Football is back! F3 returns for Season 3 with NFL news, fantasy football tips, game-day food and a whole lot of chicken wings.

In the Season 3 opener, Jonathan and Erin get ready for another NFL season with a look at what’s happening around the league, what to watch for as the season gets underway, and how to get your fantasy team ready for game day.

They talk about the latest NFL roster moves, the players and teams worth keeping an eye on, and where to find reliable information when setting a fantasy lineup. How much should you trust the stats, the experts, injury reports, podcasts, websites, social media and even AI? With so much information available, they look at how to separate the useful stuff from all the noise.

Then it’s time to talk about one of the best parts of football: the food.

Jonathan and Erin dig into why food and football go together, from tailgating and sports bars to watching the game at home with friends and family. They also look at how football food is local and how each NFL city has its own food traditions, flavours and favourites.

And of course, no F3 episode would be complete without the F3 Food Pick of the Week.

This week, it’s all about chicken wings. Jonathan shares his chef tips for getting crispy wings at home, along with some simple sauce ideas including Classic Buffalo, BBQ, Honey Mustard, Honey Garlic, Korean-style, Maple Sriracha and more.

Football. Food. Fantasy.

Welcome back to F3.

-Game Day- Crispy Chicken Wings

Chef Jonathan Frazier’s 

The goal: Crispy wings with lots of flavour, without needing a deep fryer.

Ingredients — 4 servings

* 2 lb (900 g) chicken wings

* 1 tbsp baking powder

* 1 tsp kosher salt

* ½ tsp black pepper

* 1 tsp garlic powder

* ½ tsp smoked paprika

Method

1. Pat the wings very dry with paper towel.

2. Toss with baking powder, salt, pepper, garlic powder and smoked paprika.

3. For the best results, place the wings uncovered in the refrigerator for 4–24 hours. This helps dry the skin.

4. Heat oven to 425°F / 220°C.

5. Place wings on a rack over a baking sheet, leaving space between them.

6. Bake for 35–45 minute, turning halfway through.

7. Cook until the wings are browned, crispy and reach a safe internal temperature of 165°F / 74°C.

8. Toss with your choice of sauce just before serving.

Jonathan’s Chef Tips

* Don’t crowd the pan.

* Use a rack whenever possible.

* Give them time to brown properly.

* Sauce them after cooking, not before.

* Make several sauces and let everyone choose their favourite.

Sauce Ideas

Classic Buffalo

* Hot sauce and butter

* Add more or less butter depending on how spicy you like it.

Honey Garlic

* Honey

* Garlic

* Butter

* Soy sauce

BBQ

* Your favourite BBQ sauce

* Add a little hot sauce for heat.

Honey Mustard

* Honey

* Dijon mustard

* A little mayonnaise or Greek yogurt

Korean-Style

* Gochujang(fermented red chili paste)

* Honey

* Soy sauce

* Garlic

* Sesame oil

Dry Rub

* Skip the sauce completely.

* Try smoked paprika, garlic, onion powder, black pepper and a little cayenne.

Sweet Chili

* Sweet chili sauce

* Garlic

* Lime juice

* A little soy sauce

Garlic Parmesan

* Butter

* Roasted garlic

* Parmesan

* Fresh parsley

Jerk

* Jerk seasoning

* Honey

* Lime juice

* Butter

Ever start cooking dinner and realize halfway through that you forgot an ingredient, your pan is already hot, and something is starting to burn?

We’ve all been there.

In Episode 2 of That Cooking Thing, Chef Jonathan Frazier breaks down one of the most important habits professional cooks use every day: mise en place.

Mise en place is French for “putting in place,” but it’s really about being prepared before you start cooking. Jonathan explains how to read a recipe, organize your workspace, prepare your ingredients, think about timing, clean as you go, and avoid the chaos that can happen when you’re trying to cook, read, measure, and search for ingredients all at once.

And no, you don’t need fourteen little bowls lined up like a cooking show.

It’s about better preparation—not more preparation.

Jonathan also puts the idea into practice with a simple vegetable stir-fry, showing how a few minutes of preparation can make cooking easier, more organized, and a lot less stressful.

Chef’s Shortcut:

Five minutes of preparation can change the entire experience.

