Cheesy Asparagus Stuffed Chicken Breast

Ingredients

Cheese Filling

½ cup cream cheese (we used a local version called Crowdie, from Golspie Dairy!)

2 tablespoons Parmesan cheese

½ cup shredded cheese (mozzarella, cheddar, or whatever you have on hand)

1 teaspoon lemon juice

1 green garlic, minced

1 tablespoon sundried tomatoes, diced

Salt & Pepper

Spice Mixture

1 teaspoon paprika

1 teaspoon garlic powder

1 teaspoon onion powder

½ teaspoon thyme

½ teaspoon red pepper flakes

½ teaspoon brown sugar

Protein

2 chicken breasts

8 slices bacon

Other

8 – 12 spears asparagus, ends trimmed

Neutral cooking oil

Instructions

1. Preheat oven to 375°F.

2. Prepare the cheese filling: in a medium bowl mix cream cheese, Parmesan, shredded cheese, lemon juice, garlic, sundried tomatoes, salt, and pepper until smooth.

3. Prepare the spice mixture: in a small bowl, measure out spices and whisk together until evenly combined.

4. Set cheese filling and spice mixture aside until later.

5. Slice chicken breasts in half lengthwise, leaving you with a total of 4 thin pieces (they should be around ¾ inch) of chicken. If they are too thick, wrap in saran and pound with a meat tenderizer. If you don’t have one, a rolling pin will work as well! And if you don’t have one of those? Try a can of beans!

6. Now you are ready to assemble the stuffed chicken:

   1. Season the inside of the chicken slices with a sprinkle of the spice mixture.

   2. Next, add 2 tablespoons of the cheese mixture and spread so it covers the full length of the chicken.

   3. Finally, add 2 – 3 spears of asparagus.

   4. Carefully roll up the piece of chicken and wrap with 2 slices of bacon.

7. Place an oven-safe pan over medium heat on the stove top. Once hot, add the stuffed chicken pieces to the pan.

8. Sprinkle the remaining spice mixture all over the top of the chicken. Sear for 2 minutes per side, to give the chicken a nice golden brown exterior.

9. Transfer the pan to the oven and cook for 20 – 25 minutes, until an internal thermometer shows the chicken has reached 165°F (74°C).

10. Serve alongside veggies and a grain of your choice. We went with more asparagus and Cavatappi noodles sprinkled with more Parmesan and black pepper.

Steak Frites with Asparagus & Halloumi

Ingredients

2 Thames River Melons Black Angus steaks (rib or striploin)

1 block halloumi, sliced into rectangles

1 bunch Thames River Melons asparagus, washed and trimmed

1 bag frozen fries (or make your own!)

Salt

Pepper

Neutral cooking oil

Neutral cooking oil spray

Seasonings (We used Kinders Buttery Garlic Rub, from Costco)

2 tablespoons butter

Instructions

Cook Steaks

1. Thaw steaks in the fridge overnight.

2. Remove from packaging and thoroughly pat dry using paper towel. Once steaks are dry, let them sit out for 15 minutes, to come to room temperature. Thoroughly salt both sides of the steaks.

3. Heat a large stainless-steel skillet over medium-high heat.

4. When pan is very hot, pour in 1 tablespoon oil and swirl to coat pan.

5. Cook steak 6 - 8 minutes, until a brown crust forms. Flip, and cook for another 6 - 8 minutes.

6. Continue cooking until an instant-read thermometer inserted into thickest part registers 125°F (51°C).

7. Transfer steak to a cutting board.

Prepare Asparagus & Fries

1. Next, prepare the asparagus and fries for the oven.

2. Preheat oven to 400°F

3. For the asparagus, spread out evenly on a baking sheet lined with parchment paper.

4. Drizzle with cooking oil and season with salt and pepper, along with any other seasonings you’d like.

5. Transfer the prepared pan of asparagus to the oven and roast for approximately 15 minutes.

6. Spread the fries out on a baking sheet lined with parchment paper and generously spray with cooking oil.

7. When 10 minutes remains on the asparagus timer, add the pan of fries to the oven as well.

Cook Halloumi

1. While the asparagus and fries bake, cook your halloumi. Add 1 tablespoon of cooking oil to a large pan and place over medium-high heat.

