Our friends at Canadian School of Natural Nutrition know a lot about good, healthy food. They run a number of classes and food skills workshops across the year at their Vancouver campus – everything from probiotic foods & beverages to knife & kitchen skills to raw food fundamentals. We asked CSNN’s marketing coordinator Lynne Faires, RHN to share some of her top tips for staying nourished this fall and winter, plus her recipe for a quick and easy Roasted Squash & Apple Soup…
Fall Cooking & Nutrition Tips
by Lynne Faires, RHN
Summer months mean more cooling foods such as fresh fruits, greens and herbs that we enjoy raw with grilled goodies cooked on the outdoor BBQ. Fall and winter make it less appealing to step outside and grill up a fancy dinner. However, that doesn’t mean that you must be without a hearty, warm meal that is exciting!
Know what’s in season in Vancouver
We are so fortunate to live in a climate where food can be grown almost all year round! Before you go shopping at your local farmers market, know what’s in season by checking out the list on their homepage. Plan a few recipes that include in-season foods before heading out the door.
The BBQ has been decommissioned for the next six months and that means that the slow cooker is in! The slow cooker (or crockpot) is my favourite way of cooking for many reasons, but mostly because it is quick and simple to use.
Prep the meal the night before and keep it in your fridge overnight. Pop it on to cook when you leave for work and when you arrive home, you have dinner ready! One-pan roasted meals are also great for a quick and easy meal, that warms up the house at the same time.
Warming Herbs and Spices
Herbs and spices not only warm you up, but have many therapeutic health benefits as well. Find recipes that include warming herbs and spices such as black pepper, ginger, cayenne, cinnamon, garlic, cardamom and horseradish to keep you toasty in the colder months.
Root vegetables are available all year round, but are at their peak from fall to spring. They are great to add to soups, stews or roast in the oven to go with your meal as a side dish. Beets, carrots, potatoes, rutabaga, parsnips, turnips, onions, and garlic all have their own nutritional benefits. Together root vegetables are packed full of fibre, vitamin A & C, potassium, and magnesium. They also offer a variety of anti-oxidants and help regulate blood sugar as they are high in complex carbohydrates.
As the days get shorter, so does our exposure to sunlight. We get much of our vitamin D from sunlight or from foods that have been enriched with synthetic versions. Vitamin D is known to help prevent and support brain, muscle, nerve and brain health disorders. At the market you can find a few whole foods that are naturally high in vitamin D. Eggs, fish (salmon, tuna, sardines) and mushrooms are all great sources.
Serve Hearty Meals
Eating fresh foods during the summer is great, but after a rainy day in Vancouver, you and your family most likely will be craving a warm, dense meal. Heat up home-made broth with a variety of root vegetables (carrots, potatoes, squash, rutabaga, onion) for a delicious, quick meal. Add in your choice of meat for a heartier version.
Busy lifestyles make it hard to cook every day. Make things easier on yourself by doubling up on your favorite soup, chili, or stew dish and freeze portions for later.
Easy Roasted Squash & Apple Soup
- 1 medium butternut squash or two smaller squashes such as pumpkin, acorn or kabocha
- 1 medium onion cut in half- skin on
- 1 apple cut in half and seeds removed
- 1 can full fat coconut milk
- Optional flavours- add 1 Tbsp curry powder OR add 3-4 leaves of fresh or dried sage
- 1 liter of water or bone broth
- Sea salt to taste
- Preheat oven to 350F
- Place halved squash on baking sheet cut-side down, with the apple tucked into the hollowed out ‘bell’ where the seeds were. Place onion halves on baking sheet as well
- Roast squash for about 45 min or until it is soft. For hard-shelled squash you need to test the fleshy side to see if it is soft
- Take out of the oven and flip the squash to cut side up to cool
- Once cool enough to handle, scoop the flesh into the blender with the halved onion and optional flavours and coconut milk, adding just enough water to blend to desired consistency
- Season with sea salt to taste
- To store, pour into 1 liter jars and refrigerate or freeze (leaving 2” head-space if freezing)
- To serve, garnish with cilantro, fresh cheese, grated apple or fried sage leaves
We want to hear from you!
Thanks for the awesome first season at our new site Downtown!
We’re asking for shopper feedback so we can continue to improve this new market as it grows. Please fill out our shopper survey, it will only take a quick 5-10 minutes!
Love our Downtown Farmers Market? Like our Facebook page and write a review!
We’re excited to return in 2017! 😀
What’s in Season
acorn squash, apples, beets, bell peppers, broccoli, brussels sprouts, butternut squash, cabbage, carrots, cauliflower, celery, celeriac, chanterelle mushrooms, chard, collard greens, corn, dandelion greens, delicata squash, dill, escarole, endive, fennel, garlic, hazelnuts, hot peppers, kale, kohlrabi, leeks, napa cabbage, nettles, oats, onions, parsnips, potatoes, pears, pumpkin, radishes, rutabaga, salad mix, shallots, spinach, sprouts, sunchokes, strawberries, turnips, tomatoes, walnuts, watercress, winter squash, zucchini
Local Holiday Gift Guide
The holidays are fast approaching and we have you covered at Hastings Park. Find lots of uniquely hand crafted gifts for the foodie on your list each and every week!
