Pick Your Own Meal Series: Blueberry Breakfast Cookies

PYO Meal Series: Blueberry Breakfast Cookies

Today we are bringing you our fourth Pick Your Own (PYO) recipe and third one featuring blueberries. Yes, blueberries again… we couldn’t resist, when the bushes look this beautiful!

Thames River Melons Blueberry Bushes in the Height of Summer!

These cookies are a perfect on-the-go breakfast for those hectic weekday mornings, or just as delicious enjoyed on the porch, sipping tea or coffee. Not only are they delicious and convenient,but they are packed full of nutritional benefits, too! A serving of 2 cookies provides 8.5 grams of protein and 4.6 grams of fibre for 2 cookies. Flavourful and filling? A winning combination! Check out the nutritional density section of this blog post for more information. 

In addition, there is a convenience and meal prep benefit to this recipe as well. You do not have to bake them all at once! The dough may be rolled into the shape of a log, wrapped in plastic, and placed in the freezer. To bake, remove dough from the freezer the night before and place in the fridge to dethaw. You may cut the log into rounds and place on a baking sheet (similar to oatmeal or chocolate chip cookie dough). This would be a perfect item to prep for busy weekday mornings, or to give to a friend in need of a helping hand. Lastly, keep us in mind when sourcing your eggs, as we have fresh eggs for purchase in the farm shop. 

Please tag us on Instagram (@thamesrivermelons) if you try this recipe!

Ingredients Ready to go!

Recipe

Makes two dozen (24 cookies)  

Ingredients

1 cup butter 

1 cup packed brown sugar

2 Thames River Melons eggs

2 tsp of vanilla

2 cups whole wheat flour 

2 cups quick oats

⅓ cup oat bran

2 tsp of cinnamon 

1 tsp baking powder

1 tsp baking soda

½ tsp fine salt

½ cup dark chocolate chips

1 and ½ cups Thames River Melons blueberries

1 cup walnuts, chopped

Instructions 

1. Preheat the oven to 350°F. 

2.  In a large bowl, whisk the butter and brown sugar for a minute or two, until pale and light. Whisk in the eggs and vanilla. The end product will be light and fluffy.  

3. In another bowl, stir together the flour, quick oats, oat bran, baking powder, baking soda, salt, and cinnamon. Slowly or little by little, add the dry ingredients to the wet butter mixture. Once combined, fold in chocolate, nuts (and/or seeds) and blueberries. 

4. Drop large spoonfuls or scoops (aim for about ⅓ cup each) onto a parchment-lined baking sheet. Flatten each cookie a bit with dampened fingers or a fork into patties about 1/2 -inch thick. 

5. Bake for 18-20 minutes, until set and pale golden around the edges but still soft in the middle. Transfer to a wire rack to cool. 

Cost 

PYO blueberries are $4.25/lb and this recipe calls for approximately ½ lb and a dozen eggs are $6.00. 

In total, the cost of the PYO blueberries is $2 and 2 farm fresh eggs is $1. 

Nutritional Density

Breakfast cookies are typically larger, lower in sugar, and higher in protein and fibre compared to a typical cookie.  These ones are filled with high-fibre oats, oat bran, and whole wheat flour and contain nuts, and fruit (dried, fresh, or frozen). Seeds may also be included. They are commonly consumed as a quick and easy breakfast snack. 

These particular creations highlight the in-season blueberries and contain a reasonable amount of protein and fibre considering they are a cookie!

*Please note, the nutrients per ingredient are based on 1 cup. In some cases, the recipe calls for less than 1 cup or 2 cups. Refer to the ingredient list to find out exactly how the protein and fibre amounts were calculated. 

Storage

These cookies will keep for 4-5 days on the counter, stored in an airtight container. If there are any left over after this, you can freeze them!

Modifications

This recipe may be modified to suit your needs. 

You may use frozen berries instead of fresh. 

You may use all-purpose flour instead of whole wheat, or half all-purpose and half whole wheat (but this will significantly decrease the nutrient content, making them a less desirable breakfast option).

As far as sweetener, you may use any of the options suggested in the recipe, or if you are trying to reduce your sugar intake you may use none at all, as the blueberries provide sweetness. 

You may also omit the chocolate chips completely, and replace with more nuts or seeds.

You may use a different nut (or sub for a seed, in case of allergies) - examples include chopped almonds, pumpkin seeds.

Recipe inspired by and modified by dietetic interns Lise Wolyniuk and Lexie Nobbs, from Cookies I have loved, by Julie Van Rosendaal, photographed by dietetic interns Lexie Nobbs and Lise Wolyniuk, and reviewed by Alex Chesney, RD

Reference:

Health Canada. (2023). Canadian Nutrient File. Government of Canada. Retrieved July 27, 2024, from https://food-nutrition.canada.ca/cnf-fce/newSearch.

