will talk about it online and off, include links in posts that I write  and in general, recommend it to anyone who will listen. That kind of advertising can’t be bought; rather it’s one that comes only by the genuine relationships you build through social media. There are businesses who do this particularly well, and who I adore working with for that very reason. Social media relationships can lead to business partnerships, opportunities, and PR for companies as well as bloggers which are mutually beneficial. The trick is, I think, reaching outside of ourselves and not thinking only about what we can gain for ourselves through business relationships, but considering the people we are working with and their needs as well. 

When you can nail just the right combination of business and relationships, the rewards are beyond anything you can imagine.

Today’s blog is brought to you by Karen Humphrey. Karen is the author of two very well known Canadian food blogs “Notes from the Cookie Jar” and “Chasing Tomatoes”.

Rays of sun broke through grey clouds as the plane’s wings tipped upon our decent into Toronto, and my heart skipped a beat. After years of reading about conferences and then months of planning my trips to Blissdom Canada, this time it was really happening.

Back in 2010 I was invited to my first blogging and social media conference as a speaker. For me it was shocking, really. I had never expected that my venture into social media would be the introduction to a community of people across the country. At first, I was terrified. What if nobody spoke to me? What if I found myself alone in a corner? It’s easy to be yourself online, in words rather than face to face - you can shut the computer off, you can think and re-word responses, you can carefully calculate what you are going to say. Real life is completely different, and suddenly all these people I had talked to were going to be right there in front of me.

I had gone to Blissdom Canada with no expectations, and there I was, hyperventilating in my hotel room, terrified that I was going to mess up before I took a deep breath and dove in, feet first.

What I found was inspiration from fellow writers, friendships, and a community that I am proud to be part of. Blissdom allows bloggers to teach each other how to hone our craft, support each other, and spend time with each other offline. I can’t even begin to say how valuable it is; there’s something about having met someone personally that solidifies a working relationship with them. There’s also something incredibly inspiring to be with people who actually understand you. They know what it’s like to try to flesh out an article at 1 am, or get your Twitter jokes. You know who you can chat with when you’ve had a bad day, who will encourage you to keep going, and that if you need help, will be there for you. We are all in this together, after all. 

his year, I went back to Blissdom Canada with a wonderful sponsorship from Chicken Farmers of Canada and instead of being terrified, it felt like I was going home to see friends. While I didn’t speak, having the chance to mentor and talk to new bloggers as a Food blogging Tribe leader was an amazing opportunity to give back to the community for the inspiration and support I have received over and over again.

Conferences may be once a year, but the memories and the connections stay with you far beyond the two days you are there. I find that the inspiration and friendships carry me through even the tough times throughout the year when I begin to stumble. Last week, I wandered through a store looking for a gift for a dear friend who is sick, my eyes filling with tears. What do you buy a friend who has cancer?  The strains of Pink’s “Raise Your Glass” from Blissdom’s video began to play, and it was as though the universe was reminding me that things would be okay. 

Keep calm, and carry on. We’ve got your back.

It’s been a busy year for us at CFC and now it’s time for a break so that we can start fresh in the New Year!

We’ll be back with plenty of great blogs and we’ll be keeping you posted with new tidbits of information and contests via Facebook and Twitter.  We’ll also be adding many more scrumptious chicken recipes to our web site so don’t forget to come back and visit us at www.chicken.ca.

WISHING YOU ALL A HAPPY AND SAFE HOLIDAY SEASON!

All kids enjoy eating with their hands, especially when it comes to chicken drumsticks. So this holiday season, why not cook up a big batch of chicken drumsticks that the kids can enjoy for lunch, dinner or for a quick snack? It’ll save you some time to get all your other Christmas preparations in order!

Roasted Chicken Drumsticks and Vegetables with Juniper Berries

These drumsticks are perfect to enjoy over the holiday season. The scent of juniper berries will have your house smelling like Christmas.

Devilish Good Drumsticks

These crispy drumsticks will be a hit with the kids. These would be perfect served with some baked potato fries.

Don’t forget to enjoy a few of these drums before the kids eat them all; you will need the extra energy to finish-up any last minute Christmas shopping.

Enjoy!

It’s Boxing Day and you’re going to need a lot of energy to hit-up all those sales which means you’ll need a big hearty breakfast to keep you going! Eating protein, like eggs and chicken, for breakfast is a great way to fuel-up and keep you feeling satisfied.

If you’ve never tried chicken for breakfast then you’re missing out! It’s not only high in protein but low in fat making it the perfect breakfast meat. So try using chicken instead of your usual breakfast meat, you won’t regret it.

Here are some tasty chicken breakfast recipes to try before you hit the shopping mall.

Chicken and Cheese Breakfast Muffins

If you absolutely can’t wait to hit the shops, then try making these healthy breakfast muffins that can be eaten on the run.

Baked Eggs and Chicken Sausage with Potatoes

This breakfast dish uses delicious chicken sausages which can be purchased at a butcher shop or at your local grocery store. The potatoes in this dish also make it perfect to serve for brunch!

Ground Chicken Hash Patties with Poached Eggs

You’ll more than likely have left over mashed potatoes from Christmas dinner so why not use them up by making these tasty patties?

Happy shopping!

Most of us like to keep our Christmas Eve traditions, but there’s nothing wrong with switching it up a little.  Although we all enjoy a good cookie from time to time, Santa Claus consumes more than his fair share of cookies in one night.  No wonder he’s so jolly! 

So this Christmas Eve, forget the traditional cookies and milk and consider some healthier food options for Santa. You do want him to fit down your chimney after all.

So what are some healthy and easy alternatives?

Fruits such as apples and oranges are a good alternative especially for a sweet tooth like Santa.  Carrots and celery sticks and whole wheat crackers with peanut butter are healthy and nutritious.

But if you want to do something extra special for Santa then these kid-friendly oven-baked chicken nuggets with sweet potato fries will keep Santa’s energy level at a peak. Yes, they are kid-friendly which will be a perfect choice for Santa.  We all know that he’s a big kid at heart.

And of course, don’t forget the reindeer; they need their energy charged for the long trek ahead.

There are countless ways to prepare chicken and it probably won’t come as a surprise that my favourite way is to either grill on the BBQ or roast in the oven.  By seasoning with a little salt, black pepper, and olive oil and/or butter, you can produce a wonderfully crispy golden brown skin. Truth be told, I have often enjoyed how effortless cooking a chicken can really be. You can leave a chicken for hours in a low temperature oven or on a grill’s indirect heat. In addition to rendering fork-tender results, this slow cook method will allow you to spend more time doing family activities or even preparing sides to serve with your roast. 

Be patient because once you get comfortable and familiar with how to best prepare chicken you’ll get really good at understanding the different ways to improve its overall flavour.  For example I’ve prepared a custom recipe for the Chicken Farmers of Canada website that includes placing truffles under the skin.  Adding interesting ingredients such as the one above will help how your chicken turns out.

The versatility of chicken makes for endless possibilities when it comes to creating delicious meals. For example, meat loaf is a timeless classic but an equally appealing and lighter option is a chicken version. See how easy it is to impress your family and friends by making subtle changes to recipes and with a bit of creativity everyday meals will taste better. I will often use a loaf recipe to make my burgers by adjusting the shape and cook time. It’s really that simple.

Most of us can appreciate the ease of the one-pot nature of stews. I usually prep all my vegetables and chicken in the initial phases of cooking then layer my flavour profile by introducing ingredients of a more spirited nature, such as chicken stock and 35 % cream. Allowing your one-pot creation to simmer for a few hours will produce something spectacular and nutritious. Chicken is quite forgiving so I’d recommend experimenting and being as creative as you wish. 

Rob Rainford

While we can’t have all of our friends and family together on Christmas day, we can definitely find time before Christmas to have a celebration with our friends. So why not host a Christmas party this year?

Hosting a Christmas party doesn’t have to consist of a complicated sit down dinner. In fact, appetizers, finger foods and cheese trays are a very popular choice and give people the option to chose a little bit of this and a little bit of that.

Try placing a variety of cheeses on a tray with some fresh grapes, crackers, sliced baguette, a smooth pâté, like this one, and a fig jam. A tray of fresh crudités and dip should also be available.

A big batch of meatballs can easily be prepared in a slow cooker and are also a very popular choice.

Save yourself some time by buying your desserts, like pastries, cookies and squares, at your local grocery store unless you have a traditional family recipe that you want to show off to your guests.

A Christmas potluck party is also a festive way to celebrate the holiday season! Choose a theme for the party, for example, make the theme Christmas Around the World and have everyone bring their family favourite Christmas recipe. Or how about a Christmas Chicken themed party including chicken meatballs, chicken wings and other chicken goodies like the ones in these recipes?

Chili Cranberry Fusion Meatballs in a Slow Cooker

Chicken and Brie Crostini

Mini Walnut Spinach and Chicken Quiches

Chicken Insalata Caprese Party Picks

Chicken and Vegetable Pakoras with Yogurt Mint Chutney

Two Way Wings

Whether you chose to host a cocktail party or a pot luck, be sure to provide a wide variety of beverage options. Water, soda, juice, coffee and tea should be available to guests who don’t drink alcohol or to those who are driving. Of course, any Christmas party will have a variety of alcoholic beverages, including eggnog!

The best advice I can give you is to keep the menu simple, jazz up your house with glitzy Christmas decorations and festive music, and just have a great time!

If you’re anything like me, you’re probably already counting down the days to Christmas and already trying to figure out what to serve for Christmas dinner.

Whether you enjoy turkey, ham or chicken for Christmas dinner, it’s all a matter of personal choice. I like to switch-up my Christmas menu every year and this year, I am definitely going to try Rob Rainford’s Christmas truffle chicken recipe. I’ll be serving it with a traditional French Canadian tourtière, mashed potatoes, delicious stuffing and either a salad or roasted Brussels sprouts with chestnuts.

Is chicken on your Christmas menu this year? If so, check out these awesome roasted chicken recipes. Most of them also come with a great stuffing recipe. Enjoy!

Christmas Truffle Chicken

Christmas Foie Gras Chicken

Roasted Chicken with Cranberry Rice Pilaf

Whole Roasted Chicken with Sage Butter and Maple Walnut Stuffing

Roast Chicken with Brown Lentil and Winter Squash Stuffing

Roast Chicken with Wild Rice Stuffing

Roast Chicken with Outside Stuffing

Weekdays are hectic! Between work, the long commute home and preparing dinner, it is often tempting to stop and pick up fast food on the way home. But if you take a little time to organize yourself for the week ahead, then dinner should be quick and easy to prepare.

Stop at your local grocery store with a list of grocery items that will make getting dinner on the table a cinch! Look for items like:

Prepared salads – these are so handy! Pick your favourite salad and top it with cooked chicken or canned tuna.

Grated cheese – the work has been done for you! All you have to do is open the bag and sprinkle.

Tortilla wraps – these are great for sandwiches and for quesadillas. Here’s a simple recipe for quesadillas that you and your kids will love!

Eggs – a healthy omelet, like this one, is not only good for breakfast but can be enjoyed at dinner. Get creative by using any leftover vegetables you may have handy.

Whole wheat pizza crust – can be topped with your favourite tomato sauce or pesto sauce and then topped with chicken, pepperoni, a few chopped vegetables and some grated cheese.

Rotisserie chicken – Buy one or two depending on how many people you need to feed. They are great served with a healthy salad and the leftovers make great sandwiches. I always stop and buy a rotisserie chicken. The breast meat is great as a topping on a pizza like this one or in my recipe for Chicken Pesto Pizza My Way.

Chicken Pesto Pizza My Way

• 1 diced cooked chicken breast
• 1 store bought pizza shell
• Jarred pesto – enough to cover the entire surface of the pizza shell
• 3 – 4 Sun dried tomatoes packed in oil
• Low-fat grated mozzarella cheese – as little or as much as you like
• 1 tsp. herbes de Provence

1. Remove any excess oil from the sundried tomatoes by pressing them between paper towels, then cut them into this slices.
2. Spread the pesto onto the pizza crust and top with chicken and sundried tomatoes
3. Top with grated cheese and sprinkle with the herbes de Provence.
4. Bake pizza according to the directions on the packaging of the pizza shell.

Done! How easy was that?

If you’re the outdoorsy type, then you probably enjoy exploring the great outdoors all year-round, even on those bone-chilling winter days. There’s something tranquil and soothing about taking a long hike or snow shoeing through a beautiful winter wonderland scene, but there are always dangers when braving the great outdoors including hypothermia and frostbite. The best thing you can do is prepare yourself so here are a few tips.

Bundle up - Make sure to wear the appropriate clothing and always carry a sturdy back pack, that way you can bring extra layers or take off layers in case the temperature rises or drops.

Bring liquids - You lose as much water exercising in the cold so make sure you bring enough water to keep properly hydrated. A large thermos is also a must to keep hot liquids or foods, such as soups and chilis, from getting cold. You should also have some snacks handy, like roasted pumpkin seeds or granola, or why not mix the two together?

Bring a friend - Accidents happen, so if you’re exploring the great outdoors, you should always bring someone with you. You many need more than their shoulder to lean on.

Here are my top www.chicken.ca food picks for a winter wonderland adventure.

Big Batch Chicken Lentil Bean Rice Soup

Here’s a hearty protein-packed soup that you can make ahead of time and freeze in batches. Thaw a serving or two the night before. All you have to do the next day is heat it up and plop it in your thermos!

Chicken Chili Blanco

This chili may be milder than the traditional version but it still bursting with flavour!

Chicken “Faux” Soup

If you like Pho, then you’ll love this much easier-to-make version that will bring you the ultimate comfort and warmth on a cold winter day.

Do you have an outdoor winter activity tip or recipe you’d like to share with us? Please let us know in the comments.

Discussing how to use chicken to substitute for other meats, or to add to vegetarian dishes, etc

Chicken is an easy substitute for any beef, veal or pork recipe. The obvious one is using ground chicken in place of ground beef much like my ultimate Grilled Chicken Calzone recipe. A great start to perfecting seamless substitutions and give you the consistency you are looking for, is to select protein ingredients as they tend to absorb new flavours more easily and in less time. Ground chicken can be used in just about any recipe that calls for ground meat and because it is a lean meat, it’s an easy and obvious answer and often the reason why folks pick chicken over beef or veal.

I’m often asked to demonstrate exactly how to substitute chicken in everyday recipes and this is indeed as simple as it sounds. One of the ways I love to use chicken is with my Bolognese Sauce, a classic Italian dish rich with an embarrassingly flavouful tomato sauce. It was while I was in school that I learned how to cleverly swap out beef for chicken and how in certain dishes it surprisingly makes little difference especially when we’re talking about ground chicken. Next time you’re at the butcher or supermarket, go over to the poultry section and then try ground chicken in your favourite sauce served with your favourite freshly cooked al dente pasta.

It isn’t uncommon to find people using imitation meat to stuff chickens for recipes such as Chicken Ballontine or Galantine rather than using the real thing. Let me give you the skinny on these perceived more difficult dishes to prepare. Simply double up on the chicken quotient and add this to butterflied chicken breasts or a deboned chicken legs and thighs. Another example is preparing Beef Bourguignon, the traditional French stew made popular by Julia Child, with chicken legs and thighs. The reason I’m suggesting this is because dark meat lends itself to longer cooking times with little casualty of drying out. I have also tried this with breast meat but cook for less than half the time.

Braising is a moist cooking method and is a great technique for tenderizing tough secondary cuts of meat. I like to keep my braising liquid light in flavor so I reach for chicken stock whether I’m cooking lamb shanks, pork shoulder or roaster. By using a liquid such as chicken stock and a few flavour builders, you can add moisture and flavor to chicken. Coq au Vin is a perfect example that this method really works.

There are so many options to substitute chicken in recipes. My advice for those looking for new ideas and alternatives is to experiment with combinations and don’t be afraid to be creative. Talk the chicken talk and walk the chicken walk.  Get cooking.

Rob Rainford

It’s that time of year! The office Christmas parties and holiday gatherings are being planned and between you and your spouse, that means a lot of celebrating!

So here’s some advice. Before the celebrations begin, try eating a healthy diet leading up to those days, that way you won’t feel so guilty when you indulge in a cup of eggnog or a chocolate truffle. I’m not saying you should eat healthy now so you can enjoy a whole box of chocolates, or several helpings of eggnog! Everything in MODERATION.

This is also a good time to start and exercise routine. A 20 – 30 minute walk everyday is all you need but if exercise is something you haven’t done in a long time, breaking a walk up into two 15 minute walks per day may be a better option.

Healthy meals are easy to prepare when you have tasty recipe suggestions and here are just a few to help you out.

Skillet Chicken with Balsamic Greens – 330 calories per serving

This dish is packed full of flavour and iron rich greens and raisins. It’s the perfect healthy meal to get you on track!

Easy Chicken Stuffed Peppers – 240 calories per serving

These stuffed peppers are simple to assemble and freeze well so you can enjoy them for lunch or dinner.

Polenta Chicken Bake – 180 calories per serving

This recipe is loaded with healthy vegetables, lean ground chicken and paired with creamy polenta. It may taste like it’s rich but it only contains 180 calories per serving.

Smoked Paprika and Orange Chicken over Wilted Spinach – 340 calories per serving

The smoky and sweet flavour combination in this dish, paired with iron rich spinach make the perfect satisfying meal.

Don’t forget to drink plenty of water, especially while you are exercising and if you feel a snack attack coming on; grab some celery or carrot sticks to keep your appetite in check.

There’s nothing like a big bowl of piping hot chili when the weather is cold. Not only is it easy to make but it is a real comfort food.

Chili freezes well so I always make a big batch of it and freeze the rest in one cup portions that I can bring for lunches or just heat up for dinner. I also like to freeze a few containers of chili that I can use to create other meals with.

By being a little creative, you can throw together a quick dinner for your family on any week night.

Here’s what I do with my leftover chili.

Chili baked potatoes– spoon the chili into a baked potato and top it with a sprinkle of grated old aged cheddar cheese, diced green onions, diced cooked bacon and a dollop of light sour cream.

Chili tacos – use the chili as a taco filling and then add your favourite taco condiments. I like the usual, grated cheese, diced tomatoes and shredded lettuce.

Chili nachos– make sure the chili is either cold or at room temperature for this recipe. Hot chili will make the tortilla chips soggy. Top the chips with chili, diced green peppers, green onions and finish it with a good amount of shredded Tex-Mex cheese, then heat it in the oven at 350 F until the chili has warmed through and the cheese has melted. Serve with light sour cream and guacamole.

Chili sloppy Joes– Spoon a generous amount of chili onto a soft and doughy whole wheat bun. Easy peasy and a real kid pleaser!

Taco salad– top your favourite lettuce with chili, crushed corn chips, diced tomatoes, sliced black olives, guacamole or diced avocado, shredded cheese, shredded carrots and serve with a creamy ranch dressing. The chili should be at room temperature to avoid wilting the lettuce.

Using leftover chili is a real time and money saver so get cooking! Here’s a recipe to get you started.

Do you have a favourite recipe using leftover chilli? If so, please share it with us in the comments.

A crockpot, or slow cooker, is a valuable tool in the kitchen, particularly if you’re a part of a busy household. It cooks your food long and slow, so that you can start it before you leave for work in the morning and dinner will be ready by the end of the day. What could be better than coming home to the aroma of a delicious meal, knowing that all the work’s been done already?

