Makes 4 servings

I love the gamy taste and silky texture of venison tenderloin, which needs to be cooked rare to medium-rare. This recipe treats the venison very simply, but dresses it up with a lovely, complex, old-school British sauce that I found in The Joy of Cooking. Serve this dish as a course on its own; it doesn’t need any accompaniment but its own sauce, which can be served warm or cold.

Of course, this recipe would also work well with good old beef tenderloin, or pork tenderloin for that matter!

For the venison:

one 1 lb venison tenderloin

kosher salt and coarsely ground black pepper

olive oil 

For the Cumberland sauce:

1/2 cup | 125 mL slivered almonds

1 tsp | 5 mL dry mustard

1 Tbsp | 15 mL brown sugar

1/4 tsp | 1 mL powdered ginger

a pinch of cayenne pepper

1/4 tsp | 1 mL kosher salt

1/4 tsp | 1 mL ground cloves

1 1/2 cups | 375 mL port wine

1/2 cup | 125 mL seedless golden raisins

2 tsp | 10 mL cornstarch

2 Tbsp | 30 mL cold water

1/4 cup | 60 mL red currant jelly

1/2 Tbsp | 7.5 mL finely grated orange rind

1/2 Tbsp | 7.5 mL finely grated lemon rind

1/4 cup | 50 mL orange juice

2 Tbsp | 30 mL lemon juice

2 Tbsp | 30 mL Grand Marnier liqeur 

Lightly toast the almonds in a sauté pan over medium heat, taking care not to burn them. Set the almonds aside.

            Combine the mustard, sugar, ginger, cayenne, salt, cloves, port, raisins, and toasted almonds in a saucepan and bring the mixture to a boil over medium heat. Reduce the heat to low and simmer the mixture for 8–10 minutes.

            Thoroughly combine the cornstarch and cold water and stir the mixture into the sauce. Let it simmer for about 2 minutes. Stir in the jelly, orange and lemon rind, and orange and lemon juice until you have a smooth, glossy mixture. Set the sauce aside.

            Prepare your grill for direct high heat. Season the venison tenderloin with salt and pepper and wet it with a little oil.  Grill it, turning it often for just a few minutes, until the exterior is nicely charred and the tenderloin reaches a core temperature of no more than 120°F | 50°C. Remove the meat from the grill and set it aside to rest, loosely tented with foil, for 5 minutes.

            While the tenderloin is resting, heat up the sauce and stir in the Grand Marnier just before serving.

            Slice the tenderloin into 3/4 inch | 2 cm medallions and arrange the slices on plates. Spoon the sauce over the meat and serve.

Photo copyright John Sinal Photography, used with permission.

 

 Here are all the places you can currently get Perfect Pulled Pork.

(Be sure to call ahead, because it's been selling out fast, and if your favorite meat shop or gourmet food store doesn't carry it, get them to call Sellar Sale Agency at (250) 889-9404.)

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Vancouver:

Gourmet Warehouse 1340 East Hastings Street (604) 253-3022 ‎

Edible Canada 1596 Johnston Street (604) 682-6675

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Langley:

Well Seasoned, A Gourmet Food Store  Suite 302C-20771 Langley Bypass (604) 530-1518

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North Vancouver:

Lynn Valley Meats 1264 Lynn Valley Road (604) 985-5969

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Ladner:

Superior Fish Trennant Park Square, 5229 Ladner Trunk Road (604) 946-2097

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Victoria:

The Market on Yates 903 Yates Street (250) 381-6000

Slater's First Class Meats 2577 Cadboro Bay Rd. (250) 592-0283

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North Saanich:

Deep Cove Market 10940 West Saanich Road

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And here are some useful links:

If you're on Facebook, please 'Like' the Natural Champions BBQ Facebook page to get updates or ask questions about our products.

Visit Rockin' Ronnie Shewchuk's Barbecue Secrets websites for recipes, audio and vido podcasts, great barbecue photos and much more:

Barbecue Secrets Facebook Page

Barbecue Secrets Blog

Barbecue Secrets Audio Podcast on iTunes

Barbecue Secrets YouTube Channel

Barbecue Secrets Twitter Stream (@rockinronnie)

 

Easy to make and quick to cook, quesadillas are the perfect party food. Think of the soft flour tortilla as a palette upon which you can paint beautiful taste-scapes for your guests. Or something like that. Preparing a quesadilla is as easy as one, two, three, four, five.

