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	<title>Island Chef &#187; healthy</title>
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	<link>http://www.islandchef.ca</link>
	<description>stories, recipes &#38; advice from celebrated vancouver island &#38; gulf island chefs</description>
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		<title>nettle pistou</title>
		<link>http://www.islandchef.ca/2011/04/nettle-pistou/</link>
		<comments>http://www.islandchef.ca/2011/04/nettle-pistou/#comments</comments>
		<pubDate>Mon, 25 Apr 2011 18:37:07 +0000</pubDate>
		<dc:creator>Matt Rissling</dc:creator>
				<category><![CDATA[condiments & chutneys]]></category>
		<category><![CDATA[healthy]]></category>
		<category><![CDATA[our recipes]]></category>
		<category><![CDATA[quick & easy]]></category>
		<category><![CDATA[sauces]]></category>
		<category><![CDATA[Chef Matt Rissling]]></category>
		<category><![CDATA[cooking]]></category>
		<category><![CDATA[food security]]></category>
		<category><![CDATA[local food]]></category>
		<category><![CDATA[The Marina Restaurant]]></category>

		<guid isPermaLink="false">http://www.islandchef.ca/?p=4826</guid>
		<description><![CDATA[1/2 cup blanched nettles, well drained 1 cup olive oil (or more depening on desired consistency) 2 lemons, juice and zest 2 cloves garlic 1/4 tsp chili flakes (or to taste) salt and pepper, to taste Place nettles and garlic in to food processor or blender, and mix while slowly adding olive oil. Add lemon [...]]]></description>
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		<title>basic salsa</title>
		<link>http://www.islandchef.ca/2011/04/basic-salsa/</link>
		<comments>http://www.islandchef.ca/2011/04/basic-salsa/#comments</comments>
		<pubDate>Sun, 17 Apr 2011 01:53:31 +0000</pubDate>
		<dc:creator>Jill Thomas</dc:creator>
				<category><![CDATA[appetizers]]></category>
		<category><![CDATA[condiments & chutneys]]></category>
		<category><![CDATA[dips & party snacks]]></category>
		<category><![CDATA[healthy]]></category>
		<category><![CDATA[international]]></category>
		<category><![CDATA[our recipes]]></category>
		<category><![CDATA[quick & easy]]></category>
		<category><![CDATA[sauces]]></category>
		<category><![CDATA[Jill Thomas]]></category>
		<category><![CDATA[recipe]]></category>
		<category><![CDATA[recipe salsa]]></category>
		<category><![CDATA[recipes]]></category>
		<category><![CDATA[Rock Salt Restaurant and Cafe]]></category>
		<category><![CDATA[Salsa]]></category>
		<category><![CDATA[Salt Spring Island]]></category>

		<guid isPermaLink="false">http://www.islandchef.ca/?p=4729</guid>
		<description><![CDATA[In a bowl blend until very smooth: 1/2 large can diced tomatoes 3 cloves garlic Then add: 1 1/2 large can diced tomato 1 purple onion- peeled &#38; coarse chopped 1 Tablepsoon fresh jalapeno &#8211; minced 1/2 cup fresh coriander 1 Tablespoon fresh lime juice Blend with hand blender (turning it off and on) until [...]]]></description>
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		<slash:comments>3</slash:comments>
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		<title>curried lentil soup</title>
		<link>http://www.islandchef.ca/2011/04/curried-lentil-soup/</link>
		<comments>http://www.islandchef.ca/2011/04/curried-lentil-soup/#comments</comments>
		<pubDate>Sun, 17 Apr 2011 01:24:46 +0000</pubDate>
		<dc:creator>Fatima Da Silva</dc:creator>
				<category><![CDATA[chilli, soup, stew]]></category>
		<category><![CDATA[healthy]]></category>
		<category><![CDATA[international]]></category>
		<category><![CDATA[our recipes]]></category>
		<category><![CDATA[quick & easy]]></category>
		<category><![CDATA[vegetables & legumes]]></category>
		<category><![CDATA[Bistro 161]]></category>
		<category><![CDATA[chef fatima dasilva]]></category>
		<category><![CDATA[recipe]]></category>
		<category><![CDATA[recipes]]></category>

		<guid isPermaLink="false">http://www.islandchef.ca/?p=4718</guid>
		<description><![CDATA[1 large onion  (diced) 4 Tablespoons oil 3 garlic cloves roughly chopped 1 inch of ginger chopped 1 Tablespoon ground cumin 1 Tablespoon ground coriander 1 Tablespoon garam masala 1 bay leaf 2 potatoes -diced 3 carrots- diced 4 tomatoes- diced 2 cups green lentils &#8211; well rinsed 5 cups good chicken or vegetable stock [...]]]></description>
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		<title>one pot refried beans</title>
		<link>http://www.islandchef.ca/2011/04/one-pot-refried-beans/</link>
		<comments>http://www.islandchef.ca/2011/04/one-pot-refried-beans/#comments</comments>
		<pubDate>Fri, 01 Apr 2011 21:41:46 +0000</pubDate>
		<dc:creator>Christabel Padmore</dc:creator>
				<category><![CDATA[celebrations]]></category>
		<category><![CDATA[entrees]]></category>
		<category><![CDATA[healthy]]></category>
		<category><![CDATA[international]]></category>
		<category><![CDATA[our recipes]]></category>
		<category><![CDATA[vegetables & legumes]]></category>
		<category><![CDATA[Chef Christabel Padmore]]></category>
		<category><![CDATA[Refried Bean Recipe]]></category>