Some recipes are better suited to a crockpot than others. The long simmering time means that the slow cooker is best suited to soups and stews, braised dishes, or long-simmered sauces. Braising is ideal for slow cooker dishes, as it seals in the juices of the meat. Just brown your chicken in a skillet, transfer to your slow cooker with some vegetables and liquid, and let your slow cooker go! You’ll come home to a delicious, flavourful meal. For more tips on braising, check out our video here: http://chicken.ca/cooking-tips/videos/how_to_braise_a_chicken/

Braised chicken works for any chicken stew or curry. All you need to do is switch up your braising liquid, vegetables, and any seasonings, and you can create an endless number of dishes.

If you’ve just made a roast chicken, an easy way to make your own chicken stock is using a slow cooker. Throw in the carcass, some carrot, celery, onion, and herbs, and cover with water. Leave it on overnight and you’ll have a delicious chicken stock you can use at once or freeze for future use. For more tips on slow cooker chicken stock, check out our video here: http://chicken.ca/cooking-tips/videos/slow_comfort/

With that stock, you can easily create a soup. In a clean crockpot, add some onion, carrot, celery and a vegetable of your choice (an in-season vegetable will make a beautiful soup!) Add some shredded chicken and your homemade chicken stock, along with any additional flavourings you like. In a few hours, you’ll have a savoury soup made completely from scratch.

These are just a few of the myriad ways to use your slow cooker. Check out our Slow Cooker Recipe section to see even more possibilities. Listed here are just a few:

http://chicken.ca/recipes/view/velvet-chicken--corn-soup-slow-cooker/

http://chicken.ca/recipes/view/moroccan-style-ground-chicken--couscous-slow-cooker/

http://chicken.ca/recipes/view/cuban-style-chicken-picadillo-with-white-rice-slow-cooker/

http://chicken.ca/recipes/view/chili-cranberry-fusion-meatballs-slow-cooker/

http://chicken.ca/recipes/view/chicken-vegetable-lasagna--slow-cooker/

Often, itʼs all too easy to come home, be uninspired by whatʼs in the fridge, and start looking for the takeout menus. If you donʼt have a meal planned, itʼs difficult to set aside the time to prepare and cook since youʼre already hungry. Meal planning can end the slew of nutritionally void, uninspired convenience-food dinners.

Having a set meal plan can save you money, help you maintain healthy eating habits, and save you time. By having a meal plan, you can more easily stick to a grocery list, without indulging in convenience foods. Knowing whatʼs for dinner will prevent you from ordering takeout or delivery food. By knowing the amount of time you need to cook dinner, itʼs easier to have food on the table by the time you feel hungry.

Coming up with a meal plan is easy, but sticking to one can be difficult at first. Be sure to choose dishes that you enjoy making, that wonʼt make you feel chained to your kitchen. Quick meals with easy-to-find ingredients are great to add to your repertoire, as long as they are tasty. If you are bored by a dish, chances are good that you will pass up your planned meal for other options.

Over-planning can easily lead to boredom in the kitchen. If you plan to eat every meal at home but normally go out twice a week, you may feel constrained. Be sure to factor in one or two “outing” nights into your meal plan. Itʼs important to plan lunches, as well, so that the ingredients for all your meals are available.

Sticking to a meal plan is easy when you plan ahead. Restaurants use mise-en-place, where every ingredient is prepared as needed for a dish and made easily accessible. By following this practice in your own kitchen, mealtime will be a breeze. Try getting your ingredients ready for the week on your day off. Dice some onion, chop some carrots, cook some chicken and steam some rice and have it ready to go in your fridge. All it takes is a quick sauté or reheat for a satisfying meal.

Try to come up with dishes that can do double duty as well. Roasting 2 chickens but setting one aside to add to dishes for the week is easy and budget-friendly. The additional chicken can be made into pot pie, shredded and added to homemade pizza, or tossed into a quick curry.

By planning meals ahead, your kitchen will be an enjoyable place to cook. Relax, browse our recipes for ideas, and plan your next weekʼs meals. Your wallet and your waistline will thank you.

Figuring out healthy after-school snacks can be tough. With all the sugar-laden treats out there, how can you create a healthy snack that will satisfy your kids?

If youʼve got some leftover chicken in the fridge, after-school snacks are a breeze. Making food more fun is as simple as serving food on a stick or food in a bundle. Keep some healthy condiments on hand, such as hummus or tzatziki, and you can easily have healthy and delicious bites to tide kids over until dinner.

Try threading leftover chicken onto a stick. Add a dipping sauce or light salad dressing, and you have an easy, fun snack. To make it even more nutritious, alternate morsels of chicken with coarsely chopped vegetables such as red peppers, tomatoes, or cucumber. Kids have an instant kabob thatʼs fun to eat, and you can relax knowing that their snack is nutritious.

Mini pitas are a fun way to bundle up food. Open up a mini pita pocket and spread one side with tzatziki. Stuff in some shredded chicken, some tomatoes, and even some feta if your kids like it, and fold in the sides to enclose it. Youʼve got a mini sandwich thatʼs a great snack on the go.

The possibilities are endless when it comes to snacking on leftover chicken. Itʼs lean and nutritious, and by keeping snacktime fun, your kids will be healthy snackers every day of the week.

For more ideas, check out our Cooked Chicken recipe category. Itʼs got loads of ideas for how you can use your leftover chicken.

Just because it’s cold out doesn’t mean you can’t use the grill. Sure, you may have to cook things a little longer and keep the lid down, and you may have to stand on the deck with your winter coat on, but when it starts to get dark before you leave work, sometimes a little reminder of summer is what you need at the end of a day.

Here are a few grilled chicken recipes to get you fired up.

Grilled Flattened Chicken with Spicy Roasted Corn

What better way to grill than to go with a whole chicken? You’ll save a lot of time by removing the backbone (spatchcocking) so that everything is in contact with the grill.

Chicken Yakitori with Warm Carrot Salad

Japanese chefs know their way around the grill and yakitori is proof. Serve with a warm carrot salad for a great dinner that cooks quickly on the grill.

Saucy Mozzarella & Chicken Burgers

No discussion of the grill would be complete without a chicken burger. Sure, you can do this one in a pan, but the grill makes it taste that much better.

Do you have a favourite grilled chicken recipe? Is there such a thing as “too cold” to grill? Let us know what you think in the comments!

It seems like only yesterday that words like “hashtag” and “meme” sounded like gibberish. Since we relaunched our site last year, we’ve been hard at work building communities on Facebook and Twitter where we can answer questions, share recipes and learn more about what you’re looking for from us.

Tweeting to yourself is no fun, so if you haven’t already, we want you to join us.

If you’re a Facebook user (and really, who isn’t these days?) you can “Like” us at facebook.com/chickenfarmers. This is where we hold most of our contests and giveaways, so if you’re into that, you’ll definitely want to pop in and say hi.

If you’re a little more adventurous in your social media tools, follow us on Twitter at @chickenfarmers, or join us for a Twitter party with Chef Rob Rainford on Wednesday, November 23 at 8pm EST. You just need to sign up here http://chicken.ca/twitterparty/

and join us to ask questions from Rob or anyone here at Chicken Farmers of Canada.

Finally, be sure to leave us a comment here or on one of our recipes. We read every one, and love to hear from you. So, if you have burning questions about nutrition, cooking or anything chicken-related, we’re here - you just have to ask!

There are lots of ways to enjoy chicken, from whole birds to individually cut pieces, but the hands-down most popular cut in the grocery store is the boneless, skinless chicken breast. It’s not surprising, either. They’re lean, full of protein and easy to prepare in minutes.

So, if you’ve got chicken in your cart, but you’re not sure what to do with it when you get home, here are a few suggestions:

Chicken BLT Salad with Sour Cream Dressing

Who doesn’t love a BLT? This salad is light and flavourful and on the table in no time.

Polenta Chicken Skillet Pizza

Now for something completely different. This polenta dish is an amazing alternative to regular pizza, and is really easy to make.

Preston Street Chicken Sandwich

Everyone loves sandwiches, and we loved this sandwich at our Canada Day event on Parliament Hill a few years ago. This sandwich features a honey-Dijon sauce that makes a tangy addition to the chicken breast.

Lemon Dijon Yogurt Chicken

Delicious doesn’t get much easier than this. A quick, bright marinade makes for a perfect 30-minute dinner.

Lemon Caper Chicken

Breading chicken makes it taste great. Covering it in a lemon caper sauce and serving it with brown rice makes it awesome.

Remember, if you’ve got a few extra minutes, you can always save a couple of dollars by buying bone-in breasts or a whole chicken and de-boning it yourself.

Do you have a favourite Chicken Breast Recipe? Let us know in the comments.

When you’re putting together lunch for your kids, you need easy, convenient and healthy options. However, many schools have nut-free policies or other allergy-related restrictions, which can be limiting to kids who love peanut butter! But, never fear - we’ve got your back.

Since pizza is always a favourite with kids, this meal idea works well for dinner and as leftovers for school lunch the next day. Chicken pizza with gorgonzola (http://chicken.ca/recipes/view/chicken-pizza-with-gorgonzola/) is a healthy and flavourful twist on boring pepperoni and cheese. The strong flavour of the gorgonzola cheese also means you can use less on your pizza, making for a healthier meal!

Another exciting twist on the typical sandwich is the wrap. Warm Greek chicken and vegetable wraps give parents plenty of options for potentially picky kids: http://chicken.ca/recipes/view/warm-greek-chicken-vegetable-wraps/. They are easy and fun

to eat and can be adapted for anyone’s tastes.

For parents of kids on a gluten-free diet, preparing tasty and healthy meals can sometimes be a challenge. This recipe is great for those fast-approaching winter months: http://chicken.ca/recipes/view/thai-style-chicken-rice-soup-gluten-free/free/. As the weather gets colder, a warm and hearty Thai chicken soup that’s also gluten-free is a healthy way to send them off to school.

Do you have a favourite lunchbox go-to? Let us know in the comments.

For more great recipe ideas, check out www.chicken.ca/blog.

By:  Lieutenant Colonel John McCrae

 In Flanders Fields the poppies blow
Between the crosses, row on row,
That mark our place; and in the sky
The larks, still bravely singing, fly
Scarce heard amid the guns below.

We are the Dead. Short days ago
We lived, felt dawn, saw sunset glow,
Loved, and were loved, and now we lie
In Flanders fields.

Take up our quarrel with the foe:
To you from failing hands we throw
The torch, be yours to hold it high.
If ye break faith with us who die
We shall not sleep, though poppies grow
In Flanders fields.

Discussing what Rob feels are the top 10 mistakes people make when using chicken

There are a few essentials one must understand when working with chicken. Most of us understand the characteristics of chicken but there are other factors to consider once you start working with it. I’ve compiled a list of gentle reminders that serve as my Chicken Watch Points Bible or the “No-No’s” when working with this bird.

1. Mixing cutting boards for raw and fresh ingredients can cause cross-contamination.  Always work on a cutting board dedicated to chicken and chicken only.
2. Always cook to a temperature that falls in line with the Canadian Food Inspection Agency (CFIA) guidelines. For proper doneness cook to an internal temperature of 180°F or 82°C.  For an accurate reading keep handy an instant-read meat thermometer.
3. Given that chicken is perishable it should be used within a 24 hours although this could vary depending on how it is stored.  Don’t leave your chicken unrefrigerated for an unnecessary lengths of time and try not to keep longer than 4 days.
4. If it smells a little off or is discoloured it’s best to not use it.  In the restaurant industry we like to say, “When in doubt, throw it out.”
5. Difficulty in judging doneness is particularly challenging when roasting a trussed bird.  What happens typically is the leg meat is undercooked leaving the breast meat overcooked.  To overcome this chicken conundrum cut between the bottom of the breast meat where the thigh intersects exposing it and allowing a more even cook.
6. Although marinating or applying a rub to your chicken can create a bigger flavour profile resist doing so for extended periods of time.  I’d like to recommend capping it at 2 hours although my jerk chicken marinade benefits from a 24 hour soaking yielding tastier results.
7. Keep your bird from a bad burn by using indirect heat with a drip tray underneath. This will also save you loads of time and effort cleaning up your BBQ.   
8. Air dry chicken in the refrigerator when cooking whole and if it doesn’t have a wet or dry marinade.  It will render a better finish coming out of either the oven or off the grill.
9. If you don’t have a meat thermometer here are a few markers to look for that will turn your no-no’s into yes yes’s.  Signs that point to doneness include joints moving freely in their sockets, juices running clear and/or flesh separating from the bone.  When in doubt use the thermometer.
10. Tough old bird won’t give you the same results as a spring chicken.  Try purchasing from reliable shops and/or butchers that are able to tell you the age of the bird.  Don’t misunderstand me; there are wonderful time-honoured recipes for those vintage birds such as one of my favourites, Coq au Vin.

The next time you’re thinking about that chicken recipe that makes you lick your lips; I want you to remember it’s just a short hop from idea to plate.  Take a page from my book and create smart dishes that will make you hungry.

We know that heart disease is the number one killer of Canadians. We also know that it can be prevented and/or effectively treated by maintaining a healthy weight, exercising regularly and eating well. 

One of the stumbling blocks for some people is cholesterol. Scary thought: Most people eat less than half of the recommended amount of fibre, despite that fact that more and more studies reveal that high-fibre diets can lower the risk of coronary disease than low-fibre diets.

What exactly is cholesterol? It is a sticky waxy-like substance that clings to the inside of your arteries. Cholesterol is found in animal products such as meat, egg yolks, dairy products, shrimp and lobster. These products are part of a healthy lifestyle when eaten in moderation.

We also make cholesterol in our liver. We need cholesterol in our bodies for hormone production, cell metabolism and other vital processes, but too much may cause problems.

So, looking for a way to lower your cholesterol? Try adding more fibre to your diet. Soluble fibre decreases your body’s ability to absorb the saturated and trans fats that you consume and dietary cholesterol that your body naturally makes.

Simply start substituting higer-fibre foods where lower-fibre foods would have been. Drink lots of water while you’re doing it, though; you need to keep your bowels working well!

Eat whole grain breads, cereals, pasta and rice; the bran and the germ part of the grain have heart healthy compounds.

Add some soluble fibre to your diet; 10 to 15 grams per day is recommended. Foods such as barley, psyllium and ground flax seeds are all high in soluble fibre. Here are more examples.

• Barley, cooked, 125 mL (8.1 g)
• Prunes, 125 mL (3.9 g)
• Flaxseed, ground, 60 mL (2.3 g)
• Apple, medium = 1.0 g
• Fruits, whole, medium, citrus = 1.1 to 1.9 g
• Pear, medium = 1.0 g
• Banana, medium = 2.7 g
• Squash, 125 mL (1.4 g)
• Corn, 125 mL (1.3 g)
• Broccoli, 125 mL (1.2 g)
• Bread, multigrain = 0.5 to 1.0 g
• Legumes,125 mL (0.5 to 1.4 g) 
• Nuts (about 10) = 1.2 g

Add any grain product containing psyllium fibre, such as bran cereal. It contains 4 grams soluble fibre in 80 mL (1∕3 cup).  Add it to your regular morning breakfast cereal, in yogurt, in low fat, low sugar pudding or simply as a dry snack.

Even if your cholesterol levels are fine, a high-fibre diet is good for you – fibre is your friend.

Check out our high-fibre recipes at http://chicken.ca/recipes/category/high-fibre/

An instant-read thermometer is a fantastic tool to keep in your kitchen. It lets you determine whether your food is cooked properly, and it does so reliably and safely. However, if you are not measuring the temperature properly, you may run into problems when measuring temperature.

You may already know from our cooking time chart that chicken pieces need to be cooked to an internal temperature of 165º F (74º C), and whole chicken needs to be cooked to an internal temperature of 185º F (85º C). However, if you are not measuring the temperature properly, you may run into undercooked chicken. Be sure that you measure temperature in the thickest part of the meat, as it will take the longest to cook. Make sure that the temperature probe is partially inserted int the meat - if the probe goes through a chicken breast to touch the pan, the temperature may read higher than it actually is. Similarly, when measuring the internal temperature of a whole bird, make sure to insert the probe properly. There will be steam in the chicken’s cavity, which can disrupt the temperature reading. Check out our video here to see how to properly measure the temperature of a whole chicken.

If you doubt the accuracy of your thermometer, pierce the chicken with a fork. If it is fully cooked, juices will run clear. You can test the accuracy of your thermometer by simply boiling a pot of water and taking the boiling water’s temperature. If it reads anything other than 212º F (100º C), it may be time to invest in a new thermometer.

Once your chicken reaches the correct internal temperature, it will need to rest before being cut. Remove the chicken from the heat and set on a cutting board or other surface. Tent the chicken with aluminum foil to keep it from cooling too much as it rests. Let the meat rest for 5 to 20 minutes before cutting into it. The larger the piece of meat, the longer it will need to rest. This resting time lets all the flavourful juices redistribute. If you cut into the chicken without letting it rest, the juices will run all over the cutting board, leaching moisture and flavour from the chicken. After resting, cut into the chicken and serve. Properly cooked chicken will show uniform texture and be no longer pink inside.

These techniques will let you cook perfect chicken, every time, without overcooking or drying out. A thermometer is a vital tool to have at your disposal, letting you hone your kitchen skills to become a better cook.

Want to know why you should be eating more chicken? Take a look at these chicken nutrition facts!

• A 100g serving of chicken breast contains 33% of your recommended daily intake of Vitamin B6. 
• A 100g serving of chicken breast contains 86% of your recommended daily intake of niacin. 
• Although chicken skin adds to the fat content it does contain protein, phosphorous, iron, calcium and Vitamin A. 
• About two thirds of the fat in chicken is in the skin. Make a healthier choice by cooking with it on but taking it off before serving. 
• Barbecuing, broiling or roasting chicken allows the fat to drip off making chicken an even healthier choice! 
• Chicken is high in protein, niacin, Vitamin B6, Selenium, and Phosphorus. 
• White chicken meat is lower in fat than dark meat. 
• Chicken is easy to digest. 
• Chicken is lower in saturated fats than salmon. 
• Skinless chicken breast has less fat content than sirloin steak, pot roast, hamburger, beef tenderloin, pork chops, and ham. 
• Chicken thighs and legs contain more iron than breast meat. 
• Chicken, whole grain breads, whole fruits and vegetables, and nuts have a low Glycemic index level. 
• Chicken thighs and legs contain more iron than breast meat. A 100 gram serving of chicken breast contains 7% of the recommended daily intake of iron while a chicken leg contains 10%.

Well, where do you start when you have been asked to write about something you have been enjoying for most of your life?  Naturally, you start at the beginning.   My family immigrated to Canada in 1970 when I was four years old.  Food memories didn’t really start for me until the mid-70’s, and when they did I distinctly remember smelling and then tasting Jerk Chicken.  As a Jamaican native, chicken is something you’ll eat almost every week of your life.

Chicken is a staple in most homes across Canada.  I’ve witnessed the ingenious ways people cook with chicken.  From Fricassee to Jerk to Cordon Bleu, chicken is incredibly versatile.  Mature chickens generally can grow from 2-5 kgs easily feeding a family of four.  I like the fact that there are two distinct types of meat in one bird; the breast is the white meat and the dark meat comes from the legs and thighs.  For best results roast chicken with its skin on and use simple seasonings such as salt and pepper.  It is so delicious, full of flavour and an ideal way to eat healthy.  If you want to be more adventurous, butterfly the breast and stuff it with sundried tomatoes and a bloomy rind cheese such as Brie. The traditional time honoured classic is Chicken Cordon Bleu filled with ham and Emmental cheese.  Dark meat tends to be easier to cook with despite being an underrated cut and often not the first option.  I’m a big fan of using dark meat for JerkChicken.  It tastes great especially when you try it with my special jerk marinade.

