Do you say to-MAH-to or to-MAY-to?

Whichever way you pronounce the name of this heat-loving plant, summer is their time to shine! This flavorful ingredient is chalked full of vitamins and minerals, such as vitamin C & K, potassium and folate; as well as antioxidants like lycopene and beta-carotene. Not only are they a great source of nutrition, but tomatoes are extremely versatile, ranging in size, color and flavor profile. While there exist many different varietals of tomatoes in this article we’ll cover some of the more popular ones as well as some delicious recipe ideas.

Starting out with one of the smallest varieties, we have cherry tomatoes. Like the name indicates, these little guys are the size of cherries, are typically sweet, have a thicker skin than larger tomatoes and come in a variety of colors: orange, yellow, bright red and slightly mauve.  Although their size makes them perfect for snacking on their own, they are also great for adding a pop of color and a touch of sweetness to any dish. Try chopping them up with cucumbers, red onion, feta, olives and bell pepper to create a fiber rich salad that stores well in the fridge (Greek Salad Recipe – Love and Lemons). Pair it with some quinoa and chickpeas to create a balanced meal or have it as a side to your next BBQ.

Next, we have a popular tomato, well-known to Italian cuisine: the roma tomato. These medium-sized, oval shaped fruits are bursting with a rich tangy tomato flavor. Due to their strong taste, they work great in any dish to which you want to impart a slightly acidic and sweet tomato taste. For that reason, they are typically used in sauces, stews and even concentrated into tomato paste.  To intensify the tomato flavor and bring out it’s natural sweetness, try roasting the tomatoes beforehand. This recipe: Roasted Roma Tomato Sauce | The Frayed Apron is perfect for your next pasta night, if you’re looking for a sweet and zippy tomato sauce!

Lastly, one of the largest tomatoes are called beefsteak tomatoes; big, round, and mild in flavor. Compared to their smaller counterparts, they are a lot meatier and juicier; making them ideal for fresh sauces and salsas.  Try making this quick and simple salsa (Homemade salsa with fresh tomatoes – Chatelaine) for your next ‘Taco Tuesday’. Or make a show-stopping appetizer to impress your guest with these ‘Burrata stuffed tomatoes’ (Creamy Burrata Cheese-Stuffed Tomatoes Recipe – La Cucina Italiana). Both recipes are no-cook dishes, ideal for any hot night where you simply don’t want to turn on the oven! 

Back to School

The one chore many parents/caregivers hate about back to school is packing lunches. Its so easy to get into the habit of the same old same old. If you have sent the same apple to school multiple times a week and ended up just bringing it to work in your lunch on Friday, you are not alone.

Here are some tips for great lunches

• Get help from your child. Children who help make lunches are more likely to eat it. Younger children can help choose between a couple fruit, veggies, or crackers that they would prefer. If you are running out of ideas they might have an idea for something different.
• Stock up. Have easy to pack items on hand for those extra busy days. Keep stocked pantry items such as canned fruit, granola bars, canned fish, canned beans/chickpeas, whole grain crackers, and dried fruit and fridge items such as cheese cubes, hard boiled eggs, cut up veggies and fruit, yogurt etc. It helps to have a designated area in the cupboard and fridge for lunch items.
• Keep lunch bags and containers in one area. Make packing quick and easy by designating a portion of a cupboard and or drawer for lunch items such as containers, lunch kits, thermos’ and water bottles.
• If your children don’t have access to a microwave or time to reheat leftovers at school ,consider investing in a thermos. Heat it up by adding boiling water, cover and let stand for 2 minutes, dump out the water then put the hot food in. It stays warm until lunchtime. This is great for curries, soups, and stews.

Try these quick and healthy ideas

• Cold cereal, milk or soy drink and berries
• Freeze leftover burritos in single servings all ready to pack. Try different fillings such as scrambled egg, veggie, beef or chicken. 
• Make a power bowl. All you need is a grain, protein, veggies and sauce/flavour (try – rice, beans, and peppers with salsa, or leftover chicken, pasta, tomatoes and pesto)
• Boiled egg, snap peas and carrots, crackers, yogurt.
• Muffin, cheese stick, cucumber and an orange.

Broccoli Cheese Muffins (from Guelph Family Health Study, Snack Healthy, Snack Happy Cookbook)

• 2 cups (500 mL) flour
• 1 teaspoon (5 mL) baking soda
• 1 teaspoon (5 mL) baking powder
• 1 teaspoon (5 mL) onion powder
• Pinch salt
• ¼ (60 mL) cup bell pepper, finely chopped
• 1 ¼ cup (310 mL) cheddar cheese, shredded
• 2 eggs
• ½ cup (125 mL) butter or margarine melted
• 1 cup (250 mL) milk
• 2 green onions, sliced
• 1 cup (250 mL) broccoli, finely chopped

Instructions

1. Preheat oven to 350F and line muffin tins with paper cups
2. In a large bowl, mix together flour, baking soda, baking powder, onion powder, salt, bell pepper and cheddar cheese.
3. In separate bowl, whisk egg, butter, milk and green onions together.
4. Stir in broccoli and fold in dry ingredients.
5. Scoop into muffin tin and bake for 25 minutes until an inserted toothpick comes out clean.

It’s Zucchini Season!

Zucchini is a resourceful vegetable that can be enjoyed on its own or added as an ingredient in dishes. It is mild in flavor. It does not overpower other tastes and makes a great addition in spaghetti sauce and stir fries. Zucchini is known for its high moisture content and it is a star ingredient in baking such as zucchini bread and cake.        

Fresh zucchini can be frozen to use at a later time. Check out Getty Stewart’s website for tips on freezing zucchini  

Have you been gifted a zucchini from a neighbor or have an overstock of zucchinis from your own garden? If so, give this recipe a try!

