A Taste of Summer All Year Long

The end of the growing season drawing in Canada is the perfect time to preserve some of your favourite fruits and vegetables. Jams, jellies, compotes, sauces, breads…the possibilities may seem endless, but don’t let that deter you. The first order of business is to identify what will appeal to the appetites in your household, and then determine how much time and effort you’re willing to invest. Fruit jams and pickled cucumbers are great, for instance, but require a fair bit of effort and some specialized equipment. By comparison, flash-freezing is relatively easy and locks in nutrients and much of that fresh taste.

Tomatoes are quite easy to flash-freeze. Cut away the stem end along with a centimetre or two of the fruit, and then drop them into boiling water for 30-60 seconds. Run them under cold water for a few seconds, then peel away the skin, place into a sealable freezer bag and pop them into the deep-freeze. Thawed, they make great starters for soups, stews and sauces. Blueberries, strawberries and peach slices also flash-freeze readily and make great additions to smoothies, pancakes and muffins.

Pesto is a favourite in our household because it freezes well and provides a taste of summer in the middle of winter. The simple and delicious recipe in the original Moosewood cookbook is ideal; be sure to follow its advice and add the Parmesan cheese only after thawing the paste. The price of basil, the primary ingredient, falls quickly when the final harvest floods farmers’ markets.

 

Freezing breads and cookies made from fruits and vegetables is another tasty way to incorporate local produce into your winter diet. Zucchini-chocolate-chip cookies are a favourite in our household; there’s a great recipe in Barbara Kingsolver’s book Animal, vegetable, miracle . The book documents her family’s year-long quest to emphasize local fresh produce in their diet and features a wonderful assortment of healthy, vegetable-friendly recipes designed to appeal to growing families. An Internet search will reveal a host of recipes for carrot cakes, zucchini loaves and other treats that freeze readily.

 

Give Thanks with Fresh Fruits and Vegetables

Celebrated the second Monday in October, Thanksgiving typically marks the start of autumn and the end of the harvest in Canada. The roots of Canadian Thanksgiving lie in Martin Frobisher’s ill-fated attempt to establish a British colony on Baffin Island (now part of Nunavut) in 1578. After ice and storms wrecked one of the expedition’s 15 ships, the men celebrated a mass to give thanks for their survival. Other explorers, including Samuel de Champlain, later staged similar ceremonies as a way to give thanks. The tradition grew during the centuries that followed and Thanksgiving was assigned its current spot on Canadian calendars in 1957.

Thanksgiving retains many elements of this diverse history: a bountiful meal in the company of family and friends, and an expression of appreciation. While many families incorporate other rituals, such as football or board games, food remains central to the holiday. And menus tend to feature seasonal items such as turkey and fall fruits and vegetables—in particular apples, squash, potatoes and pumpkin.

To make the most of your Thanksgiving celebration, broaden the menu to include as many locally grown fruits and vegetables as possible. Start with a family visit to a farmers' market and encourage everyone to choose an item for the feast. In most parts of Canada, mid-October is peak time for a rich variety of vegetables, including beets, beans, broccoli, cabbage, cauliflower, carrots, celery, corn, cucumber, onions, potatoes, radishes and squash. Seasonal fruits include apples, pears and tomatoes.

Although the selection will vary depending on where you live, make a point to add a new item or two to the menu: roasted parsnips, for instance, or the oddly named Jerusalem artichoke—which is neither an artichoke nor native to Jerusalem. It is, in fact, a tuber also known as sunchoke, sunroot and earth apple, and it tastes great baked or roasted.

Allow the colours of fall to inspire your menu; add yellows, oranges and reds to your table’s palate with acorn, hubbard and butternut squashes, along with sweet potatoes, yams and beets. And remember to give thanks for nature’s bounty!

March is Nutrition month and at Mix it Up™ we want to know how you’re going to celebrate!

Share your favourite fruit and/or veggie rich recipes with us on Facebook. Then tweet at us (@FruitsNVeg) using the hashtag #NutritionMonth. Every week you’ll have a new chance to win a $25 Gift Card to a grocery store near you.

Full contest details are on our facebook page.

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Survive the holidays with Chicory

The Holiday season is upon us. It’s time to entertain guests as well as balance your day, making sure you are still eating healthy and getting the fuel you need to keep going. While the holidays may be your favourite season, they are also hectic so instead of reaching for a cup of coffee when you’re feeling the energy wind down, why not try some Chicory. Chicory is an edible herb widely used as a caffeine substitute giving you that burst of energy usually found in your “double double” - and there are several ways to consume chicory so that you get a great taste and a great boost.