2. Add your slices of halloumi and cook until golden brown. Flip and repeat.

3. By now, your asparagus, fries, and halloumi should all be ready. Turn off the oven and leave the asparagus & fries. Transfer the halloumi to an oven safe plate lined with paper towel and place them in the oven as well, to stay warm.

Cook Steaks – Part 2

1. Add 2 tablespoons of butter to the pan you originally cooked your steak in, and turn the heat to medium-high.

2. Slice your steaks into bite-sized pieces, working against the grain.

3. Once butter is melted, add steak bites to the pan. Season with your preferred selection of herbs and spices (again, we used that garlic-butter mixture from Costco!).

4. Cook until your desired level of doneness is achieved. The temperature listed earlier in the recipe (125°F/51°C) is rare.

Assemble Plates

1. Layer shallow bowls with a scoop of fries and top with halloumi, steak, and asparagus. Serve with a salad of your choice and enjoy!

Easter Recipe Inspo

Looking for some Easter recipe ideas? We’ve pulled a few of our favourites from the past for you to check out!

Quick & Easy Asparagus Benny

Potato Ham Soup

Homemade Hashbrowns

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

Roasted Asparagus Mac & Cheese

Ingredients

1 bunch asparagus, washed, ends trimmed, and then cut into 1-inch chunks

3 stalks green garlic washed, trimmed, and roughly chopped

1 log goat’s cheese, sliced

Cooking oil

Salt & pepper

Red pepper flakes

3 cups pasta of choice

½ cup reserved pasta water

½ cup cream

½ cup grated parmesan (optional)

¼ cup breadcrumbs (optional)

Instructions

1. Preheat oven to 425°F.

2. Add the prepared asparagus and green garlic to a baking sheet lined with parchment paper and drizzle with cooking oil. Toss until veggies are coated.

3. Season with salt, pepper, and red pepper flakes and again stir until coated.

4. Add slices of goat’s cheese on top of veggies and spray tops with cooking oil spray.

5. Place in the oven and roast for 20 minutes, until veggies are softened and browned.

6. While the veggies roast, cook your pasta according to package instructions. Once finished cooking, drain and drizzle with oil (so the noodles don’t stick!). Be sure to reserve ½ a cup of pasta water, though!

7. Transfer roasted veggies and goat’s cheese to a bowl, then add pasta water and cream. Blend with an immersion blender until smooth.

8. Pour asparagus sauce on top of cooked pasta and mix until noodles are evenly coated.

9. You can enjoy this take on mac & cheese as-is, or you can transfer to an oiled baking dish and top with parmesan and breadcrumbs. I transferred to some mini baking dishes to make cute single-serve portions, but a 9x13 would work just fine!

Recipe developed and photographed by Alex Chesney, RD

Asparagus Soup

Ingredients

1 tablespoon canola oil

1 tablespoon butter

1 small onion, diced

2 stems green garlic, trimmed and diced

½ teaspoon red pepper flakes

Salt & pepper to taste

1 bunch asparagus, washed and trimmed, then roughly chopped

1 potato, peeled and pureed

4 cups vegetable broth

1 tablespoon lemon juice

½ cup cream

Cottage cheese, for serving

Instructions

1. Heat oil and butter in a medium sized pot over medium heat, until butter is melted. Add one piece of diced onion, and when it starts to sizzle, add the rest along with the diced green garlic.

2. Cook until onions and garlic are softened. Season with red pepper flakes, salt, and pepper.

3. Next, add asparagus and potato to the pot and mix until coated with spices and oil.

4. Add the broth to the pot and bring the mixture to a boil. Lower the heat and simmer for 10 – 12 minutes, until asparagus and potato pieces are soft.

5. Use an immersion blender to purée the soup until smooth and silky.

6. Finish off the soup by stirring in the lemon juice and whipping cream, stirring to combine.

7. Serve soup with a dollop of cottage cheese and enjoy! Pair with a protein and a piece of crusty bread for a delicious and nutritious meal.

