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Every four years, Canada's elite compete for the gold medal. Years of practice and training are put to the test as our team goes up against the best Olympians in the world. Nothing less than our international standing is on the line. No worries: Our recipes are thoroughly tested and every detail of the menu has been planned.

At the end of October, the International Culinary Olympics were staged in Erfurt, Germany, where our national teams distinguished themselves with a slew of medals and top finishes. Canada's senior team finished fourth best in the world while regional teams from Alberta, Quebec and Ontario also placed very high. Culinary Youth Team Canada won a gold and silver medal and finished seventh best in the world.

International competition has long been part of the culinary world. Years ago, judging at the ICO was based strictly on presentation and no attempt was made to taste the food. Fortunately, times have changed - today, fully two-thirds of a team's total score is based on its performance at the Restaurant of Nations, where every country's team cooks in one of eight identical glassed-in kitchens set up on the floor of the competition venue.

Working in full view of judges, team members are scrutinized as they prepare an intricate three-course dinner for 110 people in five hours. Six of the 110 guests are judges, but the team has no idea which plates are theirs. A winning performance demands concentration, physical stamina and composure from each individual member, as well as superior teamwork.

Innovation must be balanced with viability when the team creates competition entries. Judging is based on the use of modern techniques and indigenous products, team harmony during competition, and presentation.

Our national junior team is based at the Culinary Institute of Canada on Prince Edward Island. Team members spent several years getting ready for the competition. During that time I got to know many of them and enjoyed their uniquely Canadian creations. One of my favourites was recently part of the team's competition menu. It's so good I've been making a version of it at home.

LENTILS WITH LOCAL APPLES

This hearty side dish showcases the earthy richness of lentils by perfectly pairing them with crisp apples. It tastes like Canada and impressed the judges so much that they licked their plates clean.

What you need

1 minced onion

1 clove of minced garlic

1 teaspoon of butter

1 tablespoon of Canadian riesling

1 cup of lentils

2 cups of chicken stock

1 teaspoon of fresh thyme

1 local apple, small, diced

A sprinkle or two of sea salt and freshly ground pepper

What you do

Melt the butter in a small sauce pot over medium-high heat. Add the onions and garlic and lightly sauté for a few minutes. Splash in the wine and stir for a moment or two longer. Add the lentils and stock and bring to a simmer. Add the apple, thyme, salt and pepper. Cover, reduce the heat to low and continue simmering until the lentils are tender, about 20 minutes. Serves 4.

Michael Smith is the host of the Food Network's Chef Abroad, Chef at Home, Chef at Large, The Inn Chef. He is based in Fortune, PEI.