When I began working professionally in a kitchen I was expected to hone my culinary skills with poultry preparation.  This may seem like a fairly benign action to take but not in the traditional culinary world.  I started cooking in the 1990s and to become a serious professional chef it was expected to learn the classics like Coq Au Vin (which of course I did).  That being said I also made time to fiddle with recipes from my childhood and yes that did include attempts at KFC (Kentucky Fried Chicken).  My grandmother was a force to be reckoned with setting some pretty high standards and fortunately her influence helped me along.  Every chance I had I would experiment and would test on my fellow chef friends.  Believe me when I say this, I made some great friends with that fried chicken. 

It was in 1988 when I fell for another part of the chicken - the wings.  There aren’t many people who wouldn’t devour 20-30 of those bad boys (I know many people who also wouldn't necessarily admit to that).  I would often find myself frequenting this relatively well-known hot spot for wings in mid-town Toronto.  I even took my wife there on one of our first dates (don’t tell her this but it was a bit of a test; if she didn’t like wings we weren’t going to get married).  Well, maybe that was a bit of a stretch, but needless to say she enjoyed them as much as I did and I’m happy to say we’re going into our 14^th year of marriage.  This just goes to show you that from gastronomic Haute Cuisine to casual pub dining to a Sunday family dinner, chicken is a staple and is something that will be on menus as long as Canadian farmers and farms continue to raise them.

Outside of wings and fried chicken, my wife and girls absolutely love whole roasted chicken, especially on chilly Fall or winter Sundays.  My favourite stuffing includes a mirepoix (mixture of onions, carrots and celery), half a head of garlic and lemon rub; the skin rubbed with a little olive oil, and sprinkled with kosher salt, black pepper, rosemary and thyme;  and roasted in a 350°F ( 177°C) oven.  My girls adore roasted potatoes and asparagus to accompany Dad’s chicken.  It’s quick and easy and we get to do that thing we love most: bonding as a family over Sunday dinner.   And that, like chicken, is a wonderful thing.

Most of us are familiar with the urban legend that has plagued KFC over the years about the chicken with six wings 9 legs, no feathers, no beak and enormous breasts, so genetically modified that they can hardly walk. The variations on this theme are seemingly endless.

This so-called Frankenchicken started as a random email simply titled, Boycott KFC.

Some of the emails claim that these findings were a result of a study conducted by the University of New Hampshire. Under those circumstances, why wouldn't you believe it? The university reacted by publishing a rebuttal on its website. Colette Janson-Sand, Associate Professor of Nutrition at the University of New Hampshire, said that her department fielded a flock of phone calls about the "chicken that isn't chicken" rumour – a few of which she described as "hysterical."

Besides the fact that these genetic modifications are beyond the scope of modern science, if you start to question the claims in the email, you'll begin to see how preposterous it really is. The email claims that KFC is not really chicken at all but a "genetically manipulated organism" that is so unlike a chicken that the government has forbidden KFC to use chicken in their name – hence the name change from Kentucky Fried Chicken to KFC in 1991.

The reality is that KFC – like any other chicken restaurant in Canada – does not raise its own chickens. Farmers do – not mad scientists, but farmers. And those farmers raise normal sized, two legged, two winged, fully beaked, hormone-free, fully feathered chickens.

And KFC changed its name because in 1990, the Commonwealth of Kentucky in the United States was so debt-ridden that it decided to trademark the name ‘Kentucky’, so that anyone using the word in a name would have to pay licensing fees. KFC refused, as did a number of other companies, like the Kentucky Derby.

Nobody knows why these rumours start and why they hold true for so long. Maybe they serve the purpose of keeping consumers on their toes and making sure we do our job properly, by raising healthy chickens in good conditions.

Sources:

http://www.snopes.com/horrors/food/kfc.asp http://www.snopes.com/lost/kfc.asp

http://urbanlegends.about.com/od/fooddrink/a/kfc_chicken.htm

Grilling in the Fall and Winter?  You bet!

Guess who’s coming to chicken for a while? Rob Rainford, Food Network celebrity, chef and cooking instructor with a world-renowned reputation, has joined with Chicken Farmers of Canada (CFC) to share his cooking secrets, thoughts, insights and some new flavours for the meat that he loves working with the most.

Over the next few months on www.chicken.ca, Chef Rainford will create 10 tasty new chicken recipes, write sensational chicken blogs, and participate in a series of interviews that will give chicken lovers across the country a glimpse into the man behind the “Q”.

Throughout the rest of this year, Chef Rainford will be featuring recipes like Peri-Peri Chicken and BBQ Chicken Calzones; he’ll also be adding extra-special seasonal recipes, too, like Christmas Truffle Chicken, New Year’s Foie Gras Chicken and Scary Chicken Cordon Bleu Fingers for Halloween.

With his natural charisma, Chef Rainford’s over 20 years of experience with grilling, teaching and working as a television personality have shown Canadians and people around the world to create dishes with flair and to add their own, unique twists to traditional dishes.

We can’t wait to show you what it’s all about!

Stay tuned!

About Rob Rainford:

Who knows where talent comes from? Is it nature or nurture, innate or learned? For Rob Rainford it just feels as though he was Born 2 Grill™. He has always loved cooking and the mysteries that unravel when working with various foods and cultural themes; his one consistent theme has always been his love of the grill and his passion for BBQ.

Rob Rainford is a Canadian chef with a world renowned reputation. Born in Saint Andrew Parish, Jamaica November 30, 1966, he moved to Canada with his family when he was three. Rainford enrolled in culinary school at George Brown College in 1994 and after completing his formal training, began his professional career.

After hosting Licence to Grill seen on Food Network Canada, Discovery Home in the U.S., Asian Food Channel across Asia and now in syndication, Rainford has spent the last two years quietly perfecting his signature style The Rainford Method and is now preparing to unveil his new brand to the world.

With a new television show in the works and cookbook Born 2 Grill™ being released across North America in spring 2012 the future looks bright for this talented Chef. “I have a lot of exciting projects lined up for 2012 which I am working on right now…it’s all moving along very well,” says Rainford.

Don’t be mistaken by Rainford’s success. Even though he’s seen on television around the world on Licence to Grill and has cooked in some of the finest establishments, he feels that as a chef he’s “always on a perpetual learning curve”, and is humbled by the talent around him. Now an instructor at his Alma Mater George Brown College, he is sharing his knowledge as a world class Chef with the chefs of tomorrow, Rainford is beginning to hit his stride and is very thankful for the opportunity to continually explore the mystery that is food.

Sorry I haven’t written lately.  Between life at work chasing deadlines, and life at home chasing an uber-tall, uber-fast 2 year old, this summer has FLOWN by and suddenly, it’s Fall and I haven’t written a single blog about my bouncing baby little terror.

So, here’s what you need to know to catch up:  He’s two – he’s over 3.5 feet tall and weighs about 35 pounds.  He’s smart, he’s starting to talk and he’s FAST.  He never sits down for long, and has his own page of apps on our iPad that he knows how to use better than I do.

And can he eat! We stopped the breastfeeding (a mutual decision) at about 22 months – pretty good, considering how challenging it was at the beginning!  Every so often, he likes to be fed, but mostly, he likes to try to jab his fork into whatever is on his plate – hysterical when it comes to cereal, less so if your hand gets too close to the plate.  We’ve given up on the dull, rounded-tip forks for little guys, and moved to small salad forks for big ones.  The fussiness comes and goes, too.  We can generally get him to eat anything – and we know he eats TONS at daycare, where our provider makes him wonderful, nutritious meals, with a taste of every continent, it seems.

But sometimes, he likes to revert to old staples.  Who doesn’t like comfort food?  Among his favourites are grilled cheese, and macaroni and cheese. So, the challenge comes in balancing the keeping of his favourites, adding more protein, pulling back on the cheese a little and ensuring a wider range of foods.

Here’s what I’ve been doing on the chicken front:

• Adding cubed chicken and tomatoes to the macaroni and cheese
• Adding chicken and broccoli to the grilled cheese sandwich
• Making a cheesy dip for dunking slices of chicken and cooked carrots
• Making homemade pizza – with rainbow colours (veggies, shhh!)
• Serving grilled chicken with sweet potato fries

The great thing about chicken is that it can be included in almost any dish to make it just a little more healthy – to round out the food groups. Now that I’m not puree-ing anything anymore, it’s so much easier to just use my imagination and ensure that he’s getting the right amounts of the right foods.

I got my reward last night.  We were super late getting home, so we opted to stop at the grocery store and pick up a rotisserie chicken.  I got home and all I had were some ‘oven-bake’ french fries and grape tomatoes. I drained the chicken and popped it into the oven to cook off some of the excessive moisture, while I shoved some fries into the toaster oven and sliced up some tomatoes (he’s still young enough to warrant slicing them).  He ate all his chicken, left some fries and asked for more tomatoes.

During the meal, a friend came over, fast food in hand (there was gravy, lots and lots of gravy) and tried to tempt my little man away from his dinner.  Little Prince took one taste, spit it out (on said friend’s plate, no less) and went back to his own meal.

Nice…

While I like heating up leftovers for dinner or enjoying them for lunch the next day, I also like to add them into pita bread, Greek wraps or any other bread I’m in the mood for. I don’t like to limit a good sandwich to the usual lunch meat from the deli, although I do enjoy a good ham and Swiss cheese sandwich from time to time.

I also feel good knowing that I’m not throwing out any leftovers. Here are some great ways to enjoy leftovers in a sandwich and if you have a large family, why not double up these recipes and pack up lunches for everyone!

Mediterranean Shish Kebab with Grainy Mustard Aioli Sauce

Remove the chicken from the skewers and stuff them in whole wheat pita pockets with any of the leftover vegetables. If you prefer, add your own favourite vegetables like lettuce, tomato, onions and cucumber and some of the leftover aioli sauce or mayonnaise.

Meatloaf Makeover with Chipotle Ketchup

Enjoy a slice of this leftover meatloaf served between two slices of toasted whole grain bread. Make a unique sauce by adding a little mayonnaise to the chipotle ketchup and top it all off with your choice of vegetables. I would use alfalfa sprouts, tomatoes and some cheddar cheese. Yum!

Village Greek Salad with Chicken

Here’s a recipe that is perfect served in a Greek pita the next day. It really doesn’t need more than that but if you want to kick it up a notch, try adding some tzatziki.

Curried Chicken Salad with Peaches

This is such a great recipe that is bursting with flavour. Serve it in a pita the next day just the way it is!

Most Canadians eat chicken at least once a week, but what do you REALLY know about chicken?  Here are a few things that might surprise you.

They’re secretly dinosaurs.

Like most birds, chickens share a great deal of DNA with their thunder lizard ancestors, however, according to a July 2010 story in the Times & Transcript, recent DNA analysis shows that T-Rex and chickens are such extremely close cousins biologically that “science has no choice but to acknowledge that birds are, in reality, dinosaurs, not just critters evolved from them.” In fact, these genetic ties are so strong that one scientist (who was also the prime science advisor for the movie Jurassic Park) is currently working to get funding to create a brand new dinosaur, starting from a chicken embryo, that he has dubbed a “chickenosaurus.”

They came before the egg.

Sorry, Eggs.  British scientists, who evidently have far too much time on their hands, used a supercomputer and over 5 million core hours of computer simulations to answer the question.  Studying the proteins only found within a chicken’s ovaries and its effect on creating the hard shell of an egg overnight, they determined that only a chicken could produce a chicken egg, and therefore, it had to have come first.

There are hundreds of breeds of chicken.

In North America, there are only a few breeds raised for food, and a few raised for eggs, but across the world there are hundreds of breeds – some that look very much like the iconic chicken we all know, and some that look like vultures, some that are different colours, and even one called a Silkie, that has dark skin and looks oddly like a poodle.  Then again, chickens probably think humans all look the same, too.

Chickens are omnivores

It’s true that chickens raised in Canada are entirely grain-fed, but it’s also true that while they love their veggies, chickens are meat-eaters as well.  In fact, without proper protein in their diet, chickens will look to supplement their diet wherever they can – even if it means attacking one another.  On the farm, chickens get their protein from their feed either in the form of grain or bone meal, while also snacking on the occasional bug wherever they can find it.

Canadian chickens are not raised with hormones.

Hopefully, if there were any facts here that you already knew, this was the one.  Sadly, this is a question that we still find ourselves answering, even though feeding, injecting or otherwise administering hormones to chickens has been illegal in Canada since the 60s.  So, if you see a label on chicken that reads “Hormone Free,” it doesn’t mean that the others are not.  All chicken in Canada is hormone-free.

OTTAWA - In observing World Food Day, the Canadian Federation of Agriculture (CFA) stresses the importance of the National Food Strategy in optimizing our food system to meet food supply requirements - at home and abroad - and encourages continued industry-government collaboration in this regard.  

Are you hosting a Halloween party this year? If so, you’ll want to read this blog!

Well folks, it’s that time of year again!  The nights are getting longer and the air is cool and crisp leaving us all in a little bit of a funk knowing that the cold weather is on its way.  But with the cooler weather also comes one of the best days of the year, Halloween!  Although Halloween is really a time for kids to dress up and go trick or treating, many adults like to take advantage of this day to host or attend Halloween costume parties.  I mean really, what’s more fun than seeing your friends and family dressed up in costume? I love costume parties, especially the themed ones such as the worst 80’s costume or dress up as your favourite 1950’s movie star.  Whatever the theme is, if you are hosting a party then you will need to feed your guests.  So here are some ideas on how to use some of the great recipes from our website and give them a Halloween twist, simply by changing their names to something SPOOKY!

1. Witchy Wings – using the Orange and Pecan Hot Wings recipe – these are great because they can be cooked in batches and kept warm in the oven.
2. Ghostly Eyeballs – using the Creamy Swedish-style Meatballs recipe – this recipe is made using a crock pot.  Keep a few shot glasses filled with toothpicks near the crock pot, that way your guests can plop some meatballs on a plate and use the toothpicks to eat them!
3. Mummified Chicken – using the Salad Rolls recipe – if any of your guests are watching their waist lines, they will truly enjoy this healthy low-carb recipe.
4. Monster Sludge – using the Hot Spinach & Chicken Dip (Slow Cooker) recipe - this dip can be served with raw vegetables of your choice, pita wedges, corn chips, sliced baguette and crackers.  It’s really up to you!

These are just a few ideas but now that I’ve got your creative juices flowing, you may want to think up some spooky names for some of your favourite hors d’oeuvres.  Have fun!

When the weather starts to get cold, there’s something very heart warming about a hot chicken pie. These delicious chicken pierecipes are the perfect way to use up those chicken leftovers.

Chilean Chicken Pie with Sweet Corn Crust

This tasty chicken pie has a simple corn topping and includes interesting flavours from the capers, cinnamon, cilantro, cumin and raisins. Leftover cooked chicken is used but you can also cook fresh chicken breast or thighs for this dish.

Chicken Pot Pie

This simple chicken pot pie is chock full of vegetables and freezes well so why not make a few?

Chicken Pot Pie II

This recipe takes a French twist by using cream, leeks, Dijon mustard, mushrooms and white wine and is covered with a golden puff pastry making it the ultimate comfort food.

Chicken Wild Rice Mushroom Phyllo Pie

This healthy chicken pot pie is a must try! The combination of wild rice, mushrooms and kale topped with a flaky phyllo crust give this recipe a unique twist.

Check out our recipes at www.chicken.ca for more ideas on how to use up those chicken leftovers.

\While most people cringe at the thought of eating chicken livers, they are actually pretty tasty and also extremely nutritious. It’s all in the way they are prepared.

Chicken livers are high in protein and potassium and contain plenty of vitamins A, C, B6 and B12.  They also contain minerals like copper, manganese, niacin, zinc and their iron content is very high, making them ideal for preventing anemia.

It doesn’t end there. Chicken livers also contain CoQ10 which is important for cardiovascular function and they are one of the best known sources of folic acid.

Have I convinced you to give them another try?  In this how-to video, we show you how to make a chicken liver pâté that is so tasty it will hopefully convert you.

This year, hubby and I will be spending Thanksgiving together; just the two of us.  While I enjoy the big family turkey meal, mashed potatoes and all the other fixings, it’s just too much for two people.  I only have so much room in my freezer and there are just so many leftovers two people can eat, so this year, I’m preparing a roast chicken.

I love the idea of a roast chicken because I know there’ll be just enough leftovers to make hot chicken sandwiches for dinner the following day!

Here are some great recipes for roast chicken that you can also find on our web site.  I’ll be making the roast chicken with brown lentil and winter squash stuffing but all of these recipes look amazing.  It was a tough choice!

Roast Chicken with Outside Stuffing – The sweet combination of apples, sweet potatoes, brown sugar, cinnamon and ginger make this the perfect Fall recipe, especially for Thanksgiving!

Whole Roasted Chicken with Sage Butter and Maple Walnut Stuffing – Who needs air freshener?  Just rub down a whole chicken with sage butter and stick it in the over.  The addition of walnuts to the stuffing gives it a nice crunchy texture.

Roast Chicken with Wild Rice Stuffing – This recipe may use simple ingredients but don’t be fooled, it is loaded with flavour.  The wild rice stuffing keeps this dish healthy and delicious.

Roasted Chicken with Cranberry Rice Pilaf – this herb butter roasted chicken packs a punch of flavour.  By adding brandy to the stuffing, this dish becomes the perfect cold weather comfort meal.

Here’s giving thanks to our Canadian chicken farmers!

Wishing you all a very happy Thanksgiving!

Hockey season has started and in my house that means two things, hungry guys and beer! It also means a phone call to the local pizza joint which is fine once in a while but it can get a little expensive so I’d rather prepare some munchies for everyone.  I like to vary things, so on one night I’ll make nachos and on another night I’ll cook up a big batch of chicken wings or chilli. 

So far, the guys have been more than happy with any food I’ve prepared, especially because it is served with ice cold beer.

During our last hockey night get together, I prepared a nacho dip using ground chicken.  None of them could tell that it was “healthy”, they just gobbled it up as I watched them do so with a smile on my face.

The recipe is super simple to make as you’ll see in this how-to video.

Next hockey game, I’m serving two different chicken dishes. These almond crusted chicken fingers with sweet potato plum sauce and these maple wings for the guys (how Canadian is that?) with a vegetable tray.  Let’s not forget the beer!

Last week I attended the ShesConnected Conference at the Sheraton Centre Hotel.  Actually, CFC was one of the sponsors of the event and I was there as a representative.

There are conferences catering specifically to top digital women and bloggers.  There are also others that address the needs of both brands and agencies. The ShesConnected Conference is a hybrid of the two, with the intention of bringing brands and digital women together, with the intent of seeing what they can learn from each other.

As sponsors, CFC was involved in a great deal of pre-event promotion, helping women find out more and more about chicken and how it can be a great choice for their families.  During the event, we were featured in the exhibition hall, where we were going to get to meet over 200 digital women and find out how CFC can build relationships and find new ways to get our messages across.

I flew to Toronto on Wednesday afternoon and called it an early night.  Thursday morning, I was up with the birds to get our booth set up and to make sure everything was ready to go before the event.  While setting up, I had the opportunity to meet some of the other sponsors who are also stepping it up by using social media as a way to reach out to people.

The morning started a little slowly but by early afternoon the room was buzzing.  I had an opportunity to meet most of the participants and ask them about their blogs and websites.  Among the participants were mommy bloggers, food bloggers, make up and beauty trend followers and women who blog about important social and personal issues. There was a powerful energy in the room.

Social media continues to bring people together; it’s all about sharing information.  At this conference, it was about women inspiring other women through their stories, good or bad, or sharing the latest fashions, trends and recipes.

