Leek & Potato Gratin

Ingredients

Filling

2 leeks, washed thoroughly, cut in half, and sliced into half-rounds

2 tablespoons salted butter

1 teaspoon thyme

1 teaspoon paprika

1 tablespoon all-purpose flour

1 head roasted garlic, cloves removed and puréed*

1 cup milk

½ cup Parmesan cheese

4 – 5 potatoes, washed and thinly sliced

¼ cup milk

Breadcrumb Topping

½ cup breadcrumbs

1 tablespoon Parmesan

1 tablespoon salted butter, melted

Instructions

1. Preheat the oven to 400°F.

2. Melt 2 tablespoons of salted butter in a cast iron pan, over medium heat.

3. Add the washed and sliced leeks and cook until softened and just starting to brown.

4. Add the thyme and paprika and stir until leeks are coated. Season with salt and pepper to taste (~1/4 teaspoon of each).

5. Add the pureed roasted garlic and flour and again stir until leeks coated. Roasted garlic may start to stick/burn, so quickly add a bit of milk once leeks are coated. If anything does stick, use a wooden spoon to scrape up any stuck-on bits.

6. Slowly add the rest of the milk, using a spatula to stir and combine. Once all milk has been added, pour in the Parmesan and again mix until evenly combined. The mixture will be very thick. Taste and season with more salt and pepper as required.

7. Turn off the heat and remove ¾ of the leek and sauce mixture from the pan. Place in a small pan for use later on. Spread the remaining ¼ of the sauce evenly across the bottom of the pan.

8. Add a layer of sliced potatoes to the pan, until the bottom is fully covered.

9. Add ¼ of the mixture back to the pan, and spread out until potatoes are as covered as possible.

10. Repeat this process two more times. After the final leek mixture has been added, top the pan with the final ¼ cup of milk.

11. Next, add the breadcrumb mixture to the top of the pan.

12. To make the bread crumb topping melt 1 tablespoon butter in the microwave. Add the breadcrumbs and Parmesan and stir until evenly combined. Season with salt and pepper to taste.

13. Spread the breadcrumb mixture evenly overtop of the cast iron pan.

14. Place the prepared pan into the oven and bake for 40 minutes, until bubbly and potatoes are soft when poked with a fork.

15. Serve as a side with a protein and vegetable of your choice.

*To make roasted garlic, slice the top off of a whole bulb of garlic, and place on a large piece of tinfoil. Drizzle the garlic bulb with canola oil, and then tightly wrap up the foil. Place in the oven and bake at 425°F for ~45 minutes, until garlic cloves are caramelized and soft, and can be easily squeezed out of their papery outer layer.

Recipe developed & photographed by Alex Chesney, RD

Oven-Charred Okra

Okra is a divisive veggie. It’s unfamiliar to some, and often thought of as slimy for anyone who is aware of it. This super easy oven-roasted recipe is here to help you change your tune, though! They melt-in-your-mouth, and the buttery spices are delicious.

Ingredients

1 quart okra

2 tablespoons salted butter, melted

1 teaspoon paprika

1 teaspoon garlic powder

1/2 teaspoon brown sugar

1/4 teaspoon salt

1/4 teaspoon black pepper

Instructions

1. Preheat oven to 425°F.

2. Line a baking sheet with parchment paper and set aside.

3. Wash okra and cut into 2-inch sections. If some pieces are wider than an inch, slice in half lengthwise.

4. Transfer washed and prepared okra to a medium mixing bowl and pour over melted butter.

5. Mix to coat okra, then add spices, sugar, salt, and pepper.

6. Mix to coat again.

7. Transfer seasoned pieces of okra to the prepared baking sheet and place in the oven.

8. Bake for 20 minutes, until okra are softened and starting to appear charred.

9. Eat as is, or pair with a dip made with Greek yogurt, mayo, and spices of choice. Curry powder and cayenne would be tasty!

Recipe developed & photographed by Alex Chesney, RD

Whole Roasted Cauliflower

Ingredients

1 head cauliflower

3/4 cup canola oil

3 tablespoons lemon juice

1 1/2 teaspoon maple syrup

1 1/2 teaspoon paprika

1 1/2 teaspoon thyme

1 1/2 teaspoon nutritional yeast

2 cloves garlic, minced

3/4 teaspoon salt

3/4 teaspoon pepper

1/2 teaspoon red pepper flakes

Instructions

1. Trim leaves off of cauliflower and cut stem down as low as possible, while still keeping the cauliflower head intact.

2. Wash the cauliflower head and shake off to remove excess water, then place on a tea towel to dry further.

3. Preheat the oven to 400°F.

4. While the cauliflower dries, whisk together the marinade/sauce.

5. Add oil, lemon juice, and maple syrup to a small bowl and whisk vigorously to combine. Add herbs and seasonings and whisk again.

