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Celebrate Local!

BT Toronto | posted Friday, Jul 16th, 2021

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In partnership with Scotiabank, Breakfast Television launches ‘Celebrate Local’!

With the lockdowns ending, we have to remember to support our local businesses. Each day, Breakfast Television will place a spotlight on a Canadian business deserving of recognition! 

Check back Friday mornings for a freshly updated list!

Stay safe, and support local!

CELEBRATE Local: Week 1

SOLE BURNERS

@soleburners

Creator and Owner Camille de Leon took her passion for sneakers and started designing candles that look like your favourite pair of sneaks. From Yeezys to Jordans, she’s got you covered.

OLA BAMBOO

100 rue Quesnel, Victoriaville QC G6S 1K9

@olabamboo

Inspired to help end plastic waste, OLA Bamboo is a company from Quebec that specializes in all types of Eco-friendly products made from bamboo. From Toothbrushes to straws, to kitchen utensils, they have you covered.

CABANO’S COMFORT FOOD

75 St Nicholas St #104, Toronto, ON M4Y 0A5

@cabanoscomfortfood

Cabano’s Comfort Food is known for exactly what it says – comfort food (which is very much needed these days!). From homemade burgers, to classic chicken sandwiches, to never-frozen chicken wings and iconic sauces, they offer classic items, made with quality ingredients. Everything is fresh, local, cooked to order, and very affordable.

REIMAGINE DESIGNS

326 Queen St, Fredericton, NB E3B 1B2

@reimagine_designs

Reimagine Designs is a boutique interior design company offering residential design services and online furniture that is available throughout Canada.  They strive to provide personalized customer service online, and in the showroom, highlighting well-designed, unique, and quality products such as furniture, rugs, art, lighting, and decor.

REBELS REFINERY

49 McCormack St. Toronto, ON M6N 1X8

@rebelsrefinery

Rebels Refinery specializes in lip balms, essential oils, sanitizer, and much more. Having a knack for design, their produts come in all different shapes and colours. From Cactus to skulls, these lip balms are unlike any other.

BY ANNALAY

@byannalay

Created in 2013, By Annalay is a family Jewellery company that centres around personal self-empowerment Produced in Toronto, Canada, By Annalay focuses their products on the women who want it all and accepts that the journey is just as important as the destination – also, she is set on looking and feeling her best on that journey!

ROOKS TO COOKS

40 Kodiak Crescent Unit 3, North York, ON M3J 3G5

@rooks2cooks

Rooks to Cooks is an innovative culinary school based out of Toronto, Ontario. It was founded by Chef Shai Mandel in 2015. Rooks to Cooks was developed to be first and foremost student-centered and flexible. We know that each student is unique with their own learning goals. For this reason, we make sure that any course, class or program offered through Rooks to Cooks accommodates all students and their individual needs. Our mission is simple: we will empower our students to become more independent by building self-confidence and supporting self-expression through culinary education.

KINDRED CULTURES

@kinderedcultures

Kindred Cultures take their probiotic-rich kefir water and infuse it with a rainbow of organic fruits + botanicals for a delicious beverage that makes your body feel great. Low in sugar and calories, packed with probiotics, infused with the natural goodness of real foods.

CELEBRATE Local: Week 2

CARLA’S COOKIE BOX

Online Business – GTA Based

@carlacookiebox

Carla’s Cookie Box is known for their cookies, smash cakes and most importantly their visually stunning and delicious butter tarts. Available online, ship throughout Canada and The U.S.

ai TORONTO SEOUL

Online Business

@aitorontoseoul

ai (Eye-E) Toronto Seoul which is a proudly Canadian, family-run, sustainable fashion brand that carefully curates PETA-approved vegan leather handbags and accessories made in small batches. Founded by a mother and her trio of fashion-obsessed Korean-Canadian daughters, the brand works with local artisans in Seoul to create sustainable-luxury pieces shipped directly to consumers, worldwide, from their Toronto-based HQ.

