Category: Food & Farms

  • Squash and Lentil Rolls

    Squash and Lentil Rolls

    Squash and Lentil Rolls

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    Servings: 15
    Ingredients Method

    Ingredients
      

    • 1 tablespoon grapeseed oil or coconut oil plus extra for brushing phyllo
    • 1 yellow onion finely chopped
    • 1 pound skin-removed and chopped squash pieces such as kabocha or butternut
    • 1 cup no-salt-added vegetable stock
    • 1 19 oz. can brown lentils drained and rinsed
    • 2 tablespoons tomato paste
    • 2 tablespoons reduced-sodium soy sauce
    • 1 tablespoon dried Italian herb blend
    • 2 tablespoons ground flax
    • ½ cup quick-cooking oats
    • 12 sheets phyllo pastry

    Method
     

    1. Preheat oven to 400°F.
    2. In medium saucepan, heat oil over medium heat. Add onion and cook, stirring often, until softened and translucent, about 5 minutes. Add squash and vegetable stock. Bring mixture to a simmer; cover and let cook until squash is easily pierced with a fork, about 8 to 10 minutes. With fork or potato masher, mash squash into a chunky paste. Stir in lentils, tomato paste, soy sauce, herbs, ground flax, and oats. Cook, stirring often, until mixture is well combined, warmed through, and thickened, about 4 minutes. Remove from heat.
    3. Place one sheet of phyllo dough with long side facing you on a work surface. Cover remaining phyllo with a very lightly dampened kitchen towel to keep it from drying out. Lightly brush with oil and top with another piece of phyllo. Repeat twice more, resulting in a stack of four phyllo sheets. Place one third of squash and lentil mixture (about 1 1/2 cups) along bottom of phyllo edge in a thin line, spreading it out evenly end to end. Roll up from bottom to completely enclose filling. Place on parchment-lined baking tray and repeat with remaining phyllo and filling. With serrated knife, cut each log into 10 pieces. Bruch each piece with some more oil before transferring baking tray to preheated oven. Bake until phyllo is golden brown and crisp, about 25 to 30 minutes. Enjoy!

    By Lawren Moneta

    Article Courtesy of Alive Magazine

  • Miso Corn Chowder

    Miso Corn Chowder

    Miso Corn Chowder

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    Total Time 40 minutes
    Servings: 4
    Ingredients Method Notes

    Ingredients
      

    • 2 tablespoons olive oil
    • ½ small yellow onion or 1 large shallot minced
    • 12 ounces red potatoes ½" cubes
    • 3-4 ears corn on the cob or 10 ounces frozen corn
    • 3 cups miso brown*
    • ½ cup canned coconut milk*
    • ½ teaspoon sea salt
    • ¼ teaspoon coarse ground black pepper
    • Salt and pepper to taste
    • Sliced chives or green onions optional
    • Toasted sesame oil optional

    Method
     

    1. Remove corn kernels from cobs and set aside.
    2. In a stock pot, heat oil over medium heat. Add onion and sauté for 3-5 minutes or until translucent.
    3. Add potatoes, corn kernels, cobs, and miso broth. Cover and bring to a gentle simmer. Cook until potatoes are tender. Remove cobs and discard.
    4. Stir in cream, salt and black pepper. Carefully blend the soup to the desired texture in the pot with an immersion blender.
    5. Serve garnished with chives and a light drizzle of toasted sesame oil. Enjoy!

    Notes

    *If you cannot find miso broth, use vegetable broth or water with 2-3 tablespoons of miso. You can also use heavy cream in equal amounts for a vegetarian version.
  • Apple Butter

    Apple Butter

    Apple Butter

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    Total Time 1 hour 45 minutes
    Ingredients Method Notes

    Ingredients
      

    • 4 pounds assorted apples
    • 3 ½ cups water
    • 1 ½ cups cane sugar
    • 1 teaspoon apple or pumpkin pie spice

    Method
     

    1. Peel, core, and cut apples into quarters then place in a saucepan and add water. Bring to a boil, then reduce heat to low and cover. Gently simmer for approximately 30 minutes or until apples are soft. Stir occasionally with a wooden spoon to help the apple break down.
    2. Carefully place cooked apples in a blender and blend until very smooth, about 1 minute. Return apples to a clean saucepan and add sugar and pumpkin pie spice.
    3. Bring blended apples to a simmer and cook for 40-50 minutes, stirring frequently to prevent sticking.
    4. Cool and test the consistency. It should be spreadable and stay on the end of a knife. If it doesn't, heat again and cook for 10 more minutes. Store in a clean jar in the refrigerator. Enjoy!