		<guid isPermaLink="false">http://www.islandchef.ca/?p=4693</guid>
		<description><![CDATA[1 medium onion, chopped 2 cloves garlic, minced 3 cups dry black beans 2 Tablespoons tomato paste 1 Tablespoons coriander, ground 1 teaspoon cumin, ground 1 teaspoon black pepper, ground 1 whole guajillo chilli (or 1.5 tsp ground) 1 whole ancho chilli (or 1.5 tsp ground) 1 whole chipotle pepper (or 1.5 tsp ground) salt [...]]]></description>
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		<slash:comments>0</slash:comments>
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		<title>mussels in beer, garlic &amp; chilies</title>
		<link>http://www.islandchef.ca/2011/02/mussels-in-beer-garlic-chilies/</link>
		<comments>http://www.islandchef.ca/2011/02/mussels-in-beer-garlic-chilies/#comments</comments>
		<pubDate>Mon, 21 Feb 2011 04:43:35 +0000</pubDate>
		<dc:creator>Bill Jones</dc:creator>
				<category><![CDATA[appetizers]]></category>
		<category><![CDATA[healthy]]></category>
		<category><![CDATA[our recipes]]></category>
		<category><![CDATA[quick & easy]]></category>
		<category><![CDATA[seafood & shellfish]]></category>
		<category><![CDATA[Bill Jones]]></category>
		<category><![CDATA[chef Bill Jones]]></category>
		<category><![CDATA[cooking mussels]]></category>
		<category><![CDATA[Deerholme Farm]]></category>
		<category><![CDATA[mussels]]></category>
		<category><![CDATA[Salt Spring Island]]></category>
		<category><![CDATA[shellfish]]></category>

		<guid isPermaLink="false">http://www.islandchef.ca/?p=4457</guid>
		<description><![CDATA[First buy mussels that are fresh from a store that knows good seafood. Just before cooking, look over the mussels and discard any that are opened and appear to be drying out. Clean any woolly beards that are attached to the shell. Don’t do this too much in advance as it will kill the mussels. [...]]]></description>
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		<title>tomato ragu</title>
		<link>http://www.islandchef.ca/2011/02/tomato-ragu/</link>
		<comments>http://www.islandchef.ca/2011/02/tomato-ragu/#comments</comments>
		<pubDate>Thu, 10 Feb 2011 18:56:56 +0000</pubDate>
		<dc:creator>Jill Thomas</dc:creator>
				<category><![CDATA[condiments & chutneys]]></category>
		<category><![CDATA[healthy]]></category>
		<category><![CDATA[our recipes]]></category>
		<category><![CDATA[quick & easy]]></category>
		<category><![CDATA[sauces]]></category>
		<category><![CDATA[seafood & shellfish]]></category>
		<category><![CDATA[Chef Matt Rissling]]></category>
		<category><![CDATA[cooking]]></category>
		<category><![CDATA[recipe]]></category>
		<category><![CDATA[recipe tomato ragu]]></category>
		<category><![CDATA[sturgeon]]></category>
		<category><![CDATA[The Marina Restaurant]]></category>

		<guid isPermaLink="false">http://www.islandchef.ca/?p=4365</guid>
		<description><![CDATA[I submitted this recipe to be used as a sauce with pan fried fresh sturgeon but it will work very well served with any white fish. 1/2 cup olive oil 2 cups pearl onion 1 fennel bulb &#8211; shaved 1/2 cup crushed garlic 1 teaspoon chili flake 4 anchovy filet 1 can tomatoes (good quality) [...]]]></description>
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		<slash:comments>0</slash:comments>
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		<title>black bean soup</title>
		<link>http://www.islandchef.ca/2011/01/black-bean-soup/</link>
		<comments>http://www.islandchef.ca/2011/01/black-bean-soup/#comments</comments>
		<pubDate>Sat, 15 Jan 2011 23:48:23 +0000</pubDate>
		<dc:creator>Jill Thomas</dc:creator>
				<category><![CDATA[chilli, soup, stew]]></category>
		<category><![CDATA[healthy]]></category>
		<category><![CDATA[our recipes]]></category>
		<category><![CDATA[quick & easy]]></category>
		<category><![CDATA[vegetables & legumes]]></category>
		<category><![CDATA[black bean soup]]></category>
		<category><![CDATA[Jill Thomas]]></category>
		<category><![CDATA[rock salt restaurant]]></category>
		<category><![CDATA[Rock Salt Restaurant and Cafe]]></category>

		<guid isPermaLink="false">http://www.islandchef.ca/?p=4249</guid>
		<description><![CDATA[A blog reader requested this from Rock Salt Restaurant and Cafe on Salt Spring Island.   Garnish with all or some of the following &#8211; chopped fresh avocado, corn tortilla chips, sour cream, diced challots and grated good quality cheddar. Sauté: 1/4 cup vegetable oil 1 1/2 yellow onions (minced) 4 carrots &#8211; peeled &#38; minced [...]]]></description>
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		<slash:comments>2</slash:comments>
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