BC Wine Studio – looking for the perfect gift for a holiday party host? Pickup BC Wine Studio’s delicious Neighbour’s Blend Riesling Viogner this Sunday and give back to the community as well – $6 from eevery bottle is donated to the Mount Pleasant Family Centre.
Coconama Chocolates – chocolates makes the perfect gift for the holidays. Coconama’s signature green tea chocolate is very different from traditional chocolate with its beautiful green color, rich taste with umami and bitterness, and smooth texture. Pick up a box of unique and creative flavours this Sunday!
Jordan’s Jam – made with local BC fruits from many Vancouver Farmers Market vendors, this jam is sure to please anyone on your holiday shopping list.
Persephone Brewing – the perfect gift for the craft beer lover on your list. Try a bottle of their Hop Yard Red Ale with delicious flavours of piney hops and dark, caramel and toasted malts.
Roasters Hot Sauce – hot sauce is good on everything, right? Vancouver-based hot sauce makers Roasters Hot Sauce make theirs in three different flavours that include unexpected ingredients like carrot and pineapple.
The Lemon Square – good things come in small, stylish packages, right? At least from The Lemon Square they do! Pick up some of these sweet and tangy lemony goodies exclusively at Hastings Park this Sunday.
The Raw Guy – we think raw kale chips would make a fine stocking stuffer and provide a healthy chaser to all the decadent food and drink you’re sure to be having. The Raw Guy makes a great selection of kale chips and krunchies, raw granola, macaroons, and crackers.
Urban Digs – don’t forget your furry friend this holiday season! Find smoked bones from ethically pigs raised locally – a perfect gift for your favourite puppy.
Wayward Distillation House – we’re pretty sure that anything produced from BC honey would be great, but Wayward Distillation House from the Comox Valley takes it to the next level with a complete line of craft spirits made from local hives. Their Krupnik Spiced Honey Liqueur sounds particularly festive and warming – find them exclusively at Hasting Park on December 4!
Click here for more gifts to get from the Farmers Markets this holiday season.
Sale Sale Sale!
The more you buy, the more you save! Just in time for the holidays.
Festive Farmers Market
Join the holiday cheer at Hastings Park Winter Farmers Market – we’ll have kids activities, a Holiday Cookie Swap (for more info & RSVP here!) and photos with Santa. Buy local this holiday season!
We’ll be closed Sunday, December 25th and Sunday, January 1st for the holidays! Stock up on December 18th for all your holiday meals. We’ll be open on January 8th. Happy Holidays!
Make It! Festival
This year Make It! is offering VFM Members 2-for-1 admission at the door – just flash your card to save!*
*please not that this is for VFM Member cards only and does not include the Hastings Park Shopper Card.
Member Appreciation Day! It’s the first market of the month and VFM members will enjoy free market money transactions and discounts at various vendors around the market. Learn more about our membership program and how you can support our non-profit organization HERE.
Are you a regular Hastings Park shopper? Pickup your Hastings Shopper Card at our Information Booth and enjoy some great perks including:
- Free Market Money transactions ($2 value)
- Free “bunch” item after 5th visit*
- Free “basket” or “bag” item after 10th visit*
- Free “jar” item after 15th visit*
It’s free to join, just sign up for our weekly newsletter!
*all free items valued at a maximum of $3. Shopper card is available at Hastings Park only.
Help Spread the Word!
Love the market? Tell your friends and family about Hastings Park Winter Farmers Market to help this new market grow. Share our Facebook page & tag your photos @vanmarkets #HastingsParkWFM.
Be a Market Champion! Get a Hastings Park lawn sign and let your neighbours know where to find the freshest in local produce, all within a few minutes of their home. Pickup your lawn sign at the Info Booth this week!
See you at the market!
Get a complete list of this week’s Hastings Park vendors here.
Find more information on the Hastings Park location here
Looking for local gifts for your friends and loved ones this holiday season? Skip the mall and head to one of our weekly Winter Farmers Markets!
Whether it’s artisanal food products, handmade craft, festive farm and nursery items, or craft beer, wine, and spirits on your list, there are hundreds of possibilities to find each week at Nat Bailey and Hastings Park. Check out our weekly Gifts to Get List and make your holiday gift shopping and entertaining a no-brainer this season!
Holiday heat… hot sauce is good on everything, right? Vancouver-based hot sauce makers Roasters Hot Sauce make theirs in three different flavours that include unexpected ingredients like carrot and pineapple. Pick some up this Sunday, Dec 4 at Hastings Park.
