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
This week’s In Season recipe for healing bone broth come from local registered holistic nutritionist and chef, Andrea Potter. Read on for her recipe for both beef and chicken stock, and for more in-depth info on the nutritional benefits of bone broths, make sure to check out Andrea’s guest post on our Market News blog!
Brown Stock Method for Beef, Lamb, or Venison
All recipes by Andrea Potter, RHN
- 5 lb bones of beef, veal, lamb, venison…
- 3 onions, large dice
- Optional: 1 leek, washed and large dice. Green part is ok.
- About 6 medium carrots, large dice
- Celery, 6 stocks
- 1 4-6 inch piece kombu seaweed
- 1 can tomato paste, or about 6 halves sun-dried tomatoes, or a couple of fresh tomatoes
- Thyme, rosemary, bay leaf and peppercorns
- It is best to have the butcher cut the bones from big animals. Otherwise you will be missing out on much of the flavour of the marrow within them. This also makes them easier to handle. Marrow bones have the most nutrition, but a few rib bones with meat still on them adds flavour too.
- Place the bones and veggies in a roasting pan and brown in the oven at about 375 F (190 C) or higher. This may take over an hour. Drizzling a little oil on them helps keep them from burning and sticking.
- Once they are brown, place them in a stock pot and more than cover the bones and veggies with cold water and add your spices, seaweed and herbs. Put on the heat and bring to a simmer. This will produce some scum. (The white-ish stuff that comes to the top.) Skim the scum with a ladle.
- Drain the fat from the roasting pan. ( This step is actually optional, and just for a clear stock. The fat always rises to the top when it cools, so if you are cooling it, just skip this step and add the fat to the pot).
- Those brown bits on the bottom are full of flavour. In fact, the French have a word for this. They call it ‘fond’, meaning foundation. De-glaze the pan using water, wine or vinegar. Add this to the stock pot or slow cooker.
- I like to cook my beef stock for 12-24 hours. I let it sit on the burner on very low overnight, covering it with a lid will ensure that it does not boil dry. (Don’t forget to crack a window in the house.)
- Strain the stock through a sieve or colander. Cool the stock by putting the bucket of stock into a sink full of ice OR by placing it by a cool window on a cooling rack. Once cooled, refrigerate. The fat will come to the top and harden. Keeping the fat undisturbed while cooling allows the stock to last much longer in the fridge or to freeze without freezer burn. (This keeps in the fridge for 5 days or so.)
- Freeze it in 1 liter containers for convenience. If you don’t have much room in the freezer, put the stock back into the pot and boil it down until it reaches a thick consistency. This is called demi glaze or demi glace. It is the base for all meat-based reduction sauces. You can add a few spoonful’s of this beef jelly to a soup made with water, and it’s basically the same as using regular-strength stock.
- 1 chicken carcass from roasting or a couple of packages of bones.
- 2 onions
- 2 carrots
- 1 leek (cleaned well), optional
- 3 stocks celery
- 1 bulb fennel(opt)
- 1 bulb garlic, cut in half width-wise
- A couple inch piece of kombu seaweed
- Either ¼ cup egg-shell vinegar (see side note) OR 1 lemon, cut in half
- thyme, bay leaf and black peppercorns
- Chop up all of the veggies big and chunky. In a roasting pan, drizzle the vegetables with oil and ‘toss’ them up to coat.
- Add the chicken carcass/bones to the veggies.
- Roast in the oven at 350F for 45 minutes or until it smells great and the veggies are a bit golden in colour.
- Then transfer them into a big pot and put your herbs and spices in. Add water until vegetables are submersed and water is about halfway up the pot. (About 3.5 liters)
- Then simmer for 4-8 hours and strain.
- Let liquid cool, then put into freezable 1 liter container and label with the date.
- See, that was easy!
Looking for bones from grass fed, free range animals for your broth? Vancouver Farmers Markets has a wide variety of ranchers and producers on our roster. Empire Valley Beef, Vale Farms, and Greendale Meats are great sources for beef, and Goldwing, K & M Farms, and Lamington Heritage Farm are all good choices for chicken and poultry. More info on vendors and products on our product search page.
This week’s In Season Recipe comes from local food educator and self-described kitchen ninja Krista Ettles, whose Instagram feed @realfoodrealsimple abounds with beautiful pics of market-sourced meals. She suggests Granny Smith or Golden Delicious apples for her Apple Almond Cake, but with so many varieties available from our farmers, we’ll let you pick your favourite!
Apple Almond Cake
1/4 cup butter
2 cups apples, sliced into 1/2 inch 4 medium sized (granny smith or golden delicious)
1 teaspoon cinnamon
3/4 cup sugar, divided
1 1/2 cups almond flour
1 teaspoon baking powder
1/4 teaspoon salt
1/4 teaspoon nutmeg
4 eggs, separated
1/2 teaspoon almond extract
1/2 teaspoon vanilla
Preheat oven to 350 degrees.
Place butter in a 9-inch round cake pan. Place pan in oven for 5 minutes or until butter melts. Remove pan from oven. You can also use a cast iron pan and heat on the stove until the butter is melted. Arrange apples over almonds in a single layer. Sprinkle with 1/2 cup of the sugar and cinnamon.