BELLE’S BAKERY 

262 Dupont Street, Toronto

@bellesbakery.to

Belle’s Bakery specializes in Sourdough breads, Montreal Style Bagels, savory pastries like croissant’s, empanadas, quiches, and sausage rolls. Also, from their homemade soups and Broths, they have you covered there. And obviously, no bakery is complete without the sweet stuff. With a variety of cakes, lemon bars, tiramisu, Portuguese custard tarts and so much more, you’re not going to leave Belle’s hungry.

MUMGRY 

Online Business

@mumgry

MUMGRY takes the guesswork out of snacking. We make plant based snacks using only the good stuff. Made with love and integrity, our snack foods are flavourful, dairy free, gluten-free, low in sugar, high in protein, iron and calcium. Good for everyone, especially Mums. Keeping you nourished and energized is our greatest goal.

KANDL

88 Avenue Road, Toronto

@kandlartistique

KANDL is a family-owned business and has been one of the world’s top candle makers for almost 50 years. KANDL Artistique is home to a line of small-batch, hand-poured, soy-based wax candles. At KANDL we bring you the first fully customizable candle Lab experience in North America. Guests can choose, combine and create custom fragrances to create their own personalized scented candle, from start to finish. We are the first lab experience where you can take your fully cured candle home in just 90 minutes.

THIS IS J SLEEPWEAR

Online Business

@this_Is_j

This Is J Sleepwear is a Canadian made, ethically made, comfort-driven brand that makes ultra-soft sleepwear & loungewear. Best known for their soft, breathable bamboo fabrics and fun hand-printed patterns, This is J knits, dyes, prints, cuts, and sews their products right here in Canada and have since their inception, 20 years ago.

ERNIE’S ICEBOX

Online Business – Toronto Based

@erniesicebox

Ernie’s Icebox makes handmade ice cream sandwiches in the heart of downtown Toronto. Founded by Julia Haist, Ernie’s is proudly local and made completely from scratch. New flavours are introduced regularly, and announced on instagram @erniesicebox along with weekly pre-order drops!

EVERYDAY HEROES KIDS

Online Business

@everydayheroeskids

EHK is an online source connecting families to pediatric professionals & organizations in health, mental health & education.

DOM

Online Business

@athomewithdom

DOM develops design-forward products for a post-pandemic world. Launched in April of this year, the brand’s first products are a duo of organic hand sanitizing sprays.  The inspiration for Dom was born out of frustration with the lack of safe, effective and aesthetically pleasing products on the market, especially during a time when hand sanitizer has become such an integral part of our daily lives. Dom’s hand sanitizer sprays are vegan; completely free of silicon, phthalate, paraben and sulfate, and are never tested on animals. The bottles are created using post-consumer recycled material and, they smell and feel really good!

REWORKS UPCYCLE

West Kootenays, British Columbia Based

@reworks_in_nelsonBC

Reworks Upcycle features a one-of-a-kind selection of recycled, zero waste locally made products. Reworks stocks a wide variety of products made from recycled or upcycled materials diverting thousands of pounds of waste from the landfill each year. Most of the products are made by individuals from Calgary and across Canada. ReWorks strives to make lives more sustainable by encouraging waste reduction and maintaining a large selection of eco friendly products. They’re also launching Bear Springs Eco Retreat nestled in the West Kootenays, the retreat offers novel canvas tents and A-frame glamping accommodations in a beautiful mountain setting with stunning views.