🎧 Listen to Episode 2 of That Cooking Thing and get your ducks in a row before you cook!

The 2024 NFL season is underway, and The F3 Podcast is ready for kickoff!

In Episode 2, Erin and Chef Jon turn their attention to the Miami Dolphins, bringing together football, fantasy football, and food inspired by South Florida.

Erin breaks down the Dolphins and shares her fantasy football strategy, while Jon explores the flavours of Miami with game-day food ideas inspired by the city’s diverse culinary culture.

Expect NFL talk, fantasy football, Dolphins insights, food, trivia, and plenty of husband-and-wife banter as Erin and Jon settle into a season of F3.

Football. Fantasy. Food. This is F3.

Why do professional cooks care so much about their knives? And why might a sharp knife actually be safer than a dull one?

In the very first episode of That Cooking Thing, Chef Jonathan Frazier goes back to the basics and explores one of the most important tools in any kitchen: the knife.

Jonathan breaks down the fundamentals of knife skills, including:

🔪 Why sharp is generally safer

And because no episode of That Cooking Thing would be complete without a few bad food puns, Jonathan also introduces Chef’s Shortcut and Would a Chef Do This?

Then it’s time to put those knife skills into practice with a simple Fresh Vegetable Salsa.

Because good cooking isn’t about having the most expensive equipment or cooking like a professional chef.

It’s about understanding what the professionals know.

🎧 Listen, learn, and grab your knife.

That Cooking Thing

Fresh Tomato Salsa

Makes: Approximately 2½–3 cups

Ingredients

Method

Chef’s Note

Consistency matters.

The goal isn’t to make every piece perfectly identical. But keeping your tomato, onion and pepper cuts reasonably consistent gives you a better texture and a more balanced bite.

And remember 

Slow is smooth. Speed comes later.

Serving Suggestions

Serve with:

Best enjoyed fresh and refrigerated promptly.

Welcome to The F3 Podcast, where food, football, and fantasy football collide!

As we prepare to begin recording our third season in the next few weeks, we’re taking a look back at where it all began.

Join husband-and-wife duo Erin and Jon as they explore their two passions. Erin, a football fanatic and journalist, brings her football knowledge and insights, while Jon, a trained chef, brings the food to the table with delicious game-day recipes and ideas.

In this look back, we dive into all the teams of the NFL, revisit some of our early conversations, and get ready for another season of football, fantasy, food, trivia, and plenty of husband-and-wife banter.

The F3 Podcast — where football meets food!

How did tacos and burritos become two of the world’s most beloved foods?

On Episode 273 of The Edible Valley Podcast, Chef Jonathan Frazier talks with longtime food writer, publisher, and author Mauricio Velázquez de León about the history, culture, and evolution of Mexican food.

Mauricio is the author of An Illustrated Guide to Tacos and Burritos, a unique book that combines recipes, culinary history, and comic-style illustrations. Born in Mexico City and a longtime food writer and publisher, Mauricio brings both professional experience and a deeply personal connection to Mexican cuisine.

He’s also the great-nephew of Josefina Velázquez de León, a pioneering Mexican cookbook author and educator often called the “Julia Child of Mexico.”

Jonathan and Mauricio explore the origins of tacos and burritos, regional Mexican food traditions, how Mexican cuisine has evolved as it crossed borders, and what food can teach us about migration, culture, and identity.

It’s a conversation about food, family, history—and why tacos and burritos have become such enduring global favourites.

Listen to Episode 273 of The Edible Valley Podcast with Mauricio Velázquez de León.

We’re also expanding the Edible Valley Podcast with two new shows:

Both shows are now part of the Edible Valley Podcast family, giving us new ways to share food, cooking, sports, and the people and stories that make our food community special.

Fire up the grill and join hosts Chef Jonathan Frazier and William Stringer for a celebration of everything that makes summer BBQ season so special. In this episode of The Edible Valley Podcast, they explore the joy of cooking outdoors, sharing meals with family and friends, and making the most of the incredible local ingredients available across Vancouver Island.

