Foodsmiths Bring On Summer Guide 2022

Bring on Summer

your Foodsmiths guide to local and healthy!

3Local products, 3foodie recipes, 3summer tips, 3new products, 3cool cottage stuff, 3eco-friendly supplies, 3and much more!

Open up the cottage When it comes to cleaning

Think Green

ECO MAX

A Canadian Company EcoLogo certified LEMONGRASS ALL PURPOSE CLEANER

Choose environmentally friendly cleaning products

DISH WASH

LAUNDRY WASH

SPEARMINT BATHROOM CLEANER

OurPick

Ecover Dishwasher Tabs! ecover dishwasher tablets unleash the power of biodegradable ingredients to leave your dishes squeaky clean.

ECO MAX

fill up at our Eco-Friendly Fill Station!

Bring in your own containers for dish wash and laundry wash!

gets your dishes really, really clean!

FIBRES OF LIFE Fair Trade Wool Dryer Balls

When it comes to cleaning

Think Green

Relax

You’re on

Made in Nepal, these 100% wool dryer balls are naturally chemical free (and who needs more chemicals in their life?) Use 3 balls for every load you dry to get best results. Fibres of Life wool balls will help dry your clothes faster, and on a lower heat setting! (saving you energy costs!) Plus they will help soften your clothes and reduce static. Add a couple drops of essential oil to the balls to introduce natural fragrance, too!

LEMON AIDE Delight your senses while cleaning, and deodorize at the same time!

High performance cleaning, harnessing the naturally anti-bacterial properties of pure lemon essential oil.

Lake

Time

Here comes the Sun!

Your best protection is a good quality sunscreen

ALL GOOD

Made from organic ingredients and zinc-oxide, this reef friendly line of mineral sunscreens block UVA/ UVB rays and also protects from HEV (blue light) on screens. Great for sensitive skin.

SUN TIP 1:

UVA Rays are the Aging Rays. They account for 95% of the UV radiation that reaches earth. They penetrate deeper into the skin and play a large part in skin aging and wrinkling. UVB Rays are the Burning Rays. They cause sunburns and damage to the surface cells of the skin, and are dangerous near reflective surfaces like water and snow.

SUN TIP 2:

Slop it on! Most people don’t use enough sunscreen: only 25 -30% of the recommended amount! And don’t forget a hat!

five foods to eat for sun protection

Citrus Fruits

New research suggests some foods have the power to guard skin from the damage caused by the sun’s UV radiation. While a salad is no substitute for sunblock, these healthy foods could add inner protection against sunburn and wrinkles at the cellular level.

Bonus, all these foods make great additions

to a meal!

Citrus fruits have the potent ingredient limonene, associated with a lower risk of skin cancer, and the vitamin C is good for you, too!

Green Tea

Full of antioxidants called EGCGs (Epigallocatechin gallate) which stop genetic damage in human skin cells exposed to UV light.

Carrots

...or any other red, yellow and orange fruits and vegetables, are packed with carotenoids, and studies show they reduce sunburn intensity.

Spinach

Leafy greens, like dark green lettuce, spinach, kale and swiss chard, are top sources of the antioxidants lutein and zeaxanthin, which halt cell growth prompted by UV light in studies.

Salmon

This fish is a great source of oils rich in omega-3 fatty acids. In a British study, fish oils guarded against sunburn and DNA changes.

Toss a salad of Superfoods

Start with Organic Salad Mixes like our local Patchwork Gardens or Ontario Cookstown Greens ... it’s superfood nutrition

Throw in...

Dark berries packed with phytonutrients that protect you from the sun, like...

Blueberries Blackberries And Watermelon

a superhydrator and tasty source of lycopene

Try Coconut

fresh or shredded & dehydrated for fibre, iron and healthy fat

What’s in your summer

Stop By Our Deli!

Picnic Basket?

We are ready for your picnic, lunch, or supper on the go with freshly made products in store or locally made! We have salads made in store from our exclusive recipes.