1. Place a large flour tortilla on a cutting board or cookie sheet and cover half of it with a 1/4-inch | 5 mm layer of shredded cheese. (What you want is a gooey but bland cheese like mozzarella or Jack for the right texture, plus, if you want to get fancy, a more robust-tasting cheese like Asiago, Gouda, or blue cheese for extra flavor.)

2. Layer on the toppings, taking care to distribute them evenly.

3. Sprinkle the toppings with salt, pepper, and a little hot sauce to taste. (If you’ve used a salty cheese like blue, go easy.)

4. Coat the toppings with another thin layer of shredded cheese.

5. Fold over the tortilla and it’s ready to hit the grill.

To cook, preheat your charcoal or gas grill to a medium-high heat. Place the quesadilla directly on the grill and cook it for 2 or 3 minutes, until the cheese starts to melt and the tortilla is toasted and slightly charred. Flip it with a big spatula and cook the other side for another 2 or 3 minutes. Take it off the grill, place it on a cutting board, and let it rest for a minute or two. Cut it into pizza-like slices with a big sharp knife.

            Accompany the quesadillas with fresh salsa, guacamole, and sour cream for dipping. Quesadillas can also easily be made on a stovetop or on the propane burner on the side of your grill in a large, lightly oiled skillet over medium-high heat. You can prepare the quesadillas in advance and keep them covered and refrigerated for an hour or two before grilling (if you try to keep them overnight, however, the tortillas will get soggy).

 

Variations

Simple but Great

Just plain shredded Jack or cheddar cheese with pickled jalapeño slices.

Classic

Equal parts shredded Asiago and Jack cheese, with pickled jalapeño slices, a bit of tomato salsa, and some chopped cilantro, salt, and pepper. Sour cream and guacamole are perfect accompaniments.

Hiker’s Dream (from Calgary foodie Dee Hobsbawn-Smith)

Equal parts shredded Jack and smoked Gouda, thinly sliced Granny Smith apple, fresh chopped rosemary, salt and pepper. Unusual and delicious!

Funky

Shredded Jack cheese, chunks of chèvre (creamy goat cheese), slices of roasted red pepper, lightly toasted pine nuts, salt, and pepper. Serve with jalapeño jelly.

Heavenly

Shredded Jack cheese, chopped cilantro, and a few spoonfuls of leftover chili or chorizo. Dip in sour cream or fresh salsa.

Wolfgangpuckadilla

Shredded Jack cheese with daubs of cream cheese, slices of lox, a few capers, some thinly sliced red onion, salt, and pepper. Serve with sour cream and…caviar?

Blue Cheese Dream

Shredded Jack, crumbled strong blue cheese like roquefort or Gorgonzola, ripe pear slices, and coarsely chopped toasted walnuts. Maybe even a little caramelized onion.

Blue Cheese Dream (II)

Danish blue cheese, shredded Jack, lightly toasted chopped walnuts, and caramelized onions.

Calicado

Shredded Jack with chopped, pitted canned black olives, avocado slices, chopped cilantro, chopped fresh red bell pepper, salt, pepper, and a squeeze of fresh lime.

Tropical

Mozzarella and brie, thinly sliced ripe mango or papaya, chopped cilantro, thinly sliced onion, and chopped fresh jalapeño. Serve with sour cream as a dip.

 

Note: Flavored cheeses like jalapeño Jack, peppered goat cheese, or spiced Gouda are excellent in quesadillas.

 

Makes 6–8 servings

This is a novel way to cook a classic cut of beef because it imparts an unexpected smoky flavor (even more unusual if you use a cedar plank). The key with cuts like this is to be careful not to overcook. If you don’t want to plank your roast, you can easily cook it using indirect heat. See alternate cooking instructions at the bottom of the recipe.

For the dry rub:

1 Tbsp | 15 mL granulated garlic (or garlic powder)

1 Tbsp | 15 mL granulated onion (or onion powder)

1 Tbsp | 15 mL freshly ground coarse black pepper

1 Tbsp | 15 mL dried rosemary

1/4 to 1/2 tsp | 1 to 2 mL cayenne pepper

For the roast:

1 plank of your choice, soaked overnight or at least 1 hour

one 5 lb | 2.2 kg rib roast, bones attached

kosher salt or, if you want to get fancy, fleur de sel (French sea salt)

2 Tbsp | 25 mL. Dijon mustard

1 Tbsp | 15 mL coarsely chopped fresh rosemary leaves

extra virgin olive oil

4 or 5 whole rosemary branches, 5 inches | 12 cm long

Combine all the rub ingredients and set the rub aside.

