This meal is a dinner that everyone can enjoy. You can eat it with lettuce wraps or pita. Kids love picking their toppings and its a fun way to get in their vegetables. What is great about this meal is that it is so good you can have it many days in a row as leftovers because of its many tasty components.

Beef Kafta Ingredients:

• ½ cup fresh parsley-Kalas family farm

• ½ cup fresh cilantro-Pure and Simple Farm

• 1 small onion (roughly chopped)-Pure and Simple farm

• 1 pound Rogers Ranch ground beef

• 3 tablespoons chickpea flour

• 4 cloves garlic-Pure and Simple Farm

• 2 teaspoons 7 spice*

• ½ teaspoon cumin

• ½ teaspoon cinnamon

• ½ teaspoon coriander

• ⅛ teaspoon cayenne pepper

• ½ teaspoon salt

• ¼ teaspoon black pepper to taste

*Make your own: 1 tsp of each cumin, black pepper, paprika, coriander, ground cloves and ¼ tsp of each ground nutmeg, cinnamon, cardamon.

Accoutrement Ingredients:

• Quick Pickled Jalapeno- Kalas Family Farm

• Quick Pickled Red onion-Kalas Family Farm

• Pickled Cabbage- TC Momo’s

• Roasted Eggplant- Kalas Family Farm

• Roasted Cauliflower- Kalas Family Farm

• Tomato and Cucumber Salad-

• Hummus-Alma Bakery

• Flatbread- Alma Bakery

• Olives- Alma Bakery

• Pickle Spears-Spade and Spoon

• Pizza Crust made into Pita (gf option)- Molly B’s Gluten Free Bakery

• Rice (optional)

Directions for the Kafta:

1. Place the parsley, cilantro and onion in the food processor and pulse until finely chopped, remove and set aside.

2. Add the ground beef to the food processor in addition to all the spices and chickpea flour.

3. Run the food processor on pulse once or twice until ingredients are well combined and form a pasty meat mixture.

4. Transfer the mixture to a large bowl and form the Kafta into an oblong shape about 1 inch in thickness. You can form them on a wooden or metal skewer or without.

5. You can cook on a grill or in a cast iron pan. For 3 minutes a side on medium to high heat.

6. Serve with the accoutrement.

Quick Pickled Onions or Jalapenos

Ingredients:

• Cut up vegetable of your choice

• 1 cup distilled white vinegar

• 1 cup water

• 1 tsp salt

• 2 tsp organic cane sugar

Directions:

1. Boil all ingredients (except vegetables) in a pot.

2. Place sliced vegetables in a mason jar and pour boiled vinegar mixture onto the vegetables.

3. Let sit for at least 30 minutes at room temperature before eating. If making ahead of time, allow mixture to cool before putting in the fridge.

Turbot fish is so buttery, light and flakey. It is the best fish for fish tacos. The organic corn from Kalas family farm reminds me of the corn my grandfather grew growing up (see last year's corn roast post for a toast to corn), it's not too sweet and is slightly nutty. This corn is perfect for fish tacos as it is not too sweet. The crispness of the green pepper is a nice crunch to the buttery fish and corn. It is such a simple dish that is nutritious, delicious and easy to whip up. This fish dish can convert anyone who may be averse to adding more fish to their diet. Guarantee it becomes a house staple.

Ingredients:

• 2x Turbot-First Fish

• Red Pickled cabbage- TC Momo's

• 1 ear of corn- Kalas family farm

• ½ green pepper-Kalas Family Farm

• ¼ red onion-Pure and Simple Farm

• 3x limes

• Creme fraiche-Monforte Dairy

• Sheep feta -Monforte Dairy

• 2 tsp Chili powder

• Sea salt

• Masa corn flour or store bought corn tortillas

Directions:

1. Boil water and shave the kernels off of the ear of corn. Once the water has boiled, add in the loose corn kernels. Cook for 3-4 minutes in boiling water. Drain kernels and rinse in cold water to let cool.

2. Mix the juice of 1 lime with 3 tbsp creme fraiche, and put in the fridge.

3. Diced red onion and green pepper. Add to a small mixing bowl. Add in the cooled-off corn with chilli powder, and juice of one lime. Sprinkle in the feta cheese and combine.

4. Make corn tortillas and follow the directions on the package or prepare a non-stick skillet for the store bought corn tortillas.

5. Heat a hot cast iron pan to medium-high heat.

6. Add fish and cook for 6 minutes. Then for two more minutes add butter and spoon hot melted butter over the fish. Add the juice of the last lime. Sprinkle with sea salt and let rest.

7. Build the taco with creme fraiche, pickled red cabbage, a small piece of fish, and corn salsa.

Ingredients:

• 1x lb ground pork (sub chicken or tofu) (Rogers Ranch)

• 3x small carrots, diced

• 2x white onion, diced (Pure and Simple Farm)

• 1x green onion, diced (Pure and Simple Farm)

• 1x head of garlic (Pure and Simple Farm)

• 1x thumb-size hunk of ginger, peeled and grated

• 2x celery stalks- diced

• ½ x broccoli head, cut into small pieces (Kalas Family Farm)

• 1x ear of corn, kernels separated and cooked (optional) (Fenwick Berry Farm)

• 1x small Thai red chili

• 1 tsp lemongrass

• 1 tsp coriander

• 1 tsp sea salt

• 2 handfuls holy basil leaves (sub-regular basil is good)

• 2 tsp green Thai chilli paste

• A handful of cashews

• 1 portion king soba noodles (Brown rice, pumpkin and ginger)

• ½ can of coconut milk

• 1 tbsp coconut oil

Directions:

1. Boil a pot of water and add in noodles. Turn off the heat and stir. Let sit for 5 minutes, until the noodles are soft. Rinse under cold water and set aside.

2. Turn on the wok or large pan on medium heat, and add in coconut oil and diced onions. Saute onions until translucent.

3. Add in pork and cook for 5 minutes.

4. Then add in carrots, peppers and broccoli. Cook for 3 minutes.

5. Add in the holy basil, garlic, ginger, Thai chilli and cashews.

6. Add in the spices; coriander, sea salt and lemon grass and let cook for another minute.

7. Add in coconut milk and cook on medium heat for another 5 minutes or until the coconut milk has thickened.

8. Garnish with green onion and more salted cashews.

This unconventional “salad” is an excellent side to a savoury protein. I paired it with First Fish Hot Smoked Arctic Char.

The red currents are a nice surprise although slightly sweet, currants can also be described tangy, tart and acidic, so they “can make your mouth pucker” and balances nicely with the sweet and tart peaches. Currants are one of the foods with the highest amount of antioxidants. Foods rich in antioxidants boost your immune system by limiting the damaging effects of free radicals and help fight viruses and infections more effectively. Thus, they help prevent various chronic diseases.

Ingredients:

• Peaches-Fenwick Berry Farm

• Celery

• Currants-Pure and Simple Farm

• Radishes-Kalas Family Farm

• Fennel-Pure and Simple Farm

• Basil-Pure and Simple Farm

• Mint

• Fresco cheese-Monforte Dairy

• Red wine vinegar

• Olive oil

• Sea salt

Direction:

1. Slice the peaches, fennel, celery, and radishes into thinly sliced pieces and place in a salad bowl.

2. Chop fresh basil and mint and add to the bowl.

3. Wash currents and sprinkle into the bowl.

4. Crumble cheese into the bowl.

5. Drizzle with a tablespoon of red wine vinegar and a drizzle of olive oil

6. Season with a pinch of sea salt

Gooseberry, currents, goji berries and peaches oh my. This breakfast packs a serious antioxidant punch. It is an excellent way to start your day, containing all the components of a balanced breakfast. Blood sugar balancing protein, healthy fats from the coconut milk, and so much fibre from the pearl millet, currents and gooseberries.

Pearl millet is a low glycemic food, causing a slower and steadier rise in blood sugar levels compared to oats. Pearl millet also has higher protein than other alternative gluten-free grains.

Then topped with antioxidant-rich gooseberries, currents and goji berries.

