How to Read Nutrition Facts Tables

Nutrition Facts tables give you a clear snapshot of what’s in the food you eat, helping you compare products to make informed choices. A nutrition facts table lists calories, nutrients, and the percent daily value (% DV) for a standard serving. So how do you actually use these?

Start by checking the serving size.

The serving size is located at the top of the table. All the information below is based on this amount, so it’s important to compare it to how much you eat. For example, if the serving size is one cup but you eat two, you’ll need to double the calories and nutrient amounts listed. In the example below, this would mean two cups would be 220 calories. 

A serving size is not a recommendation of how much of the food to eat or drink but rather represents the amount of food typically eaten by consumers in one sitting. Serving sizes are selected based on reference amounts, which are established by Health Canada based on categories of food. 

Understand the percent daily value (% DV). 

The % DV helps you see if the food you are eating has a little or a lot of a nutrient. 

  • 5% or less DV =  a little 

  • 15% or more DV = a lot 

This tool allows you to compare food items to decide which ones have better sources of nutrients you want more of, and which ones are higher in nutrients you are looking to limit. 

  • Nutrients you may want more of include: fibre, vitamin A, vitamin C, iron, and calcium

  • Nutrients you may want to limit include: fat, saturated fat, trans fat, and sodium

Let’s use sodium as an example. 

Sodium is a mineral that helps regulate fluid balance and supports nerve and muscle function. Too much sodium can raise blood pressure and increase the risk of heart disease and stroke. You can use the nutrition facts table to compare similar products and choose the one with a lower % DV for sodium. 

For example, let’s say you are comparing two burgers.

Here, because the two burgers have the same serving size, you can directly compare the % DV. In this case, if you were looking for a product with less sodium, you would choose product 2. 

Make it work for you. 

Choosing the healthier option isn’t always straightforward. Sometimes one product might be lower in saturated fat but higher in sodium, while another might be higher in saturated fat but lower in sodium. That’s why reading a Nutrition Facts table isn’t about finding a “perfect” food—it’s about understanding what’s in your food so you can make choices that fit your needs. 

References: 

Unlock Food [Internet]. Canada: Dietitians of Canada; [updated 2023 Jul 6;  cited 2025 Aug 15]. Understanding food labels in canada; [about 7 screens]. Available from: https://www.unlockfood.ca/en/Articles/Nutrition-Labelling/Understanding-Food-Labels-in-Canada.aspx. 

Unlock food [Internet]. Canada: Dietitians of Canada; [updated 2019 Jan 29; cited 2025 Aug 15]. Get the scoop on salt; [about 4 screens]. Available from: https://www.unlockfood.ca/en/Articles/Heart-Health/Get-the-Scoop-on-Salt.aspx.  

Alberta Health Services [Internet]. Alberta: Alberta Health Services, Nutrition Services; [updated 2019 Jul; cited 2025 Aug 15]. Label reading the healthy way; [about 4 screens]. Available from: https://www.albertahealthservices.ca/assets/info/nutrition/if-nfs-label-reading.pdf 

Health Canada [Internet]. Ottawa: Government of Canada; [updated 2024 Sep 5; cited 2025 Aug 15]. Nutrition labelling: nutrition facts table; [about 5 screens]. Available from: https://www.canada.ca/en/health-canada/services/food-nutrition/nutrition-labelling/nutrition-facts-tables.html 

Health Canada [Internet]. Ottawa: Government of Canada;  [updated 2025 Feb 25; cited 2025 Aug 15]. Nutrition labelling - Table of reference amounts for food; [about 100 screens]. Available from: https://www.canada.ca/en/health-canada/services/technical-documents-labelling-requirements/nutrition-labelling-table-reference-amounts-food.html

Red Velvet Beetroot Brownies


These rich, fudgy brownies are packed with fibre and antioxidants thanks to the sweet beetroot and dark chocolate. They’re a delicious and nourishing twist on the classic brownie.

