What does it take to bring an entire community together around a table?

In this episode 274 of the Edible Valley Podcast, Chef Jonathan Frazier talks with Chef Paul Stewart and Rebecca Papadopoulos about the upcoming Harvest Table at Keating Farm in the Cowichan Valley, taking place September 26 as part of the Food Day Canada celebration.

Paul shares the story of Food Day Canada, which began more than 20 years ago as a grassroots effort to support Canadian beef producers and has grown into a national celebration of Canadian farmers, ranchers, fishers, food producers, chefs and the people who support them.

Rebecca takes us inside the story of Keating Farm, one of the Cowichan Valley’s historic farms. After purchasing the property in 2014, Rebecca and her husband have spent the past 12 years restoring the farm, its heritage buildings and its agricultural operations, while finding new ways to welcome people onto the property.

The conversation then turns to how Paul and Rebecca connected and how an idea that started with a conversation about agritourism and culinary tourism developed into the Harvest Table.

The event brings together chefs, farmers, fishers and producers from across Vancouver Island and the Gulf Islands. The menu is designed to showcase local and seasonal ingredients, with everything from Keating Farm turkey and lamb to Island seafood, vegetables, honey, fruit and other locally produced ingredients.

Jonathan and the guests also talk about the chefs involved, why getting them on board was one of the easier parts of organizing the event, and how much work goes into bringing hundreds of people together for one meal.

But the Harvest Table is about more than food.

Paul and Rebecca share their vision for creating an annual fall gathering that connects people with the farms, producers and chefs behind their food, while also supporting local food security initiatives and organizations. They also see the event as an opportunity to showcase Vancouver Island as a destination for agritourism and culinary tourism.

At its heart, the Harvest Table is about connection: bringing people together, sharing a meal, telling stories and celebrating the people who help put food on our tables.

Join us for a conversation about Food Day Canada, Keating Farm, Vancouver Island food, and the people behind the Harvest Table.

Learn more about the Harvest Table:

Learn more about Food Day Canada:

Learn more about Keating Farm:

And as always, thanks for listening to the Edible Valley Podcast. Like, share and subscribe, and help us continue telling the stories of the people who grow, produce, cook and celebrate food here on Vancouver Island.

#EdibleValley #HarvestTable #FoodDayCanada #KeatingFarm #VancouverIslandFood #CowichanValley #LocalFood #FarmToTable #Agritourism #CulinaryTourism

Everything is bigger in Texas, and that includes the conversation around the Dallas Cowboys.

On this episode of F3 Podcast — Football • Food • Fantasy, we head to Dallas to take a closer look at one of the NFL’s most recognizable franchises. The Cowboys always come with big expectations, big personalities and plenty of storylines, and this season is no different.

We break down the Cowboys from all three F3 angles: what is happening on the football field, what should be on the game-day table, and which players fantasy football managers should be watching.

The Cowboys have no shortage of familiar names.

Dak Prescott continues to lead the offence, with CeeDee Lamb providing one of the team’s biggest weapons in the passing game. The addition of George Pickens adds another intriguing piece to the receiving corps, while Javonte Williams brings a new dimension to the Dallas running game.

And then there’s Brandon Aubrey, whose leg has become a weapon of its own.

We look at the Cowboys’ key players, the expectations surrounding the team and some of the questions Dallas will need to answer as the season moves along.

You can’t make an F3 episode about Dallas without talking about Texas food.

We’re bringing the flavours of Texas to the table with smoked brisket, Frito pie, queso and classic barbecue. The star of the show is Texas-style brisket, where a simple rub, quality beef, smoke and time come together to create one of the most iconic dishes in American barbecue.

It’s football food with a Texas-sized personality.

For fantasy football managers, the Cowboys offer plenty of interesting options.

We’ll talk about the fantasy outlook for Dak Prescott, CeeDee Lamb, George Pickens and Javonte Williams, along with Brandon Aubrey and the value of having a reliable kicker on your roster.

Who could be a fantasy difference-maker? Who carries the biggest questions? And which Cowboys players should be on your radar?

That’s the conversation on this episode of F3 Podcast.

Football. Food. Fantasy.

The Dallas Cowboys, Texas barbecue and fantasy football all come together in one episode.

Listen, follow, like and share F3 Podcast — Football • Food • Fantasy wherever you get your podcasts.

#F3Podcast, #DallasCowboys, #NFL, #Football, #FantasyFootball, #TexasBBQ, #Brisket, #DakPrescott, #CeeDeeLamb, #GeorgePickens, #JavonteWilliams, #BrandonAubrey

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.