Ingredients:

• 1 cup Pearl Millet- May’s Specialies (wonderful vendor from Wychwood Barns Farmers Market)

• 3 cups water (more if needed)

• ½ can coconut milk

• ½ cup dried goji berries

• A handful of gooseberries-Pure and Simple Farm

• A handful of currents-Pure and Simple Farm

• 1 peach, cut up-Fenwick Farms Berry Farm

• 1 tsp cinnamon

• 1 sprinkle of sea salt

Garnish

• 1 tsp hemp hearts

• A drizzle of Humbervalley honey

• A dollop of Earth and City Yogurt

• More cinnamon

Directions:

1. Bring water to a boil in a medium size saucepan

2. Once boiling add in millet, sea salt and goji berries.

3. Bring the temperature down to a simmer and cook for 30-45 minutes. Stirring every 10 minutes or so.

4. Once the water is fully absorbed, add in a half can of coconut milk and cinnamon.

5. Continue to simmer until the coconut milk is absorbed.

6. Top with gooseberries, currents, a drizzle of honey, hemp hearts, cinnamon, Humbervalley honey, Earth and City yogurt

The summer is so busy that it is actually bananas trying to fit in all our social gatherings and fun into two months. The demands on the planning brain are quite high, “what are we going to bring to the bbq, is the sunscreen packed, is camp over already?”, etc. The routine is thrown out the window and despite it being fun, we need to be able to slow down and digest the good times we are having.

For your next gathering, I suggest bringing a beautiful platter that dazzles the eyes. It requires minimal effort, stop by Annette Village Farmers Market and select the beautiful produce available along with a few provisions.

There is a nutritional bonus that you offer when you make food pleasing to the eye, it triggers the cephalic phase of eating. When the image of food that we are about to eat forms in our mind, the brain gives the body the command to start preparing for the digestion process. The brain processes and cognitively senses the image and the smell of food, instructing that the appropriate gastric fluids and enzymes start to flow in our digestive system. One of these preparatory actions, indeed, is to activate the salivary glands, so we start to drool.

During this cephalic phase, between 20% and 40% of the total enzymes and digestive fluids that will be required for the complete digestion process are secreted. Moral of this digestion story is to make sure to slow down this summer and stop to gaze, smell and enjoy the bounty of food at your table.

Ingredients:

• Earth and City Beet Hummus

• Earth and City Roasted Carrot Hummus

• Alma’s Bakery Mint Garlic Dip

• Spade and Spoon Red Pepper Jelly

• Kohlrabi

• Radishes

• Cucumber

• Carrots

• Salad turnips

Served with Roasted Sweet Potato, Wild Green Salad

First Fish’s Artic Char is a hit this summer in our household. My 1-year-old daughter is obsessed, which really makes my nutritionist heart so happy.

Arctic char is an excellent source of omega-3 fatty acids. These fats help to keep the heart healthy and are excellent for brain development. Arctic char is also an excellent source of protein. Which is needed to build and repair all parts of the body.

Ingredients:

• 2 arctic char filets

• 1 bunch of parsley, finely chopped (If you have no time to chop herbs, you can use Earth and City’s Garlic Scape Pesto)

• Greens of your choice (I used sprouted collard greens, mustard type flavour)

• 2 cloves of garlic, minced

• 2 sweet potatoes, chopped in cubes

• Sea salt

• Monforte Dairy Butter

• 1 lemon, zested and juiced

Directions:

1. Preheat oven to 400 degrees

2. Cut the sweet potato into cubes and toss in olive oil and sea salt.

3. Place on a baking sheet and roast for 30 minutes

4. While the potatoes are roasting wash the parsley and chop finely.

5. Zest and juice the lemon

6. When the timer on your sweet potato has 10 minutes remaining heat up a cast iron pan (or nonstick) to medium heat.

7. Let the fish cook skin side down for 7 minutes, do not lift the fish or move it.

8. Turn off the heat but keep the fish on the burner.

9. Add in a big scoop of butter and start to spoon the melting butter on the fish, basting it. Pour half the lemon juice on each filet and let it rest.

10. Garnish with the gremolata*

11. Serve with a simple salad with olive oil and lemon.

*Gremolata Recipe:

Directions:

1. To prepare the parsley, wash and pat it dry with a clean tea towel (wet parsley will make your gremolata clumpy).

2. Using a sharp chef’s knife, slice off the thick parsley stems and save for a juice or smoothie. Finely chop the parsley (thin stems are fine to include). Transfer the chopped parsley to a small serving bowl.

3. Add the lemon zest and garlic clove. Stir to combine. Gremolata is best served fresh. It will keep well in the refrigerator, covered, for up to 4 days.

Summertime is full of fun, trying to live in the moment and soak up all of the sun we possibly can, staying outside too late and missing our bedtime.

Which I think is part of the allure of the bbq. The smell of the delicious food cooking, while we play and enjoy the sweet summer nights. This pizza is a quick dinner solution for when we did not plan dinner and got lost in the timelessness of summer. A bonus is it requires very little cleanup.

Pizza Ingredients:

• Molly B’s Pizza Crust

• Roger’s Ranch Garlic Sausage-Grilled and Sliced

• Monforte Dairy Fresco Cheese

• Alma’s Bakery Roasted Red Pepper Hummus

• Pickled and/or Grilled Onions(sliced onion into rings) (optional)- Kalas Family Farm

• Chopped Basil (Pure and Simple)

• Olive oil

• Italian seasoning

Hot honey Ingredients (optional):

• 1 cup Humbervalley Honey

• 2 tsp Chilli Flakes

• 1tbsp Apple Cider Vinegar

Pizza Directions:

1. Turn on the bbq to medium heat and start grilling the onions and sausage.

2. Make your hot honey ahead of time if you so choose or you can do this while grilling the onions and sausage. See below for hot honey recipe.

3. Once the sausage (71 degrees Celsius for pork) and onions are almost done, place the pizza crust on the top bbq rack and drizzle with olive oil and Italian seasoning.

4. Cook for 5-8 minutes depending on how hot your bbq is. This is to thaw and cook but not to get crispy.

5. Remove crust, sausage and onions from the bbq.

6. Let cool for 5 minutes while you chop the basil.

7. Slice the sausage and chop the onions smaller.

8. Build the pizza, by taking a generous scoop of the red pepper hummus and spreading it out towards the edges, leaving one inch for the crust.

9. Add on the sausage, onions, cheese and basil.

10. Place back on the bbq and heat for the cheese to melt everything together.

11. Once done drizzle with hot honey (optional)

Hot Honey Directions:

1. Add honey and your choice of chile or pepper flakes to a saucepan.

2. Bring this to a simmer over medium heat, remove from heat and stir in apple cider vinegar.

3. Cool to room temperature and transfer to a glass container and store in the fridge. For a less spicy honey strain out the chilis.

I am a nutritionist and I believe what makes me a good nutritionist is that I am a foodie first. I love juicy delicious caramelized fats and rich foods. I believe that life should be savoured and part of that is thoroughly enjoying delicious cuisine with a balanced nutritional approach -a little bit of protein, mostly vegetables and some healthy carbs.

Balancing flavours relies on the perfect selection of the five basic tastes: sweet, salt, bitter, sour and umami. When you get it right, there's no doubt that a perfect balance of tastes is essential in achieving ultimate deliciousness.

The recipe below is my attempt at recreating one of my first favourite dining experiences in Toronto at a restaurant called Chantecler. It has newly reopened after a fire and I highly recommend it. The meal was salad wraps with beef cheek and pork belly. This can be made elaborately but for this recipe, I decided to go for a “quick” and delicious Wednesday night meal.

Nutritionally whenever I eat something rich, I also eat it also with something fermented and also bitter. This will help trigger your gallbladder to release the bile to help break down these rich fatty foods.