            Take the roast out of the fridge and let it sit for an hour to come to room temperature. Season it on all sides with kosher salt. Coat it with the mustard. Sprinkle the rosemary evenly on the roast, then sprinkle it generously with the dry rub (you’ll have some left over). Drizzle it with olive oil and pat the rub and rosemary into the roast.

            Preheat the grill on medium-high for 5–10 minutes, or until the chamber temperature rises above 500°F | 260°C. Rinse the soaked plank and place it on the cooking grate. Cover the grill and heat the plank for 4–5 minutes, or until it starts to throw off a bit of smoke and crackles lightly. Reduce the heat to medium-low.

            Lay the rosemary twigs across the plank to make a bed for the roast. Place the roast on the rosemary and cover the grill. Cook for 11⁄2 to 2 hours, until the core of the roast reaches an internal temperature of 125°F | 52°C. Remove it from the grill, tent it  loosely in foil, and let it rest for half an hour to an hour before serving it with your favorite sides. (The long resting time gives you plenty of time to grill some veggies.)

ALTERNATIVE METHOD – INDIRECT HEAT: Preheat the grill on medium-high for 5–10 minutes, or until the chamber temperature rises above 500°F | 260°C. When the grill is preheated, turn half the burners off and the others to medium-low. Place the roast, bones-side down, over the burners that are turned off, and cook the roast as if it were in an oven – about 20 minutes per pound. If you’re cooking on a charcoal grill, it’s the same idea. Just pile your coals on one side of the grill and cook your roast on the other. It’s not a bad idea to put a cake tin or aluminum foil baking dish under the cooking grate to catch the drippings for gravy!

Planking Secret

The flavor of cedar smoke goes well with so many foods, from salmon to cheese, and even beef. But most of the time, when I’m planking beef, I want classic hardwood flavor. I choose planks made of oak, hickory, and mesquite, although fruitwoods also work well. You can get hardwood cooking planks from Johnstone’s BBQs and Parts in North Vancouver, www.johnstones.com.

Makes 4 servings

This is pretty close to my favorite steak. The earthiness of the cumin seeds, the sharpness of the cracked pepper, the sweetness of the onion and garlic granules, and the smoky, tart bite of the ground chipotles create an explosion of flavor. Serve whole steaks with beans, a slab of cornbread, and some coleslaw. Alternative serving suggestion: Slice up the steaks and serve them fajita–style with salsa, guacamole, and shredded Jack cheese alongside some warm flour tortillas.

4 big rib-eye steaks, bone in, about 11/2 inches | 4 cm thick

kosher salt (or another fancy coarse salt like Maldon or

fleur de sel) to taste

1/2 cup | 125 mL black peppercorns

1 Tbsp | 15 mL granulated onion

1 Tbsp | 15 mL granulated garlic

1 tsp | 5 mL ground chipotle chiles

(if you can’t find chipotles, use the same amount of cayenne)

1 Tbsp | 15 mL toasted cumin seeds

extra virgin olive oil

 

Place the steaks in a dish or on a large cutting board and let them come to room temperature (it’ll take about an hour). Use a spice mill or a mortar and pestle to give the peppercorns a coarse grinding, or put them in a thick paper or plastic bag and pound them with a hammer or rolling pin until they reach the desired consistency. They shouldn’t be powdery, but more like coarse sand. Generously season the steaks with salt and pepper. Combine the granulated onion and garlic, ground chipotles, and cumin seeds in a bowl. Coat the steaks on one side with the mixture, patting it on so it sticks nicely. Drizzle the rubbed steaks with a light coating of olive oil, turn them over and repeat the seasoning, rub it in, and drizzle some oil on top.

            Prepare your grill for medium direct heat and cook the steaks 4–6 minutes per side for medium-rare. If using a charcoal grill, toss a couple of chunks of mesquite (or a handful of wood chips) onto the coals just prior to grilling. With a gas grill, use a foil pack of pre-soaked chips with holes punched into it with a fork.

            Be sure not to overcook the steaks! Remember, they will continue to cook after they are taken off the heat. Remove them from the grill and let them rest for 4–5 minutes before serving.

 

I love pink salmon, the delicious but often overlooked species of the West Coast. During salmon season you’ll see pinks next to the other wild species like sockeye and coho in the seafood section of supermarkets. It’s just as fresh, just as delicious but often costs a lot less.