We use fresh produce for our Sandwiches and Keto Bowls. Easy meals and so good!

Heather’s Fave Pick is the Potato Salad, it makes a

great side dish or light meal.

Potato salad is delicious and nutritious! Potatoes are full of fibre, vitamin C and potassium.

explore local!

Clayton, Ontario Fluid Solar Roasted Coffee is made with solar & wind power! Even their delivery van is electric!

Their coffee comes from Fair Trade, Organic and Rain Forest Alliance certified growers, and in the case of small lot farmers, they ensure growers use organic practices and do not clearcut rain forest (they shade-grow.) The coffee beans are roasted by the fluid bed process from their Sivetz Roaster.

Fluid has a wide selection of coffee blends, roast levels and single origin coffees that have been carefully selected with a diverse customer base in mind. Find it in bulk in our coffee bins, or in bags!

They put a little sunshine in every cup!

TRY A BLEND

$4.99/100g

GOAL LOC

Crooked Hills Farm

GOAL LOC

Sharbot Lake, Ontario Crooked Hills Farm has 120 hives spread out over four locations near Sharbot Lake and Maberly.

The honey is raw and unpasteurized to keep the floral flavours intact and maintain the honey’s natural health benefits. You’ll find Crooked Hills Honey in our natural sweeteners aisle, and in bulk, too!

Ways you can help Canada’s Bees!

Don’t be afraid, they are harmless!

Add Bee-Friendly Plants to Your Backyard Bees need water to survive, provide a little tray or area for them to rest and sip Avoid pesticides or herbicides in your backyard

GOAL LOC

Sylvia’s 4th Line Florals

Perth, Ontario Sylvia’s is a flower farm and florist outside of Perth that grows flowers and woody plants on over 3 acres of cultivated land. Most of the work in the field is done by hand, from planting to weeding to harvesting. Sylvia’s flowers are famous for their uniqueness and long vase life.

Sylvia’s flower bouquets arrive at Foodsmiths beginning in May with exotic tulips. As summer goes on, the bouquets reflect the breathtaking beauty of seasonal blossoms and the uncanny artistry that goes into every one of Sylvia’s arrangements. Enjoy a long-lasting bouquet this summer!

TAKE TIME TO STOP AND SMELL THE

Flowers!

Patchwork Gardens

Battersea, Ontario A certified organic vegetable farm, growing vegetables since 2004 for local area grocery stores and restaurants.

Patchwork Gardens began as an idea that food should be grown locally and sustainably; without toxic chemicals.

Nothing tastes or feels better than crunching into a carrot that is 100% good for you!

GOAL LOC

Temple’s Sugar Bush

GOAL LOC

Lanark, Ontario This sugar bush covers 70 acres and contains approximately 5,000 taps. After being clear cut in the 1940s for firewood, the property regenerated into a well-managed sugar bush.

Temple’s maple syrup comes in a variety of sizes. Find it on our shelves in the sweetener aisle.

Reid’s Dairy

Belleville, Ontario Proudly the largest independent dairy operation in the province.

Their dairy products taste better and are better for you because they minimize processing beyond basic pasteurization to preserve the rich, nutrient value of the milk.

Two-thirds of the raw milk they use in their dairy comes from farms within 100km of their Belleville manufacturing facility; when you purchase Reid’s, you’re also supporting local farmers.

e h t s ’ e Her coop!

S

There are few things that pair better with summer than an ice cream cone!

Cone, bowl, or glutenfree cone! Just...

9 9 .

2 $

GOAL LOC

rND Bakery

Smiths Falls, Ontario Many people with a gluten allergy or intolerance, struggle with the poor taste and texture of gluten-free bread. rND bakery has developed a rigorous methodology to create gluten-free bread you will love. rND Bakery is transforming the future of food based on the philosophy that we change the world by changing what we eat.

Baked items include the Original Oat Bagel, Sorghum Oat Slider Buns, Buckwheat Sourdough Loaf and Sourdough Breads and much more!