Prep time: 15 minutes
Cook time: 25–30 minutes
Yield: 9–12 brownies, depending on size

Ingredients

  • 1 heaping cup of dark chocolate. Can be semi sweet chocolate chips, or a dark chocolate bar chopped up. For best results use something that is at least 70% cocoa. 

  • ¾ cup canola oil

  • 2 tablespoons water

  • 1 cup light brown sugar, packed

  • 1½ cups cooked, peeled Thames River Melons beetroot, roughly chopped

  • 3 large eggs

  • 2 tablespoons cocoa powder

  • Pinch of salt

  • ⅓ cup all-purpose flour

  • 1 cup ground almonds (100g)

Instructions

1. Preheat the oven

  • Set the oven to 350°F (175°C). Lightly grease or line an 8x8-inch square pan with parchment paper.

2. Cook the beets

  • Cut the tops, and bottom skinny roots off of the beets. Wash them thoroughly under cold water to remove any dirt and debris from the PYO fields. 

  • We like to then cut the beets into ¼ sections for faster cooking. 

  • Add the beets to a sauce pan and cover with water.

  • Boil the beets until they are fork tender, strain, and then chill in the fridge or an ice bath before blending so they do not cook the eggs. 

3. Melt the chocolate

  • Gently melt the dark chocolate in a double boiler or in short bursts in the microwave (stirring every 30 seconds). Set aside to cool slightly.

  • You can set up a double boiler by filling a pot with ~2 inches of water and bringing it to a boil. 

  • Nest a stainless steel bowl in the pot with the chocolate inside to melt it down gently. 

  • Be mindful to stir the chocolate as it melts to keep it from burning on the sides, we find a silicone spatula works well. 

4. Blend the wet ingredients

  • In a food processor or blender, combine the cooked beetroot, canola oil, water, brown sugar, and eggs.

  • Blend until smooth and well combined.

5. Mix in the chocolate

  • Pour the beet mixture into a large bowl.

  • Stir in the melted chocolate until evenly incorporated.

6. Add dry ingredients

  • Sprinkle in the dry ingredients: Cocoa powder, salt, flour, and ground almonds (See notes for substitution).

  • Fold everything together just until combined. Try not to overmix.

7. Bake

  • Pour the batter into your prepared pan and smooth the top. Bake for 25–30 minutes, or until a toothpick comes out dry.

8. Cool and slice

  • Let brownies cool fully in the pan.

  • For cleaner cuts, chill them in the fridge for 30–60 minutes before slicing.

Modifications:

  • Nut Allergy: The ground almonds provide structure and texture benefits to the brownies. However, if you have an allergy, you can remove the ground almonds and substitute  with one of the following two options:

    • An additional ½ cup all-purpose flour

    • ¾ cup oat flour

  • Optional, but I topped mine off with a little chocolate icing and flakes of dark chocolate to make them perfect. 

Cost:  

  • In total, the PYO beets cost about $1.70. 

  • From the PYO field, the beets are $1/pound. This recipe calls for about 1.7lbs of beets, but try not to get caught up on the exact weight! 

  • Beets are a versatile crop that can be used in a wide variety of recipes, both savoury and sweet. 

Nutritional Density:

  • Thanks to the beetroot, ground almonds, and cocoa, each brownie provides about 2–3g of dietary fibre, supporting digestion and blood sugar balance.

  • The dark chocolate, cocoa powder, beets, and ground almonds add a variety of antioxidants into this recipe. These ingredients are rich in flavonoids, betalains, and vitamin E.

  • Antioxidants work within your body to protect your cells from damage caused by the regular activities of everyday life such as: Exercise, breathing, eating, and being exposed to air pollution and other toxins. 

Waste Less Notes: 

  • Try taking the whole beet plant home and enjoy the leafy green beet tops in a salad or stir fry. 

Storage:

  • These brownies will store up to 4 days in an air-tight container. 

