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    Recipes — stove top

    Caramelized Salmon

    This caramelized salmon is simple, healthy and completely gorgeous. Just five ingredients and 20 minutes get that browned caramelized crust on the salmon.

    Prep Time

        •    Prep time: 5 minutes
        •    Cook time: 20 minutes
        •    Yield: Serves 4


        •    olive oil
        •    1/2 cup sugar
        •    16 ounces salmon, cut into 4 filets, with skin
        •    1 few dashes of freshly crushed black pepper
        •    2 1/2 tbsps coarse sea salt, pulsed gently in a food processor


    1. Combine the sugar, salt, and black pepper in a shallow bowl. Dip each filet into the bowl and coat the entire surface of the salmon with the sugar/salt mixture.

    2. Heat a little bit of olive oil in a large nonstick skillet over medium heat. When the oil is hot, add the salmon, skin side down in the pan, and saute for about 5 minutes. If you’re worried about the burnt sugar in the pan (or if there’s too much oil/liquid) just drain it off or spoon it out of the pan. If there’s a lot of oil splattering, turn the heat down. I would not recommend going higher than medium heat.

    3. Flip each salmon filet (carefully! keep the skin on there because it helps the filets hold together) and saute for another 2-3 minutes. Flip to the side and saute each of the sides for another 2-3 minutes, if the filet is thick enough.

    4. Preheat the broiler to 450 degrees. Sprinkle the top of each salmon filet with a teaspoon or two of additional sugar/salt mixture. Transfer the pan from the stovetop into the oven. Let the salmon broil for 5-10 minutes, checking occasionally to make sure it’s not burning. The sugar in the pan might look burnt but that’s okay as long as the tops of the salmon are looking golden brown. When the salmon is done cooking, remove from the oven and allow to cool for a few minutes (that sugar gets HOT). Gently peel off the skin before eating – it will be very dark because it’s totally caramelized with sugar, and it should come off very easily.

    This great family recipe is thanks to Pinch-of-Yum Recipes at https://pinchofyum.com/caramelized-salmon

    Slow Cooker Beef Stew

    This easy slow cooker beef stew is perfect for chilly days! A delicious, old fashioned beef stew recipe simmered in the slow cooker with tender meat, carrots, potatoes and celery.

    Prep Time

        •    Prep Time: 30 minutes
        •    Cook Time: 8 hours
        •    Yield: Serves 8


    For the beef:

        •    1/2 tsp onion powder
        •    1/2 tsp Italian seasoning
        •    1 1/2 tsps sea salt to taste
        •    1/2 tsp black pepper to taste
        •    1/3 cup flour use gluten free four or arrowroot starch if needed
        •    2 pounds beef chuck roast or beef stew meat trimmed and cut into 1 - 2 inch chucks

    For the stew:

        •    1 bay leaf
        •    cooking oil
        •    6 tbsps tomato paste
        •    2 ribs celery chopped
        •    4 cloves garlic minced
        •    2 tsps worcestershire sauce
        •    more salt and pepper to taste
        •    2 tbsps balsamic vinegar or red wine
        •    water as needed, to cover the vegetables
        •    3 medium carrots peeled and cut into slices
        •    1-2 tbsps fresh chopped parsley for garnish
        •    1 medium yellow onion cut into large chucks
        •    4 1/2 cups beef broth homemade or low sodium
        •    1 star anise optional but adds so much depth and flavor
        •    1 large sweet potato peeled and chopped into 1 inch chucks (leave out if desired)
        •    2 tsps Italian seasoning or 1 tsp dried rosemary 1/2 tsp dried parsley, 1/2 tsp dried thyme
        •    4 medium russet potatoes peeled and chopped into 1 inch chucks (or can use about 10 small baby potatoes with skin on - cut in half)

    Thickener (Optional):

        •    3 tbsps cold water
        •    2 tbsps all purpose flour, gluten free flour or arrowroot powder


    1. For the beef: In a large zip-top bag, combine flour, salt, pepper, onion powder and Italian seasoning. Add beef and shake until well coated.

    2. Browning the meat: (feel free to skip to step 5 and add all the ingredients to the slow cooker instead)

    3. In a large skillet on medium high heat, add cooking oil and brown the meat on all sides. Meat will not be cooked through. (Be sure not to crowd the skillet - you may have to work in batches). Transfer browned meat into a large 6 quart slow cooker.

    4. Put the uncleaned skillet back on the stove and add onions and garlic. Saute for a minute or two then add the balsamic vinegar and tomato paste until just hot enough to deglaze the pan, about 1 minute. Pour into slow cooker over the beef.

    5. Add the potatoes, sweet potato, carrots, celery, Worcestershire sauce, Italian seasoning, bay leaf, beef broth, (star anise if using) and stir to combine. If there is not enough liquid to cover the vegetables, add water - only as much as needed.

