Gussied Up Grilled Cheese

Grilled cheese is a classic – it’s quick, easy, reliable, and delicious. Now, the standard grilled cheese consists of bread, butter, and cheese. But this is just the beginning! There are tons of possible variations, and today I’ve got one for you featuring one of our favourite summer berries. This grilled cheese still relies on the good ole bread and butter but adds a twist with its combination of balsamic blueberry compote and sharp, tangy goat’s cheese. Sweet and savoury have long been a popular combination, and this recipe proves it to be true once again.

This tasty sandwich is packed full of fiber, thanks to the whole wheat bread and blueberries. Blueberries are also a great source folate (which contributes to production of red blood cells, a healthy heart, and prevention of some birth defects) and potassium (important for our bone, kidney, nerve, and muscle health). Further, blueberries are rich in Vitamin C, which plays an important role in the absorption of plant sources of iron, and bone and muscle health. Additionally, Vitamin C is one of many antioxidants found in blueberries. Antioxidants have been linked to heart health and improved cognitive function as well as reduction in cancer and diabetes.

One last fun fact about blueberries – there’s no waste involved, and they are ultra-fast to prepare! Unlike strawberries which must be hulled, blueberries simply need a quick rinse before they’re good to go.

Overall, you really can’t go wrong with blueberries! And this recipe is a real show stopper. Impress your guests this weekend with our gussied up grilled cheese.

*Serves 4

Ingredients

Balsamic Blueberry Compote

2 cups blueberries, washed

½ cup water

2 teaspoons honey

4 teaspoons balsamic vinegar

1 teaspoon ground dried rosemary

Sandwich

8 slices bread of choice

4 tablespoons butter, softened

1 log goat’s cheese

Instructions

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

2. Cook the berries with the lid off for approximately 20 minutes. Leaving the lid off while cooking allows for evaporation of some of the liquid, which helps the compote thicken. Halfway through cooking, stop to gently mash the berries. Don’t mash too much, as you want the berries to maintain some texture! ,

3. While the compote is cooking, begin to prep the bread for assembling the sandwiches. Spread an even layer of butter on each slice of bread. Place 4 slices butter-side-down into a frying pan. Set the other 4 aside for later use.

4. Next, spread ¼ of the goat’s cheese log onto each of the 4 slices of bread.

5. Once the compote is thick and bubbly, add the honey, balsamic vinegar, and ground rosemary. Cook for a couple more minutes, and then remove from heat.

6. Add 2 tablespoons of compote to each slice of bread in the frying pan. Spread the compote to the edges, then top the sandwich with a second slice of bread, butter side up.

7. Cook the sandwiches over medium-low heat for approximately 7 minutes per side. The key to a perfectly golden & melty grilled cheese is low and slow. You have to be patient!

8. Once the goat’s cheese has softened and melted into the blueberry compote and the bread is golden brown, remove the sandwiches from heat and slice in half. Serve alongside a side salad for a perfect summery lunch!

Recipe created by Alex Chesney, RD

Oven-Baked Asparagus Three Ways

Asparagus is one of my favourite veggies for so many reasons. Not only is it packed full of many essential vitamins and minerals and a great source of filling fiber, it also has an uncanny ability to pair well with a seemingly endless number of flavour combinations. These quick and easy recipes below are a perfect example of this versatility. No matter what food mood you’re in, asparagus can work for you!

These recipes also offer a great way to squeeze veggies into our busy schedules. Finding time for a well-rounded meal that the whole family will enjoy can be tough to do when you’re juggling work, school, extra-curricular activities, and more. Offering a variety of flavours means you can easily cater to personal preferences while still using just one baking dish. And what’s easier than a wash and toss recipe like this?! Wash and snap the asparagus, toss in the wet ingredients, and follow up with the dry. Give another toss, spread on the baking dish, then pop in the oven. Serve alongside a whole grain and a lean protein and voilà! Dinner is ready.

Give these combos a try and let us know what your favourite is.

From left to right: Lemony Goodness, Garlic & Ginger, Chili Lime

*Serves 2-4

Prep Time: 5 minutes

Cooking Time: 5-8 minutes

Flavour Combination Options

Lemony Goodness

1/3 bunch asparagus

2 teaspoons lemon juice

1 teaspoon olive oil

½ teaspoon black pepper

¼ teaspoon salt

Chili Lime

1/3 bunch asparagus

¼ teaspoon cayenne pepper (more if you like it real spicy!)

2 teaspoons lime juice

1 teaspoon chili powder

Garlic & Ginger

1/3 bunch asparagus

1 teaspoon sesame oil

½ teaspoon garlic powder

½ teaspoon dried ginger

Pinch of sesame seeds

Instructions

1. Preheat the oven to 400⁰F.

2. Prep the asparagus: wash & snap off the ends.

3. Choose your favourite flavours.

4. Toss the asparagus with the liquid ingredients, followed by the dry.

5. Spread prepared asparagus stalks evenly on a baking sheet (you can like the sheet with parchment paper for quicker cleanup).

6. If using fresh lemon & limes, cut a few slices off and lay them on top of the asparagus for an extra punch of flavour and stunning presentation.

