Recipes

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This vibrant salad is packed with goodness and a touch of East Indian flavouring. It is equally delicious as a side dish. It makes the perfect portable salad for gatherings.
Preparation Time: 15 minutes
Serves 6 to 8
Makes about 8 cups/2 L
3 tbsp (45 mL) each white wine vinegar and extra-virgin olive oil
2 tsp (10 mL) Ontario Honey
1 tsp (5 mL) garam masala
1/2 tsp (2 mL) salt
1/8 tsp (0.5 mL) freshly ground pepper
1 clove Ontario Garlic, pressed
4 cups (1 L) chopped, stemmed Ontario Kale
1 can (19 oz/540 mL) chick peas, drained and rinsed
2 cups (500 mL) chopped Ontario Apples (about 2 apples)
1-1/2 cups (375 mL) cooked quinoa
1/3 cup (75 mL) diced Ontario Red Onion
1/4 cup (50 mL) each pumpkin seeds and dried cranberries
In large bowl, whisk together vinegar, oil, honey, garam masala, salt, pepper and garlic.
Add kale and toss to coat thoroughly. Stir in chick peas, apples, quinoa and onion.
Cover and refrigerate salad for at least 1 hour or up to 12 hours.
Just before serving, sprinkle with pumpkin seeds and cranberries.
Tip: To prepare kale, trim the leafy portion from either side of the tough stem; discard stem and chop leaves.
Nutritional Information:
1 Serving (When recipe serves 8):
PROTEIN: 7 grams
FAT: 7 grams
CARBOHYDRATE: 31 grams
CALORIES: 210
FIBRE: 4 grams
SODIUM: 170 mg
– Printed with permission from Foodland Ontario
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This appetizer is tasty and very impressive! The honey-thyme drizzle adds an interesting finishing flavour note.
Preparation Time: 15 minutes
Cooking Time: 8 minutes
Baking Time: 20 minutes
Makes 16 pieces
4 tsp (20 mL) butter
1 cup (250 mL) thinly sliced Ontario Leeks (white and pale green parts only)
2 cloves Ontario Garlic, minced
Salt and freshly ground pepper
1 tsp (5 mL) chopped fresh Ontario Thyme Leaves
2 tsp (10 mL) apple cider vinegar
1 sheet (225 g) frozen butter puff pastry, thawed and refrigerated
1 tbsp (15 mL) Dijon mustard
1 cup (250 mL) thinly sliced Ontario Apple (Cortland, Spartan, Northern Spy)
1/2 cup (125 mL) Ontario Brie Cheese, diced (about 2 oz/60 g)
Drizzle:
4 tsp (20 mL) Ontario Honey
1 tsp (5 mL) chopped fresh Ontario Thyme Leaves
1 tsp (5 mL) Dijon mustard
    In medium nonstick skillet, melt 2 tsp (10 mL) of the butter over medium heat; cook leeks, 1 clove of the garlic, 1/4 tsp (1 mL) each salt and pepper, stirring frequently, until leeks are tender, about 6 minutes. Stir in thyme. Transfer to bowl and refrigerate to cool, about 15 minutes.
    Meanwhile, in small saucepan, melt remaining butter with garlic over medium-low heat. Stir in remaining garlic, vinegar and 1/4 tsp (1 mL) of pepper. Set aside.
    Unroll puff pastry and leave on parchment paper. Place on baking sheet and with fork poke entire surface. Brush mustard over pastry, leaving 1/2-inch (1 cm) border. Scatter leek mixture over pastry and arrange apple slices on top. Brush with butter mixture and scatter cheese over top. Bake in 400°F (200°C) for 15 to 20 minutes or until pastry is golden.
    Drizzle: In small bowl, combine, honey, thyme and mustard. Cut tart into pieces and drizzle with honey mixture.
Nutritional Information:
1 Piece
PROTEIN: 2 grams
FAT: 7 grams
CARBOHYDRATE: 12 grams
CALORIES: 114
FIBRE: 0 grams
SODIUM: 140 mg
– Printed with permission from Foodland Ontario