Pick Your Own Meal Series: Blueberry Dutch Baby

Today we are featuring our third Pick Your Own (PYO) meal, a Blueberry Dutch Baby. The Thames River Melons blueberry bushes are in full production at this point in the season. This recipe is a delicious breakfast or dessert option that incorporates these in-season blueberries, plus it’s high in protein thanks to the 8 eggs, whole wheat flour, and whole milk that it contains. Keep us in mind when sourcing your eggs, as we have fresh eggs for purchase in our on-farm market. 

An important recipe note: the key to the success of this recipe is a very hot skillet and oven.

Please tag us on Instagram (@thamesrivermelons) if you try this recipe!

*Serves 8 

Ingredients

8 Thames River Melons eggs

2- 2.5 cups Thames River Melons blueberries

1 cup whole milk or 2% milk 

5 tbsp butter 

1/3 cup of Thames River Melons honey, granulated sugar, or maple syrup

1 cup all-purpose flour 

*we used whole wheat to increase the protein and fibre content 

*another option is to use half all-purpose and half whole wheat

2 tsp of vanilla

2 tsp of cinnamon 

1 tsp salt 

The juice of half a lemon and the zest of one lemon 

Optional, confectioners sugar to dust

Instructions 

1. Preheat the oven to 450°F. Over low/medium heat on the stovetop, place a 12 inch cast iron skillet while you prepare the batter. As noted above, a very hot oven is key to the success of this recipe!

2. Melt three tablespoons of butter in the skillet, then transfer to a blender. 

3. In the blender, add the milk, flour, eggs, sweetener of choice (honey/sugar/maple syrup), vanilla, salt, cinnamon, lemon juice + zest, and mix on medium for 30-40 seconds or until smooth. Do not overblend!

4. Turn the heat up to medium-high and put the remaining butter in the skillet. Let the butter melt, add the blueberries, and give the skillet a shake. 

5. Once the blueberries are bubbling, pour the batter over them and transfer the skillet to the oven right away. Bake until the Dutch baby is puffed and golden, about 15 to 18 minutes, depending on the oven.

6. Remove the skillet from the oven, and dust with confectioners sugar, if you wish or zest the remaining of the lemon peel. Cut and serve with more maple syrup.

Cost 

In total, the cost of PYO blueberries is $4.25 and 8 farm fresh eggs is $4. 

PYO blueberries are $4.25/lb and a dozen eggs are $6.00. 

Nutritional Density

1 cup of blueberries provides 2.6 grams of fibre and 9.7 milligrams of vitamin C (1). 

Protein per serving of this dish is 10 grams (6.3g from eggs, 2.6g from whole wheat flour, and 1g from whole milk). 

• 6.3 grams of protein per 1 large egg, therefore 1 serving contains 6.3 grams (1). 

• 20.8 grams of protein per 1 cup of whole wheat flour, therefore. 1 serving has 2.6 grams of protein from the flour (1). 

• 8.1 grams of protein per 1 cup of whole milk and 1 serving has 1 gram of protein (1). 

Fun Fact: anthocyanin is an antioxidant that gives blueberries their blue colour. Oxidation is a chemical reaction that damages our cells (2). Antioxidants like the ones found in blueberries, can help mitigate this by reducing the damage (2). 

Storage

The Dutch baby will keep in the fridge for 2 days, but it is best eaten right after baking!

Modifications

This recipe may be modified to suit your needs. 

You may use frozen berries instead of fresh. 

You may use all-purpose flour instead of whole wheat, or half and half. 

As far as sweetener, you may use any of the suggested or if you are trying to reduce your sugar intake you may use none at all, as the blueberries provide sweetness. 

Recipe photographed by dietetic interns Lexie Nobbs and Lise Wolyniuk. Recipe derived and modified from Alexandra's Kitchen (https://alexandracooks.com)and photographed by dietetic interns Lexie Nobbs and Lise Wolyniuk, and reviewed by Alex Chesney, RD

References:

1. Health Canada. (2023). Canadian Nutrient File. Government of Canada. Retrieved July 24, 2024, from https://food-nutrition.canada.ca/cnf-fce/newSearch.

2. Pruteanu, L. L., Bailey, D. S., Grădinaru, A. C., & Jäntschi, L. (2023). The Biochemistry and Effectiveness of Antioxidants in Food, Fruits, and Marine Algae. Antioxidants (Basel, Switzerland), 12(4), 860. https://doi.org/10.3390/antiox12040860

Pick Your Own Meal Series: Whole Beet & Blueberry Salad

Hello, from your 2024 dietetic interns! We are featuring our second Pick Your Own (PYO) meal which is a ‘Whole’ Beet & Blueberry Salad. ‘Whole’ beet refers to using the entire beet in the recipe, from the leaves, to the stalks, and all the way down to the beetroot itself. Did you know that the beet leaves contain more fibre, calcium, and iron per gram than the beetroot?! 

Ingredients ready to go!

