My First TV Kitchen Segment!

Scroll down to watch the full segment. 🙂

Last week, I went on Rogers Daytime to share a recipe I often prepare in my kitchen. I was inspired to make salmon after my recent trip to Vancouver Island, BC, as eating fish straight out of the ocean was a highlight of the trip for sure! I love preparing salmon with my easy, 3-ingredient marinade that I also use as a yummy dressing for both green and potato salads. (Recipe for the salmon is found at the bottom of this post, and if you like it, remember to sign up to my blog to receive more recipes like this one!)

I had never gone on TV to do a kitchen segment, to talk about food, or to share a recipe. I was afraid to do it. I felt under-qualified to do it. I felt like a fraud. That nagging voice in my head kept criticizing me saying “who are you to go on TV and talk about food??! Who are you to share a recipe with people on TV??! You’re not a professional!! You don’t do this!!”

There Is No Courage Without Fear

So, once again, I needed to call upon courage to get me through it. I’m so glad I did. It ended up being a great experience and I had a lot of fun!

As you all know, I don’t claim to be a nutritionist or a dietitian or even someone who cooks extremely well! But I have yet to (overly) disappoint friends and family with my meals, and anyone who eats at my table tends to really enjoy the fresh, nutritious recipes as well as the speed at which I can put a meal on the table.

If you’ve been following along with my blog, you’ll know that my philosophy is to create meals that are easy, healthy, tasty and fast. I love chefs and cookbook authors who share this philosophy, and I enjoy making their creations, of which I have shared some with you already.

Sometimes I find myself looking at recipes in cookbooks, but as I begin reading through the long list of obscure ingredients, I become overwhelmed! When I see a long list of ingredients, I tend to close the book, and move  on to something else in my arsenal of recipes, perhaps taking away some inspiration along the way. Along the same lines, if the method of cooking will have me in the kitchen for hours to work on one recipe, I will likely avoid it as well.

That said, if I have extra time and want to make something extra special, then I do enjoy working through a long recipe, spending time shopping for the various ingredients, or heading out to specialty stores to get each unique ingredient. It can be fun to create a fabulous menu of amazing recipes and enjoy them with friends and family.

But that is not my every-day.

Living In The Real (and Busy) World

In my “real life”, I am looking to achieve a simple goal; I want to nourish my body with the fuel I need in order to feel my best and provide me with the energy I need to enjoy my life…and this has to happen fast, while also tasting good!

I also want the ingredients to be commonly found in my kitchen. By “commonly found”, I mean that I want to be using ingredients that I always have on hand because I use them regularly, and in many different ways.

On Daytime, I showed that by mixing three common ingredients, I can achieve these goals.

Watch the video here to see how I create a nice marinade for fish or chicken; a tangy dressing for green or potato salad; and a vegetable “topper” that can be drizzled over grilled or steamed vegetables or can be used as a veggie dip.

So, what are these three ingredients? They are:

Organic Apple Cider Vinegar; Extra Virgin Olive Oil; and Dijon Mustard. Here’s why I like them:

Organic Apple Cider Vinegar: Make sure it is “organic”, “raw” and “with the mother”. This simply means that the protein strands have been left intact and the healthy enzymes and friendly bacteria of the vinegar remain, as opposed to filtered, refined vinegars. This is why you’ll notice a cloudy, or murky appearance to Apple Cider Vinegar. This is perfectly normal, and what you are looking for.

Although this vinegar is being touted as the “cure-all” for everything from killing cancer cells to treating acne, nail fungus and ear infections (along with many other health benefits–just do a google search and see what you find!), there is little scientific evidence to prove most of it (but it still may be worth trying!) That said, scientists do tend to agree that apple cider vinegar can reduce blood sugar, so it is a great addition to anyone’s diet, especially diabetics.

I take a tablespoon of it each morning about 30 minutes before breakfast to reduce digestive issues. It seems to help, and there are many testimonials of people saying it helps to reduce gas, bloating and upset tummies. If taking it straight off the spoon is too harsh, try diluting in water. Also, perhaps start with just a teaspoon and work your way up to a tablespoon. I wouldn’t take more than 2 tablespoons per day this way.

I like the Bragg’s brand, with its mild apple flavour, but there are many brands to choose from. Find it in the organic section of your grocery store or at your local health food store.

Extra Virgin Olive Oil (EVOO): Among other health benefits, “EVOO” is high in polyphenols, which are known to reduce chronic inflammation in the body. By reducing inflammation, we can reduce our chances of developing heart-disease and other diseases in the body.

EVOO is also a healthy “monounsaturated” fat. Our bodies require healthy fats, like EVOO, in order to run properly. I like to use organic oil whenever possible, and I always make sure I am getting Extra Virgin Olive Oil. It is the first pressing of the olives, and it is where all of those healthy benefits are derived.

Avoid names like “light olive oil” as this is just an observation of the colour, and there are very few health benefits  in this type of oil. I like to buy the Terra Delyssa brand from Costco for the great quality, the dark glass bottle (to avoid degradation due to light damage) and, of course, the price ($14.99 for two 1-litre bottles).

I also love visiting local olive oil boutiques, like The Unrefined Olive in Ottawa, ON or Olive This and More in Qualicum Beach, BC. These owner-operated shops provide hands-on tastings and guided tours of the various oils and their benefits. Definitely worth the visit!