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Clafouti is a traditional French dessert, with a texture between baked custard and a pancake. Tart cranberries are incorporated into these individual desserts and sweetened with maple syrup. Serve warm or at room temperature garnished with a dusting of icing sugar.
Preparation Time: 15 minutes
Baking Time: 40 minutes
Serves 6
2 tsp (10 mL) melted butter
1 cup (250 mL) fresh or frozen Ontario Cranberries, coarsely  chopped
3 Ontario Eggs
1/3 cup (75 mL) each all-purpose flour and granulated sugar
1/8 tsp (0.5 mL) salt
1 cup (250 mL) 2% Ontario Milk
1/4 cup (50 mL) Ontario Maple Syrup
2 tsp (10 mL) vanilla
Icing sugar
    Brush six 3/4-cup (175 mL) ramekins with butter. Equally divide cranberries among ramekins. Place ramekins on rimmed baking sheet.
    In large bowl or 4 cup (1 L) glass measure, whisk together eggs, flour, sugar and salt until smooth. Gradually whisk in milk, maple syrup and vanilla until blended. Pour over cranberries.
    Bake in 375°F (190°C) oven for 35 to 40 minutes or until puffed, set and lightly browned around edges. Let cool on wire rack for 15 minutes (they will sink). Dust with icing sugar.
Nutritional Information:
1 Serving
PROTEIN: 5 grams
FAT: 5 grams
CARBOHYDRATE: 31 grams
CALORIES: 183
FIBRE: 1 gram
SODIUM: 110 mg
– Printed with permission from Foodland Ontario

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Chicken and Pumpkin Rendang
Making your own curry paste from scratch is easier than you think and yields a delicious result. These chicken thighs are juicy and pack a robust flavour from all the aromatics. Serve on a bed of rice.
Preparation Time: 25 minutes
Cooking Time: 1 hour
Serves 6
Curry Paste:
3 cloves Ontario Garlic
1 large Ontario Shallot
1 piece (1-inch/2.5 cm) gingerroot, peeled
1 small Ontario Jalapeño Pepper, seeds removed
1-1/2 tsp (7 mL) each ground turmeric and coriander
1/2 tsp (2 mL) ground cumin
1-1/2 tbsp (22 mL) coconut milk
Rendang:
2 tbsp (25 mL) vegetable oil
2 star anise
1 cinnamon stick, broken in half
12 boneless skinless Ontario Chicken Thighs (about 2 lb/1 kg), cut in half
1 lb (500 g) Ontario Pie Pumpkin, peeled and cut into 1-inch (2 cm)  pieces
1-1/2 cups (375 mL) coconut milk
1/4 cup (50 mL) fresh lime juice
2 tbsp (25 mL) packed brown sugar
2 Ontario Green Onions, thinly sliced
1/4 cup (50 mL) chopped fresh Ontario Coriander Leaves
    Curry Paste: In small food processor, pulse together garlic, shallot and ginger until finely chopped. Add jalapeño pepper, turmeric, coriander, cumin and coconut milk; purée until mixture is smooth.
    Rendang: In large deep skillet, heat oil over medium heat. Add star anise and cinnamon and cook, stirring for 2 minutes. Add chicken in batches and cook turning once, until browned, about 5 minutes per side. Remove chicken to plate.
    Add curry paste to skillet and cook, stirring and scraping the bottom of skillet for 2 minutes. Add pumpkin and stir to coat. Stir in coconut milk and bring to simmer. Cook, uncovered, for 8 minutes.
    Add chicken to skillet along with any accumulated juices and simmer uncovered for 25 minutes. The sauce will begin to reduce and pumpkin will soften and melt into sauce. Add lime juice and sugar and cook for 3 minutes. Remove and discard star anise and cinnamon. Garnish with green onions and coriander.
Nutritional Information:
1 Serving
PROTEIN: 40 grams
FAT: 29 grams
CARBOHYDRATE: 15 grams
CALORIES: 475
FIBRE: 2 grams
SODIUM: 185 mg
– Printed with permission from Foodland Ontario

