Sauteed Shrimp with Green Garlic

Ingredients

1 lb. raw shrimp, peeled

3-4 stalks green garlic, minced

2 tablespoons olive oil

1 teaspoon paprika

1/2 teaspoon black pepper

1/2 teaspoon sea salt

Instructions

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

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

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

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

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

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

Stuffed Spaghetti Squash

*Serves 2

Ingredients

1 spaghetti squash

1 tablespoon cooking oil

1 small onion, diced

1 bell pepper, diced

2 sausages, cooked & diced or crumbled

2 cloves garlic, minced

2 tomatoes, diced

2 tablespoons tomato paste

1 tablespoon balsamic vinegar

2 stalks kale, leaves removed from the stem and chopped

3 stalks fresh thyme, leaves removed from stem

1 teaspoon dried oregano

½ teaspoon red pepper flakes

1 cup ricotta

½ cup milk

1 ½ cups shredded mozzarella

Salt & pepper to taste

Instructions

1. Preheat the oven to 425°F.

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

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

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

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

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

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

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

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

10. Remove the sauce from heat and set aside.

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

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

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

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

15. Reserve the remaining cheese for later.

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

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

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

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

Sweet Potato, Kale, and Red Lentil Curry

*Serves: 4

Prep Time: 15 minutes

Cook Time: 30 minutes

Ingredients:

2 medium (or 1 large) sweet potato, cubed

1 carrot, diced

1 pepper, diced

1 onion, diced

2 cloves garlic, minced

Salt

Pepper

1 teaspoon curry powder

½ teaspoon turmeric

½ teaspoon red pepper flakes (optional)

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

1 can coconut milk

1 cup low-sodium vegetable stock

1/2 cup red lentils

2 stalks kale, finely chopped

Instructions:

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

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

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

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

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

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

7. Add the vegetable stock and stir again.

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

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

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

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

Recipe created & photographed by Alex Chesney, RD

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

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

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

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

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

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

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

*Serves: 6

Prep Time: 15 minutes

Cooking Time: 8 -- 13 minutes

Ingredients

2 teaspoons dried basil

½ teaspoon red pepper flakes

1 small lemon

3 tablespoons olive oil, divided

6 cloves garlic

1 (15-ounce) can white kidney beans

12 ounces dried spaghetti

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

2 teaspoons kosher salt, plus more as needed

1/2 teaspoon freshly ground black pepper

4 1/2 cups water

1/2 cup plain Greek yogurt

3 cups loosely-packed kale

¼ cup parmesan cheese, shredded

½ cup mozzarella cheese, shredded

Instructions

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

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

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

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

Recipe Note:

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

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

Blueberry Goat Cheese Tart

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

Ingredients

1 sheet frozen puff pastry, thawed

1 log goat cheese, softened

1.5 cups blueberries

1 tablespoon water

1 tablespoon balsamic vinegar

1 teaspoon maple syrup

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

Handful of fresh basil leaves, for serving

Instructions

1. Preheat the oven to 400°F.

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

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

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

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

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

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

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

9. Slice into rectangles and enjoy!

Recipe developed & photographed by Alex Chesney, RD

Zucchini Alfredo

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

*Serves 4

Ingredients

6 medium-sized zucchini

4 tablespoons unsalted butter

2 cloves garlic, minced

1 ½ cups half-and-half

2 cups Parmesan cheese

¼ teaspoon salt

¼ teaspoon nutmeg

¼ teaspoon black pepper

Instructions

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

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

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

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

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

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

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

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

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

Recipe developed & photographed by Alex Chesney, RD

Buffalo Chickpea Stuffed Zucchini

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

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

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

Ingredients

Stuffed Zucchini

4 large Thames River Melons zucchini, halved with seeds removed

1 can chickpeas, rinsed

2 heads Thames River Melons green garlic, minced

1 tablespoon canola oil

Buffalo Sauce

2/3 cups Frank’s Red Hot sauce

1/4 cup butter

1 tablespoon vinegar

¼ teaspoon Worcestershire sauce

Dash of cayenne

Dash of garlic powder

Homemade Ranch Dressing

½ cup Greek yogurt

¼ cup mayonnaise

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

3 Thames River Melons green onions, diced

2 tablespoons milk

1 teaspoon lemon juice

Bread Crumb Topping

1 cup whole wheat breadcrumbs

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

Instructions

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

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

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

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

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

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

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

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

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

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

11. That’s it – enjoy!

Rhubarb BBQ Sauce

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

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

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

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

Ingredients

1 teaspoon canola oil

1 onion, minced

1” piece of ginger, minced or grated

2 cloves garlic, minced

1 cup rhubarb, diced

½ cup water

¼ cup brown sugar

¼ cup Thames River Melons Strawberry BBQ Sauce

2 tablespoons balsamic vinegar

1 tablespoon soy sauce

1 teaspoon paprika

1 teaspoon chili powder

1 teaspoon Worcestershire sauce

Dash of salt

Dash of pepper

Instructions

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

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

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

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

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

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

Recipe created & photographed by Alex Chesney, RD

Butternut Squash Mac & Cheese

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

Ingredients

1 tablespoon butter

½ onion, diced

1 clove garlic, minced

1 tablespoon flour

1 cup milk

1 cup butternut squash puree

1 cup cheddar cheese, grated

1 ½ cups whole wheat macaroni noodles

¼ teaspoon nutmeg

½ teaspoon thyme

½ teaspoon Dijon mustard

½ teaspoon paprika

¼ teaspoon black pepper

¼ teaspoon sea salt

¼ teaspoon cayenne

½ cup whole wheat breadcrumbs or Panko

1 tablespoon butter

Assorted herbs & spices

Instructions

1. Preheat the oven to 375⁰F.

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

3. While the water boils, make the sauce:

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

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

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

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

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

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

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

   8. Reduce heat to low, and stir occasionally.

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

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

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

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

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

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

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

Recipe created by Alex Chesney, RD

Thai Coconut Curry Soup

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

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

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

*Serves 4

Prep Time: 15 minutes

Cooking Time: 20 minutes

Ingredients

1 tablespoon cooking oil

1 bell pepper, diced

1 onion, diced

½ teaspoon ground ginger

½ teaspoon black pepper

¼ teaspoon salt

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

1 can coconut milk

3 cups low-sodium vegetable broth

4 cups butternut squash, peeled and cubed

1 carrot, diced

½ cup red lentils

Instructions

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

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

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

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

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

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

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

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

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

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

Recipe created by Alex Chesney, RD

Leek and Potato Soup

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

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

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

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

*Serves 4-6

Prep Time: 10 minutes

Cooking Time: 25 minutes

Ingredients

1 tablespoon cooking oil or butter

3 large leeks*, white parts sliced into coins

2 cloves garlic, minced

1 bell pepper, diced

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

2 stalks celery, diced

½ teaspoon paprika

½ teaspoon dried thyme

¼ teaspoon pepper

¼ teaspoon salt

4 cups low-sodium vegetable stock

4 medium potatoes, cubed

½ cup milk or cream

Instructions

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

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

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

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

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

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

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

Recipe created by Alex Chesney, RD

Late Summer Chowder

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

Ingredients

1 tablespoon oil

1 red onion, diced

3 cloves garlic, minced

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

2 bell peppers, diced

2 cobs sweetcorn, cooked & removed from the cob

1 zucchini, diced

5 small red potatoes, cubed

1 teaspoon paprika, oregano, and parsley (each)

½ teaspoon thyme

2 tablespoons flour

3 cups low-sodium vegetable broth

1 cup milk

Salt & pepper, to taste

Instructions

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

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

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

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

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

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

7. Add the milk and stir until hot.

8. Season with salt and pepper, to taste.

9. Enjoy!

Recipe created by Alex Chesney, RD

Southwest Pasta Salad

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

Ingredients

2 cups whole wheat pasta

1 can low sodium black beans, drained and rinsed

1 red pepper, diced

1 zucchini, diced

2 cobs corn, cooked and sliced off the cob

1 jalapeno pepper, minced

1 cup grape tomatoes, halved

¼ cup Greek yogurt

¼ cup mayonnaise

2 tablespoons lime juice

1 tablespoon milk

1 teaspoon paprika

1 teaspoon chili powder

3 cloves garlic, minced

Instructions

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

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

3. Add pasta to the vegetables and toss again.

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

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

6. Refrigerate until ready to serve – enjoy!

Recipe created by Alex Chesney, RD

Tomato, Corn, and Goat Cheese Flatbread

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

Ingredients

1 log goat’s cheese

2 large cloves garlic, minced

2 tablespoons olive oil

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

1 teaspoon chili powder

1 teaspoon paprika

¼ teaspoon black pepper

¼ teaspoon salt

2 tomatoes, sliced

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

1 cup arugula, for topping (optional)

Instructions

1. Preheat the oven to 425⁰F.

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

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

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

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

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

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

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

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

Recipe created by Alex Chesney, RD

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

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

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

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