As dietetic interns, it’s important for us to create recipes that involve minimal waste, as food waste is increasing in Canada. Research from this article shows that in London, Ontario it was estimated that households disposed up to approximately 3.0 kg of food waste each week or about 150 kg annually. That’s a lot of food getting thrown out! Food waste has negative social, financial, and environmental impacts, and the more aware we can be the better.

Please tag us on Instagram (@thamesrivermelons) if you try this recipe!

Every mouthful of this dish provides a different experience. The blueberries and candied walnuts provide a slight sweetness, the beets add a woody, neutral flavour, while the goat cheese adds creaminess and tang.  This salad would pair beautifully with a gourmet burger or steak. Here at the farm, we have our own herd of Black Angus cattle, and we sell ground beef, burgers, and steak in our farm shop. The best part is, this recipe uses almost exclusively ingredients from our farm! Right now, our PYO patch is full of beets and blueberries for picking. 

*Serves 5-6

Ingredients

Salad

7 small Thames River Melons beets, washed and cubed 

4-5 cups of roughly chopped beet greens and stalks

1 ½ cups of Thames River Melons blueberries, washed

1 Thames River Melons mini cucumber, quartered and sliced 

140g goat cheese, plain

10 Thames River Melons basil leaves

1 tbsp olive oil

Candied Walnuts

½  cup walnuts 

1 tbsp butter 

1 tbsp Thames River Melons honey

Dressing

⅓ cup olive oil

2 tbsp Thames River Melons honey

2 tbsp Thames River Melons blueberry jam 

1 lemon, juiced

Salt and pepper to taste

Instructions 

1. Preheat the oven to 400°F

2. Separate beets from greens, and soak beet greens in cold water. 

*Optional step: separate stems from the leaves and cut them into small rounds to add to salad (similar to celery)

3. Wash and dice  beets into 1/2  x 1/2 inch cubes and place on a baking sheet, drizzle with olive oil, salt & pepper, and mix. Place in the preheated oven for 25 minutes or until fork tender

4. Next, candy the walnuts by adding honey and melted butter to a bowl and toss the walnuts. Place walnuts on a baking sheet and bake in the oven for 5 minutes (last 5 minutes that beets are cooking)

5. Meanwhile, drain beet greens and rinse. Cut beet greens (leaving the stem) into bite sized pieces, and place into a bowl

6. Cut cucumber and place on top of beet greens. 

7. For the dressing, add olive oil, honey, jam, and lemon juice to a jar and shake or whisk for 1-2 minutes or until everything is mixed together.

8. Remove the beets and walnuts from the oven. 

9. To assemble the salad, start by adding half the salad dressing to the bowl and toss the beet greens in it. Add the cucumber, beets, walnuts, and chopped basil.

10. Top with crumbled goat cheese, drizzle the rest of the dressing over the salad, add salt and pepper to your taste, and enjoy!

Enjoy!

Cost 

In total, the cost of the PYO vegetables and fruit for this salad was $4.66. 

PYO blueberries are $4.25/lb and PYO beets/beet greens and cucumbers are $1/lb.

This recipe calls for approximately 1/2 lb of blueberries, 2 lbs of beets plus greens, and 0.32lbs of cucumbers. 

Nutritional Density

100g of blueberries provides 2.6 grams of fibre and 9.7 milligrams of vitamin C (1).

100g of raw beets contains 1.9g of fibre, 16 mg of calcium, 0.80 mg of iron. (1) 

100g of raw beet greens contains 3.7 g of fibre, 117 mg of calcium, and 2.57mg of iron (1).

100g of walnuts provides 6.7 g of fibre, 2.91 g of iron, and an abundance of electrolyte minerals (1).

Did you know dark leafy greens are rich in calcium? Calcium is a mineral that is essential for building strong bones.  

Beets and beet greens are also rich in iron. Iron helps your body create blood cells and carries oxygen throughout the body. 

Per serving, this salad contains approximately 4g of fibre, which is 16% of an adult female's daily fibre needs and 11% of an adult male's daily fibre needs.

Storage

This salad will keep in the fridge for 4 days. If planning to make ahead, we recommend keeping the beet greens separate and adding at time of consumption. 

The dressing will keep for 5-7 days in an airtight container in the fridge.

Waste Less Notes 

You may not use all of the beet greens. The remainder of the beet greens can be used to make another salad or they are lovely sautéed with butter as a side dish. 

Modifications

This recipe may be modified to suit your needs. You may substitute beet greens for kale, spinach or other greens you have on hand. As far as fruit and fruit jams, you may substitute the blueberries for peaches or strawberries, and peach/strawberry jam. The nuts can be switched out for pecans or if you are nut free, pumpkin seeds. Get creative!

Recipe developed and photographed by dietetic interns Lexie Nobbs and Lise Wolyniuk and reviewed by Alex Chesney, RD

Reference

Health Canada. (2023). Canadian Nutrient File. Government of Canada. Retrieved July 17, 2024, from https://food-nutrition.canada.ca/cnf-fce/newSearch.