7. Pop in the oven and bake for 5-8 minutes, watching closely.

8. Serve alongside a whole grain and lean protein for the perfect weeknight meal.

9. Enjoy!

Recipe created by Alex Chesney, RD

Asparagus & Italian-Spiced Grape Tomato Pasta Salad

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

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

Offer applies from today until end of asparagus season.

*Serves 6

Prep Time: 10 minutes

Cooking Time: 20 minutes

Ingredients

Pasta Salad

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

1 lb. asparagus, washed with ends trimmed

1 jar Thames River Melons Italian-Spiced Grape Tomatoes

¼ cup feta cheese, crumbled

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

Dressing

2 tablespoons olive oil

2 tablespoons red wine vinegar

½ tablespoon mayonnaise

½ teaspoon dried basil

½ teaspoon dried oregano

¼ teaspoon dehydrated onions

¼ teaspoon garlic powder

Dash of salt

Dash of black pepper

Instructions

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

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

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

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

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

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

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

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

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

10. Enjoy!

Recipe created by Alex Chesney, RD

Asparagus Fries with Garlic Dipping Sauce

Asparagus season is here! We endured many weather-related ups and downs to get here, but we’ve made it at last. Our favourite spring veggie has burst into season, and we can’t get enough of it! Although my favourite way to enjoy the first asparagus of the year is simply steamed with a dab of butter and sprinkling of salt and pepper, I also love to get creative. On that note, check out these asparagus fries!

They are oven-baked, but still deliciously crispy: a great alternative to traditionally deep-fried fries. The parmesan cheese gives them a wonderful saltiness without needing to add much extra sodium, and asparagus offers some essential vitamins and minerals, too! Did you know that asparagus is a decent source of iron? Now, it’s important to keep in mind that any plant-based source of iron is non-heme, which means that its not as easily absorbed as heme-iron, found in meat, fish, and poultry. However, pairing non-heme iron with Vitamin C helps it be absorb more efficiently. And as I mentioned earlier, asparagus just so happens to offer both! Although I would certainly not recommend relying on asparagus alone for your daily iron requirements (8mg/day for men and 18mg/day for women, ages 19-50), it is a fun little fact.

Finally, top off the recipe with a creamy, garlicky sauce, and I think we’ve got a winner! Give it a try and let me know what you think.

Prep Time: 20 minutes

Baking Time: 10 – 12 minutes

Cooking Time: 6

Ingredients

Asparagus Fries

1 bunch asparagus

2/3 cup bread crumbs

2/3 cup parmesan cheese

2/3 cup flour

2 eggs

¼ teaspoon salt

¼ teaspoon pepper

¼ teaspoon dried basil

¼ teaspoon red pepper flakes

¼ teaspoon garlic powder

Cooking spray (optional)

Garlic Dipping Sauce

¼ cup Greek yogurt

2 tablespoons mayonnaise

½ - 1 teaspoon sriracha or other hot sauce

½ teaspoon garlic powder

Instructions

1. Wash asparagus and trim or snap off the ends.

2. Prepare a baking sheet by lining it with parchment paper. Set aside for later.

3. Preheat oven to 400⁰F.

4. Whisk eggs together and place in a deep dish or shallow bowl.

5. Whisk together pepper and flour and place on a plate.

6. Whisk together bread crumbs, parmesan cheese, salt, and other herbs and place on a plate.

7. Begin to assemble the fries:*

8. Rinse asparagus stalk.

9. Roll in the flour mixture.

10. Roll in the egg mixture.

11. Roll in the bread crumb mixture.

12. Place coated asparagus stalks on the prepared baking sheet. Repeat until all asparagus stalks are coated.

13. Sprinkle with any extra bread crumb mixture, then spray generously with cooking spray (optional, but gives increased crispiness!).

14. Bake in preheated oven for 10 – 12 minutes, turning once halfway through.

15. While the fries are baking, prepare the dipping sauce by whisking together all ingredients.

16. Once fries are baked, remove from the oven and serve with the dipping sauce. Enjoy!

Recipe created by Alex Chesney, RD

Stuffed Green Pepper

Our pick-your-own patch is still full to the brim of delicious sweet peppers available for you to come harvest. While peppers are often found within salsas and sauces, they can also be the star of the show at dinner time! Check out this stuffed pepper recipe to see what I mean. It’s not only delicious, but also a great way to use up leftovers. I created this recipe on a Monday afternoon, following a Sunday night BBQ. My fridge was full of a random assortment of leftovers – sausages, veggies from kabobs, and a bit of brown rice. I did a bit of chopping, mixed it all up with some cheese and BBQ sauce, stuffed it inside a pepper, and bam! A delicious meal all in one. Pretty nutritious too! It’s heavy on the veggies, and features brown rice, both high-fiber foods, which means it will leave you feeling full and satisfied.

What’s more is it’s not only healthy for our bodies, but also for the planet. Using up leftovers is a great way to minimize food waste. Did you know that each year in Canada, $31 billion worth of food is wasted? That works out to approximately $28/week for the average household. Nearly 50% of Canadian food waste occurs in the home, too.* So although tossing leftovers in the trash or compost may seem like no big deal, it really does add up for not just your pocket but also the health of our world. Small, everyday changes in the way we think about food and food waste really can make a difference!

Overall, this recipe is by no means set in stone. Feel free to get creative and swap out the meat or veggies for whatever you have available. I’m excited to see what you come up with!