Ingredients:

• 2 lbs Rogers Ranch smoked pork jowl (for a vegan version use smoked tempeh

• TC Momo’s Pickled Cabbage

• 2 tbsp TC Momo’s Chili oil

• 1 head Kala’s Family Farm butter leaf lettuce

• Alchemy Pickle Co’s Kimchi

• Sticky black rice (or white rice)

• 1 tbsp Humbervalley Honey or hot honey from the recipe above

• Garlic Mayo (optional)- 2 tbsp mayo mixed with 1 garlic clove minced

Directions:

1. Slice pork belly into strips a half-inch thick

2. In a glass tupperware add in the pork belly and 2 tbsp TC Momo’s chilli oil

3. Marinate for at least 4 hours. Cook the sticky rice as per the package at this time and place it in the fridge when done.

4. Preheat the oven to 400 degrees

5. In an oven-proof dish, add the marinated pork belly and cook for 40 minutes, turning the pork halfway through. This can also be done on a low flame on the bbq, be careful as the fat could cause flame flare-ups

6. At the 40-minute mark glaze with the hot honey or with 1 tbsp of Humbervalley honey and another table TC Momo’s chili.

7. Wash the butter leaf lettuce.

8. Layer the butterleaf lettuce with the garlic mayo on the bottom, then the rice, then the pork jowl, then the kimchi and the pickled cabbage.

One of my favourite ways to jazz up a classic burger is to use herbs in the marinade.

Herbs are a great way to get in your greens without having to eat a salad. Cilantro benefits come from its rich supply of phytonutrients, flavonoids and phenolic compounds. It also packs a good amount of vitamin K, which is necessary in order to absorb vitamin D and vitamin A which is needed for eye health.

Parsley is equally impressive. It’s full of antioxidants, essential oils and vitamins, like vitamin C, A and K. Parsley benefits include acting as a free radical scavenger, heart protector, brain protector, antidiabetic agent, antibacterial and digestive aid.

If you don't have time to chop herbs, just grab one of Earth & City's Garlic Scape pestos and use a ½ cup in your ground beef, or ground lentils for a delicious summer burger.

Patty:

Ingredients:

• 1 lb ground beef from Rogers Ranch (or one cup of green lentils cooked and ground along with the herbs in the food processor)

• ½ cup roughly chopped cilantro (or sub in a ½ cup garlic scapes pesto)

• ½ white onion roughly chopped

• ½ cup roughly chopped parsley(or sub in a ½ cup garlic scapes pesto)

• ½ bunch garlic scapes roughly chopped

• 2 tbsp olive oil

• 1 tsp cumin

• 1 tsp paprika

• 1 tsp of sea salt and pepper

Directions:

1. In a food processor add in the onions, herbs and garlic scapes with a drizzle of olive oil.

2. Take the contents from the food processor and add them to a large mixing bowl, along with the dried spices.

3. Mix to combine, but don't over mix or you will get a tough burger.

4. Let sit for an hour or so in the fridge to have all the flavours getting to know one another.

*Make sure you take the patties out of the fridge at least a half hour before you cook them or your burgers will puff up on one side

Condiments:

• On the bottom bun add 1 tbsp of mint and yogurt dip from

• Monforte aged goat cheese, on top of the burger

• Spade and Spoon dill pickles

• Top bun spade and spoons red pepper jelly

• Pickled onions or caramelized onions

• Lettuce

What I love to do is make a large batch of marinade and use it for multiple meals. This marinade is from the burger recipe above but just switched the dry herbs to have a different flavour profile. This way you are not wasting the herbs from the fridge.

Skewers Marinade:

Ingredients

• Use the burger marinade recipe above but instead of cumin and paprika substitute for dried Greek herbs 1 tsp dried oregano, 1 tsp dried thyme

• Zest from 1 lemon

• ¼ cup yogurt

• Marinate the meat overnight.

Lemon Olive oil Potato Salad

This potato salad is fresh and light and perfect for a summer bbq. It is served at room temperature and is a great alternative to a mayo based potato salad.

Ingredients:

• 1 box golden yellow potatoes peeled

• ½ cup olive oil

• Juice of 2 lemons

• Sea salt

• Chopped Parsley as garnish

Directions:

1. Peel and cut potatoes into 1.5 inch cubes

2. Boil potatoes for about 15 minutes or until soft (better over than under)

3. Drain and immediately add the lemon, olive oil and sea salt

• The potatoes that are over cooked slightly will have more starch and make them creamier

Mix Greens Salad

My favourite way to eat lettuce greens from the market is to mix and match them. In this recipe, we have butter leaf, red leaf with a small gem romaine. Drizzled with a little olive oil, sea salt and red wine vinegar. These greens have great flavour, and buttery texture and are a lovely accent to the rich flavours of the skewer marinade and lemony potatoes.

Ingredients:

• Mixed salad greens of your choice (this recipe has butterleaf, red leaf and gem romaine)

• Olive oil drizzle

• Red wine vinegar drizzle

• Sea salt

Served with a Turnip Potato Mash, Strawberry Turnip Salad with Sugar Snap Pea and Mint.

Rogers Ranch Porkchops are so tender, juicy and full of flavour. They require minimal intervention. This sauce is bright with a touch of smokey heat and is a great addition to any meat or tofu you BBQ over the summer.

Strawberry Chipotle BBQ Sauce

Ingredients:

• 1.5 cups of strawberries washed, tops left on

• 2 chipotle chilis from a can in adobe (or 3 tbsp chili powder)

• 1 yellow onion peeled and quartered

• 2 garlic cloves

• 1 tbsp tomato paste

• 2 tbsp molasses (sub coconut sugar if needed)

• 1 tsp cumin

• 2 tbsp red wine vinegar

• 1 tsp salt and sprinkle of pepper

• Juice of one lime

Directions:

1. Put all ingredients into the blender. Blend until smooth.

2. Pour into a saucepan and heat on low. Let it reduce to form a thicker sauce and cook out the onions.

3. Grill the pork chops to your liking (approx 3 minutes a side on a hot grill) and baste the sauce at the end. Allowing it to carmelize.

Turnip Mash

I am obsessed with turnips which is why you see them two ways in this recipe. Adding turnips to your regular mashed potato recipe makes them fluffier and lighter on a hot summer's night.

Nutritionally, there are many reasons why I love turnips. They are low in calories but high in fiber as well as vitamin C, potassium and manganese.

Turnip health benefits include improved immunity, increased regularity, and better heart health.

Ingredients:

• 1 cup of turnips peeled and cut in half-turnip greens removed-keep for your salad later)

• 1 golden yellow potato peeled and cut into quarters

• 2 garlic cloves

• 2 tsp salt

• 4 tbsp butter from Montforte Dairy

Directions:

1. Put all the ingredients in a pot with about 6 cups of water and bring to a boil for 20 minutes.

2. Strain in a mesh strainer for about 5 minutes to let all the water drain out or else your mash will be watery.

3. Mash with a potato masher with butter (add more butter for creaminess).

4. Add salt and more butter if needed.

Turnips, Strawberries, Peas and Mint Salad

Ingredients:

• 1 cup of strawberries, sliced

• 1 cup of turnips, washed, trimmed, skin left on* and sliced

• 1 handful of mint, washed and finely chopped

• A drizzle of olive oil

• A sprinkle of sea salt

• A squirt of fresh lime.

*If you can leave the skin on your vegetables please do. This is where all the enzymes live that help you digest the plant. Just give the carrot or turnip a good wash and then enjoy all the flavour the skin has to offer.

Directions:

1. Toss all ingredients together and enjoy.

This dressing will brighten up any salad and use up strawberries that are started to soften (not usually a problem in my household). But it is a great way to make sure those strawberries never go to waste. Pair it with fattier meat such as Roger’s Ranch Pork Chops. Check out our Instagram to see this recipe being made in action.

Salad Dressing

Ingredients

• 1 cup strawberries whole, washed and leave tops on (Fenwick Berry Farm)

• Juice of 1 lime (two limes if the lime isn’t juicy)

• 2 tbsp olive oil

• 2 tbsp rose wine vinegar (or champagne vinegar)

• 1 handful of washed mint

• A pinch of sea salt

Directions:

1. Place all items in the blender. Taste and adjust to your liking. Should be tart but zesty and cool from the mint.

Salad Ingredients

• 2 sweet potatoes-roasted

• ½ head Red leaf lettuce (Kalas family farm)

• 1 baby romaine (Pure and Simple Farm)

• 1 bunch of radishes thinly sliced (Pure and Simple Farm)

• *Charred turnip leaves (recipe below) (Kalas family farm)

• Montforte Dairy aged goat cheese crumbled

Make a salad that everyone will love at your next BBQ

The key to making a salad that everyone loves is to incorporate different textures in the salad. Roasting some ingredients and leaving others fresh and crunchy.

