Chia Seed Jam

Strawberries, raspberries, and blueberries are all in season now! These babies (oops, I meant berries!) are all fresh, delicious, and oh-so-nutritious. Berries are fruits, which means they are packed to the brim with satiating fibre, keeping us feeling full and satisfied. All three berries are also Vitamin C powerhouses. We talked a bit about the importance of Vitamin C last week, but did you know that it’s also a powerful antioxidant? Antioxidants protect our body’s cells from damage, whether it be natural damage from aging, or damage from pollutants. Such damage can then lead to diseases like diabetes and heart disease. Overall then, if we consume antioxidants from our diet, we can help prevent disease! And what better way to get those antioxidants in then through delicious strawberries, raspberries, and blueberries.  

Chia seeds are these nifty little guys that soak up liquids like crazy and thicken whatever they’re added to. In this case, they transform a simple berry sauce into a jam-like creation packed with fibre, healthy omega-3 fats, and minerals like iron & calcium. 

Overall, chia seed jam is low in added sugars, sky-high in fiber, and an all-round delicious addition to your morning toast, yogurt, or scone. Alternatively, add some as a topping to vanilla ice cream or frozen yogurt for a tasty dessert.

Try a mixed berry version, one of the variations, or make up your own!

Ingredients

1 ½ cup mixed berries

¼ cup water

1 tablespoon sugar or sweetener of your choice (maple syrup, agave, or artificial sweeteners are all options!)

2 tablespoons chia seeds

Instructions

1. Place berries in a small saucepan on the stove top, and turn to medium heat.

2. Add the water, then allow to heat for 2 minutes or so.

3. Once the berry & water mixture is simmering, mash gently with a fork or potato masher.

4. You can mash the berries as much/as little as you’d like! Personally, I like my jam on the chunkier side, but if you prefer a smoother texture, mash away!

5. Simmer the mashed berry mixture for another 2 minutes or so.

6. Next, remove from heat and stir in the sugar & chia seeds.

7. Allow the jam mixture to cool for at least 20 minutes before serving. This cooling time is also gelling time, and is necessary for the chia seeds to suck up some moisture and turn the berry mixture into a jam.

8. At this point, your jam is ready to eat! Enjoy!

**Storage Tips: This is a quick jam, not a canned/processed jam and therefore not shelf stable. If you have leftovers, transfer them to a Tupperware container or mason jar, and store in the fridge for up to 1 week. You can also freeze the jam!

Variations:

Strawberry-Vanilla Chia Seed Jam

Classic, and simple, this version pairs well with whole wheat toast!

1. Use the standard recipe, but mix in 1 teaspoon of vanilla extract along with the sugar and chia seeds.

Raspberry-Lime Chia Seed Jam

Tangy, and energizing, add a dollop of this jam to your morning bowl of Greek yogurt!

1. Use the standard recipe, but mix in 2 teaspoons lime juice along with the sugar and chia seeds.

Blueberry-Spice Chia Seed Jam

This version features rich, warm flavours. Serve atop a freshly baked whole wheat scone!

1. Use the standard recipe, but mix in ¼ teaspoon nutmeg & 1/4 teaspoon cinnamon along with the sugar and chia seeds.

Recipe created by Alex Chesney, RD

Strawberry Ice Cream

Now, don't get me wrong... I am a huge ice cream fan! And I mean the full cream, lots of sugar, real deal type of ice cream. But that's a once in a while treat for me. This recipe, however, could be enjoyed more often, as a tasty dessert or as a refreshing afternoon snack on a hot summers' day.

Bananas are often treated as the potassium superstars, but did you know that strawberries are chalk full of that nutrient too? Potassium is really important for our fluid balance, blood pressure control, and muscle & nerve function. Strawberries also offer a nice punch of Vitamin C, important for keeping our immune system healthy, and helping our bones, teeth, and skin grow and repair!

Overall, this sweet treat is not only full of a couple of important micronutrients, but also gives us a delicious dessert that has virtually no added sugar and fat! It's super easy, too! Try it today and let me know what you think.

Ingredients

1 large banana, frozen 

2 cups frozen strawberries 

1/2 cup plain Greek yogurt (or any unflavoured yogurt of your choice!)

