Twice-Baked Sweet Potatoes

Ingredients

4 small-medium sweet potatoes

1 tablespoon canola oil

2 cups kale or spinach, roughly chopped

1 small onion, diced

4 cloves garlic, minced

1 tablespoon balsamic vinegar

Salt

Pepper

¼ teaspoon red pepper flakes

¼ teaspoon cayenne pepper (optional, omit if you don’t like spice)

¼ teaspoon paprika

¼ cup cream cheese, softened

1 cup mozzarella cheese, grated + 2 additional tablespoons

1 cup protein of choice (we used a mix of shredded chicken & bacon!)

2 tablespoons Parmesan, grated

Instructions

1. Preheat the oven to 425°F.

2. Poke holes in the sweet potatoes (using a knife or fork), then lay on a baking sheet lined with parchment paper or aluminum foil.

3. Transfer to the oven and roast until potatoes are soft, around 40 minutes.

4. Remove sweet potatoes from the oven and allow to cool slightly, for 10 minute or so.

5. While the potatoes cool, add canola oil to a pan over medium heat.

6. Add one piece of diced onion to the pan, and when it starts to sizzle you know the pan is hot enough!

7. Add the remaining onion and saute for 2-3 minutes, until softened slightly.

8. Add the kale, garlic, and balsamic vinegar, and cook for an additional 5 minutes or so, until kale is wilted and softened, vinegar is evaporated, and garlic is nice & fragrant. Season the mixture with salt and pepper.

9. By now the potatoes should be cool enough to touch.

10. Slice each potato in half, being careful to keep the skin intact.

11. Carefully scoop the potato out of the skin, and place in a large mixing bowl.

12. Reserve the potato skins and leave them on the baking tray.

13. Mash the sweet potato thoroughly, until smooth with just a few lumps here and there. If you prefer a very smooth texture you can blend with a hand mixer.

14. At this point you can remove about ½ cup of the potato and reserve for another use. I like to save for making soup or homemade dog treats! If you don’t remove some potato the recipe will still work, but you will likely have very full potatoes 😊

15. Add the cream cheese, and 1 cup of the shredded mozzarella to the sweet potato. Mix to combine, until cheeses are melted and evenly combined.

16. Add the kale mixture and protein and again mix to combine.

17. Season with salt and pepper and give the filling a final mix together.

18. Next transfer the sweet potato filling back into the potato skins, about 1 cup per potato.

19. Top each potato with a sprinkling of the remaining mozzarella and the Parmesan cheese.

20. Transfer the stuffed potatoes back to the oven and bake for an additional 10-15 minutes, until the cheese is melted and browned.

21. If you find the cheese isn’t browning quickly enough, throw the broiler on for a minute or so at the end!

Recipe developed and photographed by Alex Chesney, RD

Stuffed Eggplant Parm

*Serves 4

Ingredients

2 eggplants, washed and stems trimmed

4 cloves garlic, thinly sliced

Olive oil

Salt & pepper to taste

½ onion, diced

2 tomatoes, roughly chopped

2 tablespoons tomato paste

½ cup water

1 teaspoon dried basil

1 teaspoon dried oregano

¼ - ½ teaspoon red pepper flakes

2 teaspoons red wine vinegar

2 tablespoons cream

¼ cup breadcrumbs

8 slices hot Genoa salami

¼ cup Parmesan cheese

1 cup mozzarella cheese

2 cups pasta of choice

Instructions

1. Preheat oven to 425°F.

2. Slice eggplants in half, then carefully score the inside by making long diagonal cuts. Be sure not to cut all the way through the eggplant, though, as we want to keep the skin intact!

3. Insert slices of garlic into the scored eggplant – evenly divide the garlic slices between the four halves.

4. Drizzle each eggplant half with olive oil and then season with salt and pepper.

5. Grease a non-stick baking pan with more olive oil, then place the eggplant halves cut side down onto the pan. Place in the oven and bake for 20 – 25 minutes, until skin is wrinkled and browned, and flesh is soft.

6. While the eggplant bakes, heat an additional tablespoon of olive oil in a large pan. Add one piece of diced onion to the pan to test the heat. Once it starts to sizzle, add the rest!

7. Cook the onion for 2 – 3 minutes, until softened.

8. Add the tomato paste, basil, oregano, and red pepper flakes and stir until they evenly coat the onions. Cook for an additional 2 minutes.