Turnip leaves are delicious roasted and are a great way to not let the greens go to waste. Toss them in olive oil, add in sea salt and roast directly on the pan (not on parchment or a silicon baking sheet- this makes them soft and not crispy). 400 degrees for 20 minutes tossing halfway through.

Strawberry Tahini Cookie

What I love about these cookies as a nutritionist is that they are lower in sugar and carbs and full of delicious flavour. They are higher in protein, quality fats and calcium. They are a cookie you can be happy sharing with your children. They can be made vegan easily and you substitute the almond flour for sunflower seed flour for any allergies and they are still so delicious.

Ingredients

• 1 egg (substitute flax egg for vegan version)

• ½ cup tahini

• ½ cup blended strawberries (tops left on)

• ¾ cup almond flour

• ¼ cup tapioca flour

• ½ cup freeze-dried strawberries blended

• ¼ cup coconut sugar

• ½ teaspoon baking powder

• ½ teaspoon baking soda

• ½ teaspoon salt

• 1 teaspoon pure vanilla extract

Instructions

1. Line a cookie sheet with parchment paper.

2. Preheat oven to 350 degrees Fahrenheit.

3. In a large bowl, whisk tahini, blended strawberries, and egg together.

4. Add almond flour, blended freeze-dried strawberries, coconut sugar, baking powder, baking soda, salt, and vanilla extract. Stir until fully combined.

5. Cover the bowl with a tea towel and chill in the refrigerator for at least 1 hour.

6. Assembly: Fill a small bowl with water. The cookie dough will be sticky, so dip your hands in the water and roll each cookie into a ball and place it on the basking sheet.

7. Bake for 12 minutes. Remove from oven and wait 5 minutes to let cool.

Adapted from Salted Plains Chocolate Tahini Cookie Recipe

Bring these vegetables to your holiday dinner and everyone will be thankful they might actually eat something other than beige. This roasted root vegetable dish is earthy, lemony and has a hint of bright spice.

Ingredients:

• 1x bunch of beets (washed and quartered)

• 1x bunch of parsnips (washed and sliced in half)

• 1x bunch of carrots (washed and sliced in half-stems removed, used for pesto later)

• 1/2 bunch of parsley

• 1x Montforte Dairy Lemon Succor

• 1x garlic (cut in half horizontally and placed down side on the pan)

• 1 tbsp Cumin seeds (powder ok too)

• 1 tsp Ground coriander

• 2 tsp smoked paprika

• A sprinkle of pumpkin seeds

• 1 tbsp Tahini

• a sprinkle of Red pepper flakes

• a large glugg for vegetables olive oil

• 1 tbsp for sauce

Directions:

1. Preheat the oven to 400°F

2. Scrub, rinse and cut the veggies (as directed above) above, then dry them with a cloth or paper towel.

3. Mix the olive oil, cumin seeds, coriander, smoked paprika, sea salt, and black pepper in a small bowl.

4. Line a baking sheet with a mat or parchment paper then spread the veggies out on top. Drizzle the olive oil mixture over the veggies, then toss them until they are evenly coated.

5. Transfer the baking sheet to the oven and roast the veggies, turning them halfway through, until they are caramelized and completely tender, about 30-35 minutes.

6. Combine the lemon succour, chilli flakes, 2 tbsp olive oil and tahini together in a small bowl and smear it on a large platter. Place the roasted veggies on top of the sauce.

7. Top with the toasted pumpkin seeds and serve.

Apple season is my absolute favourite. When I was pregnant it was all I craved, I ate an apple a day and our little girl came out quite healthy, I am really curious to see if she loves apples just as much.

There is good reason that an apple a day keeps the doctor away. Apples are high in antioxidants, help balance blood sugar and lower cholesterol. Here is one of my favourite soup recipes.

Ingredients:

• 2 x apples, grated (separated into two piles)

• 2x cloves garlic, minced

• 2x Carrots, grated

• 2x Celery diced

• 1x sweet potato diced (peel on or off option)

• 1x Spinach bunch (optional)

• 1x Onion, diced

• Alma's bakery bread (optional)

• Alma's Mint & Garlic Yogurt Dip (optional)

• 2 rashers of Rogers Ranch Bacon

• 1 x hunk ginger, peeled and grated

• 2 tbsp Curry powder

• 1 tbsp Butter

• 1 cup red lentils

• 2 cups broth (veggie or chicken)

• a handful of toasted pumpkin seeds

• a drizzle of Olive oil

• 1 x can coconut milk

• A glug of apple cider vinegar.

Directions:

1. Prep all the veggies according to the ingredient list above. What I loved about this recipe is if you really wanted you could use a large grater and grate all the veggies, except for the spinach. This is a great bicep workout and is easy to prepare. I personally like to dice them for texture purposes.

2. Heat a large stock pot on medium heat with the tbsp of butter and the drizzle of olive oil. This is my trick so that the butter doesn’t burn and the oil doesn’t smoke.

3. Add in your mirepoix (carrots, celery, onions) and sweat them out for a few minutes, then add in the sweet potato, and 1/2 of the shaved apples, then add your curry powder, ginger and garlic. Stirring often. Add in more butter if the mixture is too dry.

4. Deglaze the pan with a glug of apple cider vinegar, and cook until this evaporates, approximately 2 minutes.

5. Then add in your liquids (coconut milk, stock) and your lentils. Bring to a simmer and turn down the soup to low-medium.

6. Cook for another 20 minutes. Or until the lentils are soft and the liquid has been absorbed. While this is cooking, crisp up your bacon and dice it to become bacon bits.

7. Garnish with toasted pumpkin seeds, bacon bits and the rest of the shaved apple.

There is nothing better than corn, butter and salt until you have Mexican street corn. This dip will showcase delicious sweet corn the way it deserves. Growing up my grandfather owned a hobby farm, and every year for my birthday he would take the corn off the cob and give me a large freezer bag full of corn. I treasured the tiny white kernels and my birthday is next week, I will be indulging in many ears of corn.

Ingredients

• 4 ears of corn shaved

• 2 tablespoons chili powder

• 2 teaspoons smoked paprika

• 1/2-2 teaspoons cayenne pepper, to your taste

• 2 tablespoons extra virgin olive oil

• 1 yellow onion, diced

• 2 cloves garlic, minced

• kosher salt and black pepper

• 6 oz Montforte Fromage frais

• 4 tablespoon salted butter

• 1/3 cup plain Greek yogurt

• 2 tablespoons fresh lime juice

• 3/4 cup crumbled Montforte cheese fresco

• 1 ear grilled corn, kernels removed from the cob

• 1/4 cup fresh cilantro, chopped

Directions:

1. Mix the spices. In a bowl, combine the chili powder, paprika, cayenne, and a pinch of salt.

2. Heat the olive oil in a skillet over medium-high heat. Add the onion and cook until soft, 5 minutes. Add the corn, garlic, 1 teaspoon of the spice mix, and season with salt and pepper. Cook until the corn is softened 5 minutes.

3. Reduce the heat to low. Mix in the fromage fraise until melted and creamy. Cook until warmed throughout. If desired, thin the dip with milk.

4. In a separate skillet, melt the butter until golden. Mix in 3 teaspoons of the spice mix, plus a pinch of chili flakes and salt. Cook another minute, then remove from the heat.

5. Mix the mayo and lime juice with a pinch of salt.

6. Spoon the dip into a wide serving bowl. Top with grilled corn and drizzle the greek yogurt and spicy butter over the corn. Sprinkle on the cheese and cilantro. Serve with lots of tortilla chips or Alma’s fresh bread for scooping!