Pick Your Own Meal Series: Breakfast Edition!

Easy Frittata, featuring PYO produce!

Over the summer we are excited to bring you recipes featuring produce from our PYO (Pick Your Own) patch! Each recipe will be easy, delicious, nutritious, and budget friendly. There is no better feeling than picking your own food from the dirt it was grown in and preparing a meal from scratch with it. We look forward to having you visit our farm and try these dishes yourself, using your harvest. The whole experience can be a great activity to enjoy with family or friends. 

Please tag us on Instagram (@thamesrivermelons) if you try any of our PYO recipes – we would love to see them!

Ingredients ready to go!

The first recipe in this series is a breakfast (or brunch) frittata, perfect for hosting on summer weekends, as you can feed a crowd or just a few folks by easily adjusting the recipe up or down.  This is also a host-friendly meal because it’s easy to whip up while guests are gathered, or the frittata can also be made ahead of time. The best part: this recipe uses almost exclusively ingredients from our farm! Right now, our PYO patch is full of kale and zucchini for picking. Our chickens have been busy laying, and you can purchase fresh eggs in our farm shop. We also sell a variety of local cheeses from Gunn’s Hill.

Kale and zucchini are sources of dietary fibre, as well as an abundance of important vitamins and minerals.

Kale contains 2.4 grams of fibre/100 grams. This recipe contains 7.2 grams of fibre in total, from the kale. Kale also contains vitamin C (120 mg/100g), important for immune health, and calcium (150 mg/100g), important for healthy bones and teeth (1). 

Zucchini contains 1 gram of fibre /100 grams, and is a good source of potassium (261 mg/100g) and phosphorus (38 mg/100g), both important electrolytes (1). This recipe contains 3.6 grams of fibre from the zucchini.

Eggs are a complete protein (meaning they contain all 9 essential amino acids that our bodies cannot produce by themselves), helping to keep our bodies functioning optimally, and keep us satiated, with approximately 6-7 grams in a large egg. 

Finally, herbs are an excellent way to provide flavour without the need to add too much salt, plus they add to the visual appeal of a dish. 

Ingredients

Serves 7-8, and can be adjusted up or down as needed. Keep in mind that if you adjust, you will need to adjust the number of eggs and vegetables, to ensure they are proportioned well.

4-5 cloves Thames River Melons garlic, minced (garlic is available for PYO or for purchase at our farm shop)

1/2 cup Spanish onion, chopped (these aren’t ready for picking on our farm just yet, but they will be available in late July)

8 Thames River Melons eggs 

1/3 cup whole milk or heavy cream (using a dairy-free milk alternative is also an option here!)

2 large stalks (300 grams) of Thames River Melons kale, chopped

1 medium (360 grams) Thames River Melons zucchini, chopped into quarter inch pieces 

Salt and pepper to taste

Fresh herbs of your choice (we used Thames River Melons dill and basil) 

Cheese of your choice (we used shredded mozzarella). 

Instructions

1. Preheat the oven to 400°F.

2. In an oven-safe 12” pan or cast-iron skillet, warm olive oil over medium heat.

3. Prepare vegetables: wash, then chop kale and zucchini, dice onion, and mince garlic. 

Although you can eat the entire kale stalk, it is preferable to ‘devein’ it. Fold the stalk in half to make this more efficient. Slice along the inside edge, from bottom to top. For a demonstration, see video below.

4. In a large bowl, crack eggs, add milk or cream, and whisk gently to combine. The key to get a silky-smooth texture is to avoid over-whisking, which creates bubbles. Set aside. Add salt and pepper to taste if you would like. 

5. Add onion to the warm skillet, and stir occasionally, until translucent and beginning to caramelize. 

6. Add chopped vegetables, and minced garlic. Sauté on medium for approximately 10 minutes, or until tender but still crisp.

Pre-cooking the vegetables ensures your frittata will not be soggy as some moisture in them will have had a chance to evaporate.

7. Remove from the element and pour the egg mixture into the skillet (you may need to tilt the pan to evenly distribute the egg). Do not mix or you will end up with scrambled eggs! 

8. Sprinkle cheese and herbs of your choice over the top (we sell Gunns Hill cheese in our farm shop). You can use gouda, feta, cheddar, anything you like!

9. Cook on medium heat until the edges begin to set (this should not take long; you want to do the majority of the cooking in the oven), and then transfer to the oven to bake for 8 minutes. 

10. Remove the finished frittata from the oven and add a sprinkling of fresh herbs and more cheese to the top if you like. Allow to cool before slicing and serving.

The finished product!

Cost

In total the PYO herbs, zucchini, and kale purchased on the farm cost $3.21 . In general PYO prices are half-price of our pre-picked produce. 

A dozen of our eggs costs $6.00, bringing the total to $9.21.  We only used 8 eggs, so $7.21 is actually more accurate.