6. Flip the head of cauliflower upside down in a cast iron pan and pour half of the oil and spice mixture into the crevices.

7. Flip the cauliflower back right-side-up and place in the cast iron pan. Use a pastry brush to spread the rest of the oil mixture all over the cauliflower.

8. Tightly cover the cauliflower and pan with a large piece of tin foil (spray it with cooking spray to prevent any sticking!) and transfer the pan to the preheated oven.

9. Bake for 1 hour, removing the tin foil when 10 minutes remain on the timer.

10. Remove from the oven and slice into large pieces, and display on a serving tray. Top with a sauce of your choice (if desired), and some crumbled cheese or sesame seeds.

Recipe developed & photographed by Alex Chesney, RD

Oven-Roasted Grape Tomatoes

Ingredients

1 pint grape tomatoes

2 tablespoons olive oil

1/4 teaspoon salt

1/4 teaspoon pepper

1/8 teaspoon red pepper flakes

1/8 teaspoon garlic powder (or 1 clove freshly minced garlic)

Instructions

1. Preheat the oven to 425°F.

2. Thoroughly wash your grape tomatoes, then transfer them to an oven-safe dish.

3. Drizzle with olive oil and stir to coat.

4. Sprinkle all herbs and seasonings and again stir to coat.

5. Transfer the baking pan to the pre-heated oven and roast for a total of 40 minutes, until juices are evaporated and tomatoes are wrinkled-looking and shrunken down.

6. Stir the tomatoes about halfway through, to help them cook evenly and to prevent them from burning/sticking.

7. Let the tomatoes cool, and then enjoy as a makeshift pasta sauce, a topper for ricotta toast, or fold into a frittata, stir-fry, or wrap. Alternatively, serve as an appetizer, like pictured below. We spread cream cheese on crackers, added 2 roasted grape tomatoes, and drizzled balsamic glaze on top. You could use a different cheese or cracker and achieve the same effect! The roasted flavour really intensifies the sweetness of these little tomatoes, and brings them to the next level!

8. These roasted tomatoes can also be transferred to a freezer-safe container or bag and frozen for later use.

Recipe developed & photographed by Alex Chesney, RD

Upside-Down Asparagus Puff Pastry

Ingredients

1 package puff pastry, thawed

½ bunch of asparagus, washed and trimmed

2 stalks green garlic, washed and minced

Salt, pepper, and red pepper flakes (all to taste)

Balsamic glaze

Cooking spray

1 cup cheese, shredded (I used Gunn’s Hill 5-Brothers)

Instructions

1. Preheat oven to 400°F and line a baking sheet with parchment paper. Set aside for later use.

2. Unwrap and unroll the thawed puff pastry and cut into 4 even rectangles.

3. Prep all remaining ingredients so that you can quickly assemble the puff pastries!

4. Once ingredients are ready, start to assemble:

   1. Divide the baking sheet into four quadrants. In the middle of each, spray a generous coat of cooking spray.

   2. Next, lay down 4-5 spears of asparagus and top with a sprinkle of minced green garlic.

   3. Season with salt, pepper, and red pepper flakes.

   4. Add a drizzle of balsamic glaze, and then top the seasoned asparagus with ¼ cup cheese.

   5. Place one puff pastry rectangle on top of the asparagus and cheese mixture, ensuring everything is covered.

   6. Use a fork (you may want to dip it in water first so it doesn’t stick!) and press down the edges of the puff pastry.

   7. Spray the puff pastry with another coat of cooking spray.

   8. Repeat this process for the remaining 3 puff pastry pieces.

5. Once all 4 pastries have been prepared, transfer to the preheated oven and bake for 20 minutes.

6. Remove from the oven, let cool slightly, and then flip over. You should have a deliciously flaky, cheesy, and asparagus-filled pastry to enjoy!

Recipe developed and photographed by Alex Chesney, RD

Muskmelon Strawberry Feta Salad

Ingredients

1 muskmelon, chopped

1 cup strawberries, chopped

1/2 cucumber or bell pepper, chopped

1/4 cup crumbled feta cheese

1/4 cup raw almonds

1 tablespoon canola oil

1/2 teaspoon red wine vinegar

1/2 teaspoon ground pepper

Instructions

1. Mix the muskmelon, strawberries, cucumber, feta cheese, and almonds together in a large bowl.

2. For the salad dressing, mix the canola oil, red wine vinegar, and ground pepper together thoroughly.

3. Pour the dressing onto the salad and mix.

4. This recipe is best consumed right away. Enjoy!

This recipe was developed and photographed by dietetic internship student Amy Campbell.

