Kitchen time with The Kéb

250 g of All-purpose Flour (2 cups)
1 tea spoon of Baking Soda
1/2 tea spoon of Baking Powder
1/2 tea spoon of Salt
225 g of Soft Butter (8 ounces)
150 g of Sugar (3/4 cup)
220 g of Brown Sugar (1 cup)
2 Large Eggs, whisked
1 tea spoon of Vanilla Extract
1/2 tea spoon of Ground Nutmeg
110 g of Raisins (4 ounces)
90 g of Oats Flocks (1 cup)
130 g of Coconut Flocks (1 cup)
110 g of Dried Bananas (4 ounces)


1. Preheat the oven at 350¤F (180¤C). Cover a pastry plate with greaseproof paper.

2. In a large bowl, sieve the Flour, the Baking Soda, the Baking Powder and the Salt.

3. In the bowl of a culinar robot, whisk the Butter with the Sugar and the Brown Sugar for 5 minutes. Add the whisked Eggs, the Vanilla and the Nutmeg. Add the Flour Mix, the Raisins and the Oats and Coconut Flocks. Mix so every Ingredient is mixed together. Do not mix too much.

4. Put the Pastry onto the pastry plate, spreading it. Push the Dried Bananas into the Pastry. Cook in the oven for about 20 minutes or untill the Cookie is slightly golden.

5. Remove from the oven and let it completely cool down before serving.

6. Enjoy (For those who like the spongy Cookies and the slightly dry Cakes.)


Gives 8 portions.
Total time: 25 minutes + 20 minutes.
Source: Le Journal de Montréal. 

110 g of Softened Butter (4 ounces) + 1 soup spoon (For the Mold)
125 g of All-purpose Flour (1 cup) + 1 soup spoon (For the Mold)
60 g of Wholewheat Flour (1/2 cup)
2 tea spoons of Baking Powder (Baking Soda)
1/2 tea spoon of Salt
200 g of Sugar (1 cup)
2 Large Eggs
2 Squashed Ripe Bananas
125 mL of  Fresh Cream (1/2 cup)
5 Stoned Prunes, in halves


1. Preheat the oven at 180¤C/350¤F. Butter and Flour up a mold for a Loaf of 450 g (1 pound).

2. Sieve the Flour, the Baking Powder and the Salt.

3. In the bowl of a culinar robot, whip the Butter and the Sugar for 5 minutes. Add the Eggs. Add the Mix of Flour and carefully stir. Add the Squashed Bananas and the Fresh Cream. Carefully mix.

4. Pour half of the Dough in the mold. Cover with the Prunes Halves, the pour the remaining Dough. Cook in the oven for about 45 minutes or untill a toothpick put in the middle of the Cake gets out clean.of Dough.

5. Remove from the oven and let it rest for 5 minutes. Turn it upside down on a grill and let it cool down.

6. Enjoy (The good fall Cake to fill the whole family's lunchboxes.)


Gives 6 portions.
Total time: 45 minutes of Cooking + 5 minutes of Rest + 20 minutes.
Source: Le Journal de Montréal.

3 Avocados, in halves
60 mL of Mango Juice (1/4 cup)
2 Large Manogs, peeled and diced
3 soup spoons of Mayonnaise
1 soup spoon of Fresh Cream
2 soup spoons of Thinly cut Coriander
Salt and Pepper


1. Peel and cut the Flesh of an Avocado into little dices. Put them in a large bowl and baste with the Mango Juice. Add the Mango dices. Salt and pepper them.

2. In a little bowl, mix the Mayonnaise, the Fresh Cream and the Coriander. Pour into the large bowl and mix. Cover and let it rest for 10 minutes.

3. Tranfer the Mix into the Avocado Halves. Immediately serve.

4. Enoy (Note: If you want to serve this plate well fresh, cover and refrigerate for 1 hour before serving.)(Here's a beautiful Salad to serve as starter dish or as a light meal.)


Gives 4 portions.
Total time: 10 minutes of Rest + 20 minutes.
Source: Le Journal de Montréal.