Whether you’re a seasoned grill master or just getting started, Jonathan and William share practical tips to help elevate your barbecue game. From choosing the right grill and mastering cooking temperatures to avoiding common BBQ mistakes and grilling vegetables to perfection, this episode is packed with useful advice for every backyard cook. They also discuss essential food safety practices to help ensure your summer gatherings are both delicious and safe.

The conversation celebrates the people behind our food by highlighting the importance of supporting local farmers, ranchers, fishers, and food producers. 

So light the grill, gather your favourite people, and tune in for an episode full of great stories, practical cooking tips, and a shared passion for local food. Summer is short, so make every barbecue one to remember.

This podcast explores the relationship between sleep and learning and how it applies to culinary education. It is based on the article Sleep, Memory, and Plasticity by Walker and Stickgold (2006), which explains that sleep is an active part of the learning process. During sleep, the brain strengthens memories and reinforces newly learned knowledge and skills.

As a culinary instructor, I connected this research to my own classroom experience. Students spend time practicing skills such as knife work, chicken fabrication, mise en place, and kitchen organization. I have noticed that students who return to class well-rested often perform with greater confidence, accuracy, and safety. 

References

Rasch, B., & Born, J. (2013). About sleep’s role in memory. Physiological Reviews, 93(2), 681–766.

Walker, M. P., & Stickgold, R. (2006). Sleep, memory, and plasticity. Annual Review of Psychology, 57, 139–166.

Episode 270 of The Edible Valley Podcast takes listeners to the Alberni Valley to explore the energy surrounding Roger Street Bistro and the culinary program led by Chef Jonathan Frazier and NIC. This episode highlights how students are gaining valuable hands-on experience by preparing and serving meals to the public while learning the pace and expectations of a working restaurant. From kitchen preparation to customer service, the conversation focuses on student growth, teamwork, and the opportunities being created for future chefs in Port Alberni.

The episode also catches up with co-host William Stringer, who shares exciting personal and real estate news while reflecting on the growth and lifestyle found across Vancouver Island communities. Whether discussing the Alberni Valley, Comox Valley, Cowichan Valley, or beyond, William shares what continues to draw people to these regions and why so many are choosing to live, work, and build a future on the Island.

Episode 270 brings together food, education, community, and opportunity while highlighting the people and stories helping shape Vancouver Island one meal and one conversation at a time.

Vancouver Island offers a variety of culinary education opportunities for students interested in skilled trades and hospitality careers. From high school culinary programs and Dual Credit opportunities to apprenticeship training and post-secondary education, students can gain hands-on experience while working toward Professional Cook certification and Red Seal designation.

Many Vancouver Island school districts partner with colleges and universities to offer Dual Credit culinary and trades programs. These programs allow high school students to earn both high school graduation credits and post-secondary credits at the same time, often with tuition support from the school district. Opportunities may include culinary arts, Professional Cook training, baking, and other skilled trades pathways.

Students interested in culinary careers are encouraged to speak with their high school Career Centre, careers teacher, or counsellor to explore apprenticeship pathways, ACE IT / Dual Credit opportunities, and community-based culinary education programs available in their region.

The Edible Valley Podcast –

What does a chef think about on a snow day? Spring ingredients, new menus, culinary students, and the future of food in the Edible Valley.

In this solo episode of The Edible Valley Podcast, Chef Jonathan Frazier takes advantage of a surprise snow day on Vancouver Island to reflect on the transition from winter to spring in the culinary world. With a quiet morning and a cup of coffee, Jonathan shares how this time of year is when chefs begin thinking about what’s coming next.

From early spring ingredients like fresh greens, pea shoots, and asparagus to the creative process of building new seasonal dishes, this episode offers a behind-the-scenes look at how menus begin to take shape.

Jonathan also talks about preparing for the upcoming PC1 culinary class in Port Alberni, the hands-on learning experience at Roger Street Bistro, and the importance of mentorship in developing the next generation of cooks.

He also shares updates from the North Vancouver Island Culinary Association, including upcoming events and the value of building a strong culinary community across Vancouver Island.

🎧 Listen now

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#VancouverIslandFood,

#FarmToTable,

#ChefLife,

#SeasonalCooking,

#SupportLocalFood,

#CulinaryCommunity,

#FoodPodcast,

#CanadianChefs,

#SpringCooking,

#PortAlberni,

#Snowday