All of us involved in the September Healthy Living Challenge are very excited to share a cooking demonstration with you! Loraina Stephen, population health dietitian, and Fraser Bell, vice president of planning and quality, cook up a healthy batch of Man Cave Chowder in the video below. Cooking food with lots of healthy ingredients, including a wide variety of colourful vegetables and local fish, is not only delicious, but a great way to encourage good health at all stages of life.
Our challenge to you for the first week of the September Healthy Living Challenge is for YOU to try out your cooking skills by making a Man Cave Chowder! Take a photo of you making the chowder or of the final product (or both!) and visit our contest page for details on how to enter. We might post your picture on the blog and you’ll have a chance to win a great prize.
Watch the video below as Loraina and Fraser demonstrate how to cook this recipe and see the bottom of this post for the full Man Cave Chowder recipe.
As always, we encourage everyone to go to visit NH’s position statement site for guidelines for healthy living.
Good luck and have fun cooking!
Man Cave Chowder (serves 6)
(Adapted from Cook Great Food by Dietitians of Canada (Fish and Vegetable Chowder pg. 104))
What you need:
Man Cave Chowder
- 1 cup chopped onion (1 medium)
- 1 cup chopped celery
- 1 cup chopped red bell pepper
- 1 cup chopped cauliflower florets
- 1 cup chopped broccoli florets
- 1 cup peeled and chopped carrots
- 1 chopped potato (medium)
- 3 cloves chopped garlic
- 1 cup chopped tomato
- 2½ tbsp canola oil
- 1 cup long grain brown rice
- 8 cups low-sodium chicken broth
- 1 can (398 ml) 2% evaporated milk
- 3 cups (500 g) fish, cut into chunks (Pollock, Sole, Trout, Ling Cod, Salmon, Cod, Shrimp etc.)
- ½ tsp dried thyme
- ½ tsp dried basil
- ½ tsp freshly ground black pepper
- 1 tsp salt
- 1 tbsp chopped fresh parsley
What you do:
- Wash, peel and chop the onion, celery, red bell pepper, cauliflower, broccoli, carrots, potatoes and garlic.
- Spread vegetables (except broccoli) onto 13×9 roasting pan or shallow baking dish and drizzle with 2 tbsp canola oil and toss to mix. Roast in preheated oven at 350°F (160°C) for 30-40 minutes, or until fork-tender, stirring occasionally.
- While the vegetables are roasting, heat ½ tbsp canola oil in a large stock pot over medium-high heat.
- Add brown rice and sauté for about five minutes or until lightly toasted. Add chicken broth and let soup simmer on low for about 40 minutes.
- When the roasted vegetables are soft, add them to the simmering rice and broth. When the rice is soft, add the fish, chopped tomato, seasoning, broccoli and evaporated milk; cover and cook for 6-8 minutes or until fish flakes easily with a fork.
- Enjoy!
About Brandon Grant
As the NH men’s health coordinator, Brandon Grant travels across the Northern Health region speaking with community members about the health issues men face and what we can do to improve men’s health. He has worked with a variety of community-based organizations, including the Nawican Friendship Centre and the Northern Family Health Society, and holds two master’s degrees, one in social work and one in public administration. To stay active, Brandon enjoys playing golf and tennis, and whenever possible, visits tropical destinations to go snorkeling.