Storage

This dish will keep for up to 4 days in an airtight container in the refrigerator, so for a smaller household this is an excellent make-ahead-of-time meal to take for an on-the-go breakfast throughout the week.

Modifications

Other vegetables you can use include bell pepper (available soon in our PYO patch), spinach, asparagus (available in our farm shop, and PYO in the Spring) or Swiss chard. 

We used a 12” pan but you can certainly size down and just use less eggs, cream, and vegetables. Another idea is to divide the frittata mixture in a muffin pan for littles, or for using on breakfast sandwiches between an english muffin.

Recipe and blog post developed and photographed by dietetic intern Lise Wolyniuk and reviewed by Alex Chesney, RD

Reference:

Health Canada. (2023). Canadian Nutrient File. Government of Canada. Retrieved July 12, 2024, from https://food-nutrition.canada.ca/cnf-fce/newSearch .

Rhubarb Simple Syrup

Makes ~1.5 cups

Ingredients

1 lb rhubarb, washed, trimmed, and chopped into chunks

4 cups water

2 cups sugar

Instructions

1. Combine rhubarb and water in a medium-sized pot and place on the stove over medium heat.

2. Cook until softened and rhubarb is broken down.

3. Once softened, strain the liquid out into a bowl. You can discard the rhubarb pulp, or save for using later in baking or other recipes.

4. Transfer the liquid back to the pot, stir in the sugar, and bring the pot to a boil.

5. Reduce heat and simmer mixture for 5 minutes.

6. Let cool, then transfer to a jar or bottle. Use in sparkling water, cocktails, or salad dressings.

Recipe developed and photographed by Alex Chesney, RD

Pulled Beef

For tacos, nachos, quesadillas, pulled beef sandwiches, and more!

Ingredients

1 (2 ½  – 3 pound) Blade Roast or Blade Steaks

2 tablespoons chili powder

4 teaspoons ground cumin

2 teaspoons salt

2 teaspoons black pepper

1 teaspoon garlic powder

1 teaspoon onion powder

1 teaspoon paprika

Pinch of red pepper flakes

(Or, instead of the above spices use 2 x 1 ounce taco seasoning packets)

1 cup Thames River Melons salsa

1/2 cup low sodium beef broth

Instructions

1. Trim any large exterior fat, then place the roast in the slow cooker and rub the seasoning mix over all sides of the meat. Top with the salsa and beef stock.

2. Cook on low for 8 to 10 hours or on High for 5 to 6 hours, until the meat easily shreds.

3. Use tongs to transfer the beef to a cutting board. Discard any remaining bones and most of the liquid in the cooker, leaving about 2 tablespoons. Using two forks, shred the meat and return it to the remaining juices to keep moist.

4. Keep in the slow cooker on warm until ready to enjoy.

5. Use to top nachos (that’s what I did!) or in tacos, quesadillas, or sandwiches.

Kale, White Bean, and Beef Stew

Ingredients

1 rib steak, fat trimmed off and cubed

1 tablespoon each cooking oil and butter

½ onion, diced

2 cloves garlic, minced

1 carrot, peeled and diced

1 bell pepper, diced

1 cup mushrooms, washed and sliced

1 teaspoon dried thyme

½ teaspoon red pepper flakes

6 cups beef broth

½ sweet potato, washed, peeled, and diced

1 can white beans, drained and rinsed

½ cup orzo

1 bunch kale, washed and chopped (~2 cups)

Ingredients

1. Add cooking oil and butter to a large pot and place on the stove over medium heat.

2. Add cubed rib steak and thoroughly brown on all sides.

3. Once browned, remove steak from the pot and place in a bowl. Set aside for later use.

4. Transfer onion, garlic, carrot, bell pepper, and mushrooms to the pot and cook until softened and browned.

5. Once vegetables are cooked, add thyme and red pepper flakes and stir until thoroughly coated.

6. Add beef broth, beans, sweet potato, and orzo then bring pot to a boil.

7. Reduce heat and simmer for 20 minutes, until sweet potato and orzo are fully cooked.

8. Add kale and cook until softened and wilted.

9. Serve with crusty bread and slices of your favourite cheese for the perfect cold-weather meal.

Recipe developed and photographed by Alex Chesney, RD

Rhubarb Vinaigrette

Makes ~1.5 cups

Ingredients

1 cup rhubarb, washed, trimmed, and cut into chunks

¼ cup water

2 tablespoons Melon Blossom Honey

2 teaspoons apple cider vinegar

½ teaspoon lemon juice

1 teaspoon Garlic Scape Mustard

¼ cup olive oil

1 clove garlic, minced

Kosher salt to taste

Instructions

1. Add rhubarb and water to a small pot and cook over medium-low heat until rhubarb is softened and broken down.

2. Transfer mixture to a cup and blend with an immersion blender. Make sure the cup is wide enough to fit the blender but narrow enough that the blade can be submerged!