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A perfect way to start a meal, turn onions and apples into a rich satisfying soup. The apples lend a beautiful sweetness that rounds out the mild flavour of curry
Preparation Time: 15 minutes
Cooking Time: 25 minutes
Serves 4 to 6
3 tbsp (45 mL) butter
2 Ontario Onions, chopped
1-1/2 tbsp (22 mL) curry powder
4 cups (1 L) vegetable or chicken broth
2 Ontario Apples, diced
2 tbsp (25 mL) apricot jam
2 cups (500 mL) 2% Ontario Milk
1 cup (250 mL) 35% Ontario Whipping Cream
1 tbsp (15 mL) Ontario Honey
1/2 tsp (2 mL) salt
1-1/2 tbsp (22 mL) cornstarch
1/4 cup (50 mL) cold water
1 tbsp (15 mL) fresh lemon juice
Salt and pepper
1/4 cup (50 mL) chopped Ontario Chives
Thinly sliced Ontario Apple
    In large pot, melt butter over medium heat. Add onions and cook, stirring occasionally until onions are soft, about 6 minutes. Add curry powder and cook, stirring constantly for 1 minute. Stir in broth, apples and jam. Cover and bring to boil. Reduce heat and simmer, uncovered for 10 minutes.
    Transfer soup to blender or food processor, in batches if necessary, and purée until smooth. Return soup to pot over medium-low heat. Add milk, cream, honey and salt.
    In small bowl, stir cornstarch with cold water until smooth. Stir into soup and bring to simmer, stirring constantly, until thickened. Stir in lemon juice. Season to taste with salt and pepper. Serve garnished with chives and apples.
Nutritional Information:
1 Serving (When recipe serves 6):
PROTEIN: 5 grams
FAT: 22 grams
CARBOHYDRATE: 28 grams
CALORIES: 322
FIBRE: 2 gram
SODIUM: 630 mg
– Printed with permission from Foodland Ontario

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Sweet Potato Ricotta Muffins
If you’re looking for a savoury grab-and-go snack in the morning or after school, this muffin is chock-full of flavour and nutrition. For lunch serve with a lightly dressed spinach salad.
Preparation Time: 20 minutes
Baking Time: 20 minutes
Makes 12
2 cups (500 mL) peeled, grated Ontario Sweet Potato (1 large)
1/3 cup (75 mL) Ontario Ricotta Cheese
1/4 cup (50 mL) grated Parmesan cheese
6 Ontario Eggs, lightly beaten
1 cup (250 mL) all-purpose flour
1 tbsp (15 mL) granulated sugar
1 tsp (5 mL) baking powder
1/4 tsp (1 mL) each salt and cayenne pepper
2 Ontario Green Onions, thinly sliced
1 tbsp (15 mL) fresh Ontario Thyme Leaves, chopped
    In large bowl, stir together sweet potato, ricotta, Parmesan and eggs. In medium bowl, combine flour, sugar, baking powder, salt, cayenne, green onions and thyme. Add dry ingredients to sweet potato mixture and stir until combined.
     Spoon batter into 12 paper-lined muffin cups. Bake in 350°F (180°C) oven for 18 to 20 minutes or until the top of the muffin is firm to the touch and toothpick inserted in centre comes out clean. Cool pan on wire rack for 5 minutes; remove from pan.
     Enjoy warm or cool completely and store in an airtight container in the refrigerator for up to 3 days.
Nutritional Information:
1 Muffin
PROTEIN: 6 grams
FAT: 4 grams
CARBOHYDRATE: 14 grams
CALORIES: 120
FIBRE: 1 gram
SODIUM: 160 mg
– Printed with permission from Foodland Ontario