Recipe modified from a newspaper clipping (from my grandma!) & photographed by Alex Chesney, RD

Boursin Asparagus Pasta

Ingredients

1 bunch asparagus, washed and trimmed into 1 ½ inch pieces

2–3 stalks green garlic, washed, trimmed, and diced

2 cups mushrooms, sliced

2 tablespoons cooking oil

Salt & pepper to taste

Red pepper flakes to taste

1block Boursin cheese

1 lb. pasta of choice

1 tablespoon olive oil

1 cup reserved pasta water

Instructions

1. Preheat oven to 425°F.

2. Place trimmed asparagus, diced green garlic, and sliced mushrooms in a 9 x 13 baking pan and drizzle with the cooking oil.

3. Stir until all vegetables are coated, then sprinkle on salt, pepper and (if using) red pepper flakes. Stir again until coated.

4. Hollow out some space in the middle of the pan and add the block of Boursin cheese.

5. Transfer the pan of vegetables and cheese to the oven and bake for 25 minutes.

6. While this bakes, work on cooking your pasta. Cook according to package directions, then drain–be sure to reserve 1 cup of the pasta water, though!

7. Drizzle the drained pasta with olive oil (to prevent noodles from sticking together). By this time the vegetables and cheese should be softened and browned.

8. Add the cooked noodles to the pan with the vegetables and cheese and stir to combine.

9. Add a bit of pasta water at a time until your desired consistency is achieved.

10. Serve with a side salad and a protein of choice.

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

Find more information about vegetable box delivery from TRM.

Spring Sheet Pan

Ingredients

1 bunch asparagus, washed and trimmed

3 stalks green garlic, washed, ends trimmed, and diced

1 shallot, thinly sliced

¼ cup sliced sun-dried tomatoes

Salt and pepper, to taste

¼ teaspoon red pepper flakes (optional)

2 tablespoons oil (canola, oil from sun-dried tomatoes, or olive oil)

4 pre-cooked sausages, sliced (or another protein of choice: beans or cubed tofu could work too!)

2 cups pasta of choice, cooked according to package instructions (could also serve with roasted potatoes, rice, or crusty bread)

2 tablespoons salted butter

¼ cup Parmesan cheese

Balsamic glaze, for serving

Instructions

1. Preheat oven to 400°F. Line a large baking sheet with parchment paper.

2. Fill a large pot with water and salt generously. Place over medium-heat, and slowly bring to a boil.

3. Add prepared asparagus, green garlic, shallot, and sun-dried tomatoes to the baking sheet.

4. Drizzle oil over top, and season with salt, pepper, and red pepper flakes (if using).

5. Add sliced sausages to the baking sheet as well, mixing evenly with the vegetables.

6. Place the baking sheet in the pre-heated oven and bake for 20 minutes.

7. While the veggies and sausages bake, prepare the pasta. About halfway through the baking time, add the pasta and bake according to the package directions.

8. Once finished, drain the pasta, and add the butter. Stir until melted, then add the Parmesan cheese.

9. Remove the sheet pan from the oven and serve roasted vegetables and sausage on top of a bed of pasta. Drizzle with balsamic glaze and enjoy!

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

Asparagus & Green Garlic Ricotta Pasta

Ingredients

1 lb asparagus, washed and snapped

1 tablespoon olive oil

Spices of choice: garlic powder & paprika

4 stalks green garlic, greens trimmed slightly, diced

2 cups mushrooms, sliced

1 tablespoon butter

½teaspoon red pepper flakes

1 tablespoon balsamic vinegar

2 cups pasta of choice (I used whole wheat rotini)

1 cup ricotta

¼ cup milk

¼ cup parmesan cheese

Salt & Pepper to taste

1 cup cooked & shredded chicken (optional or use protein of choice!)

Instructions

1. Preheat oven to 375°.

2. Toss asparagus in oil, then season generously with spices of choice. I went with salt, pepper, paprika, and garlic powder.

3. Arrange on a baking sheet lined with parchment paper. When the oven is preheated, transfer the asparagus to the oven and set a timer for 20 minutes.

4. Next, put a large pot of salted water on the stove and bring to a boil.

5. While the asparagus bakes, melt the butter in a large saucepan. Add the garlic and mushrooms and cook until mushrooms are softened and browned, and moisture is evaporated. Try to keep the mushrooms spread out and avoid over-stirring. Season with salt and pepper and add the red pepper flakes.