1 teaspoon vanilla extract 

1 tablespoon honey (or more or less, to taste)

Instructions

1. Toss all of the ingredients into a food processor* and blend until smooth! You may need to stop occasionally to scrape down the sides of the food processor bowl. 

2. Once the mixture is lovely and smooth, with a beautiful & rich pink colour you are ready for the next step!

3. Transfer your strawberry nice cream into a freezer-safe container, and place in the freezer for at least 3 hours. 

4. To keep yourself busy while you wait, try working up a sweat outside! After the 3 hours are finally up, your ice cold treat will be ready to eat. Scoop & serve, maybe with some fresh sliced berries and an extra drizzle of honey on top.

If you somehow have extra nice cream left, feel free to return it to the freezer. However, it will freeze more solidly after this point. Not to worry, though! You'll just have to plan ahead a bit next time, and remember to pull it out of the freezer 15-20 minutes before you want to scoop it, allowing it to soften a bit.

*A food processor is definitely ideal for this recipe. If you don't have one, you could also try using a powerful blender!

Recipe developed by Alex Chesney, RD

Strawberry Rhubarb Cobbler

*Serves 6

A cobbler is an incredibly delicious dessert, full of fruity filling & topped with biscuits that soak up the fruit juices as it bakes. This recipe uses a mixture of strawberries & rhubarb. The berries add lots of natural sweetness, so I was able to cut back a bit on the amount of sugar required. For the biscuit topping, I did use some butter (because you can’t get a flaky biscuit without butter!) but I also included some Greek yogurt, which cuts back on the fat and also gives the biscuits their lovely moistness & dense texture. I hope you try out this treat soon and enjoy it with a smile, alongside some family & friends. Let me know what you think!

Ingredients

Filling:

4 cups rhubarb, chopped

2 cups strawberries, hulled & sliced

1 tablespoon lemon juice

1 teaspoon vanilla

½ cup sugar

1/4 cup flour

Topping:

1 ½ cups whole wheat flour

2 tablespoons sugar

1 ½ teaspoons baking powder

¼ teaspoon salt

1 cup Greek yogurt

5 tablespoons cold butter, cubed

1 tablespoon milk

1 teaspoon milk

Instructions

1. Preheat oven to 400°F.

2. Begin by making the filling: sprinkle the lemon juice and vanilla over the fruit & toss. Next, whisk together the sugar and cornstarch, sprinkle over the prepared fruit, and toss again. Lots of tossing in this step!

3. Transfer the prepared filling to a baking dish. You could use a 9x9 square dish or a deep dish pie plate – that’s what I chose!

4. Now you can move on to preparing the topping. Start by whisking together the flour, sugar, baking powder, and salt.

5. Next, cut the cubes of butter into the flour mixture using a pastry cutter. Forks work too, in a pinch! Once the butter is the size of peas, you’re ready for the next step.

6. Add the Greek yogurt and mix using a rubber spatula until the flour & butter mixture is moistened. Next, knead the mixture approximately 10 times. The dough should be slightly sticky.

7. Divide the dough in half, then divide each half into 3. This will leave you with 6 even parts. Pat each ball of dough into a round biscuit, about an inch thick.

8. Arrange the biscuits over top of the prepared fruit filling. Brush each biscuit with some milk and sprinkle with a pinch of sugar. Now you’re ready to bake!

9. Place the baking dish into the pre-heated oven. Bake for approximately 45 minutes. The fruit should be bubbly and the tops of the biscuits should be golden brown. You may want to place a piece of tinfoil underneath the baking dish – the fruit juices may overflow while baking!

10. Once baked through, remove from the cobbler from the oven and let cool on the stove top for at least 15 minutes.

11. Serve each person a biscuit plus lots of fruit filling. You can also top with a scoop of vanilla ice-cream for an extra indulgent dessert. Enjoy!