Most of the time I see fresh pinks packaged as whole, cleaned fish, but you can also get them in fillets in the freezer section. Here are two great ways to cook this excellent, wild, sustainable seafood.

Grilled Whole Pink Salmon in Foil

Makes 4-6 servings

The following simple technique gives the fish a more subtle and delicate flavor and texture than grilling over direct heat, and the orange adds a lovely flavor and aroma.

1 whole, cleaned 3-4 lb | 1.5 - 2 kg wild BC pink salmon (you can also do this with other salmon species or trout)

kosher salt and freshly ground pepper to taste

3 Tbsp | 45 mL butter, at room temperature

2 Tbsp | 25 mL chopped fresh parsley

1/2 medium white onion, peeled

2 oranges

sprigs of parsley for garnish

Prepare your grill for medium direct heat. Tear off a strip of heavy-duty foil 21/2 times as long as the fish and double it. Spread 1 Tbsp | 15 mL of the butter evenly over the top surface of the foil. Place the fish on the buttered foil. Lightly season the fish inside and out with salt and pepper, and sprinkle it with chopped parsley. Slice the onion and one of the oranges into thin rounds and place half of the onion and orange slices inside the body cavity and the other half on top of the fish. Daub the remaining 2 Tbsp | 30 mL butter inside the fish and on top of the onion and orange slices. Squeeze half the remaining orange over everything and wrap the foil around the fish, sealing it tightly.

            Place the foil package on the cooking grate, cover the grill, and cook the salmon for 8–12 minutes, or until the fish is just done (about 140 to 150˚F | 60 to 66˚C). You can poke a meat thermometer through the foil in the last few minutes of cooking to check for doneness. To serve, open up the foil, carefully transfer the fish to a warmed platter, and pour the juices left in the foil over the fish (alternatively, it looks great served in the foil, too). Garnish the salmon with orange wedges and parsley sprigs.

Planked Pink Salmon with Pesto

Makes 4 - 6 servings

This is a classic way to plank BC wild pink salmon. Serve it with a tossed green salad and maybe some Fettuccini Alfredo.

For the salmon:

two 1 – 2 lb | .5 – 1 Kg  boned pink salmon fillets (or sockeye, if you can’t find pink fillets), skin on

kosher salt and freshly ground black pepper

2 lemons for garnish

two cedar cooking planks, soaked in cold water overnight or at least a couple hours

For the pesto (for maximum convenience, you can use good-quality store-bought pesto)

1 cup | 250 mL basil leaves, washed and dried

6 cloves garlic, peeled

1/3 cup | 75 mL pine nuts

1 cup | 250 mL grated Parmesan cheese

3/4 cup | 175 mL extra virgin olive oil

kosher salt and freshly ground black pepper

Season the filets with a little salt and pepper and set them aside.

            In a food processor, purée the basil, garlic, pine nuts, and Parmesan cheese with 2 or 3 Tbsp | 30 or 45 mL of the olive oil. With the processor running, slowly add the rest of the oil. Season the pesto with salt and pepper.

            Coat the salmon filets with an even layer of the pesto (you’ll have enough pesto left over to toss with some pasta another day; it freezes well, too).

            Preheat the grill on medium-high for 5–10 minutes, or until the chamber temperature rises above 500°F | 260°C. Rinse the soaked plank and place it on the cooking grate. Cover the grill and heat the plank for 4–5 minutes, or until it starts to throw off a bit of smoke and crackles lightly. Reduce the heat to medium-low. Place the salmon filets on the plank, leaving room around each for heat to circulate. Cook the fish for 8–12 minutes, or to an internal temperature of 135°F | 57°C. Serve the salmon garnished with lemon wedges.

 

Makes 2–4 servings

This technique works with sardines, smelts, fresh herring, or any other smallish fish, like pan-fry-sized trout. Just make sure the fish are scaled, gutted, and ultra-fresh. The only thing you need to serve with these is a crisp, dry white wine. 

1 lb | 500 g fresh, cleaned small fish

kosher salt and freshly ground black pepper to taste

dried oregano (or finely chopped fresh herbs of your choice)

extra virgin olive oil

fresh lemon wedges

finely chopped fresh parsley

Prepare your grill for direct high heat. Pat the cleaned fish dry with a paper towel and place them in a nonreactive dish. Cut 3 or 4 diagonal slashes with a sharp knife, about 1/8 inch | 3 mm deep, along each side of each fish. Season both sides with salt, pepper, and crumbled oregano or chopped fresh herbs. Drizzle the fish with olive oil and pat the herbs and oil into the little slashes with your fingers.