6. Once the mushrooms are browned, add the balsamic vinegar. Cook until evaporated. Reduce heat to low and keep warm.

7. By now the water should be boiling. Transfer your pasta to the water and cook according to package instructions.

8. Now, make your sauce! Whisk together ricotta, milk, and parmesan cheese in a small saucepan until steaming, but don’t bring to a boil. Season with salt and pepper.

9. Once pasta is cooked, drain and pour in the sauce, stirring until coated.

10. Top with roasted asparagus and shredded chicken (and a little more parmesan for good measure) and enjoy!

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

Crispy Skillet Asparagus & Eggs

This time of year is busy on the farm. Like, really busy. There’s planting to be coordinated, farmers’ markets that are starting up, and crops to be harvested. With so little time on my hands, I’m always looking for meals that are easy and delicious and will keep me fueled for the day. This is a perfect example of this. Ready in just 10 minutes, it’s the perfect dinner for late nights after long days outside. Or for a quick lunch or brunch on the weekend. Give it a try yourself and let me know what you think!

*Serves 2

Ingredients

1 tablespoon butter

½ bunch Thames River Melons Asparagus

2 eggs

1 teaspoon red pepper flakes (more or less, to taste)

2 tablespoons freshly grated parmesan cheese

Pinch of large-flake sea salt

Pinch of pepper

Instructions

1. Melt the butter in a cast iron pan over medium heat. Ensure the entire bottom of the pan is thoroughly coated.

2. Add the asparagus, and cook for approximately 3 minutes, until they begin to soften and brown. Once browning, crack the eggs overtop of the asparagus.

3. Next, sprinkle with the red pepper flakes, salt, and pepper.

4. Finally, top with the freshly grated cheese.

5. Continue to cook for an additional 3 minutes or so, until the eggs are set, and the cheese is melted. Remove the pan from heat and serve!

6. Pair with a slice of toasted bread and some fruit for a perfect lunch: quick, easy, delicious, and balanced.

Recipe developed and photographed by Alex Chesney, RD

Quick & Easy Asparagus Benny

Sunday morning brunch is one of my favourite meals of the week. I typically have more time to prepare it than I do for a weeknight dinner, which makes for a more relaxed cooking experience. I also love to cook with a coffee in hand, music in the background, and morning sunshine streaming in through the windows. And this weekend, eggs benedict is on the menu! Except… not really. I’m making a sneaky, super quick & easy version. Don’t get me wrong, I adore Hollandaise sauce, but it’s not something I make on the regular. It’s pretty labour intensive, and very rich. In my quick & easy version, I swapped out the Hollandaise for a simple white sauce + Swiss Cheese. And I’m giving you options for the eggs — you can poach ‘em if you feel up to it, but a simple sunny-side-up will work just fine!

Most importantly, though, this eggs benedict features the spring veggie we’ve all been waiting for: asparagus! It pairs deliciously well with eggs, and the cheese sauce ties it all together perfectly. Choose whole wheat English muffins for an extra dose of fibre, and you’ve got yourself a tasty and balanced brunch. Give it a try and let me know what you think!

*Serves 6

Ingredients

6 whole wheat English muffins

12 eggs

2 bunches Thames River Melons Asparagus, washed & trimmed

2 tablespoons butter (plus more for buttering)

2 tablespoons all-purpose flour

2 cups milk

1 ½ cups Swiss cheese, shredded

6 slices deli ham, sliced in half (optional)

Pinch of salt

Pinch of pepper

Fresh parsley, minced, for serving (optional)

Instructions

1. Wash & trim the asparagus, then set aside.

2. Begin to make your Swiss cheese sauce: melt the butter over medium heat and cook until sizzling. Sprinkle the flour over top and mix together to form a thick paste. I like to use a rubber spatula for this step, to ensure I get into all the corners of the pot.

3. Cook the butter-flour mixture for 1 – 2 minutes, until fully thickened. At this point I typically switch to a whisk. Next slowly add some of the milk, whisking constantly to combine. Add a little milk at a time, whisking until combined. Once all of the milk has been added, continue to whisk constantly.