A roller coaster relationship of loving corn

Corn is a fun food from start to finish. What a great job to assign to children to help prep for dinner. I remember my grandfather handing me his freshly picked corn and saying, “Here, husk this corn.” My grandfather had a small hobby farm and he grew these very tiny ears of corn with these mighty little white kernels, that were slightly nutty in taste and bursting with sweet juice. Each bite was an explosion of flavour in my mouth as butter and sweet corn nectar, dripping down my face and my chubby cheeks were covered in salt. Husking the corn was a task I took with great pride, getting a good grip on the corn silks, pulling them back as cleanly as possible to make sure to get the whole husk with it and leaving no silk strands behind. Very smart of the adults to keep us children occupied while they prepped the main part of the meal. Eating it was our sweet reward, I started my meal with one ear and finished it with another. The adults always commented, “I can’t believe this tiny girl can eat so much corn.”

I loved corn so much that all my passwords growing up and into my 20s was corn on the cob. The release of Michael Pollan’s 1st book The Omnivore’s Dilemma severely devastated this love relationship, with over 500 pages of talking about how modern agriculture has ruined corn and many farmers' lives. Don’t even get me started on the documentary King of Corn. Then nutrition school finished my love of it off by basically calling it candy because of its sugar content. Mon Dieu, is this really necessary? Essentially yes, I did not want to keep my head in the sand just to save my love relationship with corn. I had to go to the dark side (which I will not go into here) to be able to truly appreciate corn. Enter the farmer's market for once again reinvigorating my childhood innocent relationship with corn. I am so grateful for fall where I start and end many meals with its soft, sweet and salty buttery flavour.

Every September there is a shift in energy when we emerge from our sun-soaked summers and are slingshot back into our orbit of routine and goal-oriented commitments. This requires energy and realignment if you will. This is why I love sheet pan meals, they are easy to make full of delicious flavour and require very little clean up.

Ingredients:

• 2 acorn squash sliced (Here is a great link on how to cut squash without getting injured)

• Rogers Ranch Sausage of your choice

• 1 head cauliflower (washed and sliced into small pieces)

• 2 x leeks (cleaned and sliced white parts only-save green parts for stocks)

• 1/2 head garlic, peeled and squashed

• 1x head kale (washed and sliced)

• 1x zucchini (sliced into half-inch coins)

• 1x half bunch of parsley (washed and minced)

• 2x apples (sliced into wedges)

• A handful of toasted pumpkin seeds

• 1 cup Brown Rice cooked

• 2 tsp Grainy Dijon

• A splash of apple cider vinegar

• 2 tsp Maple Syrup

• 1 tsp Chilli Flakes

• 2 tbsp Olive oil

Directions:

1. Heat the oven to 425 degrees. Add

2. Prep the squash, other vegetables and sausage. Cut the squash into ½-inch-thick slices, then cut the slices crosswise in half. Prep the vegetables as instructed above. Transfer to a large bowl.

3. Score the sausages in a few places on both sides, making sure not to cut all the way through. Transfer to the bowl with the squash and other vegetables, then stir to coat with the olive oil, garlic, dijon, chilli flakes, and fat pinches of salt and pepper.

4. Place the garlic, vegetables and meat onto a parchment-lined sheet pan.

5. Roast, stirring every so often to coat the squash in the rendered fat, until the squash is tender and sausages are crisp and cooked for 20 to 25 minutes. Remove the garlic.

6. Broil for a minute or two.

7. Slice the sausage diagonally in thirds.

8. Garnish with pumpkin seeds, parsley, lemon juice, Maldon salt, and serve on rice.

Ingredients:

• 4 x pears, peeled and cored

• 1 pack of Rogers Ranch Korean Style Short Ribs

• 2x Green Onions Sliced on a bias

• 1x head garlic

• 1x head Crispy Lettuce, washed a separated to use as cups for rice and beef

• 1x White onion

• 1 inch ginger, peeled and grated

• 4 tbsp Rice Vinegar

• 2 tsp Sesame oil

• 1/4 cup Tamari or soy sauce

• 1/2 cup Coconut sugar (or brown sugar)

  Toppings:

• TC Momo's Kimchee

• Mint, washed and used for garnish

• Rice (sticky or sushi rice)

Directions:

1. Combine garlic, pear, sugar, tamari (soy sauce), onion, vinegar, sesame oil, gingerroot and pepper and blend in a blender. Set ¾ cup (175 mL) aside in a small bowl for basting. Pour remaining marinade into a shallow container.

2. Add ribs to marinade in container. Cover the container and refrigerate for at least 6 or 24 hours. Shake the container or bag once or twice during marinating.

3. Discard marinade from meat. Pat ribs dry with a paper towel. Transfer reserved basting sauce to a small saucepan; warm over medium-low heat on a side-burner do not let boil, keep warm.

4. Grill ribs in a closed barbecue over medium-high heat (400°F/200°C) for 8 to 10 minutes, turning twice or more and basting with warmed sauce, or until cooked to medium-rare doneness (145°F/63°C) at the most. Transfer to a platter, cover with foil and let rest for 5 to 10 minutes.

5. Serve with rice, quick pickled veg and lettuce wraps.

Quick Pickled Cucumber and Radish:

• 1 cup rice wine vinegar

• 1 cup water

• 1/4 cup sugar

• 1 tablespoon kosher salt

• 1x Cucumber, thinly sliced

• 1/2 bunch of radishes, thinly sliced

Directions:

1. Combine vinegar, water, sugar, and salt in a medium saucepan and bring to a boil over high heat. Remove from heat.

2. Add cucumber slices and stir. Cover with a clean kitchen towel or a double layer of heavy duty paper towels, pressing down until towel is saturated with liquid and in direct contact with the cucumbers.

3. Let rest 10 minutes, then transfer cucumbers to a sealable container. Top up with liquid and discard the rest. Store in the refrigerator for up to 1 month.

4. Repeat and do the same for the radishes separately.

Image Credit Zimmy’s Nook, James Synowicki.

*image from Swirl and Spice

When I smell a peach it feels like I have my own personal time machine, transporting me back to a hot summer's day in the 90s, running around my neighbourhood cul de sac on Sandra Crescent in Grimsby, Ontario.

In the early 1800s, local farmers discovered that the soil around Grimsby was ideal for growing tree fruits. Peaches are a staple of my childhood. We were lucky to grow up with a peach orchard in our backyard. Every summer the neighbourhood kids would set up a bike fort on the corner of our street and beg the migrant workers to throw us free peaches from their trucks. They would smile and generously toss us peaches. We would hide our prized peaches in the bike fort and beg the next truck that passed for more peaches, hoping they didn't catch on to our hidden stash in our bike fort. As the sun set, we divided them amongst ourselves and took our prized peaches home to ripen on the window sill.

Within the next ten years, our beloved peach orchard got torn down to make way for more housing. It was a symbolic change as I was about to go off to university and cement that the innocence of my childhood and those sweet summer days were no longer.

Fast forward another 10 years and my youth and innocence felt rejuvenated working at Toronto’s farmer’s markets. Watching families teach their children how to make purchases and the importance of supporting local farmers restored my faith that we can help protect our local food system, that is why when the peach season comes around I make sure to buy them each week. I share my exuberance by becoming a peach pusher, “close your eyes and try this peach, isn’t this peach the best you have ever had?” Losing our peach orchards was a life lesson at a young age, don’t take anything for granted, and make sure to treasure and respect the abundance in your own backyard. This peach season I implore you to pick up a beautiful peach, sit under a tree, close your eyes and savour the peach and all the efforts it took for everyone involved for you to revel in its sweet aroma, and juicy fruit.

Here is a fun recipe to try this peach season:

Peach n Cream Smores

Ingredients

• Peaches sliced

• Montforte Dairy Fresh Cheese

• Marshmallows

• Graham Crackers

• Cinnamon

Directions:

1. Slice Peaches and sprinkle with cinnamon

2. Spread fresh cheese on graham crackers (you can substitute with white chocolate for kids)

3. Toast marshmallows

4. Smoosh it all together to make a delicious, peaches n cream summer treat.

Peaches n Cream Oatmeal

This is my quick go-to breakfast, it’s full of fibre, has good protein from the nuts and is a great way to incorporate delicious fruit I have on hand.