Dijon mustard: Dijon mustard is the king when it comes to sandwiches and deviled eggs (I share my easy, healthy recipe with you when you sign up to my blog!); it provides the most delicious tangy flavour to recipes, and it works as a great emulsifier. I love using it in dressings and marinades, and anything else that calls for oil, as it keeps everything together (no more shaking up your dressing before each use!). Made with natural ingredients, Dijon mustard is a kitchen staple in my home. I love the large bottle of Maille Dijon I buy at Costco for the quality and price ($5.69).

Let's Eat!

To make a dressing or marinade for a 12-ounce fillet of salmon or a salad for 2 people, I simply combine one tablespoon of each Dijon and Apple Cider Vinegar in a mug (so it doesn’t splatter everywhere) with a fork and whisk until combined.

I slowly add in between 1-2 tablespoons EVOO until thickened and tasty. I add a few cracks of black pepper and voila! Top your salmon or drizzle on a salad and you are done! If making salmon and you want to allow it to marinade all day, place it in a ziploc bag in the fridge and then prepare it that night. I wouldn’t marinate for more than a day, though, as the acid in the vinegar can make the fish mushy. The full recipe for my Easy Baked Rosemary Salmon is yours when you sign up to my blog. 🙂

We ran out of time for me to talk about the potato salad I like to make using the dressing, so I thought I’d offer it here. This is a hit at any gathering and I love that there is no need for mayonnaise.

Sarah’s Potato Salad (inspired by my Mom’s German Potato Salad) 🙂

1 lb baby potatoes (I used the tri colour ones)
Thinly sliced shallot or red onion (amount will vary based on preference. I used one shallot)
Several basil leaves, chopped thinly
2 Tablespoons chopped fresh rosemary
Freshly ground black pepper
Himalayan salt (to add to water for boiling)
1 part Apple Cider Vinegar
1 part Dijon Mustard
2 parts Olive Oil

Place the potatoes in a pot of cold, salted water and bring to a boil, covered.
Turn heat to medium-low and cook potatoes, partially covered, until fork tender, about 20 minutes.
Remove and strain.

Dressing: In a mug, place a big dollop of Dijon mustard (about 2 tablespoons) and pour in about 2 tablespoons of apple cider vinegar. Crack a bunch of pepper (as desired) into the mug and mix with a fork.
Slowly drizzle in about 3-4 tablespoons of olive oil, whisking vigorously with your fork until the consistency is thick and creamy, and the taste is tangy.

Note: For warm potato salad (the way my Mom likes it), allow potatoes to cool for a few minutes and slice into quarters. For cold potato salad, place potatoes in a bowl of cold water (with ice if you need to cool them quickly) and place them in the fridge until cooled. Slice when cooled.

Pour dressing over potatoes and stir gently to combine all ingredients, but be careful not to break down the potatoes.

Place in a serving bowl and enjoy!

More Notes: Feel free to use any fresh herbs you like and that are growing in your garden or found at your local farmer’s market! Fresh dill, parsley, thyme and cilantro are other nice options I have used.
The flavours always taste better if they can incorporate for about an hour (or as long as overnight), so feel free to make this the day ahead. It should stay good in the fridge for up to a week.

I am so glad I made the decision to go on Daytime and share my tips with viewers. I find that the more I push myself outside my comfort zone, the more people are connecting with me and asking for more. I love it! I hope this segment served you and that you are inspired to try out any of the ways that I use these three ingredients.

Because I want you to love your life one bite at a time.

P.S. Let’s be friends! Connect with me on Facebook , Twitter and Instagram. 🙂



  • Annette

    Reply Reply August 4, 2015

    Great job Sarah! You’re a natural.

    • Sarah Roberts

      Reply Reply August 4, 2015

      Thank you, Annette! It was a lot of fun and I look forward to doing another one. I appreciate your support very much. xo

  • Mo

    Reply Reply August 7, 2015

    Great job on the segment!
    I just tried this marinade tonight on my chicken and had enough to splash on my spring greens salad – so good! It stuck to every leaf!
    So easy to make and so tasty.
    Thanks again for all your great recipes and tips.
    PS Taking the AC Vinegar every morning now. It works!

    • Sarah Roberts

      Reply Reply August 8, 2015

      Mo, I am so glad you enjoyed this one! Happy that the AC vinegar is working well for you in the morning…me too. 🙂 Thanks so much for your comments. Really appreciate the feedback!

      • Mo

        Reply Reply September 12, 2015

        Wow just tried a variation of this with sweet onion mustard to make kale chips!
        Bake on parchment paper at 390 with the door open, a tip from Kyle at our last Smart Community cooking class. Check and stir often. Yum!

        • Sarah Roberts

          Reply Reply September 12, 2015

          Oh cool, Mo! I love kale chips 🙂 So, you use a dressing on the kale before baking? How long did you need to bake them?

  • Darlene

    Reply Reply August 8, 2015

    I too made your dressing and used it as a marinade for bbq chicken last night. Made extra to top the chicken afterwards. It was so good, my guests loved it too. I’ll definitely be using this dressing again and on salad as well. Also, thanks for the tip of freezing extra Rosemary to use at a later date!

    • Sarah Roberts

      Reply Reply August 8, 2015

      So glad you and your guests enjoyed, Darlene! I love it on chicken as well. Also nice on pork. I like to make a big batch and save in a mason jar in my fridge for salads all week. 🙂 Yes, I love freezing herbs for convenience. 🙂 I really appreciate your comments and the support. It helps me know I am on the right track! xo

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