3. Mix remaining ingredients into the blended rhubarb mixture. Serve with your favourite salad, and if you don’t use it all at once store in mason jar for later use. This will keep for up to a week!

Recipe developed and photographed by Alex Chesney, RD

DIY Fruit-on-the-Bottom Yogurt Cups

Ingredients

4 x 250mL jars (old jam jars)

2 cups strawberries, washed and hulled (frozen work too!)

¼ cup water

1 teaspoon vanilla extract

1 tablespoon strawberry jam

2 cups plain yogurt

1 tablespoon sugar

1 teaspoon vanilla extract

Instructions

1. Add prepared berries and water to a small pot and cook over medium until mixture bubbles and berries are softened.

2. Stir in 1 teaspoon vanilla and jam and cook for two more minutes.

3. Let cool completely. While waiting, whisk remaining teaspoon of vanilla into the yogurt along with 1 tablespoon of sugar.

4. Once berries are cool, evenly distribute into the bottom of the 4 empty jam jars.

5. Top each jar with ½ cup of yogurt mixture.

6. Screw tops on jars and store in the fridge. When ready to eat, feel free to add toppings: ground flax, chia seeds, hemp hearts, pumpkin seeds, and more!

Recipe developed and photographed by Alex Chesney, RD

Cooking with Carrot Tops

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

Here are three simple carrot top recipes to try:

1.     Carrot Top Soup

Ingredients

-       1 bunch of carrots with leaves (carrots coined) 

-       1 tablespoon olive oil 

-       1 medium yellow onion (diced) 

-       4 stalks of celery (sliced) 

-       1 tablespoon of garlic (minced) 

-       2 dried bay leaves 

-       8 cups vegetable stock 

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

-       Salt and pepper to taste 

Instructions

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

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

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

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

1.     Carrot Top Pesto

Ingredients

-       1 cup carrot leaves 

-       1 cup of spinach 

-       ¼ cup roasted cashews 

-       1 tablespoon garlic 

-       ½ cup olive oil 

-       ¼ cup grated parmesan 

-       Salt & pepper to taste 

Instructions 

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

1.     Sauteed Carrot Tops

Ingredients

-       4 cups of carrot tops

-       4 tablespoons garlic (minced)

-       3 tablespoons olive oil

-       Salt & pepper to taste

Instructions 

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

Tips for using carrot tops effectively

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

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

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

Potato Ham Soup

Servings: 6

Ingredients:

2 tbsp butter

3 cloves garlic, minced

1 white onion, chopped

1 medium sized carrot, chopped

1 celery stalk, chopped

4 white potatoes, chopped to bite sized

½ head of cauliflower, roughly chopped to bite sized pieces

1 ham steak (or about 1 cup ham), chopped

6 cups vegetable stock

¼ cup cream

1 tsp thyme, ground

Salt and pepper to taste

Instructions:

1. In a large pot, melt the butter. Add the onions, carrots, and celery and saute until tender. Add the garlic and stir for 1 minute.

2. Add the vegetable stock, and potatoes to the pot. Cook on low-medium heat for about 10 minutes. Add the cauliflower and ham and continue to cook until cauliflower and potatoes are tender.

3. Add ground thyme, and season with salt and pepper. Remove from heat and stir in cream.

4. Serve hot.

Note: you can serve this topped with cheddar cheese, bacon bits, a dollop of sour cream, and sliced green onions for added freshness and flavour!

Root Vegetable Sheet Pan Dinner

Sheet pan dinners are super easy and filling! You can omit the protein and use this as a side dish as well. Use any vegetables that you like and that you have on hand. This is a great way to use up those veggies that aren’t looking so fresh, but because we are roasting them, they are perfect for the job!

Ingredients: recommendations only

2 medium carrots, cut into wedges

1/2 onion (red/yellow/white, whatever you have!)

1 parsnip

½ beet, chopped (will change the colour of other vegetables on the pan)

5 mushrooms, cut into quarters

1 head of broccoli

2-3 potatoes (white, red, sweet, whatever you want!)

5-6 Brussels sprouts, halved

5 turkey sausages (if using as a meal)

2-3 generous tablespoons of olive oil or another

1 tsp garlic powder

1 tsp onion powder

½ tsp Italian seasoning

Instructions:

1. Preheat the oven to 375°F.

2. Cut up all vegetables and slice turkey sausages. Lay out on a roasting pan.

3. Cover in oil, and seasonings.

4. Bake for about 40 minutes, or until potatoes are soft.

Butternut Boursin Sauce

Ingredients

3 cups cubed butternut squash (approximately ½ a squash)

1 block Boursin cheese

½ teaspoon garlic powder

½ teaspoon paprika

½ teaspoon thyme

½ teaspoon onion powder

2 tablespoons canola oil

1 tablespoon balsamic vinegar

½ teaspoon maple syrup

Salt & pepper to taste

½ cup broth

Sage

Instructions

1. Preheat oven 425°F.

2. Place butternut squash in a 9 x 13 dish, then add oil, spices, vinegar, and maple syrup.

3. Season with salt and pepper to taste, then stir to ensure all cubes of squash are coated in oil and the other flavours.

