At the Corner of Phytonutrients and their Role in Health and Performance

Thank-you to the Corners Run Crew and De La Terre Bakery for hosting.

All Proceeds have been in support of Niagara Nutrition Partners.

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Phytonutrient Al Fresco Salad

This colourful salad is packed full of nutrients and serves as a perfect side to a BBQ main dish or as a simple grab-and-go lunch!

For the salad, you will need:

• 1 cup cooked tri-colour quinoa

• 1 small (340ml) or 3/4 of a large tin (540ml) of chickpeas (drained and rinsed)

• 3 cups packed curly kale and/or spinach - washed and chopped

• 1 pint cherry tomatoes, halved

• 1/2 cup chopped green onion

• 1/2 cup finely shopped fresh parsely

• 1/4 cup sun-dried tomatoes (packed in oil)

• 1 Tbsp hemp hearts

• 1/4 cup roasted unsalted pumpkin seeds

• (*Optional dd-ins: julienned carrots, red or orange peppers)

For the dressing:

• 1/4 cup apple cider vinegar (or red-wine vinegar for a sweeter option)

• 2 teaspoons dijon mustard

• 1 garlic clove (large), minced

• 1/4 cup evoo

• 1 tsp. maple syrup

• Juice of half a lemon + some of the zest

• Sea salt and fresh ground black pepper

1. Make the salad: Cook the quinoa, set aside and let cool. Chop the washed and dried kale (and/or spinach if using) and place in a large salad bowl with the drained chickpeas. Add the cooled quinoa, chopped green onion, sun-dried tomatoes, quartered cherry tomatoes, and any additional add-ins, if using, such as julienned peppers.

2. Make the dressing: In a measuring cup combine the vinegar, dijon mustard, evoo, maple syrup, lemon juice, garlic, 1/4 tsp. sea salt and fresh ground black pepper.

3. Assemble the salad: Toss the salad contents in the dressing. Add the parsley, hemp hearts, pumpkin seeds and salt and pepper to taste. Toss again until well-combined.

   Let the salad sit (in the fridge roughly 1 hour) tossing periodically to combine the flavours.

The hardy-ness of the Kale allows the salad to keep-well in the fridge over a couple of days, making an easy pre-prepped meal or side.

Summer Cherry Clafoutis

Summer in Niagara is the best time for fresh produce. Right now we are in full-swing cherry season. And though my preference is always for the sours (later to ripen then the darker, sweeter variety) cherries are cherries and make a delicious snack and addition to baked goods, desserts and breakfast.

Cherries of both varieties offer a wealth of nutrients, including fiber, Vitamin C and potassium. As well as being high in phytonutrients and polyphenols which provide antioxidant, anti-inflammatory and potential anti-cancer properties.

This Cherry Clafoutis recipe is a bit of a cross between a flan and Dutch baby pancake making the perfect breakfast treat, mid-morning snack with a cup of tea or fresh, easy summer evening dessert. I find the leftovers are just as good served cold or are easily warmed-up if you prefer.

You will need:

1 round 8” ceramic or glass pie plate

1 large mixing bowl

Hand mixer or blender

2-3 cups pitted sweet cherries

3 eggs (at room temperature)

1 -1/4 cup milk or milk alternative (I used unsweetened almond milk)

1/3 cup honey

½ tsp vanilla extract

½ tsp almond extract

1 tbsp lemon zest

2/3 cup whole wheat or spelt flour.

Small pinch of salt

Start by preheating the oven to 350F.

Arrange the cherries in a single layer in the bottom of the pie plate (grease the pie plate beforehand if you prefer and for easier extraction of your clafoutis slices!).

Combine the eggs, milk, honey, vanilla and almond extract, lemon zest, flour and salt in a large bowl using a hand blender or mixer.

Once all of the ingredients are well incorporated (do not overmix), pour over the cherries in the baking dish.

Bake for 45-50 minutes.

Remove from the oven and let the clafoutis cool slightly before serving (roughly 15 minutes).

Top with a little icing sugar, whipped topping or Greek yogurt and enjoy!

Spiced Butternut Squash and Pumpkin Soup

Spiced Pumpkin and Butternut Squash Soup:

A cozy fall favourite! And one that makes great use of local, seasonal produce.

For this recipe I added some finely chopped red chilli peppers from Grammie’s garden.

As with many things in the area this year, the garden was late to get going but this meant it was producing into our warm fall. Thing like chilli peppers, kale, even eggplant was still readily available into October and November.

For this recipe you will need:

3-4 Tbsp extra virgin olive oil

1 small white onion

1 clove of garlic finely minced

1 red chilli peppers, seeds removed and finely chopped

1 medium sized butternut squash

1 cup mashed cooked or tinned pureed pumpkin

2 cups of low sodium vegetable broth

1 tsp nutmeg

1 tsp smoked cayenne chilli pepper

1 tsp cumin

Salt and pepper to taste

Directions:

·      Turn your oven on to 375oC

·      Slice and de-seed the butternut squash. Cut into quarters and place face down on a roasting pan. I add a little water to the bottom to help steam the squash as it bakes to help it soften.

[You can roast the seeds from the butternut squash and use this as a nice garnish for the soup – just lightly coat with olive oil and season with salt, pepper, thyme and any spice (e.g. Chilli powder or paprika).]

·      After about 20 minutes, flip over the squash so it is insides up and drizzle with extra virgin olive oil. Add a little salt and pepper and place back into the oven to bake for a further 20-30 minutes. You will now it is done when the squash it soft and easily pierced with a fork.

·      Remove the butternut squash from the oven and let cool on the pan.

·      Meanwhile, heat 1 tbsp of extra virgin olive oil over medium heat in a large pot and add the chopped onion, stirring regularly until softened and translucent.

·      Add the chopped garlic and chopped red chilli pepper (these can range in spice so gauge how spicy you want your soup based on how much pepper you add).

·      Allow the garlic, onion and pepper to soften and flavour to combine

·      To the pot add the 1 cup of pumpkin and butternut squash, scooping it out of the skins using a large spoon.

·      Add the vegetable broth and stir to combine

·      Allow the soup to simmer on medium to low heat for 15-20 minutes stirring every so often to combine the flavours.

·      Add the nutmeg, cumin and smoked cayenne pepper and stir -in.

·      Allow the soup to cool slightly and then blend using a hand blender or food processor.

·      Reheat slightly if needed, taste and add any addition seasoning.

·      Serve topped with the roasted butternut squash seeds and a side of nice bread.