*http://tfpc.to/food-waste-landing/food-waste-theissue

*Serves 4

Prep Time: 15 minutes

Cooking Time: 25-30 minutes

Ingredients

4 sweet green pepper

2 pre-cooked sausages

2 cups cooked mixed veggies: zucchini, bell peppers, mushrooms, diced jalapeno, onion or whatever you have on hand

1 cup cooked brown rice

¾ cup sharp cheddar cheese

¼ cup BBQ sauce

Instructions

1. Preheat the oven to 400°F. Fun fact, you can also use a toaster oven! That’s what I did for this recipe, in an attempt to keep the house cooler during this hot summer weather.

2. Carefully slice off the top of the peppers. Remove the seeds and white membranes by carefully sliding a paring knife around the inside of the peppers and then tugging it all out. This is a handy trick, as it keeps the mess to a minimum!

3. Place the peppers in a microwave-safe dish. Add about 1 cup of water to the dish, so that it reaches approximately 1 cm up the side of the pepper.

4. Microwave the peppers in 30 second increments, for a total of 3 minutes. This steams them, par-cooking them so that they cook evenly later on in the recipe along with the filling.

5. While the peppers are cooking, mix together the rice, chopped veggies, BBQ sauce, and cheese (but save a little bit for the end!) in a small bowl. Set aside

6. Carefully remove the peppers from the microwave – they will be very hot! I recommend using oven mitts, just to be safe.

7. Transfer the steamed peppers to an oven-safe dish. Season the inside of the peppers with a sprinkle of garlic powder, salt, and pepper. Transfer the rice and vegetable mixture into the peppers, and top with a little bit more cheese.

8. Place in the pre-heated oven and bake for 25-30 minutes, until the peppers are browned and the cheese is melted and browning.

9. Remove from the oven & serve! Be careful, though – they will be hot!

Recipe created by Alex Chesney, RD

Melon Pops

Earlier this week we talked about freezing muskmelon and watermelon in chunks, to be enjoyed in a variety of ways throughout the year. Today, I’ve got another frozen recipe for you, this one meant to be enjoyed now, while it’s still nice and warm out!

Meet the Melon Pops, a quick and easy treat that is deliciously healthy, with no added sugars! Simply chop, blend, season, pour, and freeze the melon mixture into a Popsicle mold, and ta-da! You have your very own pops, made from scratch. You can pick up your very own Popsicle mold from any kitchen-supply store. Many grocery and hardware stores also carry them this time of year. They come in many shapes and sizes, so have a little fun with it! I grabbed some that turn out pops that look like precious jewels. Let me know what kinds you find!

Store-bought Popsicles are often full to the brim of added sugars, and have little nutritional benefit. Did you know that according to the World Health Organization (WHO), added sugars should be limited to less than 5-10% of our total daily energy intake? This translates to no more than 12 teaspoons of added sugars per day for the average adult. For kids, the recommendation is no more than 6 teaspoons of added sugar per day. The average Popsicle that you’ll find in the grocery store contains up to 14g of sugar – that’s more than 1 adult should consume in a day, and more than double what our kids should be eating! Popsicles are a great treat once in a while, but for something to be enjoyed on the daily, try making these homemade guys today. Not only do they contain 0 added sugar, they are made fresh from our melons, which means they are full of the healthy vitamins and minerals we talked about last time – Vitamin A, Vitamin C, and Lycopene.

For an interesting twist, try adding some of my suggested flavouring options – from a variety of herbs to other fruits, the options are pretty much endless. Some may seem strange and surprising, but I promise, they pair well with the melons!

Muskmelon Pops

Ingredients

1 cup muskmelon chunks, diced

¼ cup Greek yogurt

¼ teaspoon flavouring per popsicle

Flavouring options: basil, mint, ginger, lemon, lime, raspberries

Instructions

1. Add diced muskmelon and yogurt to a blender or food processor and whiz until smooth.

2. Carefully pour blended melon and yogurt into the popsicle molds and place in freezer for at least 4 hours.

3. To remove from the molds, run under warm water until loose.

4. Enjoy!

Watermelon Pops

Ingredients

1 cup seedless watermelon chunks, diced

¼ teaspoon flavouring per popsicle

Flavouring options: basil, mint, lemon, lime, blueberries, chili powder

Instructions

1. Add diced watermelon to a blender or food processor and whiz until smooth.

2. Carefully pour blended melon into the popsicle molds and place in freezer for at least 4 hours.

3. To remove from the molds, run under warm water until loose.

4. Enjoy!

Recipe created by Alex Chesney, RD

Freezing Muskmelon & Watermelon

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

To freeze melon, simply follow these easy breezy steps:

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

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

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

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

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

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

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

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

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

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

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

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

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

Alex Chesney, RD

Blueberry Balsamic Dressing

Salads have a lot going for them! They’re versatile, quick, easy, and delicious. As an added bonus, you can prepare them without turning on the oven – a must for meal prepping during the hot summer months! The star of this salad is its blueberry balsamic dressing, made fresh from one of our favourite summer berries. Simply toss all of the dressing ingredients into a small blender or food processor and blend!

