Co-op Table Magazine - Grilling 2022

RIBFEST

Western Canadian raised pork and beef ribs are a classic for your summer barbecue.

pg 9

SPRING/SUMMER 2022

FRUIT INFUSIONS

Our chefs combine fresh fruits with savoury elements to elevate your main dish this season.

pg 16

BBQ BAKING

Complete your backyard dinner party with these delicious desserts made on the grill.

pg 23

Find your summer at the grill this season!

It’s that time of year when local produce is at its freshest and the weather is perfect for cooking and dining outdoors. Meat and BBQs were made for each other — it doesn’t take much more than a bit of seasoning to create a fantastic meal when a BBQ is involved.

Our chefs have developed some smoking recipes that you can use with whatever equipment you have, smoker optional. If you’re already at the grill for your main dish, why not grill a cheesy appetizer, some cocktail garnishes and dessert while you’re at it? We’ve got tasty recipes for grilling cheeses and desserts, and ideas for how to top your favourite cocktails.

If you’re looking to try something new, check out Christopher Cho’s guidelines for a Korean BBQ gathering. It’s a fun way to gather over a meal by the grill. And if you’re interested in adding more fruit and vegetables to your diet, check out our chefs’ recipes for getting fruit onto the grill and into your main courses.

Co-op is always excited to introduce new locally sourced products. We work with western Canadian producers and food manufacturers to create locally sourced, clean ingredient foods.

Western Canada has so much to offer, and Co-op is bringing it to you. From new plant-based products to heritage breed meats, we’re sourcing products you can feel good about eating.

features recipes

09 Ribfest

Rubbed, marinated, grilled, smoked or sauced, western Canadian raised pork and beef ribs are a summer staple during backyard barbecues.

16 Fruit Infusions

Fruit can be much more than a snack or dessert — let it play a leading role in your next meal by putting it on the grill.

23 BBQ Baking

No need to heat your oven to make dessert on hot summer days when your grill is already lit.

27 Grill Your Garnish

Meal-sized cocktail garnishes are all the rage! Have some fun piling these on as you sip.

32 So Cheezy

There are so many cheeses and so many ways to heat and serve them; especially during grilling season!

CONTRIBUTORS

Christopher Cho

Regina, SK

Cho, a master of mixology and exceptional customer service, is a coowner of Grassroots Restaurant Group and sole owner of Traditional Bitters.

Nicole Gomes

Vancouver, BC

Gomes, the first female winner of Top Chef Canada: All-Stars, owns Nicole Gourmet and with her sister Francine runs Cluck N Cleaver, a successful fried and roast chicken concept restaurant.

Dale MacKay

Saskatoon, SK

MacKay, a culinary partner with Co-op since 2014, is the winner of Top Chef Canada and founder of Grassroots Restaurant Group, which includes five critically acclaimed restaurants.

Megan Stasiewich

Stasiewich, a finalist on CBC’s The Great , is an ambitious home baker who can make everything from bread to cake sculptures.

10 Slow Smoked Pork Back Ribs

11 Honey Garlic Beef Back Ribs with Crunchy Creamy Cucumber Salad

13 Kalbi (Marinated Beef Ribs)

17 Chuck Burger with Sweet and Sour Red Onion Jam

18 BBQ Chicken Thighs with Broccoli-Grilled Peach Slaw

19 Teriyaki Arctic Char with Grilled Plum Compote

20 Grilled Tri-Tip Steak with Blackberry Salsa

21 Grilled Cauliflower with Grilled Fruit Salad

24 Brown Butter Honey Glazed Nectarine Kabobs

25 Cast Iron Raspberry Maple Clafoutis

28 Big and Bold Caesar

29 Tropic Thunder

33 BBQ Baked Mediterranean Brie

Angie Quaale

Langley, BC

Quaale, a North American BBQ competitor, is a champion for local and author of the best-selling cookbook Eating Local in the Fraser Valley.

Maria Koutsogiannis

Calgary, AB

Koutsogiannis creates straightforward recipes that inspire vegans and nonvegans alike to embrace vibrant, wholesome, plant-based foods without sacrificing comfort or indulgence.

Mandel Hitzer

Winnipeg, MB

Hitzer, former judge on Wall of Chefs, runs deer + almond, a restaurant that has received numerous accolades for the food, atmosphere and culture.

BUILD YOUR BASKET, CHOOSE PICK-UP OR DELIVERY AND WE’LL DO THE REST

CO-OP GOLD PLANT-BASED GUMMIES

Our plant-based gummies are a fun, guilt-free snack. Made with 100% plant-based vegan and gluten-free ingredients, each package contains 21g of fibre and only 3g of sugar. They have all the tender, chewy sweetness you’ll remember from the original candy — but these are made with real fruit purées and natural flavours. Try Strawberry-Kiwi or Sour Watermelon for a tangy-sweet treat.

YOU MIGHT JUST FIND A NEW FAVOURITE!

SASKATOON SK

HARTLAND

CO-OP GOLD PURE HUMMUS

Made in Saskatchewan with locally sourced ingredients! Enjoy creamy texture and just the right squeeze of lemon in homemade style, preservativefree hummus. Choose from four flavours: Original, Mellow Roasted Garlic, Garlic and Dill, or Roasted Red Pepper. Perfect with olives and pita crackers, as a dip for veggie sticks, or spread over your favourite bread as the foundation of a fresh veggie sandwich.