  • You can also freeze them in an air tight container lined with parchment to then reheat in the oven, microwave, or air fryer as you want to enjoy them. 

  • If you choose to freeze them, we recommend eating them within a month for the best quality.

From Picking to Plating: Fun Ways to Get Kids Involved in the Kitchen

Have you been looking for a meaningful activity to do with your child? Inviting them into the kitchen might be just the thing! Cooking together is more than making meals—it’s a hands-on way to explore where food comes from, how it nourishes our bodies, and the family traditions that shape how we eat. Whether you’re planning your meals, picking fresh produce at the farm, or preparing dishes at home, each step offers a chance to connect, learn, and grow. 

Start your meal with a good plan! 

One of the best places to start is by planning meals together. This doesn’t mean your child needs to plan the whole week’s menu, but giving them a say in what the family eats—even once or twice a week—can make a big difference in building healthy habits early on. 

No matter their age, children can contribute in meaningful ways. Younger children might enjoy flipping through a family recipe book, drawing the foods they’d like to eat, or helping check what’s in the fridge and cupboards. Older kids can suggest meals they’ve been wanting, help brainstorm new dishes, write out grocery lists, or go through the flyers to look for sales.  

Involving children in the planning process can make them feel included, teach organization and budgeting, and help them think about their food choices. 

Turn shopping into a fun adventure. 

Once your meals are planned, bring your child along to choose the ingredients. Whether you're heading to the Pick-Your-Own Patch at the farm, a farmers’ market, or the grocery store, these outings can be turned into fun, hands-on learning experiences. During this time, you can talk about how food is grown, what makes certain foods seasonal, and how to harvest foods! 

At the farm, we often see children get excited when they get to pick their own food—whether it’s plucking raspberries off the bush, pulling a carrot up out of the soil, or getting eye level with a zucchini plant, noticing the bees buzzing in and out of the flowers as they gather nectar and pollinate. Kids will often talk to us about what they are going to make at home with the produce they just picked! These simple moments help children connect with where their food comes from and get excited about eating it. 

In the grocery store, children can help find items on your list, choose colourful fruits and vegetables, compare prices, or read food labels with you. You can even encourage them to pick one new fruit or vegetable to try at home. 

Sometimes we shop before we’ve planned our meals. That’s okay! You can still have your child help you choose ingredients and then decide together how to use them once you’re home. Cooking is flexible, and you can do whatever works best for you and your family.

Cooking together turns your meals into fun memories!

Back at home, kids of all ages can take part in helping make a meal or snack. Younger children might rinse produce, mash bananas, or stir ingredients, while older children can use a child-safe knife to chop soft foods, crack eggs, or measure ingredients. Adolescents may be ready to follow full recipes or even take the lead on preparing a dish.

Encourage kids to smell fresh herbs, taste new flavours, and ask questions as they go. Having them help you in the kitchen not only teaches practical skills like food safety, measuring, and following instructions, but also supports curiosity and confidence.

Food is where stories and traditions come alive. 

Food can also be a way to pass down family culture and traditions. Whether it’s baking a special dessert during the holidays, preparing a dish from your childhood, or telling stories about who taught you to cook, these moments help children understand that food isn’t just fuel—it’s a way to connect with their cultural roots and the people around them. 

The best meals are made together!

When children take part in planning, choosing, and preparing meals, they’re not just helping in the kitchen—they’re building lifelong skills, like learning how to manage money, stay organized, read and follow recipes, write shopping lists, and measure ingredients. It also gives them a chance to practice teamwork and problem-solving, both skills that build confidence. Plus, they’re more likely to try the foods they’ve helped create! Whether you start with a simple salad, a batch of muffins, or a favourite family recipe, inviting kids into the kitchen turns meals into moments of connection, learning, and joy. So give it a try and enjoy the delicious creations you make together!