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Enjoy fresh fall flavours
    As summer winds down, a new palette of Ontario produce arrives, featuring rich purple eggplant, red roma tomatoes and bright orange sweet potatoes and pumpkins, to name a few. All ready to pair with local staples and fresh herbs for delicious fall dinners.
    When guests arrive, invite them to enjoy an antipasto board filled with crackers, breadsticks, cheese, deli meats and Eggplant and Mint Relish, a delicious condiment with the fresh, tangy flavours of Sicily.
Eggplant Mint Relish
    This eggplant, tomato and mint relish is a great way to add variety to your antipasto platter. The eggplant lends a velvety, rich texture, which is balanced perfectly by the sweet tomatoes and mint. It’s also delicious tossed with your favourite pasta.
Preparation Time: 20 minutes
Cooking Time: 25 minutes
Makes 5 cups (1.25 L)
1 Ontario Eggplant  (about 1-1/2 lb/750 g)
1 tbsp (15 mL) olive oil
1/4 tsp (1 mL) crushed red pepper flakes
2 cloves Ontario Garlic, minced
1/4 tsp (1 mL) each salt and pepper
10 sun-dried tomatoes packed in oil, finely chopped
1-1/2 cups (375 mL) seeded, diced Ontario Roma Tomatoes
1/2 cup (125 mL) diced Ontario Red Onion
1/4 cup (50 mL) fresh Ontario Mint Leaves, finely chopped
1/4 cup (50 mL) olive oil
3 tbsp (45 mL) toasted pine nuts
2 tbsp (25 mL) capers, finely chopped
1 tsp (5 mL) grated lemon rind
3 tbsp (45 mL) fresh lemon juice
    Slice eggplant into 1/2-inch (1 cm) rounds. Bring large pot of water to boil. Place eggplant rounds in boiling water, return to boil and cook until tender, about 4 minutes, stirring occasionally. Drain, cool and dice eggplant.
    In large skillet, over medium heat, combine oil, red pepper flakes and garlic; cook for 1 minute. Add eggplant, salt and pepper; cook for 5 minutes, stirring occasionally.
    Transfer eggplant to medium bowl; let cool completely. Add sun-dried tomatoes, tomatoes, onion, mint, oil, pine nuts, capers, lemon rind and juice; stir well to combine. Store in airtight container in refrigerator until ready to use.
Nutritional Information:
1 Serving (1 tbsp/15 mL):
PROTEIN: 0 grams
FAT: 1 gram
CARBOHYDRATE: 1 gram
CALORIES: 15
FIBRE: 0 grams
SODIUM: 30 mg
– Printed with permission from Foodland Ontario

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Planked Chai-Spice Peach Sundae
Planking adds a smoky flavour to anything you grill. Just remember to soak the cedar plank for at least 2 hours.
Soaking Time: 2 hours
Preparation Time: 10 minutes
Grilling Time: 8 minutes
Serves 4
2 tbsp (25 mL) packed brown sugar
1/4 tsp (1 mL) each ground cinnamon and ginger
1/4 tsp (1 mL) anise seeds (optional)
Pinch ground cloves
5 Ontario Peaches or Nectarines
1 tbsp (15 mL) butter, melted
4 scoops vanilla ice cream
1/2 cup (125 mL) whipped cream
4 tsp (20 mL) caramel sauce
1 cup (250 mL) Ontario Blueberries
    Soak 1 large cedar plank in water for at least 2 hours. When ready to grill, heat barbecue to medium-high.
    In small bowl, combine sugar, cinnamon, ginger, anise seeds (if using) and cloves. Leaving peel on, cut peaches in half, discarding pits. Lightly brush cut side with butter. Dip peaches butter side down in sugar mixture to lightly coat.
    Remove plank from water and place on grill, turning over once or twice for 1 to 2 minutes to heat.
    Place peaches cut side up on plank. Reduce heat to medium-low and watching carefully, grill until peaches are just tender, about 8 minutes. Remove peaches to cutting board.
    Using sundae dishes or shallow dessert bowls, place 2 peach halves in each dish, cut side up. Top with ice cream, whipped cream, a drizzle of caramel sauce and blueberries. Cut remaining 2 peach halves into quarters. Garnish each sundae with two peach slices. Serve immediately.
Nutritional Information:
1 Serving
PROTEIN: 4 grams
FAT: 16 grams
CARBOHYDRATE: 44 grams
CALORIES: 327
FIBRE: 3 grams
SODIUM: 95 mg
Printed with permission from Foodland Ontario

