PYO Meal Series: Garlicky Green Bean Salad

For our next Pick Your Own (PYO) meal, we are featuring The Garlicky Green Bean Salad. Summer is the season of salads. If you like garlic, and aren’t sure what to do with green beans,  this salad will not disappoint. It has the best balance of flavours, a satisfying crunch, and is incredibly easy to throw together. This is a really good make-ahead salad as it gets even more delicious the next day. We love this salad on its own but it would pair well with fish or chicken! 

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

The giant green beans!

Recipe

*Serves 6-8

Ingredients

2 lbs Thames River Melons beans 

1 cup parmesan cheese 

1 cup of pistachios (or sub slivered almonds), shelled and chopped

For the Dressing

⅓ cup of olive oil 

Salt and pepper

1 lemon, juiced and zested

6 cloves Thames River Melons garlic 

1 tsp Thames River Melon Blossom honey 

Here is what you will need!

Instructions

1. Trim and wash green beans. Bring a large pot of salted water to a boil.

2. Blanch beans for 3 minutes by submerging them in the boiling water. Meanwhile, fill a large bowl with ice and water. Use tongs to transfer the blanched beans into the ice bath to stop them from cooking. Once cool, drain, pat dry, and place in the fridge to stay cool while the rest of ingredients are prepared.

3. Make the dressing: combine olive oil, the zest of one whole lemon (zest before cutting), juice from one whole lemon, 6 cloves of minced garlic, 1 tsp TRM honey, salt and pepper. Shake well.

4. In a separate bowl, combine 1 cup of chopped pistachio (or sub slivered almonds),  1 cup of grated parmesan cheese, and top with pepper. 

5. Toss beans and dressing together in a large bowl so that beans are well coated, then slowly add the parmesan and nut mixture and toss well.

Serve up cold! This makes a perfect side dish.

Garlicky Green Bean Salad

Cost 

PYO beans are $3/lb. 2 lbs of green beans are needed for this salad. 

Therefore, the total cost of PYO vegetables for this salad was $6.  

Nutritional Density

* Please note these amounts are based on 6 servings. If you want smaller portions or to get more servings per batch, divide by the amount of servings you decide to make, to get the correct amounts of fibre and protein. 

Storage

This salad will keep in the fridge in an airtight container for 4 days. However, it’s important to note that the beans will not maintain their bright green colour for more than 1-2 days. 

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


Modifications

This recipe may be modified to suit your needs. If you have tree nut allergies or want to make this salad for a back-to-school meal, you may roast pumpkin seeds or sunflower seeds. 


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


Reference:

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

Blueberry Recipes Inspo

As the blueberry season is wrapping up, you may ask yourself, “what can I do with blueberries?” Well, we’ve put together this post to inspire you to come out to the farm and take advantage of the last of the season Pick Your Own blueberries. There are so many recipes that incorporate this delicious and nutritious fruit. 

Check them out below and try for yourself!

Please tag us on Instagram (@thamesrivermelons) if you make one of these recipes!

Blueberry Beet Pancakes

Blueberries are a very low maintenance fruit as there is no need to cut or peel before consuming. Just wash and eat! Also, if you can’t eat them all fresh, they are so easy to freeze and are delicious frozen as well. Frozen blueberries are also easy to incorporate into any recipes that require baking, or use to make a yogurt parfait! 

Find out more about Thames River Melons blueberries by watching Blueberry to Product. 

Also if you are interested in any of our blueberry baked goods or preserves, shop online or stop by our farm shop!

PYO Meal Series: Raisin and Sunflower Seed Eggplant Salad

We are featuring our eighth Pick Your Own (PYO) meal, Raisin and Sunflower Eggplant Salad. Yes, you heard it here, our eggplant plants are full of fruit ready to be harvested. What to do with eggplant you ask?... make a delicious salad! Eggplant has a mild flavour that pairs well with bold flavours like bitter pickled onions (an easy how-to-pickle guide is within the recipe instructions of this post). However, the toasted fruit and seeds and fig dressing add a sweet and savoury flavour that pairs perfectly with the pickled onions.

The balance of flavours and nutrients are some of the many highlights of this salad. Not only will you be satisfied with this salad, but it may inspire you to get out of your comfort zone and experience new flavours. 

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

So much flavour, a must try!