Recipe created by Alex Chesney, RD

Asparagus, Mushroom, and Goat Cheese Mini Frittatas

*Makes 1 dozen mini frittatas

A frittata is the low-maintenance version of a quiche – with just as much delicious taste! Traditionally, a frittata is made in a large cast-iron pan, but for my recipe I opted for a mini version, made in a muffin tin. These little guys are quick & easy to prepare, full of flavour, and filling (thanks to all the fiber from the veggies & the protein from the eggs and cheese). They would be great for a quick breakfast, leisurely weekend brunch, or even an on-the-go snack – they are portable thanks to their handy size! They can be served warm or at room-temperature, and can even be refrigerated & then eaten cold or re-heated. The options are endless. Give them a try and let me know what you think!

Ingredients:

18 cremini mushrooms

1 tablespoon butter

12 stalks asparagus, ends trimmed

2 cloves garlic, finely minced

9 eggs, lightly beaten

¾ cups milk

Pinch of salt & pepper

Pinch of cayenne pepper (optional, if you like some heat!)

1 log goat cheese (135g), thinly sliced

Instructions

1.       Thoroughly grease a muffin tin, making sure to cover the bottoms & sides of each slot, then set aside.

2.       Pre-heat the oven to 350°F.

3.       Prepare the vegetables for cooking: clean the mushrooms thoroughly, remove the stems, and slice them thinly, then wash the asparagus and break off the tough ends.

4.       Melt the butter in a medium frying pan, and add the mushrooms. Sauté for approximately 5 minutes, until the mushrooms are nicely browned. During the last minute of cooking time, add the minced garlic. You don’t want to add the garlic any earlier, as it may burn!

5.       Meanwhile, quickly steam the asparagus, for no more than 3 minutes. You’ll want it to be slightly softened, but not fully cooked! Once steamed, chop the asparagus into 1 inch pieces and set aside.

6.       In a medium-sized bowl, lightly beat the eggs. Add in the milk or cream and salt & pepper, and beat again.

7.       Carefully pour the egg mixture into the muffin tin, dividing evenly between the slots. Next, evenly divide the vegetables between the muffin tins. To finish, top each tin with a slice of goat cheese.

8.       Place the muffin tin into the prepared oven, and bake for approximately 12 minutes, until the mini frittatas are just set. To check for doneness, gently shake the pan – the middles of the frittatas should be just set, with a slight jiggle.

9.       Once they are finished, remove the frittatas from the oven and let cool for 5 minutes. Once they have cooled slightly, run a small rubber spatula around the edge of each of the slots to loosen the frittatas. They should easily pop right out after that!

10.   At this point, you can either serve the frittatas or you can allow them to cool to room temperature – they taste delicious either way!

Rhubarb Muffins

Springtime & rhubarb go hand-in-hand, don’t you think? And rhubarb has always seemed at home in muffins to me! Try out this recipe today & enjoy them as a side to your morning coffee, or as an on-the-go snack.  If you choose to add the cinnamon sugar topping, these muffins would also make a great dessert!

The whole wheat flour, oats, and rhubarb will give you a nice hit of fiber. Pair with a glass of milk and a handful of almonds & you’ll have yourself a deliciously healthy treat. These guys would be even more tasty slathered with some of our Thames River Melons strawberry jam! Check out the recipe below:

*Makes 2 dozen muffins

Dry Ingredients:

1 ¼ cups all-purpose flour

1 ¼ cups whole wheat flour

½ cup large flake oats

½ - ¾ cup sugar (depending how sweet you’d like them to be!)

2 teaspoons baking powder

¼ teaspoon cinnamon

¼ teaspoon nutmeg

Wet Ingredients:

1 cup milk + 1 tablespoon lemon juice (aka homemade buttermilk!)

1 egg, lightly beaten

¼ cup canola oil

2 teaspoons vanilla extract

2 ripe bananas, mashed well

Add-in:

2 cups rhubarb, diced & tossed in ¼ cup sugar

Topping (optional):

¼ cup all-purpose flour

2 tablespoons brown sugar

¾ teaspoon ground cinnamon

2 tablespoons butter, softened

Instructions

1.  Preheat your oven to 400°F.

2. Lightly grease a muffin tin, or fill with muffin liners & then set aside.

3. Combine the milk & lemon juice in a liquid measuring cup and allow to sit together for at least 5 minutes. This is your DIY buttermilk!

4. While waiting, thoroughly whisk together all of the dry ingredients (flour, oats, sugar, baking powder, spices) in a large mixing bowl, then set aside.

