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COUNTRY LIFE IN BC • APRIL 2017


Graze green and light; it’s spring! Flavourful salad order of the day


As the cold weather eases a bit, my thoughts turn away from


comfort food that tends to be a bit heavy and toward lighter fare such as salads, featuring the beautiful fresh local greens now available. Raw fresh vegetables and wonderful light dips can also be enjoyed with lean meats or seafood. Eating becomes more like grazing than getting over-stuffed on a plate heaped with food. Being sated seems to


Jude’s Kitchen JUDIE STEEVES


feel right in winter but in spring and summer, I’d rather leave a meal feeling barely full, so I have more energy.


Delicate young greens are such a treat by themselves or with a crunch of lightly-flavoured cucumber or cuttings of fresh young herbs like parsley, chives, tarragon, mint and dill. They’re delicious in a salad of mixed greens, and so good for you, too. Don’t hesitate to add colour by tossing in a few spring violets or violas, calendula petals, marigolds or peppery nasturtiums.


Herbs and spices can be used to lift ordinary dishes to


extraordinary levels so consider planting a few seeds this spring and grow your own, or pick some up fresh at your nearest farmers’ market or in the produce section at the store. Lean meats such as chicken, beef, pork or seafoods such as


prawns and crab lend themselves well to inclusion in a salad, and they do especially well with less-delicate young greens such as spinach and kale, romaine lettuce, mustard greens, collards, Chinese cabbage, radishes and even young raw peas. Think outside the box when considering what to put in a


salad. Salads are not just iceberg lettuce and tomatoes. And, all meals don’t have to be meat and potatoes. Grazing has its rewards, especially if what’s available is a


colourful buffet of lean meats from the fields and farms of BC, seafood from our oceans and fresh fruits and vegetables, flavoured with lots of fresh, young herbs. Spring is here and everything’s coming up full of flavour.


Delicious warm pork salad. JUDIE STEEVES PHOTO WARM PORK SALAD


This is delicious and looks very colourful and dramatic on the table. It’s a nutritious, lean meal on a single platter. Pair it with the fruit-filled, slightly spicy 2015 CedarCreek Ehrenfelser.


Pork 1 pork tenderloin 1/2 tsp. (3 ml) cinnamon 1 tsp. (5 ml) salt 1/2 tsp. (3 ml) cumin


1/4 tsp. (1 ml) black pepper drizzle of olive oil 2 tsp. (10 ml) fresh ginger


1 avocado


1/2 tsp. (3 ml) chili powder 1/4 tsp. (1 ml) cayenne pepper 2 large garlic cloves


1/2 c. (125 ml) brown sugar 2 tsp. (10 ml) sriracha sauce


Salad 3 c. (750 ml) fresh baby spinach 1 c. (250 ml) baby kale leaves 1 c. (250 ml) fresh bean sprouts 1 orange


1/2 red pepper


• Trim any fat from pork tenderloin. Combine spices and roll tenderloin in the mixture. • Pre-heat oven to 350° F. • Over medium-high heat drizzle oil into an oven-safe frypan large enough to hold the tenderloin. Brown the meat on all sides and remove the pan from the heat.


• Mince garlic and ginger and combine with brown sugar and hot sauce. Spread over the tenderloin and roast in the oven about 20 minutes or so. Remove and let stand for 10 minutes or so to re-absorb juices.


• Meanwhile, rinse and dry the greens and bean sprouts (you may substitute another crisp vegetable such as savoy cabbage) and chop a bit, if needed.


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• Peel orange, removing white pith as well, and section it or slice it. Open avocado, remove pit and slice into strips ready to arrange on the greens. • Slice red pepper into thin strips and cut them in half. • On a deep platter, arrange the greens and sprouts; then arrange the orange pieces around the edge. Intersperse the orange with slices scooped from the avocado shell and scatter the pepper bits over it all.


• Whisk together the dressing ingredients and drizzle over everything on the platter, reserving a spoonful. • Slice cooked tenderloin into slices and arrange down the centre of the platter full of colourful fruit and vegetables, then combine the last of the salad dressing with the juices from the frypan and drizzle over the sliced meat. Serves 3-4.


LEAN LEMON & HERB DIP


Serve this with cold, poached BC prawns or chicken, thin slices of cold beef steak or pork, celery and cucumber sticks, broccoli and cauliflower florets, sweet pepper slices and baby radishes. You can make this richer by using full-fat yogurt and mayonnaise, or reduce fat by opting for fat-free plain yogurt and reduced-fat mayo.


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SUBSCRIBE TODAY! 2 green onions 1/4 c. (60 ml) fresh basil 1 large garlic clove 1/4 c. (60 ml) fresh parsley


1/2 c. (125 ml) mayonnaise 1/2 c. (125 ml) plain yogurt 1 tsp. (5 ml) grated lemon zest 1 tsp. (5 ml) lemon juice


1 tsp. (5 ml) fresh tarragon/dill drizzle of olive oil salt and pepper, to taste


• Finely chop green onions and mince garlic, parsley, basil and tarragon or dill and set aside. • Drizzle a little olive oil into a small frypan on medium heat. Add the green onions and garlic and stir for just a minute or so, until softened. Cool. • Stir the yogurt and mayonnaise together and add the minced herbs, seasoning with a little sea salt and freshly-ground black pepper. Stir in the cooled onion mixture, lemon zest and lemon juice and mix together well. • Scoop into a dipping bowl and arrange the fresh, raw vegetables, prawns, chicken, beef or pork on a plate around the dip.


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