M CREA SE E CHE ESH R N A D FERRIES B RASP

, HEESE C A T FE H RADIS AND O RI ONTA BERS M CUCU

GOAL LOC

Ravensfield Farm Maberly, Ontario Ravensfield farm has been a journey of land reclaimation and bringing an ecosystem back to life for owner Titia. Her organic vegetables are carefully chosen for agricultural sustainability, as well as flavour and nutrition.

GOAL LOC

High quality, certified organic produce from one of our FIRST producers!

Fine Chocolate

by Ludwig

Maberly, Ontario Artisanal, Single Origin Handmade Chocolate that carries distinctive tasting notes, wrapped in full-bodied aroma. Perfect matched with wine.

Master-chocolatier Ludwig Ratzinger is passionate about chocolate, the process and perfection in every bar! His chocolate is fair-trade, locally-made, and the highest quality.

Chocolate goes through a tempering process that gives the desired colour, texture and snap sound when you break a piece.

Ludwig also makes flavoured and spiced bars.

Everything is hand poured and packaged in his own workshop.

If you love chocolate then grab a bar on your next stop in, you wont regret it!

As long as there is chocolate, there will be

GOAL LOC

happiness

Seed to Sausage

Sharbot Lake, Ontario With a love for food and a desire to create, Mike McKenzie started to cure his own meats, making everything he could find a recipe for. He travelled, visiting many small scale salami makers, and trained with German & Italian sausage makers and chefs.

Seed to Sausage uses as few additives and preservatives as possible in order to make safe, good foods. Find their unbelievably delicious products in our meat department!

GOAL LOC We commissioned a Special Burger Exclusive to Foodsmiths, from Seed to Sausage to tempt your taste buds this summer on the BBQ! It’s called the Cottage Burger and is inspired by a philly cheesesteak.

Check out our product department for all your healthy burger toppings, Dean is ready for grilling season!

GOAL LOC

Summertime, and the cooking is easy!

Kyle shows off our Seed to Sausage, Strip Loin Steaks and Rib Eye Steaks!

Try NEW smokies in our deli from Seed to Sausage:

Philly Cheesesteak or Cheeseburger Smokies.

MIKE MCKENZIE

NEW

Smokies!

Precooked, tender, delicious smokies are pre-cooked, just grill up on the BBQ! Now that’s a quick meal!

Match up with some of our store made potato salad.

Beef Burgers with Gorgonzola Cheese and Sun-Dried Tomatoes

Portuguese Milk Tarts (Queijadas de Leite)

3/4 c. sugar 1/2 c. all purpose flour 2 eggs, room temperature, slightly 2 to 3 ounces (57 to 85 g) Gorgonzola cheese, crumbled beaten 1/3 cup (80 mL) sun-dried tomatoes, drained & chopped 1/4 c. melted butter, slightly cooled 2 cloves garlic, chopped 1 3/4 c. milk, room temperature 1 Tbsp (15 mL) cumin powder 1/2 tsp vanilla Salt and pepper to taste 1 1/2 tsp sugar 1 pound (450 g) lean ground beef (or ground bison) 3/4 tsp cinnamon Whole grain hamburger buns Grease a muffin tin with oil (I used Combine cheese, tomatoes, garlic, and spices in a bowl. canola oil). Preheat your oven to Add beef and lightly mix together.

375°. Mix sugar and flour in a bowl.

Form meat into even-sized patties.

Whisk in eggs until blended. Whisk in melted butter, then milk and vanilla.

Place burgers on a pre-heated grill and cook for about The batter will be very liquid. Pour 4 minutes per side over medium heat or until internal into the muffin pan, filling about 3/4 temperature is 160 F (71 C). Serve on buns and try full. garnishing with fiery Dijon mustard. Makes 4 to 6 patties. Bake for about 30-35 minutes. They will be golden on top. The tarts puff from Alive Magazine up while baking but fall in after they are done. Let them cool in the pan We make many of our FRESH DELI SALADS for 10 minutes, then carefully run a in house, according to our own store recipes, knife around the edge to loosen the including Heather’s special potato salad, just sides and lift out. Sprinkle with the like homemade (and so much better than store icing sugar. These are best served the brands at other supermarkets) Try one or two same day. Nice with a few fresh sliced strawberries on the side and a cup of with your favourite BBQ: Potato, Mixed Bean, espresso. Enjoy!