Ingredients:

• Peaches cut up into bite-sized pieces

• 1/4 cup oats

• 3/4 cup water

• a dash of cream or plant-based milk

• A handful of cashews

• Cinnamon

• Sea Salt

Directions:

1. Add all ingredients except the milk and peaches into a small pot.

2. Turn the stovetop on low-medium heat.

3. Stirring often, until the water has been absorbed by the oats. Approximately 5-6 minutes.

4. Turn the heat off, and add in the dash of cream or plant-based milk. Do this add the end as you don’t want this absorbed.

5. Add in your peaches, sprinkle with flax seed, hemp hearts (optional),

Peach and Ricotta Salad

Ingredients:

• Heirloom tomatoes or Large tomatoes of your choice, sliced into wedges

• Peaches, sliced into wedges

• Basil washed and torn into pieces

• 1 cup of Ricotta

• Juice of one lemon

• 1/4 cup olive oil

• a splash of champagne or white wine vinegar

• Sea salt and pepper to taste

• Garnish with toasted pumpkin seeds

Directions:

1. Place all ingredients into a salad bowl.

2. Gently fold with a salad spoon.

3. Garnish with pumpkin seeds

The bounty of fruits and vegetables is in full swing in August, looking more delicious and irresistible not to purchase. Here are some of my favourite dishes that incorporate all the produce and taste fresh like summer. As well I will share how to store herbs so that they don't go bad in your fridge after a short time.

Crispy Zucchini Boats

Ingredients:

• 2 zucchini (1 per person, you can use yellow squash or any other type of squash)-$4

• 2 eggs-$1.17

• 1/4 cup almond flour or Panko bread crumbs-$2

• Italian seasoning, sea salt & black pepper to taste

• 2 Italian sausages were removed from casing-$6

• 1 cup of Montforte mozzarella or Fresca depending on availability- $4 (use the half-$8 full wheel)

• 1/2 onion finely diced $.25

• 1 tbsp fresh parsley chopped

Approx. Cost= $17.42

Directions:

1. Preheat the oven to 400 degrees F.

2. Cut the zucchini in half lengthwise, then trim off the stem ends. Use a spoon to carefully scoop the middle out of the zucchinis.

3. Whisk the eggs.

4. Combine the breadcrumbs and seasonings.

5. Dip the zucchini in the flour then in the egg wash and then in the bread crumb seasoning mixture.

6. Arrange the zucchini in the baking dish.

7. Heat the olive oil in a large pan over medium-high heat. Add the sausage and cook for 4-5 minutes, breaking up the meat with a spatula.

8. Add the onion and cook for an additional 4 minutes or until the onion is softened. Add the garlic and cook for 30 seconds.

9. Season the sausage and vegetable mixture with salt and pepper.

10. Spoon the meat mixture evenly into the zucchini shells, then top with mozzarella cheese.

11. Bake for 20 minutes, or until zucchini is tender and cheese is melted and golden brown.

12. Sprinkle with parsley, then serve

Roasted Vegetable Pesto Pasta

Pesto:

Ingredients:

• 1 bunch basil washed and leaves picked (large)-$2.50

• 2 cups pumpkin seeds (soaked for minimum 2 hours)- $1.60

• 2 cloves garlic- $.60

• 1/4 cup olive oil-$.59

• 1 cup water (or more)

• 1/4 cup parmesan grated

• 1 lemon juiced-$1

• 1 tsp sea salt

Total Approx. Cost- $6.29

Directions:

1. In a food processor, add strained pumpkin seeds with olive oil, garlic and sea salt.

2. Mix until pumpkin seeds are broken down but not fully blended.

3. Add in basil and lemon.

4. Slowly add water from the top spout as needed.

5. Mix until the pesto is a nice creamy and well mixed.

Vegetables:

• 2 zucchini roughly chopped-$4

• 1 red onion roughly chopped-$1

• 1 pepper roughly chopped-$1

• 1 bunch of mushrooms roughly chopped-$4

• Any additional vegetables going bad in your fridge that are suitable for pasta.

• Garnish options-artichokes in olive oil, fresco cheese, (or feta cheese) olives, parmesan, chili flakes and lemon zest.

Approx. Cost $10

Directions:

1. Preheat the oven to 400 degrees

2. Combine all vegetables with 1/4 cup of pesto in a large mixing bowl.

3. On a parchment-lined sheet pan spread out the vegetables.

4. Bake for 20 minutes or cooked to your liking, I like mine al dente.

5. Boil water for pasta.

6. Cook pasta as to the directions on the package. Save one cup of pasta water.

7. When pasta and vegetables are done, combine in the pot, and add a bit of pasta water to make pasta creamy, fold in 1/4 parmesan and garnish with the options above.

Mushroom and Arugula Salad

Ingredients

• 1 bag of arugula or lettuce of your choosing-$4

• 1 pint of oyster mushrooms-cut into 1-inch pieces-$5

• 2 celery stalks-cut on a bias-$2.

• 1 lemon juiced

• parmesan ribbons with a vegetable peeler.

• red wine vinegar

• S+P

Total Approx. Cost-$11.

Dressing

• 1 /4 cup champagne vinegar or white wine vinegar

• 1 tsp dijon mustard

• 1 tsp honey

• 1/2 cup olive oil

• S+P

Directions:

1. Combine all salad ingredients in a bowl.

2. Whisk the dressing ingredients together.

3. Fold dressing into the salad using a spoon.

Preserving your Herbs

As soon as you purchase your herbs take them off of the stalk and place them in a glass container with a tea towel. This will preserve them for up to 10 days.

-Basil flowers can be used to infuse your water with cucumber. Very refreshing on a cold day.

-The stalks of the parsley and basil can be blended with olive oil and frozen to add to any pasta dish throughout the year to add summer freshness to your winter dishes.

-Add basil, and parsley to your morning eggs, and salads or make it into a herb rub for your summer steak.

-Another favourite of mine is to use basil instead of mint for a mojito and substitute gin for rum.

Kohlrabi tastes like a broccoli stem but is milder and sweeter between a mild radish, cabbage and jicama.

Kohlrabi is actually a cultivar of cabbage and was specifically bred as a hardier version of cruciferous vegetables, which often can’t grow in harsh conditions. The nutrition of kohlrabi consists of calcium, potassium, magnesium, and iron, as well as vitamins C, B-complex, A, and K.

Ingredients:

For the salad:

• 1 small head of lettuce (Boston, butterleaf, iceberg or Nappa cabbage, ie. crunchy)-$2

• 3 small kohlrabi, peeled and cut into matchsticks-$3

• 2 apples, (Muji are my favourite or a crisp gala)-$2

• 2 green onions cut on a bias-$.50

• 2 carrots shredded (soaked in cold water)-$.30

• 2 eggs hard-boiled and sliced (to make vegan substitute with tempeh or tofu grated)-$.58

• 4 pieces of bacon- cooked crispy and cut into bacon bits(to make vegetarian substitute with toasted pumpkin seeds) -$1.75

• A handful of Spicy Salad Greens-$2

For the dressing:

• 1/4 cup champagne vinegar or apple cider vinegar-$.20

• 3/4 cup olive oil-$.25

• 1 tablespoon Humbervalley honey-$.10

• 1 tablespoon Dijon mustard-n/a

• 1 small clove of garlic, minced-$.20

• sea salt and freshly ground pepper, to taste- n/a

• Approx total- $12.38

Directions:

1. Prepare the vegetables and protein as stated above.

2. In a small bowl, whisk together the vinegar, olive oil, honey, mustard, garlic, salt and pepper until thickened (you can use a hand blender as well to get really emulsified)

3. In a large bowl, toss the salad ingredients (except bacon & spicy salad greens) with the dressing, mixing gently with a big spoon- folding the ingredients to preserve the crispiness

4. Garnish with bacon and spicy micro greens.

TATSOI SAUTEED & SERVED ON PAN SEARED PERCH & CAULIFLOWER RICE

A love letter about tatsoi from a nutritionist.