Recipe

*Serves 4-6 

Ingredients

~8 small (2 lbs) Thames River Melons eggplant 

1 cup Thames River Melons herbs (basil and sage)

½ cup feta cheese (I used goats feta, but you may also use goat cheese) 

Toasted Fruit and Seeds 

½ cup of raisins (can substitute for currants or cranberries)

½ cup of sunflower seeds (can substitute for pumpkin seeds or use a nut such as walnuts)

1 tbsp butter

1 tsp Thames River Melons Melon Blossom Honey or maple syrup 

2 dashes of cinnamon 

Dressing 

2 tbsp fig jam 

1 tbsp Thames River Melons Melon Blossom Honey

⅓ cup olive oil 

1 lemon, juiced

Pickled Onion 

1 medium Thames River Melons sweet onion

¾ cup of apple cider vinegar 

¼ cup water

½  tsp salt

1 tsp Thames River Melons Melon Blossom Honey 

Here is what you will need!

Instructions 

1. Preheat the oven to 400°F.

2. Wash the eggplant, then cut into quarter or 1/8th  wedges (depending on the size of the eggplant). Place the  wedges skin side up on a baking sheet, pour olive oil over them and season with salt. Place in the oven and set a timer for 10 minutes.

Eggplant wedges!

3. While the eggplants are in the oven, make the pickled onion brine:  in a small pot on high heat bring the apple cider vinegar, water, salt, and honey to a boil.

4. Thinly slice the onion and place into a mason jar. Pour the boiling brine mixture over top of the onions and shake the jar. Let cool and marinate on the counter for a minimum 20 minutes (the longer the better). 

5. After 10 minutes in the oven, or until the one side of the eggplant looks golden, flip the eggplant and set another timer for 10 minutes. 

Golden and ready to be flipped!

6. Meanwhile, make the salad dressing by adding the honey, olive oil, lemon, and fig jam to a jar. Shake until evenly mixed . 

* There may be chunks of fig, but that is okay!

7. Now, take out the eggplant and let it cool on top of the oven. 

8. While the eggplant cools, add the butter, sunflower seeds, raisins, maple syrup/honey, and cinnamon to the same pot as the vinegar brine and put on medium heat. Stir until the sunflower seeds get golden and crisp. 

* This is my favourite step as it gives off the most delightful aroma. 

9. Assemble the salad: place the roasted eggplant wedges on a serving plate, then  remove the pickled onions from the jar (look at the waste less notes for more ideas on how to use the remainder of the pickled onions) and add them on top of the eggplant wedges. Add the crumbled feta cheese, sprinkle on the fruit and seed mixture and lastly, cover the salad in dressing and garnish with sage and basil leaves. 

10. Serve up warm or cool! This makes a perfect side dish to share with family & friends.

Tada! Raisin and Sunflower Seed Eggplant Salad!

Cost

This salad requires approximately 2 lbs of eggplant. Eggplant PYO cost is $2/lb. Therefore, the PYO vegetables for this salad cost $4 in total. 


Nutritional Density

Eggplants contain manganese and vitamin K which are minerals and vitamins essential for good bone and blood health. Both micronutrients play a role in blood clotting. Manganese specifically plays a large role in reactions that contribute to bone formation and bone density (1).

For 100g of eggplant, there is 0.232 mg of manganese and 3.5µg vitamin K (2). 

The recommended dietary allowances (RDA) for manganese is 1.8 for female adults and 2.3 for males adults. Therefore, 100g of eggplant provides females with 13% of RDA and males with 10% of RDA. The adequate intake (AI) for vitamin K is 90µg for male adults and 120µg for female adults. Therefore, 100g of eggplant gives 4% of AI for females and 3% of AI for males (3). 

The pickled onions may provide probiotics. Probiotics are the good bacteria present when a food item is fermented. The fermentation process uses the bacteria present on the fruit or vegetable and a salt/water/sugar brine to activate the bacteria. When consumed, these bacteria may transport to the colon and help your digestive tract maintain good health (4). 


Storage

This salad will keep in the fridge for 2 days. If planning to store, we recommend keeping the dressing on the side as the eggplant may become soggy. 

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


Waste Less Notes 

You may not use all of the pickled onions (depending on how much your crowd likes onions). However, these pickled onions can be stored in the fridge for up to 2 weeks in a sealed container and used in a number of delicious recipes, especially in tacos, stir fry, and as a pizza topping. 



Modifications

This recipe may be modified to suit your needs. You may substitute the raisins for any dried fruit, like currants or cranberries. Even diced dates would work great! As for sunflower seeds substitutes, pumpkin seeds or if you have nuts on hand, then walnuts or pecans would be lovely. 