Commercial salad dressings are often loaded with lots of added fat and sodium. This homemade version has little to no added fat and salt, and all the benefits of blueberries – high in fiber and Vitamin C, and full of antioxidants. Making a dressing at home gives you much more control, and allows you to be more creative! This blueberry-balsamic combo is just one of many options. You could also try a spicy mango version and toss it with rice noodles, sweet peppers, and zucchini to make a chilled Thai noodle salad. Can you think of any other creative combinations?

Blueberry Balsamic Dressing

Ingredients

½ cup fresh blueberries

1 teaspoon maple syrup

1 1/2 tablespoons balsamic vinegar

1 tablespoons olive oil

Pinch of salt

Pinch of black pepper

Instructions

1. Place all ingredients into small a blender or food processor and blend until smooth.

2. Transfer to a small mason jar or tupperware container and store in the fridge for up to 1 week. After chilling in the fridge the dressing may seem to solidify a bit. Not to worry! Simply vigorously shake the jar/container, or whisk in a tablespoon or so of water to thin it out.

Quick Salad ft. Homemade Blueberry Balsamic Dressing

Ingredients

1-2 cups mixed greens (spinach, arugula, kale – whatever you prefer & have access to!)

1 tablespoon goat cheese

1 tablespoon candied pecans*

Handful of rustic homemade croutons**

Instructions

1. Place the mixed greens (I chose spinach & arugula) on a plate.

2. Top with the candied pecans, goat cheese, and rustic homemade croutons.

3. Leave it at that for a perfect accompaniment to a meal, or top with a protein of your choice (ie. grilled chicken, tofu, roasted chickpeas) to make it a main course.

4. Finally, generously drizzle with the blueberry balsamic dressing.

5. There you have it! A delicious salad, featuring a fresh, homemade dressing.

*Candied Pecans: Add a handful of pecans to a frying pan, and carefully cook over medium-heat for 2-3 minutes, shaking frequently to prevent burning. At the end of your cook time, drizzle nuts with a little bit of maple syrup and stir again. Remove from heat & allow to cool.

**Homemade rustic crouton: My go-to method for a quick and easy “crouton” is to lightly oil a piece of whole wheat bread (the seedier the better!) and sprinkle with garlic powder or other herbs of choice. Then, briefly broil in a toaster oven or the oven until the top is golden brown in colour. Chop into squares and add to the salad!

Recipe created by Alex Chesney, RD

Chia Seed Jam

Strawberries, raspberries, and blueberries are all in season now! These babies (oops, I meant berries!) are all fresh, delicious, and oh-so-nutritious. Berries are fruits, which means they are packed to the brim with satiating fibre, keeping us feeling full and satisfied. All three berries are also Vitamin C powerhouses. We talked a bit about the importance of Vitamin C last week, but did you know that it’s also a powerful antioxidant? Antioxidants protect our body’s cells from damage, whether it be natural damage from aging, or damage from pollutants. Such damage can then lead to diseases like diabetes and heart disease. Overall then, if we consume antioxidants from our diet, we can help prevent disease! And what better way to get those antioxidants in then through delicious strawberries, raspberries, and blueberries.  

Chia seeds are these nifty little guys that soak up liquids like crazy and thicken whatever they’re added to. In this case, they transform a simple berry sauce into a jam-like creation packed with fibre, healthy omega-3 fats, and minerals like iron & calcium. 

Overall, chia seed jam is low in added sugars, sky-high in fiber, and an all-round delicious addition to your morning toast, yogurt, or scone. Alternatively, add some as a topping to vanilla ice cream or frozen yogurt for a tasty dessert.

Try a mixed berry version, one of the variations, or make up your own!

Ingredients

1 ½ cup mixed berries

¼ cup water

1 tablespoon sugar or sweetener of your choice (maple syrup, agave, or artificial sweeteners are all options!)

2 tablespoons chia seeds

Instructions

1. Place berries in a small saucepan on the stove top, and turn to medium heat.

2. Add the water, then allow to heat for 2 minutes or so.

3. Once the berry & water mixture is simmering, mash gently with a fork or potato masher.

4. You can mash the berries as much/as little as you’d like! Personally, I like my jam on the chunkier side, but if you prefer a smoother texture, mash away!

5. Simmer the mashed berry mixture for another 2 minutes or so.

6. Next, remove from heat and stir in the sugar & chia seeds.

7. Allow the jam mixture to cool for at least 20 minutes before serving. This cooling time is also gelling time, and is necessary for the chia seeds to suck up some moisture and turn the berry mixture into a jam.

8. At this point, your jam is ready to eat! Enjoy!

**Storage Tips: This is a quick jam, not a canned/processed jam and therefore not shelf stable. If you have leftovers, transfer them to a Tupperware container or mason jar, and store in the fridge for up to 1 week. You can also freeze the jam!

Variations:

Strawberry-Vanilla Chia Seed Jam

Classic, and simple, this version pairs well with whole wheat toast!

1. Use the standard recipe, but mix in 1 teaspoon of vanilla extract along with the sugar and chia seeds.

Raspberry-Lime Chia Seed Jam

Tangy, and energizing, add a dollop of this jam to your morning bowl of Greek yogurt!

1. Use the standard recipe, but mix in 2 teaspoons lime juice along with the sugar and chia seeds.

Blueberry-Spice Chia Seed Jam

This version features rich, warm flavours. Serve atop a freshly baked whole wheat scone!

