|
Locally
Grown Vegetables
|
October
|
November
|
|
Beets
|
a
|
a
|
|
Broccoli
|
a
|
|
|
Cabbage (Green, Red, Savoy)
|
a
|
a
|
|
Chinese Cabbage (Suey Choy)
|
a
|
|
|
Carrots
|
a
|
a
|
|
Cauliflower
|
a
|
|
|
Cucumbers (Greenhouse)
|
a
|
|
|
Kale (Green, Purple)
|
a
|
|
|
Leeks
|
a
|
a
|
|
Lettuce (Greenhouse)
|
a
|
a
|
|
Onions (Yellow)
|
a
|
a
|
|
Parsnips
|
a
|
a
|
|
Peppers (Greenhouse)
|
a
|
|
|
Potatoes
|
a
|
a
|
|
Pumpkins
|
a
|
|
|
Rutabaga
|
a
|
a
|
|
Squash (Acorn, Banana, Butternut,
Spaghetti)
|
a
|
a
|
|
Tomatoes (Greenhouse)
|
a
|
a
|
Now what are you supposed to do with all these beautiful veggies? Leduc Beaumont Devon Primary Care Network Registered Dietitian, Sally Ho, provides some delicious and nutritious recipes:
Baked Leeks
(adapted from Allrecipes.com)
Makes 6 servings
Ingredients:
2 tbsp margarine
0.25 cup all-purpose flour
1.5 cups skim milk
0.5 cup reduced-fat cheddar cheese (18% milk fat)
0.5 tsp garlic powder
4 medium leeks, halved length-wise
Salt and pepper to taste
Directions:
1) Preheat over to 400 degrees F (200 degrees C).
2) Lightly grease a baking pan (9x12 inches)
3) Melt margarine over low heat and stir in the flour until smooth. Slowly add milk and cheese until cheese is melted. Season with garlic powder and salt and pepper. Remove from heat. Arrange leeks in a single layer in pan and cover with sauce.
4) Bake for 30 minutes until leeks are tender and sauce is bubbling.
Nutrition Information per serving
Analyses of nutrition information provided by Recipe Analyzer function on the Dietitians of Canada website.
Calories (kcal) 139
Fat (g) 6.0
Saturated Fats (g) 1.8
Trans Fats (g) 0
Cholesterol (mg) 7
Sodium (mg) 111
Carbohydrate (g) 16
Fibre (g) 2
Sugar (g) 6
Protein (g) 6
Vitamin A (RAE) 149.6 (16-20% of daily requirements for most adults)
Calcium (mg) 201.9 (20% of daily requirements for most adults)
Folate (DFE) 60.6 (15% of daily requirements for most adults)
Compared to Canada’s Food Guide, 1 serving is equal to:
Vegetables/Fruits 1.5 servings
Grain Products 0 servings
Milk/Alternatives 0.5 servings
Meat/Alternatives 0 servings
Warm Spaghetti Squash Salad
(adapted from Allrecipes.com)
Makes 6 servings
Ingredients:
1 spaghetti squash, halved lengthwise and seeded
2 tbsp vegetable oil
1 onion, chopped
1 garlic clove, minced
1.5 cup chopped tomatoes
0.75 cup crumbled feta cheese
2 tbsp chopped fresh basil
Directions:
1) Preheat oven to 350 degrees F 175 degrees C). Lightly grease baking sheet.
2) Place squash cut side down, on baking sheet and bake for 30 minutes or until flesh is soft. Remove from oven.
3) Heat oil in a skillet over medium heat. Add onions and cook until tender. Add garlic to cook until fragrant. Stir in tomatoes and cook until tomatoes are warmed throughout.
4) Use large spoon or fork to scoop stringy pulp from squash and place in a medium bowl. Toss vegetables, feta cheese, and basil with squash. Serve warm.
Nutrition Information per serving
Analyses of nutrition information provided by Recipe Analyzer function on the Dietitians of Canada website.
Calories (kcal) 135.2
Fat (g) 9.3
Saturated Fats (g) 3.6
Trans Fats (g) 0
Cholesterol (mg) 17
Sodium (mg) 231
Carbohydrate (g) 11
Fibre (g) 2
Sugar (g) 2
Protein (g) 4
Vitamin A (RAE) 49.1 (5-7% of daily requirements for most adults)
Calcium (mg) 126.3 (13% of total daily requirement for most adults)
Folate (DFE) 27.8 (7% of total daily requirement for most adults)
Compared to Canada’s Food Guide, 1 serving is equal to:
Vegetables/Fruits 2.5 servings
Grain Products 0 servings
Milk/Alternatives 0.5 servings
Meat/Alternatives 0 servings
Roasted Acorn Squash
(adapted from Allrecipes.com)
Makes 4 servings
Ingredients:
1 medium acorn squash, halved and seeded
1 tbsp margarine
2 tbsp brown sugar
Cinnamon to taste
Directions:
1) Preheat oven to 350 degrees F (175 degrees C).
2) Place acorn squash flesh side down onto a cookie sheet.
3) Bake for about 30-45 minutes or until the flesh begins to soften.
4) Remove squash from oven and turn onto a plate so flesh faces upward. Put margarine and brown sugar into the squash halves.
5) Place squash halves back into a baking dish with flesh facing upwards. Cover squash with aluminium foil.
6) Bake squash in oven for another 30 minutes.
7) Remove from oven and cut squash into cubes (without skin), and serve.
Nutrition Information per serving
Analyses of nutrition information provided by Recipe Analyzer function on the Dietitians of Canada website.