    Notes

    Makes approximately 3 1/2 cups
  • Egg Bites

    Egg Bites

    Egg Bites

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    Total Time 45 minutes
    Ingredients Method Notes

    Ingredients
      

    • 8 large eggs
    • 1 ½ cup shredded cheese such as cheddar or pepper jack
    • 2 cups cottage cheese
    • ½ teaspoon sea salt
    • ¼ teaspoon ground black pepper
    • 2 cups ready to eat ingredients such as cooked proteins, vegetables, and herbs

    Method
     

    1. Preheat oven to 350°F. In a mixing bowl, combine eggs, shredded cheese, cottage cheese, salt and pepper.
    2. Customize egg bites by stirring in approximately 2 cups of pre-cooked and cooled add-ins to the egg mixture.
    3. Grease 12 cupcake wells with nonstick cooking spray or softened butter or use cupcake liners.
    4. Divide egg mixture evenly into 12 pan wells and place in oven.
    5. Bake for 35 minutes or until centers are set. Cool for a few minutes then carefully turn them out onto a cooling rack. Enjoy!

    Notes

    Makes 12 bites
  • Classic Lemonade

    Classic Lemonade

    Classic Lemonade

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    Total Time 15 minutes
    Servings: 6
    Ingredients Method

    Ingredients
      

    • 2 ⅔ cups cold water divided
    • ½ cup sugar
    • 1 cup fresh squeezed lemon juice from about 4-6 lemons

    Method
     

    1. Combine sugar and ⅔ cup water in a saucepan. Heat over medium heat, stirring occasionally until sugar has dissolved. Set aside to cool, approximately 10 minutes.
    2. Combine sugar water, lemon juice, and remaining water in a pitcher. Stir well and chill before serving. Enjoy!
  • Kids Lunch Box

    Kids Lunch Box

    Kids Lunch Box

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    Total Time 30 minutes
    Servings: 1
    Ingredients Method

    Ingredients
      

    Sandwiches
    • 1-2 slices sandwich bread
    • 1 slice cheddar cheese
    • 5 pepperoni slices
    Vegetable Sticks
    • 1 small cucumber
    • 1 small red bell pepper
    • 1 medium carrot
    Pinwheels
    • 1 whole wheat flour tortilla 8" round
    • ¼ cup softened cream cheese plain or flavored
    Fruit and Cheese Sticks
    • 1 red apple
    • 2 cheddar cheese slices ¼" thick

    Method
     

    Sandwiches
    1. Using a cookie cutter, cut out two bread shapes for the sandwich using one or two slices of bread depending on the size and shape of the cookie cutter.
    2. Assemble sandwich by layering the pepperoni and cheese between the slices of bread.
    Vegetable Sticks
    1. Slice vegetables into ¼ inch thick slices. Use various shaped cutters to cut out shapes.
    2. Thread veggies onto blunt end toothpicks to create mini veggie skewers. Alternatively, place veggie cut outs into small cups and arrange in bento box.
    Pinwheels
    1. Spread cream cheese onto the tortilla and roll up. Chill in the refrigerator for 30 minutes then slice into ½" thick wheels.
    Fruit and Cheese Sticks
    1. Slice apple into ¼ inch thick slices. Use various shaped cutters to cut out different shapes.
    2. Cut shapes out of the cheese slices.
    3. Thread fruit and cheese onto blunt end toothpicks to create mini fruit and cheese skewers. Alternatively, place cut outs into small cups and arrange in bento box.
  • Understanding sustainability

    Understanding sustainability

    Understanding sustainability

    Going beyond the buzzword

    The planet is heating up, putting life and ecosystems at increasing risk. Social and economic inequalities, between and within countries, remain stubbornly high. We’ve all heard the buzzword “sustainability” given as a solution to these problems: if we can shift our systems to become more sustainable, we can cut down on carbon emissions and resource use while making societies fairer for all.