1. Use the standard recipe, but mix in ¼ teaspoon nutmeg & 1/4 teaspoon cinnamon along with the sugar and chia seeds.

Recipe created by Alex Chesney, RD

Strawberry Ice Cream

Now, don't get me wrong... I am a huge ice cream fan! And I mean the full cream, lots of sugar, real deal type of ice cream. But that's a once in a while treat for me. This recipe, however, could be enjoyed more often, as a tasty dessert or as a refreshing afternoon snack on a hot summers' day.

Bananas are often treated as the potassium superstars, but did you know that strawberries are chalk full of that nutrient too? Potassium is really important for our fluid balance, blood pressure control, and muscle & nerve function. Strawberries also offer a nice punch of Vitamin C, important for keeping our immune system healthy, and helping our bones, teeth, and skin grow and repair!

Overall, this sweet treat is not only full of a couple of important micronutrients, but also gives us a delicious dessert that has virtually no added sugar and fat! It's super easy, too! Try it today and let me know what you think.

Ingredients

1 large banana, frozen 

2 cups frozen strawberries 

1/2 cup plain Greek yogurt (or any unflavoured yogurt of your choice!)

1 teaspoon vanilla extract 

1 tablespoon honey (or more or less, to taste)

Instructions

1. Toss all of the ingredients into a food processor* and blend until smooth! You may need to stop occasionally to scrape down the sides of the food processor bowl. 

2. Once the mixture is lovely and smooth, with a beautiful & rich pink colour you are ready for the next step!

3. Transfer your strawberry nice cream into a freezer-safe container, and place in the freezer for at least 3 hours. 

4. To keep yourself busy while you wait, try working up a sweat outside! After the 3 hours are finally up, your ice cold treat will be ready to eat. Scoop & serve, maybe with some fresh sliced berries and an extra drizzle of honey on top.

If you somehow have extra nice cream left, feel free to return it to the freezer. However, it will freeze more solidly after this point. Not to worry, though! You'll just have to plan ahead a bit next time, and remember to pull it out of the freezer 15-20 minutes before you want to scoop it, allowing it to soften a bit.

*A food processor is definitely ideal for this recipe. If you don't have one, you could also try using a powerful blender!

Recipe developed by Alex Chesney, RD

Strawberry Rhubarb Cobbler

*Serves 6

A cobbler is an incredibly delicious dessert, full of fruity filling & topped with biscuits that soak up the fruit juices as it bakes. This recipe uses a mixture of strawberries & rhubarb. The berries add lots of natural sweetness, so I was able to cut back a bit on the amount of sugar required. For the biscuit topping, I did use some butter (because you can’t get a flaky biscuit without butter!) but I also included some Greek yogurt, which cuts back on the fat and also gives the biscuits their lovely moistness & dense texture. I hope you try out this treat soon and enjoy it with a smile, alongside some family & friends. Let me know what you think!

Ingredients

Filling:

4 cups rhubarb, chopped

2 cups strawberries, hulled & sliced

1 tablespoon lemon juice

1 teaspoon vanilla

½ cup sugar

1/4 cup flour

Topping:

1 ½ cups whole wheat flour

2 tablespoons sugar

1 ½ teaspoons baking powder

¼ teaspoon salt

1 cup Greek yogurt

5 tablespoons cold butter, cubed

1 tablespoon milk

1 teaspoon milk

Instructions

1. Preheat oven to 400°F.

2. Begin by making the filling: sprinkle the lemon juice and vanilla over the fruit & toss. Next, whisk together the sugar and cornstarch, sprinkle over the prepared fruit, and toss again. Lots of tossing in this step!

3. Transfer the prepared filling to a baking dish. You could use a 9x9 square dish or a deep dish pie plate – that’s what I chose!

4. Now you can move on to preparing the topping. Start by whisking together the flour, sugar, baking powder, and salt.

5. Next, cut the cubes of butter into the flour mixture using a pastry cutter. Forks work too, in a pinch! Once the butter is the size of peas, you’re ready for the next step.

6. Add the Greek yogurt and mix using a rubber spatula until the flour & butter mixture is moistened. Next, knead the mixture approximately 10 times. The dough should be slightly sticky.

7. Divide the dough in half, then divide each half into 3. This will leave you with 6 even parts. Pat each ball of dough into a round biscuit, about an inch thick.

8. Arrange the biscuits over top of the prepared fruit filling. Brush each biscuit with some milk and sprinkle with a pinch of sugar. Now you’re ready to bake!

9. Place the baking dish into the pre-heated oven. Bake for approximately 45 minutes. The fruit should be bubbly and the tops of the biscuits should be golden brown. You may want to place a piece of tinfoil underneath the baking dish – the fruit juices may overflow while baking!

10. Once baked through, remove from the cobbler from the oven and let cool on the stove top for at least 15 minutes.

11. Serve each person a biscuit plus lots of fruit filling. You can also top with a scoop of vanilla ice-cream for an extra indulgent dessert. Enjoy!