4. Continue to cook for 5 – 6 minutes. Watch the pan closely and monitor the heat. You want the sauce to heat at a slow and steady pace – too fast, and it will boil, which could cause the mixture to separate! You want a silky smooth sauce for this delicious breakfast.

5. While the sauce cooks, prepare the asparagus. You can steam, sauté, or roast – any method will work! Cook until the asparagus is tender, but still holds its shape. Regardless of cooking method, this typically takes between 4 and 6 minutes, depending on the thickness of the stalk.

6. The sauce should begin to thicken by now. Once it has, sprinkle in the shredded cheese, salt, and pepper, and whisk to combine. Once the cheese has melted, the sauce should be thickened and ready to eat! Reduce the heat to low and whisk occasionally as you continue to prepare the remaining ingredients.

7. Toast the English muffins and cook the eggs. Again, how you cook the eggs is up to you! A traditional eggs Benedict calls for poached eggs, but for this quick and easy recipe I would recommend a simple sunny side up. Alternatively, check out this handy guide to oven-poached eggs.

8. Now, you are officially ready to assemble!

9. Lightly butter each side of the English muffins, then top them with the ham (if using) and several stalks of the prepared asparagus. Next, add an egg to each half, and finish it off with a generous drizzle of the Swiss cheese sauce.

10. Sprinkle with a pinch of fresh parsley, and you’re ready to eat! Enjoy.

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 & Italian-Spiced Grape Tomato Pasta Salad

Warm weather and pasta salad go hand in hand! It's a great option for a BBQ potluck, or the perfect make-ahead lunch. This recipe is overflowing with filling fiber thanks to the whole wheat pasta, asparagus, and beans. The beans also offer up a lean source of protein that will help keep you full and satisfied all afternoon long. The low-fat oil and vinegar dressing packs a serious flavour punch thanks to the addition of many herbs and spices. Feel free to play around with these and customize to your liking! Finally, this salad features an extra special ingredient: one of our newer preserves, Italian-Spiced Grape Tomatoes. I always find myself craving tomatoes this time of year, when there are still months between me and our freshly picked field-grown varieties. Fortunately, a jar of these little preserves is a wonderful placeholder. They are the perfect addition to this recipe, as they are pre-seasoned with even more herbs and spices. They are also nice and soft, and blend seamlessly into the salad.

Visit us on-farm or at a farmers’ market this week to stalk (get it?!) up on freshly-picked asparagus and other fresh produce and preserves. Mention this recipe to any of our staff, and get a special Mix & Match deal: 1 lb of asparagus and 1 jar of Italian-Spiced Grape Tomatoes for just $10!

Offer applies from today until end of asparagus season.

*Serves 6

Prep Time: 10 minutes

Cooking Time: 20 minutes

Ingredients

Pasta Salad

2 cups whole wheat pasta noodles of your choice (macaroni works well!), dried

1 lb. asparagus, washed with ends trimmed

1 jar Thames River Melons Italian-Spiced Grape Tomatoes

¼ cup feta cheese, crumbled

1 can beans (black beans, chickpeas, or kidney beans) drained and rinsed

Dressing

2 tablespoons olive oil

2 tablespoons red wine vinegar

½ tablespoon mayonnaise

½ teaspoon dried basil

½ teaspoon dried oregano

¼ teaspoon dehydrated onions

¼ teaspoon garlic powder

Dash of salt

Dash of black pepper

Instructions

1. Wash the asparagus thoroughly, then trim the ends, as they are tough and not tasty to eat! Once washed, cook the asparagus using your favourite method. You could roast it (8 minutes in a 400⁰F oven), BBQ it (8 minutes on a hot grill), or steam it (5 minutes in a steamer). Any method will do!

2. Next, cook the pasta according to package directions. Once cooked, drain in a colander and transfer to a large bowl. Don't rinse the pasta, as this decreases its ability to soak up the dressing!

3. Once the asparagus has cooked, cut the stalks into bite-sized chunks and add them to the bowl along with the cooked pasta.

