To help celebrate our 50th Anniversary, Mid Island Co-op sponsored a recipe project; challenging our members to use local products as the main ingredients.

Open to all Mid Island Co-op members and/or immediate family members, we received many delicious submissions that were reviewed and tested by our Food Sustainability Committee.

We would like to thank everyone who submitted recipes and encourage all Co-op members to try them out using local food products.

Anyone who wants to add to our recipe collection is invited to send your recipe using local food to Karelyn Goodall(please see ‘contact us’ page for email address).

	Potatoes & Peas
Ingredients	2 tbsp oil
	1 tsp cilantro
	2 tsp garlic made into a paste
	2 tbsp tomato paste
	2 large potatoes, pealed and cubed
	1 1/4 c peas, shelled
Directions	1. Heat the oil in a wok or saucepan
	2. Mix garlic paste with cilantro
	3. Stir in tomato paste add few tablespoons of water
	4. Add potatoes and peas, season with salt
	5. Pour into 1 1/4 c hot water and bring to a boil. Reduce the heat, cover and cook until vegetables are done
	6. Serve hot sprinkling of fresh cilantro or chives
	West Coast Salmon
Ingredients	1lb. Wild salmon
	1 tbsp butter
	2 tbsp. crushed garlic
	1 medium red onion, diced
	3 stalks celery, chopped
	6 tomatoes, diced (1 1/2 c)
	3 Yukon potatoes chopped
	1 large red bell pepper, chopped
	1 large orange bell pepper, chopped
	1/2 bunch cilantro, finely chopped
	4 tbsp bragg’s seasoning
Directions	1. In a large soup pot, over medium heat, sauté onion and garlic in butter for 2 minutes
	2. Add rest of vegetables and cilantro, sauté for 5 min
	3. Add tomatoes and enough water to cover
	4. Cover and bring to a boil, then reduce to simmer for 10 min
	5. Add Bragg’s seasoning
	6. Cut salmon into large chunks, removing skin and bones
	7. Add fish and simmer for 15 min
	8. Add basil the last 5 min
	9. Season with salt and pepper and hot sauce.
	Serves 4
	Scrumptious Rhubarb Pie
	*Note: recipe is for 4 pie crusts, 3 with full tops, and one with lattice top
Ingredients (crust)	4 c flour (can substitute 3 1/2 c white with 1/2 c wheat germ)
	1/2 tsp salt
	1 1/4 c vegetable shortening
	1/4 c butter
	2 eggs beaten in 3 oz, very cold water
Directions (crust)	1. Mix the dry ingredients together
	2. Cut in the shortening and butter until the mixture is moist and even
	3. Add in the ice water
	Hint: Use a metal bowl and put in fridge before hand. After ingredients are mixed, separate it into 7 balls, plus one smaller ball for the lattice curst. Between each ‘roll-out’ put the metal bowel (withthe pastry balls) back in the fridge to keep them cool and cover bowel with tea towel
	Forming instructions…
	Lay down a piece of waxed paper. Sprinkle flour. Put down pastry ball, flatten it and push to the edges so they are smooth. Sprinkle more flour on top and then put another piece of waxed paper over top. Roll your pastry out. It should be easy to lift wax paper. When it’s the desired size, left the top paper off, use the bottom paper to maneuver the pie crust next to the pie plate and flip it into the plate. Peel off the bottom (now the top) paper.
Ingredients (filling)	4 c rhubarb
	1 c white sugar
	5 tbsp flour
	1 tbsp butter
	Sprinkle of almond powder (optional)
Directions (filling)	1. Mix the rhubarb, sugar and flour together
	Hint: Sprinkle about 1 tbsp of almond powder on the base crust before you put in the fruit. This helps to keep the crust from going soggy.