In a small bowl, stir together almond flour, baking powder and salt; set aside.
In a large bowl, beat the eggs, 1/2 cup of the sugar, almond extract and vanilla with an electric mixer on high for 2 minutes or until light and thickened. Stir in flour mixture. Spoon batter over fruit mixture in pan, spreading evenly.
Bake for 30 minutes or until top is golden brown and springs back when lightly touched. Cool in pan on wire rack for 10 minutes. Loosen cake from sides of pan. Invert onto a serving plate, replacing any apples that stay in pan.
Serve warm or cool.
Cherries | Lettuce | Beets | Peas | Eggs | Chicken | Raspberries | Mushrooms | Apricots | Herbs | Kale | Cucumbers | Seafood | Collard Greens | Zucchini | Carrots | Cheese | Blackberries
Check out our In Season at the Markets blog to read about stone fruit and summer abundance!
CLICK HERE FOR THIS WEEK’S FULL KITSILANO VENDOR LIST
Evo Car Share will be at the market this week! Come and get 30 minutes and free membership, spin a prize wheel with swag and free minutes, and a draw box for more free minutes and swag!
Peach Kuchen Recipe
Despite having no German heritage, this recipe was a part of my childhood. It is incredibly easy and lets the peaches really take the stage.
- 1⅓ c. all-purpose flour
- 2 tbsp. sugar
- ½ c. sugar
- ¼ tsp. baking powder
- ¼ tsp. salt
- ⅓ c. cold stick margarine
- 1 can peach halves (substitute for fresh peaches!)
- 1 tsp. ground cinnamon
- 1 c. plain lowfat yogurt
- 1 large egg
This specific recipe and all of the directions are from Woman’s Day, check them out!
Summer Market Schedules
- Trout Lake – Saturdays 9am-2pm – North Parking Lot, John Hendry Park
- West End – Saturdays 9am-2pm – 1100 Block of Comox St.
- Mt Pleasant – Sundays 10am-2pm – Dude Chilling Park, 8th & Guelph
- Main St Station – Wednesdays 2pm-6pm – Near Main St. Skytrain
- Downtown – Thursdays 11am-3pm – Queen Elizabeth Theatre Plaza
- Riley Park – Saturdays June 24, 10am-2pm – 50 East 30th Ave.
Get a complete list of this week’s Kitsilano Market vendors here.
Discover our six other summer market locations on our Markets Page.
It’s high season for berries at the markets right now, and we know you’re all hard at work jamming, baking, and preserving them at their peak.
Our vendors are busy too – not only the farmers, but our artisanal food producers who are using seasonal berries in a number of amazing food items in celebration of our 7th Annual Berry Festival this week.
Look out for micro batched Verrry Berrry Shrub from Mixers & Elixirs, limited edition Blueberry & Lavender Corn Bread Cakes from Nidhi’s Cuisine, traditional Blueberry Pieorgies from Old Country Pierogi, and Blueberry Pakoras from Mandair Farms.
Our friends at Odd Society Spirits are also joining in the berry game with a number of seasonally inspired cocktails like their gin-based BC Bramble and High Stakes Lemonade, featuring BC blueberries.
Our Berry Festival kicks off Wednesday, July 12 at Main St. Station Market and culminates with our annual Berry Pie Bake Off on July 16 at Mount Pleasant Market. Don’t miss farm-fresh berry tastings, kids activities, pie sampling, and special edition recipes like the yummy Blueberry Lemon Pudding Pie below from the BC Blueberry Council.
Blueberry Lemon Pudding Pie
- 2 large (100 g) eggs
- ¼ cup (35 g) cornstarch
- ½ cup (80 g) granulated sugar
- ¾ cup (175 ml) 35% whipping cream
- ½ cup (120 ml) whole milk
- ½ cup (115 g) salted butter, softened
- ¼ cup (60 ml) lemon juice
- 4 cups (600 g) B.C. blueberries, fresh or frozen – divided
- 1¾ cups (240 g) graham cookies crumbs
- ¼ tsp (pinch) cinnamon
- ⅔ cup (150 g) salted butter, melted
- For the filling, whisk the eggs in a medium bowl and set aside.
- In a saucepan, combine the cornstarch, sugar, whipping cream and milk. Cook mixture on medium heat, whisking constantly until heated and thickened for 6-7 minutes. Do not boil.
- Whisk half the hot mixture into the eggs. Return to the sauce pan with the remaining mixture, then whisk in the butter and lemon juice.
- Reheat mixture on low heat for another 3 minutes, again whisking constantly, do not boil.
- Transfer to a clean bowl, cover and refrigerate for 1 hour until cooled.
- For the crust, mix the cookie crumbs and cinnamon in a bowl; add the melted butter and mix. Transfer to a 9” pie dish, and press mixture evenly to the bottom and sides. Refrigerate for 30 minutes.
- Fold 2 cups of the blueberries into the chilled pudding, then pour into the pie shell and top with remaining blueberries.
- Refrigerate for 1 – 2 hours. Serve chilled with a dollop of whipped cream.