4. Next, open the jar of Italian-spiced grape tomatoes and drain most of the liquid. Toss the tomatoes and a small amount of the remaining liquid into the salad mixture of pasta & asparagus.

5. Open the can of beans of your choice, drain and rinse them, then add to the growing salad mixture.

6. Crumble the feta cheese and add this to the salad as well.

7. Finally, prepare the dressing by vigorously whisking together the oil, vinegar, and mayonnaise (which acts as an emulsifier). Once mixed well, add the spices and whisk again.

8. Drizzle the dressing over the pasta salad ingredients and toss the salad together.

9. Serve right away or chill in the fridge overnight and serve the next day.

10. 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

Asparagus, Mushroom, and Goat Cheese Mini Frittatas

*Makes 1 dozen mini frittatas

A frittata is the low-maintenance version of a quiche – with just as much delicious taste! Traditionally, a frittata is made in a large cast-iron pan, but for my recipe I opted for a mini version, made in a muffin tin. These little guys are quick & easy to prepare, full of flavour, and filling (thanks to all the fiber from the veggies & the protein from the eggs and cheese). They would be great for a quick breakfast, leisurely weekend brunch, or even an on-the-go snack – they are portable thanks to their handy size! They can be served warm or at room-temperature, and can even be refrigerated & then eaten cold or re-heated. The options are endless. Give them a try and let me know what you think!

Ingredients:

18 cremini mushrooms

1 tablespoon butter

12 stalks asparagus, ends trimmed

2 cloves garlic, finely minced

9 eggs, lightly beaten

¾ cups milk

Pinch of salt & pepper

Pinch of cayenne pepper (optional, if you like some heat!)

1 log goat cheese (135g), thinly sliced

Instructions

1.       Thoroughly grease a muffin tin, making sure to cover the bottoms & sides of each slot, then set aside.

2.       Pre-heat the oven to 350°F.

3.       Prepare the vegetables for cooking: clean the mushrooms thoroughly, remove the stems, and slice them thinly, then wash the asparagus and break off the tough ends.

4.       Melt the butter in a medium frying pan, and add the mushrooms. Sauté for approximately 5 minutes, until the mushrooms are nicely browned. During the last minute of cooking time, add the minced garlic. You don’t want to add the garlic any earlier, as it may burn!

5.       Meanwhile, quickly steam the asparagus, for no more than 3 minutes. You’ll want it to be slightly softened, but not fully cooked! Once steamed, chop the asparagus into 1 inch pieces and set aside.

6.       In a medium-sized bowl, lightly beat the eggs. Add in the milk or cream and salt & pepper, and beat again.

7.       Carefully pour the egg mixture into the muffin tin, dividing evenly between the slots. Next, evenly divide the vegetables between the muffin tins. To finish, top each tin with a slice of goat cheese.

8.       Place the muffin tin into the prepared oven, and bake for approximately 12 minutes, until the mini frittatas are just set. To check for doneness, gently shake the pan – the middles of the frittatas should be just set, with a slight jiggle.

9.       Once they are finished, remove the frittatas from the oven and let cool for 5 minutes. Once they have cooled slightly, run a small rubber spatula around the edge of each of the slots to loosen the frittatas. They should easily pop right out after that!

10.   At this point, you can either serve the frittatas or you can allow them to cool to room temperature – they taste delicious either way!

Asparagus, Pepper, and Sundried Tomato Pasta Salad

I created this recipe last week when it was feeling more like summertime.. Thankfully, it can be served warm & enjoyed on a blustery day like today, too! It's packed full of veggies, has great flavour thanks to all of the herbs in the oil & vinegar dressing, and is low in added salt & fats. Enjoy!

*Serves 4-6

Ingredients:

Salad
2 cups pasta, dry
1 lb asparagus, ends trimmed
1 pepper in colour of choice, cut into 1” wedges
1 tbsp oil
Pepper to taste
¼ cup sliced sundried tomatoes
¼ cup feta cheese, crumbled

Dressing
¼ cup olive oil
¼ cup red wine vinegar
1 tbsp mayonnaise
1 tsp dried basil
½ tsp dried oregano
½ tsp dehydrated onions
½ tsp garlic powder
1/4 tsp salt

Instructions:

1. Begin by roasting the vegetables. Preheat oven to 400°F.

2. Next, place asparagus and pepper chunks in a baking dish, drizzle with oil, and sprinkle with salt and pepper.

3. Bake for 10 minutes, until veggies are beginning to soften but still firm. 

4. Meanwhile, cook the pasta according to package directions. Once cooked, drain in a colander and set aside in a large bowl. Don't rinse the pasta, as this decreases its ability to soak up the dressing!