	2. Put rhubarb mixed into unbaked crust
	3. Dot with the butter and 1 tsp sugar
	4. Cover with the top full crust, or lattice crust
	5. Bake on lowest rack at 425F for first 15 min
	6. Lower heat to 350F for another 40-45 min
	Blackberry Vinegar
Ingredients	8 c blackberry’s
	Malt vinegar
	Sugar
Directions	1. Cover blackberry’s with malt vinegar in a glass bowl
	2. Let sit for 3 days
	3. Put mixture into a bag, and drip over night
	4. For each pint of juice you get add 1 1/2 c of sugar
	5. Bring to a boil and simmer for 5 min
	6. Let cool, put in bottles
	Zucchini Curd (Jam)
Ingredients	2 lbs zucchini (8 c) peeled, seeded and cubed
	3 lemons (juice and grated rind)
	4 c sugar
	1/2 c butter
Directions	1. Boil or steam zucchini till tender; drain well
	2. Place in pan with sugar and butter
	3. simmer until thick like cream
	4. Add grated rind and juice
	5. Simmer another 5 min
	6. Pour into sterilized jars, store as jam
	Island Grilled Halibut
Ingredients	2 cloves garlic
	1/4 tsp ground white pepper
	2 tbsp sugar
	1/3 c soya sauce
	6 tbsp corn oil
	3 chopped green onions
	1 tbsp sesame seeds
	6 – 1″ thick halibut steaks
Directions	1. Combine marinade and pour over halibut steaks
	2. Cover and marinate overnight
	3. Place on grill and cook 10min (either side) or until fish flakes easily
	Serves 6
	Cod Chowder
Ingredients	1 tbsp butter or margarine
	1 c chopped onion
	1 c diced celery
	2 carrots, peeled and diced
	1/2 lb fresh mushrooms
	1-2 potatoes, finely diced
	1/2 c water
	1 tbsp cornstarch
	4c milk (1% or whole)
	2 c corn (canned or frozen)
	1 tsp salt
	1 tsp pepper
	1/4 tsp nutmeg
	1 1/2 lbs cod, cut into lg. pieces
Directions	1. In a large saucepan over medium heat, melt butter and sauté onions, celery, carrots and mushrooms. Cook until vegetables are tender, stirring occasionally, about 5-10 min
	2. Add potatoes and water with cornstarch mix, cover and cook for 5min or until potatoes are just tender
	3. Add milk, corn, salt and pepper to point. Bring to a boil.
	4. Reduce heat to simmer and add cod pieces. Cover and simmer for about 5  min or until cod flakes with fork
	Do not return to a boil
	Rosemary Rhubarb Compote
Ingredients	1 lb rhubarb, leaves trimmed (about 4 to 5 stalks)
	10 organic dried apricots, coarsely chopped
	1/2 c organic dried cranberries
	1/2 c local honey
	4 small sprigs rosemary (about 2 inches each)
	1 organic orange (zest & juice)
