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Cajun Prawns in Beer Broth (as seen in Webisode 10)

Cajun Prawns in Beer Broth

Recipe adapted from the Joy of Cooking, 75th Anniversary  

Pair this recipe with a big salad and thick slices of toasted multigrain bread for dipping into the beer broth

Recipe makes 4 servings


2 tsp dried rosemary

1 tsp dried oregano

1 tsp sweet paprika

1 tsp whole black peppercorns

4 garlic cloves, minced

1/8 cup vegetable oil

20 - 30 prawns, peeled and deveined

1/2 cup chicken broth

1/2 cup beer

2 Tbsp lemon juice

2 Tbsp dried or fresh parsley


1. Heat oil over medium heat in a large pan

2. Grind spices in spice mill or coffee grinder and add to pan.  Add minced garlic cloves. Cook, stirring for 2 minutes

3. Add peeled and deveined prawns, stir a few times and cook for another 4-5 minutes.

4. Removed prawns to a bowl, then add to pan chicken broth and beer.  Bring to a boil over high heat and cook for 1-2 minutes.  Turn off the heat and return the shrimp to the pan to heat through, season lemon juice parsley.


Using Roasted Beets (as seen in Webisode 9)

Recipe #1: Roast Beets with Sautéed Beet Greens (Adapted from Joy of Cooking, 75th Anniversary)

Roasting Beets


4 beets (you can use both purple and golden beets)       


  1. Preheat oven to 375 degrees F
  2. Scrub beets and cut away beet tops and tails
  3. Wrap beets (with skins on) in tinfoil and place on cookie sheet or baking dish
  4. Roast in oven for 45min, or until fork can penetrate beets fairly easily
  5. Once out of oven, unwrap and let cool
  6. Peel beets under running water, skins should peel off easily by hand
  7. Slice or cube beets to use in salads or serve with other roasted vegetables

Sautéing Beet Greens 

(Prepare once beets are out of the oven and peeled)


4 cups chopped beet greens

2 tsp vegetable oil

1 Tbsp shredded onion

1 Tbsp grated fresh horseradish (optional)

½ Tbsp Dijon mustard

¼ cup water

¼ cup crumbled feta cheese or soft goat cheese


  1. Wash beet greens and chop coarsely
  2. Heat vegetable oil in a large pan over medium-low heat
  3. Stir in onion, horseradish and mustard
  4. Add beet greens and stir until the greens are wilted, about 5 minutes
  5. Add water to pan, cover and simmer until beet greens are tender, for about 10-15 minutes
  6. Uncover and cook, stirring, until all liquid has evaporated  

Roast Beets with Sautéed Beet Greens  


  1. Arrange roast beet slices in a ring around plate
  2. Serve sautéed beet greens in the centre of plate
  3. Sprinkle feta or soft goat cheese over beet greens, serve warm


Using Roasted Beets (continued)

Recipe #2: Refreshing Beet Salad (Created by Your Kitchen Dietitian)

This is a great way to use your garden herbs and vegetables

(Serves 4-6)


3 roasted beets, chilled and cubed

1 Cucumber, cubed

½ carrot, grated

½ cup fresh mint, chopped

1Tbsp olive oil

Salt & pepper (to taste)


  1. Roast beets (as above), let cool, remove skins and chop into cubes
  2. Mix together beets, cucumber, carrot, mint, and olive oil
  3. Season with salt and pepper to taste
  4. Keep refrigerated until ready to serve


Using Roasted Beets (continued)

Recipe #3: Beet Appetizer

(I first had this salad at the 2007 UBC Food Nutrition & Health community dinner, and I've been making it myself ever since)

Recipe makes 4 servings.


2-4 Roast beets (1 small beet or ½ large beet per person)

120mL or ½ cup soft goat cheese

1 cup Pecans

1-2Tbsp brown sugar


Roast Beets (as above)

Caramelize Pecans

  1. Over low-medium heat, add pecans to pan
  2. Sprinkle with brown sugar, watching pan carefully
  3. Once sugar starts to melt, slowly stir pecans until sugar melted and pecans are caramelized looking and toasted

Construct Salad (for each individual serving plates)

  1. Arrange 1 sliced beet on one side of plate
  2. Crumble or break up 2Tbsp of soft goat cheese in centre of plate
  3. Sprinkle ¼ cup caramelized pecans on the other side of plate and serve


Curried Chickpeas & Vegetables, as seen in "Using Plant Proteins" (Webisode 7)

Adapted from Joy of Cooking, 75th Anniversary  

Recipe makes 4 servings


1/8 cup vegetable oil 

2 tsp cumin seeds

1 Tbsp minced peeled fresh ginger

1 Tbsp minced garlic

2 tsp curry powder

1 3/4 cups cooked chickpeas (about 2/3 cup dried) or canned chickpeas, rinsed and drained

2 cups cubed peeled sweet potatoes or yams

2 cups cauliflower florets

2 cups green beans, cut into 1-inch pieces

1 cup chicken or vegetable stock or broth*

1/4-1/2 tsp salt

Black pepper to taste

1 cup plain yogurt

2 Tbsp all-purpose flour

1 Tbsp finely chopped seeded jalapeno pepper

1/4 cup chopped roasted unsalted cashews or peanuts (optional)

2 Tbsp shredded unsweetened dried coconut, toasted (optional)

2 Tbsp chopped cilantro (optional)


1. Heat vegetable oil and cumin seeds in a large skillet over low heat until sizzling. 

2. Add ginger and garlic, stir for 1 minute, do not brown.

3. Stir in curry powder and cook for 1 minute.

4. Stir in chickpeas, sweet potatoes, cauliflower florets, green beans, chicken or vegetable stock, salt and pepper.  Cover and cook over medium heat until the vegetables are tender, about 10 minutes. 

5. Stir yogurt and flour together in a small bowl.  Add to the vegetables.  For extra spice, stir in 1 Tbsp finely chopped seeded jalapeno pepper. 

6. Cook, stirring, over low heat until thickened and heated through, do not boil.  Serve vegetables garnished with nuts, coconut and/or cilantro over a small portion of cooked brown rice. 


*For a great low sodium chicken or vegetable broth, I use Epicure Selctions, go to: chicken bouillon.