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.

Farmer Rob's Favourite Steak Marinade

If you’re ever chatting with Rob about our Black Angus Beef, he’s almost certainly mentioned this marinade. He swears by it, and wants everyone to experience the deliciousness along with him.

Marinades work best with tougher cuts of meat, and for steaks that will be cooked on the grill.

Check it out and let us know what you think!

Cooking with Carrot Tops

Following a trip to the farm for hand-picking carrots, we often overlook one valuable resource right in our kitchen – the carrot tops. These vibrant greens, often discarded, hold the potential to transform into delicious dishes. From soups to pesto to sauteed greens, using carrot tops not only contribute to flavour, nutrition, and creativity but also aligns with minimizing food waste.

Here are three simple carrot top recipes to try:

1.     Carrot Top Soup

Ingredients

-       1 bunch of carrots with leaves (carrots coined) 

-       1 tablespoon olive oil 

-       1 medium yellow onion (diced) 

-       4 stalks of celery (sliced) 

-       1 tablespoon of garlic (minced) 

-       2 dried bay leaves 

-       8 cups vegetable stock 

-       1 15 ounce can of six bean medley (drained and rinsed) 

-       Salt and pepper to taste 

Instructions

-       Cut the carrot root from the stems of the carrots. Wash the root and slice into coins. Cut the carrot greens from the stem and place into a colander or bowl to wash away excess dirt. Set aside to dry (approx. 20 minutes). Once dry, remove remaining hard stems from the carrot leaves. 

-       Heat olive oil in a large soup pot over medium heat. Add diced onion, celery slices and coined carrots to the pot and cook for approx. 10 minutes (until vegetables begin to soften). Add minced garlic and cook until fragrant and browned, approx. 2 additional minutes.

-       Add vegetable broth, six bean medley, and bay leaves to the pot and increase the heat to high. Bring to a boil and then reduce heat to simmer and cook for 35 minutes. Add. salt and pepper to taste. 

-       After the soup has simmered for 30 minutes, remove from the heat, and stir in carrot greens. Add a dollop of carrot top pesto, if desired. 

1.     Carrot Top Pesto

Ingredients

-       1 cup carrot leaves 

-       1 cup of spinach 

-       ¼ cup roasted cashews 

-       1 tablespoon garlic 

-       ½ cup olive oil 

-       ¼ cup grated parmesan 

-       Salt & pepper to taste 

Instructions 

-       Pulse the carrot tops and spinach leaves, cashews, and garlic in a food processor until coarsely ground. Slowly drizzle in the oil, and process until blended. Add the Parmesan and some salt & pepper, and pulse until combined. 

1.     Sauteed Carrot Tops

Ingredients

-       4 cups of carrot tops

-       4 tablespoons garlic (minced)

-       3 tablespoons olive oil

-       Salt & pepper to taste

Instructions 

-       Heat olive oil in a medium pan over medium heat. Add garlic and cook for approx. 1-2 minutes, until browned and fragrant. Add the carrot tops and stir continuously until they are covered in oil and have completely wilted, approx. 2-3 minutes. Add salt & pepper to taste. 

Tips for using carrot tops effectively

-        Wash carrot tops thoroughly before using to remove any dirt or debris

-        Store them separately from the carrots in a plastic bag wrapped in a damp paper towel to maintain freshness

-        Mix carrot tops with other herbs like parsley or cilantro to create unique flavour profiles

A Guide to Storing Green Onion

Properly storing green onions can help maintain their freshness, flavor, and texture, allowing you to enjoy their culinary benefits for a longer period. Follow this guide to ensure you store your green onions effectively:

Choose Fresh Green Onions: Visit our pick-your-own patch and select green onions that are firm, crisp, and have vibrant green tops. Avoid ones with wilted, yellowing, or slimy leaves.

Store Unwashed: It's best to store green onions without washing them, as moisture can promote spoilage. If they are dirty, gently wipe off the dirt with a damp cloth or paper towel.

Refrigerator Storage: Store in the refrigerator. There are a few methods to store green onions. These methods help maintain the right level of moisture while providing adequate ventilation.

Method 1:

• Place the green onions in a heavy bottomed jar, glass, or vase root-side down. Fill the container of choice with cold or room temperature water, just enough to cover the roots.

• Cover the green onions with a plastic Ziploc bag. Clinch the bag slightly around the green onions to store some of the humidity within the bag and zip the bag closed as much as possible.

• Transfer the jar to the refrigerator. Replace the water every couple of days.

Method 2:

• Alternatively, instead of placing the green onions in a jar, wrap the green onions in a slightly damp paper towel. This provides the humidity needed for proper storage.

• Place the wrapped green onions inside a plastic Ziploc bag or storage container; it does not need to be sealed airtight. Remoisten the paper towel if it becomes too dry or too wet.

Utilize Quickly: While green onions can be stored, they are best used fresh for maximum flavor and texture. Try to use them within 1-2 weeks of purchasing.

