Kidney bean salad

This is a quick bean salad you can make within 5 minutes

Canned kidney beans                 1 can
Mint leaves                                 1 bunch
Onion                                          1 small
Green chili pepper                        1
Corn chips                                    optional
Salt                                               As needed

Wash and drain the the beans. Chop onion  fresh mint leaves green chilly pepper. Mix all the ingredients together. Let it sit for an hour. If you are adding corn chips add them right before you are serving.

BBQ Chicken #2

Chicken thigh                12
Black pepper                 1 tbsp
Mustard powder            1 tbsp
Parsley                           1 1/2 tbsp
Soy sauce                       2 tbsp
Worcestershire sauce      1 tbsp
Lemon juice                     1/2 tbsp
Chilly powder                   1 1/2 tbsp
Onion powder                  1 tbsp

Wash and clean chicken drain all the water. Marinade the chicken with all the ingredients. leave it in the fridge for minimum 2 hrs even better if if you leave it over night. Preheat the BBQ to  400 F. Smear some vegetable oil on to the grill to avoid the chicken sticking on to the grill. Arrange the chicken pieces on to the grill. Cover the lid and tun the heat down to low. after 5 minutes flip the chicken pieces to the other side. cover the lid and cook for another 5 minutes.  continue to grill the chicken  while turning to both sides until it is no longer pink and reaches 165 F.

Vegetable stir fried noodle

Egg noodle                            1 pack
Green beans                           2 cup
Cabbage shredded                  2.1/4 cup
Read pepper                           1/2 cup
Onion                                      1 medium size
sesame Oil or vegetable Oil      2 tbsp
Low sodium soy sauce             4 tbsp
Peanut butter                            1 tbsp

          Cook the noodle as per package direction and drain it in to a colander. Heat the pan  add oil add the vegetables and onion and saute well. Add the cooked egg noodles and mix well. Add say sauce and peanut butter. Mix well until the sauces and peanut butter coats the noodles well. Supper is ready.

BBQ Chicken thigh with Rosemary potato

Boneless skinless chicken thigh           1 kg
oregano                                             1 tsp
Basil                                                   1 tsp
Garlic powder                                     1 tsp
Onion powder                                     1 tsp
Kashmiri chili powder                          1 tbsp
Salt                                                      as needed

Wash and clean chicken drain all the water. Marinade the chicken with all the ingredients. leave it in the fridge for minimum 2 hrs. Preheat the BBQ to  400 F. Smear some vegetable oil on to the grill to avoid the chicken sticking on to the grill. Arrange the chicken pieces on to the grill. Cover the lid and tun the heat down to low. after 5 minutes flip the chicken pieces to the other side. cover the lid and cook for another 5 minutes. open the lid and continue to grill the chicken  while turning to both sides until it reaches 165 F. I used the kashmiri chili because it is mild in heat and its vibrant red colour


Rosemary potato

Large Potato            3
Salt                          as needed
Rosemary                 1/6 tsp
Onion powder           1 tsp
Butter                         1/4 tsp

Wash skin  and dice potatoes. mix all the ingredients together . Enclose the potatoes in the foil and seal with a double fold. make sure you have enough room to build steam. Grill the potato packet for about 20-25 minutes.

Minced salt fish

Salt fish                       1 cup
Grated coconut           1/2 cup
Dried Red chili             4
Curry leaves                 hand full
Ginger chopped            1/4 tsp
Onion chopped              1/2 of a small one
Turmeric powder           pinch
Oil                                 for frying

Salk the fish in cold water for 2 hrs to remove the execs salt. squeeze to remove all the excess water. Heat the pan add some oil. once the oil is hot, fry the fish to a golden brown. fry curry leaves, red chili,& chopped onion. transfer to a paper towel to remove excess oil. Discard the oil. In the same pan add the coconut and chopped ginger.  Stir fry for few minutes until the water absorbs. Turn the heat off. (Fresh grated coconut taste better but I used desiccated coconut.) Add all the fried ingredients and turmeric to the pan. mix well. In a blender use the crush button for 1/2 minute to crush all the ingredients together. I used to my hands with paper towel to crush all the ingredients together. which help took off all the excess oil. Enjoy with rice.

