A Guide to Feeding our Future

Archive for the ‘Meat, Fish and Poultry’ Category

Scallops with Coconut Cream Sauce

By: Susan Kingston, RHN – Montreal, QC

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I would like to share a delicious Scallop recipe for all of you seafood lovers out there. Packed with healthy fats for the brain and iodine for the thyroid, it’s a winner! Add it to a huge Caesar salad and some cocktail shrimp, and you will be pleasantly fulfilled –Enjoy!

Yields:  2 small servings


  • 1 pound scallops
  • 3 TBSP coconut oil (or butter, if dairy-tolerant)
  • 1/4 cup  coconut milk (or 10% cream, if dairy-tolerant)
  • Small handful fresh basil
  • Small handful of fresh chives
  • Six sun-dried tomatoes
  • cracked pepper to taste
  • a sprinkle of salt
  • 1 TBSP chickpea flour


  1. Melt butter in a saucepan over medium heat.
  2. Combine all ingredients except scallops in the saucepan, and simmer for 3-4 minutes.
  3. Add scallops and simmer 2 minutes each side.
  4. Add 1 tbsp chickpea flour and stir in with a fork until all lumps are gone.
  5. Continue to cook gently for a minute or two, stirring, to thicken.
  6. Serve

The Educated Consumer: Valen’s Sausages

By: Susan Kingston, RHN – Montreal, QC


For all of you meat eaters out there, that need to or just want to avoid gluten, dairy and additives, here is one of the best and tastiest choices you can make!

I love Valen’s meat products, as they are certified organic and from an ethically correct farm. You can replace meats laiden with hormones, antibiotics and additives by switching to Valens, and if you are in the Montreal area, you can even have it delivered to your door as I do! 🙂

Sweet N Sour Cod

By: Suzanne Brett, RHN – Victoria, BC


  • 1/2 medium onion, sliced medium thick
  • 4 medium cloves garlic, pressed or chopped fine
  • 1 TBSP organic chicken or vegetable broth
  • 1 TBSP minced fresh ginger
  • 2 cups small broccoli florets, cut into about 1/2-inch pieces with no stem
  • 1 lb cod filet, cut into 1-inch pieces (use thick filets)
  • 4 cups finely shredded green cabbage
  • 2 TBSP chopped fresh cilantro
  • salt and white pepper to taste
  • 1 TBSP sesame, pumpkin, chia or hemp seeds
  • 2 stalks of fresh scallions, chopped

Sweet n’ Sour Sauce:

  • 3 TBSP Bragg’s soy sauce, wheat-free tamari or coconut liquid aminos
  • 1/4 cup apple cider vinegar
  • 1/4 cup mirin rice wine
  • 2 TBSP chicken or vegetable broth
  • 2 TBS raw unpasteurized honey
  • 1 TBSP nutritional yeast
  • salt and pepper to taste


  1. Slice onion and mince garlic, and let sit for 5 minutes to bring out their health-promoting properties.
  2. Mix together all sauce ingredients and simmer in a small saucepan over high heat for about 15 minutes, reducing it to half the volume. Set aside. This will intensify the flavor.
  3. While sauce is reducing, prepare the rest of ingredients.
  4. Heat 1 TBSP broth in a stainless steel wok or large skillet. Sautee onion in broth for 1 minute over medium high heat, stirring constantly.
  5. Add garlic, ginger, and cod and continue to stir-fry for another 2 minutes.
  6. Add broccoli and continue to stir-fry for another minute.
  7. Add cabbage and continue to stir-fry for another 2-3 minutes, stirring when needed.
  8. Add sweet n’ sour sauce, cilantro, salt and pepper to taste.
  9. Sprinkle with desired seeds and chopped scallions.

Sesame Coated Chicken

By: Cheryl Berube, RHN – Dieppe, NB

“Perfect for entertaining!”

Yields: 4 servings


  • 2 large egg whites
  • ½ cup white sesame seeds
  • 1 ½ tsp sea salt
  • ½ tsp pepper
  • 4 boneless, skinless single chicken breasts
  • 1 TBSP butter
  • 1 TBSP olive oil


  1. Preheat oven to 400F.
  2. Whisk egg whites in shallow bowl.
  3. In a separate bowl, stir sesame seeds, salt & pepper.
  4. Pat chicken dry with paper towel and dip each breast into egg whites, coating thoroughly.
  5. Place breast in sesame seed mixture and press to coat evenly on all sides. Set chicken aside.
  6. On stovetop, heat butter and oil in large skillet over medium heat. Add chicken and sear for 4 min each side, making sure sesame seeds don’t burn.
  7. Transfer to pan. Cook in oven for 10-12 min or until chicken is cooked through (some ovens may vary).

Chili-Lime Rub

By: Jennifer Kavander, RHN, ROHP – Vancouver, BC

“Here’s a quick and easy way to add tons of flavour to chicken, salmon, or shrimp, without having to worry about planning way ahead and marinating for hours in advance.  This rub lends itself well to both the barbecue and oven.”

Quick tip:
To save time, mix together a large batch of the dry ingredients and store in a glass jar.  When you’re ready to go, measure out desired amount of dry spice mix, and stir in enough lime juice to form a paste.  Add a splash of hot sauce before rubbing onto meat or seafood.

Yield:  4-6 servings


  • 1 TBSP ground chili powder
  • 1 TBSP granulated garlic
  • ½ TBSP ground cumin
  • ½ TBSP ground coriander
  • ½ TBSP dried oregano flakes
  • ½ tsp fresh ground pepper
  • ½ tsp sea salt
  • splash of hot sauce
  • 2 limes, juiced
  • 1 – 1.5 lbs chicken, salmon, or shelled prawns


  1. Thoroughly combine dry ingredients in a bowl.
  2. Stir lime juice into dry ingredients, forming a paste.  Add hot sauce.
  3. Rub paste over chicken, salmon, or prawns, and marinate for 30 to 60 minutes.  To avoid mushy meat or seafood, avoid marinating for more than 60 minutes.
  4. Grill or bake as desired.

Turkey Fingers and Yam Fries

By: Ashley Smyth, RHN, NNCP – Chatham, ON

“Kids love to dip anything, and they love chicken fingers and fries … this is a healthier alternative with more fiber and no wheat.”


  • 2 turkey breasts
  • ½ cup plain rice milk
  • 4 TBSP dijon mustard
  • ½ cup quick-cooking oats
  • 1 TBSP dried sage
  • 1 TBSP dried rosemary
  • 1 cup organic plain yogurt
  • 1 large sweet potato or yam
  • 2 TBSP olive oil
  • Sea salt and freshly ground black pepper to taste


  1. Preheat oven to 350ºF.  Lightly coat a baking sheet with olive oil.
  2. Cut the turkey into strips 2 inches wide.  Cut the sweet potatoes crosswise into 1/4-inch thick slices and put into large bowl.
  3. Drizzle olive oil over sweet potato, and toss with salt and pepper. Place sweet potatoes in a single layer on cookie sheet, and place in the oven just before you start preparing the turkey strips.  This ensures that they should finish about the same time.
  4. In a bowl, thoroughly mix the milk and 3 TBSP dijon mustard.  In a separate bowl, mix the oats, sage, and rosemary.  Dredge each turkey strip first in the milk mixture, then in the oat mixture to evenly coat.  Place flat on the baking sheet
  5. Bake the turkey for 20-25 minutes in the preheated oven.  Turn the sweet potato fries after 15 minutes.  Bake the turkey fingers until the oats are crisp and the turkey is white all the way through (internal temperature of 180ºF) and the sweet potato chips are golden brown and tender.