2 Fennels, without Tops, cut into quarters. (700 g)
2 Onions, thinly cut (400 g)
1/4 cup of Olive Oil (65 mL)
4 tea spoons of Olive Paste (20 g)
800 g of Cod Fillet, soaked up and cut into 4 portions
3 soup spoons of Lemon Juice (45 mL)
Salt and Pepper to taste
4 tea spoons of Extra-Virgin Olive Oil (OPTIONAL)


1. Preheat the oven at 230¤C/450¤F. Oil up an oven plate.

2. Boil the Fennels untill they are Al Dente, so for about 6 minutes.

3. In the meantime, in a frying pan, sweat the Onions 3 minutes in 1 soup spoon of Olive Oil. Lightly salt them and transfer them into the oiled plate. Smear the Olive Paste on the Cod pieces and put them on the Onions and make sure to cover them well so they won't burn. Pour the remaining Oil and the Lemon Juice on the Cod.

4. Cook in the center of the oven from 12 to 15 minutes, untill the Flesh of the Fish is opaque and detach itself easely with a fork. Salt and pepper it to taste.

5. Serve the Cod with the Fennels, sprinkle everything with a string of Extra-Virgin Olive Oil (OPTIONAL).

6. Enjoy.


Gives 4 portions.
Total time: 20 minutes of Cooking + 10 minutes.
Gives 340 Calories/portion.
Cost per Portion: 3,50 $CAN.
Suggested Starter Dish: Celeriac Remoulade.
Suggested Dessert: Mint Sugar Bananas and Strawberries bowl.
Source: Cahier Casa (Via Le Journal de Montréal.)

24 Strawberries, hulled and in slices
450 g of Raspberries (1 pound)
225 g of Blackberries (8 ounces)

For the Syrup:

250 mL of Marple Syrup (1 cup)
250 mL of Orange Juice (1 cup)
60 mL of Lemon Juice (1/4 cup)
200 g of Sugar (1 cup)
3 soup spoons of Orange Zest
1 soup spoon of Lemon Zest
1 soup spoon of Orange Blossom Water
1 pinch of Ground Cardamom (OPTIONAL)


1. Prepare the Syrup. In a saucepan, pour the Marple Syrup, the Orange Juice and the Lemon Juice. Bring to a boil while stirring. Add the Sugar and the Orange Zest. Cook 15 minutes, at Medium heat, while keeping stirring. Remove from heat. Add the Orange Blossom Water and the Cardamom. Leave it to rest 30 minutes.

2. In a service plate, place the Fruits. Baste with the Citrus Fruits Syrup and immediately serve.

3. Enjoy (A simple Salad to prepare in advance and to share with friends.)


Gives 4 portions.
Total time: 15 minutes of Cooking + 30 minutes of Rest + 10 minutes.
Source: Le Journal de Montréal.

For the Cake:

1 White Cake Preparation
Warm Marple Syrup, in adequate quantity
2 Gelatin sachets
175 mL of Raspberries Purée
150 mL of Raspberries Yogurt
50 mL of Sugar
250 mL of 35% Cream

For the Raspberries Topping:

125 mL of Raspberries Purée
50 mL of Sugar
1 Gelatin sachet, swelled in 2 soup spoons of Cold Water and diluted in 3 table spoons of Hot Water


1. Prepare the Cake Dough as it is indicated on the box. Pour a small layer in a mold of 9 inches by 13 inches (1/4 inch to 1/2 inch deep) and cook in the oven from 10 to 15 minutes. Keep the remaining Cake Dough for another use.

2. In a little bowl, soften the Gelatin in Cold Water.

3. In a bain-marie, heat the Fruit Purée, remove from heat and add the Gelatin; Leave it to cool down.

4. Add the Fruit Purée to the Raspberries Yogurt. Add the Sugar and let it set in the fridge from about 5 to 10 minutes. In the meantime, whip the Cream with an electric whip.

5. Carefully add the Cream to the Yogurt Mix with a spatula.

6. Coat the Cake with Warm Marple Syrup. Pour the Yogurt Mix on the Cake and put it in the freezer from 2 to 3 hours.

7. Make the Raspberries Topping: In a saucepan, bring to a boil the Fruit Purée and the Sugar. Remove from heat and add the Gelatin (Formely prepared as instructed in the Ingredients). Well mix together then let it cool down. Pour on the Yogurt Mousse and refrigerate.

8. Enjoy (An alternative: Replace the Raspberries by Strawberries, Blueberries, other Little Fruits or a mix of these Little Fruits.)