            When the grill is hot, place the fish on the grate. Cover them and cook them for no more than a couple of minutes per side. Remove them from the heat and season them  with a little more salt and pepper. Drizzle the fish with some more olive oil and squeeze some lemon juice over them. Finish them with a sprinkle of the chopped parsley and serve them with a lemon wedge and a cold glass of wine.

 

Whiskey and Honey-planked Peaches

Makes 8 servings

This delicious recipe is based on the technique of planking god Ted Reader. You can easily substitute ripe pears or nectarines for the peach halves. The key is to use perfectly ripe freestone peaches so it’s easy to halve and peel them.

1 cedar plank, soaked for 6 hours or overnight

3/4 cup | 175 mL Jack Daniel’s Tennessee Whiskey

1/2 cup | 125 mL honey

freshly ground black pepper to taste

freshly grated nutmeg to taste

8 ripe but firm freestone peaches, peeled and halved

1 Tbsp | 15 mL fresh lemon juice

1 cup | 250 mL whipped cream, sweetened with  

a dash of Amaretto, or premium vanilla ice cream

8 sprigs fresh mint 

        Combine the whiskey and honey in a small saucepan over medium-high heat. Season the mixture with the pepper and nutmeg. Bring it to a boil, reduce the heat, and simmer it until the liquid is reduced by half. Remove it from the heat and cool it.

         Arrange the peaches cut side up in a dish just large enough to hold them in one layer and brush them with the lemon juice. Spoon 1 Tbsp | 15 mL whiskey-honey mixture over each peach and let them marinate for 1 hour.

            Preheat the grill to high. Place the soaked plank on the grill, close the lid, and bake it for 3–5 minutes, or until it begins to crackle and smoke. Carefully lift the lid, place the peaches on the plank, cut side up, and close the lid. Cook them for 3–5 minutes, or until the peaches are hot and tender and starting to char on the edges. Remove them from the plank and transfer them to dessert plates. Garnish each peach with a dollop of whipped cream or ice cream, drizzle it with the remaining bourbon-honey mixture, add a sprig of mint, and serve the peaches immediately.

SAFETY NOTE: Keep a spray bottle filled with water next to the grill to extinguish any flames – sometimes the corners of the plank will catch fire. You should always have a fire extinguisher near your grill in any case.

Lamb Meatball Kebabs With Mint Jelly Glaze

Makes 4 main course servings or 8 appetizers

The combination of toasted pine nuts and fresh and dried herbs gives these kebabs a rich flavor and tender but nutty texture. This recipe is a bit fussy because the raw lamb meatballs are very delicate and need to be handled gently when they’re placed on the skewer and when you’re turning them on the grill. But man, are they worth the trouble! This is an unbelievably succulent kebab. Serve it as an appetizer or as a main course with some rice, tabouleh and grilled vegetables.

 

eight 7-inch | 18 cm bamboo skewers, soaked for at least 1 hour

1/2 cup | 125 mL mint jelly

1/4 cup | 50 mL water

1/2 cup | 125 mL pine nuts

1 lb | 500 g ground lamb

1/2 cup | 125 mL fresh breadcrumbs

1 egg, slightly beaten

1/4 cup | 50 mL chopped cilantro

1/4 cup | 50 mL chopped fresh flatleaf parsley

1/4 cup | 50 mL chopped fresh mint

1/2 tsp | 2 mL dried mint

1 Tbsp | 15 mL chopped fresh chives

1/2 tsp | 2 mL dried oregano

1/4 tsp | 1 mL freshly grated nutmeg

1/2 tsp | 2 mL kosher salt

generous grinding black pepper

2 or 3 small zucchini, sliced into 3/4-inch | 2 cm discs

10 ripe cherry tomatoes

10 smallish button mushrooms, or 5 larger ones cut in half

 

Combine the mint jelly and water in a small saucepan and heat the mixture, stirring, until the jelly is melted. Set it aside.

            Toast the pine nuts in a skillet or nonstick sauté pan over medium heat until they turn golden brown. Remove them from the pan, cool them for a few minutes, and then coarsely chop the nuts. Gently but thoroughly combine the ground lamb, pine nuts, breadcrumbs, egg, cilantro, parsley, mint, chives, oregano, nutmeg, salt, and pepper in a nonreactive bowl.