Food safety practice

Everyone should practice general food safety precautions at all times:

Obtained from Public health agency of Canada

• Bacteria can grow in the danger zone between 4 °C and 60 °C (40 °F to 140 °F). Keep cold foods cold at or below 4 °C (40 °F) and keep hot foods hot at or above 60 °C (140 °F).
• Place raw meat, poultry and seafood in containers on the bottom shelf of the refrigerator. Use containers that are large enough to prevent raw juices from dripping onto other food or touching other food.
• Keep raw food away from other food while shopping, storing, preparing and serving foods.
• Wash fresh fruits and vegetables before eating them, clean counters and cutting boards and wash your hands regularly.
• Read labels and follow cooking and storage instructions for all foods. Make sure to check the “best before” date, and if you find something on the shelf that has expired, let the store know.
• Use warm soapy water to clean knives, cutting boards, utensils, your hands and any surfaces that have come in contact with food, especially meat and fish.
• Refrigerate or freeze perishable food within two hours of cooking.
• Freeze or consume leftovers within four days of cooking. Always reheat leftovers until steaming hot before eating.
• Keep refrigerators clean and at a temperature below 4 C (40 F). Install a thermometer in your fridge to be sure.
• Many harmful bacteria that could be in our food are destroyed when food is cooked to a certain internal temperature. Use a digital food thermometer to measure the internal temperature of your food so that you are sure that it is cooked properly. You can’t tell by looking.
• Cook your food to a safe internal temperature.

Food	Temperature
Beef, veal and lamb (pieces and whole cuts) —medium-rare	63°C (145°F)
Beef, veal and lamb (pieces and whole cuts) —medium	71°C (160°F)
Beef, veal and lamb (pieces and whole cuts) —well done	77°C (170°F)
Pork (pieces and whole cuts)	71°C (160°F)
Poultry (pieces)—chicken, turkey, duck	74°C (165°F)
Poultry (whole)— chicken, turkey, duck	85°C (185°F)
Ground meat and meat mixtures (burgers, sausages, meatballs, meatloaf, casseroles)—beef, veal, lamb and pork	71°C (160°F)
Ground meat and meat mixtures—poultry	74°C (165°F)
Egg dishes	74°C (165°F)
Others (hot dogs, stuffing and leftovers)	74°C (165°F)

Duck Roast

Duck                          1 whole
Oil                               2 tbsp
Mustard seed               1/4 tsp
Fennel                          1 tsp
Cinnamon                      1
Cardomom                    4
Cloves                           1/4 tsp
Kashmiri Chilli powder    1 tsp
Turmeric powder             1/4 tsp
Ground Black pepper      2 tsp
Onion sliced                     1 optional
Tomato                             1 optional

Remove the skin off from the duck and cut  in to small pieces. Wash well with a bit of vinegar.
Heat a heavy bottom wok add some oil splutter mustard seeds. Turn the heat down to medium add fennel cinnamon cardamom and cloves fry for about 2 minutes. Turn the heat off Add all the powders spices mix well. Add the duck pieces  and coat well. Cover and cook under medium heat until meat is soft. use a pressure cooker if needed. I just used my wok. Make sure all the water is evaporated. Add sliced onions and tomato and fry until you reached the desires consistency. Since my kids like them dry,I did not add tomatoes and onion in the picture shown.

If you  are not that health conscious, like a bit more taste and grease, you can clean the skin you took off tie it in a clean cloth add it when you cook the duck. Just don't forget to remove it once you are done cooking.
For the healthy version you can add vegetable oil when you are adding the onions and tomatoes.