Social media was once used as a primary means of helping people stay in touch with family and friends, the trends for brands are quickly rising.  Recent surveys have shown that women are now using social media at a growing rate to follow trends and ideas, find ways to manage their homes and learn about products.  Over 80% of Canadian women have made purchases and choices based on recommendations made by a blog.  This, of course, creates a so-called “halo effect”, because the influence of these blogs, tweets and Facebook posts moves well beyond the original document.

Panel discussions were held throughout the conference.  One of the most popular sessions was with keynote speaker Elisa Camhort Page, co-founder of Blogher, the world’s largest online community of women who blog.  Elisa spoke about what brands want from bloggers and digital women.  The day continued with other topics, including:

• Product Reviews vs. Blog Tours vs. Brand Ambassador Programs
• Social Media Rock Stars: Veteran, New and Rising Stars
• What Brands Want From Digital Women
• What is a Blogger Worth?
• Rate Cards, Guidelines, and Disclosure
• The 10 Rules of the Road, Putting it All Together

The feedback CFC received about its website, Facebook page and Twitter posts was amazing; people were really supportive of our growing online presence, giving us all kinds of, kudos, tips and advice– we had a chance to really connect with these top digital women and learn more about the kinds of information they want from us.  It also gave us a chance to answer all kinds of questions about chicken and chicken farming. 

We really valued the chance to attend this event and we look forward to keeping our online presence growing!

Stay tuned because I’ll be blogging about the event next week!

This week I’ll be in Toronto, attending the ShesConnected Second Annual Social Media Conference.  For those of you who are wondering what ShesConnected is, it is a network of highly influential digitally connected women in Canada, specifically Moms, who are active bloggers, Twitter users and online contributors and who have established relationships with other influential women.

“Digital women are becoming a force in helping other, less connected women find brands to trust, brands to promote and brands to use.  They also work to clear up misinformation and help other women make choices for their families.”

The conference starts on Thursday, September 29^th through to Friday, September 30^th and the two day agenda is packed full of great sessions from “What is a blogger worth?” to “What brands want from bloggers and digital women” to name a few. There will also be a Conference Party at Town Shoes called “ShoesConnected”.  I haven’t told my husband for fear that he may call the bank to report a stolen Visa card!

CFC is one of the sponsors of this conference so we’ll have a booth set up where people can drop by for a chat. We’ll also be tweeting out some great facts about chicken, including delicious recipes.  Should be fun and I look forward to meeting all of these lovely ladies!

This is going to be a busy week, so I decided it was time to revisit one of our past blogs.  I chose this one because it is full of great tips on how to cook perfectly moist chicken in a frying pan.

When it comes time to make a simple but flavourful dinner, one of the most common staples of Canadian households is a pan-fried chicken breast. It can be breaded, rubbed, glazed or sauced to easily add to the flavour, and when cooked properly, it's simple and doesn't add a lot of fat to the cooking process.  So, what's to know about pan frying? 

Well, as it turns out, there are a few easy techniques that will help you make your chicken seem like it came from a chef's kitchen. The first thing to consider is the pan http://www.chickenfeeds.ca/2010/04/technique-choosing-a-pan/. Personally, I prefer stainless steel for its ability to keep a consistent, medium-high heat. If you just cringed at the thought of your chicken breasts sticking to the pan and covered in oil, read on - this is for you.

When you're heating a pan, a few things are happening. At a molecular level, the atoms that make up the steel begin to vibrate - randomly at first, but as they begin to vibrate faster, the surface of the pan begins to change. As the pan reaches a consistent temperature, the surface normalizes, and no longer clings to what is placed on it.  This takes some practice and some familiarity with your cookware, but the easy test is to place a few drops of water in the middle of the pan. If it evaporates, it's not hot enough. If it stays together in a droplet that looks like a ball of mercury and skates along the pan, it's at exactly the right heat. You'll have to play around with this, but with my pan, it takes about 10 minutes at medium-high heat to get to this stage.

Once you've wiped any testing water away with a towel, turn the heat down a bit and pour in a small amount of oil. It should shimmer in the pan, and distribute along the surface like "legs."  For this type of heat, it's best to use an oil with a higher smoke point, like peanut oil or regular olive oil (not extra virgin). If the oil smokes, it's too hot, and you should wipe out the pan (don't pour water into it) and start again. Assuming, however, that you've reached the perfect consistent temperature, pat dry the chicken breast with paper towel and place it presentation-side down in the pan until it develops a nice, brown crust.

At this point, make sure that you don't overcrowd the pan. Doing so can rapidly drop the temperature of the pan and does not allow moisture room to evaporate. Flip, and cook until juices run clear and the chicken reaches an internal temperature of 165 degrees Celsius. If you're cooking a particularly thick piece of chicken, you may want to put the pan in the oven to finish the chicken, but for most, you should be able to cook evenly in the pan. The advantage of this method is that the same reaction that causes the nice brown crust on your chicken also creates tasty bits left in the pan, called "sucs."  By deglazing the pan by pouring in a small amount of wine or stock, you can keep all of that flavour and use it in a sauce.

Hopefully this will improve your pan frying technique and make those easy weeknight meals even tastier. If you have any questions, be sure to ask them in the comments, and we'll try our best to answer them for you!

Nearly 300 agriculture journalists, broadcasters and communicators arrived in Canada last week for the 2011 International Federation of Agricultural Journalists annual congress.

Held in Guelph and Niagara Falls, the congress’ theme was “Experience New World Agriculture” and featured delegates from 30 member countries.

The honorary Chair, Lyle Vanclief, former minister of agriculture welcomed visitors to Canada and Pierre Lemieux, the Secretary of State for Agriculture, presented introductory remarks on behalf of Agriculture Minister, Gerry Ritz.

After a day of annual meetings, and a session entitled Canada 101, delegates boarded coaches and participated in three different agriculture tours of southern and eastern Ontario.

The Lake Huron tour (the tour I was part of) visited the St. Jacob’s Farmers’ Market – Canada’s largest year-round farmers’ market, the Martin Family Fruit Farm – one of the largest fruit farms and fruit packers in southern Ontario, the Hensall District Cooperative – the largest independent farmer-owned agricultural cooperative in Ontario and one of the world’s largest processors and suppliers of edible beans, Danzel Holsteins a free-stall dairy operation with 100 cows, FGC Inc. – a hog and poultry barn builder with construction sites around Ontario and some new projects in Russia, the 2^nd largest cattle feedlot in Ontario – a 10,000 head operation owned by the Van Osch family, and finally a tour of one of Canada’s largest wineries, Jackson Triggs.

Delegates, both international and those from Canada, were very impressed with the stories these farmers and businesses had to tell. There were many, many stories to take in and the journalists took the opportunity to ask their own questions of the producers. Every visit felt a bit like a media scrum but without the tension or pointed questions.

Delegates on other buses also toured the Lake Erie and Lake Ontario regions. Some had a fair distance to cover which put into context the distances that Canada’s food producers, and products, must travel on a daily basis as part of doing business in such a large country. There were many references to how big Canada was in comparison to the home countries of the delegates. The CEO of Hensall District Cooperative, Earl Wagner, added context to explain how geography is an added dimension or challenge here in Canada. “Our vehicles cover 3 million km per year which is the same as 75 trips around the earth” he said.

The three tours met up again in Niagara at the end of the week and the visitors had time to compare notes, and ask more questions, about all the things they had seen along the way. This included some pre-congress tours in British Columbia and Alberta as well as workshops and a boot camp for winners of the 2011 IFAJ-Alltech Young Leaders in Agriculture Journalism award. This boot camp provided participants with expert training and feedback through on-site writing or broadcasting assignments and further developed their leadership skills through formal in-class training.

Before, during (and it’s still going on after) the four-day congress, there was a significant amount of Twitter and Facebook chatter between delegates, about the tours, about the congress itself, and about the 2012 congress in Sweden. Organizers provided a portal on the congress website at www.ifaj2011.com to harness all the messages on Twitter that used the #ifaj hash tag. In many cases, the journalists were filing stories and blogs on the fly so the content was coming out “as-it-happened”.

Over the days since the event, it was clear that all participants thoroughly enjoyed the exposure to Canada’s “New World Agriculture” and their chance to meet Canada’s agriculture communicators in their home setting. The organizers did a bang-up job and were saluted at the closing ceremonies and the handing over of the IFAJ flag to the Swedish delegation.

With promises of seeing each other next year, delegates left Niagara Falls to either head straight home to recover from the whirlwind week or went off to even further Canadian agriculture adventures on the Atlantic coast in New Brunswick.

When the weather starts to cool down, we start thinking about comfort foods.  There’s something especially comforting about a hot and hearty casserole that makes it the perfect dish to serve during the cooler months.

Casseroles are a popular choice because they are easy to prepare and mostly freeze well so you can separate them into individual portions to enjoy for lunches or for quick dinner during the week. 

Our casserole recipes take a healthier twist by substituting traditional ingredient and by using lean chicken.

Cassoulet of Chicken with Mixed Beans

This classic French comfort dish is usually made with duck, sausage, goose, lamb or pork.  In this recipe, we keep all the flavour but trim the fat down by using lean chicken.  Navy beans make this a high fibre comfort food that is sure to become a family favourite.

Creamy Cabbage Chicken and Egg Noodle Casserole

The combination of potatoes, cabbage and egg noodles make this the perfect recipe to enjoy on a cool autumn evening.

Cuban Style Chicken Picadillo with White Rice

This chili-like casserole uses traditional Cuban ingredients and is packed full of flavour.  So next time you’re craving chili, why not give this recipe a try?

Mac and Chicken Burger Casserole

Here’s a classic recipe that is always a hit with the kids and can be cooked either in the oven or in a slow cooker. 

Stacked Tortilla Bake with Chicken Chili

Tired of lasagna?  Then try this recipe that uses tortilla shells and Mexican ingredients.  It freezes well so you can make a few batches and take them out on those busy nights when you don’t have time to cook!

Do you have a casserole recipe that uses chicken?  If so, please share your recipe with us in the comments!

If you’re anything like me, you hate coming home after a hard day at work and feeling rushed to make dinner.  That usually means picking up the phone and ordering out from your local pizza joint but dinner doesn’t have to feel like a chore.  These recipes take less than 30 minutes to make which means you’ll have more time to spend with your children or to kick your feet up and relax!

Ground Chicken Salsa Sloppy Joes

This is a healthy take on the traditional sloppy joe but your kids don’t need to know that plus the recipe only takes 15 minutes to make!

Simple Chicken Curry

This healthy Indian dish takes a mere 30 minutes to make and is the perfect way to enjoy chicken on a busy schedule.  Serve it with Naan bread or over your favourite rice.

Chicken and Vegetable Pockets

These chicken and vegetable pockets save you time by using store bought rotisserie chicken and refrigerated crescent rolls.  Eat them on the go or enjoy them at the dinner table with a fresh salad!

Quick Thai Noodles

This is a quick and easy way to enjoy the flavours of Thailand any night of the week. So don’t pick up the phone and order take-out, the delivery time will take a lot longer than the 25 minutes it takes to prepare this dish.

Apple Pie Chicken

This dish is the perfect comfort food to enjoy during the Fall season and is a lot healthier than eating a slice of apple pie.

I recently received a comment about a few of our recipes.  It pertained to some of the ingredients we use and that people may not be familiar with them.  So I decided to go through some of our “different” recipes to see where substitutions could be made in hopes that people will try them.

Potato Chicken Curry Stir Fry with Roasted Buckwheat

This is a spicy recipe that is served over roasted buckwheat.  If the thought of buckwheat makes you cringe, then you can always serve this tasty stir fry over rice, on its own, or with crusty bread.  If you can’t handle the heat, omit the chilli pepper flakes.

Chicken Tart with Kamut Berries and Spinach

Some people would look at this recipe and think to themselves “what the heck are kamut berries?” If you really want to know, there’s a note at the end of this recipe that explains what they are.  An easy substitute is to use your favourite rice.

Chicken Pizza with Gorgonzola

Although I am a big fan of gorgonzola cheese, not everyone enjoys its unique flavour.  Try using goat cheese, or a sharp cheese of your choice as a substitute.  This recipe also uses mozzarella, so you can omit the use of the other cheeses altogether!

Tournedos with port and raspberries

These chicken tournedos don’t have to be made with the fancy port and raspberry sauce.  They’ll be just as tasty with your favourite BBQ sauce or sauce of your choice.  Click here for our step-by-step video on how to make chicken tournedos.

Polenta chicken bake

In this recipe you can substitute the polenta with pasta or serve it with crusty bread and turn it into an Italian style Sloppy Joe!

Polenta chicken pizza bites gluten free

This recipe also uses polenta but you can top English muffin slices or crusty bread with these delicious pizza toppings that your kids will love.  Keep in mind that by using bread you are not longer preparing a gluten free recipe.

So next time you come across a recipe that sounds a little different, take a look at it and see where you can make changes to accommodate your taste buds and cooking skills!

Have you made any changes to our recipes?  If so, we want to hear about them in our comments!

Once again, children are heading back to school and it’s time to remember the basics for sending them off with safe (and healthy) lunches.

Parents are reminded to follow the Be Food Safe (http://www.befoodsafe.ca) basic practices of Clean, Separate, Cook and Chill to help reduce their family’s risk of foodborne illness.

When packing lunches to take to school – or the office – keep the following food safety tips in mind:

• Wash your hands with warm water and soap for at least twenty seconds before you prepare food or after playing outside, touching pets and using the bathroom. Sing “Happy Birthday” twice while washing hands to make sure you are washing long enough to send germs down the drain!
• Work on a clean surface. To prevent cross-contamination, always use a clean cutting board. Use one cutting board for fresh produce or bread and a separate one for meat, poultry and seafood.
• Rinse fruits and vegetables under running tap water, including those with skins and rinds that are not eaten. Dry with a paper towel.
• Rub firm-skin fruits and vegetables under cool running tap water or scrub with a clean vegetable brush while rinsing with running tap water.
• If lunches are made at home the night before, keep them in the refrigerator until it’s time to go. Make sure the refrigerator is at 4°C (40°F) or below at all times and use an appliance thermometer to check the temperature.
• Use an insulated lunch box, with an insulated bottle for hot foods or a frozen gel pack or a frozen juice box to keep perishable foods cold.
• Wash insulated lunch totes or boxes with hot soapy water after each use.

Smart students and parents never leave perishable foods out at room temperature for more than two hours. Toss any perishable food not eaten at lunchtime.

If you follow these tips, your lunches will stay fresh and safe until you eat them (or trade them).

When fall is in the air, people start to think of cozy soups and stews that take advantage of all the wonderful root vegetables overflowing farmers’ markets and grocery shelves.  Sweet potato, white potato, carrots, beets… all add delicious flavour, and all are an excellent source of fibre.

When you’re making soups and stews, remember they don’t have to be difficult at all, and they’re a wonderful way to begin experimenting in the kitchen. Just find a recipe you like, try it once the way it’s written and then play around with it. Use the basic ingredients but don’t be afraid to experiment.

That’s what I love about soups and stews - they allow lots of flexibility and it’s really easy to make creations your family will love.  If your recipe calls for three cups of potatoes, try substituting one and half cups potatoes and one and a half cups of carrots to try a new and different flavour combination. Keep track of your family’s favourite vegetables (and the vegetables not to use) and create your recipe accordingly – if they love carrots but aren’t a big fan of beets than substitute carrots when beets are called for.

In the 1940s and ’50s, home cooks made tons of terrific soups from scratch. It’s a great way to provide nutrition that’s satisfying, comforting, fast and takes advantage of what’s in the garden or what’s available locally. The most wonderful soup and stew recipes keep all of this in mind. Nothing is better in the fall than when it’s cool outside and you have a savoury soup simmering on the stove for dinner.

Now is also the time to check out some great slow cooker recipes too that are perfect for putting together a simple stew without a lot of work.

Check out the recipe section of the Chicken Farmers of Canada website for some great recipe ideas.

Until next time, keep well,

Judy Foodie (Judy Scott Welden)

If you’re anything like me, you hate wasting food.  I’ll admit I’m very strong on using my green bin and recycling so my tendencies are not create more waste than I need to. That’s why when I buy vegetables, like broccoli, tomatoes, celery or any kind of vegetable for that matter, I like to use as much of them as I can.

Most people will throw away the stems of broccoli or the leaves of celery but these all have the same, if not more, nutrients than the way we typically eat them.  When I buy broccoli, I will use the flowerets as a side dish but I always keep the stems because they are just as tasty and nutritious.  Also, my attitude is that I bought this so why shouldn’t I use every bit of it?

That’s where soups are perfect!  I make mine in my slow cooker.  Making soups are fun because you can use all the leftover vegetables you have in the fridge. You know, the stuff you would just get rid of?  I just experiment with it.  This weekend I made a soup using chicken broth, the stems of broccoli, and leftover parts of tomatoes (not including the icky parts, just the parts you can’t slice and put on a sandwich), kale, shallots and red pepper that would have been left to rot in my fridge.

I tasted it and realized it was missing something so I added some tomato juice and some cooked and shredded chicken thighs.  I also went through my freezer to see what needed to be used. Right next to my newly-bought bag of frozen peas was a bag that contained about half a cup of peas.  I then plopped them in too. 

Okay, so it’s no clam chowder or minestrone but it’s tasty none the less and chock full of really good stuff!

Soups were created for a reason!  They were made to use left overs and your favourite ingredients.  It’s all about experimenting.  Hey, I’ve cooked some pretty gourmet meals in my life but I still like to experiment and to be honest, I had a taste of my crazy soup concoction tonight and it was really good!  I can’t wait to enjoy it over the next few weeks!

As a Canadian who grew up in Europe, I’ve had the opportunity to meet some very wonderful people who have taught me a lot about life and about cooking.

I remember being a very young child living in Brussels, Belgium, growing up with my parents and my younger brother and older sister, all of us learning from each other and the world around us.

When we were posted in Belgium, we had the greatest cleaning lady who would also cooked us amazing meals, some of them from her traditional Spanish roots.  Adela was her name and I will never forget when she introduced me to a frittata for the first time in my life.

It was that feeling of comfort.  Breakfast mixed with dinner and the most amazing flavours of golden sliced potatoes with onions and peppers.  It was like heaven in my mouth!

So simple and yet so delightful.  Since then, I’ve made many a frittata although I do cheat a bit.  When I make this traditional Spanish dish I use frozen hash brown potatoes, and every time, I switch up the ingredients.

I’ve made it with red peppers, onions and broccoli.  I’ve made it with asparagus, shallots and mushrooms or spinach, cherry tomatoes and onions.  There are so many ways of enjoying this dish for breakfast, lunch or dinner.

The frittata will not disappoint.  It’ll become a family favourite.

On that note, thank you, Adela, for introducing me to this wonderful Spanish dish!

Here’s a frittata recipe that uses pasta, showing you that there are many unique ways of enjoying the flavours of Spanish cuisine.  Mediterranean Chicken & Pasta Frittata

If you read this blog then you already know that this week is going to be a busy one for me.  That means hubby will be in a scramble to find something to make for dinner. It’s not that he can’t fend for himself, but we have two big dogs that both require at least an hour a day of exercise so by the time he gets home from their daily run, he really doesn’t feel like preparing dinner.  That’s usually when I’m at home making dinner.

To make sure hubby doesn’t order out on the nights I’m not home (like tomorrow night) I took it upon myself to prepare him some meals, one of which he turned his nose up to until I told him how easy it would be to cook and of course, that there was cheese involved.

I have four boneless skinless chicken thighs marinating in a mixture of equal parts plain 2% yogurt and store-bought salsa.  I know; shame on me for the store bought salsa!  I don’t usually buy jarred salsa but I will admit that it is a better option than fresh when baking anything with it.