Thai Tacos

Julie Daniluk | posted Tuesday, Feb 24th, 2026

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Thai Tacos

Appears as Thai Lettuce Cups from Meals that Heal Inflammation (Serves 4)

3 tbsp avocado oil
1 large red onion, chopped
2 tbsp finely chopped fresh ginger, about a thick 2 inch piece
3 cloves garlic, minced
2 lb ground chicken
3 tbsp coconut sauce, soy sauce substitution
2 tbsp honey or coconut sugar, or 1/2 tsp monk fruit liquid
2 tsp lime zest, from 2 limes
3 tbsp freshly squeezed lime juice, from about 1 1/2 limes
1/2 tsp dried basil
2 large green onions, white and green parts, finely sliced
1/2 cup chopped fresh cilantro
1/4 cup chopped fresh mint
Egg wraps or carrot flax wraps
Optional for serving, finely sliced carrots, lime wedges, extra cilantro and or mint sprigs

Roasted Cherry Tomato Upgrade for Traditional Mexican Tomato Salsa

• 2 ½ cups cherry tomatoes
• 1 cup roughly chopped red onion
• 1 to 2 teaspoons coconut oil
• pinch of salt

Heat oven to 425 F
Place cherry tomatoes and onion on a parchment lined sheet pan, add a small drizzle of coconut oil and a pinch of salt if you like
Roast until blistered and caramelized on the edges, about 18 minutes
Cool 5 to 10 minutes, then rough chop
Use these roasted tomatoes as your 2 cups chopped tomatoes in the salsa recipe below

Mexican Tomato Salsa (makes 3 cups)

1/4 cup lemon juice, fresh is ideal
1 tbsp olive oil
3/4 cup chopped fresh cilantro
2 cups chopped vine ripened tomatoes or roasted cherry tomatoes (includes onion) from the upgrade
1/4 cup chopped green onion
1/8 tsp unrefined pink salt

Combine all ingredients into a bowl until well mixed

Guacamole (makes 1 1/2 cups)

2 ripe medium avocados, pitted and peeled
2 tbsp red onion, minced, or chopped green onion
2 tbsp lime juice or lemon juice
1 clove garlic, minced
1/4 tsp unrefined salt
1 cup cilantro or parsley, chopped
2 tbsp green olives, about 6 pitted and chopped (optional)

Money saving tip:

You can cut ½ cup of Guac with Healthy Mayo or Yogurt to stretch your bowl!

Place all ingredients in a medium bowl and mash with a fork until well combined.

Carrot Flax Wraps (makes 6 to 7 wraps, use within 5 days)

1 1/2 cup flax, roughly ground
1 1/4 cup water
2 cups grated carrot
1 tbsp dried parsley or cilantro, or 1/4 cup fresh, chopped
1 tbsp onion flakes, or 1/4 cup fresh, chopped
2 tsp Italian seasoning
1/2 tsp unrefined salt
2 tbsp coconut oil
2 tbsp lemon juice

Cool wraps for 15 minutes, then place in a sealed bag until use.

Braised Lamb Sliders with Preserved Lemon & Niçoise Olives

Jason Skrobar | posted Thursday, Feb 5th, 2026

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Makes 8–10 sandwiches

Lamb

• 2½ lb (1.1 kg) boneless lamb shoulder
• Kosher salt
• ½ cup extra-virgin olive oil
• 2 yellow onions, chopped
• 2 carrots, chopped
• 3–4 cloves garlic
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1½ cups passata
• ½ cup runny honey
• 2 cups chicken stock
• Peel of half an orange
• 3 sprigs each fresh rosemary, thyme, and mint
• 1 tbsp unsalted butter
• ¼ cup Quick Preserved Lemons (see recipe on page 104), minced or ½ preserved lemon, rinsed and minced

Yogurt Sauce

• ½ cup Greek yogurt
• Zest of ½ lemon
• 1 tsp runny honey
• ½ tsp cracked black pepper
• 8–10 King’s Hawaiian slider buns, split and toasted
• ⅓ cup niçoise olives, pitted and halved
• 1 head frisée, torn