Do you ever get stuck in a rut with your food? You find yourself making the same 5 dishes week after week.

This is why I LOVE that farmer’s market. I find ONE ingredient I would never usually cook with and find a recipe that is easy to make. It spices up my food rut and it is excellent for your gut microbiome to eat a variety of foods.

TATSOI

It is similar in texture to spinach and can be wilted and served as a side, used in stir fry dishes, added to soups, or eaten raw in a salad

The tatsoi has a flavour that's a cross between bok choy, spinach, and mustard greens. It's one of my new favourite greens because of this subtle and complex flavour. Nutritionally Tatsoi is full of Vitamins A, C, and K; beta-carotene, potassium, calcium, phosphorus, and iron.

Sauteed Tatsoi

Ingredients:

• 1 large bunch tatsoi or 1lb (a lot, it wilts and gets quite small)

• 1 shallot, thinly sliced

• 2 carrots peeled cut into matchsticks

• 1 birds eye chili (or 1 tsp chili flakes)

• 2 garlic cloves, minced

• 1 inch hunk of ginger, peeled grated

• 1 tbsp fish sauce

• 2 tbsp lime juice

• 1 tbsp coconut oil (or neutral oil of your choice)

• 1 tbsp maple syrup (or coconut sugar or date sugar)

• a dash of tamari or soy sauce (optional)

• 1 tsp sea salt

Directions:

1. In a frying pan on medium heat, add oil and shallot. Cook for 2 minutes.

2. Add in garlic, ginger, chili, salt, soy sauce, fish sauce, maple syrup. Cook for 2 minutes.

3. Add in tatsoi and cook for 2 minutes until the greens turn bright green. Add in lime juice and immediately take off the heat and serve on the plates.

4. Then prepare the fish.

Pan Seared Perch

Directions:

1. Pat the fish dry with paper towel.

2. Coat the perch with olive oil and salt and pepper.

3. Get your cast iron pan (or non-stick pan) searing hot.

4. Add fish skin side down and cook for 4-6 minutes (if the fish is thin cook for less time).

5. Once the timer goes off, take the pan off the heat and flip the fish. Let it sit for 2 minutes. Plate on top of the tatsoi. Garnish with a bit more lime juice.

Cauliflower Rice:

Ingredients

• 1 large head cauliflower

Instructions

1. Wash and thoroughly dry cauliflower, then remove all greens.

2. Cut cauliflower into small pieces. Place cauliflower into a food processor to make it into “rice” size pieces.

3. Once you have your cauliflower rice, it's easy to cook (or enjoy raw)! Simply sauté in a large skillet over medium heat in 1 Tbsp oil. Cover with a lid so the cauliflower steams and becomes more tender. Cook for a total of 5-8 minutes, then season as desired (such as with soy sauce or salt and pepper).

4. Press the rice through a colander if it is too watery.

5. Store leftovers in the refrigerator for up to 5 days. Store uncooked cauliflower rice in the freezer for up to 1 month.

This currant jam is packed with vitamin C, iron, and potassium. It also has a lot of fibre and protein thanks to the addition of chia seeds. Despite being ready in under 10 minutes, it's incredibly flavorful—the sweetness and tanginess of the currents are balanced by a delicate lemony zest and a bit of caramel with a hint of vanilla.

CURRENT JAM RECIPE

• 2 cups currants (black currants are the sweetest, then yellow then, red) -[$5]

• 2 tablespoons chia seeds-[$.030]

• 2-4 tablespoons maple syrup

• Peel of 1 organic lemon-[$1]

• ½ teaspoon all-natural vanilla extract

Approx Cost: $7

DIRECTIONS

1. Combine all ingredients in a high-powered blender and blend until thoroughly mixed and the consistency resembles that of runny jam.

2. Taste and adjust sweetness if desired.

3. Let thicken for about 10 minutes or enjoy as is if you prefer the runnier consistency!

4. Store in a glass mason jar.

5. Keeps in the fridge for 5-7 days.

Current Jam Sweet Pairings

• Earth and City coconut yogurt and granola

• Molly B’s Blueberry Scone

• The Happy Era’s Peanut Butter Chocolate Chip Waffles

• Overnight oats

Current jam Savoury Pairings

• Montforte Dairy Waltzing Matilda Cheese, La Brehandaise baguette, Rogers Ranch Summer Sausage, City Girl Green Sprouts

• Montforte Dairy Lemon Succor and La Brehandaise Croissant

Bonus Recipe:

Ingredients

• ¼ cup hemp hearts

• ½ cup rolled oats

• 1 tbsp chia seeds

• 1 tsp cinnamon

• ¼ tsp sea salt

• 1 cup hemp milk (or unsweetened almond milk or coconut milk)

• 6-8 pecan halves, walnuts, almonds (optional)

Instructions

1. In a 2-cup mason jar or similar sized container, stir together the hemp hearts, oats, chia seeds, and cinnamon.

2. Add the milk and stir until the mixture is well combined.

3. Place the oat mixture in the refrigerator and allow them to chill for at least 2 hours or overnight (ideal).

4. Top with nuts and currant jam.

ALMAS's BAKERY FLATBREAD & MINT GARLIC YOGURT DIP

Topped with Roasted Eggplant, Pickled Onions, Fresh Tomatoes and Basil

Ingredients

• 4 small or 1 large flatbread or pizza crust, baked

• large or 2 small eggplants

• 2 tablespoons extra-virgin olive oil

• kosher salt and freshly ground black pepper

• 1 mint and garlic dip from Alma’s bakery

• 2 garlic cloves, minced

• 1 tablespoon honey

• 1 large heirloom tomato, sliced

• 1 shallot or 1/4 red onion, sliced as thinly as possible (I used a mandoline)-pickled see taco recipe)

• 1/4 cup fresh basil and parsley, sliced

• 1/4 cup toasted or candied walnuts, chopped

• honey and flaky salt for finishing

Instructions

1. Preheat broiler. Slice the eggplant in 1/2" rounds, then toss evenly with olive oil, and a big pinch of salt and pepper.

2. Spread out evenly on a foil-lined baking sheet, and broil for about 5 minutes on each side, or until eggplant starts to get crispy on the edges and is completely tender all the way through. Remove and set aside.

3. Set out your flatbread crusts, then spread the garlic and mint dip mixture between them. Spread evenly, leaving a small border around the edges.

4. Layer on the eggplant and tomato slices, then top with pickled onions, herbs, and walnuts. Cut into slices, and add a drizzle of honey and pinch of flaky salt to finish. Eat!

A sugar snap pea love letter from Erica the Nutritionist:

This summery pasta dish is bright, fresh and crunchy. A simple vegetarian dish to throw together in a pinch on a hot summer’s day. Sugar snap peas satisfy all the taste buds; slightly sweet, bitter and thirst-quenching. Sugar snap peas hold their own as the main ingredient in this pasta and I cannot wait for you to try it.

• 1 lb spaghetti -[$1.00]

• 1 cup reserved pasta water

• 2 tbsp extra virgin olive oil

• 1 clove garlic minced -[$0.20]

• 1 onion diced- [$1.00]

• 1 handful of garlic scapes (1/4 inch diagonally sliced)- [Fill a bag for $5, this recipe $0.50]

• 2 cup sugar snap peas (1/4 inch diagonally sliced)- [$5 quart- use 3/4 of the basket $3.75]

• 1/4 tsp kosher salt (adjust to taste)

• 1/2 cup freshly grated parmesan (more for garnish)-[$2.00]

• 1 tbsp chopped mint (more for garnish) [$3.00 bunch-use 1/8th-$0.38]

• 1 tbsp chopped basil [$3.00 bunch-use 1/8th-$0.38]

• 1 tomato roughly chopped (for garnish) [$5.00 basket-$1/tomato]

• A few pinches of Montforte dairy sundried tomato and garlic fresh chevre ($9 total, $1-2 for the pinch) -used as a garnish

• Juice of one lemon & 1 tsp lemon zest -[$1.00]

• 3 tbsp butter

• chilli flakes for garnish (optional)

• 1/4 tsp freshly cracked pepper

• 1/8 tsp Maldon salt (for finishing)

Approx. Cost: $11.71- Serves 3-4 people

Directions:

1. Sautee onion and garlic scapes on low-medium heat in a dutch oven or non-stick pan with 1 tbsp butter and a bit of olive oil. Sautee for 5 minutes until onions are translucent and turn down to low. Add in the minced garlic clove. Stirring as needed.