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


References

  1. National Institutes of Health. (2021). Manganese: Fact Sheet for Health Professionals. Retrieve August 17, 2024, from https://ods.od.nih.gov/factsheets/Manganese-HealthProfessional/ 

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

  3. Health Canada. (2023). Dietary Reference Intake Tables: Reference values for vitamins and minerals. Government of Canada. Retrieved August 17, 2024, from https://www.canada.ca/en/health-canada/services/food-nutrition/healthy-eating/dietary-reference-intakes/tables/reference-values-vitamins.html#tbl1 

  4. Valentino V, Magliulo R, Farsi D, et al. Fermented foods, their microbiome and its potential in boosting human health. Microb Biotechnol. 2024;17(2). doi:10.1111/1751-7915.14428 

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: Cucumber Salad, Two Ways

PYO Meal Series: Cucumber Salad, Two Ways

This is our fifth Pick Your Own (PYO) meal, featuring cucumbers from the farm, two ways: a Cool Creamy Cucumber Salad and an Acidic Cucumber Salad. 

The cucumber plants are thriving right now in the PYO patch! What can you do with a cucumber? Here we will show you how to turn plain ole’ cucumbers into two different deliciously elevated cucumber side salads that will pair perfectly with your BBQ plans this summer. 

The field cucumbers we have here on the farm are different from the English cucumber you may be used to seeing in your local grocery store. For these recipes, we recommend roughly peeling the cucumber skin, as it is a bit tough and can be hard to chew. In addition, we recommend halving the cucumbers and lightly scooping out the insides of the medium to large sized ones, to reduce the water content and remove the larger seeds. 

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

Recipe for The Creamy Cucumber Salad

*Serves 4 

Ingredients

1 lb Thames River Melons cucumbers

1/2 cup Thames River Melons dill 

2 small Thames River Melons red onions and their greens

4 tbsp white vinegar or pickle juice  

¾ cup Greek yogurt 

1 tsp salt 

Juice of half a lemon

Instructions 

1. Thoroughly wash the cucumbers, onions, and dill.

2. To make the dressing, whisk together pickle juice (or vinegar), yogurt, salt and lemon juice + zest in a salad bowl. Finely chop the dill and add to the dressing.

*It is most efficient (and creates less dishes!) to make the salad dressing in the same bowl you plan to serve the salad in.

3. Slice onion from north to south* (greens to the root or ‘with the grain’) and add to the dressing bowl. Save some of the greens to slice and add as garnish). Marinate the onions in the dressing while preparing the cucumbers. 

*Slicing onion ‘with the grain’ yields a more mild flavour, important when eaten raw

4. Roughly peel the cucumbers, and cut them each in half, then lightly scoop out the inside of the larger ones. Next slice the cucumber halves into half-moon shapes.

4. Chop dill and add to  the salad bowl with the dressing. Add the cucumber slices as well.

5. Toss the salad in the dressing until the cucumbers are fully coated.

6. Garnish with onion greens.

This salad pairs well with a Greek inspired dinner, such as Souvlaki style chicken.  

Recipe for The Acidic Cucumber Salad

*Serves 4 

1lb Thames River Melons cucumbers (we suggest small to medium)

2 Thames River Melons onions and the greens 

6 tbsp rice vinegar or white vinegar

1 tbsp Thames River Melon Blossom honey 

1 + ½ tbsp soy sauce

2 tsp toasted sesame oil 

¼ tsp red pepper flakes

Juice of half a lemon

Instructions 

1. Wash cucumbers and onions.

2. To make the salad dressing, in a salad bowl whisk together the vinegar, sesame oil, soy sauce, honey, red pepper flakes, and lemon juice 

*It is most efficient (and creates less dishes!) to make the salad dressing in the same bowl you plan to serve the salad in.

3. Slice onion from north to south* (greens to the root or ‘with the grain’) and add to the dressing bowl. Save some of the greens to slice and add as garnish). Marinate the onions in the dressing while preparing the cucumbers. 

*Slicing onion ‘with the grain’ yields a more mild flavour, important when eaten raw

4. Lightly peel the cucumbers, then halve them. Scoop out the insides of the largest ones. Cut  the cucumbers into half-moon and add to the salad bowl with the dressing and onions. 

5. Garnish with onion greens.

6. Toss, then let sit for 5-10 minutes. Toss again, ensuring all cucumbers are coated in dressing. Let sit again for 5-10 minutes. 

7. Enjoy! This version of the cucumber salad pairs beautifully with sushi, or a teriyaki chicken. 

We ordered our favourite local sushi to complement the flavours of this salad. This lunch was a great balance between homemade and takeout food. 

Cost 

PYO cucumbers are $1/lb. PYO onions are $4/lb. PYO dill is $4/lb. 

In total, the cost of PYO cucumbers per salad is $1. The onions cost PYO onions per salad $1 and dill (for the creamy cucumber salad) was $0.20. 