Cheesy Smashed New Potatoes & Garlic Scapes

Ingredients

12small to medium-sized new potatoes

10 garlic scapes

¼ cup water

2 teaspoons lemon juice

Salt & Pepper

½ cup cheese of choice

½ cup Greek yogurt

1 teaspoon hot sauce

Instructions

1. Place new potatoes in a pot and cover with water. Bring to a boil, then cook for8-10minutes, until they form small splits and are fork tender.

2. While they boil, preheat the oven to 425°F and make the garlic scape topping.

3. To make the scape topping, roughly chop the garlic scapes. Add to a blender along with ¼ cup water, lemon juice, salt and pepper. Blend until a rough, thick sauce forms.

4. Transfer boiled potatoes to a baking sheet lined with parchment and smash down using a flat-bottomed cup.

5. Top each potato with a dab of butter. Olive oil could work too! Next, top each potato with a teaspoon of the garlic scape sauce.

6. Finally, sprinkle the shredded cheese over top of the potatoes.

7. Place the prepared potatoes into the oven and bake for 12 minutes, until the cheese is melted and golden brown.

8. While they bake, whisk together the hot sauce & Greek yogurt. Serve the smashed potatoes with your yogurt dip and enjoy!

Note: there will be leftover garlic scape sauce. Save this and use it for mixing into pasta or scrambled eggs or topping your burgers, sandwiches, or wraps.

Recipe developed and photographed by on-farm Registered Dietitian Alex Chesney

Zucchini Cornbread

* Serves 9

Ingredients

1 ½ cup zucchini, shredded

¼ cup granulated sugar

¼ cup light brown sugar

½ cup butter

2 eggs

1 cup buttermilk

½ tsp baking soda

1 cup cornmeal

1 cup all-purpose flour

½ tsp salt

Instructions

1. Preheat oven to 375 degrees Grease an 8-inch square pan.

2. Melt butter and add to a mixing bowl. Stir in sugars until well combined. Add eggs and stir well, until combined.

3. Combine buttermilk with baking soda and stir into the bowl.

4. Add cornmeal, zucchini, flour, and salt and stir until combined. Avoid over mixing the batter doesn’t need to be completely smooth.

5. Pour batter into the prepared pan. Bake at 375 degrees for 22-30 minutes, or until a toothpick inserted in the center comes out clean.

6. Cut yourself a piece of cornbread and top with a little butter and honey and enjoy!

Recipe modified from tastebetterfromscratch.com by Dietetic Intern student Rae Wilcox

Southwest Pasta Salad

What a wonderful time of year: the weather is still warm, excitement is building over back-to-school and other upcoming fall adventures, and the fields are overflowing with produce. There are so many delicious vegetables to choose from, it can be difficult to decide on just one. Thankfully we have a solution for that – use them all! This pasta salad is loaded with all our favourite summer veggies and coated with a tangy, creamy sauce. Pairing the veggies and sauce with whole wheat noodles and protein-packed black beans makes for an end result that is full of fibre, super satisfying, and oh-so-delicious. Try it today and let us know what you think!

Ingredients

2 cups whole wheat pasta

1 can low sodium black beans, drained and rinsed

1 red pepper, diced

1 zucchini, diced

2 cobs corn, cooked and sliced off the cob

1 jalapeno pepper, minced

1 cup grape tomatoes, halved

¼ cup Greek yogurt

¼ cup mayonnaise

2 tablespoons lime juice

1 tablespoon milk

1 teaspoon paprika

1 teaspoon chili powder

3 cloves garlic, minced

Instructions

1. Cook pasta according to package directions. Set aside to cool.

2. Prepare beans and vegetables and toss together in a large bowl.

3. Add pasta to the vegetables and toss again.

4. Prepare the dressing by whisking together the yogurt, mayonnaise, lime juice, milk, spices, and garlic.

5. Pour the dressing over the salad and mix well, until evenly coated.

6. Refrigerate until ready to serve – enjoy!

Recipe created by Alex Chesney, RD

Summer BBQ Side Dishes

Summer Weekends are made for BBQs, and BBQs call for some delicious treats. The focus of an outdoor meal is often the main course – what protein is being marinated, grilled, and topped. However, side dishes are just as important! They round out, balance, and complete a meal, and side dishes are where you’ll often find some of our favourite summer veggies. These two recipes are quick, easy, and delicious. They feature lots of herbs and spices for huge hits of flavour while also keeping the amount of salt to a minimum. And despite their difference in colour, shape, and size, sweet corn and green beans actually have quite a lot in common! Both summer veggies boast generous amounts of Vitamin C and fibre, which means you’ll feel full and satisfied with them on your plate. Pair these dishes with some freshly grilled chicken breasts or sausages and you’ve got one tasty meal!