CO-OP GOLD PURE MUSTARDS

Did you know Saskatchewan grows 80% of the world’s mustard? Or that CO-OP GOLD PURE® Mustard is made in Saskatoon from Western Canadiangrown mustard? Available in Classic Yellow or Honey Mustard, our jars of spreadable mustard are wonderfully fresh and mellow, blending beautifully on your hot dogs, hamburgers, and sandwiches. Keep a jar near your grill.

CO-OP GOLD PURE CHICKPEA CHIPS

Enjoy that great chip crunch with all the health benefits of Canada-grown chickpeas. These better-for-you treats are vegetarian, gluten-free, kosher, packed with protein and available in a variety of flavours. Try Plain dipped in tzatziki or topped with antipasto. Creamy Dill is a delicious potato chip alternative, while Black Pepper and Red Curry add a gourmet touch to your snack table.

CO

CO-OP GOLD PURE QUINOA

WESTERN CANADA

Good health and local sourcing go hand in hand with our Western Canadian-grown quinoa. This super seed is a source of complete protein, fibre, iron, magnesium and other minerals. Co-op sources our quinoa from growers in Saskatchewan and Alberta to produce local quinoa that cooks up fluffy, nutty-tasting and delicious. Use it as a nutritious hot breakfast cereal, as a side dish pilaf, or in your favourite summer salads.

FEST RIB

Rubbed, marinated, grilled, smoked or sauced, western Canadian raised pork and beef ribs are a summer backyard classic.

Maybe you’re already a convert to the joys of backyard smoke-cooking and use your smoker as often as possible. Maybe you’re hoping your grill can do double duty as a smoker — and we’re happy to tell you the answer is yes!

Here’s a tip from our chefs: great ribs need indirect heat, either in your smoker, on the top rack of your BBQ, or heating one element of the BBQ and placing your meat on the unheated side.

Follow these recipes exactly for perfect ribs every time. Or riff on these suggestions by trying new varieties of wood chips or pellets. Experiment with different marinades, spice rubs, steaming liquids and finishing sauces or pick up some pre-seasoned Montana or Swiss Chalet Fully Cooked Pork Back Ribs for a quick time saver. You may end up with a new family favourite.

SLOW SMOKED PORK BACK RIBS

If you are unsure about removing rib membranes, ask your friendly Co-op butcher to do it for you. Removing the membrane allows smoke and spices to penetrate the meat. You will need an outdoor grill and hardwood or fruitwood chips for this dish. Depending on rib weight, the cooking time can vary from 2.5–4 hours. Experiment with different dry rubs, sauces, and ingredients in the foil wrap: maybe hot sauce, maple sugar or your favourite preserves. – Chef Quaale

SERVES: 4–6 PREP: 15 MINUTES TOTAL: 3–4 HOURS

2 full racks CO-OP Pork Back Ribs

2 Tbsp CO-OP GOLD Yellow Mustard

½ cup LA GRILLE Cracked Pepper and Garlic All Purpose Seasoning

1 ½ cups CO-OP GOLD Apple Juice, divided

2 Tbsp CO-OP GOLD Apple Cider Vinegar

¾ cup brown sugar

¼ cup CO-OP GOLD Maple Syrup

1 ½ cups CO-OP GOLD BBQ Sauce

1. Preheat one side of the grill to 225-250°F.

2. Remove the ribs from the package, rinse under cold water and pat dry with paper towels. If the ribs still have the membrane (a thin layer on the underside of the bones), use the tip of a paring knife to gently lift one corner. Grip the membrane with a piece of paper towel, peel off and discard.

3. Coat the ribs with the mustard and cracked pepper and garlic seasoning.

4. Place 1 cup hickory, maple, cherry or apple wood chips in a smoker box or pouch made from a double layer of heavy-duty tin foil pierced with holes to allow the smoke to escape. Place the smoker box or foil pouch on the flame side of the grill so it can start to smoke. Place the ribs on the unlit side of the grill, meat side up, and close the lid.

5. Combine 1 cup of the apple juice with the apple cider vinegar in a food-safe spray bottle. After about 45 minutes, open grill and spray the ribs.

6. Refill the smoker box or use a second foil pack with wood chips for the remaining hour of smoking, spritzing once or twice during the process.

7. After 2 hours in total, remove ribs from grill and transfer each rack, meat side down, to a double layer of tinfoil large enough to wrap the rack securely. Sprinkle the brown sugar evenly over both racks of ribs. Pour the apple juice and maple syrup on top. Fold the foil to tightly seal the packets. Return wrapped ribs to grill, meat side down.

8. After about 45 minutes, test for tenderness. Open one of the packets and wiggle a bone to see if it is loosened from the meat, or insert the tip of a sharp knife between the bones. If not yet tender, rewrap and continue cooking.

9. Check every 15 minutes until the ribs are tender and have reached an internal temperature of 71°C (160°F). Then take the ribs off the grill, place the packets on a baking sheet and remove the foil.

10. Discard the juices and brush both sides with BBQ sauce. Return the ribs to the grill and increase the temperature on both sides to about 300°F to set the sauce. Watch closely, flip once or twice, and baste with more sauce if you like.

11. When you are happy with the sauce and the doneness, remove the ribs from the grill and let them rest for about 10 minutes. Slice into separate bones, transfer to a platter and serve.