Chicory is a naturally bitter herb when used raw, making it perfect for Italian, Spanish and Greek cuisine however cooking it will reduce the bitterness. Try stir frying it with garlic or lemon for a great fresh side dish alternative at the big holiday dinner. Use the leaves to create a new and exciting salad to impress friends and family.



Chicory was mainly grown in North Africa, Europe and Asia but now Chicory production is available in Quebec, making it easy for you to buy it close to home...so go ahead and Mix it up!®



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Dear, Old Dad

The cold weather is finally behind us - it’s time to get outside and take advantage of the warmer weather grilling season as much as possible! What better way to start than by honouring dear, old dad?

 

To celebrate Father’s day, why not whip up a meal fit for any grill master in your life? Colourful and flavour-packed steak and veggie kebabs will satisfy the meat lovers as well as providing all the benefits of colourful vegetables.

This is a dish is sure to become a family favourite and used a lot during the summer – it’s convenient, healthy and easy…oh and did we mention that it’s really good?!

 

Here’s what you’ll need:

      • Skewers (We suggest using the metal kind but if you use 
      bamboo as we did, soak them in water for at least 10 minutes
      before loading them up so they don’t burn!)
     • 1 lb steak - such as lean sirloin - cut into 2″ pieces
       • Chunks of yellow peppers

       • Cherry or grape tomatoes

       • Chunks of zucchini
     • Chunks of mushrooms or whole button mushrooms

 

 For the marinade:

 • 2 Tablespoons extra virgin olive oil
 •  2 Tablespoons soy sauce
 • 1/4 teaspoon salt
 • 1/2 teaspoon dried oregano
 • 1/4 teaspoon dried coriander
 • 1/4 teaspoon paprika
 • 1/4 teaspoon black pepper
 • 1 clove garlic, minced

  

Directions:

Note: If using bamboo skewers, soak them in water for at least 10 minutes

1. Cut all the veggies into chunks – place together in a large bowl.

2. Cut the steak into 1.5″ – 2″ chunks – keep meat in a separate bowl.

3. Mix the marinade ingredients together.

4. Pour half the marinade over the veggies and the other half over the meat. Allow the veggies and meat to marinade for up at LEAST 20 minutes and up to 8 hours (cover and refrigerate).

5. Start skewering the veggies and meat in whatever taste and colour pattern you prefer.

6. Grill for 10 minutes – turning on occasion – or until meat is cooked through. 

 

 

 

 

 

 

 

 

Serve and enjoy!

 

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New Angles

Spring has sprung as we’re feeling inspired! This is the season of renewal and refreshment, and with it comes an exciting array of out-of-the-box ideas for trying something different. Whether it’s a vegetable you’ve never tried before, a new recipe from a friend or a new way to serve fruit, branch out this spring and let your creativity bloom!

Refresh your favourites with any of the following fanciful ideas:

• Instead of lettuce and tomato on your sandwich, try crunchy raw slices of radish, mushroom, red pepper or English cucumber

• Add new vegetables to your salad. Opt for shredded raw kohlrabi, grated beets or sticks of crisp, sweet jicama

• Berries pair well with balsamic vinegar. Try a light vinaigrette on a spinach and strawberry salad, or mix blueberries, feta cheese and arugula and top with an olive oil and balsamic dressing.

• If you usually eat your carrots raw, try them roasted for a change. Or instead of steaming green beans, enjoy them raw and crunchy. Play with cooking techniques, times and textures to find something new that you like.

• Buy a leafy green vegetable that you’ve never tried before – maybe Swiss chard, kale, collards or dandelion greens. Sauté it simply with olive oil and garlic for a wonderful side dish.



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Celebrate Nutrition Month with a bounty of fresh produce!

Every March, Dietitians of Canada celebrates National Nutrition Month. This year, the Nutrition Month campaign focuses on the myths and misconceptions around healthy eating. There are lots of half-truths out there, and dietitians will do their best this month to spread the healthy truth.

A common myth is that it is difficult to eat right because planning well-balanced meals is hard to do. The truth? Many people are not sure where to start – but once you get the hang of it, it’s easy!

One sure-fire method to proper meal planning is to follow the Plate Rule. When you are thinking about a meal, visualize your dinner plate as having four quadrants. Fill two of these quadrants with your favourite vegetables and fruits, from stir-fried greens to apple slices to salad. Fill one quadrant with protein-rich food, such as chicken or fish. Fill the final quadrant with grains like pasta or brown rice. It’s such as simple way to make sure your meal is well-balanced and delicious!

It may be Nutrition Month, but the Mix it up!® team celebrates fruits and vegetables 365 days a year, and you can too!


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