	Mint
	Optional: local raspberries, blueberries or strawberries
Directions	1. Slice the rhubarb crosswise into 1/2 inch pieces
	2. In a medium non-reactive bowl (glass or stainless steal), combine rhubarb with other ingredients
	3. Mix well, cover and refrigerate for 24 hours. Stir twice within this time frame.
	4. Remove rosemary sprigs before serving and garnish compote with mint
	This compote can be stored in the fridge for up to 3 days
	Curried Potato Salad
Ingredients	2 tbsp butter
	2 tbsp flour
	2 tsp curry powder
	1 c chicken stock
	1/2 c sour cream
	1/2 c mayonnaise
	1/2 tsp salt
	1/2 c sliced green onion
	1/2 c diced celery
	1/2 c sliced green olives
	2 tbsp chopped parsley
	2 tbsp chopped green pepper
	4 cups diced cooked potatoes
Directions	1. Melt butter, stir in flour and curry powder
	2. Add chicken stock and cook until thick and smooth
	3. Stir in sour cream, mayonnaise and salt
	4. Add remaining ingredients, combine gently
	5. Place in greased baking dish and sprinkle with paprika
	6. Bake at 375F until hot (20-25min)
	Serve hot, serves 6-8
	Cranberry & Orange Bread
Ingredients	2 c flour
	2/3 c sugar
	1 1/2 tsp baking powder
	3/4 tsp salt
	1 tsp baking soda
	1/4 c margarine – softened
	3/4 c orange juice
	1 tsp lemon rind
	1 egg
	1 c chopped cranberries (Cedar Farm)
Directions	1. Sift flour, sugar, baking soda, salt
	2. Cut in margarine
	3. Beat in remainder ingredients
	Bake in loaf pan at 350F for 50-60 min
	Crumb-Topped Saskatoon Rhubarb Pie
Ingredients	1 deep 9″ unbaked pie shell
	3 cups Saskatoon berries
	1 c rhubarb, cut into 1″ pieces
	2/3 c granulated sugar
	1/4 c flour or minute tapioca
	Topping:
	1/3 c brown sugar
	1/4 c flour or minute tapioca
	1/2 teaspoon cinnamon
	1/4 c butter or margarine
Directions	1. Combine Saskatoon’s and rhubarb with granulated sugar and flour, place in pie shell
	2. Combine all ingredients for topping and blend until crumbly
	3. Sprinkle on top of fruit
	Bake in 425F for 15 min, then 350F oven for 45 min
	Dave’s Curry in a Hurry
Ingredients	1 pkg fresh asparagus
	3 chicken breasts (skinned & boned) cut into bite sized pieces
	1/3 tsp pepper
	3 tbsp oil
	1 tsp lemon juice
	1 tsp curry powder
	1/2 c mayonnaise
	1 can of cream of chicken soup
	1 c sliced fresh mushrooms
	20-25 BC spot prawns or BC shrimp
	1 c grated cheddar cheese
Directions	1. Sprinkle pepper on chicken
	2. Cook chicken in oil until slightly brown (approx 6 min). Remove and put in casserole dish
	3. Cut asparagus into 2″ pieces and cook asparagus and mushrooms in sauté pan until asparagus is tender – crisp but still green and mushrooms are slightly tender. Arrange asparagus and mushrooms on top of chicken in casserole dish
	4.  Peel and wash BC spot prawns or shrimp, place on top of vegetables
	5. Mix together soup, mayonnaise, curry powder and lemon juice in a bowl until well combined. Pour over chicken, shrimp and vegetables.
	6. Sprinkle with grated cheddar cheese and bake uncovered at 350F for 30-35 min
	Serves 6
	Notes: This version is very mild, to increase flavour use 2-3 tsp curry powder and add garlic powder (same amount)
	Blackberry Salsa
Ingredients	1 tomato, fresh-diced
	1/2 c carrot, finely grated
	1/4 c red onion, finely chopped
	1/4 c red pepper, finely chopped
	2 tbsp cilantro, chopped
	1 tsp fresh mint, chopped
	Salt (to taste)
	1 lime, juiced
	1 tbsp oil
	3/4 c fresh or frozen blackberries
Directions	1. Combine all above ingredients, mix well
	2. Chill
	Note: Can add hot sauce or chili peppers
	Hazelnut “Milk” & “Flour”
Ingredients	1 1/2 c hazelnut/filberts
	1 1/2 c filtered water
Directions	1. Soak for 12 hrs in a glass bowl
	2. Drain soaking water into compost
	3. Put soaked nuts and fresh 2 1/2 c filtered water into blender. Blend for about 3 min, beginning at low speed and finish at high speed
	4. Pour “nut mush” through a nut milk bag (much like a jelly bag, tighter weave than a cheese cloth). Squeeze bag well.
	5. Use “milk” immediately and refrigerate left over
	Note: You can use ground nuts for future baking, it would be best to grind nuts in a coffee grinder
	Rhubarb Conserve
Ingredients	4 c fresh or frozen rhubarb (1/2″ pieces)
	4 c granulated sugar
	2 medium oranges (grated rind and juice)
	2 medium lemons (juice)
Directions	1. Place ingredients in a 4L saucepan and stir with a wooden spoon
	2. On medium to high heat, with careful stirring, bring mixture to a boil
	3. Reduce heat and gently simmer, stirring occasionally until mixture thickens and takes on a rich amber color (about 30 min)
	4. Pour into sterilized jars and seal immediately with melted paraffin wax
	Makes 4 cups