            Wetting your hands to prevent sticking, shape the lamb mixture into about 25 1-inch | 2.5 cm balls. Thread the meatballs onto 5 to 8 soaked bamboo skewers, alternating them with the zucchini discs, cherry tomatoes, and mushrooms. (Press the vegetables gently against the meatballs to help hold them in place while grilling.) At this point, you can refrigerate the completed skewers, covered with plastic wrap, for an hour or two.

            Prepare your grill for direct medium heat and oil the grill. Spray the kebabs with cooking spray or brush them with oil and place them on the grill. Cook them for 4–5 minutes per side, or until the meatballs are cooked through, brushing them with the mint jelly glaze during grilling. (Note: These kebabs are touchy. Be careful when you turn them to ensure the meatballs stay on the skewer. The trick here is to start with a clean cooking grate and to not touch them for at least the first three or four minutes of cooking time, so the meatballs have a chance to firm up before you start moving them.)

 

(Photo copyright John Sinal Photography. Used with permission)

Makes 4–6 servings

This unusual recipe from my friend Mike the fishmonger, which I’ve adapted for the plank, pairs the intense flavor of the spiced halibut with a cool tropical salsa. Substitute snapper for halibut for a stronger flavor. Cuban-style Black Beans and Rice go very well with this, so I’ve included the recipe at the bottom of this post.

For the fish:

1 plank (cedar or fruitwood), soaked overnight or at least 1 hour

four 6 oz | 175 g halibut fillets

kosher salt and freshly ground black pepper

1 tsp | 5 mL ground cumin

1/2 tsp | 2 mL turmeric

pinch saffron threads, crumbled

pinch cayenne pepper

1 lime, cut in half

extra virgin olive oil

 

For the salsa:

1 batch Tropical Fruit Salsa (see recipe below)

 

Prepare the salsa and set it aside.

            Season both sides of the fillets with salt and pepper. Combine the cumin, turmeric, saffron, and cayenne in a bowl and sprinkle the rub lightly over the fillets. Squeeze the lime halves over the fillets and drizzle them with a little olive oil. Marinate the fish for 15 minutes.

            Preheat the grill on medium-high for 5–10 minutes, or until the chamber temperature rises above 500°F | 260°C. Rinse the soaked plank and place it on the cooking grate. Cover the grill and heat the plank for 4–5 minutes, or until it starts to throw off a bit of smoke and crackles lightly. Reduce the heat to medium-low.

            Place the fillets on the plank and cook the fish for 15–20 minutes, or until the fish has an internal temperature of 135°F | 57°C. Remove it from the grill and tent it lightly in foil. Let it rest for 2 or 3 minutes.

            Serve the fillets topped with a dollop of salsa.

 

Tropical Fruit Salsa

Makes about 3 cups | 750 mL

This perfect summer salsa is great on grilled fish or beef. No matter where or when you eat it, you’re instantly on a sunny vacation.

2 cups | 500 mL diced tropical fruit (any combination of mango, papaya, kiwi, pineapple)

2 just-ripe avocados, pitted, peeled, and coarsely chopped

3 Tbsp | 45 mL chopped cilantro

3 Tbsp | 45 mL chopped red onion

1 jalapeño chile, seeded and finely chopped

2 tsp | 10 mL fresh lime juice

pinch sugar

kosher salt and freshly ground pepper

Combine all the ingredients in a bowl. Let the salsa stand, covered, in the fridge for
about an hour.

Cuban-style Black Beans

Makes 6–8 servings

This dish, along with some white rice, is a great accompaniment to planked meats, particularly those with Southwestern and barbecue flavors. It also goes great with ham and eggs. 

1/4 cup | 50 mL olive oil

1 medium onion, chopped

1 green bell pepper, seeded and chopped

6 cloves garlic, chopped

1 Tbsp | 15 mL dried oregano

1 tsp | 5 mL ground cumin

two 19 oz | 540 mL cans black beans,

rinsed and drained

3/4 cup | 175 mL chicken stock or water

11/2 Tbsp | 20 mL cider vinegar

1 tsp | 5 mL sugar

kosher salt and freshly ground black pepper

Heat the oil in a heavy pot over medium heat. Add the onion, bell pepper, garlic, oregano, and cumin, and sauté the mixture until the vegetables start to soften, about 5 minutes.

            Add about 1 cup | 250 mL of the beans and mash them with the back of a fork. Add the rest of the beans, the stock or water, and the vinegar. Simmer the beans, stirring them often, for about 15 minutes, or until the mixture thickens. Stir in the sugar. Season the beans with salt and pepper and serve.