    6. Cook on low for 5 to 7 hours or high for 3 to 4 hours (stir about half way through), until potatoes are tender and meat is cooked through. (Times may vary depending on how hot your slow cooker runs - check and cook longer or shorter if necessary)

    7. Adjust seasonings with salt and pepper if necessary (discard star anise if used). Serve hot with fresh parsley.

    8. Optional: To thicken stew: Make a slurry by whisking 2 tablespoons of flour (all purpose, cornstarch, gluten free flour or arrowroot powder) with 3 tablespoons of cool water. 20-30 minutes before serving, stir the slurry into the slow cooker, set to HIGH. Stew should thicken within 20-30 minutes. If it does not thicken, your slow cooker may not be hot enough so you will have to transfer to a large pot and heat on the stove if you want to thicken the stew. However, the stew will thicken up on its own overnight in the fridge even without the cornstarch slurry - the slurry is just a solution for immediate results.

    NOTE: Let cool, then store in refrigerator overnight or until ready to serve. This stew improves in flavor if made at least 1 day ahead.

    This great family recipe is thanks to Life Made Sweeter Recipes at https://lifemadesweeter.com/slow-cooker-homemade-beef-stew/

    The Best Tandoori Prawns

    The best tandoori prawn with a recipe for an easy marinade that only takes a few minutes. This Indian appetizer is grilled which lends it a smoky flavor.

    Prep Time

        •    Prep time: 10 minutes
        •    Cook time: 10 minutes
        •    Yield: Serves 2


    For the marinade:

        •    salt to taste
        •    1 lemon (juice of)
        •    ¼ cup Hung Curd
        •    1 tsp chili powder (red)
        •    ¼ tsp turmeric (powder)
        •    ½ tsp garam masala (powder)
        •    1 tsp coriander (heaping powder)
        •    1 tsp ginger garlic (heaping fresh paste)

    For the prawns:

        •    a pinch of salt
        •    1 lemon (juice of)
        •    2 tbsps butter (melted)
        •    ½ tsp chili flakes (optional)
        •    2 tbsps coriander (chopped)
        •    12 prawns, deveined and cleaned
        •    chat masala and chopped coriander for garnish
        •    1 mango (ripe, peeled and chopped for the mango chutney)


    1. Add all the ingredients listed under marinade to a bowl, and combine.
    2. Add prawns to the marinade and set aside. I recommend marinating these for at least half an hour and up to two hours for better flavor.
    3. In the meanwhile, to make the mango chutney, blend mangoes, lemon juice and salt in a blender till pureed. Add the chopped coriander and pulse for 5 seconds till you see bright green specks. Sprinkle with chili flakes if using.

    For use oven:

    1. Once the prawns have finished marinating, pre-heat oven to 220 degree celcius.
    2. Skewer the prawns using the equipment provided with your oven, brush them with melted butter and grill for 10-12 minutes. Brush once more at 5 minutes and then right before serving.

    For use stovetop:

    1. Alternatively, if you don’t have an oven, heat a grill pan on the stove. Add some butter to the pan.
    2. Once hot, arrange prawns on the pan so that they don’t overlap and sear on high heat for a minute on either side.
    3. After one minute, reduce the heat to medium and cook for 5 more minutes. Prawns cook pretty quickly so be careful about the cooking time. Brush once more with butter right before serving.

    To serve:
    Sprinkle with chat masala and chopped coriander and serve with the mango chutney.


        •    The cooking time may change by a minute or two depending on the size of prawns.

        •    If you don’t have a grill pan for the stove top method, use a regular pan but there won’t be any grill marks.

        •    Tandoori Chicken or Prawns are usually red in color due to added food coloring. None of that stuff has been used in this recipe.

    This great family recipe is thanks to My Food Story Recipes at https://myfoodstory.com/the-best-tandoori-prawns-recipe/

    Instant Pot Cilantro Lime Chicken

    This easy Instant Pot Cilantro Lime Chicken recipe cooks up easily in the pressure cooker with simple pantry ingredients. Comes together quickly in a zesty and flavorful cilantro lime marinade perfect for grilling or baking.