5. In a separate bowl, whisk together the wet ingredients (your homemade buttermilk should be ready now, plus the egg, canola oil, vanilla extract, & mashed bananas).

6. Make a well in the dry ingredients, and slowly pour in the wet ingredients, mixing gently until they are just combined. Don’t over mix, or the muffins could be tough & chewy!

7. Next, gently fold in the chopped rhubarb.

8. Your batter is ready to go now! Use a spring-loaded ice cream scoop and drop muffin batter into the prepared muffin tins.

9. If you are interested in adding the optional topping (it gives the muffins an extra bump of sweetness!), whisk together the flour, sugar, and cinnamon and then cut in the butter until the mixture is crumbly. Sprinkle evenly on top of the muffin batter.

10. Once finished, bake the muffins in your pre-heated oven for approximately 20 minutes.

11. To check for doneness, take a peek at your muffins. Gently shake the muffin tin – are they still jiggly in the middle? If they are, return them to the oven and continue to check them every 2 – 3 minutes. Once they are not jiggly and when they spring back from your touch they are done & ready to be removed!

12. Allow muffins to rest in the pan for a few minutes. Once they are cool enough to touch, transfer them to a cooling rack. All that’s left to do now is enjoy! That and the clean-up J

Recipe created by Alex Chesney, RD

Butternut Squash Lasagna Roll-Ups

This recipe combines some of my all-time favourite winter foods - lasagna and squash! I don't know about you, but warm, comforting, and filling dishes are a must to get me through windy, snowy days like this one. Pairing butternut squash with whole wheat lasagna noodles makes for a meal that's high in fibre and will keep you feeling full. The squash also boasts a hefty serving of Vitamin A, which helps keep our eyes, skin, and immune system healthy. 

Ingredients:
2 cups butternut squash, cooked & mashed
1 teaspoon brown sugar
1 teaspoon butter
2 cups plain, low-sodium tomato sauce
½ teaspoon dried oregano
½ teaspoon dried basil
½ teaspoon garlic powder
¼ teaspoon salt
¼ teaspoon black pepper
¼ teaspoon red pepper flakes (optional, if you like some heat!)
6 whole-wheat lasagna noodles, cooked
¼ cup walnuts
1 small log reduced-fat goat cheese

Instructions:

1. Preheat oven to 350°F.

2. Prepare 2 9x13 pans – 1 for the squash, and 1 for the completed lasagna. The pan for the lasagna needs to be sprayed with cooking spray, while the pan for the squash does not.

3. In the meantime, prep the squash for cooking. To bake, slice squash in half and scoop out the seeds. Place halves skin-side down in a 9x13 baking and add a ½ inch of water around them. Bake for approximately 45 minutes, until flesh is soft and easy to scoop.

4. While squash is baking, cook the lasagna noodles. Bring a large pot of salted water to a boil, then cook noodles according to package directions. Once cooked, drain and place noodles on a cookie sheet lined with a dish towel to cool. Set aside.

5. Gather 2 cups of cooked squash, and add brown sugar and butter. Mash together and set aside.

6. Mix the herbs & spices into the tomato sauce. Set aside.

7. Once the above ingredients are prepped, you can begin to assemble the lasagna.

8. Start by spreading approximately 2 tablespoons of goat cheese on each lasagna noodle.

9. Next, layer on a few tablespoons of mashed squash.

10. Once the cheese & squash are on each of the noodles, begin to firmly roll them up. Place the rolls seam-side down in the greased baking pan, ensuring they are grouped together (they will not take up the whole pan – that’s okay!)

11. Carefully pour the prepared tomato sauce over the lasagna rolls, ensuring there is no exposed noodle.

12. Top each roll with a dollop of goat cheese, and then sprinkle the walnuts all over the top.

13. Bake the lasagna rolls for 25-30 minutes, until sauce is bubbly and goat cheese is melted and browned.

Recipe created by Alex Chesney, RD

Sweet Potato (Squash) Soup

Sweet Potato (Squash) Soup
*Serves 4-6

This soup features a few of the many fall veggies we have on the farm – delicata squash (aka sweet potato squash), sweet potato, and onion. Both of the squash are small and easy to peel & chop. These powerhouse ingredients are chock full of not only delicious flavour, but also vitamins A and C! Blending the soup + adding some coconut milk provides an amazingly creamy texture and the cinnamon and nutmeg add some wintertime depth to the overall flavour. 