Assembly

1. Preheat the oven to 325°F. Use a paper towel to pat the lamb dry and season liberally on all sides with kosher salt.
2. Heat ¼ cup of the olive oil in a Dutch oven or heavy-bottomed pot over medium-high heat. Sear the lamb on all sides for about 4–5 minutes, until nicely browned and a beautiful crust has formed. Remove the lamb to a plate and gingerly pour off the fat.
3. Add the remaining ¼ cup of olive oil along with the onions, carrots, and garlic to the Dutch oven and cook, stirring occasionally, for about 5 minutes. Add the cumin and paprika and stir to coat the veggies. Add the passata, honey and chicken stock, stir well and bring to a boil. Remove from the heat and nestle the lamb shoulder back in the Dutch oven. Surround the lamb with the orange peel and fresh herbs, cover, and place in the oven to braise for 3 hours.
4. Remove from the oven and let the meat rest with the lid on for 30 minutes. Once it’s rested, place the lamb in a large bowl and strain the braising liquid, discarding the vegetables, herbs and orange peel. Return the braising liquid to the Dutch oven, skim off any fat, and bring it to a boil over medium-high heat. Let the liquid reduce for about 10–12 minutes or until it coats the back of a spoon. Add the butter, whisk to combine, and remove from the heat. The sauce is now ready to wrap itself around the lamb and give it a giant hug.
5. Using two forks, shred the lamb into bite-sized pieces. Pour ¼–½ cup of the sauce, depending on how saucy you like your sandwiches, over the lamb and mix to combine. Fold in the preserved lemons.
6. To make the yogurt sauce, place all the ingredients in a bowl and mix to combine.
7. To assemble, spread a liberal amount of yogurt sauce on the bottom halves of the toasted King’s Hawaiian buns and gently nestle in a generous amount of the lamb mixture. Top with a few olives and a bit of frisée. Close the sandwiches with the top buns and enjoy.

Fried Chicken Sandwiches with (Not So) Secret Sauce & Crunchy Greens

Jason Skrobar | posted Thursday, Feb 5th, 2026

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Makes 6 sandwiches

Fried Chicken

• 2 cups buttermilk
• ¼ cup Buffalo-style hot sauce
• ¼ cup pickle juice
• 6 large skin-on, boneless chicken thighs (see note)
• 2 cups all-purpose flour
• ⅓ cup cornstarch
• 1 tsp smoked paprika
• 1 tsp onion powder
• 1 tsp garlic powder
• 1 tsp baking powder
• 1 tsp kosher salt
• 1 tsp cracked black pepper
• 8 cups neutral oil for frying, such as grapeseed or sunflower
• Flaky salt

(Not So) Secret Sauce

• ½ cup mayonnaise
• 1 tbsp ketchup
• 1 tbsp grainy mustard
• 1 tbsp yellow mustard
• 1 tsp vinegar-based hot sauce (more for a spicier sauce)
• 1 tsp runny honey
• 1 dill pickle, finely minced
• ½ tsp chili flakes
• ½ tsp cracked black pepper

Greens

• ½ head romaine, shredded
• ½ bunch lacinato kale, shredded (also known as dinosaur kale, cavolo nero, black kale, or Tuscan kale)
• 2 tbsp chopped fresh dill
• 1 tbsp extra-virgin olive oil
• 1 tbsp pickle juice
• ½ tsp kosher salt
• 1 tsp cracked black pepper
• 6 King’s Hawaiian slider buns, split and toasted