Give 1 Cake. (8 portions)
Total time: 15 minutes of Cooking + 3 hours 15 minutes of Maceration + 20 minutes
Source: Sur la Route des Maraîchers (via Journal L'Express de Drummondville)

2 soup spoons of Butter
225 g of Lardons (8 ounces)
2 Shallots, thinly cut
225 g of Pearl Barley (8 ounces)
750 mL of Chicken Stock (3 cups)
225 g of Deepfrozen Little Peas (8 ounces)
2 Zucchinis, in sticks
4 soup spoons of Grated Parmesan
225 g of Parmesan Chips (8 ounces)
Salt and Pepper


1. In a large saucepan, melt the Butter. Add the Lardons and the Shallots. Brown 5 minutes at Medium heat, untill the Lardons are golden. Add the Pearl Barley and brown for another minute. Pour the Stock and bring to a boil. Lower the heat and let it stew for 25 minutes, stirring it often.

2. Add the Little Peas and the Zucchinis. Cook 10 minutes at Medium heat, stirring them often.

3. Remove from heat. Salt and pepper it. Add the Grated Parmesan and mix.

4. Put it into a large bowl. Serve with Parmesan Chips.

5. Enjoy (A delicious way to use the Vegetable Remains in this plate that we can serve warm or cold.)


Gives 4 portions.
Total time: 40 minutes of Cooking + 20 minutes.
Source: Le Journal de Montréal.

125 mL of Béchamel (1/2 cup)
3 soup spoons of Pesto
4 Slices of Pain aux Raisins
4 Slices of Chicken
12 Dried Tomatoes
110 g of Grated Provolone Cheese (4 ounces)
1/2 tea spoon of Dried Marjoram
1 soup spoon of Butter


1. Preheat the oven grill at High. Cover a pastry plate with greaseproof paper.

2. In a bowl, mix the Béchamel with the Pesto. Smear 2 Slices of Bread with the Mix. Cover with Chicken Slices and Dried Tomatoes. Cover everything with the Provolone.

3. Place the garnished Slices of Bread on the plate. Put it under the grill for about 4 minutes, or untill the Cheese is melted.

4. Remove from the oven. Sprinkle with the Marjoram and cover with the second Slice of Bread. Smear with Butter.

5. Put it back in the oven for 3 minutes. Remove from the oven and immediately serve.

6. Enjoy (A true Croque-Gourmet with a few flavors of Italia.)


Gives 2 portions.
Total time: 10 minutes of Cooking + 10 minutes.
Source: Le Journal de Montréal.

2 soup spoons of Fresh Mint, thinly cut (5 g)
1/2 Onion, thinly cut (100 g)
1/3 cup of Sherry OR Brandy (85 mL)
2 tea spoons of Ground Pepper Grains
4 Garlic Cloves, thinly cut
1/4 cup of Olive Oil (65 mL)
4 Lamb Chops (800 g)
4 Potatoes, non peeled and cut into segments (800 g)
Salt and Pepper to taste


1. In a bowl, well mix the first 4 Ingredients, 2 Garlic Cloves and 3 soup spoons of Oil. Add the Chops, cover and let them rest in the fridge for at least 8 hours or a whole night.

2. Blanch the Potatoes 5 minutes in a Salted, Boiling Water-filled saucepan. Strain them well and toss them into the remaining Garlic and Oil. Salt and pepper them. Cook on the hot barbecue untill they are golden and crispy, so for about 15 minutes.

3. Put the Chops on the barbecue at Medium-High heat. Cook 5 minutes per side, smearing them with some Marinade from time to time. Salt and serve with the Potatoes.

4. Enjoy.


Gives 4 portions.
Total time: 15 minutes of Cooking + 10 minutes.
Gives 340 Calories/portion.
Cost per Portion: 6,30 $CAN.
Suggested Starter Dish: Avocado and Tomato Salad.
Suggested Dessert: Strawberries Ice Cream.
Source: Cahier Casa (Via Le Journal de Montréal.)

4 Potatoes, peeled (800 g)
2 tea spoons of Fresh Italian Parsley, minced (5 g)
1/4 Onion, thinly cut (50 g)
1 Egg, Large size
400 g of Lean Ground Beef
1 1/2 soup spoon of 2% Milk (23 mL)
1/4 tea spoon of  Ground Jamaica Pepper (1 g)
1/4 tea spoon of Salt (2 g)
Pepper to taste
2 soup spoons of Brown Sugar (25 g)
2 soup spoons of Dijon Mustard (30 mL)
2 tea spoons of Cider Vinegar (Apple) (10 mL)
2 tea spoons of Canola Oil (10 mL)
2 tea spoons of Olive Oil (10 mL)


1, Boil the Potatoes untill they are very tender, so for about 20 minutes. Mash half of a Potato and put it into a bowl. Add 1 tea spoon of Parlsey to it. Add the Onion, the Egg, the Meat, the Milk, the Pepper, the Salt and the Pepper. Mix everything with your hand  untill you get an homogenous concistancy. Create Meatballs from 2 to 3 centimeters of diameter, then put them on a tray, cover them and put them into the fridge for at least 1 hour up to a whole night.