So tomorrow night, all he has to do is bake the chicken thighs in their marinade.  He’ll need to preheat the oven to 400 *F and bake the thighs for 35 minutes, remove them from the oven, top them with grated cheese and bake them form an additional 5-10 minutes. Once out of the oven, all he has to do is top each thigh with freshly chopped cilantro and enjoy with prepared salad from my local grocery store.  

Talk about a super quick healthy meal that tops ordering out any day!

And if you are wondering, yes, I did chop up the cilantro for him.  It’s in the fridge in a tightly sealed container with damp paper towel.  I also wrote down the cooking instructions for him.  Is he spoiled?  I’d say so!

It’s been quite the summer with family gatherings and other events I haven’t had much time to myself.  On top of it all, I’ve had a sinus infection for the past little while.  Humph!  So once again, next weekend will be filled with family gatherings, one of which I’m hosting.  We’re planning to have a BBQ because, let’s face it, summer is coming to an end and I want to get as much use out of my BBQ before the cold weather hits.

So I decided this weekend to start preparing some food ahead of time so that I’m not tearing my hair out on the day of the BBQ.  Plus, I’ve got a fully loaded week before then so I won’t have much time to prepare this week.

Some of the menu items at our BBQ will be chicken shish kebabs.  So over the weekend, I prepared some marinades, cut chicken breasts into cubes and placed them in freezer bags, added the marinade and froze them.  That way all I have to do the day before the BBQ is to take the marinated chicken cubes out of the freezer and let them thaw.  I like to freeze my chicken in marinade because I find the chicken really takes on the flavour of the marinade when it is thawing.

I kept the marinades very simple.

For the Greek kebabs I mixed olive oil with lemon juice, fresh grated garlic and oregano.  The only preparation I’ll need to do for these kebabs is to cut up some onions and red pepper that will be skewed with the chicken.

For sweeter kebabs, I mixed vegetable oil with honey, soy sauce and freshly grated garlic.  I’ll skewer these with chopped red onion and diced pineapple.  Pineapple is great grilled because it caramelizes!

Of course, the usual BBQ fare will be served.  Burgers, sausages, and locally grown sweet corn.  As for the rest, I love that my local grocery store always has very fresh vegetable and fruit trays.  I’ll also pick up so prepared salads to which I’ll add fresh vegetables and have a selection of homemade and store bought dressings.  The key is to make sure there’s enough variety for everyone.

Do you have a time saving tip to prepare for a party?  If so, we want to hear about it so let us know in the comments.

Dietary fibre is the key to keeping your digestive system in check.  It also helps your body stabilize glucose and cholesterol levels.

There are two forms of fibre; soluble fibre and insoluble fibre.  Soluble fibre is found in fruits, vegetables, beans (including soy). Oat bran, flaxseed, lentils, peas and barley and play a major role in lowering blood cholesterol levels.

Insoluble fibre is found in the nuts, seeds, whole grains, wheat bran, corn bran, rice bran and dried beans.  This bran helps keep your digestive system regular.

High fibre foods often take longer to eat and, therefore, keep you satisfied which is great if you’re trying to keep your weight down.

According to the Canadian Heart & Stroke Foundation “A healthy adult needs 21 to 38 grams a day, but surveys show that the average daily Canadian intake is about 14 grams.”  Their web site provides a lot of additional information on the importance of a fibre rich diet.

If you are looking for ways to increase your fibre, then check out these high-fibre recipes and more at www.chicken.ca

Cassoulet of Chicken with Mixed Beans

Beans, beans, good for your heart......This healthier version of a classic French casserole is not only delicious but it packs a whopping 15 grams of fibre per serving!

Moroccan-Style Ground Chicken & Couscous

This slow cooker recipe gets its fibre from sweet potatoes, whole wheat couscous, chick peas and vegetables which add up to 9 grams of fibre per serving.

Layered Mexican Chicken Salad

This recipe gets its 7 grams of fibre per serving with the addition of brown rice and pinto beans. Olé!

White Bean, Chicken & Sage Crostini

These little appetizers are packed with flavour and are high in fibre.  Two small pieces or crostini provide 7 grams of fibre.

Warm Greek Chicken & Vegetable Wraps

Whole grain wraps packed with vegetables and flavours of Greece!  You’ll never believe that they contain 8 grams of fibre per serving.

It’s that time of year when parents are out fighting the crowds to get their kids school supplies and the latest trends in fashion.  But there are other things to consider when getting your children ready to go back to school, like your own busy schedule.

Most parents of this generation work full-time and it can be hard to find the time to juggle work and kids.  So while you’re out shopping for the kids, why not consider buying a slow-cooker (if you don’t already own one).

These appliances have made a huge come back over the past few years because they are well suited to today’s busy families.  By preparing ingredients the night before, all you have to do is plop the ingredients in the slow cooker before you leave for work and you’ll come home to a hot, healthy meal that will have you spending some valuable time with the kids before running them off to soccer practice.

The other benefits of using slow cookers are that they take up little counter space and they don’t heat up the kitchen making them an ideal appliance to use all year round.

Here are just a few of the slow cooker recipes available on our web site.

BBQ Chicken over Apple Maple Baked Beans

What kid doesn’t like apples and maple syrup? This recipe is not only simple to make but uses maple baked beans for an added fibre boost.

Green Split Pea Soup with Chicken Meatballs

This is another high-fibre recipe that is perfect to serve on a cold autumn or winter day.

Chicken Vegetable Lasagna

This healthy recipe is a great way to enjoy lasagna and your kids will never know that it uses low-fat cheese.

Moroccan-Style Ground Chicken & Couscous

This different take on chilli gets its Moroccan flare by using sweet potatoes, chicken peas, red peppers and seasonings like cinnamon, cumin and coriander.

Do you have a favourite slow cooker recipe?  Please share it with us in the comments!

According to research, spicy foods help speed up your metabolism by setting off the body’s natural cooling system.

A compound called capsaicin is what makes chilli peppers spicy and raises the body’s temperature which means your metabolic rate has to increase to cool your body down.

Research also indicates that capsaicin stimulates brain chemicals which can help you feel satisfied so you eat less.

Capsaicin is most commonly found in Indian, Thai and Mexican foods but you can always sprinkle so red pepper flakes into your usual meals to spice things up.

Enjoy these spicy chicken recipes to help boost your metabolism.

Mango Tango Chicken with Jasmine Rice

Thai Coconut Lime Chicken

Bhutanese Chili Chicken with Red Rice

Chicken & Shrimp Curry Pad Thai

Chicken Chili Blanco

For more spicy recipes, go to www.chicken.ca

Does your usual dinner routine need some lightening up? Chicken is the perfect lean protein to use in any dish because not only is it versatile, it is an inexpensive way to prepare a healthy dinner for your family.  But just because you’re watching your weight doesn’t mean you have to eat chicken and lettuce every day.  There are many ways to eat the foods you like by substituting ingredients and bumping up the flavour without adding the fat.

Here’s a series tasty chicken recipes that are less than 350 calories per serving.

Easy Chicken Stuffed Peppers

This recipe is perfect when the weather is starting to cool down a little. Not only is it healthy but it is easy to prepare and packs a mere 240 calories per serving.

Big Batch Chicken, Lentil, Bean & Rice Soup

This big batch of soup is not only high fibre but freezes very well so you can take some for your lunches.  At 190 calories per serving, you have not excuse not to make this soup!

Chicken Cacciatore, Friulano and Goat Cheese Pizza

Next time the family is screaming for pizza, trick them by serving them a healthier version of this family favourite.  At 280 calorie per slice, you’ll be more than happy to make this pizza for anyone.

Chicken & Ricotta Phyllo Bundles

The ricotta cheese and phyllo pastry in this recipe give it a rich texture but don’t be fooled!  Each bundle only contains 290 calories.  Serve it with a light salad for a complete meal.

Easy Chicken Stuffed Peppers

If you’re a blue cheese lover then this 290 calorie per slice pizza is for you!

For more low-calorie recipes check out our recipes at www.chicken.ca

Need help with some of the cooking terms we use in our recipes? Not if you’re an expert chef but let’s be realistic, not everyone is kitchen savvy which is why I’ve put together this list of cooking terms.  Of course, there are many more cooking terms in the culinary world but I chose these because they are more specific to chicken and used in many of our recipes.

Braise– To cook meat in a small amount of liquid that has been heated to just below the boiling point in a covered pan.

See our video on how-to braise chicken

Glaze- To cover meat by brushing it with a syrup-like liquid in order to give it a shiny smooth texture.

Marinate - To let meat stand in a mixture of oil, vinegar and seasonings for 1 hour or overnight until the meat has absorbed all the flavours.

See our video on how-to marinate chicken

Poach- To cook gently in enough hot liquid to slightly cover the meat.

See our video on how-to poach chicken

Brown- To cook meat in a small amount of oil or butter on each side until it changes color.

Baste- To moisten meat by spooning or brushing a sauce, liquid or pan drippings while it is cooking.

Blacken– To cook seasoned chicken over high heat in a super-heated heavy skillet until charred on the outside. (how-to video coming soon!)

Butterfly- To cut open a food, such as a chicken breast, down the center without cutting all the way through and then spreading the meat apart until it looks like the wings of a butterfly.

Pan Fry- To cook food in a hot frying pan, with a small amount of hot oil, butter, or other fat and turning the food over only once or twice.

Roast- To cook, uncovered, in a very hot oven in order to create a golden-brown color. Once a golden-brown crust has formed, temperature is reduced while meat continues to cook.

See our video on how-to roast a chicken!

Bake - To cook covered, or uncovered, in an oven.

Resting– To tent roasted meats with foil and allow meat to rest in a warm place for 20-30 minutes.  This allows the meat fibres to relax and helps retain moisture in the meat that would usually be lost if the meat is carved right away.

Sear– To cook meat very quickly on very high heat to seal in its juices.

Truss– To securely tie the wings and legs of a chicken against the body to enable a more compact shape for the bird to evenly cook.  This is generally done if cooking meat on a spit to prevent the wings and legs from charring.

BardTo tie bacon, or another type of fat, around meat to prevent it from drying out during cooking.

Grill– to cook meat on a rack over hot wood or charcoals or other direct heat source that simulates coals.

This leafy member of the cabbage family was originally grown in China but can now be found all around the world, including Canada. In fact, it is grown year-round and you can find it at your local grocery store. It can be purchased fully grown or in a much smaller version known as baby Bok Choy. 

Bok Choy has become extremely popular throughout the world and with good reason! This leafy green vegetable is packed with vitamins A, C and B6, beta-carotene, potassium, folic acid, calcium and it is a good source of dietary fibre.

The most common use for Bok Choy is in traditional Asian stir-fries, soups, stews, spring rolls and dumplings but there are many ways of using it in different types of cuisines to create salads and other wonderful dishes.

Need some inspiration? Here are a few recipes from our web site for you to enjoy!

Hoison Chicken with Bok Choy and Wild Rice

Lime, Baby Bok Choy & Chicken Curry with Brown Rice

Last night was a busy night for the hubby and I and I had to come up with a quick dinner that wouldn’t leave us feeling cheated so I came up with this recipe for Indian chicken salad sandwiches.

My inspiration came from a jar of curry paste in my fridge, which I know is cheating but I love having the stuff around when I’m in rush to get dinner together.   It’s not only a great product but it is available at most, if not all, grocery stores.  I also had leftover chicken from the night before that I had to use and that’s how it all happened.....

Indian Chicken Salad Sandwiches - Makes 4 – 6 servings

Ingredients

• About 1 ½ cupscooked chicken
• 3 tablespoons low-fat mayonnaise
• 3 tablespoons non-fat plain yogurt
• 1 teaspoon freshly squeezed lime juice
• 1 teaspoon curry paste
• ½ cup seeded, cubed cucumber
• 3 tablespoons chopped red onion
• 2 teaspoons of chopped fresh cilantro
• whole-wheat pita (6 1/2" diameter), cut in half
• ½ cup of shredded green leaf lettuce

Instructions

1. Whish together the mayonnaise, yogurt, lime juice and curry paste in a medium glass or plastic mixing bowl.
2. Add the cooked chicken, cucumber, red onion and cilantro and mix well.
3. Add some of the shredded lettuce to the pita halves and then spoon the chicken mixture into each pita.
4. Enjoy!

There's a slight scent of autumn in the air and as the days grow slowly shorter, your farmer's markets and supermarkets are piled high with a huge variety of fruits and vegetable which also means inspiration for some wonderful, hearty fare.

I've recently acquired a fondness for cabbage and while I was at the farmers market in search of the best looking green cabbage I could get my hands on, I overheard a lady with a Polish accent and was curious as to what she was going to make with her cabbage.

To my surprise, she was getting ready to make a Polish dish of chicken with cabbage and apples. This was not a combination I had ever heard of, but her description of the dish sounded delicious and, of course, I loaded up on cabbage and apples and made off with my loot and headed to the supermarket in search of the plumpest chicken I could find, all the while salivating in anticipation for what I hoped would be a feast fit for a king.

Sure enough, when I got home I checked the www.chicken.ca web site and found this recipe for autumn chicken and apple stew!

I was not disappointed.  What a discovery and definitely this tasty dish is now a must in my house.

These little red gems often get snubbed but did you know that they are high in antioxidants and carotenoids?  They also contain vitamins A, B1, B2, B6 and C and minerals like folic acid, potassium, magnesium, iron, to name a few, plus they are a good source of calcium and fibre.

I remember as a kid, the only time we ever ate beets was around Christmas time when my grandmother would put the pickled kind out as part of our Christmas dinner.  I have to admit, I still like jarred beets however, there are so many different ways to prepare them fresh.

So why not give beets a second chance?  Here are a few recipes from our database to get you started.

Avocado, Beet and Chicken Tostadas

Red Quinoa & Chicken Rice Tortilla Wraps

Cranberry & Chicken Borscht (slow cooker, gluten free)

Do you eat beets and if so, do you have a special recipe to share with us?  If so, let us know about it in the comments.

Today’s guest blogger is my Mom who, to me, is one of the best cooks in the world!  Thanks for sharing your recipe, Mom!

It's almost that time of year when I gear up to hit my local supermarket for the 2 for $10 chicken specials.  This means shovelling out the freezer to make room for my winter stash of fixings for soups, salads and main courses.

The sneakers are strapped on, the cooler, ready and waiting and my cleaver and board set up and ready to go.  My Foodsaver waits for my return home with the promise of preserving all the freshness of my haul in the best condition possible throughout the fall and winter.

Somehow, this twice a year expedition results in frequent visits from offspring, looking around for Mum's "bargains".  Does this mean I'll have to invest in a larger freezer? Hubby of course, licks his chops dreaming of the savoury concoctions soon to make their way to his plate and further expand his middle, so this year I have chosen to remove much of the chicken skin.  A bit more time consuming, but better for us, as we are a retired couple in our sixties and definitely need to watch the fat intake.

Our favourite chicken dinners are grilled chicken breasts used in salads and sandwiches, hearty chicken vegetable soups, tandoori chicken legs and Moroccan tagine, to mention a few.  Also a chicken and veggie "bouilli", also made with some salt pork (not on our diet) and loads of summer veggies.  This is a favourite French Canadian recipe to celebrate the harvest.

Bouilli ingredients:

• 1 small piece of salt pork
• 1 large capon or two stewing chickens (stewing chickens are tougher and best used in stews and soups)
• 1 cabbage
• 1 whole onion with two cloves pierced into it
• 2 bay leaves
• 2 whole cloves

Buy as many of the following as you would love to eat:

• Wax beans
• Green beans
• Small white turnips
• Carrots
• Potatoes (fingerlings are the best, as they hold up better)
• Fresh thyme
• Pepper (to taste)

Instructions:

1. Put chickens into a large pot and cover with water.
2. Put a small piece of salt pork, rinsed, into a pot with water and boil for five minutes. Rinse and drain. Add the salt pork to the pot with the chickens.
3. Add two bay leaves and fresh thyme (or dried).
4. Bring to boil and reduce heat until meat is almost tender.
5. Pierce two whole cloves into the onion.
6. Add the veggies in the order in which they will cook to tenderness. First come the turnips and potatoes (left whole), then onion, carrots (in large chunks), cabbage (cored and quartered), green beans and wax beans.
7. Keep an eye on them and then transfer to a large serving platter and stuff your face with summer goodness.
8. Add warm liquid (broth) from the pot to serving platter and more to individual dishes when serving.

It may take a couple of tries, but I guarantee that this will become a summer favourite. This recipe is budget-friendly, especially that the veggies are much less expensive than in the winter months.  Any leftover broth can be frozen and used later for soups.

My family is hooked and summer and fall would never be the same without our bouilli.

Note:I always serve this meal with a good splash of apple cider vinegar, which brings out the flavour of the entire dish.  Delectable!

While I was on vacation last week, the last thing I wanted to think about was cooking, or cleaning, for that matter.  That’s right, the total and sheer laziness kicked in and it took every ounce of effort to motivate myself to lift a finger!  So although the idea of dining out every day seemed perfect, I had to be realistic.  Eating out every day for a week is not only hard on the wallet but hard on the waistline.  Don’t get me wrong, I did indulge a little, or maybe more than a little, but I made some real effort to prepare healthier meals that wouldn’t cut into my vacation time either.  Here’s how I did it.

I stocked up on whole chickens, three of them for that matter because they had a great deal on at the grocery store!  I brined one chicken in a solution of ½ cup of kosher salt, the juice of one lemon, some coriander, cumin, cayenne, paprika, onion powder and chilli powder and soaked it for several hours.  I then drained the liquid and placed the chicken on the rotisserie rack that comes with my toaster oven and cooked it to perfection! 

Between my husband and me, we polished off that chicken in two days!  We used it to make sandwiches using large tortilla wraps, fresh ripe avocadoes, diced tomatoes and mayonnaise.  They really hit the spot and took little to no time to prepare. I also bought a ready-made salad and topped it with some sliced up chicken and served it with my favourite salad dressing.

When we were done with that chicken, I made yet another rotisserie chicken (have I mentioned that they are delicious?).  That one we enjoyed hot off the rotisserie just like that and the rest was used the next day to make chicken nachos.  These were quick to prepare by using whole grain store bought tortilla chips and pre-grated cheese. 

Of course, chicken wasn’t the only thing we feasted on; we made sure to eat plenty of fruits and vegetables like watermelon and tomatoes, which are both in season right now!

So next time you’re on vacation, take some of my tips on saving some much needed vacation time by cutting down on your cooking time.

Need some more ideas for fast and easy meals to prepare?  Check these out.

Ground chicken and salsa sloppy joes

Avocado, beet and chicken tostadas

Oh, and if you’re wondering what I did with the third chicken, it’s in my freezer!

If you’re watching your waistline, then poaching is a great way to keep your weight in check. By cooking chicken in seasoned liquid, you infuse the chicken with flavour without adding any fat.  Poaching also helps keep chicken moist and tender.

So how do you poach chicken?  Here’s a simple way to get you started.

What you’ll need:

• 1 large deep skillet
• 2 bone-in, skin-off chicken breasts
• 1 Liter of water
• 2 Tbsp. lemon juice
• 1 chopped onion
• 3 bay leaves
• 1 clove garlic, smashed
• Salt & pepper

1. Pour the water into the pan and bring to a boil over high heat.
2. Add in the lemon juice.
3. Add the onion, bay leaves, garlic, salt and pepper to season the water.
4. Add chicken to the pan using tongs.
5. Lower heat to med-high and simmer, uncovered, for 10 minutes.
6. Turn off the heat and simmer for another 15 minutes, or until chicken reaches an internal temperature of 165°F (74°C).

Once you’ve mastered the poaching technique, you can try it using your favourite liquids and seasonings.