Calories (kcal) 94.5
Fat (g) 3.0
Saturated Fats (g) 0.4
Trans Fats (g) 0
Cholesterol (mg) 0
Sodium (mg) 6
Carbohydrate (g) 18.0
Fibre (g) 2
Sugar (g) 7
Protein (g) 1
Vitamin A (RAE) 54.6 (6-8% of daily requirements for most adults)
Calcium (mg) 42.2 (4% of daily requirements for most adults)
Vitamin C (mg) 12 (13-16% of daily requirements for most adults)
Folate (DFE) 18.4 (4.6% of daily requirement for most adults)
Compared to Canada’s Food Guide, 1 serving is equal to:
Vegetables/Fruits 1.5 servings
Grain Products 0 servings
Milk/Alternatives 0 servings
Meat/Alternatives 0 servings
Roasted Squash Soup
Uses Seasonal Vegetables: Squash (acorn and butternut)
(adapted from Allrecipes.com)
Makes 6 servings
Ingredients:
1.5 lb butternut squash, halved and seeded
1 acorn squash, halved and seeded
3 tbsp margarine
1 large onion
3 cloves garlic, minced
1 tbsp ginger root, minced
1 tsp curry powder
2 tart granny smith apples, peeled, cored and chopped
2/3 cup sherry (optional)
5 cups vegetable broth (no salt added)
Salt and pepper to taste
1 pinch cayenne pepper, or to taste
Directions:
1) Preheat oven to 400 degrees F (200 degrees C)
2) Place squash cut side down, on cookie sheet and bake for 45 minutes or until flesh is soft. Scoop flesh into a large bowl.
3) Melt margarine in a medium saucepan over medium heat, and saute onions until tender. Stir in garlic, ginger, and curry powder and cook for 1 minute. Add apples and sherry and simmer until apples soften. Turn off heat.
4) Puree squash flesh and broth in a food processor or blender. Mix pureed squash mixture and apple mixture from saucepan in a food processor or blender. Puree combined mixture.
5) Pour from blender/food processor into saucepan and heat over medium heat. Season to taste with salt, pepper, and/or cayenne.
Nutrition Information per serving
Analyses of nutrition information provided by Recipe Analyzer function on the Dietitians of Canada website.
Calories (kcal) 179
Fat (g) 6
Saturated Fats (g) 0.9
Trans Fats (g) 0
Cholesterol (mg) 0
Sodium (mg) 38
Carbohydrate (g) 34
Fibre (g) 4
Sugar (g) 12
Protein (g) 2
Vitamin A (RAE) 688 (76-98% of daily requirements for most adults)
Calcium (mg) 92 (9% of daily requirements for most adults)
Vitamin C (mg) 36 (40-47% of daily requirements for most adults)
Folate (DFE) 48 (12% of daily requirements for most adults)
Compared to Canada’s Food Guide, 1 serving is equal to:
Vegetables/Fruits 3 servings
Grain Products 0 servings
Milk/Alternatives 0 servings
Meat/Alternatives 0 servings
Borscht
Uses Seasonal Vegetables: Potatoes, Cabbage, Onions, Beets, Tomatoes
(From Food Network Canada: http://www.foodnetwork.ca/recipe/borscht/3538/)
Makes 10 servings
Ingredients:
1 bay leaf
1 teaspoon black peppercorns
⅛ teaspoon mustard seeds
3 sprigs parsley
3 sprigs thyme
2 cloves garlic
3 tablespoons olive oil
1 medium russet potato (3/4 pound), peeled, chopped
2 ½ cups chopped red cabbage (about 1/4 small head)
1 large onion, chopped
8 cups (or more) vegetable or chicken stock
6 2-inch-diameter beets, peeled and chopped
1 cup drained canned chopped tomatoes
1 Mutsu or Golden Delicious apple, peeled and grated
Rice wine vinegar, to taste
Coarse salt and freshly cracked black pepper
Sour cream, for garnish
Chopped fresh dill, for garnish
Directions:
1. Wrap the bay leaf, peppercorns, mustard seeds, parsley, thyme sprigs and garlic in a piece of cheesecloth and tie it securely with a piece of string. This is called a bouquet garni.
2. Heat oil in heavy large pot over medium-high heat.
3. Add potatoes, cabbage and onion and saute until cabbage softens, about 5 minutes.
4. Add vegetable stock, bouquet garni, beets, tomatoes and apple.
5. Bring soup to boil.
6. Reduce heat and simmer until vegetables are tender, about 30 minutes.
7. Remove the bouquet garni.
8. Puree 4 cups of the soup in a blender and return to the pot so that the soup will still be chunky.
9. If desired, thin soup with more vegetable stock.
10. Add rice wine vinegar to taste and season with salt and pepper.
11. Ladle soup into bowls.
12. Top with dollop of sour cream and sprinkle with dill.
Nutrition Information per serving
Analyses of nutrition information provided by Recipe Analyzer function on the Dietitians of Canada website.
Calories (kcal) 127
Fat (g) 5.5
Saturated Fats (g) 1.0
Trans Fats (g) 0
Cholesterol (mg) 0
Sodium (mg) 105
Carbohydrate (g) 16
Fibre (g) 3
Sugar (g) 7
Protein (g) 6
Vitamin A (RAE) 26.5 (3-4% of daily requirement for most adults)
Calcium (mg) 39.9 (4% of daily requirement for most adults)
Vitamin C (mg) 23.6 (26-31% of daily requirement for most adults)
Folate (DFE) 66.1 (17% of daily requirement for most adults)
Compared to Canada’s Food Guide, 1 serving is equal to:
Vegetables/Fruits 2 servings
Grain Products 0 servings
Milk/Alternatives 0 servings
Meat/Alternatives 0 servings