Assembly

1. First, let’s get the chicken thighs marinating. In a large mixing bowl, whisk together the buttermilk, hot sauce, and pickle juice to create a marinade. Place the chicken in the marinade, cover, and refrigerate for at least an hour or overnight.
2. You can make the sauce while the chicken marinates, to get ahead of the game. In a mixing bowl, stir together all the ingredients and there you have it, a not-so-secret sauce, done!
3. Assemble the greens by mixing the romaine, kale, and dill in a bowl. Add the oil, pickle juice, salt, and pepper and toss to coat. Set aside.
4. It’s chicken-dredging time. In a medium bowl, whisk together the flour, cornstarch, paprika, onion powder, garlic powder, baking powder, salt, and pepper.
5. Line two baking sheets with paper towels and place a wire rack on top of each; you’ll use one now and one after the chicken is finished frying.
6. Remove the chicken from the fridge and, working with one thigh at a time, transfer from the buttermilk mixture, letting any excess marinade drip back into the bowl, to the flour mixture, ensuring that you have a good solid coating of flour. Place the dredged chicken on one of the wire racks.
7. Repeat this process until all six thighs are dredged and thoroughly coated in flour. Let the chicken air-dry on the rack for 15 minutes before frying. (Adding fridge-cold chicken to hot oil will reduce the temperature of the oil quickly; bringing the chicken to room temperature will help ensure perfectly crispy fried chicken.)
8. Add the oil to a Dutch oven and heat to 350°F over medium-high heat. Fry the chicken thighs, two at a time, for about 6–8 minutes, flipping every few minutes to ensure even browning. Once the chicken has reached an internal temperature of 165°F, it is done and can be removed. Place the fried chicken on the clean wire rack to drain any excess oil, and sprinkle with flaky salt. Repeat with the remaining thighs, checking the oil temperature in the Dutch oven and adjusting the heat if necessary to ensure it remains at 350°F.
9. To assemble, spread about 2 tbsp of (not so) secret sauce on the bottom half of each bun. Top with a piece of fried chicken and a handful of greens. Close the sandwich with the top bun and enjoy.

Greek Fava Bean Dip

Irene Matys | posted Wednesday, Jan 28th, 2026

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Serves 4-6

Ingredients

• 3 tbsps extra-virgin olive oil
• 3/4 cup cooking onion, roughly chopped
• 1 cup dried yellow split peas, rinsed, remove any debris.
• 2 1/4 cup water
• 2 cloves garlic,roughly chopped
• 3/4 tsp salt, plus more to taste
• 3 tbsps fresh lemon juiceGarnish
• Canned sardines in olive oil
• 1 tbsp capers
• 1 tbsp finely diced red onion
• Fresh dill
• Ground red peppercorn (optional)

Instructions

1. Heat olive oil in a medium sauce pan over medium heat. Add onions and sauté
   for 2-3 minutes until translucent and aromatic.
2. Add split peas and water into the pot and bring to a boil. Reduce heat to simmer and
   cover with lid.
3. Cook for 20-25 mins or until peas completely break down and
   absorb the liquid.
4. Transfer to food processor and add in garlic, salt and lemon juice. Puree until
   creamy. Place in airtight container in refrigerator for at least 2 hours or overnight
   to chill and firm up.
5. Spread in serving dish, top with 6 sardines, capers, onions and dill. Drizzle with
   sardine oil and garnish with ground red peppercorn. Serve with olive bread and
   remaining sardines on the side.
   Suggestions: Use dip as a sandwich spread or add vegetable broth to turn into a
   nourishing soup.

Black-Eyed Peas, Swiss Charred and Tin Tuna

Irene Matys | posted Wednesday, Jan 28th, 2026

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Serves 2-4

Ingredients

• 1 cup dried black-eyed peas
• 1 bunch Swiss chard washed and roughly chopped
• 2 tbsp extra-virgin olive
• 1/3 cup diced red onion
• 1 can tin tuna in water, drained
  Dressing
• 1/3 cup extra-virgin olive oil
• 3 tbsps fresh lemon juice
• 1 tbsp red wine vinegar
• 1 tsp salt

Instructions

1. Place peas in a large bowl and cover with water. Let soak for 6 hours.
2. Fill a medium pot of water and bring to a boil. Add peas and reduce to simmer.
3. Let peas simmer for 20-25 mins until tender.
4. Drain and place in a bowl to cool.
5. To make dressing, whisk all ingredients together.
6. In a large sauté pan, heat the 2 tbsps of oil over medium heat. Add chard and
   sauté for 4-5 mins until wilted.
7. Remove from heat and add to bowl with peas.
8. Add in red onions and toss with dressing
9. Plate, top