Recipe created by Alex Chesney, RD

Asparagus, Mushroom, and Goat Cheese Mini Frittatas

*Makes 1 dozen mini frittatas

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

Ingredients:

18 cremini mushrooms

1 tablespoon butter

12 stalks asparagus, ends trimmed

2 cloves garlic, finely minced

9 eggs, lightly beaten

¾ cups milk

Pinch of salt & pepper

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

1 log goat cheese (135g), thinly sliced

Instructions

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

2.       Pre-heat the oven to 350°F.

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

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

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

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

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

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

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

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

Rhubarb Muffins

Springtime & rhubarb go hand-in-hand, don’t you think? And rhubarb has always seemed at home in muffins to me! Try out this recipe today & enjoy them as a side to your morning coffee, or as an on-the-go snack.  If you choose to add the cinnamon sugar topping, these muffins would also make a great dessert!

The whole wheat flour, oats, and rhubarb will give you a nice hit of fiber. Pair with a glass of milk and a handful of almonds & you’ll have yourself a deliciously healthy treat. These guys would be even more tasty slathered with some of our Thames River Melons strawberry jam! Check out the recipe below:

*Makes 2 dozen muffins

Dry Ingredients:

1 ¼ cups all-purpose flour

1 ¼ cups whole wheat flour

½ cup large flake oats

½ - ¾ cup sugar (depending how sweet you’d like them to be!)

2 teaspoons baking powder

¼ teaspoon cinnamon

¼ teaspoon nutmeg

Wet Ingredients:

1 cup milk + 1 tablespoon lemon juice (aka homemade buttermilk!)

1 egg, lightly beaten

¼ cup canola oil

2 teaspoons vanilla extract

2 ripe bananas, mashed well

Add-in:

2 cups rhubarb, diced & tossed in ¼ cup sugar

Topping (optional):

¼ cup all-purpose flour

2 tablespoons brown sugar

¾ teaspoon ground cinnamon

2 tablespoons butter, softened

Instructions

1.  Preheat your oven to 400°F.

2. Lightly grease a muffin tin, or fill with muffin liners & then set aside.

3. Combine the milk & lemon juice in a liquid measuring cup and allow to sit together for at least 5 minutes. This is your DIY buttermilk!

4. While waiting, thoroughly whisk together all of the dry ingredients (flour, oats, sugar, baking powder, spices) in a large mixing bowl, then set aside.

5. In a separate bowl, whisk together the wet ingredients (your homemade buttermilk should be ready now, plus the egg, canola oil, vanilla extract, & mashed bananas).

6. Make a well in the dry ingredients, and slowly pour in the wet ingredients, mixing gently until they are just combined. Don’t over mix, or the muffins could be tough & chewy!

7. Next, gently fold in the chopped rhubarb.

8. Your batter is ready to go now! Use a spring-loaded ice cream scoop and drop muffin batter into the prepared muffin tins.

9. If you are interested in adding the optional topping (it gives the muffins an extra bump of sweetness!), whisk together the flour, sugar, and cinnamon and then cut in the butter until the mixture is crumbly. Sprinkle evenly on top of the muffin batter.

10. Once finished, bake the muffins in your pre-heated oven for approximately 20 minutes.

11. To check for doneness, take a peek at your muffins. Gently shake the muffin tin – are they still jiggly in the middle? If they are, return them to the oven and continue to check them every 2 – 3 minutes. Once they are not jiggly and when they spring back from your touch they are done & ready to be removed!

12. Allow muffins to rest in the pan for a few minutes. Once they are cool enough to touch, transfer them to a cooling rack. All that’s left to do now is enjoy! That and the clean-up J

Recipe created by Alex Chesney, RD

Butternut Squash Lasagna Roll-Ups

This recipe combines some of my all-time favourite winter foods - lasagna and squash! I don't know about you, but warm, comforting, and filling dishes are a must to get me through windy, snowy days like this one. Pairing butternut squash with whole wheat lasagna noodles makes for a meal that's high in fibre and will keep you feeling full. The squash also boasts a hefty serving of Vitamin A, which helps keep our eyes, skin, and immune system healthy. 

Ingredients:
2 cups butternut squash, cooked & mashed
1 teaspoon brown sugar
1 teaspoon butter
2 cups plain, low-sodium tomato sauce
½ teaspoon dried oregano
½ teaspoon dried basil
½ teaspoon garlic powder
¼ teaspoon salt
¼ teaspoon black pepper
¼ teaspoon red pepper flakes (optional, if you like some heat!)
6 whole-wheat lasagna noodles, cooked
¼ cup walnuts
1 small log reduced-fat goat cheese

Instructions:

1. Preheat oven to 350°F.

2. Prepare 2 9x13 pans – 1 for the squash, and 1 for the completed lasagna. The pan for the lasagna needs to be sprayed with cooking spray, while the pan for the squash does not.

3. In the meantime, prep the squash for cooking. To bake, slice squash in half and scoop out the seeds. Place halves skin-side down in a 9x13 baking and add a ½ inch of water around them. Bake for approximately 45 minutes, until flesh is soft and easy to scoop.

4. While squash is baking, cook the lasagna noodles. Bring a large pot of salted water to a boil, then cook noodles according to package directions. Once cooked, drain and place noodles on a cookie sheet lined with a dish towel to cool. Set aside.