4. Make a space in the middle of the pan and add the block of Boursin cheese.

5. Transfer the prepared pan to the preheated oven and bake for 40 minutes, until squash is browned and softened.

6. Transfer the squash and cheese to a blender or food processor, and blend until smooth.

7. Loosen up the mixture with broth as desired.

8. This sauce can be used in lasagna, as a sauce for mac & cheese, or to coat cooked orzo. Or try making a rice casserole with it! The options are pretty endless.

9. If you want to add a fancy garnish, fry sage leaves in canola oil and place on top.

Recipe developed & photographed by Alex Chesney, RD

Baba Ganoush

Ingredients

2 medium eggplant

2 tablespoons canola oil

2 cloves garlic, roasted or grated

¼ cup tahini

¼ cup canola oil

3 tablespoons lemon juice

¼ teaspoon cumin

¼ teaspoon paprika

¼ teaspoon cayenne pepper

Salt and pepper to taste

Pickled red onions, paprika, and extra canola oil for garnish

Instructions

1. Preheat oven to 425°F. Line a baking sheet with parchment paper and set aside.

2. Wash eggplant then slice off the tops (be careful, they can be prickly!) and then slice each one in half.

3. Brush the eggplant with the 2 tablespoons of canola oil on all sides.

4. Place the eggplant cut-side down on the prepared baking sheet, then poke holes on the top side.

5. Transfer the eggplant into the preheated oven, and bake for 30 minutes, until eggplant are wrinkled looking and the side facing the pan is nicely browned.

6. While the eggplant roasts, prepare the rest of your ingredients: tahini, canola oil, lemon juice, spices, salt, and pepper.

7. Let the eggplant sit for 10 minutes of so, until cool enough to touch.

8. Scoop the roasted flesh out, and transfer to a thin tea towel.

9. Squeeze as much liquid as possible out of the eggplant flesh. You’ll be surprised how much there is! In the end you should get around 1 cup of roasted eggplant, with the excess moisture removed.

10. Place the drained eggplant into a mixing bowl, and add the remaining ingredients. Use an immersion blender to mix until smooth. Transfer to a serving bowl, and top with pickled onion (optional, but pretty!), a few more pinches of paprika, and extra canola oil.

11. Serve with cut up veggies and crackers/pita/mini naan bread for dipping.

12. Enjoy!

Leek & Potato Gratin

Ingredients

Filling

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

2 tablespoons salted butter

1 teaspoon thyme

1 teaspoon paprika

1 tablespoon all-purpose flour

1 head roasted garlic, cloves removed and puréed*

1 cup milk

½ cup Parmesan cheese

4 – 5 potatoes, washed and thinly sliced

¼ cup milk

Breadcrumb Topping

½ cup breadcrumbs

1 tablespoon Parmesan

1 tablespoon salted butter, melted

Instructions

1. Preheat the oven to 400°F.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Recipe developed & photographed by Alex Chesney, RD
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Oven-Charred Okra

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

Ingredients

1 quart okra

2 tablespoons salted butter, melted

1 teaspoon paprika

1 teaspoon garlic powder

1/2 teaspoon brown sugar

1/4 teaspoon salt

1/4 teaspoon black pepper

Instructions

1. Preheat oven to 425°F.

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

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

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

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

6. Mix to coat again.

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

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

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

Recipe developed & photographed by Alex Chesney, RD

Stuffed & Air-Fried Zucchini Blossoms

Squash blossoms are found in the cuisine of many cultures, such as Italian and Mediterranean dishes. Often referred to as delicacies, they are typically only found at farmers’ markets, so try to get your hands on them while you can!

Stuffed squash/zucchini blossoms may not be familiar to everyone, but they make for a unique appetizer or addition to many dishes. Our suggestion is to be creative and make them your own! That’s exactly how we approached developing the following recipes, grabbing whatever ingredients we had in the garden and trying a number of unique combinations.

Ingredients: Batter

1 cup all-purpose flour

1 cup water, room temperature

Tip: Prepare the batter with oat flour to make the recipe gluten-free/ Celiac-friendly.

Ingredients: Filling

1 block cream cheese

+ additional spices, herbs, fruits and vegetables (5 variations listed below)

Tip: To have softer cream cheese to work with, remove the block from the fridge about two hours prior.