Braised Giant Beans (Lima) with Cabbage

Irene Matys | posted Wednesday, Jan 28th, 2026

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Serves 4-6

Ingredients

• 2 cups dried lima(giant beans) large white beans
• 1 small head of green cabbage
• 1/2 tsp sea salt
• 1/4 tsp fresh ground black pepper
• 1/4 cup extra-virgin olive oil + 1 tbsp + extra for drizzle
• 1 cup cooking onion finely diced, about 1 medium onion
• 6 whole garlic cloves skin removed and crushed with the back of a knife
• 2 tbsps tomato paste
• 2 vegetable bouillon cubes or 2 tablespoons vegetable bouillon paste
• 1 cup tomato polpa (puree)
• 3 cups water
• 2 inch cinnamon stick
• 1 bay leaf
• 1 tsp salt
• Dried chillies (optional)
• 1/3 cup Italian flat leaf parsley with tender stems finely chopped for garnish
• Krinos authentic Greek Feta

Instructions

1. Place beans in a large bowl and cover with cold water. Let soak over night for 12
   hours. Remove any debris, drain and rinse.
2. Preheat oven to 350 F.
3. Wash the cabbage and slightly trim to remove hard end of stem. Cut cabbage in
   4 large wedges. Be careful when trimming stem as you want to keep the wedges
   in tack when quartering. Season cabbage with salt and pepper.
4. Heat 1/4 cup oil in a large dutch oven over medium/high heat. Add cabbage and
   cook each side until dark golden brown, about 3-4 minutes per side. Transfer
   cabbage to a plate and set aside.
5. Add remaining tbsp of oil and add onions and garlic. Sauté for 3-4 minutes until
   slightly golden and translucent.
6. Add in tomato paste and sauté for an additional minute. Add in bouillon cubes
   and stir until they have melted down.
7. Add in tomato puree, water, cinnamon stick, bay leaf and salt. Bring to a rolling
   boil and add in beans and cabbage wedges. Turn off burner and cover pot with
   lid. Place in oven and cook for 1 hour 15 mins or until beans and cabbage are
   tender.
8. Season with additional salt and pepper to taste.
9. Plate beans and cabbage, drizzle with olive oil, dried chillies if using and garnish
   with fresh parsley. Serve with feta and crusty bread

Roasted Sweet Potato, Lentil and Pickled Beet Salad

Irene Matys | posted Wednesday, Jan 28th, 2026

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Serves 2-4

Ingredients

• 2 large sweet Potatoes
• 1 garlic bulb
• 3 tbsps extra-virgin olive oil
• 1/2 tsp cumin
• 1/2 tsp salt
• 1/4 tsp ground black pepper
• 1/2 cup dried brown lentils
• 1 cup pickled beets
• 1/3 cup red onions diced
• 1/3 cup fresh parsley finely chopped
• 250g Krinos authentic Cypriot Halloumi CheeseRoasted Garlic Balsamic Vinaigrette
• 1/3 cup extra virgin olive oil
• 3 tbsps balsamic
• 1 tbsp fresh lemon juice
• 1 tsp honey
• Roasted garlic
• 1 tsp salt
• 1/4 tsp ground black pepper