RECIPE BY CHEF ANGIE QUAALE LANGLEY, BC

RECIPE BY CHEF DALE MACKAY SASKATOON, SK

HONEY GARLIC BEEF BACK RIBS WITH CRUNCHY CREAMY CUCUMBER SALAD

SERVES: 4–6

PREP: 20 MINUTES + 2–12 HOURS MARINATING TIME

TOTAL: 1 HOUR 20 MINUTES + MARINATING TIME

RIBS

1 Rack CO-OP Beef Back Ribs

1 tsp salt

1 tsp pepper

1 bottle (341 mL) VH Honey Garlic Marinade

CUCUMBER SALAD

2 cups Long English cucumber, thinly sliced

½ cup red onion, thinly sliced

1 tsp salt

5 Tbsp sour cream

1 Tbsp fresh dill, chopped

½ tsp lemon juice

¼ tsp lemon zest

¼ tsp garlic powder

¼ tsp onion powder

⅛ tsp ground black pepper

½ tsp celery seed

2 Tbsp almonds, toasted and chopped

1. Season ribs with salt and pepper and place in a container or sealable bag. Add marinade, cover and place in fridge for 2–12 hours.

2. Remove ribs from marinade and drain, discarding the marinade. Preheat BBQ to medium heat.

3. Grill ribs, meat side down, for 10–15 minutes, until brown and well coloured.

4. Place cucumber and onion in a bowl and mix in salt. Let sit for 30 minutes. Squeeze the mix in your hand, discarding any liquid. Place on paper towel with more paper towel on top and press until as dry as possible.

5. Move the ribs to the top rack of the BBQ, bone side down. Turn the heat down to the lowest setting and close the lid. Cook for about 25–30 minutes, until tender and cooked through to an internal temperature of 71°C (160°F). Check every 10 minutes to make sure they are not getting too dark as they slowly caramelize.

6. Transfer the cucumber and onion mixture to a clean bowl. Add remaining ingredients except the almonds and mix well with a spoon. Cover and chill until ready to serve, then sprinkle almonds on top.

7. Remove ribs from grill and cover lightly with foil while they rest for 30 minutes. Cut between bones and serve with cucumber salad.

POTLUCK ON THE GRILL: KOREAN BBQ

When Christopher Cho, co-owner of Grassroots Restaurant Group, remembers the family gatherings of his youth, he thinks of Korean BBQ. “It’s special to me because it reminds me of home,” he says. “Growing up, we would eat Korean BBQ with friends and family on Sundays after church. It’s a great way to feed a lot of people all at once.”

Christopher has transferred his love of Korean BBQ onto the menu at Sticks and Stones in Saskatoon and at the recently opened Dojo Ramen in Regina.

“Korean BBQ is an interactive way to eat,” Christopher says. He compares it to a mashup of potluck and musical chairs at the grill. Guests get to choose, and cook, their own food. Often, one person at a time will take a turn at the grill, building their own signature combination of lettuce-wrapped grilled meats, side dishes and sauces.

Meats arrive raw or marinated at the table and guests assemble their dishes as the meat comes off the grill. Traditionally, BBQ meat is served with jjigae (soup or stew) and rounded off with banchan (side dishes). Banchan includes a variety of seasoned vegetables, dipping sauces (a soy-chili paste called ssamjang is popular), and fermented foods and pickles such as kimchi. Dishes are served wrapped in lettuce, perilla leaves or cabbage.

“It’s like a choose your own adventure, selecting marinated meats or seasoning unmarinated meats with the dipping sauces that are served alongside,” says Christopher. “Whoever is taking turns cooking the meat passes what they’ve cooked on to their guests. It’s customary to build wraps for your guests. It’s a fun, easy way to enjoy good food with good people.”

Korean BBQ Inspirations

Mix and match from the following dishes:

Meats

Bulgogi (marinated rib-eye)

Kalbi (marinated beef ribs)

Samgyeopsal (pork belly)

Spicy marinated chicken

Spicy marinated pork

Banchan

Kimchi (spicy fermented cabbage pickle)

Kongnamul (bean sprouts)

Oi Muchim (spicy cucumber salad)

Mu Saengchae (spicy radish salad)

Goguma Mattang (candied sweet potato)

Kkaennip Jangajji (marinated perilla leaves)

Lettuce/cabbage leaves

Dipping sauces

Ssamjang (soybean-chili paste)

Sesame oil, pepper and salt

Sweet and sour soy

KALBI (MARINATED BEEF RIBS)

Gochujang is Korean hot pepper paste. Serve ribs with steamed short grain white rice and lettuce for wraps.

– Christopher Cho

SERVES: 8

PREP: 3 HOURS MARINATION + 15 MINUTES

TOTAL: 3.5 HOURS

8 garlic cloves

1 tsp ginger, chopped

1 large white onion, chopped

6 green onions, chopped

⅓ cup soy sauce

⅓ cup mirin

⅓ cup brown sugar

¼ cup gochujang or chili garlic paste

⅓ cup soybean paste or miso paste

2 tsp roasted sesame oil

1 tsp black pepper

3½ lb. CO-OP Beef Short Ribs, thin cut

1. Purée garlic, ginger, onion and green onions in a food processor until smooth. Transfer to a large mixing bowl.

2. Add the soy sauce, mirin, brown sugar, gochujang, soybean paste, sesame oil and pepper. Mix thoroughly with a spatula.

3. Add the beef short ribs to the marinade. Massage the marinade onto the beef until evenly coated. Cover and marinate in the fridge for 3 hours before using.