9. Next add the vinegar and cook until evaporated.

10. Next, add the chopped tomatoes and water. Bring to a simmer, then reduce heat and cook until thickened, smashing down the tomatoes every once in a while.

11. Once sauce is thickened, water is evaporated, and tomatoes are thoroughly crushed, add the cream.

12. By this time, the eggplant should be done baking. Remove the baking pan from the oven and scoop out the flesh (and the roasted garlic slices!) and add to the tomato sauce. Mash until evenly combined.

13. Be sure to reserve the eggplant skin and keep it intact after removing the flesh.

14. Place a generous scoop of the tomato and eggplant filling back into each of the eggplant skin. Sprinkle with some of the Parmesan and mozzarella and add 2 slices of salami per half.

15. Add another scoop of tomato filling to each eggplant half, then sprinkle the top with breadcrumbs and the remaining cheese.

16. Place the tray back in the oven for an additional 10 minutes.

17. While the eggplant bakes, cook your pasta following the package instructions.

18. Remove the eggplant from the oven. The cheese should be melted and browned.

19. Serve alongside pasta, and pair with a green salad for a balanced and delicious meal!

Recipe was developed & photographed by Alex Chesney, RD

Soup Season 101

Soup season is here! The following infographic demonstrates how to make a delicious soup with what you have on hand.

This blog post was created by Dietetic Interns Hannah McGraw and Emma Belanger.

Vegetable Personal Pizza

Ingredients

1 whole wheat naan bread

1/4 cup pizza sauce

1/3 cup cheese

1/2 cup diced vegetables (we used sweet peppers, zucchini, and garlic scapes for this one!)

6 pepperoni slices (optional)

Instructions

1. Preheat the oven to 375°F and line a baking sheet with parchment paper.

2. Spread the pizza sauce over the naan bread.

3. Add the cheese on top.

4. Place the pepperoni slices and vegetables on the naan bread.

5. Bake at 375°F for 15-20 minutes until the cheese is melted.

6. This recipe makes one serving, but feel free to make several personal pizzas for your whole family!

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

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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

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Brie and Raspberry Panini

Ingredients

2 slices of bread

4 slices of Brie

1/3 cup raspberries

1 tbsp butter

1 tbsp honey

Instructions

1. Butter both slices of bread on one side.

2. Place the sliced Brie on the none buttered side of one piece of bread.

3. Top the sliced Brie with drizzled honey.

4. In a bowl mash raspberries with the back of a fork until the raspberries look similar to a jam.

5. On the other slice of bread without the Brie and honey, spread the mashed raspberries on the non buttered side.

6. Combine the two slices of bread like you would a sandwich or a panini.

7. Place the panini on a frying pan and heat to medium-high temp. Flip the panini until golden brown on each side, about 3 minutes on each side and Enjoy!

Recipe developed and photographed by Dietetic Internship student Rae Wilcox

Strawberry Bruschetta

Ingredients

2 cups strawberries, chopped

1/3 cup tree nuts

½ cup feta

¼ cup olive oil

2 tablespoons basil, chopped

¾ cup balsamic vinaigrette

Instructions

1. In a bowl combine strawberries, tree nuts, feta, olive oil and basil. Let sit in fridge until balsamic vinaigrette is complete.

2. Heat balsamic vinegar in a small pot or sauce pan over medium heat. Bring to a gentle boil, then reduce heat to medium-low heat and let simmer, stirring occasionally, until the vinegar thickens (about 15-20 minutes). It should be thick enough to coat the back of a spoon. Let cool for 5 minutes.

3. Place a generous amount of the strawberry mixture on chicken or a crostini roll and top with a drizzle of the thickened balsamic vinaigrette and enjoy!

Recipe developed and photographed by Dietetic Internship student Rae Wilcox

Vegetable Fritters

Ingredients

1 1/2 pounds vegetable(s) of choice

1 large egg

1/2 cup grated or crumbled cheese

1/4 to 1/2 cup all-purpose flour (or chickpea flour, if gluten-free)

1 tablespoon finely chopped fresh herbs, or 1 teaspoon ground spices

1 clove garlic, minced

1/2 teaspoon kosher salt

Freshly ground black pepper

2 tablespoons olive or vegetable oil

Dipping sauce (optional)

Instructions

1. Grate root vegetables like carrots, parsnips, and sweet potato on the large holes of a box grater. Grate and drain zucchini and summer squash. Chop and steam cauliflower and broccoli florets. Cut corn off the cob.

2. In a large bowl, whisk the egg thoroughly.

3. Squeeze handfuls of wet vegetables, like grated zucchini, to remove excess liquid before adding them to the bowl with the egg.

4. Add the cheese, 1/4 cup of flour, herbs, spices, garlic, salt, and pepper to the bowl.Use a spatula to mix everything together so that it's evenly combined.

5. Test the batter: Check to see if you can form a patty in your hands and it holds together. If not, add a little more flour to the mixture.

6. Heat the oil and add the batter: Heat the oil in a large skillet or frying pan, preferably cast iron or non-stick, over medium-high heat until shimmering. Drop 1/4 cup of batter into the pan, flatten it slightly with a flat spatula, and continue dropping more batter, leaving about 2 inches of space between the fritters and being careful not to overcrowd the pan.

7. Let the fritters cook undisturbed until browned on the bottom, 2 to 3 minutes. Flip the patties with the spatula and cook until browned on the second side, 2 to 3 minutes more.

8. Remove the fritters to a paper towel-lined large plate. Repeat making the fritters.

9. Transfer the fritters to a plate and serve warm, at room temperature, or cold with a dipping sauce of your choice, if using.

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

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

Sauteed Shrimp with Green Garlic

Ingredients

1 lb. raw shrimp, peeled

3-4 stalks green garlic, minced

2 tablespoons olive oil

1 teaspoon paprika

1/2 teaspoon black pepper

1/2 teaspoon sea salt

Instructions

1. Combine the shrimp with garlic, oil, and spices. Let sit for 10 minutes or so.

2. Heat an additional dollop of olive oil in a pan over medium heat.

3. Add the seasoned shrimp (be sure to scrape in all the bits of garlic) and cook, stirring frequently, for 10-15 minutes.

4. The green garlic will soften and caramelize (that’s when you know it’s ready!).

5. Serve with noodles of your choice, and a side of asparagus. Voila!

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

Stuffed Spaghetti Squash

*Serves 2

Ingredients

1 spaghetti squash

1 tablespoon cooking oil

1 small onion, diced

1 bell pepper, diced

2 sausages, cooked & diced or crumbled

2 cloves garlic, minced

2 tomatoes, diced

2 tablespoons tomato paste

1 tablespoon balsamic vinegar

2 stalks kale, leaves removed from the stem and chopped

3 stalks fresh thyme, leaves removed from stem

1 teaspoon dried oregano

½ teaspoon red pepper flakes

1 cup ricotta

½ cup milk

1 ½ cups shredded mozzarella

Salt & pepper to taste

Instructions

1. Preheat the oven to 425°F.

2. Pierce the spaghetti squash all over, then microwave for 4 minutes. Flip, and microwave for another 4 minutes.

3. Cut the spaghetti squash in half, then scrape out the seeds.

4. Season the inside of the squash with salt & pepper, then set aside.

5. Heat the oil over medium heat in a shallow saucepan. Add 1 piece of diced onion to the pan – when it starts to sizzle you know the pan is hot enough! Add the rest of the onion, and cook for 3-4 minutes, until softened.

6. Next add the bell pepper, and cook for another 2-3 minutes.

7. Add the sausage and garlic, and cook until garlic is fragrant.

8. Add the tomatoes, tomato paste, and balsamic vinegar and cook for 10 minutes or so, until the tomatoes are softened and the mixture forms a thick sauce.

9. Add the kale, thyme, oregano, and red pepper flakes, as well as a sprinkle of salt and pepper. Cook and stir until kale is wilted and softened, about 5 minutes or so.

10. Remove the sauce from heat and set aside.

11. Next, whisk together the ricotta and milk, and about a ¼ cup of mozzarella cheese. Season with salt and pepper.

12. Now it’s time to assemble the stuffed squash!

13. Sprinkle another ¼ cup mozzarella cheese in the bottom of the prepared spaghetti squash halves.

14. Next, fill each half of the squash with tomato sauce, followed by half of the ricotta mixture.

15. Reserve the remaining cheese for later.

16. Loosely cover the stuffed spaghetti squash with foil (be sure the foil is not touching the mixture inside!), then transfer to the oven.

17. Bake for 45 minutes, then remove the foil, top with remaining cheese, and return to the oven for another 15 minutes.

18. At this point, you should be able to scrape out the squash, along with the filling, mix together, and enjoy!

Recipe created & photographed by on-farm Registered Dietitian Alex Chesney

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Sweet Potato, Kale, and Red Lentil Curry

*Serves: 4

Prep Time: 15 minutes

Cook Time: 30 minutes

Ingredients:

2 medium (or 1 large) sweet potato, cubed

1 carrot, diced

1 pepper, diced

1 onion, diced

2 cloves garlic, minced

Salt

Pepper

1 teaspoon curry powder

½ teaspoon turmeric

½ teaspoon red pepper flakes (optional)

1-2 tablespoons Thai red curry paste, depending on spice tolerance

1 can coconut milk

1 cup low-sodium vegetable stock

1/2 cup red lentils

2 stalks kale, finely chopped

Instructions:

1. Mise en place: chop all of your veggies and measure out all of your spices. That way they will be right ready to go when you need them!

2. Add oil to a shallow saucepan and heat over medium heat. To track the temperature, add 1 small piece of diced onion. When it starts to sizzle, you’re ready to go!

3. Add the onion and cook for 2-3 minutes, stirring frequently. Onion should be softened and fragrant.

4. Add the diced bell pepper & minced garlic. Cook for an additional 2-3 minutes, continuing to stir often.

5. Add spices and curry paste and stir until the veggies are evenly coated.

6. Next, add the coconut milk, stirring until smooth and mixed in with the veggies and spices. The mixture should be a nice rich orange colour.

7. Add the vegetable stock and stir again.

8. Finally, add the sweet potato. Stir, then cover and cook for 15 minutes over medium-low heat.

9. Remove the lid, stir, and add the red lentils. Stir again, then cover and cook 20 minutes. Stir every 5 minutes of so.

10. During the final 5 minutes, add kale. Continue to cook, stirring continuously, until the kale is wilted and coated in the sauce. The mixture should be thick and very fragrant.

11. Serve alongside rice or naan bread – something to soak up the saucy goodness. Enjoy!

Recipe created & photographed by Alex Chesney, RD

Creamy One-Pot Pasta with Butternut Squash, Kale & White Beans

I came across this recipe yesterday and was immediately intrigued for a few reasons:

• It used a bunch of produce we have on our farm right now (butternut squash, kale, & garlic)

• It was vegetarian (perfect for that meatless Monday trend)

• It was a creamy pasta dish (because, duh, what better comfort food is there?!)

• AND it was still high in protein and all-around pretty balanced

I was hooked! I had most the ingredients on hand, so I went for it… The verdict? I’m so glad I did! I’ve had some not so great experiences with one-pot pastas in the past, leaving me with a runny mixture of seemingly random ingredients, but this one turned out perfectly. The original recipe called for fresh basil and pumpkin seeds, which I didn’t have on hand at the time, so I made a few tweaks to fit my pantry. It was quick, easy, and pretty darn tasty. Give it a try and let me know what you think!

*Serves: 6

Prep Time: 15 minutes

Cooking Time: 8 -- 13 minutes

Ingredients

2 teaspoons dried basil

½ teaspoon red pepper flakes

1 small lemon

3 tablespoons olive oil, divided

6 cloves garlic

1 (15-ounce) can white kidney beans

12 ounces dried spaghetti

1 cup butternut squash purée (can sub sweet potato or pumpkin purée)

2 teaspoons kosher salt, plus more as needed

1/2 teaspoon freshly ground black pepper

4 1/2 cups water

1/2 cup plain Greek yogurt

3 cups loosely-packed kale

¼ cup parmesan cheese, shredded

½ cup mozzarella cheese, shredded

Instructions

1. Finely grate the zest of ½ a small lemon. Combine with the dried basil and red pepper flakes, then whisk in 1 tablespoon of the olive oil. Season with salt and pepper to taste, stir to combine; set aside. Halve the lemon and set aside.

2. Thinly slice 6 garlic cloves and add to a large straight-sided skillet (we like this one) or Dutch oven. Drain and rinse 1 can white kidney beans. Add 1/2 the beans, the remaining 2 tablespoons olive oil, 12 ounces spaghetti, 1 cup canned butternut squash purée, 1 teaspoon kosher salt, and ½ teaspoon black pepper.

3. Add 4 ½ cups water and bring to a boil over high heat (this will take about 5 minutes). Boil the mixture, stirring and turning the pasta with tongs to prevent sticking, until the pasta is al dente and almost all the liquid has evaporated, 8 to 10 minutes. In the last two minutes of cooking, add 3 cups baby kale.

4. Remove from the heat. Stir in 1/2 cup of the plain Greek yogurt, the remaining beans, the shredded mozzarella, the herbed oil mixture, and the juice from ½ the lemon. Stir with tongs, and taste, adding more lemon juice and salt as needed. Divide the pasta between 6 bowls and garnish each bowl with the shredded Parmesan cheese, and more black pepper.

Recipe Note:

To reheat leftovers, warm in a skillet with a splash of water, tossing until the sauce loosens up and is creamy. Season with salt, to taste, and a squeeze of lemon juice.

Recipe slightly modified from: https://www.thekitchn.com/one-pot-pasta-recipes-261459

Blueberry Goat Cheese Tart

Although it’s still technically summer, the cool nights and crisp mornings are telling us fall is well on its way. And I think this recipe is a perfect representation of that transition. A little bit summery, featuring the last of our 2019 blueberries, and a little bit autumnal with the comforting and filling oven warmed pastry, stuffed with a sweet & savoury filling. It’s the perfect recipe for impressing guests, while still allowing yourself time to enjoy your company since it’s so quick & easy. Paired with a hearty side salad — I’m thinking one with apples and nuts — it makes an easy and satisfying meal. Give it a try & let me know what you think!

Ingredients

1 sheet frozen puff pastry, thawed

1 log goat cheese, softened

1.5 cups blueberries

1 tablespoon water

1 tablespoon balsamic vinegar

1 teaspoon maple syrup

1 spring fresh thyme, leaves removed from stem (or ½ teaspoon dried)

Handful of fresh basil leaves, for serving

Instructions

1. Preheat the oven to 400°F.

2. Unroll the sheet of puff pastry onto a parchment-paper lined baking sheet. Score a ½ inch border around the the edges, being careful to not cut all the way through. Next, prick all over the base with a fork. Pop in the oven and bake for 12 minutes.

3. While the pastry bakes, prepare the blueberry filling.

4. Add blueberries, water, vinegar, maple syrup, and thyme to a small pot and place on the stove over medium heat. Cook, stirring consistently, for 10 minutes or so. The blueberries should break down and the mixture should be bubbly and thickened.

5. Remove the pastry from the oven, and gently press down the centre of the tart.

6. Carefully and evenly spread the softened goat cheese out across the pastry, leaving that ½ inch border uncovered.

7. Add the blueberry filling to the tart, on top of the goat cheese and return to the oven for an additional 15 minutes.

8. While the tart finishes baking, roughly chop the fresh basil. After removing from the oven, sprinkle this herb on top, along with a few fresh blueberries for serving.

9. Slice into rectangles and enjoy!

Recipe developed & photographed by Alex Chesney, RD

Zucchini Alfredo

A fresh, easy, and delicious recipe for you, friends! The zucchini noodles are light & high in fibre and the sauce is rich & creamy — they balance one another out perfectly. Pictured here with a side of tomato salad (roma tomatoes diced & tossed with olive oil, balsamic vinegar, salt, & pepper). Just add a couple slices of crusty bread to sop up the sauce and you’ll be all set. Enjoy!

*Serves 4

Ingredients

6 medium-sized zucchini

4 tablespoons unsalted butter

2 cloves garlic, minced

1 ½ cups half-and-half

2 cups Parmesan cheese

¼ teaspoon salt

¼ teaspoon nutmeg

¼ teaspoon black pepper

Instructions

1. Spiralize the zucchini, cutting the strands into sections about 8 inches long.

2. Next, cook the zucchini noodles. Add a tablespoon of cooking oil (my go-to is canola!) to a large skillet and heat over medium-low heat. Continue to cook them while preparing the sauce, stirring occasionally. Add a sprinkle of salt, pepper, and garlic powder. You can add a pinch of red pepper flakes too, for a bit of heat!

3. To begin making the sauce, melt the butter in a medium-sized saucepan over medium heat until it starts to bubble and sizzle.

4. Add the minced garlic and saute until lightly browned and fragrant, between 30 seconds and 1 minute.

5. Next, whisk in the cream. Heat the cream until it simmers, whisking occasionally. This should take 3 – 4 minutes.

6. Finally, whisk in the parmesan cheese, salt, nutmeg, and pepper.

7. Cook, whisking occasionally, until the sauce thickens. This should take an additional 3 – 4 minutes. At this point, the sauce should coat the back of a spoon.

8. Add the cooked zucchini noodles to the prepared sauce and toss to coat.

9. Serve alongside a salad and some fresh bread for the perfect summer meal!

Recipe developed & photographed by Alex Chesney, RD

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Buffalo Chickpea Stuffed Zucchini

When I’m working away on a hot summers’ day, I like to daydream about what I’m going to eat for dinner. And when I’ve worked outside on the farm for 12 hours, I want something that’s filling, satisfying, and delicious. One favourite that checks off all these boxes is chicken wings & a beer. Seriously, it’s true! It’s the perfect patio meal. But sadly, wings are not something I typically whip up at home on a regular night. So I set out to recreate the experience with an easier, plant-based alternative. And here’s what I came up with!

Crispy chickpeas smothered in Buffalo sauce, stuffed into zucchini, and drenched with homemade ranch sauce. And I gotta say, it was pretty great! I felt full & satisfied after eating (thanks to the fibre offered up by both the chickpeas & zucchini and the plant-based protein from those chickpeas!), and I loved the heat from the Buffalo sauce, paired with the cooling & refreshing homemade Ranch dressing.  

Overall, this recipe is pretty darn delicious, if I do say so myself! It’s got a nice kick to it, it’s filling, and it’s easy. What more could we want? Give it a try and let me know what you think! Zucchini & green garlic are available now from our farm, and you’ll be able to pick your own dill & green onions at our farm market veggie patch within the next week. Stay tuned!

Ingredients

Stuffed Zucchini

4 large Thames River Melons zucchini, halved with seeds removed

1 can chickpeas, rinsed

2 heads Thames River Melons green garlic, minced

1 tablespoon canola oil

Buffalo Sauce

2/3 cups Frank’s Red Hot sauce

1/4 cup butter

1 tablespoon vinegar

¼ teaspoon Worcestershire sauce

Dash of cayenne

Dash of garlic powder

Homemade Ranch Dressing

½ cup Greek yogurt

¼ cup mayonnaise

1 head/sprig of Thames River Melons fresh dill, minced

3 Thames River Melons green onions, diced

2 tablespoons milk

1 teaspoon lemon juice

Bread Crumb Topping

1 cup whole wheat breadcrumbs

1 teaspoon mixed dried herbs (basil & oregano work well!)

Instructions

1. Begin by preparing the buffalo sauce: combine the Frank’s, butter, vinegar, Worcestershire, cayenne, and garlic powder in a small pot and place over medium-low heat. Stir occasionally.

2. While the sauce is cooking, prepare the zucchini for stuffing. Slice them in half lengthwise and use a spoon to scrape out the pulp/seeds from the middle, creating a hollowed out centre. You can either compost this pulp, or reserve for use in a soup, pasta sauce, or stew. Pop it in the freezer if you think you’ll use it later!

3. By now, the Buffalo sauce should be ready. Once the butter is melted and the mixture is bubbling, remove from heat. Set aside for later.

4. At this point, fire up the grill to preheat. You’ll want it on medium-high heat, somewhere between 350 and 400⁰F.

5. Next, prepare the chickpea filling. Mince the green garlic (be sure to remove the papery skin from the outside and hard neck from inside the middle). Place the canola oil in a large pan, on medium heat. Add the garlic and cook until fragrant: 1-2 minutes. Next, add the chickpeas and cook for another 5 minutes or so, until they start to dry out and crisp up. At this point, add 2/3 of the Buffalo sauce to the pan. Reserve the remaining sauce for later. Cook the chickpeas in the sauce for another 2-3 minutes. Next, gently mash the mixture. Remove from heat and set aside.

6. Prepare the breadcrumb topping: combine the remaining buffalo sauce with the breadcrumbs and mix until thoroughly combined.

7. Now it’s time to assemble the stuffed zucchini! Scoop the buffalo chickpea mixture into the hollowed-out zucchini halves. Be sure to divide the mixture evenly. Top each stuffed zucchini with a sprinkling of the bread crumb topping.

8. Take the prepared stuffed zucchini out to the grill. Line it with a piece of greased aluminum foil, and then transfer the zucchini to it. Cook for 20-30 minutes, until the zucchini is softened.

9. While the zucchini cooks, prepare the homemade Ranch dressing: combine the yogurt, mayonnaise, dill, green onion, milk, and lemon juice.

10. Once the stuffed zucchini is ready, serve with a drizzle of sauce.

11. That’s it – enjoy!

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Rhubarb BBQ Sauce

This past weekend we were finally treated to some warmer weather, and gosh was it ever overdue! We really need the sun to shine more often in order to be able to get our field work done.

On a lighter note, the sunshine also inspires us to cook up more summery meals. And this definitely fits the bill! Check out our recipe below for a homemade BBQ sauce that’s tangy and delicious, and features springtime rhubarb. It’s got some texture to it, and pairs wonderfully with chicken or pork. It’s not overly sweet, but does have some perfect sweetness thanks to the inclusion of brown sugar and our very own Strawberry BBQ Sauce!

Did you know that rhubarb is high in fibre, calcium, and vitamin C? Just 1 cup of diced rhubarb packs in 2.2g of fibre (8% of the recommended Daily Value, aka DV), 10% of the recommended daily intake for calicim, and 16% of the recommended vitamin C. It’s definitely an underrated springtime treat, for both its culinary and nutritional perks.

Give it a try today and let us know what you think!

Ingredients

1 teaspoon canola oil

1 onion, minced

1” piece of ginger, minced or grated

2 cloves garlic, minced

1 cup rhubarb, diced

½ cup water

¼ cup brown sugar

¼ cup Thames River Melons Strawberry BBQ Sauce

2 tablespoons balsamic vinegar

1 tablespoon soy sauce

1 teaspoon paprika

1 teaspoon chili powder

1 teaspoon Worcestershire sauce

Dash of salt

Dash of pepper

Instructions

1. Heat the oil in a medium saucepan over medium heat. Add 1 piece of minced onion to test the temperature. Once the onion starts to sizzle, you know it’s time to add the rest!

2. Add the remaining onion and cook until softened, 3 – 5 minutes. Next, add the ginger and garlic and cook for an additional 1 – 2 minutes, until fragrant.

3. Finally, add all remaining ingredients: rhubarb, water, brown sugar, strawberry bbq sauce, balsamic vinegar, soy sauce, paprika, chili powder, Worcestershire sauce, salt & pepper.

4. Continue to cook over medium heat, stirring frequently, until rhubarb starts to soften. As it does, mash together to create a more unified sauce.

5. Continue to cook until most of the moisture has evaporated, and the mixture has thickened.

6. Serve with the protein of your choice: we topped our chicken meatballs with it, but it would also be delicious on BBQ’d chicken legs, or on pork!

Recipe created & photographed by Alex Chesney, RD

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Butternut Squash Mac & Cheese

Even though spring is technically fast approaching, you’d never know it based on the weather lately! The snow continues to fall, the temperatures continue to hang out below zero, and the wind continues to blow. With these conditions comes a continued craving for warm, comforting foods. At least, for me it does! And one of my favourite comfort foods is mac & cheese. It’s a classic; one that’s creamy, cheesy, and oh-so-delicious. To give it a bit of a twist, and to help bump up its nutrition, I added a sneaky ingredient – butternut squash! You’d never know its there, because the colour blends right in alongside the cheddar cheese. Perfect for squeezing an extra serving of veggies onto the plates of your kids! It adds a delicious depth of flavour, especially when paired with the combination of spices listed in the recipe below. Give it a try today and let me know what you think! Happy eating 😊

Ingredients

1 tablespoon butter

½ onion, diced

1 clove garlic, minced

1 tablespoon flour

1 cup milk

1 cup butternut squash puree

1 cup cheddar cheese, grated

1 ½ cups whole wheat macaroni noodles

¼ teaspoon nutmeg

½ teaspoon thyme

½ teaspoon Dijon mustard

½ teaspoon paprika

¼ teaspoon black pepper

¼ teaspoon sea salt

¼ teaspoon cayenne

½ cup whole wheat breadcrumbs or Panko

1 tablespoon butter

Assorted herbs & spices

Instructions

1. Preheat the oven to 375⁰F.

2. Bring a large pot of salted water to a boil.

3. While the water boils, make the sauce:

   1. Melt 1 tablespoon of butter in a shallow pot on medium/low heat until bubbly and fragrant.

   2. Add onion and saute for 2-3 minutes, until softened. Then add garlic and saute for another 1-2 minutes.

   3. Next, sprinkle flour over the onion mixture and stir until evenly coated. Cook for 1-2 minutes until mixture is thick and brown.

   4. Slowly add the milk to the mixture, stirring constantly. Be sure to get into the sides of the pan, scraping up the flour/onion/garlic mixture and ensuring it is all combined.

   5. Continue to cook on medium/low heat, stirring or whisking frequently.

   6. After 5-8 minutes, the mixture will begin to thicken. Add the spices (nutmeg through to the cayenne) to the butternut squash puree, and then fold the spiced puree into the sauce. Whisk until evenly combined.

   7. Sprinkle the grated cheese into the sauce and stir until melted.

   8. Reduce heat to low, and stir occasionally.

4. By now, the pot of water should be boiling. Cook the pasta according to package directions.

5. While the pasta cooks, melt the remaining 1 tablespoon of butter and pour overtop of the breadcrumbs. Sprinkle in any combination of the spices used in the sauce and mix until combined well.

6. Once pasta is cooked, drain and return to the large pot. Pour the sauce overtop and mix well.

7. Transfer the pasta mixture to a baking dish and sprinkle the breadcrumb mixture overtop. You can also grate a bit more cheese and sprinkle that on too.

8. Place the baking dish in the oven and bake for 8-10 minutes, until the mixture is bubbling, the cheese on top is melted, and the bread crumbs are a golden-brown colour.

9. Remove from the oven, let sit for 5 minutes, then serve.

10. Paired with a side salad this makes the perfect meal!

Recipe created by Alex Chesney, RD

Thai Coconut Curry Soup

Today’s freezing temperatures and blustery wind have me craving more soup. Do you feel it too? This recipe is sure to warm you through and through thanks to the flavours of ginger and Thai curry paired with comforting butternut squash and coconut milk. As a bonus, you’ll get a generous dose of vitamins A and C thanks to the squash, and a hit of protein and iron offered up by the red lentils.

The iron found in plant-based proteins is called non-heme iron and is a bit harder for our bodies to absorb than heme iron (found in meat). However, pairing non-heme iron with Vitamin C increases absorption. See where I’m going? The Vitamin C from the squash will work in tandem with the iron in the lentils to fuel you more efficiently. Another bonus of red lentils are their quick-cooking nature and their tendency to start to disintegrate when cooked. This makes them essentially impossible to detect; a great way to power up the picky people in your lives!

Give it a try today and let me know what you think.

*Serves 4

Prep Time: 15 minutes

Cooking Time: 20 minutes

Ingredients

1 tablespoon cooking oil

1 bell pepper, diced

1 onion, diced

½ teaspoon ground ginger

½ teaspoon black pepper

¼ teaspoon salt

1 –2 tablespoons Thai red curry paste (depending on your spice preference; I used 2!)

1 can coconut milk

3 cups low-sodium vegetable broth

4 cups butternut squash, peeled and cubed

1 carrot, diced

½ cup red lentils

Instructions

1. Heat oil in a medium pot, over medium heat. Place 1 piece of diced onion in the pot to test the temperature of the oil. Once the onion starts to sizzle, add the remaining onion.

2. Sauté the onion for 1-2 minutes, until it begins to soften. Then, add the diced bell pepper and continue to sauté for another 1-2 minutes.

3. Once the vegetables have softened, and onion has started to become translucent, add the ginger powder, salt, pepper, and Thai curry paste. Mix to combine.

4. Next, add the coconut milk. Stir to combine, making sure to scrape the bottom of the pan, gathering up all of those flavourful bits that may have started to stick!

5. Add the vegetable broth, again stirring to combine.

6. Finally, add the butternut squash, carrot, and red lentils. Stir to combine, then place the lid on the pot and bring to a boil.

7. Once the pot reaches a boil, reduce the heat and simmer for 15 – 20 minutes.

8. At this point, the butternut squash should be soft, and the lentils should have started to disintegrate.

9. Blend the soup with an immersion blender until smooth and glossy.

10. Top with your favourite roasted winter veggie and serve with a slice of whole wheat bread for a filling and nutritious meal. Enjoy!

Recipe created by Alex Chesney, RD

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