Meatless Monday – And the reveal…🇨🇦

And some Canadian food combinations from last week’s mystery box challenge.

  • Maple syrup, red fife flour and pumpkins to make pumpkin pie
  • Lentils and hemp seed veggie burgers on red fife flour buns
  • Clean and steam fiddleheads then sautée in pan with some mustard seeds and cooked lentils.
  • Use pumpkin and some apple to make a soup. Use sage as the main flavouring and serve with red fife croutons.
  • Berries and maple syrup compote and some applesauce as accompaniments to cooked oatmeal
  • Potato and red fife flour gnocchi with a pumpkin marinara
  • Corn chowder using potatoes, dulse and corn. Sprinkle hemp seeds on top.

And how did you combine the ingredients?

Canadian cuisine, and one that is meatless, is more than just maple syrup. The spirit of Canadian cuisine, much like Canada’s cultural mosaic, uses ingredients that are indigenous and interweaves the tastes and spices of different cultures.


Canada 150 – Culinary tour, eh

tarte au sucre pie, tarte au sucre pie

if I don’t get some I think I’m gonna die

~adapted from Alligator Pie by Dennis Lee~

As mentioned previously, Canadian cuisine is varied depending on region, season cultural influence. It makes use of both local and imported ingredients and many Canadians will have a memory and/or experience of many of the following. Here’s a quick Canadian culinary tour.


Newfoundland jiggs dinner, figgy duff and toutons; Nova Scotia lobster roll, donair and oatcakes; PEI potatoes; Acadian meat pie; Quebec sugar pie and tourtière; Montreal style bagels and smoked meat; Saskatchewan canola, wheat, mustard and lentils; Atlantic cod, Alberta beef and Arctic char

Iconic junk food

ketchup chips, hickory sticks, crispy crunch bars, chicken bones, pal-o-mine bars, McCain frozen french fries, tiger tail ice cream, beaver tails, timbits, New Brunswick Crosby molasses; Swiss Chalet chicken and sauce in English Canada and St. Hubert’s poulet in Quebec.

Indigenous people 

pemmican, bannock, maple syrup, birch syrup, salmon candy

Cultural influences

Jamaican patties, Trinidadian doubles, Eastern European perogies, British fish and chips, Italian pizza, Greek shawarma, Middle Eastern falafel, Japanese sushi and some rendition of Chinese food

Iconic foods

poutine, Nanaimo bars, butter tarts


Nanaimo bar trail and the peach festival in BC; butter tart trail in Ontario; vineyard tours in BC and Ontario; chowder trail, Bud the Spud chip truck and Chickenburger in Nova Scotia; PEI lobster supper; various summer food festivals across the country


Saskatoon berries, Ontario macintosh apples, BC cherries, Nova Scotia blueberries, Newfoundland bakeapple, partridge and crowberries; berries and stone fruit in BC, Ontario and Nova Scotia; Taber corn

And try Ricardo’s (Quebec chef) sugar pie recipe

Meatless Monday – Canada 150: Pemmican principles

I remember learning about pemmican in grade school. It’s what I can only describe as a cross between beef jerky and an energy bar. Naturally I had to investigate a meat-free version to share for Meatless Monday.

Photo by Kimberley (c)2017

Pemmican is a portable and concentrated form of food energy created and used by Indigenous people in North America. Post-European contact saw voyageurs in the fur trade partaking in this food item. Pemmican was designed to last a long time and a valuable source of the macronutrient trinity (protein, carbs, fat) and sustained energy when resources were scarce.

So what is pemmican anyway? It is ground animal meat, often bison, mixed with local berries and animal fat.

I used the idea behind pemmican to create the first iteration of a vegan version.

  • 1 tablespoon coconut oil ( and 1 teaspoon of coconut butter if you have some)
  • ¼cup dried cranberries (and/or wild blueberries if you have them)
  • ¼cup of walnut halves
  • 1 teaspoon each maple sugar
  • 1 teaspoon chia seeds; I had some made with wild blueberry powder so I used that
  • dash of salt

Grind walnuts until pebble size. Chop dried cranberries and add to mix along with the rest of the ingredients. Stir to combine, then refrigerate. The coconut oil should solidify when cold and mixture pliable enough to form into little balls. Alternatively, you can use the vegan pemmican in any of the following ways:

  • as a topping for cooked oatmeal
  • mixed with yoghurt
  • folded into muffin or pancake batter and baked accordingly
  • bunch up mixture and insert into doughnut hole (you may need a bit of glaze to adhere mixture to your doughnut)

*Please note that this recipe is still in the testing stages. Revised version may follow…