Here are the ingredients I use for my poached chicken. Low-sodium chicken broth, white wine, crushed garlic, shallots, chopped celery and carrots, peppercorns, fresh thyme sprigs (or tarragon) and bay leaf.

I make about 4-6 chicken breasts that way I have plenty of moist and delicious leftover chicken that I can slice or chop up the next day to use in salads or sandwiches.

Check out our easy to follow step-by-step “How to Poach Chicken” video.

Need a few more ideas?  Try out these recipes from our web site.

Apple Cider Poached Chicken and Arugula Salad

Poached Chicken and Fruit Salad with Mint Dressing

Poached Chicken and Goat Cheese Over Farfalle and Spinach

It’s a question that’s haunted parents for generations – how do you ensure your kids actually eat those school lunches?

It is essential that you plan ahead. Sit down with your kids and find out what their tastes are now (because they do change, sometimes daily!). Give them some accountability and let them help decide what goes in their lunches. Ultimately, you are the gatekeeper, but do a little planning with each child individually – your son in Grade 5 doesn’t want what your daughter in Grade 2 does, as their tastes are likely quite different.

Parents always ask me if it’s okay that kids eat exactly the same thing every day. The answer is yes, as long as it’s a balanced meal. And while it might seem like the impossible dream to make sure they eat properly right now, their tastes will change.

Start with the basics:

• Pack a fresh fruit or vegetable –both is even better.
• For a drink, the best options are skim milk, water or 100% fruit juice.
• 100% whole wheat bread is preferable to white bread.
• Experiment with a variety of grains and breads, such as pitas, buns, flat wraps and mini-bagels.
• Include a low fat protein and dairy each day.
• Avoid high fat cheese and processed luncheon meat.  Consider roasted chicken or turkey instead, with lots of vegetables – peppers, onions, tomatoes, lettuce.
• Instead of fruit in syrup, pack cut up fresh fruit or look for fruit packed in juice.
• Rather than cookies and snack cakes, try yogurt or low fat baked goods.

Remember food safety! Use an insulated lunch bag with a good ice pack or freeze a 100% juice box. If the bag is a little tired, get your kids excited about lunch by shopping together for a cool new lunch bag - and don’t forget to wash it out each day.

It’s not a good idea to surprise kids with something they’re not expecting.  It can be very embarrassing for them to unwrap a smelly salmon or egg salad sandwich. But if that’s what they ask for, go for it! As long as it’s a deal between parent and child it’s great to experiment.

Until next time, keep well,

Judy Foodie (Judy Scott Welden)

Have you signed-up for our monthly newsletter?  If not, what are you waiting for?

Our newsletter will keep you updated on all of our latest recipes, blogs and contests in one place!  To sign-up for the newsletter, go to www.chicken.ca and click on “subscribe” on the top right-hand corner of our homepage and enter your email address in the “Your email” field.  It’s as simple as that.

We’ll also be running contests on Facebook on a regular basis so don’t forget to” like” Canadian Chicken for your chance to be entered into our draws for one of these items.

• Stainless steel BBQ set
• Bamboo carving set
• Insulated cooler seat
• Stainless steel and bamboo utensil set
• Set of mugs

Enjoy our monthly newsletter and we hope to see you soon on Facebook!

What is a chicken cutlet?  It’s a boneless, skinless chicken breast that is pounded down very thinly to tenderize the meat.  It is then dredged in a mixture of flour, eggs and breadcrumbs before it is fast-fried in a skillet.  This method of cooking is a great way to save time on those busy nights!

What you’ll need:

• Boneless, skinless chicken breasts
• Plastic wrap
• Cutting Board
• Pounding mallet
• Eggs, lightly beaten
• Bread crumbs
• Flour
• Oil

Instructions:

1. Place eggs, flour and breadcrumbs in their own shallow plates.
2. Place chicken breast between two large pieces of plastic wrap.
3. Pound with the flat side of the mallet until chicken is ¼ inch thick
4. Heat the oil in a frying pan over medium-high heat.  Adjust the heat if the oil gets too hot.
5. First dip the chicken breast in the flour, making sure to cover both sides evenly
6. Dip the chicken into the eggs to coat both sides of the chicken
7. Dip the chicken into the bread crumbs to coat both sides of the chicken
8. Cook the coated chicken in the fry pan for about 2-3 minutes per side until the coating looks golden and chicken reaches an internal temperature of 165°F (74°C).

You can jazz up the flavour by adding your favourite herbs and seasoning to the breadcrumbs before coating the chicken.  I like to add oregano, fresh cracked pepper, a little salt and some grated parmesan cheese.

Note: the same technique is used for chicken parmesan, except the chicken is cooked in the oven with tomato sauce and cheese.

Check out our “How to Make Chicken Cutlets”  video here!

It may be BBQ season but sometimes you just need to get out of the heat!  These chicken wings are an awesome and effortless way to enjoy chicken while keeping cool indoors. 

What you’ll need:

• Cutting board
• Sharp knife
• Large sealable plastic back
• Chicken wings
• Seasoned breadcrumbs
• Baking sheet

Instructions:

1. Preheat oven to 375°F (170°C)
2. If you are working with the full chicken wing, you’ll need to use a sharp knife to split it at the joint.  If you’re pressed for time, you can get them pre-cut.
3. Place seasoned bread crumbs in a sealable plastic bag along with the chicken wings and shake the bag until each wing is well coated.
4. Place the wings on a baking sheet and then into the oven.
5. Bake 20 – 25 minutes, or until chicken reaches an internal temperature of 165°F (74°C).

Tips:

If you can’t find seasoned bread crumbs, you can buy regular bread crumbs and season them yourself by using your favourite seasonings.

If you like your chicken wings in sauce, simply toss them in your favourite chicken wing sauce, or try getting creative with seasonings and sauces.  Think Indian flavours for seasoning or a maple syrup BBQ sauce.  I personally, always reach for the hot sauce while my husband prefers honey garlic. I think it’s time I whip up a batch of chicken wings and be a little more imaginative.

Want to see how they’re made? Check-out our video on “How to Bake Wings” and let us know what your favourite chicken wing topping is in the comments!

Braising chicken is a great way to lock in moisture and flavour!  The braising method starts with browning (or searing) cuts of meat and then simmering them in liquid until they are perfectly tender. 

When braising chicken, you should use bone-in, skin-on pieces such as chicken legs or thighs.  Not only will they brown up nicely with the skin on but these darker cuts of meat will be moister than the white cuts.

Here’s a recipe that you can use to master the basics of braising.  Once you’ve got the hang of it, you can start experimenting with different flavours.

What you’ll need:

• 1 chicken in pieces (bone-in, skin-on)
• About 2 cups of vegetables (carrots, potatoes, mushrooms and onions), chopped
• 1 to 1 1/2 cups of braising liquid (wine, juice or broth)
• 1 large oven-safe pot
• 1 Tbsp butter
• 1 Tbsp oil

1. Preheat oven to 375°F (170°C)
2. Add oil and butter to the pan and melt over medium-high heat.
3. Add chicken pieces to the ban and brown in batches.  Set chicken aside.
4. In the same pot, add the vegetables and place the chicken pieces on top.
5. Pour in the braising liquid, cover pot with lid and cook in the oven for 45 minutes or until chicken reaches an internal temperature of 165°F (74°C).

Check out our “How to Braise Chicken” video here.

You already know that chicken is a good lean source of protein but did you know that cherries provide many health benefits as well?

They are high in antioxidants which protect your body's cells from damage and  they are also high in potassium which is needed for proper function of all cells, tissues, and organs.  They contain vitamin C which is also a powerful antioxidant and vitamin K which helps maintain strong bones.

Of course, there are many other fruits and vegetables that provide the same health benefits, but cherries are in season right now, so they are at their peak.

Try pairing them with chicken by making this tasty Chili Cherry BBQ Sauce and slathering it on your favourite cuts of chicken while they sizzle on the grill.

Do you have a chicken and cherry recipe that you’d like to share with us?  Let us know in the comments!

Last Friday was our last day of shooting our new series of “How-To” videos.  Everyone was in a great mood, with the weather in our favour and knowing that the weekend ahead was looking promising for more of the same!

We started off the day with “How to Make Your Basic Chicken Meatballs” and then on to“How to Make Chicken Tournedos”.  Both of these shoots went really quickly and we managed to move onto“How to Blacken Chicken” by late afternoon.

I have to say that on the last day of the shoot I was a little sad because I really enjoyed working with such an amazing group of people.  We all worked hard but we also had a lot of fun and some good laughs.

It was a great experience for me to be on-site for the making of these videos and being able to see first-hand how much work was put into each video.  The dedication and creativity of the team was very inspiring and I can’t wait to do it again!  Until then, back to my office setting, which I also enjoy very much.

When I arrived on-site on Thursday morning, the crew was already set-up and ready to go.  We decided to start the day off with the "What the Heck is Spatchcocking and How do You Do it?" video shoot.

Spatchcocking chicken is not a technique known to many but it is becoming more-and-more popular.  So what is spatchcocking and how do you do it?  Essentially it's chicken that is prepared by first cutting out the backbone with kitchen shears and then pressing down on the breastbone until the chicken becomes flattened - it's almost like butterflying a whole bird..  It actually makes for a super presentation when serving it to your family or guests.  
That video shoot took up most of the day.  It isn't that spatchcocking is difficult, it's that we had to do more video shots on this particular technique than the others.

In the afternoon we started on the "How to Make Beer Can Chicken".  We really lucked out on the weather!  It was hot (maybe a little too hot?) and sunny so we all got a good dose of vitamin D but made sure stay hydrated by drinking tons of water.

The day went long for the crew and they worked through until the late evening but everyone seemed to be having too much fun to even notice.  Once everyone was packed up, it was off to a good night sleep to have everyone up and ready the next day for day 3 of our "How To" videos!
 

Stay tuned for day 3 of the shooting of our new video series!

Day 1 – Wednesday July 13, 2011

On Wednesday, I had the privilege of being on-site for my first time ever to see how our “how-to” videos are filmed.  It was amazing to see how long it took to create a short, 1-minute video with the numerous takes, the skill and detail that is involved!

This will be a three-day process and I’m really excited to be here!

Just to give you an idea, we started our morning with our “How to Make Chicken Paté” video. What a process this was!  It took us all morning, and into the late afternoon!  To be fair, it was definitely one of the more detailed videos because of the process and sheer number of steps involved in making paté. 

We also managed to get our “How to Make a Decent Chicken Chilli” how-to make a decent chilli and “How to Make and AWESOME Stir Fry” videos completed, too!

By the time I left the scene, I was drooling from all of the aromas filling the air.

Stay tuned to find out how the rest of the week went and have a great weekend!

In a hurry for a healthy meal with what’s on hand? Chicken is an easy answer, and by adding just five ingredients you can whip up a variety of delicious meals in minutes.

• I always keep some grilled chicken on hand - you can easily make in the toaster oven, or in a grill pan on the stovetop. Steam some broccoli, cauliflower and carrots and serve with couscous. It’s easy to put together, totally nutritious and tasty.
• An easy recipe that doesn’t require a lot of measuring is a good stir fry. Use your favourite vegetable or whatever is in season. Add a lean protein like a chicken breast, cut into strips.  Serve it over brown rice with soya sauce. It’s a great dinner, satisfying and colourful.
• One of my favourites is a pasta bowl. Take any cooked long pasta and add roasted chicken and a marinara sauce. Serve it with a salad and you’ve got a tasty, quick, balanced meal.
• Try a chicken chilli supper. Cook ground chicken with some tomatoes and beans and serve it over a baked potato. Add a green salad and it’s another healthy, fast, satisfying supper.
• ‘Kitchen Sink Pasta’ takes advantage of the food you’ve already got in your kitchen. Cook a variety of vegetables with garlic, basil and salt-free broth then toss with cooked curly pasta and cooked chicken. Delicious!

These are some easy, go-to-meal ideas to add to your weekly meal plan. You can mix and match ingredients, depending on what you have on hand. Use these ideas to take advantage of seasonal vegetables and try a variety of whole grain pastas in all different shapes and sizes. These ideas all come together quickly and easily, making them perfect for weeknight meals.

Until next time, keep well,

Judy Foodie (Judy Scott Welden)

Have you checked out our “How-To” videos?  If you haven’t, you should.  Our series of how-to videos will teach you everything from poaching chicken to carving a whole chicken, just to name a few.  And we’re not done yet because next week, we’ll be creating 10 more videos to give you practical step-by-step instructions on how-to do almost everything chicken!

They are:

1.      What the Heck is Spatchcocking and How do You Do it?

2.      How to Make Chicken Tournedos

3.      How to Make Beer Can Chicken

4.      How to Make a Wicked Nacho Dip

5.      How to Blacken Chicken

6.      How to Make Your Basic Chicken Meatballs

7.      How to Make Chicken Paté

8.      How to Make an AWESOME stir fry

9.      How to Make a Decent Chicken Chili

10.  BBQ Sauces and Rubs – DIY

I’ll be on-site for the filming and will fill you in on the details of how it all went.  In the meantime, take a look at the videos that are currently available on our web site.

How to carve a whole chicken

How to poach chicken

How to brine chicken

How to stuff a whole chicken

How to braise chicken

How to make chicken cutlets

How to marinate chicken

How to bake wings

How to know when chicken is cooked

Enjoy!

You don’t have to be a master chef to come up with your own tasty chicken burgers recipes.   By using some of your favourite seasonings and ingredients, you can create a low-fat burger that will have you enjoying our short-lived Canadian BBQ season.

I like to experiment with different toppings and seasonings when I make my burgers, then when I find a favourite, I add it to my recipe repertoire.  This weekend, I’m going to get creative by using seasonings like curry or tarragon, or maybe I’ll create a Hawaiian chicken burger using grilled slices of pineapple.  The possibilities are endless!

Here’s my take on a Mediterranean flavoured burger which is not only delicious but reheats well so make plenty to have for leftovers the next day.

Spinach and Feta Chicken Burgers

• 2 lbs ground chicken
• 1 cup chopped cooked spinach, well drained
• 1 large shallot finely minced
• 1/3 cup feta, crumbled
• 2 cloves garlic, minced
• 2 tsp dried oregano
• 1/3 cup sun-dried tomatoes, packed in oil, drained and chopped
• 1 tsp lemon zest
• 1 egg
• 1/2 cup bread crumbs
• Salt and Pepper to taste
• Toppings: Hummus and grilled vegetables like zucchini, red pepper and portabella mushrooms.

Whether you top your burger the classic way or add your own pizzazz, chicken burgers are always a delicious meal choice!

Need more chicken burger ideas?  Here are a few from our recipe database at www.chicken.ca

Saucy Mozzarella Chicken Burgers - http://chicken.ca/recipes/view/saucy-mozzarella-chicken-burgers/

Easy BBQ Chicken and Bean Burgers - http://chicken.ca/recipes/view/easy-bbq-chicken--bean-burgers/

What’s your favourite chicken burger recipe?  Let us know in the comments.

Chicken is a popular healthy choice for dinner, and its versatility makes it the perfect go-to-starter for many meals. Why not try:

• Chilli cooked with ground chicken, black beans, stewed diced tomatoes and seasonings (pick your family’s favourite).
• Pan-fried chicken cutlets, served with a baked potato and broccoli.
• A pasta bowl of steamed veggies, such as broccoli with cauliflower, carrots, garlic and basil – tossed with whole grain pasta and cooked chicken
• Tacos with cooked shredded chicken, lettuce and tomato with taco sauce

Time saving tip: keep your family’s favourite recipes in a binder or folder that’s easily photocopied.  Keep a copy in your car so when you’re dashing into the grocery store during the week , you can just glance at it, pick up what you need and you’re set.

Many families switch up their go-to recipes four times a year. In the summer life is more casual, and it’s easy to barbeque.  In September, it’s back to school – menu planning can really help you get back into more of a routine. You really have to plan ahead, making sure you can use leftovers in some of your meals.

Make it easy on yourself! That way it’s much faster to get dinner on the table, get everyone fed and enjoy your time together before it’s on to sports practice, homework and everything else that needs to be done to be ready for the next day.

Until next time, keep well,

Judy Foodie (Judy Scott Welden)

No time for shopping today? No problem. Take this basic recipe and mix it up with whatever food is lurking in your cupboard:

Heat a 12 inch non-stick frying pan and add a little bit of canola oil. Stir in some ground chicken. When it’s fully cooked, add a drained and rinsed can of kidney beans, a can of tomato sauce, a cup of frozen corn kernels and whatever seasonings you like. Try a teaspoon of garlic powder and a teaspoon of chilli powder for a Mexico-inspired flavour. Bring it all to a boil and cook for about five minutes. Before serving, you can sprinkle some non-fat grated mozzarella over the top and let it sit until the cheese melts. You probably won’t have to call the kids for dinner because the savoury smell will already have attracted them to the kitchen.

The beauty of this basic recipe is you can easily change it up. If you don’t want to use frozen corn, try some frozen carrot coins or even frozen green beans. Tired of kidney beans? Then experiment with garbanzo, romano or any other type of canned beans. You can easily swap out the mozzarella for cheddar, Monterey Jack, or if your family is adventurous, some jalepeño havarti.

These are all essentially variations on a chilli, but it’s so easy to switch it up depending on what’s in your cupboard - and there’s no need for a special shopping trip! As a nutritionist, I really like that you can sneak in more veggies! Don’t be afraid to try something new as the flavours of garlic and tomato can help disguise the taste of most veggies, even when they’re not your family’s favourite.

Until next time, keep well,

Judy Foodie (Judy Scott Welden)

We’ll be back next week because today we’ll be celebrating Canada Day at Major’s Hill Park for our 19^th annual Great Canadian Chicken Barbecue where we’ll be serving up a tasty Royal Gala Sandwich! If you can’t join us for this fun-filled event, then you’ll want to read all about it next week on our blog! Stay tuned and here’s wishing you all a Happy Canada Day!

We’ve been so busy preparing for Canada Day that we’ve barely had time to keep up with our blog!  We couldn’t leave our readers hanging though, so here’s a blog from the past which should make your summer camping experience a little easier.

Camping is a great way to spend some quality time outdoors during the few Canadian summer months and if you can endure the bugs, there are a lot of activities, such as hiking and swimming, to keep everyone entertained and happy.  But one thing to seriously consider before heading to your camp site is what type of food to bring with you and how you’ll be storing it. Here are some handy tips to take some of the guess work out of it.

1.       PREPARE A MENU FOR YOUR TRIP

If you’re planning an overnight camping trip, you’ll still need to be careful of what foods to pack but less concerned than if you’re camping out for the week.  Planning a menu is a great way to make sure you have all the supplies you need.

Frozen meats such as chicken, are suggested.  Because they need time to thaw, they’ll stay cold for longer than fresh meat.  Pack a separate cooler specifically for your meats to avoid cross-contamination.  Consider marinating meat before freezing it; this way all you’ll have to do is thaw and cook it. Once thawed, meat should be consumed within two days, but most importantly, when cooking meat, make sure you have a food thermometer handy that way you’ll know when meat is properly cooked through. (You’ll find this information under “More Tips”)

Whole grain breads, such as bagels are great for breakfast.  Bring them frozen and let them thaw.  They’ll last longer this way.

Peanut butter is a great topper for bagels or other whole grain breads and is also a good source of protein.

Whole grain pastas can be boiled in a pot over an open fire with the proper camping cookware.  Add in tomato sauce, herbs and seasonings for a very simple dish that will please the kids, or add sundried tomatoes, garlic, herbs, seasonings and a splash of olive oil for a simple yet flavourful meal.

Sweet potatoes can be baked in foil and have plenty of flavour just on their own.  They are also packed with antioxidants!