References: 

Unlock Food [Internet]. Canada: Dietitians of Canada; [updated 2021 Oct 25; cited 2025 Aug 8]. Cooking with kids of different ages; [about 6 screens]. Available from: https://www.unlockfood.ca/en/Articles/Child-Toddler-Nutrition/Cooking-with-Kids.aspx 

Unlock Food [Internet]. Canada: Dietitians of Canada; [updated 2020 Nov 27;  cited 2025 Aug 8]. Cooking with kids; [about 5 screens]. Available from: https://www.unlockfood.ca/en/Articles/Childrens-Nutrition/Cooking-and-Meal-Planning/Cooking-with-Kids.aspx.

Canada’s Food Guide [Internet]. Ontario: Government of Canada; [updated 2024 Jun 25; cited 2025 Aug 8]. Involve kids in planning and preparing meals; [about 6 screens]. Available from: https://food-guide.canada.ca/en/healthy-eating-recommendations/cook-more-often/involve-others-in-planning-and-preparing-meals/involving-kids-in-planning-and-preparing-meals/.

Alberta Health Services [Internet]. Alberta: Alberta Health Services, Nutrition Services; [updated 2023 Jan; cited 2025 Aug 8]. https://www.albertahealthservices.ca/assets/info/nutrition/if-nfs-feeding-toddlers-and-young-children.pdf.

3 Blueberry Smoothies to Blend This Season

Each smoothie serves 1

Ingredients

Smoothie 1: Bright and Tangy Berry Blend Smoothie

½ cup Thames River Melons blueberries

½ cup Thames River Melons raspberries

¾ cup cold water or liquid of choice 

1 tablespoon chia seeds 

1 tablespoon Greek yogurt 

1 tablespoon lemon or lime juice 

Smoothie 2: Blueberry & Carrot Smoothie

1 cup Thames River Melons blueberries

½ cup shredded carrot

¾ cup soy milk or liquid of choice 

1 tablespoon ground flaxseed 

1 tablespoon tahini

¼ teaspoon cinnamon

Smoothie 3: Blueberry Banana Pie Smoothie 

1 cup Thames River Melons blueberries

½ banana 

¾ cup milk or liquid of choice

2 tablespoons rolled oats 

1 tablespoon almond or peanut butter or Wow Butter for anyone with a nut allergy

¼ teaspoon cinnamon

½ teaspoon vanilla extract

Notes:
When making our smoothies, we decided to use frozen fruit to make them have a thicker consistency. If you like your smoothie sweeter, add in a date, or a teaspoon of maple syrup or Thames River Melons honey. 

Instructions 

  1. Add all ingredients to blender. 

  2. Blend for approximately 30 seconds or until all ingredients are mixed. 

Helpful tip: Place your liquid and softer ingredients closer to the blades and the harder ingredients (like frozen blueberries) away from the blades. This will make your smoothie blend a lot easier! 

Bright and Tangy Berry Blend Smoothie

Blueberry and Carrot Smoothie

Blueberry Banana Pie Smoothie

Cost

PYO blueberries and raspberries are $4.50/lb. In total, the cost of the PYO berries for each smoothie is $1.40. 

Nutritional Density 

Blueberries are also a great source of antioxidants! 

Final Note:

Smoothies are meant to be customizable! We love using whatever we have on hand when creating our recipes. Check out our smoothie formula to help you when crafting your own!

From Berry Patch to Blender

Blueberry season is in full swing at the farm, and we’re celebrating with a closer look at what makes these tiny berries such a big deal—and how you can incorporate them into our easy to remember smoothie formula! Whether you're picking your own or grabbing a pre-picked basket at the farm(ers’) market, there's no better time than now to blend them into something delicious.

Blueberries aren’t just sweet and juicy—they’re also full of antioxidants!

Antioxidants are molecules that help fight harmful substances in your body called free radicals. Free radicals are tiny molecules that are missing one of their parts (called an electron). As a result, these free radicals try to steal this missing part from other molecules in your body. When free radicals build up, they can damage your cells over time—a process linked to aging and many chronic diseases. These free radicals are naturally formed when you breathe, eat, and exercise, but their levels can rise due to things like air pollution, cigarette smoke, and stress. 