2. Boil a pot of water with a generous pinch of sea salt.

3. Once the pot comes to a boil drop in the sugar snap peas until they turn bright green- approximately 2-3 minutes.

4. Using a slotted spoon take out snap peas and put them in a bowl with cold water and a few ice cubes. Set aside.

5. Add the dried pasta to the snap pea pasta water and boil for the time it says on the package, set the timer. After 7 minutes remove 1 cup of the pasta water and set it aside. Let the pasta finish cooking with the timer.

6. When pasta is done drain the pasta and place in with the onions, garlic and garlic scape.

7. Add in the sugar snap peas.

8. Add in the remainder of the butter, lemon juice and lemon zest.

9. Stirring on low add in the parmesan cheese and a bit of the pasta water. Stirring to thicken.

10. Garnish with the sundried tomato garlic cheese, basil, mint, fresh tomatoes and a drizzle of olive oil with Meldon salt and chilli flakes.

Ingredients:

• 2 whole tomatoes-[$2.00]

• Montforte Dairy Fresco Cheese Sliced-[$9- use half$4.50]

• Basil-[$3 bundle-a few leaves]

• Olive oil and balsamic

Approx. Cost- $6.75

Directions:

1. Sliced the tomatoes in wedges

2. Slice the cheese to the same size as the tomatoes

3. Garnish with basil, olive oil and balsamic, pepper and Maldon salt.

4. Serve with Sugar Snap Pea Primavera Pasta

A Pâté love letter from Erica Garber the Nutritionist:

The “fun bits” as Rogers Ranch calls them are fun to cook with but require a bit of gusto. That is why I like to add in some delicious fresh strawberries and fragrant basil. For me, nutrition is all about balance, rich cheeses and baguette pair so well with arugula tossed with lemon and olive. The rich and flavourful liver requires the tart strawberries, bright basil and balsamic to mellow it out. This dish is packed with vitamins A, B, iron, zinc, phosphorous, and magnesium. It truly is a superfood at a fraction of the cost. It is one of my favourite things to make and have in the freezer for when I feel I need an energy boost after an illness or when I have an extra bit of baguette that needs eating. Enjoy!

For the Pâté:

• 3 tbsp lard or beef tallow (you can substitute with butter)

• 1 large red onion, thinly sliced

• 1 lb Rogers Ranch beef liver (to make this dish vegan see the note below)

• 1 quart of strawberries, halved

• 1 large bunch of basil leaves

• 2 tbsp balsamic vinegar

• 1 tsp sea salt and lots of pepper

For the sage butter:

• 4 tbsp butter

• A few sprigs of fresh sage

Directions:

1. Heat 2 tbsp of the lard in a large sauté pan and add the onions.

2. Cook on a gentle heat for approx 10 minutes, until softened and translucent.

3. Add the liver, turn the heat up to medium and cook a further 10 minutes until there is no blood to be seen and it feels firm to the touch.

4. Turn the heat back down to low, add the basil leaves and strawberries and cook for 2 minutes. You don’t want to cook them too long because it is the tart taste of the strawberries and the freshness of the basil leaves that cut that liver flavour.

5. Turn off the heat, add the balsamic vinegar, stir well to amalgamate and set the pan aside to cool for a few minutes.

6. Transfer the liver ingredients to a food processor, fitted with the 'S' blade. Add the remaining tbsp lard and a tsp salt and pepper. Blitz until smooth, tasting to see if it needs more salt.

7. While the mixture is blending, put sage leaves and butter (or lard) into a small saucepan and infuse the butter with sage. Cook on low for a few minutes.

8. Spoon into jars and seal them with a layer of sage butter.

NOTES:

• If you find your liver tastes too “livery” add a half cup more of fresh strawberries and basil blended together to the mix in the food processor. Another option is to add two slices of bacon to the liver when cooking.

To make this dish vegan:

• Use 2 cups of walnuts that have been soaked (instead of liver) and then add that to the onion mixture.

• Rather than use lard, use coconut oil.

This recipe has been modified from Healing Family Eats.

Adobo braised beef, pickled red onions, cilantro, and Montforte Dairy crumbled sheep fresco served on a corn tortilla.

A taco love letter from Erica the Nutritionist:

Tacos are a staple in my household. The beauty of these tacos is that they are nutritious, delicious and a great summer treat. I love using stewing beef in the summer as it can cook while you play in the garden or in the instant pot while you are sleeping. You absolutely do not have to be in a hot kitchen in the summer. Also as a bonus stewing beef is a cheaper cut, but if you have a little time it is a versatile meat that you don’t have to reserve just for winter. Full of lean protein and ready to be embraced for summer dishes.

I make my own tortillas using my tortilla press (best kitchen tool investment, I recommend getting a cast-iron one) but you can also purchase tortillas that are also delicious.

For the beef:

• 1 lb of Rogers Ranch stewing beef

• Salt and Pepper

For the adobo:

• 5 chipotle peppers in adobo sauce from a can.

• 2 tbsp of La Brehandaise mango jam (or the juice of 1 orange and 1 lime)

• 4 cloves garlic, peeled

• 1 tbsp cumin

• 1 tbsp tomato paste

• 2 tsp Mexican oregano (regular oregano is fine)

• 1/2 white onion

• 1 tsp sea salt (or kosher)

• 2 tbsp apple cider vinegar

• 1 cup beef stock, chicken stock or vegetable stock.

Directions:

1. In a blender combine all the above ingredients.

2. Once blended add all ingredients to an instant pot or a dutch oven.

3. If using an instant pot: cook for 2.5 hours on low pressure.

4. If using a dutch oven: Cook on medium-low for 3 hours, stirring every hour. The meat should be fork-tender and broken down.

5. Add leftover liquid from the instant pot or dutch oven to a saucepan. Turn on and simmer to reduce the sauce to a thicker sauce.

6. If too spicy add in honey, more mango jam or maple syrup.

7. Add the beef to the reduced sauce and serve on tortilla.

Pickled Onions:

Ingredients

• 1 whole red onion, sliced

• 1/2 cup apple cider vinegar

• 1/2 cup water

• 1 tsp salt

Directions:

Boil apple cider vinegar with water and salt.

Put in a mason jar and let onions sit overnight (minimum 2 hours).

Good for up to one week.

Garnish and Serve:

Once the meat is fork-tender and your sauce is reduced.

Serve on a corn tortilla with pickled onions, sliced radish and chopped cilantro and crumbled fresh sheep cheese.

Cost Approx:

• Rogers Ranch stewing beef $10

• Tortillas $1.00

• Sheep Fresco $9 (for whole the whole, only used half)

• Chipotle Peppers $3 (use half the can)

• Radishes $2.50

• Red onion $1

• White onion $0.30

• Cilantro $1.00

• Garlic $2

• Jam $8 for the jar ($1.00 for the dish) or Orange $1.00

• Tomato paste $0.80 (only use a 1/4 of the can)

Total Cost to serve 4 people:

$24.60

Amuse-Bouche

Sliced radish with Montforte Dairy sheep fresco, sliced strawberries topped with a purple pea flower, Maldon salt and fresh pepper.

Recipe:

Ingredients:

radishes, strawberries, Montforte Dairy’s fresh sheep cheese, the edible flower of your choice, Maldon salt and pepper.

1. Slice radishes, fresh strawberries and cheese, to the size of a quarter.

2. Salt the radish a few minutes ahead of time with a few flakes of Maldon salt.

3. Layer the radish on the bottom, cheese in the middle and top with the strawberry and flower. Add a smidge of black pepper on top.

Pie in the Sky’s Lemon Tart, Topped with Fenwick Farms Cherries

Chop cherries, drizzle with a little honey and let sit.

Pour cherries on top of the tart. Enjoy!