    However, what does sustainability actually <mean>, and what progress are we making towards it?

    Unpacking sustainability

    In 1987, the United Nations Brundtland Commission defined sustainability as “meeting the needs of the present without compromising the ability of future generations to meet their own needs.” This definition is still relevant today. Indigenous communities have long held the belief that we should care for our world in a way that ensures the well-being of future generations.

    Core components of sustainability

    The concept of sustainability has three core components:

    • environmental sustainability
    • economic sustainability
    • social sustainability

    Environmental sustainability

    Environmental sustainability focuses on protecting and preserving natural resources (like clean air, water, forests, and biodiversity) for future generations. Shifting toward renewable energy and reducing waste are key aspects.

    The environment and the economy

    Economic sustainability means supporting growth while ensuring resources are used efficiently and responsibly. Our largely linear economies follow a “take-make-use-dispose” formula. While we’ve shifted toward recycling, efforts are often insufficient: a 2019 study found only 9 percent of plastic waste in Canada is recycled. To be truly sustainable, we need a circular economy, where products and resources remain in circulation. Just 7.2 percent of the global economy is currently circular.

    Social sustainability

    The social dimension of sustainability is critical, relating to creating a world where everyone can meet their needs and access a good quality of life. This includes ensuring equity in transitions to more sustainable practices.

    Environmental justice

    Environmental justice highlights how vulnerable communities often bear the brunt of climate change and pollution. The Government of Canada is working on a strategy to promote environmental justice.

    Working toward a more sustainable world

    While individual action is important, governments and corporations also have a lot of power.

    Government commitments and action

    In 2015, Canada committed to the UN’s 17 Sustainable Development Goals (SDGs) to be achieved by 2030, covering environmental, economic, and social sustainability. While progress is being made, much work remains, particularly regarding persistent inequalities and increasing emissions from oil and gas projects.

    Corporate influence and power

    According to a recent study, 80 percent of global carbon dioxide emissions from 2016-2022 came from just 57 corporate and state producing companies. Corporations hold significant influence and often lobby against environmentally and socially beneficial practices.

    Individual agency

    Systemic change is needed, but individuals also have power. Be critical of corporate sustainability claims, as “greenwashing” is common.

    We should all try to make our lives sustainable, but don’t lose sight of the changes needed from governments and corporations. Using your voice to protest and vote are crucial ways to hold power to account.

    By Isabela Bonnevera

    Article Courtesy of Alive Magazine

  • Vegan Crispy Bars

    Vegan Crispy Bars

    Vegan Crispy Bars

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    Total Time 1 hour 20 minutes
    Servings: 6
    Ingredients Method

    Ingredients
      

    • 1 cup smooth peanut butter unsalted
    • ⅔ cup brown rice syrup
    • ⅓ cup maple syrup
    • 1 ½ teaspoon vanilla extract
    • 5 cups rice cereal
    • 1 ½ cups vegan bittersweet chocolate chips
    • 1 tablespoon neutral oil
    • 3 tablespoons shredded coconut

    Method
     

    1. In a 6-quart pot, melt together peanut butter, syrups, and vanilla on medium low heat. Stir in cereal.
    2. Spread mixture in a parchment-lined 9" by 9" pan and press down flat.
    3. Melt chocolate with oil and spread over bars. Sprinkle with coconut and chill until set, about 1 hour. Enjoy!
  • Summer Zucchini Chips

    Summer Zucchini Chips

    Summer Zucchini Chips

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    Ingredients Method Notes

    Ingredients
      

    • 2 medium zucchinis cut into ¼-inch slices
    • 1 ½ cup gluten free panko breadcrumbs
    • ¾ cup grated parmesan cheese
    • ¼ cup salt-free everything bagel seasoning
    • ½ teaspoon sea salt
    • 2 large eggs whisked

    Method
     

    1. Preheat your air fryer to 400°F. On a baking tray or shallow dish, combine panko breadcrumbs, parmesan cheese, and everything seasoning. In a separate bowl, whisk the eggs.
    2. In batches, coat each zucchini slice with the egg mixture. Transfer to the breadcrumb mixture, pressing to make a nice crust on each side.
    3. Air fry zucchini slices in batches. Place slices directly in fryer basket, leaving room for the air to circulate -do not crowd the basket. Cook for 8 minutes, flipping halfway through. Promptly remove zucchini chips from fryer basket and place on a cooling rack. Sprinkle with salt while hot. Repeat with remaining zucchini slices.
    4. Serve with your favorite dipping sauce. Enjoy!