The good news? Antioxidants help protect your cells by giving free radicals their missing part. Research has shown that eating antioxidant-rich foods like blueberries may help reduce the risk of developing conditions like heart disease, cancer, stroke, and diabetes.

Blueberries are especially high in a group of antioxidants called anthocyanins—the same molecules that give them their deep-blue colour and contribute to many of their health benefits. 

Want to learn more about antioxidants? Head over to our nutrition hub! 

One of our favourite ways to enjoy this antioxidant-rich berry is by using them in our smoothies. 

Build Your Smoothie Using Our Easy Formula!

We like to keep things simple when it comes to blending smoothies. That’s why we’ve created a simple formula to keep in mind when making your smoothies. 

Let’s discuss each of the components of this formula!

1. Fruits and/or Vegetables (1–3 servings)
Start with a mix of fruits, veggies, or both! Using what’s in season—like fresh blueberries—is less expensive and a great way to maximize flavour.
Don’t be afraid to add in some vegetables too! Options like carrots, spinach, or zucchini can be easily blended and add fibre and other nutrients to your smoothie without altering the taste too much. 

2. Liquid
Choose a liquid to help everything blend smoothly. Our go-to options include:

  • Water 

  • Milk 

  • Milk alternatives like almond, oat, or soy milk

The liquid helps with texture, but it also helps keep you hydrated! Using milk or fortified alternatives can also increase the protein or micronutrient content of your smoothie.

3. Fibre
Fibre helps you stay fuller longer, supports digestion, and helps to regulate blood sugars. Some great smoothie-friendly options include:

  • Chia seeds

  • Ground flax

  • Rolled oats

  • Hemp hearts

4. Healthy Fats
Adding in a healthy fat can help make your smoothie creamier and keep you satisfied. Try adding in:

  • Greek yogurt 

  • Peanut butter or other nut butters

  • Tahini

  • Avocado

Once you have chosen your base ingredients, you can stop there! Or you can consider adding in a little something extra to elevate the flavour. We call this your flavour pop! Some of our favourites include:

  • Thames River Melons Melon Blossom Honey 

  • Cinnamon

  • Vanilla

  • Lemon

By using our smoothie formula, you can create endless tasty combinations that will keep you satisfied! Watch out for our next recipe post, where we use this formula to share our three favourite blueberry smoothie recipes.  

References:
PEN Nutrition [Internet]. Canada: Dietitians of Canada; [updated 2018 Dec 17; cited 2025 Aug 1]. Antioxidants and your diet; [about 3 screens]. Available from: https://www.pennutrition.com/KnowledgePathway.aspx?kpid=3127&trid=13678&trcatid=467.

Unlock Food [Internet]. Canada: Dietitians of Canada; [updated 2019 Feb 20; cited 2025 Aug 1]. What you need to know about antioxidants; [about 3 screens]. Available from: https://www.unlockfood.ca/en/Articles/Vitamins-and-Minerals/What-You-Need-to-Know-About-Antioxidants.aspx.

5 Minute, Garden-Fresh Herb and Greek Yogurt Dressing

5 Minute, Garden-Fresh Herb and Greek Yogurt Dressing

This is a vibrant and flavorful dressing for salads, or a delicious dip/sauce for your favorite foods. 

Prep time: 5 minutes

Storage:  Keeps for up to a week when refrigerated in an air-tight container. 

Yield: 2 cups (~8 servings) 

Ingredients

1 cup fresh Thames River Melons dill

½ cup fresh Thames River Melons sage

½ cup fresh Thames River Melons tarragon

¼ cup green onion 

1 clove garlic

3 tablespoons lemon juice

¼ cup olive oil

1 cup plain greek, or skyrr yogurt (thick yogurt)

Salt and pepper to fit your tastebuds

Instructions

1. Prep the herbs

  • Wash the dill, sage, tarragon, and green onion thoroughly.