2. In the meantime, mix every remaining Ingredients except the Olive Oil, untill the Brown Sugar is dissolved.Reserve. Preheat the oven at 175°C/350 °F. Cover a plate with aluminium paper. Put the Meatballs on the plate and smear them with the Sauce. Cover the Meatballs with an aluminium paper sheet and cook at the center of the oven for about 25 minutes.

3. Serve the Meatballs with the Boiled Potatoes and the remaining Sauce.

4. Enjoy.


Gives 4 portions.
Total time: 60 minutes of Cooking + 30 minutes.
Gives 450 Calories/portion.
Cost per Portion: 3,50 $CAN.
Suggested Started Dish: Marinated Goat Cheese and Mesclun Salad.
Suggested Dessert: Little Fruits Salad.
Source: Cahier Casa (Via Le Journal de Montréal.)

60 g of Oil Anchovy Fillets (2 ounces)
1 soup spoon of Extra-Virgin Olive Oil + 1 tea spoon
1/2 tea spoon of Vinegar
1 Pinch of Pepper
8 Shallots
5 soup spoons of Cut Parsley
12 Slices of Baguette, grilled
2 Tomatoes, in slices
2 soup spoons of Dry Breadcrumbs
1 Garlic Clove, squashed
1 tea spoon of Cut Thyme
2 Little Red Tomatoes
2 Little Yellow Tomatoes


1. Preheat the grill of the oven.

2. In a mortar, grind the Anchovies to obtain a Paste. Add 1 soup spoon of Oil, the Vinegar and the Pepper. Mix. Add the Shallots and half of the Parsley.

3. Smear the Grilled Bread with the Anchovy Paste. Cover with the Tomato Slices. Place the Slices of Bread on a pastry plate.

4. In a culinar robot, mix the Breadcrumbs, the squashed Garlic, the remaining Parsley, the Thyme and 1 tea spoon of Oil. Put it on the Tomatoes.

5.Golden 5 minutes under the grill of the oven.

6. Remove from the oven and serve.

7. Enjoy (For a beautiful Starter Dish, or even a lunch easy to prepare, this meal of Nice smell of Provence.)


Gives 4 portions.
Total time: 5 minutes of Cooking + 15 minutes.
Source: Le Journal de Montréal. 

1 1/2 cup of Strawberries (220 g)
1 Stem of Celery, thinly cut (50 g)
1 Onion, cut thinly (200 g)
1 soup spoon of Butter (15 g)
2 soup spoons of Olive Oil (30 mL)
1 2/3 cup of Arborio Rice (300 g)
1 cup of White Wine (250 mL)
2 cups of Warm Chicken Stock (500 mL)
Salt and Pepper to taste


1. Put the Strawberries in the bowl of a culinar robot, but reserve some for the final garnishing. Mix untill you get a vivid red smooth Coulis, so for about 1 minute. Reserve.

2. In a saucepan, brown the Onion and the Celery in the Butter and the Olive Oil for 3 minutes untill they become translucid. Add the Rice and sauté everything for 2 minutes,stirring it. Add the Wine and the Strawberries Coulis.

3. Add the Warm Stock, gradually, about from 1/2 to 3/4 each time, just enough to cover the Rice, just make sure the Rice absorb each addition of Liquid. You must keep the Stock very warm during the whole preparation.

4. The Risotto is ready about 20 minutes later, when the Grains won't absorb anymore Liquid and are tender on their exterior but still firm in their interior (Al Dente). Near the end, if the Rice isn't yet finished cooking and you don't have any Stock left, you can use Water instead.

5. Leave it to rest 2 minutes. Season with Salt (not much if the Stock is already salted) and Pepper to taste. Garnish with the reserved Strawberries and serve.

6. Enjoy.


Gives 4 portions.
Total time: 20 minutes of Cooking + 10 minutes.
Gives 370 Calories/portion.
Source: Le Journal de Montréal.