Zucchini Bread

This zucchini bread makes 2 loaves so you can eat one now and freeze the other one for up to 3 months in the freezer.

Tips:

• To add more moisture to the bread you can add another ½ cup grated zucchini and/or add 2 heaping tablespoons of low-fat sour cream.

• If you like a sweeter loaf, use 1 and ¼ cups of lightly packed brown sugar. If you enjoy a less sweet bread, use ¾ cup sugar.

• You can jazz up the zucchini bread with nuts, chocolate chips or even blueberries. 

Ingredients

• 3 cups all-purpose flour
• ½ teaspoon salt
• 1 teaspoon baking powder
• 1 teaspoon baking soda
• 2 teaspoons ground cinnamon
• 3 large eggs
• 1 cup vegetable oil
• ¾ – 1 ¼  cups lightly packed brown sugar
• 2 teaspoons vanilla extract
• 2 ½ cups packed grated zucchini (do not drain)
• ½ cup grated zucchini (optional)
• 2 heaping tablespoons low fat sour cream (optional)
• ¾ cup chopped walnuts or ¾ cup chocolate chips (optional)

Directions

1. Preheat oven to 350 degrees F (165 degrees C). Generously grease two 8×4-inch pans.
2. Sift flour, salt, baking powder, baking soda, and cinnamon together in a large bowl.
3. Beat eggs, oil, sugar, vanilla and sour cream together in a separate large bowl until mixed
4. Stir in zucchini.
5. Add flour mixture to wet mixture and stir just until combined (batter will be thick).
6. Add walnuts or chocolate chips. Pour batter into the prepared pans.
7. Bake in the preheated oven until a toothpick inserted into the center comes out clean, about 50 minutes.
8. Cool in the pans on a wire rack for 10-15 minutes. Run a table knife around the edges to loosen. Remove loaves from pans onto a wire rack and let cool completely.

Submitted by Vanessa Hamilton, Registered Dietitian/Healthy Living Facilitator

Stay Safe This Harvest Season

Harvest is just around the corner in our prairie region.  We encourage everyone (farmers and the public) to take precautions and stay safe this harvest season.

On the Road

• Take precautions when driving past or near slow-moving farm equipment.
• Ensure all lights including brakes and turn signals are working and properly adjusted before moving farm equipment on public roads.
• Keep mirrors and windows clean both in and out of the field.
• Be aware of height, length and weight restrictions on farm vehicles and when permits may be required.

In the field

• Inspect equipment regularly and ensure everything is in good working condition.
• Ensure guards and shields are in place on all equipment.
• Ensure first aid kits/fire extinguishers are stocked/full and in good working condition.
• Clear plugged equipment after the power is turned off and keys removed.
• Never trust hydraulic systems when working under a machine. Always use a safety prop if you must work under a header or other heavy machinery.
• Check your tow ropes and chains when pulling out stuck equipment – try to use tow ropes in good condition instead of chains.
• Have operational fire extinguishers mounted on equipment and everyone trained to use them. (recommended to have one in cab and one accessible from ground)
• Have a shovel accessible on farm equipment for fires.

In the yard

• Create a safe, separate and supervised play area for children on the farm.
• Before moving a piece of machinery, do a walk around check to ensure no one is near the equipment and warn anyone in the immediate area that the machinery will be moving.

Do not ignore your health during the harvest season. It is important to try to get adequate sleep which will help you rejuvenate from a hard day and prepare you for the next busy day.  Stay alert and take breaks! Take a break to eat your meals, even a short one.  Get out of the cab and walk around every few hours. 

If harvest becomes stressful for producers and their families, free confidential support is available through Manitoba Farm, Rural and Northern Support Services at 1-866-367-3276 (toll-free) or online at www.supportline.ca.

Discover numerous videos on farm safety here.

Resources: www.canolacouncil.org Iowa State University

Grill Up Some Cauliflower

Did you know? Cauliflower is part of the mustard family, as well as being a cruciferous vegetable along with broccoli, brussels sprouts, cabbage, collard greens, and kale. The white part of the cauliflower, sometimes called the “curd” due to the resemblance of cheese curds, is the edible part of the plant. There are about 80 different varieties of cauliflower in North America, including green, yellow, and purple varieties.

Raw cauliflower is roughly 92% water, with a small amount of carbohydrates and protein. Cauliflower is considered high in Vitamin C, with moderate levels of B Vitamins and Vitamin K and a good source of fiber. Cauliflower is a very delicous and versatile plant that can be roasted, grilled, boiled, fried, steamed, pickled, or eaten raw. In recent years cauliflower-based product consumption increased by 71% in the United States as cauliflower started being used as a low carbohydrate and gluten free alternative to grains.

Before you go loading up on cauliflower it’s important to know that eating cruciferous vegetables may cause gas, bloating and abdominal discomfort. This is due to the high fiber content as well as raffinose, a complex carbohydrate that ferments in the gut. When increasing your fiber intake, it’s important to drink plenty of water, increase the fiber intake gradually, as well as chew food well to decrease those side effects. Over the counter gas reducing products can help break down those complex carbohydrates like raffinose. Since cauliflower and other cruciferous vegetables have moderate to high levels of Vitamin K, people that take blood thinning medication like warfarin need to be mindful that eating a lot of cruciferous vegetables can impact the efficacy of these medications.

Check out these delicious ways to enjoy cauliflower:

Bang Bang Cauliflower Best Bang Bang Cauliflower Recipe – How to Make Bang Bang Cauliflower (delish.com)

Loaded Grilled Cauliflower Best Grilled Cauliflower Recipe – How to Make Grilled Cauliflower (delish.com)

Roasted Cauliflower Roasted Cauliflower – 4 ways