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

    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.

    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

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

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

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

The fresh taste of summer in the dead of winter – how great is that? Simply prepare this easy strawberry sauce, then come the cold season, thaw and customize with our variations. Of course, it’s perfect for serving over ice cream, yogurt or a simple cake. There’s even a savoury version for pork or chicken.

Preparation Time: 10 minutes

Cooking Time: 5 minutes

Makes about 1 cup (250 mL)

2 cups (500 mL) sliced Ontario Strawberries

3 tbsp (45 mL) granulated sugar

2 tbsp (25 mL) water

2 tsp (10 mL) fresh lemon juice

In food processor, purée berries, sugar, water and lemon juice until smooth. Turn into medium saucepan. Simmer over medium heat, stirring occasionally, until sugar is completely dissolved and sauce is slightly translucent, about 3 minutes. Let cool; freeze in airtight container.

For variety, thaw sauce then follow recipes below.

Spice: Stir in 1/2 tsp (2 mL) cinnamon and 1/4 tsp (1 mL) each nutmeg and aniseed. Makes 1 cup (250 mL).

Rhubarb Berry: In medium saucepan, combine sauce with 1/3 cup (75 mL) very finely chopped rhubarb; simmer, stirring, just until rhubarb is softened. Stir in 1 tsp (5 mL) vanilla, and sugar to taste. Makes 1-1/4 cups (300 mL).

Savoury Compote: Stir in 4 tsp (20 mL) balsamic vinegar, 1 smashed garlic clove, 1 tbsp (15 mL) finely grated gingerroot, and 1/4 tsp (1 mL) each salt and hot pepper flakes. Remove garlic. Best served warm or at room temperature over chicken or pork. Makes 1 cup (250 mL).

  Orange Rosewater: Stir in 2 tsp (10 mL) each rosewater and finely grated orange rind. Makes 1 cup (250 mL).

Nutritional Information:

1 Serving

CARBOHYDRATE: 6 grams

CALORIES: 25

– Printed with permission from Foodland Ontario

For an easy summer meal, plan ahead. When grilling steak and corn for dinner, add extra of each to prepare this tasty pizza for another superb meal.

Preparation Time: 10 minutes

Cooking Time: 10 minutes

Servings: 4

1 12-inch (30 cm) baked whole wheat pizza crust

1/3 cup (75 mL) pizza or tomato sauce

1 tbsp (15 mL) barbecue sauce

6 oz (175 g) cooked Ontario Beef, sliced into bite-size pieces (about 1 cup/250 mL)

1 cup (250 mL) cooked Ontario Sweet Corn Kernels (1 cob)

1/4 cup (50 mL) thinly sliced Ontario Red Onion

3/4 cup (175 mL) shredded Ontario Havarti Cheese

Place pizza crust on cutting board or baking sheet. In small bowl, combine pizza sauce and barbecue sauce; spread on pizza crust. Top with beef, corn and red onion; sprinkle with cheese. Place pizza directly on lightly greased grill over medium heat 350°F (180°C); grill, covered, for 5 minutes on direct heat and grill for another 5 minutes on indirect heat or until cheese melts and crust is lightly browned.

Tip: A serrated knife works perfectly for cutting kernels from the cob of corn.

Nutrients per serving: Protein: 23.0 grams, Fat: 15.0 grams, Carbohydrates: 35.0 grams, Calories: 367, Fibre: 3.0 grams

– Recipe and photo courtesy of Beef Farmers of Ontario

Perfect for entertaining, these cinnamon-scented beaver tail-shaped pastries are grilled rather than fried like the Canadian icon, and served with whipped cream, fresh berries and drizzled with a berry sauce – yummy!

Preparation Time: 10 minutes

Cooking Time: 4 minutes

Grilling Time: 4 minutes

Makes 10 pastries

Sauce:

1/2 cup (125 mL) granulated sugar

1/2 cup (125 mL) Ontario Blueberries

1/4 cup (50 mL) sliced Ontario Strawberries

1/4 cup (50 mL) Ontario Raspberries

2 tbsp (25 mL) water

Pastries:

1/4 cup (50 mL) granulated sugar

2 tsp (10 mL) ground cinnamon

1 package (340 g) refrigerated flaky biscuit rolls

2 tbsp (25 mL) melted butter

Toppings:

1/2 cup (125 mL) Ontario Blueberries

1/2 cup (125 mL) sliced Ontario Strawberries

1/2 cup (125 mL) Ontario  Raspberries

1 tbsp (15 mL) Ontario Maple Syrup

Whipped cream

    Sauce: In small saucepan over medium heat, stir together sugar, blueberries, strawberries, raspberries and water. Bring to boil and cook for 3 minutes, stirring occasionally. Remove from heat; with hand blender purée until smooth.

    Pastries: In medium bowl, stir together sugar and cinnamon; set aside.

    Divide each biscuit in half. Roll out or stretch each piece into 5- x 3-inch (12 x 8 cm) oval. Brush with some of the melted butter.

    Grill, uncovered, over medium-low heat for 2 minutes per side. Remove from grill; brush with remaining butter and toss in cinnamon sugar.

    Toppings: In small bowl, stir together blueberries, strawberries, raspberries and maple syrup. Top each pastry with whipped cream and berries; drizzle with berry sauce.

Nutritional Information:

1 Pastry

PROTEIN: 5 grams

FAT: 13 grams

CARBOHYDRATE: 51 grams

CALORIES: 335

FIBRE: 1 gram

SODIUM: 370 mg