Macaroni, Tofu Curry, and Cucumber Quinoa. from Cathy Kirkham

Tips for great BBQ chicken! PS: you don’t need a recipe!

Pesto Stuffed Tomatoes Fresh Basil Pesto

2 cups fresh clean basil leaves ½ cup extra virgin olive oil ⅓ cup toasted pine nut 3-4 cloves garlic chopped Salt and pepper to taste Tear basil leaves roughly then drop them into the food processor. Add the pine nuts and garlic. Pulse a few time, just until ingredients are combined. With food processor running slowly add the olive oil in a constant stream.

Scrape the sides of the bowl down with a spatula. Add the grated cheese and pulse just until blended. Add a pinch of salt and pepper.

Taste and adjust seasoning if necessary.

Pesto Stuffed Tomatoes

Mix pesto with: 250g container of Western Cream Cheese.

Wash and dry 4 cups cherry tomatoes With a small serrated knife make a little x on the stem side of the tomato. With a little spoon scoop out the centre of the tomato.

Be very careful not to break the tomato.

Use either a piping bag (or a small plastic bag with the corner snipped off) to fill each tomato. Top each filled tomato with a pine nut.

Scatter some julienned basil on the serving plate around the tomatoes.

Choose quality chicken! Antibiotic and hormone free chicken is always better.

Choose skin on, bone in meat for the grill.

It stays moist and flavourful, even over intense heat. On the same note, smaller pieces of chicken need less time, so keep an eye on your que!

Clean and oil your grill. It keeps your BBQ in tip top shape, as well as allowing the meat to release without losing skin or picking up charred bits from the grill.

Try citrus fruit like lemons and oranges, squeezed over the chicken to moisten the skin and prevent flare-ups, plus it tastes great.

Try a rub. Mix 4 tbsps Himalayan pink salt, 3 tbsps raw sugar, 2 tbsps sweet or smoky paprika, and 1 tbsp cayenne. Rub over meat before cooking.

Apply BBQ sauce towards the END of the cooking! This prevents scorching.

Let your chicken rest! Allowing your chicken to sit for five or ten minutes before serving makes it tres bien juicy!

The original app

Nothing says summer like alfresco dining by the BBQ, especially if you like to be outdoors with your guests, not stuck in the kitchen! For an easy (and healthy) start to the meal, try Neal Brothers Organic Blue with Flax Tortilla Chips served with Frontera guacamole mix -- just add avocados!

Chicken with Peaches Buy fresh peaches from our produce, and Ontario asparagus to serve alongside Ontario chicken, which is hormone & antibiotic free.

1 medium onion 3 Tbsp (45 mL) Dijon mustard 2 Tbsp (30 mL) pure Temple’s maple syrup 1 tsp (5 mL) paprika 2 Tbsp (30 mL) Pacific Organic chicken broth 4 skinless, boneless chicken breasts 2 peaches, halved Dice the onion and set aside.

Mix together mustard, maple syrup, and paprika in small bowl until smooth, using a fork. Stir in chicken broth and set aside.

Heat large skillet over medium heat. Brown chicken on both sides. Remove from pan and place in clean dish.

Add onion to pan and sauté for 2 minutes. Add chicken back to pan. Add peaches and pour mustard mixture over top. Place tight-fitting lid over top, reduce heat to simmer, and cook for 20 minutes. Turn chicken over halfway through the cooking time. Cook until chicken is cooked and has reached an internal temperature of 165 F (74 C). Remove chicken and place on clean plate, cover. Turn heat up to medium and bring sauce to a boil; gently boil for 3 to 5 minutes or until it thickens.