Instructions

1. Place lentils in a bowl and cover them with cold water. Preheat oven to 425°F.
2. Wash and scrubbed the sweet potatoes well and cut them into roughly ½-inch
   cubes. Toss them in a large mixing bowl with the oil, cumin, salt and pepper.
3. Spread the sweet potato cubes out on a large baking sheet in a single layer,
   leaving a little space between them. Trim the top of the garlic bulb to just expose
   the garlic.
4. Drizzle the exposed garlic with remaining 1 tbsp of olive oil. Place on
   baking sheet with sweet potatoes and roast for 30 to 35 minutes, giving them a
   stir halfway through so they cook evenly.
5. While the sweet potatoes are roasting, bring a medium pot of water to a boil. Add
   the lentils, lower the heat to a gentle simmer, cover, and cook for 12-15 minutes
   until tender, but still holding their shape.
6. Strain, rinse in cold water.
7. In a large salad bowl, combine the roasted sweet potatoes, lentils, beets, red
   onion and parsley.
8. To make dressing, whisk all ingredients together breaking down the garlic.
9. Preheat a non-stick frying pan over medium/high heat.
10. Rinse halloumi and pat dry with a lint free cloth and cut into 3/4 inch cubes. Place pieces of halloumi cheese into the dry preheated pan.
11. Cook each side for about 2 to 3 minutes until a golden crust forms. The cheese should have beautiful, crisp edges with a soft, melty interior. Take care not to overcrowd the pan, which ensures even cooking and the signature grill marks on the cheese.
12. Add halloumi to salad and toss with vinaigrette.

Leftover Jerk Meal Lunch Wraps

Chef Shai Mandel from Roots to Cooks | posted Thursday, Jan 15th, 2026

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Yield: 4 servings

Ingredients:

• 1 × 350 g block extra-firm tofu
• Jerk spice mix (dry)
• Avocado oil cooking spray
• 4 large President’s Choice Protein Tortillas
• Cooked spiced rice & peas (leftover)
• Mango–red pepper slaw (leftover)
• 1 avocado, sliced (¼ per wrap)

Directions: 

1. Preheat oven to 400°F. Line a sheet pan with parchment paper.
2. Drain tofu and pat very dry. Slice widthwise into thin slabs about ½ cm thick.
3. Arrange tofu in a single layer on the pan. Lightly spray with avocado oil and sprinkle evenly with jerk spice mix. Flip and repeat until both sides have been seasoned.
4. Roast for 20 – 25 minutes, flipping halfway, until browned and starting to crisp at the edges.
5. Warm wraps until pliable.
6. Place sliced avocado into the center of the wrap. Top with tofu, rice and peas, and a handful of slaw.
7. Roll tightly, slice on a bias and serve immediately.

Nutritional profile: 

• Calories: ~500 kcal
• Macronutrients:
• Protein: 27g
• Fat: 26g
• Carbohydrates: 38g
• Fiber: 13g

Chef Shai’s Signature Jerk-Inspired Roasted Chicken Meal

Chef Shai Mandel from Roots to Cooks | posted Thursday, Jan 15th, 2026

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Yield: 4 servings

Ingredients:

Jerk-inspired chicken or tofu: 

• 4 skin-on bone-in chicken legs or 2 x 350g bricks of firm tofu, dried and sliced into 1-inch patties
• 1 Tbsp garlic powder
• 2 tsp onion powder
• 2 tsp parsley, dried
• 1 ½ tsp thyme, dried
• 2 tsp salt
• 2 tsp sugar
• 1 tsp allspice, ground
• 1 tsp paprika
• ½ tsp black pepper
• ½ tsp cinnamon, ground
• ½ tsp nutmeg, ground
• ¼ tsp chilli flakes
• ⅛ tsp cayenne pepper (optional)
• 30ml avocado oil
• 250ml unsalted chicken broth (for chicken only)

Mango and pepper slaw: 

• ½ purple cabbage, julienned (500g)
• 1 large ripe mango, peeled and julienned
• 1 medium red pepper, julienned
• 80ml lime juice (⅓ cup)
• 15ml honey (1 Tbsp)
• 2 cloves garlic, minced
• 80ml avocado oil  (⅓ cup)
• Salt and pepper to taste
• 4 sprigs fresh cilantro, roughly chopped (optional)

Cinnamon Spiced rice and peas: 

• 260g jasmine rice
• 264g canned red kidney beans, rinsed and drained
• ½ cooking onion, finely chopped (70g)
• 2 cloves of garlic, minced (8g)
• 195ml coconut milk
• 125ml bean liquid
• 195ml water, room temperature
• 20ml avocado oil
• 1 ½ tsp ground cinnamon
• ¾  tsp salt
• Limes for garnish

Directions

Part 1 – Marinate the chicken or tofu: 

Mix all spices with avocado oil to form a thick paste. Rub generously over chicken (including under the skin). For tofu, thin slightly with extra oil and brush on all sides. Marinate overnight.