Nutritional Density

Did you know? Cucumbers contain 95% water (1). These salads will surely keep you hydrated on a hot summer's day. Not only are cucumbers good for providing water to your body but they also contain an abundance of electrolytes such as potassium, magnesium, phosphorus, and calcium (1). These electrolytes control our bodies’ water balance, helping it to function optimally.  

Storage

These salads will keep in an airtight container in the fridge for 2-3 days.

All of the onion greens won’t be needed for these salads, but you can freeze the remainder and use in your next stir-fry!

Modifications

This recipe may be modified to suit your needs.

In terms of the Creamy Cucumber Salad, you may substitute the Greek yogurt for a plain dairy, or lactose-free yogurt. 

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

Reference:

Health Canada. (2023). Canadian Nutrient File. Government of Canada. Retrieved July 21, 2024, from https://food-nutrition.canada.ca/cnf-fce/newSearch .

Pick Your Own Meal Series: Blueberry Breakfast Cookies

PYO Meal Series: Blueberry Breakfast Cookies

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

Thames River Melons Blueberry Bushes in the Height of Summer!

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

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

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

Ingredients Ready to go!

Recipe

Makes two dozen (24 cookies)  

Ingredients

1 cup butter 

1 cup packed brown sugar

2 Thames River Melons eggs

2 tsp of vanilla

2 cups whole wheat flour 

2 cups quick oats

⅓ cup oat bran

2 tsp of cinnamon 

1 tsp baking powder

1 tsp baking soda

½ tsp fine salt

½ cup dark chocolate chips

1 and ½ cups Thames River Melons blueberries

1 cup walnuts, chopped

Instructions 

1. Preheat the oven to 350°F. 

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

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

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

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

Cost 

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

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

Nutritional Density

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

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

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

Storage

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

Modifications

This recipe may be modified to suit your needs. 

You may use frozen berries instead of fresh. 

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

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

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

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




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



Reference:

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

Pick Your Own Meal Series: Blueberry Dutch Baby

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

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

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

*Serves 8 

Ingredients

8 Thames River Melons eggs

2- 2.5 cups Thames River Melons blueberries

1 cup whole milk or 2% milk 

5 tbsp butter 

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

1 cup all-purpose flour 

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

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

2 tsp of vanilla

2 tsp of cinnamon 

1 tsp salt 

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

Optional, confectioners sugar to dust

Instructions 

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

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

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

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

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

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

Cost 

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

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

Nutritional Density

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

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

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

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

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

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

Storage

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

Modifications

This recipe may be modified to suit your needs. 

You may use frozen berries instead of fresh. 

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

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

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

References:

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

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

Pick Your Own Meal Series: Whole Beet & Blueberry Salad

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

Ingredients ready to go!

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

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

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

*Serves 5-6

Ingredients

Salad

7 small Thames River Melons beets, washed and cubed 

4-5 cups of roughly chopped beet greens and stalks

1 ½ cups of Thames River Melons blueberries, washed

1 Thames River Melons mini cucumber, quartered and sliced 

140g goat cheese, plain

10 Thames River Melons basil leaves

1 tbsp olive oil

Candied Walnuts

½  cup walnuts 

1 tbsp butter 

1 tbsp Thames River Melons honey

Dressing

⅓ cup olive oil

2 tbsp Thames River Melons honey

2 tbsp Thames River Melons blueberry jam 

1 lemon, juiced

Salt and pepper to taste

Instructions 

1. Preheat the oven to 400°F

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

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

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

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

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

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

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

8. Remove the beets and walnuts from the oven. 

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

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

Enjoy!

Cost 

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

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

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

Nutritional Density

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

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

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

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

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

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

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

Storage

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

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

Waste Less Notes 

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

Modifications

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

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

Reference

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

Pick Your Own Meal Series: Breakfast Edition!

Easy Frittata, featuring PYO produce!

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

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

Ingredients ready to go!

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

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

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

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

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

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

Ingredients

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

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

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

8 Thames River Melons eggs 

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

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

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

Salt and pepper to taste

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

Cheese of your choice (we used shredded mozzarella). 

Instructions

1. Preheat the oven to 400°F.

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

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

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

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

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

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

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

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

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

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

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

The finished product!

Cost

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

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

Storage

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

Modifications

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

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

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


Reference:

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

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.

Oven-Charred Okra

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

Ingredients

1 quart okra

2 tablespoons salted butter, melted

1 teaspoon paprika

1 teaspoon garlic powder

1/2 teaspoon brown sugar

1/4 teaspoon salt

1/4 teaspoon black pepper

Instructions

  1. Preheat oven to 425°F.

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

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

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

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

  6. Mix to coat again.

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

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

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

Recipe developed & photographed by Alex Chesney, RD