    Notes

    Can’t find everything bagel seasoning? Substitute with ½ teaspoon onion powder, ½ teaspoon garlic powder, ½ teaspoon poppyseeds, and 2 teaspoons sesame seeds.
  • An elegant afternoon

    An elegant afternoon

    An elegant afternoon

    Celebrate Mom with recipes designed to nourish and delight

    Whether you call her Mom, Mother, Momma, or Mum, an afternoon tea is the perfect way to celebrate that special person in your life. It can not only be a fun and elegant occasion, but it can also offer a wonderfully relaxed celebration.

    With afternoon tea, there’s plenty of opportunity to visit and spend time together and enjoy delicious food; these recipes will help you prepare an afternoon tea to nourish body and soul and to celebrate Mom in style.

    Herby Chickpea Smash Tea Sandwiches

    Finger sandwiches are a classic component of afternoon tea, and these ones bring plenty of herby flavor to the party. Chickpeas are lightly smashed and dressed in fresh, bright flavors of cilantro, mint, tangy yogurt, earthy turmeric, and spicy paprika, before being sandwiched with pumpkin seeds and sunflower sprouts. Don’t be fooled by their small size—these sandwiches pack a hearty boost of fiber and protein and a whopping amount of iron too.
    Print Recipe Pin Recipe
    Servings: 16
    Ingredients Method Notes

    Ingredients
      

    • 1 14-ounce can chickpeas drained and rinsed
    • 1 tablespoon capers
    • ¼ cup green onions
    • ½ cup fresh cilantro
    • ¼ cup fresh mint
    • ¼ cup Greek yogurt
    • 1 teaspoon Dijon mustard
    • 1 tablespoon tahini
    • ¼ teaspoon turmeric
    • ¼ teaspoon spicy smoked paprika
    • ⅛ teaspoon salt optional
    • ¼ cup pumpkin seeds divided
    • 1 cup sunflower sprouts divided
    • 8 slices spelt bread or other hearty ancient grain bread

    Method
     

    1. With potato masher, in medium-sized bowl, mash chickpeas. Finely chop capers and add to bowl along with green onions, cilantro, and mint.
    2. In separate bowl, combine yogurt, Dijon mustard, tahini, turmeric, and paprika to make dressing. Pour over chickpea mixture and stir well. Taste for seasoning and add salt, if required.
    3. To assemble sandwiches, lay out 2 pieces of bread and cover each with a thin layer of chickpea mixture. Sprinkle about 1 Tbsp pumpkin seeds on 1 slice of bread and top with about 1/4 cup sunflower sprouts. Sandwich the 2 pieces of bread together, pressing down lightly. Repeat with remaining bread to make 4 sandwiches. Cut each lengthwise into 1 inch tea sandwiches.
    4. Enjoy!

    Notes

    Each serving contains: 102 calories; 4 g protein; 6 g total fat (1 g sat. fat); 15 g total carbohydrates (2 g sugars, 3 g fiber); 211 mg sodium

    Orange Tarragon Chicken in Belgian Endives

    Orange and tarragon make wonderful friends as they flavor this take on a chicken salad sandwich. Slightly bitter endives offer a great complement to the licorice flavor of tarragon and are robust enough to hold the mixture while adding a satisfying crunch. Each filled leaf contains about 20 g of protein and 40 percent of the recommended daily value of iron.
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    Servings: 20
    Ingredients Method Notes