Ingredients:
2 delicata squash (aka sweet potato squash), peeled and cubed
2 large sweet potato, peeled and cube
1 onion, diced
2 cups low-sodium vegetable broth
1/2 cup coconut milk
Pinch of cinnamon and nutmeg
Pinch of salt and pepper

Instructions

1. Place vegetable broth in a medium-sized pot and add the diced onion and peeled and cubed squash and sweet potato over medium-high heat.

2. Bring mixture to a boil and then lower heat and simmer for approximately 20 minutes or until squash and sweet potato are tender.

3. Blend soup mixture using an immersion blender or a blender. If using a blender, allow soup to cool and then transfer in small batches.

4. Once soup is blended, mix in coconut milk and spices. Add salt and pepper to taste.
   
   Recipe created by Alex Chesney, RD

Zucchini Lasagna

This neat take on lasagna features zucchini slices instead of pasta noodles. It’s super simple, and super delicious. Zucchini provides lots of fiber, plus vitamins A & C!

*Makes one 9x9 pan of lasagna

Ingredients:
2 large green zucchini, sliced in half and then thinly sliced lengthwise
2 cups tomato sauce (homemade or store-bought)*
½ lb lean ground turkey, cooked
1 cup cheese (mixture of cheddar and mozzarella), grated

Instructions

1. Preheat oven to 350 F.

2. Once the zucchini is sliced, it should be briefly pan-fried or grilled to let out some of the moisture. Zucchini has a very high water content, so if it is placed directly into the lasagna, you’ll end up with a watery final product. Fry or grill the lasagna for approximately 2 minutes per side, and then set aside.

3. Next, thoroughly brown the ground turkey. Divide cooked meat into 2 sections and then set this aside too.

4. Once the zucchini & turkey have been prepped, it’s time to assemble the lasagna! Making any kind of lasagna is all about the layers. Start off this version by coating the bottom of a 9x9 baking dish with ½ cup tomato sauce. This will prevent sticking. Next, layer slices of zucchini until the bottom of the pan is covered.

5. On top of the zucchini spread ½ cup of sauce, then sprinkle ¼ cup cheese and half of the ground turkey.

6. Place another layer of zucchini, sauce, cheese, and meat, then top with one final layer of zucchini. On top of the final zucchini layer, spread the remaining 1 cup of sauce, then sprinkle the remaining ½ cup of cheese.

7. Bake in preheated oven for 20 minutes, until cheese is melted and browning on top, and sauce is bubbling.

8. Remove from oven and let sit for 5 minutes, then dig in and enjoy!

* I used a homemade tomato sauce & added my own herbs and spices, which gave me control over the salt content, but if store-bought is your choice, try to choose one that says low/no added sodium. Unfortunately, tomato sauce is often crazy high in salt!

Recipe created by Alex Chesney, RD

Oven-Baked Onion Rings

Onion rings make the perfect addition to a summertime burger & beer on the patio, especially on a long weekend! Although the deep-fried version is super delicious, its high fat content makes it something to be enjoyed just once in a while. Fortunately, I created this tasty oven-baked version that is virtually fat-free, while still giving you that crunch & taste you may be craving. Try them at home today!

*Makes approximately 18 onion rings

Ingredients:
1 fresh sweet onion
¼ cup flour
2 eggs
1 tbsp milk
1-2 cups panko bread crumbs
1 tsp garlic powder
½ tsp salt

Instructions

1. Line a baking sheet with parchment paper and set aside. Preheat oven to 450 F.

2. To prepare the onion, remove the greens and the root. Place the onion on its side, and then carefully slice into ¼ inch slices. Separate the slices into individual rings and set aside.

3. Set up an onion ring prep assembly-line using 3 bowls. Work from left to right: in the first bowl, place the flour, in the second, whisk together the eggs & milk, and in the third, mix together the bread crumbs, garlic powder, and salt.