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Zucchini Ribbon Tart
Using ribbons of fresh Ontario zucchini and perfectly ripe Ontario tomatoes, this tart is lovely for either lunch or as an appetizer.
Preparation Time: 15 minutes
Baking Time: 20 minutes
Serves 4
1 Ontario Green or Yellow Zucchini
1 sheet (225 g) frozen butter puff pastry, thawed and refrigerated
2 tbsp (25 mL) basil pesto
10 Ontario Cherry Tomatoes, cut in half
1/2 cup (125 mL) coarsely grated Gruyère cheese
Freshly ground pepper
    Slice off and discard ends of zucchini. Using wide vegetable peeler, peel strips of zucchini lengthwise to form ribbons. After a few ribbons, turn zucchini and peel another side for better shaped ribbons. Place ribbons loosely in measuring cup, measure 2 cups (500 mL); set aside.
    Unroll puff pastry and leave on parchment paper. Place on baking sheet. Using fork, leave 1/2-inch (1 cm) border around edge of pastry, prick pastry many times. Thinly spread pesto over pastry. Arrange zucchini ribbons over pesto, curling, overlapping and weaving strips; leaving border bare. Place cherry tomatoes, cut side up on zucchini and sprinkle with cheese.
    Bake in 400°F (200°C) oven for 15 to 20 minutes or until pastry is golden brown. Sprinkle with pepper to taste. Serve warm or at room temperature.
Nutritional Information:
1 Serving
PROTEIN: 9 grams
FAT: 21 grams
CARBOHYDRATE: 28 grams
CALORIES: 333
FIBRE: 1 gram
SODIUM: 319 mg
Printed with permission from Foodland Ontario

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Grilled Sausage, Corn and Pepper Fusilli
When summer heat is in full force, it’s nice to barbecue most of the meal outdoors. If you have leftovers, simply toss with a balsamic salad dressing for a pasta lunch the next day.
Preparation Time: 15 minutes
Cooking Time: 10 minutes
Grilling Time: 15 minutes
Serves 4 to 6
12 oz (375 g) short pasta, such as fusilli or penne (about 4 cups/ 1 L)
2 cups (500 mL) chopped Ontario Spinach
1-1/2 cups (375 mL) Ontario Cherry Tomatoes, halved
1/2 tsp (2 mL) salt
Pepper
1 lb (500 g) mild or hot Italian sausages (3 to 4)
1 cob Ontario Corn, husked
1 Ontario Sweet Red Pepper, halved and cored
1 small Ontario Red Onion, cut into 1/2-inch (1 cm) thick rounds
1 cup (250 mL) crumbled Ontario Feta Cheese
1/2 cup (125 mL) chopped fresh Ontario Basil or Parsley
    Bring large pot of salted water to boil; cook pasta according to package directions. Drain well and return to pot. Add spinach, tomatoes, salt and pepper to taste. Cover pot to keep warm.
    Meanwhile, place sausages on greased grill over medium-high heat. Grill, covered, turning frequently for 10 minutes. Add corn, red pepper and onion to grill, turning occasionally until tender, about 5 minutes. Remove sausages and vegetables to cutting board as they are cooked.
    Diagonally slice sausages into bite-size pieces and add to pasta. Cut kernels from cob, chop pepper and onion; add to pasta along with feta and basil. Toss well.
Nutritional Information:
1 Serving (When recipe serves 6):
PROTEIN: 20 grams
FAT: 15 grams
CARBOHYDRATE: 54 grams
CALORIES: 430
FIBRE: 3 grams
SODIUM: 960 mg
– Printed with permission from Foodland Ontario