Kale power… we think raw kale chips would make a fine stocking stuffer and provide a healthy chaser to all the decadent food and drink you’re sure to be having. The Raw Guy makes a great selection of kale chips and krunchies, raw granola, macaroons, and crackers – find him at Nat Bailey Dec 3, 10, and 17 and Hastings Park Dec 4 and 18.
Lemon heaven… good things come in small, stylish packages, right? At least from The Lemon Square they do! Pick up some of these sweet and tangy lemony goodies exclusively at Hastings Park this Sunday, Dec 4.
A gift that lasts… looking for a useful gift for that pottery fan on your list? Pottery by Dave & Family produces an affordable line of handmade pots, mugs, and vases that range from retro/speckled glazes to wood and salt-fired pieces. Find them this Saturday, Dec 3 at Nat Bailey.
Warm up from the inside… we’re pretty sure that anything produced from BC honey would be great, but Wayward Distillation House from the Comox Valley takes it to the next level with a complete line of craft spirits made from local hives. Their Krupnik Spiced Honey Liqueur sounds particularly festive and warming – find them exclusively at Hasting Park on December 4!
Chocolate, chocolate, chocolate… who doesn’t love chocolate? Take a Fancy Bean to Bar Chocolate makes theirs from ethical, organic cacao beans to produce a range of chocolate and sweets that incorporate local ingredients like dried fruit, nuts, and even cayenne pepper. Load up on the goods at Nat Bailey on Dec 3, 10, and 17 and at Hastings Park on Dec 18.
Easy peasy holiday entertaining… we know you can cook but save your energy for the main event and take a break on the appies. Pâté Pastiche makes four flavours of gourmet, vegan and nut-free French-style terrines that are sure to look lovely on your table. Get them weekly at Nat Bailey between now and Dec 17.
Deck the halls… the folks at Lowland Herb Farm makes gorgeous, rustic bouquets and wreaths from aromatic herbs and flowers grown on their bio-dynamic farm in Chilliwack. Find them at Nat Bailey on Dec 3, 10, and 17.
Try a new tradition… ever had an authentic Slavic-style roll straight out of the oven from East European Dessert? Caramel-crusty on the outside, soft and doughy on the inside – with six different flavours to choose from! Get some this December 3 at Nat Bailey and be the hit at your next holiday party.
What’s in Season
apples, acorn squash, asian pears, beets, bell peppers, broccoli, brussels sprouts, butternut squash, cabbage, carrots, cauliflower, celeriac, chanterelles, chard, corn, delicata squash, daikon, endive, fennel, garlic, grapes, hazelnuts, kale, kiwi, kohlrabi, leeks, melons, mizuna, mushrooms, napa cabbage, nettles, onions, persimmon, parsnips, potatoes, pears, pumpkin, quince, rutabaga, salad mix, shallots, spinach, sunchokes, strawberries, tomatoes, turnips, watercress, winter squash, zucchini
New Vendors this week
Back at Nat Bailey for the first time this season, be sure to visit:
Beyond Bread – bringing their naturally leavened and hand shaped breads and pastries.
Bomber Brewing – These guys are known for their gold medal pilsner but a market manager favourite is their ESB, made of BC barley!
Cedar Isle Farm – Fraser Valley organically grown grain! They don’t appear at at Nat Bailey again until the New Year so check out their flours and kernels this Saturday!
Jennifer’s Jiffies – offering a Nat Bailey special this week, pick up their Dilly Bean Soup mix for only $7 each.
Get a complete list of this week’s vendors here
ElectroRecycle is ready to accept over 300 small appliances while you shop the best in local flavours at Nat Bailey Winter Farmers Market. Have recycling questions? Ask their friendly staff onsite located near the information booth! For what they can accept please visit their website at electrorecycle.ca/
Just in time for the holidays – give gifts that show off your favourite farmers market! Select limited edition VFM swag on sale now! The more you buy – the more you save! *Click here to view sale items*
This week is your last chance to ENTER our Instagram contest & get a chance to win a limited edition market shopping tote with graphics by local designer, Jane Koo. Find a recipe at the market or on our site. Make the recipe & snap a shot, tagging it on Instagram with #LFGFrecipes. You’ll be automatically entered to win! We’ll give away one prize a week in November so get cooking. For all the recipes and more information on the program (including a short video series!!), visit: eatlocal.org/local-food-global-flavours
Hastings Park Winter Market
Have you heard about the Hastings Park Winter Farmers Market? Did you know it’s every Sunday from November to April? With lots of free parking and more vendors than ever before? If you miss Nat Bailey, be sure to head to the east side to pick up your weekly groceries! *Details here*
Visit us at Nat Bailey Stadium (4601 Ontario St.), Saturdays, 10am-2pm