Canned beans such as chick peas, red kidney beans and black beans can be heavier to carry but make great bean salads.  Because they are high in fiber, they’ll fill you up and you’ll probably have some leftovers.  Toss in a can of tuna, chicken or salmon for some extra protein!

Condiments such as oils, different types of vinegars, salt, pepper, dried herbs and spices are a great way to make marinades for your meats or a super tasty dressing for that bean salad!  You may want to consider some lemons, limes or oranges too!  Use the juice and zests to add some zing!

Granola and trail mix make a great snack!

Powdered Milkis a great option.  You can make as much as you need to last you one meal.  Your kids can also enjoy their favourite cereal for breakfast.

PLENTY of water!!! Keep any drinks in a separate cooler.  You’ll often be grabbing drinks from this cooler letting warm air into it, so avoid storing foods in the same cooler as your drinks. Remember, you are camping and therefore sharing the great outdoors with Canadian wildlife, so if you’ll be away from your camp site for a while, find a safe place to hide your food.  After all, you didn’t do all that meal planning to feed the raccoons and bears!

2.       KEEP THINGS COOL

Bring two coolers - Keep all foods in tightly sealed containers and separate meats and drinks into their own coolers to prevent any cross contamination.

More tips: The Canadian Food Inspection Agency offers some great tips on preventing food borne illness while camping, including a list of internal cooking temperatures.  Check out their handy tips here http://www.inspection.gc.ca/english/fssa/concen/tipcon/picnice.shtmll

Find us under “Canadian Chicken”on Facebook, “like” us and you’ll be entered to win an iPad2 – it’s as easy as that.  That won’t be all, though – we’ll have lots of great contests throughout the year – so join in on the fun!

You have until July 1^st to go for the iPad prize, so enter today and get the word out! So far we are up to 801 “Likes”!

Also, if you are in Ontario and you’re a fellow Tweeter, tune into Hot 89.9 every weekday at 2:35 p.m. Ottawa time. Host Kenny B will share an actual Tweet from one of today’s hottest stars and he’ll give three celebrity names.  The first called to correctly guess “Who Tweeted?” will be entered into a draw to win an iPod Touch, courtesy of Chicken Farmers of Canada!  There will be one more draw, this Thursday, June 30^th – so, time’s running out!

Thank you to all of our new Facebook friends and Twitter followers and good luck!

On June 6, 2011, some of our staff volunteered their appetites to choose the winning sandwich to be served to thousands of Canadians at our annual Great Canadian Chicken BBQ on Canada Day.

Here’s how it went down and here’s the recipe for the winning sandwich.

The Royal Gala was top choice but the Coronation sandwich was also absolutely delicious, which made the judging process very difficult.  Just because we’re not serving this other tasty sandwich on Canada Day doesn’t mean you shouldn’t give it a try, so here’s the recipe for all to enjoy!

The Coronation Sandwich

Marinade:

• ½ Cup of Vegetable Oil
• 1 tsp of Tarragon
• ½ tsp of Grainy Mustard
• 1/3 Cup of Peach & Orange Puree
• ¼ cup of Lemon Juice
• 1 tsp of Salt, Black Pepper

Sauce:

• 1 Cup of Mayonnaise
• 2 Tbsp of Horseradish

• 6-5oz Breast of Chicken
• 1 Head of Romaine or Green Leafy Lettuce
• 6 Sesame Buns
• Thinly Sliced Dill Pickles

1. Add all the marinade ingredients in a bowl and mix well.
2. Place all the chicken breasts in marinade cover and let sit in refrigerator for 8 hours.
3. Remove as much of the marinade from chicken as possible. (This will help reduce the flare-up smoke)
4. Grill the chicken breasts on each side for 3 to 4 minutes or until the internaltemperature reaches 165 ˚C.
5. Mix the mayonnaise and horseradish in a small bowl.
6. Spread a dollop of sauce on each side of the bun.
7. Place chicken breast lettuce and pickles on bun.

Tearing your hair out because your kids won’t eat your healthy food choices? Sometimes the solution is simple, but unexpected. One mom told me if the fruit is too big, her daughter doesn’t like it. She now buys the tiniest apples she can find and they disappear like magic.

Other parents tell me their kids give fruit the cold shoulder when it’s in the fridge but devour room temperature fruit. Try filling a bowl with grapes, bananas, tangerines and apples and keep it in plain sight on the counter or table.

Younger kids love to play with food, so serving snacks that allow them to play will ensure they get eaten.

• Dipping is good! Chunks or slices of fruit can be dunked in yoghurt; celery, peppers, carrots or cucumber (or be adventurous and try turnip) in any low fat dip are sure to please.
• Be an artist! Spread mini pitas or rice cakes with low fat cream cheese or peanut butter and then make a face with nuts or raisins.
• Kabobs are cool! Use cubes of cheese, chunks of cooked chicken or grapes on pretzel sticks. Fun to make and watch them disappear!
• Give them their own container of spread for whole grain crackers and banana chunks. Experiment with hummus, red pepper dip and low fat cream cheese.
• Offer a dull knife (those fancy dip spreaders are perfect) and let them cut a banana themselves.

As caretakers of our kids we often think we have to do it all for them. This is not the case!  Most kids like to put their own sandwiches and snacks together – that’s probably the appeal of those pre-made lunch kits kids seem to crave. Here’s how to recreate a lunch kit at home:

• Make a sandwich assembly line with bowls of shredded lettuce, tomato, peppers, onions etc and let them load up whole wheat buns or pita pockets.
• Send them to school with a nifty ‘Bento Box’ style sectioned lunch kit filled with a variety of foods where they can put the pieces together themselves.

Until next time, keep well,

Judy Foodie (Judy Scott Welden)

It came – with a vengeance.  Baby was sitting there, quietly eating his dinner (that should have been my first clue), and blam – projectile vomiting. Okay, I thought, it must have been something he ate.  We’ll take it easy for the rest of the day and see what’s what.   Nope.  He was sick several more times.   We did all the right things, fluids, showers, laundry, you name it. The next morning was a little better.  After negotiating with my husband, I went into work in the morning, he went in the afternoon – we traded off taking care of Little Man, since he obviously couldn’t go to daycare.  When I got there, he seemed a little better, so we went for a little walk and played quietly later in his room. 

Then, the phone rang.  “I’m sick,” came the sound of my husband’s strained voice, “I’ve got what the baby has, and worse. I’m coming home.” Worried that I was going to have to spend the next few days taking care of two sickies (and quietly boasting to myself about my super strong immune system), I got ready for the evening routine, bath, cuddle, bed – twice – once for each patient.

Suddenly, I felt like I was spinning.  Then, it hit me too. The three of us were sick – so very, very sick.  What a disaster.  You always hope that these things will space themselves out – but no luck in our case.  I’ve learned that it takes a special kind of strength that you pull from heaven-knows-where, to take care of a sick child while you yourself are feeling like death.  It wasn’t even a question – he came first.  My husband, on the other hand (and God bless him for it), was on his own.

We dragged ourselves to the doctor’s office the next day and were confirmed as having a Norwalk-type (if not Norwalk itself) virus. 

Short version:  Hubby and I got over it more quickly than Little Man – who was sick for nine agonizing days. Our place felt like a bio-hazard for a while there.  Several trips to both doctors and hospitals – even playing the Grandma card. She made the drive with no complaints.

Anyway, once we started to feel a little better, and could keep something down, the adults craved Pho – Vietnames rice noodle soup, with Vietnamese basil, lime and bean sprouts.  After the baby started feeling better, we indulged – he was able to enjoy it as much as we did.

I confess, we ordered out – but, had I felt a little better, I would have made my own.  In fact, for many days, while weakly clinging onto the walls as I walked, I imagined having the strength to make my recipe.

I would have put the following together:

Wrapped in some cheesecloth and tied off with a string – or in a tea diffuser

• 4 slices of ginger
• 2 cloves fresh garlic, smashed
• 2 tsp lemon rind, grated
• 1 tsp coriander seeds
• 2 cloves allspice

In the Soup

• 3 tbsp lime juice
• ½ onion, pulverized in the food processor
• 2 Tbsp fish sauce
• 6 cups chicken stock
• 2 cups of water
• 1 cooked chicken breast
• 3-4 cups cooked rice noodles
• 3 green onions, chopped

• Garnishes
• 1 lime, quartered
• Bean sprouts
• Fresh coriander
• Basil
• Hot sauce
• Hoisin sauce

Boil everything but the chicken and the noodles – including the spice bag – for about 5 minutes. Discard spice bag.

Slice chicken really thin.  Add to the boiling mix.  Add noodles to the mix and give it a minute or two. Serve with garnishes, so everyone can make theirs to taste.

Chicken noodle soup helps everything!

We’re all better now.  Thinking about getting my Pho stock ready for the next time and keeping it in the freezer.

For father’s day this year, skip buying Dad yet another tie and give him a gift he really wants like a good man meal!

Whether it’s for breakfast, lunch or dinner, you can always turn chicken into a great meal for Dad by cooking it up on the BBQ with flavourful sauces or marinades.

I’ve made this a no brainer by creating three different menus for you to choose from.

BREAKFAST – this recipe doesn’t use a BBQ but it takes a traditional breakfast sandwich and kicks it up a notch by adding chicken and vegetables like red peppers and mushrooms.  Yum!

• Chicken and Cheese breakfast muffins
• Hash brown potatoes
• Orange juice

LUNCH – Make sure you tell Dad that this sandwich uses beer in the marinade.  That should make him happy!

• Dad’s favourite chicken sandwich
• Garden salad with Dad’s favourite dressing
• Cold beer

DINNER – wings, wings and more wings! 

• Tandoori chicken wings
• Balsamic honey chicken wings
• Curried rum chicken wings
• Mixed green salad with Dad’s favourite dressing
• Cold beer

Happy Father’s Day to all you great Dads out there!

Just because you have tiny tots doesn’t mean you have to stop dining out. In fact, it’s important to teach table manners, appropriate restaurant behaviour and the ability to sit patiently to young children. Plan ahead. Do some homework ahead of time to find restaurants you know will have something on the menu that’s healthy and appeals to the whole family.

• Simple is often best when ordering for young ones, and a side dish of steamed vegetables can be the perfect order for toddlers.
• A plain baked potato or sweet potato mashed at the table is a great dinner with a bit of your chicken added to your kid’s plate.
• Restaurants with salad bars can be a good choice, as everyone can load up on their favourite veggies.
• Stir fries or pasta where you get to pick the add-ins are often good ways to find pre-schooler approved ingredients.
• Avoid the ‘kids menu’. It is usually full of high fat, high sodium selections with few vegetables or fruits. Instead, order from the adult menu and ask for a smaller portion, or ask for an extra plate and share your meal.
• Keep it healthy. Try ordering low fat salad, pasta with marinara sauce, chicken, baked fish, soup or a potato.
• Share a menu item with your child.
• Don’t be afraid to try something new. My friend’s daughter in Grade 2 LOVES sushi - you don’t always have to limit toddlers to typical kids’ menus. Lots of kids enjoy the adventure of trying something different.
• Keep your kids busy – a dietician friend recommends asking for carrot sticks and dip right away while you wait for the main meal to arrive.
• If you do opt for fast food, try to stick with a plain hamburger, fruit, milk and a salad.
• Encourage kids to order fat free milk, plain water or make your own ‘soda’ by mixing equal parts fruit juice and sparkling water.

Until next time, keep well,

Judy Foodie (Judy Scott Welden)

Today we are featuring one of CFC’s staff members, Eric Braff.  Eric is not only our expert Market Analyst here at CFC but an avid hockey player who puts much effort into keeping fit for the love of the sport. 

1.     At what age did you start playing hockey?

I started playing hockey at age 5. Growing up in Cole Harbour, NS we would play street hockey every day after school no matter what. It was almost like I was forced to play because everyone else played.

2.     How did you get into hockey?

My career took me from minor hockey in Cumberland, to Kingston in the OHL, to St. Francis Xavier University in the CIS, to Pensacola, Florida in the ECHL, then to four years in Europe (between London, Eng and Italy). I also tried out in the NHL for the LA Kings!  Currently I just play (twice a week) in the recreational leagues around Ottawa.   

3.     Which foods do you fuel up on before a game?

As a professional on every game day, I would start with a bowl of cereal around 9am, 3 scrambled eggs and toast around 11am, my main meal around 1:30pm would be some sort of pasta and chicken. (I would usually cut up a boneless skinless breast and mix it in with my pasta). Then I would take a nap from 230-4pm. At 4pm I would have a yogurt and an apple then head to the arena at 5pm. Game time is 7pm and I would eat a banana before warm up and then another banana after the second the period. That was my routine that never changed for the last 5 years of my career!!   

4.     Do you enjoy a cold pint and a few chicken wings with your teammates after a game?

After the game would vary, in Italy it would be pizza and a beer. But nowadays in the recreational league, I enjoy chicken wings and beer, before and after a game!

If you follow our blog then you already know that on Monday, June 6, we announced what tasty chicken sandwich we’ll be serving up on Canada Day and as promised, here’s the recipe for the Royal Gala Chicken Sandwich.

Marinade:

• ½ cup of Vegetable Oil
• ¼ cup of Apple Cider Vinegar
• ¼ cup of Lemon Juice
• 1 Tbs of Fresh Minced Mint
• ¼ tsp of Cinnamon
• ¼ tsp of Nutmeg
• 3Tbs of Organic Honey

Sauce:

• Equal portions of Royal Gala Apple Puree
• Hellman’s Mayonnaise
• Mix together Apple Puree & Mayonnaise until well blended
• 6-5oz Breast of Chicken
• Sesame Buns
• Romaine Lettuce
• Sliced Cheddar Cheese

1. Marinate Chicken Breast overnight in the fridge.
2. Remove from marinade, Grill on BBQ until cooked thru.
3. Place in Sesame Bun Top with Cheddar Cheese, Apple infused Mayonnaise, and Lettuce.

Don’t forget to join us for the Great Canadian Chicken BBQ at Major’s Hill Park on July 1^st where we’ll be serving up this tasty sandwich starting at 10:00 a.m. to 6:00 p.m., or until supplies last!

Hey folks – Quick, shameless plug!

We’re having a contest!  Are you on Facebook?  Look us up at Canadian Chicken!  If you “like” us, we’ll put you in the running to win an iPad 2!  It’s that simple – you only have until July 1^st, though!  Tell your friends!

Also... Who Tweeted?

Live in Ottawa?  Like listening to Ottawa radio from wherever you are?  Tune into Hot 89.9 every weekday at 2:35 p.m. Ottawa time! Kenny B will share an actual Tweet from one of today’s hottest stars and he’ll give three celebrity names.  The first called to correctly guess “Who Tweeted?” will be entered into a draw to win an iPod Touch, courtesy of Chicken Farmers of Canada!  There are four draws for each week in June, so tune in today!

Last weekend I made a marinade for two large chicken breasts which I grilled on the BBQ.  They were delicious!  I didn’t use a recipe, I just used what I had on hand and the chicken turned out so moist and flavourful.

Ingredients:

• 2 large chicken breasts
• 1 cup lemon juice
• ½ cup olive oil
• 2 large cloves of garlic
• 11/2 Tbsp. dried oregano
• Salt and pepper

Instructions:

1. Mix all marinade ingredients together in a plastic container or a large sealable freezer bag.
2. Pierce holes in raw chicken with a fork and place in marinade.
3. Marinate in the fridge for up to 24 hours.  The longer the better just don’t exceed 24 hours because the acid can start cooking the meat.
4. Heat BBQ to Medium heat until the grill is nice and hot. Place chicken directly on rack and let it sear on both sides (6-7 minutes per side).  Cook chicken until it reaches and internal temperature of 165°F (74°C).

Note - This is also a perfect marinade for making delicious shish kebabs!  Just make sure to cube the chicken before placing it into the marinade for the full flavour effect.

Check out our tutorial on how to marinate chicken.

It’s a CFC Canada Day tradition!  Every year we sponsor a BBQ on Major’s Hill Park where we serve up thousands of tasty chicken sandwiches and chicken Caesar salads to satisfy the appetites of the patriotic crowds. This will be CFC’s 19^th year sponsoring The Great Canadian Chicken BBQ and it’s going to be an exciting one because not only will we be celebrating the birth of this amazing country, we’ll be celebrating it with hundreds of thousands of people who will swarm Ottawa’s downtown core to catch a glimpse of the visiting royal couple, William and Kate.

This brings me to the sandwich we’ll be serving on July 1st. With the help of the talented chefs at the Centurion Conference and Event Centre, who created the sandwich and with a few very hungry CFC staff volunteers who sampled the sandwich, we all agreed that the Royal Gala apple was the perfect way to add a little royal twist. 

Here are a few comments from the very hungry CFC staff:

“This is a classic chicken sandwich” – Eric Braff

“I like the apple and cheddar flavour because it’s not too strong” – Stephanie Turple

“Very good sandwich and I like the apple and cheddar flavours” – Elyse Ferland (that’s me!)

“A good classic chicken sandwich” – Lisa Riopelle

Here’s how it’s made:

It starts with a thick chicken breast that is marinated in a mixture of vegetable oil, dry mint, cinnamon, nutmeg, honey, apple cider vinegar, lemon juice and salt and pepper and then grilled to perfection.   Then a soft sesame bun is sliced in two and smothered in a royal gala apple mayo and a slice of cheddar cheese.  Put them all together and that’s the Royal Gala sandwich.

The sandwiches were devoured in about two seconds flat so I can honestly say that if you come join us at the Chicken Corner at Major’s Hill Park on July 1^st you will not be disappointed.  The event gets rolling at 10:00 a.m. to 6:00 p.m., or until supplies last.

Stay tuned, because in the next few days I’ll be sharing the complete Royal Gala sandwich recipe for you to try at home.

It’s been a muggy week, not that I’m complaining because this is what we Canadians have been waiting for.  Summer is finally here!  I usually take advantage of this superb weather to fire up the BBQ but when it’s too hot and humid, I avoid the BBQ as well as my oven.

So here’s what I’m whipping up for dinner tonight.  I’m making a fresh Pico de Gallo which I will serve with diced breast from a store-bought rotisserie chicken and whole grain tortilla chips.  I’ll serve the chicken on one plate the tortillas will go into a bowl and the Pico de Gallo will also have its own bowl.  I’ll have a bottle of my favourite hot sauce just in case I need a little extra zing!

Pico De Gallo:

• 5 ripe red tomatoes, diced (I prefer to use plum tomatoes)
• 1 cup sweet onion, diced
• 1 jalapeno pepper, finely diced (or to taste)
• 1/2 cup fresh cilantro, chopped (if you don’t like cilantro, use flat leaf parsley)
• Juice of 1 small lime
• 3/4 teaspoon salt (or to taste)
• 1/8 teaspoon cayenne pepper (optional)

You can also add 1 tablespoon of olive oil if you like a saucier consistency.  I leave it out because I like to experience the real freshness of the vegetables.

Mix all of the ingredients together in a glass or plastic bowl.

Place desired amount of chicken on your favourite tortilla chip and top with Pico de Gallo.  Add a small splash of hot sauce if you like the extra kick.

Me again!  My pantry contents are really starting to whittle away, which is great, because I’ve managed to save a ton on grocery bills over the past few weeks.  As a result, over the weekend, I was inspired to make healthy pasta salad! 

What I already had:

Cooked diced chicken breasts, whole wheat rotini pasta, sun dried tomatoes in oil, Kalamata olives (left over from a birthday get together a few days earlier), Feta cheese, olive oil, red wine vinegar, oregano, Dijon mustard, garlic, pinch of paprika, salt, pepper.

What I bought:

Yellow bell pepper, red bell pepper and green onions.

