PYO Meal Series: Carrot Breakfast Muffins

We are featuring our next Pick Your Own (PYO) meal, Carrot Cake Breakfast Muffins. Craving a muffin…but wanting something nutrient-dense? These muffins are similar in style to the blueberry breakfast cookie, but because of the cake texture, they are lighter and fluffier. They contain whole wheat flour, oats, oat bran, carrots, and nuts which provides a whole lot of fibre. 

We have rows of carrots in the PYO patch ready to be harvested. Have you ever picked a carrot? They are challenging due to how deeply they grow and how tough they are to pull, yet so fun and rewarding when you finally wiggle them out! Come out to the farm and try for yourself!

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

Thames River Melons carrots!

Recipe

*Makes 24 muffins 

Ingredients

3 cups or ~5 medium Thames River Melons carrots, grated  

2 ½ cups unsweetened apple sauce (you can also substitute for crushed pineapple or mashed banana) 

4 large Thames River Melons farm fresh eggs

⅓ cup oat bran

2 ½ cups whole wheat flour

½ cup olive oil

4 tsp vanilla 

⅓ cup brown sugar 

2 tsp baking powder

1 tsp baking soda

1 tsp salt 

2 tsp cinnamon

1 tsp nutmeg

1 ½  cups rolled oats

⅓ cup dark chocolate chips 

1 cup nuts of your choice (we used cashew and walnuts)

Here is what you will need!


Instructions 

1. Preheat the oven to 375°F. Line a standard muffin tin with paper liners or grease with oil/butter.

2. Add grated carrots to a large bowl, along with applesauce, eggs, olive oil, vanilla, and brown sugar. Whisk together well. 

Wet ingredients

3. Add flour, rolled oats, oat bran, baking powder, baking soda, salt, cinnamon, and nutmeg to a bowl with the carrot mixture. Whisk together again to incorporate everything. 

Dry ingredients

4. Finally, fold in the chopped mixed nuts and chocolate chips. 

5. Spoon the batter into the prepared muffin cups, filling them about ¾ of the way. 

6. Bake until the tops of the muffins are golden brown and a toothpick inserted into the center comes out clean, about 20 minutes or so.

7. Allow them to cool in the pan for 15 minutes before enjoying. 

Enjoy these Carrot Breakfast Muffins!

Cost 

PYO carrots are $1/lb. The 5 medium carrots or 3 cups is approximately 1 lb, which makes the total cost for vegetables in this recipe right around $1. What a deal!. 


Nutritional Density

These muffins would make a great back to school snack because they contain fibre and protein (for calculations, check out a similar example in our blog titled, Blueberry Breakfast Cookies).

Did you know that there are two types of fibre? Soluble and insoluble fibre. Food that contains a source of fibre typically has both types although some foods contain only one type of fibre. 

Soluble fibre

  • Dissolves in water and can form gels and can also be prebiotic and fermenting.

  • Sources: oats, chia and flax seeds, pectin in fruits like apple, orange and pear, onions, bananas, garlic, asparagus, and legumes. 

  • Benefits: can help reduce blood sugar and cholesterol and increase the function of your  gastrointestinal system (1).

Insoluble fibre

  • Does not dissolve in water and is more difficult to digest.

  • Sources: whole grains, celery strings, seed hulls, and corn kernel skins. 

  • Benefits: adds bulk to stools and decreases the risk of gastrointestinal disorders (1).

Overall, both types of fibre are important for a healthy diet.

Storage

These muffins will last for 4 days in an airtight container on the counter. 

You may also make ahead and freeze for up to 4 months in an airtight container or plastic bag, once cooked and cooled. Don't forget to name and date them! Grab and go, for an easy nutrient-dense snack. 

Waste Less Notes 

At the PYO patch you may decide to keep the carrot tops on the carrots and use them to make other recipes. Using carrot tops are a great way to reduce waste and incorporate greens into your diet. They taste similar to parsley and may be dried to create a beautiful herb or garnish! We have some recipes and ideas on how to cook with carrot tops on our blog. 

