Fruit of the Week: Lemon pt. 3

Selection and Storage:

– When selecting lemons, choose those that are firm, plump and feel heavier
– Avoid selecting lemons that feel soft and spongy, and those that have bruised soft spots on the skin
– Store the lemon in a plastic or paper bag inside the fridge and it should keep for 1-2 weeks
– Lemons sealed in plastic ziploc bags and stored in the fridge can keep for even longer
– Lemons can also be stored outside of the fridge if you intend to use them between 2-5 days after purchasing them

Preparation and Serving:
– Wash lemons in cold water before using, particularly if you are using the skins for zest
– Lemons can be sliced in order to be used as garnish
– Otherwise the lemon can be cut in half in order to squeeze for juice, either by hand or with small juicer
– The skin can also be used for zest, and lemon can be zest by using a hand-held peeler or grater
– But when zesting a lemon make sure not to cut into the underlying white skin beneath the yellow as this part is very bitter.
– Lemons can be used for many different purposes including: in salads, soups, on pasta, meat, on vegetables that have been baked, steamed or raw, rice, for lemonade and much more!









Parmesan Lemon Zucchini
Makes 4 servings

– 3 tablespoons butter
– 2 cloves garlic, minced
– 4 zucchinis, thinly sliced to 1/2-inch thick rounds
– 1/2 teaspoon dried thyme
– Zest of 1 lemon
– Salt and black pepper, to taste
– 1/4 cup grated Parmesan
– 2 tablespoons lemon juice, or more, to taste

1. Melt butter in a large frying pan or skillet over medium high heat. Add garlic to the skillet, and cook, stirring frequently, until fragrant, about 1 minute.
2. Working in batches, add zucchini, thyme and lemon zest. Cook, flipping once, until golden, about 1-2 minutes on each side; season with salt and pepper, to taste.
3. Serve immediately, sprinkled with Parmesan and lemon juice.

Note: Ingredients for today’s recipe can be found at the St. James campus Good Food Market (200 King Street East, main lobby every Thursday 11:45 am – 3:00 pm)! Lemon ($0.40 each or 3 for $1.00), Garlic ($0.50), Zucchini ($0.50)

(Recipe adapted from

Fruit of the Week: Avocado pt. 3

Selection and Storage:
– Avocados do not begin to ripen until picked, so they will be very hard when fresh.
– When selecting an avocado avoid those with blemished textures, bruises or soft spots, and try to choose those that are uniformly hard/soft. To test an avocado, shake the fruit to make sure that the pit is not loose inside.
– If you want to select a ripe avocado, test them by gently pressing the skin. If the skin has a slight give then it is ripe, but make sure that the softness is not limited to one area of the fruit because this means that it is bruised rather than just ripe.
– The safest way to be sure of your avocado’s ripeness is to ripen them yourself. Select hard avocados from your food market/store, bring them home and store them outside of the fridge for 2-5 days.
– Storing avocados next to bananas or apples can help speed up the ripening process.

Preparation and Serving:
– In order to prepare an avocado for eating, use a kitchen knife to slice the fruit down its centre around the pit.
– After cutting it down the middle, use both hands to twist the two halves of the avocado apart.
– When the two halves have been separated, use a spoon to dislodge the pit by slipping it underneath.
– Avocados can be used to make guacamole/dips/salsas, raw in salads, sandwiches, sushi, stuffed, or spread on bread, in soups, grilled, deep-fried, baked.










Crema de Aguacate (Colombian Creamy Avocado Soup)
Makes 4-6 servings

– 1 tablespoon butter
– 1/2 cup finely chopped onion
– 1 garlic clove, minced
– 4 cups chicken stock
– 2 ripe avocados, peeled and mashed
– 1 teaspoon lime juice
– 2 cups heavy cream
– 1/4 teaspoon ground cumin
– Salt and Pepper
– 1/4 cup fresh cilantro, chopped

1. Heat the butter in a medium pot over medium heat. Add the onion and cook for about 3 minutes. Add the garlic and cook for about 30 seconds more.
2. Add the chicken broth, lime juice and avocados in the sauce pot and bring to a boil. Reduce the heat to medium and cook for about 7 minutes.
3. Transfer to the blender and blend until smooth. Return the mixture to the pot. Add the heavy cream, cumin, salt and pepper.
4. Cook over medium heat for about 5 minutes. Add fresh cilantro and serve warm.