What I used:

2 cups cooked diced chicken

2 cups cooked whole wheat rotini pasta

 4 sundried tomatoes, removed from oil and thinly sliced

¼ cup of Kalamata olives, pitted and sliced

¼ cup of crumbled Feta cheese

1 cup of mixed yellow and red peppers, finely sliced

½ cup diced green onions

Dressing:

¼ cup olive oil

4 Tbsp. red wine vinegar

2 Tbsp. Dijon mustard

½ tsp. dried oregano

½ tsp paprika

2 cloves garlic

1. Cook the pasta according to package directions.  Let it come to room temperature before adding the other ingredients.
2. In the meantime, mix together the dressing ingredients.  I like to do this by placing them in a jar or a tightly sealed plastic container and shaking it vigorously until it forms into a smooth creamy texture.
3. Once the pasta is cooled, add the rest of the ingredients and then toss it with the dressing.

For a lighter version of this recipe, you can add some of your favourite leafy greens.

Enjoy!

Amanda Garbutt and April Engelberg, the creators of The Hot Plate, are passionate food and media people and their drive and ambition has been recognized by the judges of the Toronto Up-Start Business Competition Wednesday this week (May 25).

Held by the MaRS Discovery District, the Up-Start Competition is the culmination of the Entrepreneurship 101 lecture series where participants are given access to business tips, tricks, tools and training to help their new business succeed. The Competition is a business pitch competition along the lines of CBC’s Dragon’s Den.

Amanda and April were in the category: Information technology, communications and entertainment and were declared winners of the Competition after judges heard all of the finalists’ 10-minute presentations. Deliberations took one hour before they announced The Hot Plate as the winner!

CFC is a proud sponsor of The Hot Plate blog, TV show and online environment which is an innovative resource for budget-friendly cooking. The Hot Plate is known for delicious, fresh, and cost effective meal ideas.

The appeal of The Hot Plate is the simplicity of the show, the delicious recipes that Amanda creates and the emphasis on cooking efficiently and within a budget. The shows are short, informative and always entertaining.

For more information on the award you can find their blog through their site at: www.thehotplate.net

In the meantime, we look forward to Amanda’s new and different creations and hope you visit their website too!

Want to cut calories but still enjoy satisfying snacks? It’s easy to shave significant calories off  your daily intake without sacrificing taste or treats. Think of it as creative calorie conservation. For example, a pound of lettuce has only 77 calories while a pound of chocolate has a whopping 2172 calories. Now I know no-one wants to eat a pound of lettuce and I’m not suggesting you do! I’m only pointing out that with a little creative substitution you can save calories, lose weight and still feel full.

Many studies show that eating the right lower calorie, denser foods provides longer lasting satisfaction and contributes to weight loss.

These options show that it’s not hard:'

• Try whole grain pasta, fruit, soup, salad and hot cereal instead of French fries and pizza.
• Rather than reaching for calorie-laden sweets like cookies, reach for a sweet orange or grapes.
• Craving chips and dip? Substitute pita chips and hummus or veggie sticks and low calorie dip – it gives you the same combination of creamy dip and crunchy food, but cuts down significantly on calories.
• Take a page from Canada’s Food Guide and eat a wide variety of foods.

The secret to cutting down on calories is eating more fibre and less fat, which fills you up with fewer calories.

Heading out to dinner? It can be hard on the waistline, but with a few tricks up your sleeve you can enjoy a night out without guilt:

• Choose a smaller portion or kids’ portion if you can – it will give you all the taste without overloading you with calories.
• Fill up first with a broth based soup and a salad instead of a massive bowl of creamy pasta (a very high calorie food!).
• When you order salad, ask for your dressing on the side and dip in the edge of a forkful for every bite.
• Trade the high fat salad dressing for vinegar and give your tired taste buds a wake-up call.

Remember, healthier choices actually keep you feeling full for far longer with fewer calories.

Until next time, keep well,

Judy Foodie (Judy Scott Welden)

Last night I made toasted sandwiches for dinner.  I don’t often eat sandwiches at dinner but sometimes I don’t feel like fussing so a healthy sandwich was just the key to keeping our appetites appeased.

I used leftover chicken from the night before using some dark and white meat and the sandwiches were delicious.

Here’s what I came up with.

• 2 cups of cooked chicken, cubed
• 3/4 cup of light mayonnaise
• 1 tsp lemon zest
• 2 Tbsp fresh dill leaves, finely chopped
• ¼ cup of red pepper, finely diced
• Fresh ground pepper, to taste
• Salt, to taste
• Red onion, sliced thinly
• Leaf lettuce
• 4 slices of sprouted grain bread or whole grain bread, toasted
• Butter (optional) for spreading on toast

1. Combine the first 8 ingredients in a glass or plastic bowl.
2. Toast the bread and spread a small amount of butter on each toast (if you are using butter)
3. Layer the ingredients on the toast starting with the chicken mixture, the onion slices and top with lettuce and sandwich together with another toast.

You can always substitute the type of bread.  This filling works well using pita pockets and tortilla wraps.  It’s really up to you.

Pot lucks aren’t supposed to be stressful.  They’re supposed to be fun!  The whole point of having any kind of party or gathering is so people can spend quality time together.

My suggestion for hosting a pot luck? Keep it simple.  Start off by making a list.  Having a list of options means you avoid having too much of one food at the table.  You can either be specific but it’s always nice to give people the option to make something they are familiar with so assigning a category, such as a green salad or a dessert is a good way to go.

You can also ask people to bring ready-made items like whole grain baguettes and crackers. Here are other items you can suggest to your guests or that you can easily pick up at your local grocery store.

• Vegetable platter
• Fruit platter
• Variety of cheeses
• Dips
• Fruit juices

When I host a party, I tend to make the bigger batch items that can be prepared in a slow cooker and kept warm.  It just makes sense.  Why ask your guests to transport big batches of hot foods when you can prepare them in the comfort of your own home?

Need some ideas?  Look no further!  I’ve made it easy by gathering up some of our most popular pot luck dishes.

Roasted Red Pepper and Chicken Lasagna - Not only is this lasagne gluten free but by using ground chicken and brown rice noodles it makes it a much healthier option than your usual lasagne.

Hot Spinach and Chicken Dip

Two Way Wings

Nacho Chicken and Bean Dip

Creamy Swedish Style Meatballs

If you follow our blog, you already know that I’ve put myself on a “de-hoarding” diet.  What I’ve been doing over the past few weeks is cleaning out my pantry of the foods I buy in excess that just end up sitting there collecting dust.  I am training myself to only buy a few grocery items at a time that can be used in recipes that incorporate many of the food items I already have on hand.

Last weekend, it was time to pull out the chicken broth!

Items on hand:

• Chicken broth
• Rice
• Onions
• Olive oil
• Freshly grated parmesan cheese

What I bought:

• 1 container of sliced mushrooms

1. Add 1 cup of rice to 1 ½ cups of chicken broth and cook rice according to package directions.
2. Finely dice 1 small onion.  Heat 1 tbsp olive oil in a frying pan and add diced onions.  Cook on medium high heat until golden brown.  Set onions aside.
3. In the same pan, add 1 tbsp olive oil and add the mushrooms and cook on medium high heat until the mushrooms are cooked through and slightly golden (don’t burn them)
4. Add the onions, mushrooms and grated parmesan (as much as you like), season with salt and pepper and toss together.

If you have parsley on hand, sprinkle some into the rice as well.  It’s also really tasty with a squirt of lemon juice.

I had ½ a cup of broth left over which I froze to use for another dish.

This rice dish makes a great side with grilled chicken and steamed broccoli.

Dinner for the family doesn’t have to be a daily disaster. Save your sanity with these five time saving tips for busy parents.

1. Plan ahead. Take a page from the restaurant book and plan a breakfast, lunch and dinner menu for the whole week.  Shop according to your menu plan. Restaurants don’t run by the seat of their pants and neither should you. You’ll be less tempted to order out when fighting the clock, and it’s easy to see if you’re including enough veggies or eating the four food groups. Don’t stress about trying a new recipe on a weeknight. Instead, simplify your daily life: make a list of 10 go-to-recipes the kids love for weeknights and save experimentation for the weekend. Get the kids involved too, in planning, shopping, preparing, cooking, and cleaning up.

2. Make leftovers your best friend. If you’re a family of three, cook for six. I’m only a family of two but I cook huge recipes and put portioned leftovers in the freezer. They’re perfect to pull out on crazy days when you crave homemade food but just don’t have time. Reheat and you’re set.

3. Take advantage of your freezer and other appliances that can lend a helping hand. Cook your meals in big batches and fill the freezer. Don’t let your slow cooker gather dust all summer - use it year round! With a little prep work the night before, you can just pull it out, load it up and plug it in. Any leftovers are a bonus – freeze for later.

4. Cut down on prep time. I really don’t like chopping onions. I just don’t have the technique. So I get out my food processor and cut up batches of onions (or carrots) ahead of time. They freeze well and that way I always have some on hand for omelettes, chilli, soup or whatever I’m making. It’s the same technique I use for preparing multiple recipes at the same time on TV when getting ready for a show, but you can do it at home too.

5. Organize your kitchen. When you open a jam packed cupboard and everything falls out it’s just discouraging. Declutter often to save time and stress. Just like a restaurant, it’s easier both to work in and clean up an efficient, organized kitchen – and you’ll be able to see that really, cooking can be fun!

Until next time, Keep well,

Judy Foodie (Judy Scott Welden)

Every now and then I like to go on-line in search of cookware and kitchen gadgets.  But today I was inspired by the gorgeous weather and decided it was time to go on a hunt for BBQ items.

Here are three items I’ll be purchasing for this summer.

BBQ Stir Fry Wok

Photo courtesy of http://citychef.ca

Transform your usual stir fry by cooking it grill style!  Toss your favourite veggies and cubed or sliced lean meats, like chicken, in a stir fry sauce or marinade then toss them in the wok and let your BBQ do its magic. 

The non-stick steel surface is easy to clean and the high sides and long handle make for easy flipping.

Where can you find this item?  http://citychef.ca/xcart/customer/home.php?cat=359

GrillPro Propane Genius Gas Level Indicator

Photo courtesy of  http://www.homedepot.ca

I should have purchased one of these a long time ago.  I hate it when I’m halfway through cooking time and the BBQ flame slowly dies on me.  It’s really, REALLY, frustrating.  So I’m going to give this Propane Genius a try.

It has a temperature sensor and is battery powered and apparently it plays a little tune for you when there’s about 2 hours of cooking time left in the tank. It also magnetically attaches to the propane tank or you can always keep it on your fridge door, whatever works best.

http://www.homedepot.ca

GrillPro Fajita Pan

Photo courtesy of  http://www.homedepot.ca

Who doesn’t like fajitas?  I LOVE fajitas, so I’ll be adding this fajita pan to my must-have list.

The cast iron pan heats up quickly and holds the heat to keep your fajita fixings nice and warm throughout dinner.  It can be used on a grill or in the oven so you can enjoy having fajitas all year round.

http://www.homedepot.ca

Are you looking to spice up your BBQ experience this year?  Well, look no further!  We have a great assortment of BBQ rub and sauce recipes that will have your taste buds thanking you for all the excitement.

Chili Cherry BBQ Sauce- http://chicken.ca/recipes/view/chili-cherry-bbq-sauce/

This isn’t your traditional BBQ sauce.  By using fun ingredients like dried sour cherries, port, cherry cola, chili sauce and balsamic vinegar, this recipe will be one to share with your family and friends at your next BBQ gathering.

Barbecue Chicken Rub- http://chicken.ca/recipes/view/barbecue-chicken-rub/

Rub a dub dub, thanks for the rub. Give your hands a good work out by rubbing this simple yet irresistible rub on your favourite cut of chicken. 

Cajun Drums- http://chicken.ca/recipes/view/cajun-drums/

Make sure you have plenty of wet naps available for these Cajun drums.  This unique sauce is both sticky and spicy and perfect for kids who like to get their hands dirty!

Coyote Roast Chicken with Chile Cinnamon Rub- http://chicken.ca/recipes/view/coyote-roast-chicken-with-chile-cinnamon-rub/

This Mexican-inspired rub uses a mix of ancho chili powder, cinnamon, cumin and thyme.  The addition of brown sugar pulls the flavours together.  By doubling or tripling the recipe, you’ll have plenty on hand to use when you have the urge to BBQ.

When your tummy is craving something yummy, you can still satisfy your hunger without packing on the pounds. Just try these quick and easy snacks:

• Spread peanut butter on apple slices.
• Make a mini sandwich with tuna or egg salad on a small whole wheat dinner roll.
• Blend low fat milk with frozen strawberries and banana to make a delicious smoothie.
• Stuff a small whole grain pita pocket with ricotta cheese and granny smith apple slices tossed with a dash of cinnamon.

You can always pump up the fun factor too by getting kids involved. Food that’s fun to make and eat means kids won’t even realize it’s healthy too.

• Try making snack kabobs with cubes of low fat cheese and grapes pushed onto a pretzel stick.
• Make that old family favourite, ants on a log.  Spread celery sticks with low fat cream cheese and then add raisins as the ants. It’s crunchy, chewy, and satisfying all at the same time with a tangy touch of sweetness and minimal calories!
• Peel a banana, dip it in yoghurt and roll it in crushed high fibre cereal. Freeze for a tasty treat.

Small snacks can pay off in a big way. Eat just 100 fewer calories each day and burn an extra 100 calories per day to create a 200 calorie deficit. The result is a loss of 1 pound every 18 days or 20 pounds per year - it’s a simple solution that works like magic!

Rather than ‘exercising’, think of adding activity to your day. A 150 pound person burns 100 calories just by walking for 20 minutes. Those 20 minutes don’t have to be spent on a treadmill in a stuffy gym, either.  Instead, enjoy the summer sunshine with your dog, park the car further away and walk the last block to your errands, gather the kids for a game of road hockey or shoot some hoops in the driveway.

You can even do 20 minutes of gardening or yard work to add some activity. Exercise doesn’t have to be scheduled when you make activity part of your day.

Until next time, keep well,

Judy Foodie (Judy Scott Welden)

Just when I thought I had it all locked up – Just when I thought I had a pretty thorough batch of recipes I could pull out at any time to give my little guy the meals he liked – Just when I thought I finally had a handle on getting him the nutrition he needed – he changed the rules.

A long day at work, unbelievably heavy traffic coming home, late into the house and I’d hummed the whole time, because I’d known I’d be able to fire up the stove and fix Little Dude’s favourite meal in no time at all.  So, we got home, we got settled, I cooked and WHAM – he didn’t want to touch a bite.  Neither of us was happy.

It didn’t end there.  Over the course of the week, the same thing applied for just about everything I had come to rely on.  It was like I’d become a bumbling idiot all of a sudden – once again, my baby had thrown me for a loop.  Green veggies?  Not a chance.  Old Faithful, mac and cheese?  Blech. 

Just to provide some perspective, let’s couple this with the fact that earlier in the week, in a colossal playtime fail, baby’s head butt resulted in my broken nose and hubby was working nights that week.  Alone, riding the Ibuprofen train (broken noses hurt!), I was stuck with a hungry, but picky baby.

After lots of cajoling, he ate what I’d given him, but I knew I had to find some new choices.  That weekend, because things were so busy, I’d fixed Baby something to eat and popped a homemade pizza in the oven for the adults, coupled with the fastest-prepared salad ever.  Did Baby want the delicious chicken, tomato and cheese dish?  No.  In a bold move, he snatched a slice of pizza off my plate and began eating it, smiling smug satisfaction. 

Well, the joke’s on you, kid, because you gave me an idea.  I can hide things in your food now, and you won’t even know it.  You see, said pizza was rife with chicken, tomatoes, broccoli and cheese.

Thus began the hunt for ways to introduce new foods.  So far, the biggest success has been quesadillas.  Here’s what I used – try it, vary up the ingredients.

• 2 small whole wheat tortillas (I found some super flax ones)
• 1 Tbsp cream cheese
• 3 Tbsp salsa
• 4 grape tomatoes, diced
• ½ cup chicken fillets, seasoned with tex-mex spices, baked and diced (I’d done this in advance)
• 2 Tbsp cooked black beans
• ½ cup grated cheese

Spread the cream cheese on both tortillas, then spread the salsa on both as well.  Sprinkle the tomatoes, chicken and black beans all over the surface of one tortilla and top with cheese.  Layer on the other tortilla.  Place on indoor grill or skillet.  Cook until one side is golden and crisp, then flip, doing the same for the other side.  Let rest for a few minutes, then use a pizza cutter to slice into wedges or strips.

Serve with a little bowl of sour cream for dipping and, voila! Sneaky nutrition!

Problem?  My husband complained that he wanted some quesadillas, too.  Thankfully, they are a snap to make and soon, we were all enjoying them.

Listen, I hope we can get to the point where His Highness eats a serving of something, with a side of veggies, etc. And right now, he’s just too little to be faced with the “you’ll eat what you’re given and you’ll be glad for it” approach (I don’t know if I even agree with that approach).

But, in the meantime…whatever works!

This Sunday is Mother’s Day and you know what that means: Put your day on hold and pamper Mom, because she deserves it!

Try doing something fun with the whole family, like making a brunch and decorate with lots of pretty flowers and, of course, some awesome gifts that will have Mom pampering herself during some much deserved “me” time.  Gifts, like a day at the spa or a manicure/pedicure, should give Mom enough time to unwind – or at least some!

For a healthy brunch, try this menu which includes one of our delicious brunch recipes, or switch it up and add some of your family favourites:

• Sparkling juice (or champagne)
• Coffee and tea
• Ground Chicken Hash Patties with Poached Eggs (Gluten Free)
• Fresh fruit (strawberries, sliced melon, sliced pineapple, grapefruit)
• Whole grain toast

This light breakfast will provide enough protein and vitamins to keep everyone’s energy going for a fun-filled Mother’s Day.

Happy Mother’s Day to all the Moms out there!

Despite this rainy spring weather, we all know that a much deserved summer is just around the corner.  So how will you keep your spirits up in the meantime?  By planning ahead for a fun and family filled BBQ party!

By planning ahead, you’ll not only cover all your bases to ensure that you have the most fantastic backyard party ever but you’ll have something fun to look forward to. You can plan based on the weather and plan the type of theme and food you’ll be serving.

Think beautiful and colourful patio lanterns, candles, music and lots of colourful plates.  Of course, make sure to have plenty of citronella candles to rid off those pesky mosquitoes.

Always have a good variety of healthy food and don’t be shy to ask your guests to bring a dish they like.

Here are some recipes from our site that are both healthy and that can be enjoyed by everyone.

Tropical Chicken Kabobs - http://chicken.ca/recipes/view/tropical-chicken-kabobs/

These kabobs use a variety of flavours including honey and freshly squeezed orange juice.  Threading sweet potato, pineapple and chicken onto the skewers make it a hit with both adults and children.

Gin & Tonic Kabobs with Mint Tabouleh - http://chicken.ca/recipes/view/gin--tonic-kabobs-with-mint-tabouleh/

These are perfect for the adults who enjoy the finer things in life.  This recipe also includes a really great recipe for a mint tabouleh salad.  Serve these with some gin and tonic on the side to complement the fresh taste of the mint in the salad.

Saucy Mozzarella & Chicken Burgers - http://chicken.ca/recipes/view/saucy-mozzarella-chicken-burgers/

These burgers are for the guys or anyone with a hearty appetite. By kicking the flavour up with your favourite tomato sauce, herbs, seasonings and cheeses, you won’t have to worry about laying out the usual burger condiments. Don’t forget to have vegetarian options for those guests who don’t eat meat and have plenty of non-alcoholic drink choices for the kids and those who are driving.

Enjoy your backyard BBQ party!