Freezing Green Onions: You may also choose to freeze them for later use. Chop the green tops and white bulbs separately, spread them on a baking sheet to freeze individually, and then transfer them to an airtight container or Ziploc freezer bag. Frozen green onions are best used in cooked dishes rather than fresh ones due to the change in texture.

The jar or damp paper towel methods are great for storing various herbs that have delicate leaves and stems. Try these methods with other herbs as well!

• Parsley

• Cilantro

• Basil

• Mint

• Dill

• Chives

• Oregano

• Thyme

• Rosemary

• Sage

Zucchini Freezing Guide

Graphic created and photographed by Dietetic Intern Rae Wilcox

Freezing Muskmelon & Watermelon

Did you know you can freeze our melons? We are often met with surprise when we tell customers this… But we promise, it’s true! Muskmelon and watermelon (particularly seedless watermelon) both freeze well, and are such a treat to enjoy on a hot summers’ day, or during the winter season as a sweet reminder of the warmer months.

To freeze melon, simply follow these easy breezy steps:

1. Slice melon, remove flesh from the rind, and then dice into chunks.

2. Spread out melon chunks on a baking sheet lined with parchment paper.

3. Set prepared tray in the freezer for at least 2 hours, to allow the melon to firm up.

4. Transfer the mostly-frozen melon chunks to a labelled freezer-friendly bag, and return to the freezer for storage.

5. Remove from the freezer and enjoy whenever you’re craving a little bit of sunshine!

There you have it! With just 5 simple steps, it really is that easy to freeze muskmelon and watermelon. The process is very similar to that of freezing our berries, with the exception of lining the baking sheet with parchment paper. This step is important for melon chunks, as they are much juicier than whole berries, and would stick if they were placed directly on the tray.

Having frozen fruit from the summer months on hand during the winter is a great way to ensure your intake of healthy fruits doesn’t stop just because the season comes to an end. Like all fruits, muskmelon and watermelon are not only delicious, but also packed full of nutrition! Muskmelon is known for its incredibly high amount of Vitamin C, a powerful antioxidant also important for our immune system, bone, teeth, and skin health. Muskmelon is also a superstar when it comes to Vitamin A, which helps us maintain normal vision, and also contributes to healthy immune systems, bones, teeth, and skin, just like Vitamin C! Like muskmelon, watermelon is also known for these two vitamins, as well as a neat little micronutrient called Lycopene, a pigment also found in tomatoes that gives some fruits its lovely red colouring. Like Vitamin C, lycopene doubles as an antioxidant, and its consumption may help reduce the risk of cardiovascular disease and some cancers.

Frozen melon chunks can be enjoyed in a variety of ways. Some of my favourites are listed below:

• On top of plain Greek yogurt, with a sprinkle of lime juice for a tropical breakfast option

• In a smoothie, mixed with coconut water, lime juice, and mango

• As an addition to a tropical fruit salad featuring pineapple, mango, and strawberries!

• Swap out ice cubes for frozen melon chunks in a glass of sparkling water for a refreshing, delicious, and healthy drink (pictured below). Add some mint & splash of lime juice to make it even more exciting!

Do you have any other ideas for using frozen melon? I’d love to hear them!

Alex Chesney, RD

Zucchini Blossoms How-To

Zucchini blossoms are a fun treat in season now! They're one of those things that look incredibly impressive once prepared, but are actually really easy - a great way to impress guests! Check out these preparation tips that will help ensure your dinner party is a hit. My go-to cooking method is pan-frying, as it's a nice balance between baking & deep-frying. It gives them a deliciously crisp coating, but allows you to limit the amount of oil used.

Stuff them: 

• Use a soft cheese (ricotta & goat’s cheese are the most popular) mixed with herbs of your choice (ex. garlic, basil)

• Gently wipe flowers with a wet paper towel

• Remove stamen from the center of the blossom, using scissors

• Mix cheese, herbs & any other desired fillings

• Use a piping bag to squeeze the cheese mixture into the blossoms (if you don’t have a piping bag, simply use a ziploc bag with the corner snipped off)

• Twist the tops of the blossoms shut as tightly as possible

Cooking the blossoms, stuffed or un-stuffed:

• Batter & deep fry the blossoms; use a batter of sparkling water or beer, flour & egg

• Pan fry the blossoms with olive oil & garlic

• Drizzle olive oil on the blossoms & bake on a foil-lined cookie sheet

• Add to pasta, on top of pizza or eat them raw in a salad

Recipe tips & tricks from Alex Chesney, RD

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Freezing Rhubarb

Rhubarb is such a classic taste of spring, and we're always a little sad when the season starts to wind down. But it doesn't have to be goodbye until next year! Try freezing some to enjoy all winter long with these easy steps: 

1. Trim off leaves (they are actually poisonous!) and about an inch from the bottom of the stalk.
2. Wash and dry thoroughly and chop into chunks about an inch thick.
3. Transfer chunks of rhubarb into a freezer-friendly zipper storage bag and place in the freezer.

There you have it! Easy as 1-2-3 :) Freezing fresh produce when it's at peak season is a great way to ensure your winter diet stays full of variety & health.

We also freeze some here on-farm so feel free to drop by any time!

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!