Sweet & Smoky Corn on the Cob

Ingredients

6 cobs sweet corn, husked

½ cup butter, softened

2 teaspoons paprika

2 teaspoons chili powder

1 teaspoon garlic powder

½ teaspoon granulated sugar

½ teaspoon salt

½ teaspoon black pepper

2 tablespoons lime juice

Instructions

1. Bring a pot of water to a boil on the stove top.

2. Mix together the softened butter, spices, and lime juice until well combined.

3. Once the water comes to a boil, place the husked corn cobs in and cook for 3 minutes.

4. Remove the corn from the pot and carefully pat dry.

5. Transfer the corn to a preheated grill, then slather with the butter & spice mixture.

6. Grill for an additional 2-3 minutes, until the butter is melted and the spices have seeped into the corn.

7. Serve with a wedge of lime and enjoy!

Parmesan Garlic Green Beans

Ingredients

1 lb. green beans

1 tbsp cooking oil

1/2 teaspoon salt

2 garlic cloves, minced

½ cup water

½ teaspoon red pepper flakes

¼ cup parmesan cheese

¼ cup whole wheat bread crumbs

Instructions

1. Rinse the beans, shake them dry, and trim off their stems.

2. Mix together the red pepper flakes, cheese, and bread crumbs. Set aside until later.

3. Heat the oil in a pan over medium-high heat until shimmering. Add the beans and saute for about 5 minutes, stirring frequently until the beans are bright and glossy.

4. Add the garlic and salt, then continue to cook for an additional 30 seconds. Be sure to stir constantly!

5. Add the water to the pan and cover immediately. Cook, covered, for another 1 – 2 minutes, until the beans are bright green and crisp tender.

6. Add the cheese mixture to the pan and mix until the beans are coated.

7. Serve and enjoy!

Recipes created by Alex Chesney, RD

Oven-Baked Asparagus Three Ways

Asparagus is one of my favourite veggies for so many reasons. Not only is it packed full of many essential vitamins and minerals and a great source of filling fiber, it also has an uncanny ability to pair well with a seemingly endless number of flavour combinations. These quick and easy recipes below are a perfect example of this versatility. No matter what food mood you’re in, asparagus can work for you!

These recipes also offer a great way to squeeze veggies into our busy schedules. Finding time for a well-rounded meal that the whole family will enjoy can be tough to do when you’re juggling work, school, extra-curricular activities, and more. Offering a variety of flavours means you can easily cater to personal preferences while still using just one baking dish. And what’s easier than a wash and toss recipe like this?! Wash and snap the asparagus, toss in the wet ingredients, and follow up with the dry. Give another toss, spread on the baking dish, then pop in the oven. Serve alongside a whole grain and a lean protein and voilà! Dinner is ready.

Give these combos a try and let us know what your favourite is.

From left to right: Lemony Goodness, Garlic & Ginger, Chili Lime

*Serves 2-4

Prep Time: 5 minutes

Cooking Time: 5-8 minutes

Flavour Combination Options

Lemony Goodness

1/3 bunch asparagus

2 teaspoons lemon juice

1 teaspoon olive oil

½ teaspoon black pepper

¼ teaspoon salt

Chili Lime

1/3 bunch asparagus

¼ teaspoon cayenne pepper (more if you like it real spicy!)

2 teaspoons lime juice

1 teaspoon chili powder

Garlic & Ginger

1/3 bunch asparagus

1 teaspoon sesame oil

½ teaspoon garlic powder

½ teaspoon dried ginger

Pinch of sesame seeds

Instructions

1. Preheat the oven to 400⁰F.

2. Prep the asparagus: wash & snap off the ends.

3. Choose your favourite flavours.

4. Toss the asparagus with the liquid ingredients, followed by the dry.

5. Spread prepared asparagus stalks evenly on a baking sheet (you can like the sheet with parchment paper for quicker cleanup).

6. If using fresh lemon & limes, cut a few slices off and lay them on top of the asparagus for an extra punch of flavour and stunning presentation.

7. Pop in the oven and bake for 5-8 minutes, watching closely.

8. Serve alongside a whole grain and lean protein for the perfect weeknight meal.

9. Enjoy!

Recipe created by Alex Chesney, RD

Asparagus Fries with Garlic Dipping Sauce

Asparagus season is here! We endured many weather-related ups and downs to get here, but we’ve made it at last. Our favourite spring veggie has burst into season, and we can’t get enough of it! Although my favourite way to enjoy the first asparagus of the year is simply steamed with a dab of butter and sprinkling of salt and pepper, I also love to get creative. On that note, check out these asparagus fries!