4. Preheat a BBQ or stovetop grill. Remove the ribs from the marinade, and grill on high heat for 2 minutes on each side.

RECIPE BY CHRISTOPHER CHO REGINA, SK

CO-OP® GOLD FROZEN DESSERT

CO-OP GOLD PLANT-BASED FROZEN DESSERT

Mario’s Gelati, Vancouver, BC

Thirty-five years ago, Mario’s Gelati in Vancouver, BC became the first company in North America to make a non-dairy ice cream. Now they’re releasing the next generation in plant-based frozen desserts in collaboration with Co-op. These chickpea-based frozen desserts are nut and soy-free, with the same creamy, sweet and delicious taste of dairy ice cream.

“Most people wouldn’t be able to tell that it contains no dairy if they tasted it and you didn’t tell them. This is the way of the future,” says Costantino “Chris” Loscerbo, Production Manager at Mario’s Gelati. And with deluxe flavours like Salted Caramel Chocolate Flake, Cookies & Kreem and Raspberry Truffle, even die-hard dairy lovers will be tempted.

CO-OP GOLD PURE TRAIL MIX

Trophy Foods Inc., Calgary, AB

Our new line of trail mixes has no artificial colours or flavours, contains healthy nuts and dried fruits, and a delicious dose of deluxe morsels.

“Healthy eating can still feel indulgent,” says Mixing Operator Efenito Toledo. He suggests Monster Mix or Dark Cherry Chocolate for the perfect blend of nuts, dried fruit and chocolate. Try Peanut Butter Lovers for the added sweetness of milk chocolate peanut butter cups and Island Bliss for a medley of tropical fruits.

Costantino “Chris” Loscerbo, Production Manager

Efenito Toledo, Mixing Operator

CO-OPGOLDPUER® HEMP SEEDS

CO-OP GOLD PURE HEMP SEEDS

Blue Sky Hemp Ventures, Saskatoon, SK

Hemp seed is unlike any other grain. It is the highest quality plant-based protein in the world, contains polyunsaturated fat (the good kind), Omega-3 fatty acids, vitamins and minerals, is high in fibre and very low in carbohydrates. Hemp’s phenomenal nutritional benefits are only part of the amazing story of CO-OP GOLD PURE Hemp Seeds. Our hemp grower and processor, Blue Sky Hemp Ventures, is a farmer-owned company based in Saskatchewan and committed to sustainable farming and whole plant utilization.

“Our naturally grown hemp seed is grown primarily in SK using zero-till agriculture and no herbicides or pesticides,” says Ben Carnevale. “Blue Sky’s innovative Whole Plant Utilization sequesters up to 3–6 tonnes of carbon dioxide, per acre of hemp grown. This innovation allows our business to become a net negative carbon emitter. We process the whole plant into seeds, hemp-derived extracts and fibre products — we really believe we can create a better world, fuelled by hemp.”

CO-OP BERKSHIRE SIRED PORK

Valley Lea Farms Inc., Ste. Anne, MB

Berkshire hogs are to pork what Wagyu cattle are to beef: the pinnacle of meat quality, in high demand in luxury markets. Berkshire sired pork, renowned for its exceptional marbling and tenderness, is now raised locally at Valley Lea Farms and available at your local Co-op fresh meat counter.

Dickson Gould, President of Progressive Group and Valley Lea Farms Inc., takes great pride in raising 100% grain fed hogs using the Co-op Nutrition Program. “Being able to collaborate with Co-op on the nutrition side as well as the store side is a real dream come true for Valley Lea Farms, and hopefully for our customers as well.”

Dickson Gould, President

SASKATOON SK

Ben Carnevale, Vice President, Sales and Marketing

STE. ANNE MB MANITOBA RAISED BERKSH IREPORK

fruit INFUSIONS fruit

Fruit can be much more than a snack or dessert — let it play a leading role in your next meal by putting it on the grill. It will be a taste revelation!

Summer is a great time to explore new ways to enjoy fresh Canadian-grown fruit as part of your main dishes. Combining fruit with savoury elements opens a whole new world of flavour. Our chefs use fruit grilled in salads or compotes to complement main dish flavours, as a fresh salsa on steak, and in a savoury jam to elevate burgers and sandwiches.

RECIPE BY CHEF DALE MACKAY SASKATOON, SK

CHUCK BURGER WITH SWEET AND SOUR RED ONION JAM

SERVES: 6 PREP: 10 MINUTES

TOTAL: 30 MINUTES

¼ cup vegetable oil

2 cups red onions, thinly sliced ½ cup sugar

⅔ cup CO-OP GOLD PURE Organic Balsamic Vinegar

⅓ cup white vinegar

1 sprig rosemary

2 cups blackberries, cut in half

6 CO-OP In-Store Made Chuck Burgers

6 D'ITALIANO Brioche Hamburger

Buns, split and toasted

6 slices CRACKER BARREL Monterey

Jack Cheese

1. Place a medium sauté pan on the stove on medium heat. Add oil and onions. Cook for 10 minutes without allowing onions to colour, stirring often.

2. Add sugar, vinegars and rosemary. Cook until the liquid reduces by threequarters of its original volume.

3. Add berries and turn up heat to high. Cook until liquid is mostly gone and it becomes a bit sticky, being careful not to let it burn. Take off heat and let cool completely. Use cold or at room temperature, removing rosemary before serving.