  • Remove any stems that feel too woody—this means anything that feels unusually stiff or hard when you bend it.

2. Blend it all together

  • Add all the ingredients into a food processor or blender.

  • Blend on medium speed (or pulse) for 60 to 90 seconds, until smooth and creamy.

3. Store and serve

  • Transfer the sauce into an airtight container.

  • Keep it in the fridge for easy serving throughout the week.

4. Enjoy!

  • Spoon over warm zucchini fritters, use as a dip, or drizzle over roasted veggies.

Notes:

  • Feel free to swap out any of the herbs used in this for your favorite options or with whatever you have on hand. 

  • Our Pick Your Own fields are full of beautiful herbs, come out and grab some!

What's Happening at the Farm This Month🌷

May on the farm means everything is moving at full swing. It’s a tricky month, due to the cold temperatures we still feel most evenings, and means we are trying to balance transplanting and crop growth with frost protection. We've had some long nights worrying about and working hard to keep everything safe, but it's definitely worth it!

The best part of May is that home deliveries have started, Farmers’ Markets are opening, and our Farm Market (including the Farm Food Truck!) is up and running. After a long winter, it feels so wonderful to connect with all of you in person again!

ON THE FARM

✅Farm Events

  • Meet The Bees // May 31st + June 7th

    • Put on a suit and follow our beekeeper, Nathan, to the hives to learn all about beekeeping. Finish up with a sweet treat enjoyed on the farm.

  • Harvest Brunch // July 5th + 19th

    • Spend time in the fields and harvest your own fruits and vegetables. Learn about your produce and culinary tips from Registered Dietitian, Alex Chesney. Enjoy your local and delicious brunch on the farm.

✅Farm Market

Open Daily 9am - 5pm. Always stocked with pre-picked produce, preserves, baked goods, and Black Angus Beef. A convenient way to shop local.

✅Pick Your Own

Asparagus and rhubarb are both available in our Pick Your Own fields. Be a farmer for the day and experience harvesting your own produce. Plus, this is the most budget-friendly option we have available. Open Monday - Saturday 9am to 5pm.

✅Farm Food Truck

Now open 7 days a week 11am - 5pm! Serving Black Angus Smash Burgers, fresh-cut fries, milkshakes, and poutine. Everything on the menu is made from scratch using produce grown on the farm. Make a day of it and enjoy our walking trails, kids’ playset, or hanging out with our chickens and cows.

📍Farm Address: 775530 Blandford Rd, Innerkip

OFF THE FARM

Starting this weekend, you can find us at the following Farmers’ Markets and Pop-ups. Be sure to stop by and say hello! 👋

✅Farmers’ Markets

Click here for the full list of Farmers’ Markets we’ll be attending this season.

✅Daily Pop-ups

  • Cambridge ONRoute (both East and West)

  • Toys R Us in Kitchener (419 Fairway Rd S)

FROM THE FARM

🐝An update from our Beekeeper, Nathan:

The bees' springtime is for pollination and growth. They're hard at work in the apples, peaches, and strawberries. As they fill their hive with this food and new bees, they prepare to swarm. They make a new queen, who stays behind with half the bees while the old queen takes the other half to start a new hive. To avoid losing bees this way, we split the hives before they swarm, giving them more space to grow.

🐄Black Angus Beef Update:

Our website has been restocked with all of your favourites. We work directly with a local butcher to provide you with fresh and delicious cuts from our very own herd. We recommend stocking up your freezer with steaks for easy summer meals. Click here to order Black Angus Beef for delivery.

Farm Kitchen Update🥧

Our team is back baking daily in our Farm Kitchen! Fruit pies, muffins, savoury pies, focaccia and more are being whipped up daily, and are available for sale via home delivery or here on-farm. We also send a selection of pies to many of our Saturday farmers' markets. If you have a special event you need something delicious for, be sure to reach out and place an order!