KITCHENER

Foodland Ontario Recipes

CTV Kitchener Published Friday, November 30, 2012 11:07AM EST

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AUTUMN VEGETABLE MASH

This easy savoury side dish is also low in fat and vitamin rich. It is perfect with roast turkey, chicken, beef or pork. Make it up to two days ahead and reheat, covered, in microwave or oven.

Preparation Time: 15 minutes

Cooking Time: 30 minutes

Serves 6

2 medium Ontario Yukon Gold Potatoes, peeled and cubed
1 large Ontario Sweet Potato, peeled and cubed
2 large Ontario Carrots, peeled and thickly sliced
3 large Ontario Parsnips, peeled and thickly sliced
2 tbsp (25 mL) butter
2 tsp (10 mL) minced fresh thyme
3/4 tsp (4 mL) each salt and prepared horseradish
1/2 tsp (2 mL) pepper

In large saucepan combine Yukon Gold and sweet potatoes, carrots and parsnips; cover with water and bring to boil. Cover, reduce heat and cook for 25 to 30 minutes or until very tender. Drain reserving 1/2 cup (125 mL) cooking liquid. Mash with reserved liquid and butter. Stir in thyme, salt, horseradish and pepper.

Tip: If purchasing the root vegetables by weight, there should be about 12 oz (375 g) of each vegetable or about 2 cups (500 mL) sliced or cubed.

Variation: Substitute fresh sage for thyme and stir in 1/4 cup (50 mL) soft goat cheese or light cream cheese.

Nutritional Information:

1 Serving:

PROTEIN: 3 grams
FAT: 4 grams
CARBOHYDRATES: 40 grams
CALORIES: 205 kal

HIGH SOURCE OF FIBRE

ONTARIOSQUASH DIP

It's the perfect season for the perfect Ontario dip. Serve with fresh Ontario Greenhouse Cucumbers and Peppers or pita toast.

Preparation Time: 15 minutes

Servings: Makes 3-1/2 cups (875 mL)

In a food processor, combine 2 cups (500 mL) mashed cooked Ontario Winter Squash, 1 can (19 oz/540 mL) chickpeas, drained and rinsed, 1/3 cup (75 mL) fresh lemon juice, 2 tbsp (25 mL) olive oil, 2 cloves Ontario Garlic, chopped, 1 tsp (5 mL) ground cumin, 1/2 tsp (2 mL) each salt and pepper and 1/4 tsp (1 mL) cayenne. Process until very smooth. Garnish with fresh coriander sprigs.

Nutrients per serving

1 Serving (2 tbsp/25 mL)

Protein: 1 gram
Fat: 1 gram
Carbohydrates: 6 grams
Calories: 35 kal

RUBY RED BEET SOUP

This soup is light, colourful and easy to make ahead and reheat. Look for large beets to save time peeling.

Preparation Time: 20 minutes

Cooking Time: 30 minutes

Serves 6

1-1/2 lb (750 g) Ontario Beets
1 Ontario Onion
1 large Ontario Baking Potato
6 cups (1.5 L) sodium-reduced chicken broth
2 strips orange peel
1 tbsp (15 mL) red wine vinegar
Salt and pepper
Low-fat thick plain yogurt (such as Greek yogurt)
Chopped fresh chives

Peel beets, onion and potato. Shred in food processor fitted with shredding disk (or use a box grater). Place vegetables in large saucepan along with chicken broth and orange peel. Bring to boil; reduce heat and simmer 20 minutes or until vegetables are tender.

Let cool slightly. Discard orange peel. Purée in batches in blender or food processor until smooth. Return to saucepan and reheat until hot. Remove from heat. Stir in vinegar; season with salt and pepper to taste. If making ahead, cool, cover and refrigerate (for up to 2 days). Reheat to serve. Garnish with dollop of yogurt and sprinkle of chives.

Nutritional Information:

1 serving: