Smashed New Potato Salad with Dijon Vinaigrette

This week we are excited to share a delicious-looking recipe with you courtesy of our friends over at The Grateful Plate! These ladies are big supporters of our Farm Market & Pick-Your-Own Patch, and were generous enough to create a recipe using goodies found in our patch! We think this potato salad would be the perfect addition to your long weekend. You can pick just about all of the ingredients yourself from our veggie patch, or grab them pre-picked from our farm market if you’re running short on time. Either way, give it a shot, and let us know what you think!

*Serves 4-6

A big and bright salad that incorporates farm fresh radishes, peas and new potatoes.  It tastes amazing when served while the potatoes are still warm.  Serve with a side of protein of choice for an easy summer meal!

Ingredients

Salad mix:

2 pounds new potatoes, washed, either small ones or larger ones cut to equal pieces

2 tbsp olive oil

2 tsp minced garlic

1/2 tsp salt

1/4 tsp pepper

6 cups mixed spring greens, washed

4 radishes, thinly sliced

1/4 cup fresh shelled peas

1/2 small red onion, sliced

4 eggs, hard boiled and peeled

1 green onion top, thinly sliced

Dressing:

1/2 cup olive oil

1/3 cup apple cider vinegar

2 tbsp Dijon Mustard

1 tsp minced garlic

salt and pepper

Instructions

1. Preheat oven to 400 degrees and line a sheet pan with parchment; set aside.

2. Add all of the dressing ingredients to a small jar and shake well; set aside.

3. In a large bowl mix the potatoes with the olive oil, garlic, salt and pepper.  Place on the sheet pan and bake for 30 minutes, until potatoes are tender and crispy brown.  Remove from the oven and use the bottom of a mug to gently smash the potato pieces.  They should still remain intact, just smushed! Set aside while you prepare the rest of the salad.

4. On a large platter layer the salad ingredients: start with the greens on the bottom and scatter the sliced radishes, peas and onion on top.  Cut the eggs in half and place on the salad.   Tuck in the bits on warm golden potatoes and finish with a sprinkle of green onion.

5. Serve immediately with the dressing.

Renee Mackey-Burson

The Grateful Plate

www.thegratefulplate.ca

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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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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

Rhubarb for Breakfast Two Ways

Rhubarb has such a wonderfully tangy and fresh flavour, which makes it the perfect addition to your breakfast plate! It brightens up that first meal of the day, and makes you excited to face whatever adventure is heading your way. At least, it does for me! Check out these two breakfast ideas that will fuel you up and keep you energized. Let me know what you think!

Stewed Rhubarb on French Toast

*Serves 4

Ingredients

Stewed Rhubarb

2 cups rhubarb, chopped

1 tablespoon water

½ teaspoon vanilla extract

1 tablespoon honey (more or less, to taste)

French Toast

8 slices bread of your choice

4 eggs

½ cup milk

1 teaspoon vanilla

1 teaspoon sugar

½ teaspoon cinnamon

½ teaspoon nutmeg

1 tablespoon butter

Toppings

1 cup plain Greek yogurt, 2%

Cinnamon

Honey (optional)

Instructions

1. Add all ingredients to a small pot, and place over medium-low heat. Cook for 5 – 8 minutes, stirring frequently and mashing as the rhubarb starts to soften. Once rhubarb has softened completely, it’s all ready to go!

2. To prepare French Toast, whisk together eggs, milk, vanilla, sugar, cinnamon, and nutmeg. Set aside.

3. Heat a pan over medium-low heat, and melt half of the butter. Once the butter is sizzling, dunk 4 slices of bread into the egg mixture, and place in the prepared pan. Cook for approximately 3 minutes per side, until the French Toast is golden brown. Flip and repeat on the other side, then repeat the process for the 4 remaining slices of bread.

4. Top your prepared French Toast with a dollop of plain Greek yogurt, a generous scoop or two of stewed rhubarb, and sprinkle cinnamon on top.

5. Breakfast is served!

Recipe created & photographed by Alex Chesney, RD

Rhubarb Crisp Parfait

*Serves 4

Ingredients

4 cups rhubarb, chopped

2 tablespoons sugar

½ cup oats

1 tablespoon chia seeds

1 tablespoon hemp hearts

¼ cup brown sugar

¼ cup butter

2 cups Greek yogurt

1 teaspoon vanilla

Instructions

1. Preheat oven to 375⁰F.

2. Mix together the rhubarb and sugar, and place in a small baking dish. Next, combine oats, chia seeds, hemp hearts, and brown sugar. Once combined, cut in the butter until a crumbly mixture forms.

3. Top the rhubarb with the oat mixture, then place in the preheated oven and bake for 35 minutes, until bubbly and rhubarb is softened.

4. Allow the mixture to cool, then you can begin to assemble the parfaits!

5. Find 4 tall glasses or mason jars and add ¼ Greek yogurt to the bottom of each. Next, add a scoop of rhubarb crisp. Top with another ¼ cup of Greek yogurt, and finish with another scoop of rhubarb crisp on top. Screw on the lids if using jars or cover with saran or beeswax wrap if using glasses and store in the fridge until ready to eat.

6. To serve, top with an additional sprinkle of chia seeds and hemp hearts. Enjoy!

Recipe created & photographed by Alex Chesney, RD

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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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.

Rhubarb Custard Bars

What a strange time of year — spring is clearly here, and we’ve had some gloriously warm & sunny days! But we’ve also had some very chilly, windy, and rainy ones. It seems to go back and forth, teasing us with warmth, then sending us running back inside with the cold.

This mix of temperatures allows for time with the oven on, though! And turning on the oven inevitably leads to baking for me. This week I whipped up some rhubarb custard bars: a delicious combination of creamy, tangy, and sweet flavours. If you can, try to snag a corner bar, as they get extra caramelization, and are even more delicious.

I found this recipe on a popular baking blog, and made a few tweaks: added some oats to the crust for extra texture and a bump of fibre, halved the sugar in the filling, and added vanilla for an increased depth in flavour. Although these adjustments do make these bars a little more healthy, they’re definitely still a dessert. And that’s okay! There’s more than enough room for desserts in our diets. It’s all about balance: maybe don’t eat the whole tray, but enjoy one or two without guilt, just enjoyment!

They don’t take long at all to whip up, but you do have to have some patience to allow them to fully cool and set. It’s worth the wait, though! Give them a try and let me know what you think.

Ingredients

For the crust

1 cup all-purpose flour

½ cup oats

3/4 cup cold butter, cubed

1/4 cup sugar

For the filling

3 large eggs, beaten

¾ cup white sugar

1 teaspoon vanilla

1/2 cup flour

1/2 tsp salt

4 cups rhubarb, diced

2 tablespoons icing sugar (optional)

Instructions

1. Preheat oven to 350 F. In a medium bowl, combine the flour, oats, and sugar. Using a pastry blender, cut in butter until the mixture resembles coarse crumbs.

2. Pat the crumbs into a well greased 9 x 13 in baking pan. Bake the crust at 350 F for 10-12 min or until lightly browned.

3. While the crust is in the oven, mix together eggs, sugar, vanilla, flour and salt.

4. Gently stir in the diced rhubarb. Pour the rhubarb mixture over the hot crust. Return bars to the hot oven. Bake for 30 minutes, or until the filling is set and no longer jiggly

5. Cool for 30 mins on the counter and then refrigerate until chilled before cutting into bars.

6. Before serving, sprinkle with icing sugar for an extra hint of sweetness and a pretty final touch.

Recipe modified from http://chocolatewithgrace.com/rhubarb-bars/ by Alex Chesney, RD

Grilled Green Garlic

Green garlic is baby garlic, and it’s more tender & sweet than its fully grown counterpart. It can also be enjoyed in some unique ways! Grilled, for example. Check out our quick tutorial below to see how you too can enjoy this delicious snack. Keep an eye out, green garlic will be heading to a farmers’ market near you within the next couple of weeks!

Instructions

1. Preheat grill to medium-high heat

2. Toss green garlic in oil of choice (I used canola!), then sprinkle on salt, and pepper

3. Place prepared garlic on a piece of greased tin foil 

4. Transfer the garlic to the grill, and cook with lid closed for 5 - 7 minutes

5. Open lid, turn garlic, then close lid again and cook for another 5-7 minutes

6. Garlic is ready to eat when it is fragrant, softened, and caramelized

7. Enjoy as an appetizer, or alongside grilled veggies & sausages! 

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

Soft Pretzel Twists & Garlic Scape Mustard Dipping Sauce

Superbowl Sunday is fast approaching, and that calls for just one thing - snacks! I’ve always enjoyed the Superbowl, but not really for the football. Instead, my priority has always been the food, and this year will be no different. I’ll be whipping up a batch of these delicious soft pretzels for guests to dunk into our delicious Garlic Scape Mustards. Check out the recipe below and try it for yourself! Serve alongside some fresh veggie sticks to balance it out. Have a great weekend!

Prep Time: 20 minutes

Baking Time: 8 minutes

Makes: 8 soft pretzels

Ingredients:

2 1/4 tsp active dry yeast (1 standard packet)

1 cup warm water

1 tbs unsalted butter, melted

1 tsp sugar

1 tsp salt

3 cups all-purpose flour + up to 3/4 cup more if needed

2 cups water

4 tbs baking soda

1 tbs coarse salt, for sprinkling on top

3 tbs salted butter, melted

Instructions

1. Preheat oven to 475⁰D and line a large baking sheet with parchment paper, then set aside.

2. Combine yeast, warm water, and sugar in the bowl of your stand mixer fitted with hook attachment. Let sit for approximately 5 minutes, until the mixture becomes "frothy". Stir in the salt and 1 tbs of melted butter.

3. Next, add flour 1 cup at a time until a dough forms and is no longer sticky. If you press your finger into the dough and it bounces back, it's ready to knead. Knead dough for 5 more minutes until smooth and pliable. Form the dough into a ball and place it back into the bowl to rest for 15 minutes. During this time, prepare baking soda bath.

4. In a small pot, combine 2 cups of water with 4 tbs of baking soda and bring to a boil. Once the baking soda is mostly dissolved, take mixture off heat and allow it to come down to a lukewarm temperature. Pour into a 9x9 baking dish once cooled down.

5. By now, the 15 minutes of dough resting time should be up. Take dough out of the bowl and flatten slightly with the palm of your hand. Cut dough into 8 sections (like a pizza). Roll each triangle into a long rope, about 19-20 inches long.

6. Shape dough as desired; into a traditional pretzel shape, twists, pretzel sticks, or pretzel bites. Place prepared pretzel shapes in the baking soda bath for 2 minutes. If the whole pretzel isn't covered by the water, spoon it on top of the areas is doesn't reach. Once the 2 minutes is up, carefully pick pretzel up either by your hand or with the help of a fork and place on prepared baking sheet. You may have to re-shape slightly. Sprinkle the pretzel with coarse salt while still wet (optional). Repeat these steps until all 8 pretzels are prepared and on the baking sheet(s).

7. Bake pretzels for 8-9 minutes or until golden brown. Remove from the oven and immediately brush the remaining melted butter.

8. These homemade soft pretzels are best served hot and fresh out of the oven but will keep for about 2 days stored at room temperature in an airtight container. Pop them in the microwave and they're good as new!

Recipe adapted from sprinklesomesugar.com by Alex Chesney, RD

Oatmeal-Raspberry Thumbprint Cookies

Chilly winter days were made for baking, don’t you think? There’s nothing I love more than hunkering down in my kitchen with some music playing in the background while I mix up some dough and roll it out. It’s soothing and comforting, and the end result is so delicious. This week I wanted to bake something that featured one of our jams, and thumbprint cookies immediately came to mind. They’re quick and easy, and super cute. Although these fall firmly into the treat category, this recipe features oats and whole wheat flour for a bump of fibre. Give them a try and let me know what you think!

Prep Time: 10 minutes

Bake Time: 10 minutes:

Makes: 3 dozen bite-sized cookies

Ingredients

1 ¾ cups old-fashioned oats, divided

¾ cups whole-wheat flour

1 teaspoon ground ginger

½ cup unsalted butter, at room temperature

¼ cup packed brown sugar

¼ cup white sugar

1 large egg

1 teaspoon vanilla extract

1/3 cup walnuts, chopped (optional)

¼ cup Thames River Melons raspberry jam

Instructions

1. Preheat the oven to 350⁰F. Prepare a large baking sheet (or two smaller ones) by lining with parchment paper or silicone baking mats. Set aside.

2. Grind ½ of the oats into a finely ground flour using a food processor, high-speed blender, or spice grinder. Transfer to a medium-sized bowl.

3. Add the flour, remaining oats, ground ginger, and salt to the oat flour and whisk to combine.

4. Next, beat together the butter and sugars using a stand mixer with a paddle attachment or an electric hand mixer. Use medium speed, and beat until light and fluffy (approximately 1 minute).

5. Add the egg and beat thoroughly. Then, beat in the vanilla.

6. Next, slowly add the flour mixture on low speed and beat until just incorporated.

7. Finally, gently fold in the walnuts (if using).

8. Using a spoon or small cookie scoop, measure about 1 tablespoon of dough from the bowl. Roll the dough between the palms of your hand to form a ball and place on the prepared cookie sheet(s).

9. Continue to scoop and roll, placing the balls of dough approximately 2 inches apart.

10. Use your thumb to press down on the middle of the dough ball. Fill each with a dab of raspberry jam.

11. Place the prepared cookie sheets into the preheated oven and bake for 5 minutes. Then, rotate the baking sheet from front to back (and between racks if using two pans!) and continue baking for another 3 to 4 minutes, until cookies are set but still soft.

12. Remove the cookies from the oven and cool for 1 to 2 minutes before transferring to a wire cooling rack to fully cool.

13. Store in an airtight container for 4 to 5 days. Enjoy!

Recipe modified from The Kitchn 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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Leek and Potato Soup

The weather has been unpredictable lately — snowy and cold one day then slushy and warm the next. Regardless of the temperature, one thing has remained constant, and that’s my desire for soup. The winter months have always made me crave this warm and comforting meal, and that hasn’t changed this year! Their ease and versatility are also a great selling point. I de!ided to start off 2019 with a classic: leek and potato!

Both leeks and potatoes are crops that keep well long after harvest. The farm has settled into a quiet rhythm for these next few months, but we do still have a few veggies kicking around the barn. I rescued a bundle of leeks and a handful of potatoes to pair with leftover veggies from my fridge and then hit the kitchen!

When preparing the potatoes, I washed them thoroughly then removed any eyes and marks, otherwise leaving the skin intact. As with many fruits and vegetables, the skin houses the majority of the nutrients, particularly the fibre! When it comes to leeks, many consumers are not aware of their nutrition content. Are you? Just in case, I’ll fill you in! Leeks contain an incredibly high amount of Vitamin K, a fat-soluble vitamin that helps our bodies heal wounds, and maintain the health of blood vessels and bones. Because it’s fat-soluble, it’s best absorbed when paired with fat. In this recipe, both the butter and the milk/cream contribute fat. Pretty neat, hey?

Overall, this soup is flavourful, creamy, and satisfying. It makes the perfect lunch for a chilly weekend, or a quick and easy dinner for those busy weeknights. Give it a try and let me know what you think!

*Serves 4-6

Prep Time: 10 minutes

Cooking Time: 25 minutes

Ingredients

1 tablespoon cooking oil or butter

3 large leeks*, white parts sliced into coins

2 cloves garlic, minced

1 bell pepper, diced

1 large carrot, diced (or 1 cup frozen diced carrots)

2 stalks celery, diced

½ teaspoon paprika

½ teaspoon dried thyme

¼ teaspoon pepper

¼ teaspoon salt

4 cups low-sodium vegetable stock

4 medium potatoes, cubed

½ cup milk or cream

Instructions

1. Heat oil or butter in a medium stock pot over medium heat. Add one small piece of leek and wait for it to start to sizzle.

2. Once sizzling, add the rest of the sliced leeks. Cook for 3 minutes or so, stirring frequently, until leeks are softened.

3. Add minced garlic and other diced vegetables. Cook for another 3-4 minutes, again stirring frequently.

4. Next, add herbs and spices, mixing until all vegetables are evenly coated. Cook for another 1-2 minutes.

5. Add the vegetable stock and the potatoes and bring to a boil. Once boiling, reduce heat to medium-low (maintaining a gentle simmer) and cook for approximately 20 minutes.

6. Once potatoes are softened, remove soup from heat. Blend the soup using an immersion blender or upright blender until a creamy consistency is achieved. Add the milk or cream and stir to combine.

*Be sure to wash the leeks very thoroughly, as although they are pre-washed before being sold, dirt has a way of working its way inside of this tasty veggie!

Recipe created by Alex Chesney, RD

Late Summer Chowder

Cooler weather is approaching, the official start of autumn is around the corner, and soup season has arrived! I’m looking forward to being able to comfortably use the stove and oven again and put them to work cooking up the tasty fall recipes I have in mind. To start us off we’ve got a hearty, delicious, and easy chowder. Flavour is built by cooking the vegetables in stages, and coating them with a lovely combination of spices. A low-sodium vegetable broth and just a dash of salt at the end will ensure a hearty-healthy final bowl, and all the wonderful vegetables featured make for a soup that is satisfying and filling. Take advantage of these still-in-season vegetables combined with comfortable cooking temperatures and try this recipe today. Let me know what you think!

Ingredients

1 tablespoon oil

1 red onion, diced

3 cloves garlic, minced

1 small jalapeno, diced (more or less, depending on spice tolerance!)

2 bell peppers, diced

2 cobs sweetcorn, cooked & removed from the cob

1 zucchini, diced

5 small red potatoes, cubed

1 teaspoon paprika, oregano, and parsley (each)

½ teaspoon thyme

2 tablespoons flour

3 cups low-sodium vegetable broth

1 cup milk

Salt & pepper, to taste

Instructions

1. Heat oil in pan over medium-high heat until hot. A handy trick to test the readiness of the pan is to toss in a small piece of diced onion along with the oil. When it starts to sizzle you know you’ve reached the right temperature!

2. Once hot, add all the onion to the pan. Cook for 5 minutes until translucent and softened.

3. Add the garlic and peppers and cook for another 5 minutes, stirring frequently.

4. Add the corn, zucchini, spices, and flour. Mix until vegetables are evenly coated with the spices & flour.

5. Next, slowly add the vegetable broth, stirring constantly.

6. Once all the broth has been mixed in, add the potatoes. Lower the heat slightly and bring the mixture to a simmer. Cook for 15-20 minutes, until potatoes are softened.

7. Add the milk and stir until hot.

8. Season with salt and pepper, to taste.

9. Enjoy!

Recipe created by Alex Chesney, RD

Southwest Pasta Salad

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

Ingredients

2 cups whole wheat pasta

1 can low sodium black beans, drained and rinsed

1 red pepper, diced

1 zucchini, diced

2 cobs corn, cooked and sliced off the cob

1 jalapeno pepper, minced

1 cup grape tomatoes, halved

¼ cup Greek yogurt

¼ cup mayonnaise

2 tablespoons lime juice

1 tablespoon milk

1 teaspoon paprika

1 teaspoon chili powder

3 cloves garlic, minced

Instructions

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

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

3. Add pasta to the vegetables and toss again.

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

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

6. Refrigerate until ready to serve – enjoy!

Recipe created by Alex Chesney, RD

Tomato, Corn, and Goat Cheese Flatbread

Here’s a fresh, sunny recipe for this rainy, dreary day featuring two of our favourite late summer veggies. Tomatoes are a great source of several key nutrients like vitamin C, vitamin A, and folate. They also contain lycopene, the nutrient that gives tomatoes their gorgeous red colour. In addition to being bright and colourful, lycopene is a powerful antioxidant. Meanwhile, sweet corn is also a nutrition powerhouse, giving you a healthy dose of fiber, magnesium, and potassium. Paired with a spread of goat’s cheese and freshly minced garlic, these vegetables make for a tangy, delicious, and filling flatbread. Remember, you can find the tomatoes, sweet corn, and garlic at our Innerkip Farm Market, Pick Your Own stand, or a Farmers’ Market near you. Let me know what you think of the recipe, and happy eating!

Ingredients

1 log goat’s cheese

2 large cloves garlic, minced

2 tablespoons olive oil

1 cup sweet corn kernels (from approximately 2 large cobs)

1 teaspoon chili powder

1 teaspoon paprika

¼ teaspoon black pepper

¼ teaspoon salt

2 tomatoes, sliced

4 whole wheat pitas (or something similar like naan bread)

1 cup arugula, for topping (optional)

Instructions

1. Preheat the oven to 425⁰F.

2. Bring a medium-to large pot of water to a boil and cook the corn for 5 minutes. Remove from the water and let cool. Once cool enough to handle, cut the kernels off the cob.

3. Toss the corn kernels with the chili powder, paprika, pepper, and salt.

4. Place the pitas onto a baking sheet. Slice the goat cheese into quarters and spread ¼ onto each of the pitas.

5. Next, sprinkle on the minced garlic, followed by a drizzle of approximately a ½ tablespoon of olive oil.

6. Spread the slices of tomato on top of the goat cheese, garlic, and olive oil.

7. Finally, sprinkle the corn on top of the tomato.

8. Pop the prepared flatbreads into the oven for about 15 minutes, until goat cheese is melted and bubbly, and corn and tomatoes are nicely browned.

9. If desired, top with fresh arugula for some extra crunch and a dose of greens. Slice & enjoy!

Recipe created by Alex Chesney, RD

Summer BBQ Side Dishes

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

Sweet & Smoky Corn on the Cob

Ingredients

6 cobs sweet corn, husked

½ cup butter, softened

2 teaspoons paprika

2 teaspoons chili powder

1 teaspoon garlic powder

½ teaspoon granulated sugar

½ teaspoon salt

½ teaspoon black pepper

2 tablespoons lime juice

Instructions

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

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

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

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

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

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

7. Serve with a wedge of lime and enjoy!

Parmesan Garlic Green Beans

Ingredients

1 lb. green beans

1 tbsp cooking oil

1/2 teaspoon salt

2 garlic cloves, minced

½ cup water

½ teaspoon red pepper flakes

¼ cup parmesan cheese

¼ cup whole wheat bread crumbs

Instructions

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

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

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

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

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

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

7. Serve and enjoy!

Recipes created by Alex Chesney, RD

Banana Blueberry Muffins

Today’s recipe is a spinoff of Gramma Nancy’s classic banana muffins, one of the first things I ever learned to bake. I’ve been making them for years, and absolutely love how moist and fluffy they are. They are quick and easy and make a great pairing for your morning coffee or the perfect afternoon snack. I love whipping them up on Sunday evenings so that we have a grab-and-go option for those busy weekdays.

In last week’s recipe I talked a lot about sugar. Many of those same concepts apply to muffins! Muffins purchased from fast food restaurants, grocery stores, or gas stations are usually more like cake. Again, we can look at the numbers to back this up. On that note, did you know that all fast food restaurants have nutrition information pamphlets available both in-store and online? They’re usually in a little holder on the wall near the napkin dispenser. If you don’t see them, just ask! It’s important to be informed as a consumer — if you have the knowledge you will be able to make smarter, healthier food choices.

Another fun fact about sugar involves another commonly debated macronutrient — fat. Low-fat diet fads have been popular since the 80s, and since then specialized low-fat products and recipes have made the rounds. It’s not uncommon to see products marked as low-fat on grocery store shelves and on fast-food menus. However, it’s important to be aware that when you remove fat from a product, you also take away some delicious taste. To make up for that, many food processors add other ingredients. Can you guess what the most popular replacement is? You got it — sugar! So that seemingly “healthy” low-fat muffin is now overloaded with sugar. Want a real-life example? Starbucks has two blueberry muffins; a standard one and one made with yogurt and honey. I think it’s safe to say that many people would assume that the yogurt version is healthier. I know I would! But when we look further, it turns out the regular blueberry muffin is home to 18g of fat and 28g sugar. Meanwhile, the yogurt version houses 16g of fat and 30g of sugar. So yes, it has less fat (but not that much less!) and the amount sugar actually increased. Either way, those numbers work out to 7 and 7.5 teaspoons respectively, more than half the recommended daily intake of added sugar. In the end, consumers aren’t being done any favours by the “low-fat” option. Recent research has begun to debunk the low-fat fads — since their popularization rates of obesity, diabetes, and heart disease have not decreased. Instead, they’ve all gone up. Obviously the low-fat craze hasn’t helped us.

Discussions like the above can feel confusing. What are you supposed to do if there isn’t really any good choice on the shelf? I once again offer you the solution of diving into your kitchen. Get cooking, and use whole, real ingredients. I promise you the taste will be better, and your body will thank you for it. Just so you know, these muffins have about 1 teaspoon per muffin, which is a whole lot less than the Starbucks version! Give them a try and let me know what you think!I’ll be sure to pass along your compliments to Gramma 😊

Prep Time: 10 minutes

Cooking Time: 20 minutes

Makes: 1 dozen muffins

Ingredients

¼ cup sugar

½ cup vegetable oil

2 eggs

3 ripe bananas, mashed

1 cup whole wheat flour

1 cup white flour

1 teaspoon baking soda

½ teaspoon baking powder

¼ teaspoon salt

¼ cup milk

1 cup blueberries, washed

Instructions

1. Line a muffin tin with muffin tin liners then set aside for later use.

2. Preheat the oven to 350˚F.

3. In a medium bowl, whisk together the sugar and oil. Once mixed, beat in the eggs. Finally, add the mashed bananas.

4. In a separate bowl whisk together the flours, baking soda, baking powder, and salt.

5. Make a well in the dry ingredients, and then pour in the liquid mixture.

6. Mix until just combined. Some lumps and pockets of flour will remain, and that’s okay! You don’t want to over mix, as this will lead to tough muffins.

7. Next, add the blueberries and the milk to the batter and carefully fold in.

8. Your batter is now ready to go! Use a spring-loaded ice cream scoop and begin to portion the batter into the individual muffin tin slots.

9. Once the muffin batter is portioned, pop the muffin tin into the preheated oven. Bake the muffins for 18-20 minutes, until the tops are golden and they spring back when you touch them.

10. Remove from the oven and cool to room temperature. Store in an airtight container on your counter for up to 5 days.

11. Enjoy!

Recipe modified from Grandma Nancy's original by Alex Chesney, RD

Lemon Ricotta Pancakes with Fresh Raspberry Sauce

Raspberries are my absolute favourite fruit, and for good reason! They’ve got a whole lot of goodness going for them, starting with their micronutrient profile. Similar to blueberries, raspberries are an excellent source of Vitamin C. We’ve talked about this before, but I’ll give you a little recap just in case. Vitamin C is a water-soluble vitamin (which means your body absorbs what it needs, filters the rest through your kidneys, and then excretes the excess out via urine) that assists with the absorption of non-heme (plant-sourced) iron, produces tissues that hold our muscles and bones together, and assists with healing of cuts and wounds. Additionally, Vitamin C is an antioxidant, and has been linked to brain and heart health and reduction in the occurrence of cancer and diabetes.

On another note, raspberries are a fibre powerhouse! Fibre is a non-digestible carbohydrate found in plant foods. Consuming enough of it is an essential part of a healthy lifestyle, as it helps regulate bowels, lower blood cholesterol levels, and keeps you feeling full for longer. Did you know that one cup of raspberries contains more than twice the amount of fibre found in a cup of strawberries or blueberries? In number form, one cup of raspberries packs in 8g of fibre, while strawberries and blueberries each provide around 3g per cup. Don’t get me wrong, all berries are a great choice, but extra fibre from raspberries is certainly a bonus! The average adult should aim for between 25 and 38 grams of fibre per day, which means that adding some raspberries to your breakfast in the morning will be a great start to meeting that recommendation.

Today’s recipe is another quick and easy one, with delicious results. Pancakes have long been found on the breakfast table thanks to their ease in preparation and ability to feed a crowd, but I personally find they can get a bit boring after a while. This boredom motivated me to switch things up a bit and try something new! I added ricotta to the pancake batter for a boost of protein and a fluffier end result, along with lemon zest for a flavour flair. The raspberry sauce is tangy but just sweet enough, and makes the perfect topper. Give them a try and let me know what you think!

*Serves 4

Prep Time: 10 minutes

Cooking Time: 20 minutes

Ingredients

1 ½ cups flour

2 tablespoons sugar

2 tablespoons baking powder

½ teaspoon salt

1 cup milk

½ cup ricotta

2 eggs

2 teaspoons lemon zest

2 tablespoons vegetable oil

4 cups fresh raspberries

¼ cup lemon juice

3 tablespoons sugar, or to taste

½ tablespoon cornstarch

1 tablespoon water

Oil for cooking

Instructions

1. Whisk together the dry ingredients (flour, sugar, baking powder, salt) in a large bowl. Set aside for a few minutes.

2. Next, grab another bowl and whisk together the milk and ricotta until smooth.

3. Crack the eggs into the milk mixture one at a time, whisking after each until smooth.

4. Add the vegetable oil and lemon zest and whisk once more.

5. Grab that bowl of dry ingredients again and make a well in the center. Slowly pour the wet ingredients into the dry, and carefully fold together.

6. Mix until well incorporated. The batter will be quite thick – that’s okay!

7. Place a non stick pan over medium-low heat and add 1 tablespoon of neutral cooking oil (canola works well!). Swirl the oil around so that the pan is evenly coated.

8. Begin to scoop the pancake batter into the pan. I used a ¼ measuring cup. My pancakes turned out super thick and fluffy but quite small. Feel free to use a larger size and/or spread out the batter more in the pan to achieve your desired pancake shape.

9. Cook the pancakes over medium/low heat until bubbles begin to appear on top. At this point, flip the pancakes and cook until golden brown on both sides.

10. Place the prepped pancakes into a warm oven or toaster oven to keep warm until breakfast is served. I like to turn the oven to 200⁰F, wait until it preheats, then turn it off again. This creates a nice warm environment that won't dry out your perfect pancakes.

11. Once the pancakes are ready, make your delicious raspberry sauce! Place the raspberries, lemon juice, and sugar into a small saucepan over medium heat.

12. The raspberries will begin to breakdown and the mixture will start to bubble. Continue to cook until it starts to thicken, about 5 minutes. Create a slurry with the cornstarch and water (mix together in a small container) then add to the raspberry mixture. Cook for approximately 2 minutes more, until the mixture has reached the desired consistency.

13. Grab your pancakes and slather with a dollop of sauce. Voila!

Recipe created by Alex Chesney, RD

Blueberry Parfait

The foundation of a parfait is the combination of yogurt, fruit, and granola. It’s a popular snack, found everywhere from large-chain coffee shops to gas station fridges to airport cafes. But did you know that these commercially produced parfaits are often laden with added sugar? For example, a Starbucks parfait packs in 19g of sugar and the version found at Timmies is home to even more ― 25g! That translates to 4.75 and 6.25 teaspoons respectively. According to the World Health Organization (WHO), added/free sugar should be limited to less than 5-10% of our total daily energy intake. This translates to no more than 12 teaspoons of added sugar per day for the average adult. For kids, it’s no more than 6 teaspoons. So that means that a fast food version of a parfait is going to contribute a lot of our daily recommended intake—from nearly half to more than all!

I do want to clarify that some of those grams of sugar will be coming from the naturally found carbohydrates (aka sugars) in the fruits, yogurt, and oats. At present nutrition fact labels unfortunately do not separate added (also known as “free”) sugars from these natural ones, but that may change in the future! For now, we have to rely on the ingredient list. If you see sugar as an ingredient, that means the product has had extra sugar added to it. And if sugar is one of the first ingredients on the list then be aware: there’s probably a lot of it! Now, I’m not saying carbohydrates or sugars are bad or evil. They play a big role in our diets, and it’s important to understand the different types (complex carbs like the ones found in fruits and whole grains vs. simple sugars found in white sugar and honey) and what they do for our bodies. I don’t believe that any food is innately bad, as long as it’s being consumed thoughtfully and in moderation. And one way to ensure moderation is to start making more foods from scratch, at home. Of course, I understand that sometimes there’s absolutely no time for at-home prep, and I get that! There will be crazy busy mornings, long road trips with no other options, and weekends spent at the arena for hockey tournaments. But if we can work towards making that Tim Horton’s parfait the exception and not the day-to-day habit, then we’ll be well on our way to a healthier lifestyle.

And finally, that brings us to today’s creation! A homemade yogurt parfait featuring farm fresh blueberries, a mixture of oats and chia seeds, and plain 2% Greek yogurt sweetened with a touch of our Melon Blossom Honey. Sweetening plain yogurt is a great way to control sugar intake. Pre-sweetened varieties often have an unnecessary amount of sugar added, but plain old yogurt is a bit too tangy for a lot of folks. Adding your own sweetener is a great in-between. The blueberry compote also brings lots of natural sweetness, so between the two this recipe is oh so sweet! Another bonus of this pretty parfait is the fiber it provides. The oats, chia seeds, and berries each contribute fiber and will leave you feeling full and satisfied. Finally, using plain oats and chia seeds vs. a commercially prepared granola will also help cut down the amount of sugar. Store-bought granola often gives the illusion of healthfulness but again is packed full of sneaky sugars. Give this homemade parfait a try and let me know what you think. Feel free to reach out with nutrition-related questions as well!

*Serves 4

Prep Time: 30 minutes

Cooking Time: None

Ingredients

4 cups blueberries, washed

1 cup water

½ teaspoon cinnamon

¼ teaspoon nutmeg

2 cups Greek yogurt

2 teaspoons honey

1 teaspoon vanilla extract

1 cup oats

¼ cup chia seeds

Instructions

1. To begin, make the blueberry compote. Combine the blueberries, water, cinnamon, and nutmeg in a small saucepan and place on the stovetop over medium/low heat.

2. Cook the berries with the lid off for approximately 15 minutes. Leaving the lid off while cooking allows for evaporation of some of the liquid, which helps the compote thicken. In this case, while you do want the mixture to thicken, you also want it to be runny enough to mix well with the yogurt.

3. While the compote cooks, prep your yogurt by whisking it together with the honey and vanilla.

4. Once the compote is ready, remove from heat. At this point you may allow the compote to cool and then refrigerate for later use. However, you can also use it right away! The warm compote and cool yogurt make a great pair.

5. Begin to assemble the parfaits! To start, find 4 glass containers – mason jars or drinking glasses both work well. Next, scoop ¼ cup of the yogurt mixture into the bottom of each jar. Top with 2 tablespoons of oats and a ½ tablespoon of chia seeds. Next, spoon in a few scoops of the blueberry compote. Repeat this layering (yogurt, oats, chia seeds, then compote) and top with any extra fresh blueberries.

6. Enjoy!

Recipe created by Alex Chesney, RD