- Bannock
Origin: Indigenous
Description: A type of flatbread that can be baked, fried, or cooked over an open fire. Originally made from flour, water, and lard or fat.
Fun Fact: Indigenous peoples used variations of bannock long before European settlers arrived, using local ingredients like cornmeal or plant roots.
Nutritional Value
| Nutrient | Amount |
| Calories | 300–400 kcal |
| Carbohydrates | 40–50 g |
| Protein | 5–7 g |
| Fat | 15–20 g |
| – Saturated Fat | 2–4 g |
| Fiber | 1–3 g |
| Sugar | 0–2 g |
| Sodium | 300–500 mg |
Traditional Bannock Recipe
Ingredients:
- 2 cups all-purpose flour
- 1 tbsp baking powder
- ½ tsp salt
- 2 tbsp butter, lard, or oil (optional for richer flavor)
- ¾ to 1 cup water (or milk for softer texture)
- Optional: 1–2 tbsp sugar (if you like a slightly sweet version)
Directions:
Baked Bannock (healthier)
- Preheat your oven to 400°F (200°C).
- Mix the dry ingredients (flour, baking powder, salt) in a large bowl.
- Cut in the butter (if using) until the mixture is crumbly.
- Add water gradually, mixing until a soft dough forms.
- Knead lightly on a floured surface (don’t overwork it).
- Shape into a round loaf about 1 inch thick and place on a baking sheet.
- Bake for 20–25 minutes, or until golden brown on top and cooked through.
2. Soupe aux Pois (French-Canadian Pea Soup)
The classic French-Canadian pea soup! Hearty, simple, and full of comforting flavor. It’s been a staple of Quebec cuisine for centuries, especially popular in winter and during sugaring-off season at sugar shacks.
Ingredients:
- 2 cups yellow split peas, rinsed and soaked (optional but helps soften them)
- 1 meaty ham bone or 1.5 cups diced ham
- 1 medium onion, chopped
- 2 medium carrots, diced
- 2 celery stalks, diced
- 2 cloves garlic, minced
- 8 cups water or light chicken broth
- 1 bay leaf
- ½ tsp thyme (dried or fresh)
- Salt & pepper to taste
- Optional: chopped parsley or green onions for garnish
Receipe
· Add everything to a large pot.
- · Bring to a boil, then simmer on low for 2–3 hours.
- · Remove ham bone (if used), shred meat, return to soup.
- · Season to taste, mash a few peas if desired for thickness.
- · Serve hot with bread or bannock.
NUTRIENT VALUE
| Nutrient | Amount |
| Calories | ~200–250 kcal |
| Protein | ~12–15 g |
| Carbohydrates | ~30–35 g |
| Dietary Fiber | ~10–13 g |
| Sugars | ~3–5 g |
| Fat | ~4–7 g |
| – Saturated Fat | ~1–2 g |
| Sodium | ~600–900 mg* |
| Cholesterol | ~15–25 mg |
3. Pierogi
One of the most beloved comfort foods from Eastern European cuisine — and also super popular in parts of Canada.
Dough Ingredients:
- 2 cups all-purpose flour
- ½ tsp salt
- 1 egg
- ½ cup sour cream
- ¼ cup butter (melted)
Instructions:
1. Make the Dough:
- In a large bowl, mix flour and salt.
- Add the egg, sour cream, and melted butter.
- Mix and knead until smooth (add a bit more flour if sticky).
- Cover and let rest for 30 minutes.
2. Make the Filling:
- Mix mashed potatoes, cheese, salt, pepper, and optional sautéed onions.
- Let cool if still warm.
3. Shape the Pierogi:
- Roll dough thin (about ⅛ inch).
- Cut into 3-inch circles (use a glass or cutter).
- Place a spoonful of filling in the center.
- Fold over into a half-moon and pinch edges to seal well.
4. Cook the Pierogi:
- Boil a large pot of salted water.
- Add pierogi in batches and cook until they float (about 5–7 minutes).
- Drain and serve as-is, or go to the next step…
5. (Optional) Pan-Fry:
- Fry boiled pierogi in butter until golden and crispy on both sides.
- Top with fried onions, bacon bits, or sour cream.
| Nutrient | Amount |
| Calories | ~220–250 kcal |
| Protein | ~7–9 g |
| Carbohydrates | ~35–40 g |
| Dietary Fiber | ~2–3 g |
| Sugars | ~1–2 g |
| Fat | ~7–9 g |
| – Saturated Fat | ~3–4 g |
| Cholesterol | ~40–50 mg |
| Sodium | ~300–400 mg |
Ingredients:
4. Tourtière
Tourtière is a traditional Canadian meat pie, especially popular during the holiday season and winter months. It has a rich history and is often made with pork, though other meats like beef, veal, or game meat can be used. Here’s the recipe for the classic Tourtière with a pork filling:
Nutrient Amount Calories ~350–450 kcal Protein ~20–25 g Carbohydrates ~30–35 g Dietary Fiber ~2–3 g Sugars ~2–3 g Fat ~20–25 g – Saturated Fat ~8–12 g Cholesterol ~50–70 mg Sodium ~500–700 mg
For the Filling:
- 1 lb (450g) ground pork
- 1 medium onion, chopped
- 1 garlic clove, minced
- 2 medium potatoes, peeled and grated (optional for moisture)
- ½ cup beef broth or water
- ½ tsp salt
- ½ tsp black pepper
- ½ tsp ground thyme
- ½ tsp ground sage
- ¼ tsp ground cinnamon
- ¼ tsp ground cloves
- 1 tbsp chopped fresh parsley (optional)
For the Pie Crust:
- 2 ½ cups all-purpose flour
- 1 tsp salt
- 1 cup cold butter, cubed
- 6–8 tbsp cold water
👩🍳 Instructions:
1. Make the Pie Crust:
- In a food processor, combine flour and salt.
- Add the cubed cold butter and pulse until the mixture resembles coarse crumbs.
- Slowly add cold water (1 tablespoon at a time) until the dough begins to come together.
- Divide the dough into two parts, wrap each in plastic wrap, and refrigerate for at least 30 minutes.
2. Make the Filling:
- In a large skillet, cook the ground pork, onion, and garlic over medium heat until the pork is browned and cooked through.
- Drain excess fat, then add grated potatoes (if using), beef broth, and all the seasonings: salt, pepper, thyme, sage, cinnamon, cloves, and parsley.
- Stir well and cook for 5–10 minutes until the mixture thickens. Remove from heat and allow to cool.
3. Assemble the Pie:
- Preheat the oven to 375°F (190°C).
- Roll out one half of the dough and line the bottom of a 9-inch pie pan.
- Add the cooled meat filling and spread evenly.
- Roll out the second half of the dough and place it over the filling. Trim excess dough and pinch the edges to seal.
- Cut a few small slits in the top crust to allow steam to escape.
4. Bake:
- Bake in the preheated oven for 50–60 minutes, or until the crust is golden brown.
- Let the pie cool for 10–15 minutes before slicing and serving.