6 Large Frankfurt Sausages (or other Sausages)
500 mL of Béchamel Sauce (2 cups)
2 soup spoons of Thinly Cut Dill
8 Little Cooked Potatoes, in halves
225 g of Grated Cheddar (8 ounces)
Salt and Pepper


1. In a pan, put the Sausages in some Water. Cover them and bring to a boil for 5 minutes. Remove from heat and let them rest for 5 minutes. On a plank, cut the Sausages in thick slices.

2. Preheat the oven at 400¤F (200¤C).

3. In a saucepan, mix the Béchamel and the Dill. Salt and pepper it. Heat it while stirring it for 5 minutes.

4. In individual saucepans, share the Potato Halves.Cover with the Sausages Slices. Baste with the Béchamel. Sprinkle with Grated Cheese. Cook in the oven for about 20 minutes, or untill the Cheese had melted and is slightly golden.

5. Remove from the heat and serve.

6. Enjoy (A little heartwarming dish that will please the whole family. You can prepare it with Sausages remains).


Gives 4 portions.
Total time: 25 minutes of Cooking + 20 minutes.
Source: Le Journal de Montréal.

0.7 ounce of Pomegranate Syrup
2 ounces of Ginger Ale (Canada Dry)
2 ounces of Lemonade (soda, Spite, 7Up)


1. Pour the Ingredients in a glass with a few Ice Cubes, and stir well with a spoon.

2. Serve in a long glass.

3. . Enjoy.


Gives 1 portion.
Source: Cahier fête des pères (via Le Journal de Montréal).

1/2 Onion, roughtly cut (100 g)
1 can of 796 mL of Canned Navy Beans
3 soup spoons of Classical Dressing (45 mL)
2 cans of 170 g of Canned Tuna
4 tea spoons of Garlic and Parsley Stock (20 mL)
Salt and Pepper to taste
2 Tomatoes, sliced (240 g)
4 soup spoons of Fresh Italian Parsley (20 g) (OPTIONAL)


1. Soak the Onion for 30 minutes in a little bowl of Water and some drops of Vinegar.

2. Strain and rince the Beans and put them into a bowl. Add the Onion and the Tuna.

3. Baste with Clasical Dressing, then add the Garlic and Parsley Stock. Salt and Pepper it, then well mix everything.

4. Leave it to rest for about 10 minutes, then share it in individual plates, add the Tomatoes and the Parlsey Leaves in garnishing. Serve.

5. Enjoy.


Gives 4 portions.
Total time: 10 minutes of Waiting + 30 minutes.
Gives 470 Calories/portion.
Cost per Portion: 2,60 CAN$.
Suggested Starter Dish: Curry flavored Carrots Soup.
Suggested Dessert: Caramelized Peaches.
Source: Cahier Casa (Via Le Journal de Montréal).

400 g of Beef Sirloin, OR Sirloin Steak, cut into slices of 1 centimeters
1/4 cup of Soy Sauce (65 mL)
3 soup spoons of Cornstarch (25 g)
2 tea spoons of Sugar (8 g)
1 soup spoon of Fresh Grated Ginger (15 g)
2 Onions, roughly cut (400 g)
2 Green Peppers, cut in squares (300 g)
3 soup spoons of Garlic Cloves, minced or squashed
1 Dried Red Pepper, minced
3 soup spoons of Canola Oil (45 mL)
500 g of Deepfrozen Vegetables Mix
Salt and Pepper, to taste
1 1/3 cup of Brown Rice (240 g)


1. Mix the Meat with the Soy Sauce, the Cornstarch, the Sugar and some Grated Ginger. Let it rest in the fridge for at least an hour.

2. Preheat the oven at the minimal temperature. Heat 1 soup spoon of Oil in a frying pan. Brown the Onion, the Garlic, the Pepper and the Red Pepper. Slightly salt and cook for about 5 minutes untill they are tender. Add the still deepfrozen Vegetables and sauté them for 5 minutes untill they are translucid, but still crunchy. Reserve the Vegetables in a plate in the heat of the oven.

3. Add the remaining Oil in the frying pan with the Marinated Meat, but reserve the Marinade. Shake everything often from 5 to 7 minutes at Medium heat, untill the nearly complete cooking of the Meat. Put the Vegetables back in the frying pan and the remaining Grated Ginger. Add the Marinade Juice. Cook for about 2 more minutes. Salt and pepper to taste.