The carrot tops, roots, and peels may also be saved to make a homemade vegetable/bone broth. 

*If you have room in the freezer, save a bag of vegetable scraps. When you have accumulated enough, then cook them down to make your favourite broth. 

Shredded too many carrots or have leftover carrots that you aren’t sure how to use? Not a problem, they are easy to freeze in a plastic bag to be used in your next baking recipe, or can be saved and used in the winter for soups, stews, and more. 

Modifications

This recipe may be modified to suit your needs. In terms of the nuts, you may use any nut or seed you have on hand, just make sure you chop them first.

You may also substitute the applesauce for  canned crushed pineapple or mashed banana.

All-purpose flour may also be used if that is what you have on hand, just note that the whole wheat flour does provide more nutrients than the all-purpose. 


Recipe modified from Cookie and Kate and photographed by dietetic interns Lexie Nobbs and Lise Wolyniuk and reviewed by Alex Chesney, RD

Reference:

  1. Alberta Health Service (2020). Fibre Facts. Alberta Health. Retrieved, August 19, 2024, from https://www.albertahealthservices.ca/assets/info/nutrition/if-nfs-fibre-facts.pdf

Pick Your Own Meal Series: Blueberry Breakfast Cookies

PYO Meal Series: Blueberry Breakfast Cookies

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

Thames River Melons Blueberry Bushes in the Height of Summer!

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

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

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

Ingredients Ready to go!

Recipe

Makes two dozen (24 cookies)  

Ingredients

1 cup butter 

1 cup packed brown sugar

2 Thames River Melons eggs

2 tsp of vanilla

2 cups whole wheat flour 

2 cups quick oats

⅓ cup oat bran

2 tsp of cinnamon 

1 tsp baking powder

1 tsp baking soda

½ tsp fine salt

½ cup dark chocolate chips

1 and ½ cups Thames River Melons blueberries

1 cup walnuts, chopped

Instructions 

1. Preheat the oven to 350°F. 

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

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

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

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

Cost 

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

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

Nutritional Density

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

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

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

Storage

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

Modifications

This recipe may be modified to suit your needs. 

You may use frozen berries instead of fresh. 

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

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

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

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




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



Reference:

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

Pick Your Own Meal Series: Blueberry Dutch Baby

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

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

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

*Serves 8 

Ingredients

8 Thames River Melons eggs

2- 2.5 cups Thames River Melons blueberries

1 cup whole milk or 2% milk 

5 tbsp butter 

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

1 cup all-purpose flour 

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

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

2 tsp of vanilla

2 tsp of cinnamon 

1 tsp salt 

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

Optional, confectioners sugar to dust

Instructions 

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

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

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

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

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

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

Cost 

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

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

Nutritional Density

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

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

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

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

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

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

Storage

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

Modifications

This recipe may be modified to suit your needs. 

You may use frozen berries instead of fresh. 

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

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

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

References:

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

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

Pick Your Own Meal Series: Breakfast Edition!

Easy Frittata, featuring PYO produce!

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

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

Ingredients ready to go!

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

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

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

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

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

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

Ingredients

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

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

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

8 Thames River Melons eggs 

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

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

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

Salt and pepper to taste

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

Cheese of your choice (we used shredded mozzarella). 

Instructions

1. Preheat the oven to 400°F.

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

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

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

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

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

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

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

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

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

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

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

The finished product!

Cost

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

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

Storage

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

Modifications

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

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

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


Reference:

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

Blueberry Banana Smoothie

Servings: 2

Ingredients

1 cup Blueberries (fresh or frozen-if using fresh, add some ice)

1 Banana (fresh or frozen)

1/2 cup milk of choice (Depending on the desired thickness of the smoothie you may want to modify the amount of liquid added. Less liquid = thicker smoothie; more liquid = thinner smoothie)

Instructions

  1. Add all ingredients to blender.

  2. Blend until all ingredients until mixed. Approximately 30seconds. Add more liquid (either more milk or water) depending on desired thickness. Smoothies are flexible! Feel free to add what you have on hand

    *NOTE: It helps your blender if you put softer ingredients closer to the blades and hard, frozen ingredients furthest from the blade. This means if you’re using a traditional blender where the blade is on the bottom, load your smoothie with the fresh, soft ingredients on the bottom, putting ice/frozen items on the top, furthest away from the blade.

