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It's Your Choice! (February 24, 2003)


Uh oh, this is serious... All that swinishness over the holidays, the pounds that just won't come off, the "too tired to exercise" syndrome that we all suffer from...

Take hold now, because in Canada alone, over 2 million people live with diabetes. In the United States and Europe, the numbers are equally staggering. Type 2 diabetes is rising to epidemic proportions.

Lest we get tooooo depressing, help is at hand, and if you know you are diabetic, you've taken steps to control the problem. If, like so many of us, you are overweight and simply don't exercise enough, and have a family history of diabetes then you may be very wise to stop it before it starts!

What to do? Start with changing your diet – start with getting a copy of The Diabetes Choice Cookbook for Canadians. It's not only a collection of great tasty recipes, edited by Katherine Younker a Certified Diabetes Educator, it's also an excellent source of information: tips with each recipe, nutritional guidelines, most commonly asked questions with answers, and a great section on managing meals.

Get the book and get going today. You have everything to lose!

On today's menu:

Download these recipes in printable form as an Adobe Acrobat PDF (56 KB)


Chicken Kabobs with Ginger Lemon Marinade

Its quick and easy, it's as delicious as it is pretty, and, better yet, it's healthy and good for you! Perfect with chicken, the tart yet sweet marinade complements veal and firm white fish too! The recipe is just one of many from The Diabetes Choice Cookbook for Canadians, and you just won't believe that it's really good for you. Honey, start that barbecue; we're all starved!

Serves 4

  • 8 oz. boneless skinless chicken breasts, cut into 2-inch (5 cm) cubes (250 g)
  • 16 squares sweet green pepper
  • 16 pineapple chunks (fresh or canned)
  • 16 cherry tomatoes
    Ginger Lemon Marinade
  • 3 Tbsp lemon juice (45 mL)
  • 2 Tbsp water (25 mL)
  • 1 Tbsp vegetable oil (15 mL)
  • 2 tsp sesame oil (10 mL)
  • 1½ tsp red wine vinegar (7 mL)
  • 4 tsp brown sugar (20 mL)
  • 1 tsp (5 mL) minced gingerroot (or ¼ tsp [1mL] ground)
  • ½ tsp ground coriander (2 mL)
  • ½ tsp ground fennel seeds (optional) (2 mL)
  1. Ginger Lemon Marinade: In a small bowl, combine lemon juice, water, vegetable oil, sesame oil, vinegar, brown sugar, ginger, coriander and fennel seeds (if using); mix well. Add chicken and mix well; marinate for 20 minutes.
  2. Alternately thread chicken cubes, green pepper, pineapple and tomatoes onto 4 long or 8 short barbecue skewers. Barbecue for 15 to 20 minutes or just until chicken is no longer pink inside, brushing often with marinade and rotating every 5 minutes.

Accompanying wine? Tony recommends...
The sweet and sour aspects of this recipe call for a white wine with some residual sweetness but good acidity – which points to Riesling, either a Rheingau Rielsing Kabinett or an off-dry Ontario Riesling.


Southwest Barley Salad

Oh, this one has it all: barley, which will keep your blood sugar from rising so much, lots of fiber, vitamin C, riboflavin, and plenty of phosphorus, iron, magnesium, niacin, folate and vitamins A and B6.

After all that, the fact that it tastes fabulous and is a great side dish or stand-alone meal is almost beside the point! You'll love this one as much as we did.

Serves 6

  • 3 cups vegetable or chicken stock (750 mL)
  • ¾ cup pearl barley (175 mL)
  • 1 cup canned corn kernels, drained (250 mL)
  • 1 cup canned black beans, rinsed and drained (250 mL)
  • ¾ cup chopped red bell peppers (175 mL)
  • ½ cup chopped green bell peppers (125 mL)
  • ½ cup chopped green onions (125 mL)
  • ½ cup medium salsa (125 mL)
  • 3 Tbsp low-fat sour cream (45 mL)
  • 2 Tbsp fresh lime or lemon juice (25 mL)
  • ½ cup chopped fresh coriander (125 mL)
  • 1 tsp minced garlic (5 mL)
  1. In a saucepan over high heat, bring stock to a boil. Add barley; reduce heat to medium-low. Simmer, covered, for 40 minutes or until barley is tender and liquid is absorbed. Transfer to a serving bowl; cool to room temperature. Add corn, black beans, red pepper, green peppers and green onions.
  2. In a bowl, combine salsa, sour cream, lime juice, coriander and garlic. Pour dressing over salad; toss to coat well.

Accompanying wine? Tony recommends...
A dry medium-bodied white wine, preferably Sauvignon Blanc from a cool growing region such as Loire Valley (Sancerre, Pouilly-Fumé), New Zealand or Ontario.


We wish to thank Robert Rose, Inc. for permission to publish this recipe and photograph from The Diabetes Choice Cookbook for Canadians, edited by Katherine E. Younker, RD. Photograph by Mark T. Shapiro. Text copyrights © 2002 Robert Rose Inc., additional text © 2002 Katherine E. Younker, photographs copyright © Robert Rose Inc.


Happily tested by Helen Hatton and Ron Morris.

Download these recipes in printable form as an Adobe Acrobat PDF (56 KB)




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