4. Serve on a strained Rice bed.

5. Enjoy.


Gives 4 portions.
Total time: 1 hour of Marination + 20 minutes of Cooking + 10 minutes.
Gives 510 Calories/portion.
Cost per Portion: 3,90 CAN$.
Suggested Starter Dish: Crunchy Green Lettuce.
Suggested Dessert: Tricolor Fruit Salad.
Source: Cahier Casa (Via Le Journal de Montréal).

3/4 cup of Olive Oil (190 mL)
2 soup spoons of Paprika (15 g)
1 tea spoon of Cayenne Pepper (5 g)
6 Garlic Cloves, thinly cut
20 Leaves of Fresh Sage, thinly cut (5 g)
2 tea spoons of Dried Marjoram (1 g)
1/2 soup spoon of Salt
1/4 tea spoon of Ground Pepper
2 Pork Fillets (600 g)
4 Potatoes, non peeled, cut into 4 segments (800 g)
2 Branches of Fresh Rosemary, thinly cut (10 g)


1. Mix the Oil and the Spices in a little saucepan. Cook at Low-Medium heat to perfume the Oil well, so for about 5 minutes. Cool it down to the room temperature. When the Oil is cooled down, add 4 Garlic Cloves, the Herbs, the Salt and the Pepper.

2. Cut each Fillet on their lenght in 4 slices, then flatten them with a pestle untill they are about 1/2 centimeter thick. Place them in a glass plate and pour the Marinade in. Turn the Slices to recover them well. Cover and put them into the fridge for at least 2 hours.

3. Blanch the Potatoes for 5 minutes in a Salted Boiling Water-filled saucepan. Strain them well. Toss the Potatoes in 1 soup spoon of Olive Oil with the Remaining Garlic and the Rosemary, then place them on slats. Put the Potatoes on a hot grill or in the oven at broil. Cook untill they are golden and crunchy, so for about 15 minutes, turning them from time to time.

4. Strain the Marinade and put the Pork Slices on a hot grill or in the oven at broil. Cook a little less than 2 minutes per side. Serve with the Potatoes.

5. Enjoy.


Gives 4 portions.
Total time: 2 hours of Marination + 20 minutes of Cooking + 10 minutes.
Gives 440 Calories/portion.
Cost per Portion: 3,60 CAN$.
Suggested Starter Dish: Orange Cress Salad.
Suggested Dessert: Cinnamon Apples.
Source: Cahier Casa (Via Le Journal de Montréal).

2 soup spoons of Olive Oil (30 mL)
2 French Shallot, cut (80 g)
1/2 Cucumber, Medium sized, peeled and diced (130 g)
1 1/4 cup of Arborio Rice (220 g)
3 cups of Warm Vegetables Stock (750 mL)
1/2 cup of White Wine (125 mL)
500 g of Salmon Fillets, without skin, cut into cubes
3 soup spoons of Cut Fresh Dill
1 Cut Green Onion (OPTIONAL)
Salt and Pepper to taste


1. In a pan, brown the Shallots and the Cucumber in the Oil for 2 minutes while stirring. Lower the heat, cover and let it cook at Very Low heat for 15 minutes. Heat at High heat, add the Rice Grains and sauté for a minute, stirring everything. Transfer everything into the pot of a slow cooker. Add the Warm Stock and the Wine. Cover with the cover and cook at High intensity for 45 minutes.

2. Add the Salmon pieces and season with the Salt and the Pepper. Cover and cook at High intensity for 15 more minutes, or untill the Rice is cooked Al Dente and the Salmon have lost any translucid appearence. Stop the slow cooker and let the Risotto rest for 5 minutes. Add the Dill and the Cut Green Onion. Carefully mix, verify the seasoning and serve.

3. Enjoy.


Gives 4 portions.
Total time: 1 hour of Cooking + 20 minutes.
Gives 370 Calories/portion.
Cost per Portion: 3,60 CAN$.
Suggested Starter Dish: Mixed Cabbage Salad.
Suggested Dessert: Cinnamon Apples.
Source: Cahier Casa (Via Le Journal de Montréal).

3 Parsnips, peeled and cut into large pieces (280 g)
2 Potatoes, peeled and cut into large pieces (400 g)
1 Pear, peeled and cut into lerge pieces (150 g)
2 soup spoons of Olive Oil (30 mL)
3 1/2 cup of Chicken Stock (900 mL)
1 1/4 tea spoon of Dried Marjoram (1 g)
Salt and Pepper, to taste


1. Preheat the oven at 205¤C/400¤F. Generously oil up a pastry plate. Put every pieces of Vegetables and Pear in one layer and smear Oil on them.

