Serves 6.

Note: "When we first started making soup, the idea of a fish soup sounded awful to me -- especially lake trout soup," writes George Wilkes. "But hey, I was wrong. It turns out that the robust flavor and higher oil content of lake trout make for an excellent New England-style chowder." From "Angry Trout Cafe Notebook" by George Wilkes (Northwind Sailing, $26.95).

• 4 c. vegetable stock

• 21/2 c. diced Yukon Gold or red potatoes

• 1 c. diced carrots

• 4 tbsp. butter, divided

• 1/4 c. chopped red onion

• 1 garlic clove, minced

• 11/2 celery ribs, diced

• 1 bay leaf

• 1 tsp. dried dill

• Salt and white pepper to taste

• 8 oz. lake trout, scales and bones removed and cut into bite-sized chunks

• 3 tbsp. flour

• 3/4 c. half-and-half

• 1/2 c. freshly chopped Italian (flat-leaf) parsley


In a large pot over medium-high heat, bring vegetable stock to a boil. Add potatoes and carrots, reduce heat to low and simmer until tender. In a pan over medium heat, melt 2 tablespoons butter. Sauté onion, garlic and celery until tender, then add to stock. Add bay leaf, dill and salt and pepper to stock, and simmer for 5 minutes.

Add trout and simmer until fish is cooked through, about 5 minutes (stir gently to avoid breaking up fragile chunks of fish).

In a pan over medium heat, melt remaining 2 tablespoons butter. Add flour and whisk about 3 minutes. Remove from heat and gradually add half-and-half, whisking constantly until smooth. Add roux mixture to soup, stirring gently. Increase heat to medium-high and cook until soup is just about to boil. Remove from heat. Adjust seasoning, garnish with parsley and serve.

Nutrition information per serving:

Calories 240 Fat 14 g Sodium 220 mg Saturated fat 7 g Carbohydrates 21 g Calcium 89 mg

Protein 10 g Cholesterol 50 mg Dietary fiber 3 g

Diabetic exchanges per serving: 1 vegetable, 1 bread/starch, 1 lean meat, 2 fat.



Serves 8.

Note: Berries can be fresh or frozen. From Scott Graden of the New Scenic Cafe in Duluth.

For pie:

• 2 (10-in.) pie crusts

• 12 oz. blackberries (see Note)

• 16 oz. blueberries (see Note)

• 8 oz. raspberries (see Note)

• 1/2 c. flour

• 11/4 c. sugar, plus extra for top of pie crust

For whipped cream:

• 1 pint heavy cream

• 1 tsp. sugar

• 1/8 tsp. vanilla extract


To prepare pie: Preheat oven to 350 degrees. Roll out pie crusts so that there is an inch to spare around the circumference of a 10-inch pie pan. Carefully transfer one of the rolled crusts into a 10-inch pie pan.

In a large bowl, combine blackberries, blueberries and raspberries and gently toss with flour and sugar until berries are coated. Fill bottom pie crust with fruit mixture.

Place top pie crust over pie, wrapping under bottom crust. Crimp edge. Pierce top crust for steam holes and dust with sugar.

Bake for 15 minutes, then reduce heat to 300 degrees and bake until an instant-read thermometer placed in center of pie reads 170 degrees, about 35 minutes (filling has properly cooked when some juices have bubbled out clear and crust is lightly browned). Remove from oven, transfer pie to a wire rack and cool.

To prepare whipped cream: When ready to serve pie, combine heavy cream, sugar and vanilla extract in a bowl of an electric mixer on medium speed and beat until cream forms smooth, strong peaks. Serve pie warm or at room temperature, garnished with whipped cream.

Nutrition information per serving:

Calories 640 Fat 33 g Sodium 244 mg Saturated fat 17 g Carbohydrates 82 g Calcium 71 mg

Protein 7 g Cholesterol 66 mg Dietary fiber 7 g

Diabetic exchanges per serving: 1 fruit, 2 bread/starch, 2 1/2 other carb, 6 1/2 fat.



Serves 4 to 6.

Note: Adapted from "Dining in the Spirit of Naniboujou" by Bonnie Jean Swanson (Naniboujou Lodge, $29).

• 3 c. flour

• 1/4 c. sugar

• 1 tbsp. baking powder

• 2 tsp. baking soda

• 1 tsp. salt

• 2 eggs

• 3 c. buttermilk

• 1 tbsp. butter, melted

• Butter for pan

• 3 c. blueberries


In a large bowl, whisk together flour, sugar, baking powder, baking soda and salt.

In a large bowl, whisk eggs. Whisk in buttermilk and melted butter. Fold flour mixture into egg mixture until just incorporated, mixing as little as possible; batter will be lumpy.

Heat a griddle to medium heat (until cold water sprinkled on it will bounce around). Add 1 tablespoon butter and heat until butter's foam subsides. Pour about 1/2 cup batter onto the griddle for each pancake. Sprinkle blueberries on top of each pancake.

When center of pancake bubbles and begins to pop and bottom is golden brown, flip pancake. Remove from griddle when bottom is golden brown (the second side cooks up quickly).

Repeat process with additional batter and remaining batter. If necessary, keep pancakes warm in an ovenproof platter in a low-heat oven.

Nutrition information per each of 6 servings:

Calories 412 Fat 8 g Sodium 1,240 mg Saturated fat 4 g Carbohydrates 73 g Calcium 300 mg

Protein 13 g Cholesterol 77 mg Dietary fiber 4 g

Diabetic exchanges per serving: 1/2 milk, 1/2 fruit, 3 bread/starch, 1 other carb, 1 1/2 fat.