A rack of lamb is cut into chops and served with a fenugreek curry dipping sauce. This is a signature dish at Vij’s restaurant in Vancouver. | Sarah Galvin photo

Lamb: excellent source of protein with health benefits

Lamb is commonly included as a meat in Mediterranean diets, which have been shown to have several health benefits including to help reduce the risk of cardiovascular disease. Grass-fed lamb is a significant source of omega-3 fats associated with decreased risk of inflammation. In addition to being an excellent source of protein lamb is also […] Read more

Flapper pie was a favourite prairie dessert at community picnics and church suppers. | Sarah Galvin photo

Pi Day should be more than a mathematical celebration

Pi Day is celebrated annually by math nerds on March 14. Pi, Greek letter π, is the symbol used in mathematics to represent the ratio of the circumference of a circle to its diameter, which is approximately 3.14159. Pi Day is an opportunity for math enthusiasts to recite the infinite digits of Pi, talk to […] Read more

This spicy chicken taco was made with soft corn tortillas, but a crisp taco shell could also be used.  | Sarah Galvin photo

Meal kits have increased in popularity during pandemic

One of the hottest food trends of 2020 was the meal kit. The kits have been on the scene for six or seven years but in 2020 they really took off. One company alone has more than 2,000 employees across Canada. The social media followers range from 80,000 to more than two million people on […] Read more


The Bacardi rum cake is so quick to make and only gets better the longer it sits.  | Sarah Galvin photo

Baking a cake can be therapeutic, relaxing — and tasty

Cakes are comfort food at its sweetest. They have the power to transport us to past birthdays, weddings, engagements, babies and vacations with just one bite. The best cakes can be whipped up in a flash and others are a labour of love. Making a cake has the added benefit of being therapeutic and relaxing. […] Read more



This variety of cured meats, cheeses, crackers and pickles was prepared by Tapas Fine Cheese + Meats in Swift Current, Sask. It’s ideal for a casual evening of grazing.  |  Erin Braun photo

Making food ahead of time for Christmas is a great idea

Families everywhere are adapting their Christmas plans to keep everyone safe. Have a big day, not a big crowd. Make it special. There won’t be meals with extended family and friends at a table for 20 people. Christmas celebrations may be virtual gatherings or involve the sharing of food but not in the same home. […] Read more

Split red lentils, clockwise from the top, whole red lentils, green lentils, black lentils and chickpeas are some of the pulses grown in Saskatchewan.  |  Sarah Galvin photo

Hearty lentils are perfect for meals on cold winter days

The term pulse refers to the dried edible seeds of certain plants in the legume family. In Canada, the four main types are dry peas, lentils, beans and chickpeas. All pulses are very high in fibre and protein, low in fat, inexpensive and shelf-stable. Pulses come in a variety of shapes, sizes and colours and […] Read more

Eggplant parmigiana is a hearty vegetarian main course and also works if you are following the Mediterranean diet.  |  Sarah Galvin photo

It is a good time to focus on cooking with fall vegetables

As the growing season comes to a close, our vegetable choices change. Eggplants, squashes, peppers and root vegetables move into the spotlight. When choosing an eggplant at the farmers market, pick one that is bright, shiny and heavy-feeling. They will be available well into fall. Peppers both sweet and spicy are harvested in late summer […] Read more


Costolutos are an Italian heritage tomato best used for making sauces.  |  Sarah Galvin photo

Tomatoes are tasty, versatile — and oh yes, healthy too

Tomato season is my favourite season. Plucking a warm ripe tomato fresh from the vine and biting into it with juice running down my arm softens the sadness of summer’s end. For years three fellow home economists and I made many jars of salsa during tomato season. Later, I made big batches of tomato sauce […] Read more

: Make boxes for each guest with appetizers, side dishes or even the main course when hosting backyard gatherings this summer. These containers are biodegradable. | Sarah Galvin photo

Watch common touch points with backyard gatherings

Besides physical distancing, the most important thing to know about hosting a gathering during the COVID-19 pandemic is to eliminate common touch points. You can’t just plan a big buffet anymore. When planning your menu, how it is served is as important as the food. Take advantage of individually packaged items such as potato chips […] Read more