2. Cook at the center of the oven untill the Vegetables are tender and of a golden color, so from 35 to 40 minutes.  color, so from 35 to 40 minutes. Turn them 2 times while the're cooking with a spatula, to cover them with Oil.

3. Heat the Stock in a saucepan at Medium heat. Add the Vegetables and the Pear, then salt and pepper it. Stew everything for about 15 minutes. Reduce to a purée with a culinar robot. If the soup is too thick to your taste, you can thin it down with some Stock. Add the Marjoram, verify the seasoning and serve it into bowls.

4. Enjoy.


Gives 5 portions.
Total time: 50 minutes of Cooking + 10 minutes.
Gives 150 Calories/portion.
Source: Le Journal de Montréal.

450 g of Farfalle (OR other short pastas) (1 pound)
60 mL of Extra Virgin Olive Oil (1/4 cup)
6 Slices of Bacon, in pieces
1 soup spoon of Ground Pepper
2 Shallots, thinly cut
450 g of Little Scallops (1 pound)
2 soup spoons of Lemon Juice
2 soup spoons of Thinly Cut Basil


1. In a large Salted Boiling Water-filled saucepan, cook the Pastas untill they are Al Dente and strain them. Transfer them into a large bowl and baste them with 2 soup spoons of Olive Oil.

2. In a pan, brown the Bacon Pieces at Low heat for about 5 minutes to let them loose a little of their fat. Generously pepper them. Add the Shallots and sauté for 3 minutes. Add the Scallops and brown for 3 minutes, enough to get them opaque. Remove from heat and baste them with the Lemon Juice. Add the Basil.

3. Leave them to rest for 2 minutes. Add the Pastas and mix. Immediately serve.

4. Enjoy ( A good and economical way to serve little Scallops.You can cook the Pastas beforehand for a lukewarm Salad.)


Gives 4 portions.
Total time: 20 minutes of Cooking + 2 minutes of Resting + 20 minutes.
Source: Le Journal de Montréal.

3 cups of Chicken Stock (750 mL)
2 soup spoons of Olive Oil (30 mL)
2 soup spoons of Butter (30 mL)
2 Onions, thinly cut (400 g)
2 Carrots, cut into little dices (200 g)
2 Zucchini, cut into little dices (260 g)
1 Celery Stem, cut into little dices
4 soup spoons of Deepfrozen Peas (30 g)
1 2/3 cup of Arborio Rice (300 g)
4 soup spoons of Parmigiano Cheese, grated


1. Heat the Stock and keep it warm while the Risotto is cooking.

2. In a saucepan, brown all the Vegetables but the Little Peas, in the Butter and the Oil, untill the Onion is getting translucid, then add the Little Peas and the Rice and sauté everything a minute, shaking them.

3. Add the Warm Stock, gradually, so about 1/2 to 3/4 cup each time, untill the Rice is covered, but nothing more, making sure the Rice absorb each addition of Liquid. You MUST keep the Stock very warm during the whole preparation.

4. The Risotto is ready from about 18 to 20 minutes later, when the Grains won't absorb any more Liquid, when they are tender in their exterior, but still firm (Al Dente) in their interior. Near the end, if you don't have any Stock left and the Rice isn't quite cooked, you can use Water instead.

5. Leave it to rest for 2 minutes. Season with Salt (Not much if the Stock is already salted) and Pepper to taste. Sprinkle with Grated Parmigiano and serve.

6. Enjoy.


Gives 4 portions.
Total time: 20 minutes of Cooking + 10 minutes.
Gives 430 Calories/portion.
Cost per Portion: 4,80 CAN$.
Suggested Starter Dish: Italian Spring Rolls.
Suggested Dessert: Little Fruits Salad.
Source: Cahier Casa (Via Le Journal de Montréal).

1 Large Chicken Breast, with the bone, without skin (800 g)
1/4 cup of Olive Oil (65 mL)
2 Squashed Garlic Cloves
4 Anchovy Fillets, thinly cut (15 g)
2 Egg Yolks
2 tea spoons of Dijon Mustard (10 mL)
1 tea spoon of Worcestershire Sauce (5 mL)
2 soup spoons of Wine Vinegar (30 mL)
4 soup spoons of Grated Parmigiano (12 g)
2 slices of Cut Bacon (40 g)
1 Romaine Lettuce, ripped into little pieces (550 g)
1 1/2 cup of Crouton (60 g)
Salt and Pepper to taste


1. Smear the Chicken with 1 tea spoon of Oil. Salt and Pepper it. Grill on the barbecue or in the oven under the grill untill it is well cook and golden, so for about 15 minutes, turning it at mid-cooking.

