Who says a smoothie has to be frosty? This drink is reminiscent of hot chocolate, making it a great way to take a bite out of the winter chill. Blend in some protein powder and you have a great way to recover after any nippy outdoor exercise.
Studies suggest that cinnamon can help improve blood sugar control, offering some protection against the development of type 2 diabetes.
1 1/2 cups (350 mL) milk
1 banana, quartered
2 Tbsp (30 mL) raw or natural cocoa powder
2 Tbsp (30 mL) natural peanut butter or unsalted almond butter
2 tsp (10 mL) instant espresso powder (optional)
1 tsp (5 mL) vanilla extract
1/2 tsp (2 mL) cinnamon
1/8 tsp (0.5 mL) chili powder or cayenne pepper
Place milk and 1/2 cup (125 mL) water in small saucepan over medium heat and bring to a slight simmer.
Place hot milk in blender container along with banana, cocoa powder, nut butter, espresso powder (if using), vanilla, cinnamon, and chili or cayenne. Blend until smooth.
Each serving contains: 239 calories; 12 g protein; 10 g total fat (2 g sat. fat, 0 g trans fat); 29 g total carbohydrates (18 g sugars, 4 g fibre); 83 mg sodium
Spooned over hearty fall greens such as kale or chard, this delicious side dish can also double as a main meal; its flavours absolutely pop with our zesty herb topping. The beets are packed with amazing nutrients, plus they’re delicious served hot, at room temperature, or cold. Add some crunch This dish is a meal in itself. Scatter toasted pine nuts or pecans overtop for some added crunch.
“One of my favourite stir-fry meals is broccoli beef, so when I found myself with several hundred pounds of Yukon Mountain caribou this past fall, I figured a ’bou backstrap would be an excellent game replacement,” says Cosco. “Paired with a side of rice, this quick game meal is ready to go.” Note to those afraid of cranking the heat: “The pan needs to be ripping hot to give an immediate sear,” says Cosco. Take a deep breath, and go for it. What’s backstrap? Backstrap comes from the caribou’s longissimus dorsi, the muscle that runs along the spine. Beef striploin would be a good substitution for the lean meat, says Cosco. The slices should be cut to the classic length of fajita strips, about 1/2 in (1.25 cm) wide.
Simple and quick, this spot prawn pasta combines local, juicy seafood with a touch of heat. If you can’t find a fresh Fresno chili pepper, use a red jalapeño or a tiny bit of fresh cayenne pepper instead. Heads or shells—on or off? Cosco serves the prawns with the shells and heads on, but if you’re not catching your own spot prawns, buy ones with the heads removed. Prawns and shrimp release an enzyme from their heads when they die that makes the flesh black and mushy. Cooking prawns in their shells adds flavour, and the shells come off easily once cooked, but they can be a bit messy—especially when camping—so feel free to remove them before cooking or buy a smaller quantity of shelled prawns or shrimp if you’re worried about everyone’s fingers smelling of seafood all night.