April 2015 Recipes

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Kale Chips

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Ingredients

  • Approximately 6 cups of kale. We used three heads.
  • Approximately 1/3 cup olive oil *enough to coat the kale.
  • 1 pinch of salt
  • 1 pinch of paprika

Directions

  1. Wash kale and dry kale. Make sure that your Kale is well dried, this will help the oil and spices adhere to the leaves.
  2. Tear the kale into bite size pieces. Leave out the spines and stems.
  3. Arrange the kale in a single layer on a parchment lined baking sheet
  4. Bake in 350c oven until crisp and dark green, 12-15 minutes.

Borsht (Beet Soup)

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Ingredients

  • 2 tablespoons olive oil
  • 1 medium onion, chopped
  • 2 cups vegetable broth
  • 1 medium russet potato, peeled and diced
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 1 1/2 cups steamed cubed beets, 1/2-inch cubes
  • 2 teaspoons red-wine vinegar
  • 1/4 cup reduced-fat sour cream
  • 1 tablespoon fresh chopped parsley

Directions

  1. Wash beets and place them in a pot of boiling water. Cook until beets are tender enough to insert a fork. Fill a bowl or sink with cold water. When beets are soft plunge them into the cold water. When the beets are just cool enough to handle cup them in your hands and use your thumbs to peel off the skins.
  2. Heat oil in a large saucepan over medium heat. Add onion and cook, stirring, until beginning to brown, about 4 minutes. Add broth, potato, salt and pepper; bring to a boil. Reduce heat to a simmer, cover and cook until the potato is just tender, about 8 minutes. Add beets and vinegar; return to a boil.
  3. Cover and continue cooking until the broth is deep red and the potato is very soft, 2 to 3 minutes more.
  4. Serve the soup with a dollop of the horseradish sour cream and a sprinkle of parsley.

Apple Raspberry Crumble with Oat-Walnut Topping

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Ingredients

For the Topping:

  • 7 tablespoons unsalted butter, softened, plus more for the baking dish
  • 1/2 cup rolled oats
  • 3/4 cup all-purpose flour
  • 1/2 cup packed light brown sugar
  • Pinch of salt
  • 3/4 cup chopped walnuts

For the Filling:

  • 3 pounds baking apples (such as Macintosh or Cortland)
  • 2 cups raspberries
  • 3 tablespoons granulated sugar
  • 2 tablespoons all-purpose flour
  • 1 teaspoon vanilla extract
  • Pinch of nutmeg
  • Pinch of ground cinnamon
  • Pinch of salt
  • 2 tablespoons cold unsalted butter, cut into small pieces

Directions

  1. Preheat the oven to 375 degrees F. Butter a shallow baking dish.
  2. Make the topping: Whisk the oats, flour, brown sugar and salt in a bowl. Stir in the walnuts. Work in the butter with your fingers until evenly moistened.
  3. Make the filling: Peel the apples and cut into 3/4-inch chunks. Toss with the raspberries, granulated sugar, flour, vanilla, nutmeg, cinnamon and salt in a large bowl.
  4. Transfer the filling to the prepared dish or ramekins and dot with 2 tablespoons butter. Squeeze handfuls of the crumble mixture and scatter on top of the fruit. Bake until golden and bubbly, 40 to 45 minutes.
  5. Let sit 10 minutes before serving. Top with whipped cream or ice cream, if desired.
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Fruit of the Week: Apple pt. 5

Preparation and Serving:
– Before consuming/using, wash your apples thoroughly to remove any pesticides or surface soil/dust
– When slicing or cubing, trim off top with a paring knife and cut apple in half. Cut out seeds/pulp with knife and then slice or cube into desired pieces
– A vegetable peeler, swivel peeler or paring knife can be used to peel an apple. For best results, start at the top of the apple and circle down the circumference
– The apple core can be removed easily by halving or quartering the apple and then using a paring knife to cut out the core
– Apples can be eaten raw, baked, candied, boiled or used to make cakes, pies, muffins, salads, jellies, jams, sauces, butters, juices, vinegar, apple cider beverages and many more

Butternut Squash, Apple, Sweet Potato Casserole

Butternut Squash, Apple and Sweet Potato Casserole:
Makes one 9” round baking dish

Ingredients:
– 1 small butternut squash, peeled and diced into 1” cubes
– 1 sweet potato, peeled and diced into 1” cubes
– 1 apple, diced into 1” cubes
– 3 tablespoons salted butter, melted (avocado oil, coconut oil or vegan margarine for dairy-free substitutes)
– 3 tablespoons maple syrup (or table syrup)
– 1 tablespoon coconut flour
– 1 tablespoon fresh sage, minced
– 1/4 teaspoon ground cinnamon

Directions:
1. Preheat oven to 350
2. Toss veggies and apples with the melted butter (or dairy-free substitute) and maple syrup and spread into a 9″ round baking dish
3. Sprinkle with coconut flour, sage and cinnamon.
4. Bake for 45 minute to an hour, or until casserole is tender, stirring halfway through cooking time.
5. Let cool and enjoy!