Serve each person 1 chicken breast. Evenly spoon on the peaches and sauce. Serves 4. adapted from Alive Magazine

Summer is here

and it’s easy to eat healthy!

Fresh, unprocessed vegetables and fruit should take up half your plate. Whole grains like rice, multigrain bread, pasta, and potatoes should take 1/4 of your plate. The rest is protein, like lean meats, lentils, or beans!

E breezy arsy, celebrateincipes Summe g r

Baby Mimosa Happy Planet Organic Orange Juice Black River Black Cherry Juice Fever-Tree Ginger Ale Ice cubes In champagne flute or tall cocktail glass, rest three or four ice cubes. Pour 1/3 cup Black Cherry juice, 1/3 cup ginger ale, and finish with orange juice. Garnish with orange wheel, cherry, strawberry or lime wedge.

Brooke Burgers

This original recipe hails from the days of the old Tinkers Restaurant, and was developed by the owners. It was an extremely popular menu item, and we are pleased to present it as a vegetarian alternative! Try our bulk bins for the nuts called for in the recipe, as well as the spices, rice and flour!

Fresh Breakfast Smoothie Start off your day with a nutritional smoothie.

2 ripe bananas 1 cup natural yogurt 1/2 cup orange juice 1/2 cup almond milk 1 cup fresh strawberries 1/2 tsp vanilla extract Scoop of protein powder Blend well and serve!

Chop in food processor: 1 cup cashews 1 cup almonds 1/2 cup peanuts 1/2 cup pecans 1 1/4 cups sunflower seeds Place in large bowl. Add: 2 small onions, finely chopped 1/2 cup grated carrot 2 cups cooked rice 1/2 cup flour 2 eggs Make into patties and roll in sesame seeds. Fry & serve in pita bread with sprouts and grated cheese.

Season to taste with Salt Parsley Cayenne Pepper Tamari Sauce Thyme Sage

nutty little healthies

Fluffy Nuts

Great as an out-of-hand snack or sprinkle on salad.

Spiced Pistachios Cocoa Pecans

4 cups pecans, macadamias, walnuts, blanched slivered almonds, sunflower and pepita seeds 1 egg white 40 drops Now Better Stevia in English Toffee, or to taste Whip egg white until fluffy.

Add nuts and stevia and mix well. Spread nuts on a parchment lined cookie sheet.

Bake at 250 degrees F for 20 minutes or until lightly toasted. Store in jars.

The portions are in parts so you can make as much as you like of the spice mix.

1 part chili flakes 1 part flaky salt 1 part paprika 1 part ground pepper Olive oil 2 cups shelled pistachios

Mix together spices. Spread pistachios on baking sheet.

Drizzle with olive oil and sprinkle with spice mix to taste. Mix well to coat evenly.

Bake in 350 degree F oven for 30 minutes, stirring every 10 minutes. Store unused spice.

Makes a tasty finger food.

1 egg white beaten 4 cups pecan halves 3 tbsp cocoa 1/3 cup sugar 1/2 tsp each salt, cinnamon and ground cloves Zest of one lemon Toss pecan halves with egg white. Mix well rest of ingredients in a large mixing bowl or bag and add pecans.

Stir or shake well to coat evenly. Oil a baking sheet and spread out pecans, bake at 350 degrees F for 15 minutes.

beat the bugs

Natural Bug Spray Protect yourself, naturally

Canada is the country of the great outdoors, and summer means hiking the many trails that wind through our beautiful woodlands. The Japanese call it Forest Therapy, (Shinrin-yoku) and have devoted official Forest Therapy trails to benefit their citizens. The science is convincing: studies show that spending time in the woods increases our NK cells (natural killer cells) that are critical to our immune system, and the benefits last for several days after a trip through the forest. But as we all know, the woods are also full of pesky insects, like mosquitoes, blackflies and ticks. To help protect yourself, we have natural products, as well as essential oils that fight insect attacks so you can enjoy the woods!