1. Chocolate Strawberry Cheesecake (4 blossoms)

4 large strawberries

1 teaspoon honey

Topping:

1/4 cup semi-sweet chocolate chips, melted

icing sugar

2. Pumpkin Spice Cheesecake (4 blossoms)

1 tablespoon pumpkin spice

1 teaspoon honey

3. Herb & Garlic (4 blossoms)

1 clove garlic, minced

1 tablespoon fresh parsley, chopped

scant ½ teaspoon dried thyme

1 onion slice, chopped

salt & pepper (to taste)

4. Spicy Dill (4 blossoms)

3 tablespoons fresh dill, finely chopped

½ teaspoon red pepper chili flakes

5. Jalapeño (4 blossoms)

2 green onion tops, chopped

1 jalapeño, diced

1 clove garlic, minced

salt & pepper (to taste)

Instructions

1. Prepare all ingredients according to the suggestions above (e.g., mince, dice, etc.) and set aside.

2. Gently rinse blossoms with water and dry with a paper towel. It’s okay to open the petals (even if they tear a bit) to ensure there aren’t any bugs. The entire flower is edible, but most people remove the bud from the inside (called the stamen) and the stem from the base of the flower.

3. In a medium-sized bowl, whisk together the flour and water to create the batter. Set aside for at least 10 minutes.

4. Preheat air fryer to 370°F.

5. For each flavour variation, combine all ingredients together in a small bowl and fill each blossom with about 1 ½ tablespoons of the mixture. To make the filling step easier, transfer your filling to a piping bag. If you don’t own one of these, don’t worry! You can make a quick & easy at-home version by filling a Ziploc bag and snipping off one corner.

6. After the blossoms are filled, carefully coat the outside with batter. Although a bit messy, we found it easiest to do this by hand. Try your best to close the flower so that the filling doesn’t run out when frying.

7. Evenly coat the air-fryer basket with olive oil and lay down 6 battered blossoms, ensuring they’re evenly spaced. You may be able to fit more depending on the size of your basket.

8. Fry for 12 min, carefully flipping halfway.

   Tip: After frying, if the blossoms are stuck to the bottom of the basket, give them 10 min to cool and they will be easier to remove.

Recipe developed by Alissa Debruyne and Emma Van der Burg, 2023 Dietetic Interns

Whole Roasted Cauliflower

Ingredients

1 head cauliflower

3/4 cup canola oil

3 tablespoons lemon juice

1 1/2 teaspoon maple syrup

1 1/2 teaspoon paprika

1 1/2 teaspoon thyme

1 1/2 teaspoon nutritional yeast

2 cloves garlic, minced

3/4 teaspoon salt

3/4 teaspoon pepper

1/2 teaspoon red pepper flakes

Instructions

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

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

3. Preheat the oven to 400°F.

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

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

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

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

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

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

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

Recipe developed & photographed by Alex Chesney, RD

Oven-Roasted Grape Tomatoes

Ingredients

1 pint grape tomatoes

2 tablespoons olive oil

1/4 teaspoon salt

1/4 teaspoon pepper

1/8 teaspoon red pepper flakes

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

Instructions

1. Preheat the oven to 425°F.

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

3. Drizzle with olive oil and stir to coat.

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

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

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

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

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

Recipe developed & photographed by Alex Chesney, RD

Creamy Corn Dip with Oven-Baked Kettle Chips

Ingredients

2 cobs corn, boiled and kernels cut off

½ cup yogurt or sour cream

¼ cup mayonnaise

½ cup cheddar cheese

¼ cup cream cheese, softened

2 tablespoons parmesan cheese, divided in half

Red pepper flakes

1 teaspoon paprika

1 teaspoon chili powder

1 teaspoon lime juice

3 green onions, diced

4 potatoes, very thinly sliced

Canola oil

Spices

Instructions

1. Preheat oven to 425°F.

2. Bring a large pot of water to a boil over high heat.

3. Add the husked cobs of corn to the water and boil until bright yellow, around 6 – 7 minutes.

4. Remove the corn from the boiling water and once cool enough to handle cut the kernels off the cob.

5. While the corn cools, combine yogurt, mayonnaise, cheeses (except for 1 tablespoon of Parmesan), spices, lime juice, and green onions in a medium bowl and mix thoroughly. Add corn kernels and mix again.

6. Transfer the dip mix to a 9-inch round pie plate or an 8x8 square baking dish that has been greased with cooking spray. Smooth into an even layer then sprinkle with the remaining 1 tablespoon of Parmesan.

7. Transfer the dish to the oven and bake for 30 minutes.

8. During the first 10 minutes of baking, wash and very thinly slice your potatoes.

9. Add the potato slices to a bowl, drizzle with oil, and sprinkle with spices (your choice! I went with chili powder, oregano, and garlic powder) as well as salt and pepper.

10. Spread the seasoned and oiled potato slices into a single even layer on baking sheets lined with parchment. You will likely need two sheets, as it’s very important for the potatoes to be spread out, and not touching. This will help get them nice and crispy!

11. Bake for 20 minutes, until golden brown and crispy.

12. Remove the dip and the chips from the oven and enjoy them together. This dip can also be served as a sandwich spread, or a taco-topper.

Recipe developed & photographed by Alex Chesney, RD