Part 2 – Slow-roast chicken or tofu: 

1. Remove chicken or tofu from the fridge 45 minutes before cooking.

To prepare the chicken:

2. Add stock to a 9 x 13-inch baking pan.
3. Arrange chicken legs skin-side up in the pan.
4. Cover tightly with foil and roast at 325°F (165°C) for 55–60 minutes, or until the chicken is fork tender.

To prepare the tofu:

1. Preheat oven to 375°F. Line a sheet pan with parchment paper and spray lightly with oil.
2. Arrange tofu on your oiled sheet pan, leaving space between pieces.
3. Roast for 20 minutes, flip, then roast another 15–20 minutes, until the edges are browned and the tofu’s surface is firm and slightly crisp

Part 3 – Prep the slaw: 

1. In a small bowl, whisk garlic, honey, lime juice, and avocado oil until emulsified.
2. Julienne the cabbage, mango, and peppers.
3. Chop cilantro. Place in a medium bowl.
4. Refrigerate both the veggies and the vinaigrette until ready to use.

Part 4 – Finish chicken legs or tofu : 

For the chicken:

Remove foil, increase oven temperature to 425°F, and roast uncovered for 15–20 minutes, until the skin is browned, the chicken is cooked through, and the jus has reduced by ⅔. If jus hasn’t reduced enough, transfer jus to a saucepan and reduce further. You can also thicken it with a cornstarch slurry.

Turn the oven off and let the chicken rest until ready to serve.

For the tofu:

• Pre-heat your oven to 250F.
• Place tofu back in the oven to slowly re-heat.

Part 5 – Prepare the rice and peas: 

1. Wash your rice thoroughly until the water runs clear. Set aside to dry in a fine mesh strainer.
2. Finely dice your onion. Mince your garlic.
3. Heat oil in a large pot. Sweat onions until translucent. Once translucent add garlic and cook until fragrant
4. Add rice and beans. Top with the salt, cinnamon, coconut milk, water, and bean liquid. Bring to a boil and reduce the heat to a simmer. Cover and let cook for 10 minutes or until all the liquid is gone.
5. Once cooked, take the pot off the heat but keep the cover on. Let the rice rest for an additional 10 minutes and then fluff with a fork before serving.

Part 6 – Toss slaw and serve: 

1. Top the cabbage, mango, pepper and cilantro with the prepared vinaigrette.
2. Toss to combine and adjust seasoning with salt and pepper.
3. Spoon a serving of spiced rice & peas onto each plate.
4. Place one jerk chicken leg or 2 slices of jerk tofu on top and finish with mango–red pepper slaw.
5. Drizzle jus on the plate for extra flavour.

CHEF TIP: It is crucial you have a little bit of everything in every bite! 

Nutritional profile:

• Calories: ~740 kcal
• Macronutrients:
• Protein: 40g
• Fat: 46g
• Carbohydrates: 52g
• Fiber: 8g

Peanut Butter & Chocolate Date Bites

Certified Nutritionist Tamara Green | posted Thursday, Jan 15th, 2026

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Ingredients:

• 1/3 cup semi-sweet chocolate
• 6 Medjool dates
• 2 Tbsp peanut butter
• Toasted coconut
• Flakey salt

Directions:

1. Melt the chocolate in a double boiler or in the microwave.
2. Open the medjool dates, remove the pit and flatten
3. Spread peanut butter on the open side of the date
4. Drizzle the melted chocolate on top
5. Top with toasted coconut and flakey salt