Roasted Cinnamon Muskmelon

Ingredients

1 muskmelon

1 tablespoon honey

1/2 teaspoon cinnamon

Instructions

  1. Preheat the oven to 400°F. Line a baking sheet with parchment paper. Set aside.

  2. Wash the muskmelon with a produce brush. Cut off the outside skin and cut the muskmelon into curved slices.

  3. Combine the muskmelon, honey, and cinnamon in a medium-sized bowl.

  4. Place the mixture on the baking sheet and bake for 20 minutes, flipping the muskmelon halfway. The muskmelon slices should be hard around the edges and softer on the inside.

  5. Wait 5 minutes for the muskmelon to cool then serve on yogurt, ice cream, or by itself! You can eat the muskmelon cold or hot and for breakfast, a snack, or dessert.

Recipe developed and photographed by dietetic internship student Amy Campbell.

Roasted Rhubarb Ricotta Toast

This recipe is like cheesecake on toast: tangy, sweet, and delicious! The ricotta give you a dose of protein, and rhubarb and whole grain toast offer up fibre, making for a super satisfying breakfast or snack. Roasting the rhubarb adds a unique depth to its flavour, especially when paired with flavours from honey, vanilla, and orange zest. We used our very own Melon Blossom Honey of course, but whatever you have on hand would work! Alternatively, you could swap it out for maple syrup. Give it a try and let me know what you think!

Rhubarb Ricotta Toast.jpg

*Serves 3-4

Ingredients

2 cups rhubarb, cut into 2-inch long pieces

1/3 – 1/2 cup honey, depending how sweet you like it!

1 teaspoon vanilla extract

1 teaspoon orange zest

1 cup ricotta cheese

3-4 thick slices of bread of choice

1 tablespoon sliced or chopped almonds

Instructions

  1. Preheat oven to 400°.

  2. Wash, trim, and chop rhubarb. Cut them diagonally for an extra pretty presentation!

  3. Whisk vanilla into honey.

  4. Toss rhubarb pieces with honey in a medium-sized bowl until they are evenly coated.

  5. Sprinkle with orange zest.

  6. Transfer prepared rhubarb pieces to a baking pan lined with parchment paper. There will be some extra honey in the bowl, so be sure to scrape that out on top of the rhubarb pieces!

  7. Roast for 15 minutes or so. Rhubarb should be tender but still holding its shape.

  8. While rhubarb roasts, toast your bread.

  9. Spread approximately ¼ cup of ricotta cheese on each piece of toast.

  10. When rhubarb is ready, lay atop your ricotta toast.

  11. Spoon some of the liquid (it’s so good!) from the pan on top of the rhubarb pieces.

  12. Sprinkle with almonds and enjoy!

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

Rhubarb for Breakfast Two Ways

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

Stewed Rhubarb on French Toast

*Serves 4

Ingredients

Stewed Rhubarb

2 cups rhubarb, chopped

1 tablespoon water

½ teaspoon vanilla extract

1 tablespoon honey (more or less, to taste)

French Toast

8 slices bread of your choice

4 eggs

½ cup milk

1 teaspoon vanilla

1 teaspoon sugar

½ teaspoon cinnamon

½ teaspoon nutmeg

1 tablespoon butter

Toppings

1 cup plain Greek yogurt, 2%

Cinnamon

Honey (optional)