4. Grill burgers until internal temperature reaches 71°C (160°F).

5. Spread jam onto toasted bun and top with a freshly grilled burger and cheese.

Co-op Fresh Lean Ground Chuck Burgers are proudly handmade by our butchers using fresh Western Canadian beef ground in-store daily.

Stop by your local Butcher Counter and pick up some delicious, juicy burgers today.

ITALY CO-OPGOLDPURE®

BALSAMIC VINEGAR

EDMONTON AB

CO-OP® GOLD PRIME RIB BURGER

BBQ CHICKEN THIGHS WITH BROCCOLI-GRILLED PEACH SLAW

SERVES: 6–8 PREP: 10 MINUTES

TOTAL: 30 MINUTES

SLAW

1 peach

3 cups broccoli, roughly chopped

¾ cup carrots, grated

2 Tbsp fresh basil, chopped

¾ cup CO-OP GOLD

White Cheddar

Cheese, grated

3 Tbsp lemon juice

½ tsp lemon zest

¾ tsp salt

½ tsp ground black pepper

½ cup red onion, thinly sliced

1 cup HELLMANN’S Mayonnaise

CHICKEN

8 CO-OP Boneless Skinless Chicken

Thighs

2 tsp salt

½ cup CO-OP GOLD

Old West Hickory BBQ Sauce

1. Preheat BBQ to medium-high. Cut the peach in half, remove pit, then cut each half into 3 or 4 wedges. Grill on BBQ until pieces are tender and have nice grill marks. Remove from grill, cool slightly, and slice each piece in half.

2. Combine peaches with all slaw ingredients except the mayo. Mix well, then add mayo. Mix well and chill until ready to serve.

3. Season chicken with salt. Place on grill and cook for 5 minutes to develop nice grill marks.

4. Turn chicken over and cook for 5 minutes, then brush with BBQ sauce.

5. Move the chicken to the top rack and brush with more sauce every few minutes, turning and brushing so they become well coated.

6. Remove chicken from grill when it reaches an internal temperature of 74°C (165°F) and allow to rest for 10 minutes loosely covered with foil. Serve with broccoli slaw.

RECIPE BY CHEF DALE MACKAY SASKATOON, SK

TERIYAKI ARCTIC CHAR WITH GRILLED PLUM COMPOTE

SERVES: 4 PREP: 15 MINUTES TOTAL: 1 HOUR

TERIYAKI SAUCE

1 large garlic clove, minced

2 tsp ginger, minced

½ cup light soy sauce

½ cup mirin

½ cup sake

1 tsp toasted CO-OP GOLD PURE

Organic Sesame Oil

3 Tbsp dark brown sugar

1 Tbsp CO-OP GOLD PURE Raw

Unpasteurized Honey

FISH AND PLUM COMPOTE

4 fillets fresh Arctic char, skin on, boneless, ½-inch thick at thickest section

3 Tbsp CO-OP GOLD PURE

Organic Canola Oil, divided

2 tsp salt

4 black plums

2 large shallots

2 Tbsp rice vinegar

1 Tbsp white sesame seeds

¼ cup green onions, thinly sliced on an angle

1. To prepare teriyaki sauce, put all the ingredients in a medium saucepan, bring to a boil, turn heat down to low and simmer for 10–15 minutes or until thick slow bubbles appear.

2. Pour the sauce into a clean jar and keep the jar open until cool. The sauce will thicken as it cools fully. Store in the refrigerator for up to 2–3 weeks.

3. To prepare plum compote, preheat grill on high. Slice each plum lengthwise on both sides, twist plum halves in opposite directions and remove the pit. Put plums in a small bowl.

4. Peel shallots. Cut ¼-inch off the tops, keeping root intact. Cut in half lengthwise. Add to the plums along with half the oil and salt. Toss gently to coat.

5. Grill plums and shallots for 3–5 minutes per side or until dark grill marks appear. Remove from grill and cool to room temperature.

6. Slice shallots thinly. Slice plums into wedges ½-inch thick. Put in a medium saucepan. Add rice vinegar and 2 Tbsp

water, bring to a boil and simmer for 5 minutes. Set aside.

7. To cook the fish, position the oven rack on the second level from the top. Preheat oven on broil setting.

8. Season the fish with salt. Heat a 14inch ovenproof fry pan on medium high heat for 3–5 minutes. Add the remaining oil to the pan, then add the arctic char, skin side down. Turn heat down to medium-low. Gently press the fish fillets flat with a spatula several times while the fish cooks for 1½ minutes. Remove from heat but leave fish in the pan.

9. Glaze fish on the flesh side with the cooled teriyaki sauce. Place under the broiler for 3 minutes or until the glaze bubbles.