They are oven-baked, but still deliciously crispy: a great alternative to traditionally deep-fried fries. The parmesan cheese gives them a wonderful saltiness without needing to add much extra sodium, and asparagus offers some essential vitamins and minerals, too! Did you know that asparagus is a decent source of iron? Now, it’s important to keep in mind that any plant-based source of iron is non-heme, which means that its not as easily absorbed as heme-iron, found in meat, fish, and poultry. However, pairing non-heme iron with Vitamin C helps it be absorb more efficiently. And as I mentioned earlier, asparagus just so happens to offer both! Although I would certainly not recommend relying on asparagus alone for your daily iron requirements (8mg/day for men and 18mg/day for women, ages 19-50), it is a fun little fact.

Finally, top off the recipe with a creamy, garlicky sauce, and I think we’ve got a winner! Give it a try and let me know what you think.

Prep Time: 20 minutes

Baking Time: 10 – 12 minutes

Cooking Time: 6

Ingredients

Asparagus Fries

1 bunch asparagus

2/3 cup bread crumbs

2/3 cup parmesan cheese

2/3 cup flour

2 eggs

¼ teaspoon salt

¼ teaspoon pepper

¼ teaspoon dried basil

¼ teaspoon red pepper flakes

¼ teaspoon garlic powder

Cooking spray (optional)

Garlic Dipping Sauce

¼ cup Greek yogurt

2 tablespoons mayonnaise

½ - 1 teaspoon sriracha or other hot sauce

½ teaspoon garlic powder

Instructions

1. Wash asparagus and trim or snap off the ends.

2. Prepare a baking sheet by lining it with parchment paper. Set aside for later.

3. Preheat oven to 400⁰F.

4. Whisk eggs together and place in a deep dish or shallow bowl.

5. Whisk together pepper and flour and place on a plate.

6. Whisk together bread crumbs, parmesan cheese, salt, and other herbs and place on a plate.

7. Begin to assemble the fries:*

8. Rinse asparagus stalk.

9. Roll in the flour mixture.

10. Roll in the egg mixture.

11. Roll in the bread crumb mixture.

12. Place coated asparagus stalks on the prepared baking sheet. Repeat until all asparagus stalks are coated.

13. Sprinkle with any extra bread crumb mixture, then spray generously with cooking spray (optional, but gives increased crispiness!).

14. Bake in preheated oven for 10 – 12 minutes, turning once halfway through.

15. While the fries are baking, prepare the dipping sauce by whisking together all ingredients.

16. Once fries are baked, remove from the oven and serve with the dipping sauce. Enjoy!

Recipe created by Alex Chesney, RD

Freshened-up Potato Salad

Potato salad is a staple during the summer months, but has a reputation for being loaded with mayo. I was determined to come up with a fresh, lighter version that still maintained the delicious flavour and creaminess we all love. Check out my take on this classic, using lots of herbs, Greek yogurt, and some extra veggies. It will be the star of the show at your next barbecue!

Ingredients: 

Salad
1 quart red potatoes (1.5lbs), washed well, cut into equal bite-sized pieces (If potatoes are mixed sizes, cut larger, leave smaller ones whole)
1 tbsp red wine vinegar
¼ teaspoon basil
¼ tsp oregano
¼ tsp paprika
¼ tsp garlic powder

Dressing
½ cup Greek yogurt
1 tbsp mayonnaise
Herbs: basil, oregano, onion flakes, red pepper flakes, salt, pepper – a pinch of each
1 tsp honey Dijon mustard
¾ cup other veggies (ie. red pepper, carrots, celery) – leave them raw to give the salad some crunch & texture

Instructions

1. Add potatoes to a medium sized pot and cover with water. Season the water with ½ tsp salt (potatoes will absorb more flavour while cooking vs. after!) Bring the water to a boil and cook potatoes for 8-10 minutes, until you can easily poke with a fork.

2. Drain the potatoes then spread out on a cookie sheet.

3. Sprinkle with vinegar and spices (basil, oregano, paprika, garlic powder) and allow the potatoes to cool completely.

4. To make the dressing, whisk together the Greek yogurt, mayo, mustard and spices.

5. Once the potatoes are cool, gently toss with the other veggies and add the dressing. Mix gently to coat evenly. At this point, the salad can be served, or refrigerated overnight. Allowing it to sit will help the flavour profiles develop more fully.

Recipe created by Alex Chesney, RD