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Recipe Swap – for Jun. 23, 2011

School’s out and summer’s in, which means a break in morning sandwich-making chores for those of us with kids.

The smell of salmon evokes end-of-school- year memories for me. Mom always packed somethingreallyspecial in the lunch kit for that last day. Never mind that by noon, the bread was soggy and everything in the lunch kit stank of salmon. It was a treat, and to this day eating salmon outside recalls hot June noonhours eating lunch out in the schoolyard. (Throw in a thermos of green Kool-Aid and the scent of a peeled orange here and I’ll really get nostalgic!)

Canned salmon remains a sandwich favourite of mine, but having lately come across a source of recipes, I’m realizing a can or two of salmon plus a little imagination and very little effort is the makings of a incredible array of salads, soups and main dishes. Here are two recipes courtesy of the Alaska Seafood Marketing Institute downloaded from their website ( to help you enjoy it in a wide number of ways.

Recipe Swap

Do you have a recipe you’d like to share with readers? Are you looking for specific recipes? We’d love to hear from you. Contact us by mail write to: ManitobaCo-operatorRecipe Swap Box 1794 Carman, Man. R0G 0J0 or email [email protected]

Fruity stories still wanted!

We’re looking for your best fruit-picking story to run on these pages a little later this summer. We’ll select the top three to publish, plus we’ll send each a copy ofPrecious Wild Berriesa cookbook with loads of wild fruit recipes that we featured here in May. Please keep your story down to no more than 150 words.

Send your stories to:

Fruit-picking stories c/oManitobaCo-operator

Box 1794, Carman, Man. R0G 0J0

Deadline June 30, 2011


ManitobaCo-operatorRecipe Swap

Box 1794, Carman, Man. R0G 0J0

or email [email protected]


1 can (14.75 oz.) or 2 cans

(7.5 oz. each) traditional

pack Alaska salmon

OR 8 to 10 oz. skinless,

boneless salmon (canned)

1 egg, slightly beaten

1/4 c. finely

chopped onion

1/4 c. thick

barbecue sauce

1 c. fresh bread crumbs

(about 2 slices of bread)

4 cheese slices, if desired

4 hamburger buns or rolls

Drain salmon thoroughly, squeezing out excess moisture. In bowl, flake salmon with fork. Add egg, onion, barbecue sauce and bread crumbs. Blend thoroughly until mixture is almost smooth. Divide and form mixture into four patties. Preheat broiler/oven or grill to medium-high heat. Place patties on spray-coated broiling pan or well-oiled perforated grill rack, set four to five inches from heat. Cook about four to five minutes per side. Add cheese slices, if desired. Serve on buns or rolls.

Cook’s tip:For Hawaiian salmon burgers, substitute teriyaki sauce for barbecue sauce, and top with grilled pineapple slices.

Preparation time: 10 minutes Cook time: 10 minutes Serves: 4

Nutrients per serving: 488 calories, 18 g total fat, 7 g saturated fat, 34 per cent of calories from fat, 130 mg cholesterol, 34 g protein, 45 g carbohydrate, 2 g fibre, 1,496 mg sodium, 484 mg calcium and 1,900 mg omega-3 fatty acids.


Making your own dip might seem time consuming with all the products in stores but this one is definitely worth the 10 minutes it takes to prepare.

2 ripe but firm avocados

1/3 c. 10 per cent half-and-

half cream

1/4 c. light mayonnaise

1/2 tsp. grated lime rind

1 tbsp. lime juice

1 small plum (Roma)

tomato, seeded and diced

1 clove garlic, minced

Dash hot pepper sauce


2 tbsp. chopped fresh

coriander or parsley


Cut avocados in half and remove pit. Using spoon, scoop out flesh of avocados and place in deep bowl. Mash avocados with a potato masher, until fairly smooth. Add cream, mayonnaise, lime rind and juice; mash and stir until smooth and well combined. Stir in tomato, garlic and hot pepper sauce. Season to taste with salt. Scrape into serving bowl and sprinkle with coriander, if using.

Preparation time: 10 minutes Serves: 18 (of approx. 2 tbsp.) Source: Dairy Farmers of Canada



Vegetable oil

cooking spray

1-1/2 c. (about 7 oz.)

fresh or frozen sweet

pepper strips

7 eggs

1/2 c. water

1-1/2 tsp. Cajun or

Creole seasoning

1 can (14.75 oz.) or

2 cans (7.5 oz. each)

traditional pack Alaska

salmon OR 8 to 10 oz.

skinless, boneless salmon


drained and chunked

1 c. (4 oz.) shredded

Colby-Jack or Mexican

cheese blend, divided

(3/4 c. and 1/4 c.)

Preheat oven to 400 F. Spray coat a 9-inch baking dish. Microwave peppers on HIGH on microwaveable plate (frozen peppers: two to three minutes; fresh peppers: 1 to 2 minutes). Drain and pat dry peppers. Transfer peppers to baking dish. Beat together eggs, water and seasoning. Stir in salmon and 3/4 c. cheese. Pour egg mixture over peppers. Top with remaining 1/4 c. cheese. Bake 18 to 20 minutes, until puffed and golden.

Variation:Omit peppers, substituting 2 cups thawed hash browns. Bake for 20 minutes.

Preparation time: 10 minutes Cook time: 20 minutes Serves: 4

Nutrients per serving: 324 calories, 20 g total fat, 8 g saturated fat, 56 per cent of calories from fat, 366 mg cholesterol, 31 g protein, 4 g carbohydrate, 1 g fibre, 846 mg sodium, 368 mg calcium and 1,500 mg omega-3 fatty acids.

Source: Alaska Seafood Marketing Institute


Nothing says we’re leaving spring and headed into a Manitoba summer better than a fresh-baked saskatoon-rhubarb pie.Barb Galbraith of Oakvilleincluded this recipe among several favourites sent to us earlier this spring. Thanks, Barb!

2 c. saskatoons

2 c. rhubarb

1 tsp. lemon peel

(zest) optional

1 tbsp. lemon juice

1/4 c. (4 tbsp.) quick-cooking


1 c. sugar

Pastry for 9”

double crust pie

Combine fruit and lemon juice. In another bowl, combine sugar, tapioca and lemon zest; toss with fruit mixture. Let sit to soak tapioca. Make pastry and line pie plate. Preheat oven to 450 F. Pour in filling. Cover with pastry; seal edges and cut vents. Sprinkle with sugar. Bake for 10 minutes; reduce heat to 350 F and bake 45 55 minutes longer or until pastry is golden and filling is bubbly. If juice does not boil, neither tapioca nor cornstarch will cook properly.

Preparation tip: fresh or frozen fruit may be used. If frozen, increase tapioca to 3/8 c. (6 tbsp.).

*Even quick-cooking (instant) tapioca does not dissolve completely, so you can put it in a coffee grinder to avoid gelatinous balls. Or substitute half as much cornstarch. This is not the best alternative as it breaks down when mixed with acidic fruit or when frozen, and will become weepy. If substituting with flour, use same amount as tapioca.

Crumb-topped Version

Same as above except use single pie crust and:

1/3 c. brown sugar

1/4 c. flour

1/2 tsp. cinnamon

1/4 c. butter or margarine

Mix until crumbly and sprinkle on top of pie. Bake as above.

About the author


Lorraine Stevenson

Lorraine Stevenson is a reporter and photographer for the Manitoba Co-operator with 25 years experience writing news and features. She was previously a reporter with the Farmers Independent Weekly and has also written for community newspapers in Winnipeg and Manitoba's Interlake.



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