4. Begin to assemble the onion rings. One at a time, dip the onion rings into the flour and coat evenly. Next, drop the onion slices into the egg mixture and again, coat evenly. Finally, place the onion rings in the panko mixture and coat evenly once again. Repeat this process for each individual onion ring.

5. Place coated onion rings on the baking sheet. Once all onion rings are prepped, place in the preheated oven and bake for 12-15 minutes. The coating on the onion rings should be nicely browned. Remove from oven and enjoy!

*Tip: The panko mixture can get quite gummed up from the egg & milk mixture. To ensure the final stage of coating is successful, it helps to only put a little panko at a time into the third bowl, and refresh every 3 rings or so.

Recipe created by Alex Chesney, RD

Mixed Berry Muffins

These muffins are hearty, filling, and delicious! Chock full of fiber from the whole wheat flour, oats, and berries + a boost of protein from the hemp hearts & chia means they'll make the perfect addition to a breakfast-on-the-go or as an afternoon pick-me-up snack. Try topping with a tablespoon of natural peanut butter and pair with a glass of milk. Enjoy!
*Makes 12 muffins

Ingredients

Dry Ingredients:
2 cups whole wheat flour
½ cup oats
1/8 cup hemp hearts
1/8 cup chia seeds
¼ cup sugar
2 tsp baking powder

Wet Ingredients:
1 cup milk
1 egg, lightly beaten
¼ cup canola oil
1 tsp vanilla extract
2 ripe bananas, mashed

Add-ins:
1 cup mixed berries (I used raspberries & blueberries)

Instructions

1. Preheat oven to 350. Lightly grease a muffin tin, or fill with muffin liners. Set aside until batter is prepared.

2. In a large mixing bowl, thoroughly whisk together all dry ingredients. Set aside. In a separate bowl, whisk together wet ingredients. Slowly stir wet ingredients into the dry ingredients and mix gently until just combined. Do not overmix or muffins will be tough and chewy! Finally, gently fold in berries.

3. Using a spring-loaded ice-cream scoop (my favourite tool to ensure evenly sized muffins!) drop muffin batter into muffin tins.

4. Bake in pre-heated oven for approximately 20 minutes. To check doneness, insert a toothpick. If it comes out clean, your muffins are ready to be removed from the oven.

5. Let cool, and then dig in!

Recipe created by Alex Chesney, RD

Chia Seed Pudding + Blueberries

It's blueberry season! I have been adding blueberries to just about everything these days, because they are not only super delicious but also packed with nutrition! Blueberries are an excellent source of fibre and of Vitamins A & C - which are important micronutrients and antioxidants! They make the perfect mix-in for this creamy chia seed pudding.

Chia seeds are these nifty little guys that form a pudding-like texture when soaked in liquids. The end result is kind of like tapioca pudding, but with packed with fibre, healthy omega-3 fats, and minerals like iron & calcium. Here I chose a mixture of 1% milk and coconut milk, which allows gives the pudding some incredible creaminess without being too laden with fat.

This recipe can be enjoyed as an afternoon snack or as a tasty dessert! Try it out today & let me know what you think.

*Serves 4

Ingredients

3 tbsp chia seeds
½ cup 1% milk
½ cup coconut milk
1 tsp maple syrup
½ tsp vanilla extract

Instructions

1. Place all ingredients in a blender and pulse gently until mixed well.

2. Place the mixture in the fridge for an hour.

3. Transfer to mason jars, top each serving with ¼ cup of berries, and enjoy!

Note: For an even prettier presentation, try layering - a few spoonfuls of pudding, a sprinkle of blueberries, and repeat!

Recipe developed 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

Zucchini Blossoms How-To

Zucchini blossoms are a fun treat in season now! They're one of those things that look incredibly impressive once prepared, but are actually really easy - a great way to impress guests! Check out these preparation tips that will help ensure your dinner party is a hit. My go-to cooking method is pan-frying, as it's a nice balance between baking & deep-frying. It gives them a deliciously crisp coating, but allows you to limit the amount of oil used.