Note: Ingredients for today’s recipe can be found at the Good Food Market at GBC (200 King Street East, main lobby every Thursday from 11:45am – 3:00pm)! Avocados ($0.75), Onions ($0.10), Garlic ($0.50), Limes ($0.25)

(Recipe taken from

Vegetable of the Week: Potato pt. 4

Selection and Storage:
– Select firm, dry potatoes that do not have wilted/shriveled peels, dark bruises or soft spots
– Avoid potatoes with substantial green spots and eyes that have started to sprout
– Potato sprouts and green skin are toxic, so they should never be eaten!
– Potatoes should be stored in a cool, dry, ventilated, dark area (for example in a kitchen cabinet, drawer or closet)
– Potatoes should not be stored in the fridge as they will get too cold
– When storing, try to keep potatoes in their bags or otherwise loosely covered
– Potatoes can be stored for many weeks between 7-10 degrees Celsius, but no more than a week in temperatures greater than 10 degrees Celsius


Papas Chorreadas (Colombian Potatoes with Cheese and Tomato Sauce)
Makes 4-6 servings

– 12 medium-sized Yukon gold potatoes (about 2 1/2 pounds)
– Salt
– 2 tablespoons olive oil
– 1 medium onion, thinly sliced
– 1 (28-ounce) can whole peeled tomatoes, drained and cut into 1/4-inch strips
– 1 cup heavy cream
– 6 ounces shredded/grated cheese, preferably mozzarella or any other mild, white melting cheese

1. Place potatoes in a large pot and cover with cold water by 2 inches. Salt water generously, then place over high heat. Bring to a boil, and cook until potatoes are completely tender, about 20 minutes after boiling is achieved.
2. Meanwhile, heat olive oil in a large saucepan over medium-high heat until shimmering. Add onions and cook, stirring frequently, until lightly softened, about 3 minutes. Add tomatoes and stir to combine. Bring to a boil, adjust heat to maintain a gentle simmer, and cook, stirring occasionally, until almost no liquid remains, about 15 minutes. Add heavy cream, bring to a simmer, and cook until sauce comes together and has the consistency of light paint.
3. Drain potatoes and transfer to a serving platter. Season sauce to taste, then stir in grated cheese, heating until cheese just barely begins to melt (it should stay chunky in light curds). Spoon sauce over potatoes, and serve immediately.

(Recipe from

Fruit of the Week: Plum pt. 4

Selection and Storage
– When selecting plums look for those that yield slightly to gentle pressure
– Avoid plums that have bruises, shriveled skin or soft spots
– After purchasing plums, check to see if some are riper than others
– Ripe plums can be stored in the fridge for up to a week
– Plums that are hard can be stored in a brown paper bag outside of the fridge until they ripen
– Avoid storing plums in direct sunlight
– Avoid washing plums before storing, only wash before eating


Chilled Plum-Oatmeal Pudding
Makes 1 serving

– 1/2 cup oats
– 1 cup almond milk
– Pinch of salt
– 2 teaspoons maple syrup or table syrup
– 1 plum, pitted and chopped
– Pinch of ground cinnamon

1. Combine oats, 3/4 cup each almond milk and water, and salt in a saucepan. Bring to a boil; reduce heat. Simmer until oats are tender, about 4 minutes. Transfer to a bowl; let cool slightly. Stir in remaining 1/4 cup almond milk and 1 teaspoon maple/table syrup; chill overnight.

2. Toss plum, remaining 1 teaspoon maple/table syrup, and cinnamon in a bowl. Let stand 5 minutes. Serve oatmeal topped with fruit and accumulated juices.

Vegetable of the Week: Mushroom pt. 4

Selection and Storage:
– When selecting mushrooms look for those that are firm and reasonably uniform in colour
– Try to avoid purchasing mushrooms that appear discoloured and/or that have soft spots
– Mushrooms should always be stored in the fridge so that they remain fresh longer
– Mushrooms are best stored on the bottom shelf of your refrigerator in a brown paper bag
– While stored in the fridge, mushrooms should remain covered so that they don’t dry out
– However, whether you store your mushrooms in a brown paper bag or keep them in plastic packaging, they should never be completely sealed off and there should always be some venting

Portobello Mushroom Stroganoff

Portobello Mushroom Stroganoff
Makes 4 servings

– 3 tablespoons butter
– 1 large onion, chopped
– 3/4 pound portobello mushrooms, sliced
– 1 1/2 cups vegetable broth
– 1 1/2 cups sour cream
– 3 tablespoons all-purpose flour
– 1/4 cup chopped fresh parsley
– 8 ounces dried egg noodles

1. Bring a large pot of lightly salted water to a boil. Add egg noodles, and cook until al dente, about 7 minutes. Remove from heat, drain, and set aside.
2. At the same time, melt butter in a large heavy skillet over medium heat. Add onion, and cook, stirring until softened. Turn the heat up to medium-high, and add sliced mushrooms. Cook until the mushrooms are limp and browned. Remove to a bowl, and set aside.
3. In the same skillet, stir in vegetable broth, being sure to stir in any browned bits off the bottom of the pan. Bring to a boil, and cook until the mixture has reduced by 1/3. Reduce heat to low, and return the mushrooms and onion to the skillet.
4. Remove the pan from the heat, stir together the sour cream and flour; then blend into the mushrooms. Return the skillet to the burner, and continue cooking over low heat, just until the sauce thickens. Stir in the parsley, and season to taste with salt and pepper. Serve over cooked egg noodles.

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

– 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

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.