5. Gather 2 cups of cooked squash, and add brown sugar and butter. Mash together and set aside.

6. Mix the herbs & spices into the tomato sauce. Set aside.

7. Once the above ingredients are prepped, you can begin to assemble the lasagna.

8. Start by spreading approximately 2 tablespoons of goat cheese on each lasagna noodle.

9. Next, layer on a few tablespoons of mashed squash.

10. Once the cheese & squash are on each of the noodles, begin to firmly roll them up. Place the rolls seam-side down in the greased baking pan, ensuring they are grouped together (they will not take up the whole pan – that’s okay!)

11. Carefully pour the prepared tomato sauce over the lasagna rolls, ensuring there is no exposed noodle.

12. Top each roll with a dollop of goat cheese, and then sprinkle the walnuts all over the top.

13. Bake the lasagna rolls for 25-30 minutes, until sauce is bubbly and goat cheese is melted and browned.

Recipe created by Alex Chesney, RD

Sweet Potato (Squash) Soup

Sweet Potato (Squash) Soup
*Serves 4-6

This soup features a few of the many fall veggies we have on the farm – delicata squash (aka sweet potato squash), sweet potato, and onion. Both of the squash are small and easy to peel & chop. These powerhouse ingredients are chock full of not only delicious flavour, but also vitamins A and C! Blending the soup + adding some coconut milk provides an amazingly creamy texture and the cinnamon and nutmeg add some wintertime depth to the overall flavour. 

Ingredients:
2 delicata squash (aka sweet potato squash), peeled and cubed
2 large sweet potato, peeled and cube
1 onion, diced
2 cups low-sodium vegetable broth
1/2 cup coconut milk
Pinch of cinnamon and nutmeg
Pinch of salt and pepper

Instructions

1. Place vegetable broth in a medium-sized pot and add the diced onion and peeled and cubed squash and sweet potato over medium-high heat.

2. Bring mixture to a boil and then lower heat and simmer for approximately 20 minutes or until squash and sweet potato are tender.

3. Blend soup mixture using an immersion blender or a blender. If using a blender, allow soup to cool and then transfer in small batches.

4. Once soup is blended, mix in coconut milk and spices. Add salt and pepper to taste.
   
   Recipe created by Alex Chesney, RD

Zucchini Lasagna

This neat take on lasagna features zucchini slices instead of pasta noodles. It’s super simple, and super delicious. Zucchini provides lots of fiber, plus vitamins A & C!

*Makes one 9x9 pan of lasagna

Ingredients:
2 large green zucchini, sliced in half and then thinly sliced lengthwise
2 cups tomato sauce (homemade or store-bought)*
½ lb lean ground turkey, cooked
1 cup cheese (mixture of cheddar and mozzarella), grated

Instructions

1. Preheat oven to 350 F.

2. Once the zucchini is sliced, it should be briefly pan-fried or grilled to let out some of the moisture. Zucchini has a very high water content, so if it is placed directly into the lasagna, you’ll end up with a watery final product. Fry or grill the lasagna for approximately 2 minutes per side, and then set aside.

3. Next, thoroughly brown the ground turkey. Divide cooked meat into 2 sections and then set this aside too.

4. Once the zucchini & turkey have been prepped, it’s time to assemble the lasagna! Making any kind of lasagna is all about the layers. Start off this version by coating the bottom of a 9x9 baking dish with ½ cup tomato sauce. This will prevent sticking. Next, layer slices of zucchini until the bottom of the pan is covered.

5. On top of the zucchini spread ½ cup of sauce, then sprinkle ¼ cup cheese and half of the ground turkey.

6. Place another layer of zucchini, sauce, cheese, and meat, then top with one final layer of zucchini. On top of the final zucchini layer, spread the remaining 1 cup of sauce, then sprinkle the remaining ½ cup of cheese.

7. Bake in preheated oven for 20 minutes, until cheese is melted and browning on top, and sauce is bubbling.

8. Remove from oven and let sit for 5 minutes, then dig in and enjoy!

* I used a homemade tomato sauce & added my own herbs and spices, which gave me control over the salt content, but if store-bought is your choice, try to choose one that says low/no added sodium. Unfortunately, tomato sauce is often crazy high in salt!

Recipe created by Alex Chesney, RD

Oven-Baked Onion Rings

Onion rings make the perfect addition to a summertime burger & beer on the patio, especially on a long weekend! Although the deep-fried version is super delicious, its high fat content makes it something to be enjoyed just once in a while. Fortunately, I created this tasty oven-baked version that is virtually fat-free, while still giving you that crunch & taste you may be craving. Try them at home today!

*Makes approximately 18 onion rings

Ingredients:
1 fresh sweet onion
¼ cup flour
2 eggs
1 tbsp milk
1-2 cups panko bread crumbs
1 tsp garlic powder
½ tsp salt

Instructions

1. Line a baking sheet with parchment paper and set aside. Preheat oven to 450 F.

2. To prepare the onion, remove the greens and the root. Place the onion on its side, and then carefully slice into ¼ inch slices. Separate the slices into individual rings and set aside.

3. Set up an onion ring prep assembly-line using 3 bowls. Work from left to right: in the first bowl, place the flour, in the second, whisk together the eggs & milk, and in the third, mix together the bread crumbs, garlic powder, and salt.

4. Begin to assemble the onion rings. One at a time, dip the onion rings into the flour and coat evenly. Next, drop the onion slices into the egg mixture and again, coat evenly. Finally, place the onion rings in the panko mixture and coat evenly once again. Repeat this process for each individual onion ring.

