Pick Your Own Meal Series: Grilled Vegetable Pasta Salad

We are featuring our next Pick Your Own (PYO) meal, Grilled Vegetable Pasta Salad. Craving pasta…but also wanting something summery and fresh? Presenting the long weekend Grilled Vegetable Pasta Salad, because it ages like fine wine, feeds a crowd, and you grill the veg on a barbecue which is perfect for keeping your house cool during those hot days. 

We made this salad to go with a BBQ meal including steak, halloumi, and tofu, which provided protein, but you could always add protein of your choice directly to the salad. Things like tuna, or chicken would work great!

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

Look at all the veggies!

Recipe

*Serves 10 - 12

Ingredients

2-3 Thames River Melons zucchini 

2-3 cups Thames River Melons grape tomatoes

½ medium Thames River Melons red onion

1 Thames River Melons red bell pepper

2 cups arugula 

½  cup capers

½ kalamata olives 

200g of dried pasta (we are using penne)

200g of feta 

1 tsp salt (for boiling pasta)

For the Dressing

⅓ cup of olive oil 

Salt and pepper

⅓ cup red wine vinegar 

1 tbsp Thames River Melons honey

2 tbsp Thames River Melons garlic scape mustard 

1 cup of fresh Thames River Melons herbs (dill, basil, oregano, etc)- please feel free to add more 



Prepping the produce!

Instructions 

1. Prepare the vegetables, beginning with the zucchini and bell pepper, for grilling. Wash and then cut zucchinis in half lengthwise then half again to get four pieces. Sprinkle salt over the zucchini to help draw excess water out, and set aside.

Cut the red pepper into quarters and set aside.

2. Slice the red onion with the grain and separate, halve the grape tomatoes, and mince fresh herbs. We used dill and basil.

3. Peel, crush and mince 3-4 garlic cloves

4. Dab the zucchini with a paper towel to remove water. Add olive oil, salt and pepper to the zucchini and red pepper, ensuring all is well coated.

5. Add pasta to boiling water and cook according to instructions. 

6. Place the zucchini and red pepper on the BBQ.

7. Begin to assemble the salad. In a large serving bowl, place grape tomatoes, olives, capers, red onion, arugula, dill, basil, and crumbled feta

8. Make the salad dressing. Combine olive oil, minced garlic, dijon mustard, red wine vinegar, honey, salt and pepper and mix

9. Remove the vegetables from the grill.

10. Drain the pasta and set aside to cool slightly.

11. Cut the grilled vegetables into bite sized pieces.

12. Add the pasta, grilled vegetables, and dressing to the serving bowl. Toss and serve.

Grilled Vegetable Pasta Salad

Cost 

The zucchini weighed 1lb. The bell pepper was 0.35lb. The tomatoes were 0.8lb. 

PYO zucchini is $0.50/lb, bell peppers cost $2/lb, and grape tomatoes cost $0.80/lb. 

Therefore, the PYO vegetables in this dish cost approximately $2 in total. 

Storage

This salad will keep in the fridge for 4 days. If planning to store, we recommend keeping the arugula separate and adding at time of consumption. However, dressing the salad is recommended as the pasta and vegetables can marinate over time.

Waste Less Notes 

It is an easy way to incorporate vegetables that may be on their last days of freshness. 

Modifications

This recipe may be modified to suit your needs. You can add or subtract vegetables depending on what is in season and what you have on hand. 

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

Pulled Beef

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

Ingredients

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

2 tablespoons chili powder

4 teaspoons ground cumin

2 teaspoons salt

2 teaspoons black pepper

1 teaspoon garlic powder

1 teaspoon onion powder

1 teaspoon paprika

Pinch of red pepper flakes

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

1 cup Thames River Melons salsa

1/2 cup low sodium beef broth

Instructions

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

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

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

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

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

Potato Ham Soup

Servings: 6

Ingredients:

2 tbsp butter

3 cloves garlic, minced

1 white onion, chopped

1 medium sized carrot, chopped

1 celery stalk, chopped

4 white potatoes, chopped to bite sized

½ head of cauliflower, roughly chopped to bite sized pieces

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

6 cups vegetable stock

¼ cup cream

1 tsp thyme, ground

Salt and pepper to taste

Instructions:

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

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

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

  4. Serve hot.

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

Root Vegetable Sheet Pan Dinner

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

Ingredients: recommendations only

2 medium carrots, cut into wedges

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

1 parsnip

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

5 mushrooms, cut into quarters

1 head of broccoli

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

5-6 Brussels sprouts, halved

5 turkey sausages (if using as a meal)

2-3 generous tablespoons of olive oil or another

1 tsp garlic powder

1 tsp onion powder

½ tsp Italian seasoning

Instructions:

  1. Preheat the oven to 375°F.

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

  3. Cover in oil, and seasonings.

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

Vegetable Personal Pizza

Ingredients

1 whole wheat naan bread

1/4 cup pizza sauce

1/3 cup cheese

1/2 cup diced vegetables (we used sweet peppers, zucchini, and garlic scapes for this one!)

6 pepperoni slices (optional)

Instructions

  1. Preheat the oven to 375°F and line a baking sheet with parchment paper.

  2. Spread the pizza sauce over the naan bread.

  3. Add the cheese on top.

  4. Place the pepperoni slices and vegetables on the naan bread.

  5. Bake at 375°F for 15-20 minutes until the cheese is melted.

  6. This recipe makes one serving, but feel free to make several personal pizzas for your whole family!

This recipe was developed and photographed by dietetic internship student Amy Campbell.

Brie and Raspberry Panini

Ingredients

2 slices of bread

4 slices of Brie

1/3 cup raspberries

1 tbsp butter

1 tbsp honey

Instructions

  1. Butter both slices of bread on one side.

  2. Place the sliced Brie on the none buttered side of one piece of bread.

  3. Top the sliced Brie with drizzled honey.

  4. In a bowl mash raspberries with the back of a fork until the raspberries look similar to a jam.

  5. On the other slice of bread without the Brie and honey, spread the mashed raspberries on the non buttered side.

  6. Combine the two slices of bread like you would a sandwich or a panini.

  7. Place the panini on a frying pan and heat to medium-high temp. Flip the panini until golden brown on each side, about 3 minutes on each side and Enjoy!

Recipe developed and photographed by Dietetic Internship student Rae Wilcox

Strawberry Bruschetta

Ingredients

2 cups strawberries, chopped

1/3 cup tree nuts

½ cup feta

¼ cup olive oil

2 tablespoons basil, chopped

¾ cup balsamic vinaigrette

Instructions

  1. In a bowl combine strawberries, tree nuts, feta, olive oil and basil. Let sit in fridge until balsamic vinaigrette is complete.

  2. Heat balsamic vinegar in a small pot or sauce pan over medium heat. Bring to a gentle boil, then reduce heat to medium-low heat and let simmer, stirring occasionally, until the vinegar thickens (about 15-20 minutes). It should be thick enough to coat the back of a spoon. Let cool for 5 minutes.

  3. Place a generous amount of the strawberry mixture on chicken or a crostini roll and top with a drizzle of the thickened balsamic vinaigrette and enjoy!

Recipe developed and photographed by Dietetic Internship student Rae Wilcox