2. In the meantime, in a little saucepan, brown the Garlic in 1 soup spoon of Oil untill it gets tender, then add the Anchovies and toss untill you get a Paste, so for about 5 minutes.

3. In a bowl, whisk the Egg's Yolks, the Mustard, the Vinegar, the Parmigiano and the Worcestershire Sauce. Add the Remaining Oil in a string while whisking to emulsify it. Add the Garlic and Anchovy Paste. Mix well. Salt and Pepper to taste.

4. Fry the Bacon untill it gets crunchy, then put it in a salad bowl with the Lettuce and the Croutons. Sprinkle with the Dressing and toss well. Cut the Chicken crosswise in thin slices, put it on the Salad and serve.

5. Enjoy.


Gives 4 portions.
Total time: 15 minutes of Cooking + 20 minutes.
Gives 430 Calories/portion.
Cost per Portion: 3,50 CAN$.
Suggested Starter Dish: Fresh Marjoram Soup.
Suggested Dessert: Little Fruits Bowl.
Source: Cahier Casa (Via Le Journal de Montréal).

1/2 cup of Wholewheat Flour (125 mL)
1 cup of All-purpose Flour (250 mL)
1/2 cup of Fast-cooking Flakes (125 mL)
3/4 cup of Soften Butter (185 mL)
1/2 cup of Brown Sugar (125 mL)
1/2 cup of Salted Sunflower Seeds (125 mL)
1/4 cup of Black Chocolate Chips (60 mL)
1 Egg
1 1/2 cup of Vanilla Greek Yogurt (375 mL)
2 cups of Season or Deepfrozen Little Fruits (500 mL)


1. Mix the Flours, the Flakes, the Butter, the Brown Sugar, the Sunflower Seeds and the Chocolate.

2. Put the Preparation into an oven plate and lightly compress it untill it gets at 1 or 2 centimeters thick.

3. Put it into the oven at 375¤F on the central grill for 15 minutes.

4. Meanwhile, mix the Egg, the Yogurt and the Little Fruits.

5. Put the Yogurt on the Preparation and put it back in the oven for about 30 minutes.

6. Cool it down in the fridge and cut it into Squares.

7. Enjoy.


Gives 8 to 10 portions.
Source: Le Journal de Montréal.

4 Eggs
1 cup of Milk
1 Campbell Brocoli Cream Reduced in Fat OR another brand
1/2 cup of Grated Cheddar
1/2 cup of Brocoli
1 Pie Crust (Frozen OR Fresh)


1. Heat the oven at 350¤F.

2. In a bowl, mix the Eggs and the Milk, then add the Soup. Place half of the Cheese and half of the Brocoli at the bottom of the Crust.

3. Pour the Liquid untill the Crust is filled up to the three-quarter, then add the Remaining Cheese and Brocoli.

4. When the Quiche is placed on the central grill of the oven, pour the rest of the Liquid Preparation.

5. Cook for 45 minutes (put a toothpick in the center of the Quiche to see if it's ready). Wait ten minutes before serving.

6. Enjoy.


Gives 6 portions.
Source: Le Journal de Montréal.

1,5 Liter of Water (6 cups)
8 Fresh slices of Ginger
12 Whole Cloves
1 Star Anise
1/4 coffee spoon of Fennel Seeds (1/4 tea spoon)
7 Cardamom Seeds, opened
1/2 Stick of Cinammon
3 Green Tea Sachets
1/2 Liter of Milk (2 cups)
4 soup spoons of Honey


1. Bring the Water to a boil.

2. Lower the heat, then add the Ginger and the Spices. Leave it to stew from 5 to 10 minutes.

3. Add the Tea Sachets and let it brew for 5 minutes.

4. Add the Milk and the Honey. Filter the Tea and serve hot or cold.

5. Enjoy (In India, we give the name of Chai to this Tea, which is part of the daily ritual of the majority of it's inhabitants. To open the Cardamom Seeds, simply crush them with a large knife.).


Gives 2 Liters (8 cups).
Total time: 20 minutes.
Difficulty: Easy.
Author: Jean Vachon, Teacher at the École Hôtelière de la Capitale school, in Québec.
Source: Cuisiner avec les Aliments contre le Cancer (Via le Journal de Montréal.)