Fruit of the Week: Apple pt. 4

Selection and Storage:
– When selecting apples, choose firm apples that are bright in colour, the firmer an apple is the crunchier it will be
– Test the apple for soft spots and look for discoloration
– Apples that have pressure marks/bruises on the skin will likely have a mottled pulp underneath
– Fresh apples can be stored in the fridge for 2 to 3 weeks or at room temperature for up to 2 to 3 days
– Do not store apples next to fruits such as bananas or peaches as the ethylene produced by such fruits can cause each other to ripen or spoil more quickly

Easy Apple Coleslaw

Easy Apple Coleslaw:
Makes 6 servings

Ingredients:
– 3 cups chopped cabbage
– 1 unpeeled red apple, cored and chopped
– 1 unpeeled green apple, cored and chopped
– 1 carrot, grated
– ½ cup finely chopped red bell pepper
– 2 green onions, finely chopped
– 1/3 cup of mayonnaise (or vegan mayo alternative such as Veganaise)
– 1/3 cup brown sugar
– 1 tablespoon lemon juice, or to taste

Directions:
1. In a large bowl, combine cabbage, red apple, green apple, carrot, red bell pepper, and green onions. In a small bowl, mix together mayonnaise, brown sugar, and lemon juice. Pour dressing over salad.

Fruit of the Week: Apple pt. 3

Health:
– Apples contain a large number of anti-oxidants and phytonutrients, which contribute towards optimal development and overall health
– Apples contain a significant amount of dietary fibre, which can help prevent the absorption of bad cholesterol
– A medium sized apple provides approximately 14% of a person’s daily Vitamin C requirements

Crab Apple Jelly

Crab Apple Jelly:

Ingredients:
– Crab apples (250g will make approximately 200ml of jelly)
– Water
– Sugar
– 1 lemon

Directions:
1. Pick the crab apples. Crab apples aren’t normally available commercially, so you’ll probably have to find a crab apple tree and pick them yourself. However, don’t hesitate to try a local farmer’s market as someone might be selling them or can get some for you.
2. Wash the crab apples. Remove the stalks and cut off the bottom and any bad parts.
3. Put the crab apples in a saucepan and cover with water. Bring to a boil and simmer for approximately half an hour.
4. Strain the pulp. Crab apple jelly is normally strained through muslin or cheesecloth, which results in a clear jelly, but if you don’t have any and don’t mind the jelly being cloudy, you can use a fine sieve. If straining through muslin/cheesecloth you will need to leave the pulp to strain in its own time (if in doubt, leave it overnight), as squeezing it to speed up the process will result in a cloudy jelly.
5. Measure the juice and add the sugar. You will need approximately 7 parts sugar to 10 parts juice.
6. Squeeze the lemon and add to the juice and sugar.
7. Boil the jelly. Skim off any white froth that forms on the surface – this is the stuff that makes the jelly cloudy – so the more you can get rid of, the clearer your jelly will be. Once the jelly starts to thicken, test it every couple of minutes on the back of a cold spoon. If it sets, it’s ready. If you have a thermometer, the jelly should set at around 105ºC
8. Pour into sterilised jars and seal. Tightly seal while still slightly warm. Store in a cool, dark and dry place.

Fruit of the Week: Apple pt. 2

– The Ontario Greenbelt produces more than a quarter of the province’s apples (26.57%)
– Over 20 varieties of apple are grown in Ontario, but the most common are McIntosh, Empire and Red Delicious
– Ontario apples are generally available throughout the fall and winter, though there are some varieties that are available into the spring and early summer
– McIntosh apples are available mid-September until May, and Empire and Red Delicious are available from October to July
– Ontario apples are available at local farmer’s markets (like the Good Food Market!) and in grocery stores (can be identified by the Foodland Ontario label/sticker)
– Crispin (October to April) and McIntosh apples can be used for baking and are generally all-purpose
– Spartan apples (October – April) are great for making sauce or pie filling
– Gala (early September – February) and Fuji (mid-late October – early February) are good for use in salads

Apple Crisp

Apple Crisp:
Makes 8 servings

Ingredients:
– 2 ½ lbs (or 5-6 medium sized) baking/all-purpose apples (such as McIntosh, Crispin, Golden Delicious) peeled and sliced ¼ inch thick
– 2 to 3 tablespoons granulated sugar
– ¾ teaspoon ground cinnamon
– ¼ teaspoon fine salt
– ½ cup brown sugar
– ½ cup uncooked rolled oats
– 1/3 cup all-purpose flour
– 4 tablespoons cold unsalted butter (or vegan margarine to make vegan), cut into small pieces, plus more for coating the dish

Directions:
1. Heat the oven to 350°F and arrange a rack in the middle. Lightly coat an 8-by-8-inch baking dish with butter.
2. Combine the apples, granulated sugar, cinnamon, and 1/8 teaspoon of the salt in a large bowl and toss to coat. Place the apple mixture in the prepared baking dish and set aside.
3. Using the same bowl as for mixing the apples, mix together the brown sugar, oats, flour, and remaining 1/8 teaspoon salt until evenly combined. With your fingertips, blend in the butter pieces until small clumps form and the butter is well incorporated, about 2 minutes.
4. Sprinkle the topping evenly over the apples and bake until crispy and the apples are tender, about 50 to 60 minutes. Let cool on a rack at least 30 minutes before serving.