5. Next, prepare the dressing by vigorously whisking together the oil, vinegar, and mayonnaise (which acts as an emulsifier). Once mixed well, add the spices and whisk again. 

6. Once the vegetables have roasted, remove from oven.

7. Cut asparagus stalks into bite sized chunks and add them, along with the roasted pepper chunks, to the cooked pasta. Also add the feta and sundried tomatoes.

8. Drizzle the dressing over the pasta salad and toss together. Serve warm or chill in fridge overnight and serve the next day.
   
   Recipe created by Alex Chesney, RD

Asparagus & Green Garlic Flatbread

This flatbread recipe may look a bit lengthy, but it's oh-so-easy & delicious. If you're running short on time, feel free to use a store bought dough. The toppings are really flexible as well! Try swapping out the veggies for whatever you have on hand, or add some leftover roasted chicken or even a sunny-side-up egg for a boost of protein.

Ingredients
1 1/3 cups all purpose flour
1 tsp baking powder
½ tsp salt
½ cup milk
2 tbsp oil (canola, olive, or something similar)

Toppings
½ lb asparagus
3 stalks green garlic
2 tbsp oil
Salt and Pepper to taste
¼ cup softened goat cheese
Parmesan cheese to taste
Red pepper flakes (optional, if you want some heat!)

Instructions:

1. Preheat the oven to 400ºF. In a medium bowl, mix together the flour, baking powder and salt. Slowly stir in milk and oil until a soft dough is formed. Once mixed, knead dough together approximately 10 times. Shape dough into a ball and let rest while toppings are prepped.

2. Wash and trim the asparagus. Next, wash and trim green garlic (remove long green leaves and roots), then slice the remaining white portion of the garlic in half, lengthwise. Place prepped asparagus and green garlic in a 9x13 baking dish. Pour oil over the vegetables and rub until completely covered. Season with a sprinkle of salt and pepper and, if desired, the red pepper flakes.

3. Next, flatten the dough onto a baking sheet lined with parchment paper. Stretch dough into desired shape (round, rectangular, abstract – it’s up to you!), about ¼ inch thick. Poke holes in the dough.

4. Place both the prepped vegetables and the dough into the oven. This will allow the veggies to gently roast, and the dough to pre-bake a little before adding the toppings.

5. After 10 minutes, remove the veggies and the dough from the oven.

6. Carefully spread the goat cheese evenly across the dough using a spoon or rubber spatula. Arrange the roasted veggies on top of the goat cheese and finish by sprinkling with parmesan cheese.

7. Return the flatbread to the oven for an additional 10 minutes, until the parmesan cheese is melted.

8. Remove from the oven, transfer to a cutting board, and slice for serving. Enjoy!

Recipe created by Alex Chesney, RD 

How to Store Asparagus

Did you know the best way to store asparagus is upright in water in the fridge? If you do this, your asparagus will keep for almost a week! We hear this question from customers all the time, and we want to make sure you get the most out of your purchase. Although, we really doubt you'll be able to resist it for that long!

Asparagus & Prosciutto Bundles

This is one of our favourite ways to enjoy asparagus! 

*Serves 6

Ingredients:
36 thin spears fresh Ontario Asparagus (about 1 bunch)
Olive oil
Salt and pepper
12 thin slices prosciutto

Instructions

1. Wash and break asparagus stalks where they snap easily; discard ends. Dry and toss with oil and season with salt and pepper.

2. Bundle 3 spears together; wrap 1 piece of prosciutto around asparagus.

3. Place bundles on greased grill over medium to medium-high heat; grill, turning occasionally, until asparagus is bright green and tender and prosciutto is crisp, about 5 minutes.

4. Drizzle bundles with olive oil.

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