    Ingredients
      

    • 2 boneless, skinless chicken breasts about 6 ounces each
    • 2 strips orange zest made using vegetable peeler
    • 1 teaspoon peppercorns
    • 1 small carrot cut in a few pieces
    • ½ onion skin removed, root intact
    • 2 thyme sprigs
    • 4 tarragon sprigs leaves removed and reserved for use below
    • 1 bay leaf
    • 1 teaspoon mustard
    • 1 tablespoon apple cider vinegar
    • 3 tablespoons orange juice
    • 1 tablespoon extra virgin olive oil
    • 3 tablespoons finely chopped fresh tarragon leaves
    • 1 tablespoon chives
    • 1 tablespoon orange zest
    • ¼ teaspoon salt
    • ¼ teaspoon pepper
    • 20 Belgian endive leaves washed and dried (from about 2 or 3 endives)
    • ¼ cup slivered almonds

    Method
     

    1. In shallow saucepan wide enough to accommodate all ingredients in a single layer, place chicken, orange zest, peppercorns, carrot, onion, thyme and tarragon sprigs, and bay leaf. Pour in cold water to cover chicken by about 1 inch. Place pan on stove and heat on high. The moment water begins to simmer, reduce heat, and keep at a gentle simmer for 15 to 20 minutes. Do not allow water to boil. After time has elapsed, turn off heat, and remove chicken to plate and allow to cool thoroughly. Place in container with lid and refrigerate once cool.
    2. In small jar or bowl, combine mustard, vinegar, orange juice, olive oil, tarragon leaves, chives, orange zest, salt, and pepper.
    3. Using 2 forks or stand mixer with paddle attachment on low setting, shred chicken.
    4. Pour dressing over chicken and stir well. Fill endive leaves with small amount of mixture, sprinkle with slivered almonds, and serve.
    5. Enjoy!

    Notes

    Each serving contains: 221 calories; 22 g protein; 9 g total fat (1 g sat. fat); 17 g total carbohydrates (2 g sugars, 6 g fiber); 109 mg sodium

    Mini Lemon Yogurt Cheesecakes

    Despite their small size, these dainty cheesecakes are bursting with bright lemon flavor. Substituting yogurt for often-used sour cream adds to the tangy taste, adds some protein, and helps cut down the fat content a bit, while the pistachios in the crust add a delicious flavor not usually found in a straight graham cracker crust. For best results, chill in the refrigerator for several hours and top with blueberries just before serving.
    Print Recipe Pin Recipe
    Servings: 12
    Ingredients Method Notes

    Ingredients
      

    • 2 tablespoons graham crumbs
    • 2 tablespoons ground pistachios
    • 1 tablespoon coconut palm sugar
    • 1 tablespoon melted butter
    • 3 ½ ounces natural soft cream cheese
    • ¼ cup yogurt
    • 1 tablespoon honey
    • 1 ½ teaspoons lemon juice
    • 1 teaspoon lemon zest plus about 1 teaspoon more for garnish
    • ½ teaspoon vanilla extract
    • ¼ cup fresh blueberries for garnish

    Method
     

    1. Preheat oven to 350°F. Line mini-muffin tin with parchment liners.
    2. In small bowl, combine graham crumbs, ground pistachios, sugar, and butter. Stir well with fork until mixture is evenly moistened. Add heaping 1 tsp to each cup of lined mini-muffin tin and press down with clean finger or back of spoon. Bake in oven for 5 minutes.
    3. Fill electric kettle and set it to boil. Set aside.
    4. In bowl of stand mixer, beat together cream cheese, yogurt, honey, lemon juice, 1 tsp lemon zest, and vanilla until smooth. Scrape down sides of bowl as necessary to ensure mixture is evenly combined. Place muffin tin on larger rimmed baking tray. Transfer mixture from mixer to a jug with spout and pour into individual muffin cups, filling them to just under the rim. Move baking tray to top rack of oven, pulling it out halfway so you can add a bit of boiled water to the baking tray. Bake cheesecakes for 20 minutes until surfaces jiggle slightly. Remove tray carefully from oven, then remove muffin tin from water bath and allow to cool thoroughly. Chill in refrigerator for a minimum of 4 hours.
    5. To serve, carefully remove cheesecakes from their parchment shells and top with fresh blueberries and additional lemon zest.
    6. Enjoy!

    Notes

    Each serving contains: 177 calories; 1 g protein; 11 g total fat (6 g sat. fat); 18 g total carbohydrates (14 g sugars, 1 g fiber); 120 mg sodium

    By Helena McMurdo

    Article Courtesy of Alive Magazine