10. Remove from pan and top with plum compote, sesame seeds and green onions. Serve immediately.

Use large ripe black plums and Japanese-style rice vinegar for the compote. If you think there will be a delay in serving, this dish is excellent at room temperature, but reduce the fish’s broiling time by one minute to avoid overcooking. – Chef Gomes

RECIPE BY CHEF NICOLE GOMES VANCOUVER, BC

GRILLED TRI-TIP STEAK WITH BLACKBERRY SALSA

The salsa is best made just before eating. The tri-tip is lean yet well-marbled. “Air dry” steaks by seasoning with equal parts salt, pepper and sugar, and chilling for at least 24 hours before cooking. Air drying creates an incredibly flavourful crust, my favourite part. – Chef

Hitzer

SERVES: 2–4 PREP: 20 MINUTES + 24 HOURS DRY RUB MARINATING TIME

TOTAL: 30 MINUTES + 24 HOURS DRY RUB MARINATING TIME

STEAK

2 CO-OP Tri-Tip Grilling Steaks

¼ cup kosher salt

¼ cup black pepper

¼ cup sugar

oil for grilling

SALSA

½ cup blackberries, halved if large

½ red bell pepper, small dice

2 serrano peppers, seeded and minced

¼ cup red onion, small dice

½ cup cherries, pitted and diced

2 Tbsp cilantro, chopped

2 Tbsp mint, chopped

1 lime, juice and zest

1 Tbsp CO-OP GOLD PURE

Cold Pressed Canola Oil

salt to taste

4 cups arugula

1. Rub the meat with the salt, pepper and sugar. Put on a plate or tray and refrigerate uncovered for at least 24 hours. Remove from fridge 30 minutes before grilling and brush off any rub ingredients that cling.

2. Combine all the salsa ingredients except the arugula. Chill in fridge for 30 minutes.

3. Preheat the grill to medium-high. Oil the steaks. Grill meat for 3 minutes, then turn it and grill another 3 minutes.

4. Probe meat with instant-read thermometer. Grill until cooked to desired degree of doneness.

5. Rest meat for 5 minutes, slice and garnish with salsa and arugula.

BEEF COOKING

RECIPE BY CHEF MANDEL HITZER WINNIPEG, MB

RECIPE BY CHEF MARIA KOUTSOGIANNIS CALGARY, AB

GRILLED CAULIFLOWER WITH GRILLED FRUIT SALAD

SERVES: 3 AS A MAIN DISH, 6 AS A SIDE

PREP: 15 MINUTES TOTAL: 30 MINUTES

CAULIFLOWER

2 medium heads

cauliflower

2 Tbsp olive oil

1 tsp sea salt

½ tsp black pepper

1 Tbsp garlic powder

1 Tbsp onion powder

1 tsp paprika

½ tsp ground coriander (optional)

FRUIT

2 large peaches, pitted, halved and quartered

2 nectarines, pitted, halved and quartered

1. Preheat BBQ to 500°F.

1 plum, pitted, halved and quartered

1 large lemon, juice and zest

2 Tbsp melted honey

1 tsp sea salt

2 garlic cloves, grated

1 tsp garlic powder

1 tsp onion powder

½ tsp red chili flakes

1 large handful mint, chopped

1 large handful cilantro or parsley, chopped

2. Remove the bottom core of the cauliflower but keep the cauliflower intact. Cut into 1-inch slices. You will end up with 3 pieces that stay together; the rest will fall apart, but add it to the fruit mixture. Set the cauliflower aside.

3. Combine the oil and seasonings in a bowl.

4. Put the fruit and remaining ingredients into a large bowl and gently toss to combine.

5. Brush one side of the cauliflower slices with the oil mixture and grill, oiled side down, for 5 minutes, or until golden and well-marked.

6. Brush the top of the cauliflower with oil mixture, flip and grill until golden.

7. Put the fruit and cauliflower remnants on the BBQ using tongs. Reserve the marinade. Cook for 3 minutes on each side or until golden. Monitor them as they burn quickly.

8. Remove the fruit and vegetables from the grill. Drizzle with remaining fruit marinade and serve.

BakingBARBECUE

Dessert can go on the grill too!

No need to heat your oven to make dessert on hot summer days when your grill is already lit. Pick up some fresh baked items such as bagels or donuts from your local Co-op Bakery to make prep even easier.

Our chefs have created these quick confections to please kids of all ages. If you’re new to the wonders of clafoutis (kla-FOO-tee) — a fruitfilled baked pancake best served out of a cast iron pan — be warned that it may become your new favourite dessert… and possibly breakfast. We won’t judge.

MANGO CREAM CHEESE GRILLED DONUTS

BROWN BUTTER HONEY GLAZED NECTARINE KABOBS

Use wood, bamboo or metal skewers. If using wood or bamboo skewers, soak in water for 10 minutes beforehand to stop them from burning on the grill.

SERVES: 2–4 PREP: 10 MINUTES TOTAL: 20 MINUTES

GLAZE

½ cup butter

½ cup CO-OP

GOLD PURE Raw

Unpasteurized Honey

1 ½ Tbsp fancy molasses

3 Tbsp lemon juice

KABOB

3–4 nectarines, medium-ripe

1 CO-OP In-Store Baked

Cinnamon Raisin Bagel

vegetable oil for the grill

3 sprigs fresh thyme

CO-OP GOLD Vanilla

Ice Cream or whipped cream

1. Put butter in a small pot over medium-high heat. Cook for 4 minutes, or until the butter splits and starts to brown and smell nutty.

2. Turn heat down to low. Add honey, molasses and lemon juice. Whisk well until it comes together and thickens a little. Set aside.

3. Cut nectarines in half, remove pits and cut each half into 3 or 4 pieces depending on the size. Cut bagel into 12 equal pieces.

4. Thread a piece of nectarine, then a piece of bagel onto each skewer, using 4 pieces of nectarine and 3 pieces of bagel on each of 4 skewers.

5. Pre-heat grill to medium, then reduce heat to low, and oil or spray grill. Place skewers on grill and grill until marks form.

6. Turn the skewers, then brush glaze all over the kabobs. Turn and glaze the other side. Repeat until the kabobs are nicely coloured and glazed on all sides.

