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 

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

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

Garlic Parmesan Butter Roasted Potatoes

Serves: 4

Ingredients:

4 medium potatoes (or about 20 baby potatoes)

4 tbsp melted butter, set aside half for use later

1 cup shredded parmesan cheese (shaker parmesan will also work)

2 tbsp minced garlic (or garlic powder)

1 tbsp paprika

1 tsp Italian seasoning

½ tsp salt

1 tsp pepper

Instructions:

  1. Preheat oven to 400 ̊F

  2. Microwave the whole potatoes for about 5 minutes or until they start to soften. Check with a fork.

  3. Carefully transfer the potatoes to a roasting pan and using a flat tool (like a mallet or masher) smash the potatoes until they are about 1 inch thick. Bake for about 20 minutes.

  4. Mix the parmesan, minced garlic, paprika, Italian seasoning, salt and pepper together in a bowl.

  5. Coat the potatoes in the melted butter and then in the seasoning mixture.

  6. Bake again for another 10 minutes or until the potatoes are slightly crispy on the outside.

  7. Serve as a warm side with your meal.

Muskmelon Strawberry Feta Salad

Ingredients

1 muskmelon, chopped

1 cup strawberries, chopped

1/2 cucumber or bell pepper, chopped

1/4 cup crumbled feta cheese

1/4 cup raw almonds

1 tablespoon canola oil

1/2 teaspoon red wine vinegar

1/2 teaspoon ground pepper

Instructions

  1. Mix the muskmelon, strawberries, cucumber, feta cheese, and almonds together in a large bowl.

  2. For the salad dressing, mix the canola oil, red wine vinegar, and ground pepper together thoroughly.

  3. Pour the dressing onto the salad and mix.

  4. This recipe is best consumed right away. Enjoy!

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

Zucchini Cornbread

* Serves 9

Ingredients

1 ½ cup zucchini, shredded

¼ cup granulated sugar

¼ cup light brown sugar

½ cup butter

2 eggs

1 cup buttermilk

½ tsp baking soda

1 cup cornmeal

1 cup all-purpose flour

½ tsp salt

 

Instructions

  1. Preheat oven to 375 degrees Grease an 8-inch square pan.

  2. Melt butter and add to a mixing bowl. Stir in sugars until well combined. Add eggs and stir well, until combined.

  3. Combine buttermilk with baking soda and stir into the bowl.

  4. Add cornmeal, zucchini, flour, and salt and stir until combined. Avoid over mixing the batter doesn’t need to be completely smooth.

  5. Pour batter into the prepared pan. Bake at 375 degrees for 22-30 minutes, or until a toothpick inserted in the center comes out clean.

  6. Cut yourself a piece of cornbread and top with a little butter and honey and enjoy!

Recipe modified from tastebetterfromscratch.com by Dietetic Intern student Rae Wilcox

Oven-Baked Asparagus Three Ways

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

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

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

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

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

*Serves 2-4

Prep Time: 5 minutes

Cooking Time: 5-8 minutes

Flavour Combination Options

Lemony Goodness

1/3 bunch asparagus

2 teaspoons lemon juice

1 teaspoon olive oil

½ teaspoon black pepper

¼ teaspoon salt

Chili Lime

1/3 bunch asparagus

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

2 teaspoons lime juice

1 teaspoon chili powder

Garlic & Ginger

1/3 bunch asparagus

1 teaspoon sesame oil

½ teaspoon garlic powder

½ teaspoon dried ginger

Pinch of sesame seeds

Instructions

  1. Preheat the oven to 400⁰F.

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

  3. Choose your favourite flavours.

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

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

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

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

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

  9. Enjoy!

Recipe created by Alex Chesney, RD

Freshened-up Potato Salad

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

Ingredients: 

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

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

Instructions

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

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

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

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

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

Recipe created by Alex Chesney, RD