Fruit of the Week: Apple

– The apple is a sweet, crunchy fruit that grows in many different colours (red, green, yellow, pink, russet or even bi- and tri-coloured) and varieties
– More than 7500 apple cultivars exist around the world!
– The primary ancestor of today’s domesticated apple originated in Central Asia
– Apples and apple seeds from Europe were brought to North America by colonisers in the 1600s
– Crab apples grew in North America prior to colonisation and are still used in Indigenous foods such as jellies
– Apples are ready to be harvested by late summer and into the fall season
– Apples come in a wide variety of sizes, but commercial growers today generally aim to produce fruit that are 7.0 – 8.3 cm in diameter
– Cultivated apple trees grow to stand between 6 – 15 feet tall because they are grafted to a dwarfing rootstock
– Wild apple trees can grow as tall as 39 feet
– Commercial apples are propagated through grafting rather than from seed
– Apple trees grown from seed would likely produce an apple too sour to be eaten raw, but which could still be used in cooking
– Apples can be bred for a variety of purposes based taste and usage, such as eating raw, cooking, producing apple cider or fermented to produce alcoholic cider
– Large scale commercial apple industry began in Washington State during 1900s following land irrigation projects
– The shores of Lakes Ontario, Erie, Huron and the Georgian Bay are Ontario’s hotspots for apple production
– 10% of Ontario’s apples are exported while the rest are sold in Ontario as fresh apples or processing for juice, apple sauce etc.
– Three quarters of Ontario fresh apple production is distributed through grocery stores and the rest through farmer’s markets, roadside stands and pick-your-own operations
– The number of imported apples distributed in Ontario grocery stores has increased significantly over the last decade
– Today, China, the United States and Turkey are the top three apple producers in the world

Cinnamon Apple Oat Cakes

Cinnamon Apple Oat Cakes
Makes 12 servings

Ingredients:
– 3 cups old-fashioned oats
– 1/4 cup brown sugar
– 2 teaspoons baking powder
– 1 teaspoon cinnamon
– 3/4 teaspoon salt
– 1/4 teaspoon ground nutmeg
– 1/2 cup applesauce
– 1/2 cup plain yogurt
– 1/2 cup nonfat milk
– 1/4 cup canola oil
– 1 teaspoon vanilla
– 2 eggs
– 2 medium apples, peeled, cored, and finely chopped, about 2 cups
– Heavy cream, whipped or plain

Directions:
1. Preheat the oven to 350°.
2. Grease a 12-cup muffin pan.
3. In a large mixing bowl, combine the oats, sugar, baking powder, salt, and cinnamon.
4. In a second mixing bowl, whisk together the applesauce, yogurt, milk, oil, vanilla, and eggs.
5. Pour the wet ingredients onto the dry, and add the apples.
6. Fold gently to combine.
7. Spoon the mixture into the prepared muffin pan.
8. Bake for 25 minutes or until golden.
9. To freeze, store the baked and cooled cakes in an airtight container in the freezer. Thaw completely overnight and reheat in the microwave or hot oven.

Happy Holidays!

Thank you for all of your support!
If you are in Toronto, come visit the Good Food Market on January 15th between 11:45AM and 3:00PM at 200 King St. E in the main lobby. We have affordable and quality fruits and veggies to purchase!
In the meantime, in case you forgot to make dessert for Christmas dinner…

Apples and Spice Cinnamon Bread Pudding

Apples and Spice Cinnamon Bread Pudding

Apples and Spice Cinnamon Bread Pudding
Makes 4 servings

Ingredients:
4 slices bread (cinnamon)
4 large eggs
1 cup heavy cream
1/2 cup light brown sugar (loosely packed)
1 tsp ground cinnamon
1 tsp pure vanilla extract
2 tbsps butter
1 apple (large, cored, peeled and cubed into 1/2 inch pieces)
2 tbsps light brown sugar (packed)
1/2 tsp ground cinnamon
4 tbsps light brown sugar (packed, for sprinkling on top)
powdered sugar (for dusting)
pure maple syrup (for drizzling, if desired)

Directions:
1. Preheat oven to 350 degrees F. and lightly spray four 2 cup ramekins with non stick cooking spray.
2. Cube bread into 1/2 inch pieces and divide evenly between ramekins.
3. Place eggs, cream, brown sugar, cinnamon and vanilla into a large bowl, whisk to combine.
4. Place butter into a medium skillet over medium heat.
5. Saute apples for 1 minute then add brown sugar and cinnamon.
6. Cook and stir for another minute.
7. Transfer apples and drippings into cream mixture then divide between ramekins over bread.
8. Top with 1 tablespoon brown sugar on top then bake for 30-35 minutes, until puffed and cooked through.
9. Remove and dust with powdered sugar and drizzle with just a touch of pure maple syrup if desired.
10. Enjoy!