7. Remove from grill, sprinkle with fresh thyme leaves and serve with vanilla ice cream or whipped cream.

RECIPE BY CHEF DALE MACKAY SASKATOON, SK

RECIPE BY CHEF DALE MACKAY SASKATOON, SK

CAST IRON RASPBERRY MAPLE CLAFOUTIS

SERVES: 4–6 PREP: 10 MINUTES

TOTAL: 30 MINUTES

butter or vegetable oil/spray for the pan

¾ cup sugar

½ cup ROBIN HOOD All Purpose Flour

¼ tsp salt

2 CO-OP GOLD PURE Organic Large Eggs

½ cup whole milk

¼ cup butter, melted

¼ cup CO-OP GOLD Almonds, toasted and finely chopped

¼ tsp lemon zest

½ tsp vanilla extract

¾ cup fresh raspberries

3 Tbsp CO-OP GOLD Pure Maple Syrup

1. Preheat BBQ on medium heat or oven at 350°F. Lightly butter or spray a 10-inch cast iron pan.

2. Mix sugar, flour and salt in a medium mixing bowl. Add eggs and milk and whisk well. Add remaining ingredients except raspberries and maple syrup.

3. Pour mixture into the pan and evenly distribute the raspberries. Place in oven or on BBQ’s top rack, close, and bake for 20 minutes or until just cooked in the middle. Allow to settle and cool slightly. Drizzle maple syrup over top and serve.

GRILLyourGARNISH

Is that a chicken wing on that Caesar?! You bet it is!

Meal-sized cocktail garnishes are all the rage. Whether your drink of choice is sweet or savoury, have some fun piling on these well-matched snacks as you sip.

When you’re out at the grill, throw on a fruit skewer to top a tropical cocktail. Thread a salty appetizer, such as a slider, chicken wing, bacon, pickle or beef stick, onto a skewer to finish your Caesar. Our favourite mixologist has some suggestions to get you started. After that, let your imagination run wild.

tropic thunder

big and bold caesar

BIG AND BOLD CAESAR

SERVES: 1 PREP: 2 MINUTES

TOTAL: 2 MINUTES

RIMMER

2 Tbsp coarse sea salt

2 Tbsp CO-OP GOLD Chipotle Mango

Seasoning Mix

1 lime wedge

COCKTAIL

1 oz bourbon (optional)

3 dashes Worcestershire sauce

1 Tbsp lime juice, freshly squeezed

1 Tbsp CO-OP GOLD Hot Wing Sauce

1 Tbsp CO-OP GOLD Jalapeno

Apricot Barbecue Sauce

½ cup Clamato juice

1. Choose a Collins or tall glass. Prepare by adding coarse sea salt and CO-OP GOLD Chipotle Mango Seasoning Mix to a small bowl. Give it a mix and rub the edge of the glass with a lime wedge, then dip the lime-moistened glass into the rimmer mixture.

2. Fill glass two-thirds full with ice. Add the optional bourbon and remaining ingredients except for the clamato juice. Stir with a tall spoon.

3. Add the clamato juice.

4. Choose your meal-sized garnish and enjoy.

Choose one of the following meal-sized garnishes to complete your Big and Bold Caesar. On a skewer thread:

• A smashed meatball slider on grilled focaccia topped with CO-OP GOLD Jalapeno Barbecue Sauce and coleslaw mix

• CO-OP GOLD Fully Cooked Seasoned Chicken Wings in Buffalo Sauce, a CO-OP GOLD Pickled Baby Carrot and CO-OP GOLD Dill Pickle

RECIPE BY MIXOLOGIST CHRISTOPHER CHO REGINA, SK

For your meal-sized garnish, choose one of the following skewers:

• Grilled pineapple, grilled mango and orange segments dusted with sumac or lemon zest

• Mango Passionfruit Luxury Macaron and Meyer Lemon Luxury Macaron, basil leaves and a lemon wheel

TROPIC THUNDER

This recipe makes extra fruit syrup, which can be kept refrigerated for future use.

SERVES: 1 PREP: 2 MINUTES

TOTAL: 2 MINUTES

SYRUP

2 cups CO-OP GOLD 100% Tropical Juice

2 cups granulated sugar

COCKTAIL

1½ oz gin

¾ oz lemon juice, freshly squeezed

4 basil leaves

¼ cup orange sparkling Italian soda

1. Make the syrup by combining the tropical juice with the sugar in a small pot. Bring to a boil, stirring until all the sugar crystals dissolve. Cool, then transfer to a jar and chill. Measure out 1 oz of the syrup and reserve the rest in the fridge for other uses.

2. Combine the syrup, gin, lemon juice and basil leaves in a cocktail shaker.

3. Add ice and shake vigorously. Double strain into a Collins or tall glass.

4. Top with soda.

5. Complete with the garnish of your choice.

RECIPE BY MIXOLOGIST CHRISTOPHER CHO REGINA, SK

This Greek cheese is made from goat and sheep's milk. It has a high melting point that makes it ideal for direct grilling. It holds its shape and takes on nice grill marks.

Grilled halloumi is an excellent addition to salad or as a meat-free main served with CO-OP GOLD Garlic Naan bread and grilled veggies.

SO CHEEZY

We all love a good grilled cheese sandwich. But there are so many cheeses, and so many ways to heat and serve them, especially during grilling season! Some cheeses are great smoked, some can go straight onto the grill, and still others need to have all their melty goodness contained in a cast-iron pan. Make cheese a part of your grilling adventure – your tastebuds will thank you.