5. Place coated onion rings on the baking sheet. Once all onion rings are prepped, place in the preheated oven and bake for 12-15 minutes. The coating on the onion rings should be nicely browned. Remove from oven and enjoy!

*Tip: The panko mixture can get quite gummed up from the egg & milk mixture. To ensure the final stage of coating is successful, it helps to only put a little panko at a time into the third bowl, and refresh every 3 rings or so.

Recipe created by Alex Chesney, RD

Mixed Berry Muffins

These muffins are hearty, filling, and delicious! Chock full of fiber from the whole wheat flour, oats, and berries + a boost of protein from the hemp hearts & chia means they'll make the perfect addition to a breakfast-on-the-go or as an afternoon pick-me-up snack. Try topping with a tablespoon of natural peanut butter and pair with a glass of milk. Enjoy!
*Makes 12 muffins

Ingredients

Dry Ingredients:
2 cups whole wheat flour
½ cup oats
1/8 cup hemp hearts
1/8 cup chia seeds
¼ cup sugar
2 tsp baking powder

Wet Ingredients:
1 cup milk
1 egg, lightly beaten
¼ cup canola oil
1 tsp vanilla extract
2 ripe bananas, mashed

Add-ins:
1 cup mixed berries (I used raspberries & blueberries)

Instructions

1. Preheat oven to 350. Lightly grease a muffin tin, or fill with muffin liners. Set aside until batter is prepared.

2. In a large mixing bowl, thoroughly whisk together all dry ingredients. Set aside. In a separate bowl, whisk together wet ingredients. Slowly stir wet ingredients into the dry ingredients and mix gently until just combined. Do not overmix or muffins will be tough and chewy! Finally, gently fold in berries.

3. Using a spring-loaded ice-cream scoop (my favourite tool to ensure evenly sized muffins!) drop muffin batter into muffin tins.

4. Bake in pre-heated oven for approximately 20 minutes. To check doneness, insert a toothpick. If it comes out clean, your muffins are ready to be removed from the oven.

5. Let cool, and then dig in!

Recipe created by Alex Chesney, RD

Chia Seed Pudding + Blueberries

It's blueberry season! I have been adding blueberries to just about everything these days, because they are not only super delicious but also packed with nutrition! Blueberries are an excellent source of fibre and of Vitamins A & C - which are important micronutrients and antioxidants! They make the perfect mix-in for this creamy chia seed pudding.

Chia seeds are these nifty little guys that form a pudding-like texture when soaked in liquids. The end result is kind of like tapioca pudding, but with packed with fibre, healthy omega-3 fats, and minerals like iron & calcium. Here I chose a mixture of 1% milk and coconut milk, which allows gives the pudding some incredible creaminess without being too laden with fat.

This recipe can be enjoyed as an afternoon snack or as a tasty dessert! Try it out today & let me know what you think.

*Serves 4

Ingredients

3 tbsp chia seeds
½ cup 1% milk
½ cup coconut milk
1 tsp maple syrup
½ tsp vanilla extract

Instructions

1. Place all ingredients in a blender and pulse gently until mixed well.

2. Place the mixture in the fridge for an hour.

3. Transfer to mason jars, top each serving with ¼ cup of berries, and enjoy!

Note: For an even prettier presentation, try layering - a few spoonfuls of pudding, a sprinkle of blueberries, and repeat!

Recipe developed by Alex Chesney, RD

Freshened-up Potato Salad

Potato salad is a staple during the summer months, but has a reputation for being loaded with mayo. I was determined to come up with a fresh, lighter version that still maintained the delicious flavour and creaminess we all love. Check out my take on this classic, using lots of herbs, Greek yogurt, and some extra veggies. It will be the star of the show at your next barbecue!

Ingredients: 

Salad
1 quart red potatoes (1.5lbs), washed well, cut into equal bite-sized pieces (If potatoes are mixed sizes, cut larger, leave smaller ones whole)
1 tbsp red wine vinegar
¼ teaspoon basil
¼ tsp oregano
¼ tsp paprika
¼ tsp garlic powder

Dressing
½ cup Greek yogurt
1 tbsp mayonnaise
Herbs: basil, oregano, onion flakes, red pepper flakes, salt, pepper – a pinch of each
1 tsp honey Dijon mustard
¾ cup other veggies (ie. red pepper, carrots, celery) – leave them raw to give the salad some crunch & texture

Instructions

1. Add potatoes to a medium sized pot and cover with water. Season the water with ½ tsp salt (potatoes will absorb more flavour while cooking vs. after!) Bring the water to a boil and cook potatoes for 8-10 minutes, until you can easily poke with a fork.

2. Drain the potatoes then spread out on a cookie sheet.

3. Sprinkle with vinegar and spices (basil, oregano, paprika, garlic powder) and allow the potatoes to cool completely.

4. To make the dressing, whisk together the Greek yogurt, mayo, mustard and spices.

5. Once the potatoes are cool, gently toss with the other veggies and add the dressing. Mix gently to coat evenly. At this point, the salad can be served, or refrigerated overnight. Allowing it to sit will help the flavour profiles develop more fully.

Recipe created by Alex Chesney, RD