Recipes courtesy Foodland Ontario

 

Fiesta Vegetable Soup

 

Kids of all ages will enjoy topping their bowl of this Mexican inspired soup. If you like heat, stir in hot sauce to taste.
 

Preparation Time:              15 minutes

Cooking Time:                    30 minutes

                                                Serves 8

 

     2 tsp (10 mL)                          vegetable oil

     8 oz (250 g)                            extra-lean Ontario Ground Turkey

     3                                               cloves garlic, minced

     1                                               Ontario Onion, chopped

     1 tbsp (15 mL)                        chili powder

     1 tsp (5 mL)                            each ground cumin and dried oregano leaves

     1/2 tsp (2 mL)                         each salt and pepper

     1-1/2 cups (375 mL)     chopped Ontario Greenhouse Sweet Yellow Peppers         

     1 cup (250 mL)                      chopped Ontario Carrot

     4 cups (1 L)                            no-salt-added chicken broth

     1                                               can (28 oz/796 mL) diced tomatoes

     1                                               can (19 oz/540 mL) black beans, drained and rinsed

     1/2 cup (125 mL)                   frozen corn kernels

     1 cup (250 mL)                      shredded Ontario Cheddar Cheese

     1-1/2 cups (375 mL)              diced Ontario Greenhouse Tomatoes

     Optional Toppings:            Ontario Sour Cream

                                                      Fresh Ontario Coriander

                                                                 

In large pot, heat oil over medium-high heat. Add ground turkey, garlic, onion, chili powder, cumin, oregano, salt and pepper. Cook breaking up turkey with wooden spoon for 5 minutes or until no longer pink.  Add peppers, carrot, broth, 1 cup (250 mL) water and tomatoes; bring to boil. Reduce heat, cover and simmer until carrots are tender, about 15 minutes.

 

Add beans and corn; simmer for 3 minutes or until warm. Ladle soup into bowls; top with cheese and tomatoes. Serve with suggested toppings.

 

TIPS: Freeze Ontario Corn in the summer to enjoy year-round. This soup is a great make-ahead as the flavours develop on standing.

 

Reheat on medium heat, stirring occasionally. Pack any leftover soup to reheat for lunch the next day.

 

Nutritional Information:

1 Serving

PROTEIN:                             18 grams

FAT:                                        9 grams

CARBOHYDRATE:             26 grams

CALORIES:                           258

FIBRE:                                   6 grams

SODIUM:                               550 mg

 

HONEY-GLAZED APPLE CAKE

 

A delicious blend of Indian spices plus Ontario apples and honey make this a great cake for snacking or dessert.

 

Preparation Time:   30 minutes

Baking Time:             40 minutes

                                      Serves 8

 

 

1-1/3 cups (325 mL)  all-purpose flour

2/3 cup (150 mL)        ground almonds

1/2 tsp (2 mL)              each baking powder and baking soda

3/4 tsp (4 mL)              ground cardamom

1/2 tsp (2 mL)              ground cinnamon

1/4 tsp (1 mL)              each ground cloves, nutmeg and salt

1                                   Ontario Egg

1/2 cup (125 mL)        packed brown sugar

1/4 cup (50 mL)          each Ontario Milk and vegetable oil

1/4 cup (50 mL)          Ontario Honey

2                                              Ontario Apples, peeled, cored and sliced

Glaze:

1/2 cup (125 mL)        Ontario Honey

2 tbsp (25 mL)             Ontario Apple Juice or water

1/8 tsp (0.5 mL)           ground cardamom

1/4 cup (50 mL)          toasted sliced almonds

 

Line 8-inch (20 cm) square baking pan with parchment paper, allowing 2-inch (5 cm) overhang on 2 sides of pan.

 

In medium bowl, whisk together, flour, ground almonds, baking powder, baking soda, cardamom, cinnamon, cloves, nutmeg and salt; set aside.

 

In large bowl, beat egg with brown sugar until thick and creamy. Combine milk, oil and honey; add to egg mixture. Stir in flour mixture. Fold in apples; spread in prepared pan. Bake in 350°F (180°C) oven for 35 to 40 minutes or until cake tester comes out clean.

 

Glaze:In small saucepan, bring honey, apple juice and cardamom to boil; reduce heat and simmer about 5 minutes or until slightly thickened, stirring occasionally.

 

Place cake on wire rack and gently poke several holes in cake with fork. Pour warm glaze over cake. Sprinkle with toasted almonds. Let cool for about 10 minutes, then lift cake out of pan using parchment paper “handles”. Serve warm or at room temperature, cut into squares.

 

Nutritional Information:

1 Serving

                        PROTEIN:                 5 grams

FAT:                            12 grams

CARBOHYDRATE:58 grams

CALORIES:               352

FIBRE:                       2 grams