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Cooking Workshop 1

Click on the link to watch the IHRG’s first Cooking Workshop

Chicken stock




5 LT cold water

1 chicken carcass

2 white onions, coarsely chopped

2 medium carrots, coarsely chopped

2 celery stocks, coarsely chopped

4 cloves garlic, peeled but left hole

5 parsley sprigs (optional)

2 bay leaves

3 cloves

8 pepper corns


1. Combine all ingredients in a large pot and bring up to the boil. Reduce heat, partially cover and simmer for 2 hours.

2. Transfer the chicken bones to a rimmed baking sheet and let cool slightly. Remove all the meat from the chicken, reserve the meat for another use. Pour any liquid that drained off, back into the pot.

3. Strain stock to remove any leftover pieces of bone and the vegetables and let cool.

The stock can be refrigerated for up to 3 day or frozen

Roasted Butternut Squash Soup

Prep time: 20min

Cook time: 1.5 hour


• 1 small butternut squash, peeled and cut into chunks

• 2 onions, cut into 1 inch chunks

• 4 ribs of celery, cut into 1 inch chunks

• 2 large carrots, peeled and cut into 1 inch chunks

• 4 cloves garlic, roughly chopped

• 1 Tbsp olive oil

• 2 bay leaves

• 1/4 tsp thyme

• 1/4 tsp rosemary

• 6 cups chicken stock

• 1 tsp cider vinegar

• Salt and pepper to taste


1. Preheat oven to 400 degrees.

2. Place the butternut squash, celery, onion, carrots, garlic, olive oil, salt and pepper in a large bowl and toss until evenly mixed.

3. Spread the vegetables on a large greased baking sheet and roast for 25min, or until browned.

4. Transfer the vegetable mixture to a large pot and add the bay leaf, thyme, rosemary, chicken stock and cider vinegar.

5. Bring to a boil then lower the heat and simmer for 30min or until the vegetables are tender.

6. Remove from heat and remove the bay leaf. Puree until smooth and strain to remove any chunks if desired.

7. Return to the heat adjusting the consistency with water if required and adding salt and pepper to taste.

The butternut squash can be substituted for any other type of squash or sweet potatoes.


Cooking Workshop 2

Click on the link to watch the IHRG’s second Cooking Workshop

Caribou Chilli

Makes approximately 10 portions


• 500 g Caribou meat; ground or cut into 1 cm cubes

• 2 medium onions

• 2 celery stalk

• 2 medium carrots

• 1 x 400ml cans kidney beans; drained and rinsed

• 1 x 340ml cans corn kernels; drained and rinsed

• 1 x 800ml cans tomatoes; chopped

• 1 x 120ml can tomato paste

• 1 tbsp olive oil

• 2 tbsp chilli powder

• pinch each salt and pepper


1) Heat 1 tbsp olive oil on medium-high heat in a large saucepan. Add Caribou meat and continue to cook meat until is browned.

2) Finely chop onion, celery and carrot; add to meat and cook until onions become clear (about 3 minutes).

3) Drain and rinse kidney beans and corn; add to meat mixture.

4) Crush tomatoes with your hands or cut with a knife, do not discard the juices from the can. Add with juices to the meat mixture.

5) Add tomato paste and chilli powder. Stir and allow to simmer over medium heat about 45 minutes – 1 hour.

6) Serve and Enjoy!

** Other meats such as deer, moose or beef may be substituted.

** You can prepare this dish in a large batch then freeze in smaller portions. These may be reheated in the microwave or on the stove top for a convenient and quick meal.

Poached White Fish

Makes approximately 4 servings:


• 1 large fish fillet

• 1 lemon

• 2 cloves garlic, peeled

• 1 tbsp olive oil

• 2 tbsp water or broth

• 3 green onions

• Assorted fresh herbs (if available)

• Salt and pepper to taste

• Tin foil (about 1.5 feet)


1) Preheat oven to 375 degrees.

2) Brush tin foil with oil and lay fish fillet down flat; season with salt and pepper.

3) Thinly slice garlic and lemon and place on top of fillets. Add green onions then broth over top.

4) Close up tin foil ‘packet’ and place oven for 20 – 25 minutes.

5) Open packet and sprinkle fish with chopped fresh herbs. Serve on plates or right inside the tin foil.

** The cooking can be done over an open grill or on the BBQ instead of the oven

** Other types of fish may be substituted for the Walleye. If you choose to use a frozen fillet, increase cooking time by 5 – 10 minutes.

Brown Rice Pilaf

Makes approximately 4 portions


• 1 cup brown rice

• 1/2 medium onion

• 1 celery stalk

• 1 medium carrots

• 2 cups broth or water

• 1 tbsp olive oil

• pinch each salt and pepper


1) Cut onion, carrot and celery into small pieces.

2) Heat 1 tbsp olive oil on medium-high heat in a large saucepan. Add vegetables and cook until onions become clear (about 3 minutes).

3) Add rice and stir to coat the grains with olive oil.

4) Warm the broth in the microwave or on the stovetop (or water if broth is unavailable); add to rice and stir.

5) Bring rice mixture to a boil, then reduce heat to low. Cover and simmer for about 30 – 35 minutes.

6) Serve and Enjoy!

** If using white rice instead of brown, reduce cooking time to 15 – 20 minutes.

Recipes From Kasabonika Cooking Workshops:

Pasta Salad:

1⁄2 Cucumber
2 bell peppers
2 tomatoes
1 package of pasta
1/3 of a block of cheese 1 can of red beans Italian dressing

Boil pasta until soft, strain the pasta then run cool water through the pasta. Allow pasta to cool.
Chop up all the vegetables and the cheese into cubes add to cold pasta. Add Italian dressing to taste.

Apple Crumble:

4 apples peeled cored and sliced 2 cups of oats
1 cup of brown sugar
1 teaspoon of ground cinnamon 1⁄4 a cup of butter
1⁄2 a cup of honey
1 teaspoon of vegetable oil

Preheat the oven to 350 degrees F
Grease a pan
Peel, core and slice the apples, set aside
Add and mix oats, brown sugar and cinnamon in a bowl.
Microwave butter for about 15-25 seconds or until fully melted
Add butter, honey and oil to mixture and stir
Add apples to the mixture and stir
Pour mixture into the greased pan and bake for 30-35 minutes or until golden brown


-3/4 a cup of yogurt (any flavour)
– 1⁄4 cup of oats
– 1⁄2 cup of frozen fruit to top the parfait


1 can of diced tomatoes
1 can of black beans
2 1⁄2 cups of frozen vegetables (corn, peas and carrots)
2 carrots shredded
1lbs of ground beef
1 onion, diced
2 tablespoons of minced Garlic
2 tablespoon of chilli powder
1⁄2 a teaspoon of cumin (optional)
1 teaspoon of ground black pepper

Brown the ground beef, and drain the fat
Dice the onion
Mince the garlic
Shred the carrots
Add all remaining ingredients into a pot then cover it and simmer for 45 minutes

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