Recipes courtesy Foodland Ontario


Carrot Cake Smoothie Bowl


All the flavours of carrot cake in a bowl for breakfast! Choose your favourite toppings or stick to the traditional walnuts, pumpkin seeds and finely chopped apples. Freeze Greek yogurt in an ice cube tray to make it cold and slushy.


Preparation Time:   5 minutes

                                      Serves 1


1                                    Ontario Apple, peeled and chopped (about 1 cup/250 mL)

1/4 cup (50 mL)          chopped Ontario Carrot

1/4 cup (50 mL)          plain Greek yogurt (frozen optional)

1/3 cup (75 mL)         milk

1/4 cup (50 mL)         large flake oats

2 tsp (10 mL)               Ontario Maple Syrup

3/4 tsp (4 mL)              ground cinnamon

1/4 tsp (1 mL)              ground nutmeg

Toppings:                  Diced Ontario Apple

                                      Pumpkin seeds

                                      Chopped walnuts 


                                      Ontario Honey       


In blender, combine apple, carrot, yogurt, milk, 3 tbsp (45 mL) of the oats, maple syrup, 1/2 tsp (2 mL) of the cinnamon and nutmeg; blend on high for 1 minute or until desired consistency.


Pour into deep cereal bowl. Top with remaining oats and cinnamon. Sprinkle with diced apple, pumpkin seeds, walnuts and granola. Drizzle with honey. Serve immediately.


Nutritional Information:

1 Serving (with 2 tsp/10 mL of each topping):

PROTEIN:                 12 grams

FAT:                            9 grams


CALORIES:               375

FIBRE:                       6 grams  

SODIUM:                   85 mg


Sweet Potato, Chickpeas and Apples with Chèvre


Tangy, creamy chèvre (goat cheese) is the perfect complement to this colourful, sweet yet savoury side dish. Serve with pork tenderloin or chicken. Freeze any leftovers to add to soup.


Preparation Time:  15 minutes

Baking Time:          30 minutes

                                    Serves 4 to 6


4 cups (1 L)               cubed Ontario Sweet Potatoes or Butternut Squash (1-inch/2.5 cm)

2                                  Ontario Apples, cubed (Empire, Spartan or McIntosh), about

                                    (2 cups/500 mL)

1                                  Ontario Red Onion, halved and sliced lengthwise

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

2 tbsp (25 mL)           olive oil

1/3 cup (75 mL)        chopped fresh Ontario Parsley

2/3 cup (150 mL)      crumbled Ontario Goat Cheese (Chèvre)

2 tbsp (25 mL)           raw pumpkin seeds (optional)


Line two large rimmed baking sheets with parchment paper.


In large bowl, combine sweet potatoes, apples, onion and chickpeas. Drizzle with oil and toss well. Transfer to prepared sheets.


Bake in 425ºF (220ºC) oven for 15 minutes. Remove from oven; stir gently. Switch and rotate baking sheets. Bake 15 minutes or until vegetables are tender and slightly golden.


Transfer to serving dish; toss with parsley and top with goat cheese and pumpkin seeds, if using. Serve immediately.


Nutritional Information:

1 Serving (When recipe serves 6):

PROTEIN:                 10 grams

FAT:                            11 grams


CALORIES:               306    

FIBRE:                       6 grams

SODIUM:                   140 mg