Stuff them: 

• Use a soft cheese (ricotta & goat’s cheese are the most popular) mixed with herbs of your choice (ex. garlic, basil)

• Gently wipe flowers with a wet paper towel

• Remove stamen from the center of the blossom, using scissors

• Mix cheese, herbs & any other desired fillings

• Use a piping bag to squeeze the cheese mixture into the blossoms (if you don’t have a piping bag, simply use a ziploc bag with the corner snipped off)

• Twist the tops of the blossoms shut as tightly as possible

Cooking the blossoms, stuffed or un-stuffed:

• Batter & deep fry the blossoms; use a batter of sparkling water or beer, flour & egg

• Pan fry the blossoms with olive oil & garlic

• Drizzle olive oil on the blossoms & bake on a foil-lined cookie sheet

• Add to pasta, on top of pizza or eat them raw in a salad

Recipe tips & tricks from Alex Chesney, RD

Freezing Rhubarb

Rhubarb is such a classic taste of spring, and we're always a little sad when the season starts to wind down. But it doesn't have to be goodbye until next year! Try freezing some to enjoy all winter long with these easy steps: 

1. Trim off leaves (they are actually poisonous!) and about an inch from the bottom of the stalk.
2. Wash and dry thoroughly and chop into chunks about an inch thick.
3. Transfer chunks of rhubarb into a freezer-friendly zipper storage bag and place in the freezer.

There you have it! Easy as 1-2-3 :) Freezing fresh produce when it's at peak season is a great way to ensure your winter diet stays full of variety & health.

We also freeze some here on-farm so feel free to drop by any time!

Alex Chesney, RD

Asparagus, Pepper, and Sundried Tomato Pasta Salad

I created this recipe last week when it was feeling more like summertime.. Thankfully, it can be served warm & enjoyed on a blustery day like today, too! It's packed full of veggies, has great flavour thanks to all of the herbs in the oil & vinegar dressing, and is low in added salt & fats. Enjoy!

*Serves 4-6

Ingredients:

Salad
2 cups pasta, dry
1 lb asparagus, ends trimmed
1 pepper in colour of choice, cut into 1” wedges
1 tbsp oil
Pepper to taste
¼ cup sliced sundried tomatoes
¼ cup feta cheese, crumbled

Dressing
¼ cup olive oil
¼ cup red wine vinegar
1 tbsp mayonnaise
1 tsp dried basil
½ tsp dried oregano
½ tsp dehydrated onions
½ tsp garlic powder
1/4 tsp salt

Instructions:

1. Begin by roasting the vegetables. Preheat oven to 400°F.

2. Next, place asparagus and pepper chunks in a baking dish, drizzle with oil, and sprinkle with salt and pepper.

3. Bake for 10 minutes, until veggies are beginning to soften but still firm. 

4. Meanwhile, cook the pasta according to package directions. Once cooked, drain in a colander and set aside in a large bowl. Don't rinse the pasta, as this decreases its ability to soak up the dressing!

5. Next, prepare the dressing by vigorously whisking together the oil, vinegar, and mayonnaise (which acts as an emulsifier). Once mixed well, add the spices and whisk again. 

6. Once the vegetables have roasted, remove from oven.

7. Cut asparagus stalks into bite sized chunks and add them, along with the roasted pepper chunks, to the cooked pasta. Also add the feta and sundried tomatoes.

8. Drizzle the dressing over the pasta salad and toss together. Serve warm or chill in fridge overnight and serve the next day.
   
   Recipe created by Alex Chesney, RD

Rhubarb & Yogurt Parfait

Here's a quick & easy, plus healthy & delicious treat that can be enjoyed as an on-the-go breakfast, or as a light dessert! Rhubarb & oats provide filling fiber, and Greek yogurt gives a boost of protein. Prepare ahead of time for easy enjoyment. Here's the recipe: 

*Serves 4

Ingredients:
6 cups rhubarb, chopped
6 tbsp honey
¼ cup water
3 cups Greek yogurt
1 tsp vanilla extract
2 cups large flake oats

Instructions

1. Place chopped rhubarb, 3 tbsp of the honey, and water in a medium stock pot over low heat. Simmer for approximately 20 minutes, stirring occasionally, until rhubarb is completely softened. 

2. Meanwhile, whisk together Greek yogurt, 3 tbsp of honey, and vanilla extract. 

3. Once rhubarb is cooked, begin to layer your parfaits into 4 mason jars. Start with 1/2 cup yogurt mixture, then layer on 1/2 cup rhubarb, then repeat once for each jar (total of 1 cup of yogurt and 1 cup rhubarb per jar).

4. Top each parfait with 1/2 cup oatmeal.

Store in fridge until ready to enjoy!

Recipe created by Alex Chesney, RD

Asparagus & Green Garlic Flatbread

This flatbread recipe may look a bit lengthy, but it's oh-so-easy & delicious. If you're running short on time, feel free to use a store bought dough. The toppings are really flexible as well! Try swapping out the veggies for whatever you have on hand, or add some leftover roasted chicken or even a sunny-side-up egg for a boost of protein.

Ingredients
1 1/3 cups all purpose flour
1 tsp baking powder
½ tsp salt
½ cup milk
2 tbsp oil (canola, olive, or something similar)

Toppings
½ lb asparagus
3 stalks green garlic
2 tbsp oil
Salt and Pepper to taste
¼ cup softened goat cheese
Parmesan cheese to taste
Red pepper flakes (optional, if you want some heat!)

Instructions:

1. Preheat the oven to 400ºF. In a medium bowl, mix together the flour, baking powder and salt. Slowly stir in milk and oil until a soft dough is formed. Once mixed, knead dough together approximately 10 times. Shape dough into a ball and let rest while toppings are prepped.

2. Wash and trim the asparagus. Next, wash and trim green garlic (remove long green leaves and roots), then slice the remaining white portion of the garlic in half, lengthwise. Place prepped asparagus and green garlic in a 9x13 baking dish. Pour oil over the vegetables and rub until completely covered. Season with a sprinkle of salt and pepper and, if desired, the red pepper flakes.

3. Next, flatten the dough onto a baking sheet lined with parchment paper. Stretch dough into desired shape (round, rectangular, abstract – it’s up to you!), about ¼ inch thick. Poke holes in the dough.

4. Place both the prepped vegetables and the dough into the oven. This will allow the veggies to gently roast, and the dough to pre-bake a little before adding the toppings.

5. After 10 minutes, remove the veggies and the dough from the oven.

6. Carefully spread the goat cheese evenly across the dough using a spoon or rubber spatula. Arrange the roasted veggies on top of the goat cheese and finish by sprinkling with parmesan cheese.

7. Return the flatbread to the oven for an additional 10 minutes, until the parmesan cheese is melted.

8. Remove from the oven, transfer to a cutting board, and slice for serving. Enjoy!

Recipe created by Alex Chesney, RD 

Rhubarb Crisp

Rhubarb crisp is so delicious & easy to make. It can be made using either fresh or frozen rhubarb - either works! This dessert makes the perfect addition to a weeknight family dinner, and here at the farm we love to nibble on leftovers (if there are any!) for a breakfast-time treat. 

Here's the recipe: 

Ingredients

Filling
4 cups of chopped rhubarb
1/2 cup sugar
Dash of lemon juice

Topping
1 cup quick cooking oatmeal
1/2 cup brown sugar
1/4 cup butter, softened
1/4 tsp cinnamon (optional)

Instructions

1. Preheat oven to 350. Toss chopped rhubarb in sugar and transfer to a greased 9x9 baking dish.

2. Prepare topping: mix oatmeal and brown sugar, then cut in softened butter.

3. Once combined well, sprinkle on top of rhubarb. Bake for 30-45 minutes (until rhubarb is softened and mixture is bubbly). Enjoy!

Recipe created by Alex Chesney, RD

Asparagus & Prosciutto Bundles

This is one of our favourite ways to enjoy asparagus! 

*Serves 6

Ingredients:
36 thin spears fresh Ontario Asparagus (about 1 bunch)
Olive oil
Salt and pepper
12 thin slices prosciutto

Instructions

1. Wash and break asparagus stalks where they snap easily; discard ends. Dry and toss with oil and season with salt and pepper.

2. Bundle 3 spears together; wrap 1 piece of prosciutto around asparagus.

3. Place bundles on greased grill over medium to medium-high heat; grill, turning occasionally, until asparagus is bright green and tender and prosciutto is crisp, about 5 minutes.

4. Drizzle bundles with olive oil.