Ingredients: Citronella Oil (must) Lemongrass Oil (must) Lavender Oil (optional) Tea Tree Oil (optional) Peppermint Oil (optional) Cedarwood Oil (optional) Geranium Oil (optional for tick protection) Witch Hazel, 355ml bottle

Pour the witch hazel into a larger glass jar and add your essential oils. Approximately 15 drops of geranium, citronella and lemongrass, 10 drops of your optional oils, such as lavender. Close the jar tightly and shake well until it is all mixed. (mixture will be cloudy) Pour into a spray bottle for use and label correctly. Use on exposed body parts and rub in. Don’t spray in your face or eyes. Spray on a small area first if concerned with allergies to any ingredients - especially children. Also spray around the area if you are sitting outside.

ICARIDIN INSECT

Repellent!

Care Plus Available in our Natural Body Care this long-lasting, DEET FREE insect repellent contains 20% Icaridin. Safe for kids 6 months and up. Effective against mosquitos and ticks.

LEMONGRASS OUTDOOR

Spray!

AtlanTick Available in our Natural Body Care this safe, effective, reliable tick repellent has been developed along with researchers at Acadia University.

What’s in your Kitchen this Summer?

We have products to make life easier this summer for cooking, entertaining and enjoying! Take a peek in store! (while supplies last.)

Cover your summer salads with these reuseable and machine washable covers!

Making your own Salad Dressing is easy with this container! Mix up some tasty new dressings to impress!

Veggie Spiralizer is a fun way to create healthy slices and noodles for garnishes, salads, desserts!

REUSABLE

BOWL COVERS

PICKA-PATTERN

TEA TOWELS

Portable, on-the-go jar for smoothies with fresh fruit or cold drinks!



Reuse, Refill, Repeat!

If you buy Bulk items, these reuseable bags are a must have! We have 2 sizes, 1litre and 2litre, they are machine washable, and can fold up to fit in your purse.







 Make freeze pops in WATERMELON fun watermelon shapes, FREEZE POP surprise everyone with your flavour combinations!

Keep your Fruit and Veggies from going bad with these colourful Pods! Just stretch, cover and store for next time!

SUMMER THEMED

COASTERS Placemats, floral or paddle coasters, decorative glass water bottles are perfect for your kitchen table or your patio table outside!

tips for sleeping in the heat without turning on the AC

lots of water during the day, it  Drink will help keep your body temperature









regulated.

Stash your pillowcase in a bag in the freezer and slip it on your pillow just before bed Keep a spritz bottle of water next to your bed and mist your face and pulse points when you wake up hot. Even better, add a teaspoon of aloe vera juice to the bottle to keep your skin hydrated and cool.

Hang a damp sheet over your open window. The evaporation and the breeze wafting through it will help cool the room Eat cold meals and enjoy lots of fruit and vegetables that are easy to digest, which help keep your body temperature down

be kind to the forest Caboo Bamboo/Sugar Cane Products We recommend tree-free Caboo bathroom tissue and paper towels.

Made entirely of sustainable bamboo and sugar cane, these household paper products are also fragrance, BOA, chlorine free and biodegradable.

Soft and affordable, too.

At the end of the day...

Clean up with handcrafted Cedar Point soaps, made in Waubaushene, Ontario, and using many local Ontario herbs, flowers, and forest offerings.

Or choose your favourite bar of Purple Urchin soap, handmade in Ottawa, in unique scents like ‘80s Revival, Grapefruit Grenade, Kindling, Man Soap, or Rosemary Mint.

Your Local, Canadian

NATURAL HEALTH FOOD STORE 106 WILSON ST. W. PERTH, ON FOODSMITHS.COM 613.267.5409

HOURS:

MON-THU 8AM - 7PM FRI 8AM - 8PM SAT 8AM - 6PM SUNDAY 9AM - 5PM

WE LOVE

LOCAL & CANADIAN