    Prep Time

        •    Prep time: 12 minutes
        •    Cook time: 20 minutes
        •    Yield: Serves 6


        •    1/2 tsp cumin
    Juice of 1 lime
        •    2-3 tbsps ghee
        •    2 tbsps olive oil
        •    zest of half a lime

        •    1/2 tsp garlic powder
        •    1 tsp Italian seasoning
        •    2 tbsps coconut cream
        •    1/2 small onion chopped
        •    sea salt and pepper to taste
        •    1/8 tsp chili powder or to taste
        •    1/3 cup finely chopped cilantro
        •    4 garlic cloves sliced or minced
        •    1/3 cup homemade or low sodium chicken broth
        •    6-8 boneless chicken thighs skinless or with skin*
        •    Chopped fresh parsley and lime slices for garnish if desired


    1. Season the chicken with salt, pepper, garlic powder, cumin and chili powder.

    To cook in the instant pot:

    1. Press the Sauté function (Normal setting) on the Instant Pot and add the olive oil to the pot. (I use a 6 Quart Instant Pot DUO)

    2. Place chicken in the Instant Pot and cook on each side for 2-3 minutes, or until golden brown. This helps to seal in the juices and keep it tender. (You may have to work in batches depending on the size and amount of chicken you are using). Once browned, remove from Instant Pot and set aside

    3. Melt ghee in Instant Pot and stir in the onions and garlic. Add lime juice to deglaze pan and cook for 1 minute. Add Italian seasoning, lime zest, cilantro and chicken broth.

    4. Place the chicken back into the Instant Pot, lock the lid, and turn the valve to SEALING.

    5. Select the Manual (older models) or Pressure Cook (newer models) button and adjust the timer to 7 minutes.

    6. It will take about 5-10 minutes to come to pressure and start counting down.

    7. When done, release the pressure after 2 minutes, then remove your Instant Pot lid.

    8. Remove chicken from Instant Pot using tongs and set aside on a large serving plate. Stir in coconut cream into the Instant Pot. If you like your sauce thicker - you can thicken with 1/2 teaspoon xanthan gum (OR if not low carb a cornstarch slurry or arrowroot starch slurry by mixing 1/2 teaspoon cornstarch (arrowroot starch) mixed with 1 teaspoon cold water). Press off and turn Instant Pot to SAUTE function. Cook and allow the sauce to bubble and thicken. Turn off and add chicken back to the Instant Pot to coat with sauce. Spoon sauce over chicken and sprinkle with chopped parsley. Serve with your favorite sides and garnish with lime slices, if desired.

    To cook on the stove:

    1. In a medium-sized skillet over medium-high heat add olive and cook for 4-5 on each side, or until chicken reaches 165 degrees. Transfer browned chicken to plate and set aside.

    2. Return pan back to heat and melt ghee. Stir in onion and garlic. Add lime juice to deglaze the pan and cook for 1 minute. Add Italian seasoning, lime zest, cilantro and chicken broth. Stir in coconut cream [If you like your sauce thicker - you can thicken with 1/2 teaspoon xanthan gum (OR if not low carb a cornstarch slurry or arrowroot starch slurry by mixing 1/2 teaspoon cornstarch (arrowroot starch) mixed with 1 teaspoon cold water).

    3. Once the sauce has bubbled and thickened up slightly, add the chicken back into the pan until hot. Spoon sauce over chicken and sprinkle with chopped parsley. Serve with your favorite sides and garnish with lime slices, if desired.

    NOTES: * For chicken breasts: use 3 breasts, sliced horizontally in half. I use ⅓ cup of broth combined with the juice from the lemon in my 6 Quart Instant Pot DUO with no problems or *burning sign - if needed you can increase the amount of liquid if this combination doesn't work for your Instant Pot model.

    This great family recipe is thanks to Life Made Sweeter Recipes at https://lifemadesweeter.com/cilantro-lime-chicken/

    Milk Pork

    Prep Time

        •    Prep and cook time: about 2 hours
        •    Yield: Serves 6


        •    2 bay leaves
        •    2 tbsps butter
        •    Salt and pepper
        •    4 cup whole milk
        •    1 onion, cut in half
        •    1 carrot, cut in half
        •    2 large rosemary branches
        •    4 to 6 garlic cloves, peeled and cut into slivers
        •    1 boned pork roast, about 3 pounds/1.5 kilograms
    A generous handful chopped fresh chives and/or parsley, for garnish


    1. Make small slits all over the meat with a sharp knife, inserting a sliver of garlic into each as you go. (If you can do this several hours or the night before cooking, all the better.) Rub the meat all over with salt and pepper. Heat the oven to 325ºF/160ºC.
    2. Melt the butter in a deep, lidded casserole (cocotte), and brown the meat well on all sides. Add the onion, carrot, and herbs to the pot. Pour over the milk, and bring to a simmer on the stovetop. Cover the dish and transfer to the oven until tender, about 2 hours, turning the meat at least once.
    3. Remove the meat from the pot and wrap in foil to keep warm. Remove the herbs, carrot, and onion and discard. The cooking juices will be curdled – ugly – but this is how they’re meant to be. Boil them down to about a cup/250 ml and purée with an immersion blender. Taste and adjust the seasonings.
    4. Carve the meat and arrange in a serving dish. Pour over the sauce, sprinkle with the chives and/or parsley. Serve.

    This great family recipe is thanks to Food Network Recipes at https://www.foodnetwork.ca/recipe/milk-pork/9134/