Instructions

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

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

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

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

  5. Breakfast is served!

Recipe created & photographed by Alex Chesney, RD

French Toast with Stewed Rhubarb and Greek Yogurt.jpg

Rhubarb Crisp Parfait

*Serves 4

Ingredients

4 cups rhubarb, chopped

2 tablespoons sugar

½ cup oats

1 tablespoon chia seeds

1 tablespoon hemp hearts

¼ cup brown sugar

¼ cup butter

2 cups Greek yogurt

1 teaspoon vanilla

Instructions

  1. Preheat oven to 375⁰F.

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

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

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

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

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

Recipe created & photographed by Alex Chesney, RD

Straightened Crisp Pic.jpg

Quick & Easy Asparagus Benny

Sunday morning brunch is one of my favourite meals of the week. I typically have more time to prepare it than I do for a weeknight dinner, which makes for a more relaxed cooking experience. I also love to cook with a coffee in hand, music in the background, and morning sunshine streaming in through the windows. And this weekend, eggs benedict is on the menu! Except… not really. I’m making a sneaky, super quick & easy version. Don’t get me wrong, I adore Hollandaise sauce, but it’s not something I make on the regular. It’s pretty labour intensive, and very rich. In my quick & easy version, I swapped out the Hollandaise for a simple white sauce + Swiss Cheese. And I’m giving you options for the eggs — you can poach ‘em if you feel up to it, but a simple sunny-side-up will work just fine!

Most importantly, though, this eggs benedict features the spring veggie we’ve all been waiting for: asparagus! It pairs deliciously well with eggs, and the cheese sauce ties it all together perfectly. Choose whole wheat English muffins for an extra dose of fibre, and you’ve got yourself a tasty and balanced brunch. Give it a try and let me know what you think!

Cropped Asparagus Benny 3.jpg

*Serves 6

Ingredients

6 whole wheat English muffins

12 eggs

2 bunches Thames River Melons Asparagus, washed & trimmed

2 tablespoons butter (plus more for buttering)

2 tablespoons all-purpose flour

2 cups milk

1 ½ cups Swiss cheese, shredded

6 slices deli ham, sliced in half (optional)

Pinch of salt

Pinch of pepper

Fresh parsley, minced, for serving (optional)

Instructions

  1. Wash & trim the asparagus, then set aside.

  2. Begin to make your Swiss cheese sauce: melt the butter over medium heat and cook until sizzling. Sprinkle the flour over top and mix together to form a thick paste. I like to use a rubber spatula for this step, to ensure I get into all the corners of the pot.

  3. Cook the butter-flour mixture for 1 – 2 minutes, until fully thickened. At this point I typically switch to a whisk. Next slowly add some of the milk, whisking constantly to combine. Add a little milk at a time, whisking until combined. Once all of the milk has been added, continue to whisk constantly.

  4. Continue to cook for 5 – 6 minutes. Watch the pan closely and monitor the heat. You want the sauce to heat at a slow and steady pace – too fast, and it will boil, which could cause the mixture to separate! You want a silky smooth sauce for this delicious breakfast.

  5. While the sauce cooks, prepare the asparagus. You can steam, sauté, or roast – any method will work! Cook until the asparagus is tender, but still holds its shape. Regardless of cooking method, this typically takes between 4 and 6 minutes, depending on the thickness of the stalk.

  6. The sauce should begin to thicken by now. Once it has, sprinkle in the shredded cheese, salt, and pepper, and whisk to combine. Once the cheese has melted, the sauce should be thickened and ready to eat! Reduce the heat to low and whisk occasionally as you continue to prepare the remaining ingredients.

  7. Toast the English muffins and cook the eggs. Again, how you cook the eggs is up to you! A traditional eggs Benedict calls for poached eggs, but for this quick and easy recipe I would recommend a simple sunny side up. Alternatively, check out this handy guide to oven-poached eggs.

  8. Now, you are officially ready to assemble!

  9. Lightly butter each side of the English muffins, then top them with the ham (if using) and several stalks of the prepared asparagus. Next, add an egg to each half, and finish it off with a generous drizzle of the Swiss cheese sauce.

  10. Sprinkle with a pinch of fresh parsley, and you’re ready to eat! Enjoy.