A very firm Indian cheese that can be skewered with vegetables and served with chutney or dipped in CO-OP GOLD Butter Chicken sauce.

Best marinated overnight and grilled as a block. Feta will crumble if handled too much, so simply turn it once on the grill to avoid breaking the block.

Feta is also excellent cut in fingers, tossed in olive oil and roasted on the grill in a cast iron pan. Drizzle with CO-OP GOLD PURE Honey and fresh herbs for an impromptu appetizer.

Many cheeses, including gouda, fontina, mozza and cheddar, are too melty for direct grilling. Instead, use very low indirect heat (90°F) and fill a smoke tube with wood chips or pellets to infuse a block of any firm cheese with smoky flavour.

And of course, these cheeses, smoked or fresh, are delicious, sliced and melted over your favourite grilled burger or pizza!

You can put a whole wheel of CO-OP GOLD soft washed-rind brie or camembert on the grill, but watch it very carefully. If it gets too hot, the rind will break open and you’ll have a mess. These cheeses are also excellent prepared on the grill on a cedar plank (soak the plank for 30 minutes first).

Use a cast iron pan and cut your brie into pieces to make a gooey dip — see Chef MacKay’s recipe.

Halloumi

Halloumi

Paneer

Brie

Grand Trunk

Fontina

Mozzarella

Cheddar

SAPUTO Feta

CO-OP GOLD PURE Fontina Cheese

CO-OP GOLD Camembert

Mozzarella

CO-OP GOLD PURE Grand Trunk Cheese

CO-OP GOLD Brie

Feta

TRE STELLE Paneer

BOTHWELL Cheddar Cheese

VIEW RECIPE VIDEO

RECIPE BY CHEF DALE MACKAY SASKATOON, SK

BBQ BAKED MEDITERRANEAN BRIE

SERVES: 4–6 PREP: 10 MINUTES TOTAL: 20 MINUTES

1 CO-OP GOLD PURE Artisan Baguette

2 Tbsp CO-OP GOLD Olive Oil

300g round CO-OP GOLD Brie

½ cup CO-OP GOLD Goat Cheese, crumbled

¼ tsp garlic powder

¼ tsp onion powder

½ cup artichoke hearts, chopped

2 Tbsp green olives, chopped

2 Tbsp black olives, chopped

2 Tbsp fresh basil, chopped

2 Tbsp CO-OP GOLD Olive Oil

1. Preheat oven or BBQ to 350°F. Slice baguette horizontally into 1-inch slices. Drizzle with olive oil and lightly grill or toast on both sides.

2. Cut brie into 1-inch chunks. Spread brie and goat cheese on the bottom of a 10-inch cast iron pan. Season with garlic and onion powder. Sprinkle with artichokes and olives.

3. Bake on top rack of BBQ or in an oven at 350°F for 6–8 minutes, or until cheese melts and starts to bubble.

4. Remove from the oven or BBQ. Garnish with basil and olive oil. Serve with bread on the side.

ORANGEVILLE ON

EATING WELL FOR MENTAL HEALTH

The relationship between nutrition and mental health is complex, and each influences the other. Here are four ways to support your mental health through food and eating:

1) Eat Regularly — eating every 2–4 hours can help:

• Prioritize nourishment during stressful or low times

• Meet energy needs to help the brain function optimally (a hungry brain is an anxious and tired brain)

• Minimize blood sugar lows that contribute to drastic mood swings

2) Include Omega-3s — recent studies show that Omega-3 fats from DHA prevent the onset of cytokine-induced (inflammatory) depression. Fatty fish such as wild salmon, Arctic char, sardines, mackerel, cod or canned light tuna are great sources of DHA. Aim for 5 ounces per week. If fish is not part of your diet, consider a daily Omega-3 supplement.

Looking for inspiration? Try Chef Gomes’ Teriyaki Arctic Char with Grilled Plum Compote on page 19.

3) Balance meals with fibre-rich foods — a high-fibre diet can help to stabilize blood sugars and increase production of mood-boosting neurotransmitters.

Include fibre-rich foods with meals throughout the day, such as whole fruit and vegetables, whole grains, potatoes with skin, nuts and seeds, and legumes (e.g., beans, chickpeas or lentils). For a fibre-rich meal, try Chef MacKay’s BBQ Chicken Thighs with Broccoli-Grilled Peach Slaw on page 18.

4) Top up your vitamin D levels — vitamin D is essential to neurodevelopment and function. Maintaining optimal vitamin D levels may relate to management of depression, dementia, autism and schizophrenia. Because of Canada’s northern latitude and inadequate food sources of vitamin D, supplementation is necessary. Talk to your pharmacist or dietitian about how much vitamin D is right for you.

Certain food, nutrients and eating patterns may support mental health. Begin by considering what might be missing in your diet and focus on nourishing foods you can add to meals or snacks. A registered dietitian can support you with personalized nutrition planning.

Brooke Bulloch Saskatoon, SK Registered Dietitian

B EE F

PROUDLY WESTERN CANADIAN

Co-op was built on the idea of being truly local and the promise of staying that way.

Your Co-op supports local farmers, ranchers and manufacturers who grow, raise and produce our food right here in Western Canada.

Look for local!

Finding Western Canadian made products just got easier. Look for these stamps on Co-op food store shelves today!