Good Food: Summer 2015

FOOD

Celebrating the Best of Summer —

SUM MER 2 0 15

—

Recipes by Chef Nick Johnston of the Apple Bistro in Nature’s Fare Markets

The Best of Summer Aim to impress your friends and family

So, it is not at all unusual for us to purchase

this summer by trying the enclosed recipes

an entire harvest from a single smaller scale

from our in-house chef, Nick Johnston.

producer. Last year, we partnered with

He is responsible for creating the irresist-

Curly Willow Farms in Enderby to bring

ible dishes you find at the Apple Bistro in

their delicious vegetables to our commissary

Nature’s Fare Markets.

kitchen. There, Chef Nick Johnston and his

From pavlova, a meringue-based dessert that allows you to customize with your favour-

team prepare the salads, entrees, and desserts for our Apple Bistros.

ite local, seasonal fruits, to a phyllo pastry

From Suncatcher Farms in Kelowna, a

stacked with summer vegetables and goat

certified organic mixed vegetable farm in

feta cheese, your guests will be delighted by

its 15th season of operation, to Sproule and

the flavours and textures of these easily pre-

Sons Farm in Oyama, who have some of the

pared dishes that feature the best of fresh

best stone fruit on the planet, our relation-

summer produce.

ships with local farmers are long-standing.

When planning your meals, we encourage you to include as much naturally grown food from as close to home as possible. The produce managers for Nature’s Fare Markets

You can have confidence when picking your produce at our stores that you are getting the selection and quality we’ve taken two decades to carefully craft.

in Kamloops, Kelowna, Langley, Penticton,

From our family to yours, we hope you

Vernon, and West Kelowna actively source a

enjoy the recipes. We know you’ll purchase

variety of high-quality organic produce and

with a purpose and include nutritious, local

ethically raised meats that not only taste

produce at your table this summer. From

great, but are good for you, our communities,

your good health our communities will con-

and our local food economies.

tinue to blossom.

As champions of buying local for more than

Happy summer!

20 years, our family owned and operated business has grown alongside both small and large scale oraganic BC farmers. With a local-first procurement policy, we create opportunities within our local food systems.

Grilled Eggplant Dip

Grilling the eggplant adds a nice smoky flavour and a unique richness.

Eggplants are a member of the nightshade family and are rich in vitamins and minerals. They are also high in phytonutrients, many of which have beneficial antioxidants and flavonoids.

Olive Oil is rich in monounsaturated fatty acids with endless health benefits, making it a “functional food” as it plays an important role in overall wellness, especially the cardiovascular system.

Research supports its role in lowering blood pressure and reducing high cholesterol.

2

medium eggplant, halved

2 tsp

salt

2 tbsp

garlic, minced

1 tsp

pepper

3 tbsp

olive oil

1 tsp

smoked paprika

1

whole lemon, juiced and zested

2 tbsp

flat leaf parsley

½ tsp

oregano

1. Preheat a BBQ on high heat until it’s nice and hot.

2. Using a fork, prick the skin side of the eggplant 5 or 6 times to make lots of holes in it. This will help the cooking process.

3. Toss the halved eggplants in 1 tbsp of olive oil and place on the grill flesh side down.

4. Once you have grilled the flesh side on high heat for a few minutes, turn over and reduce the heat to the lowest setting. Roast the eggplant until it is extremely soft and pulpy. This will take about 30–40 minutes.

5. Once cooked, using a spoon, remove all of the pulp and place it in a mixing bowl.

6. Add the remaining olive oil, garlic, lemon juice, salt, pepper, oregano and smoked paprika to the eggplant pulp.

7. Using a hand blender or food processer, blend the eggplant and spices until smooth.

8. Add lemon zest and flat leaf parsley and mix with a wooden spoon.

9. The charring from the BBQ will make this dip dark—it will have a smoky, rich dark colour.

10. Serve with fresh vegetables, chips, or toast.

Gluten-Free

Vegan

Southwestern Quinoa Corn Cakes Make into bite-sized cakes or form into larger patties for a veggie burger.

SERVES 6–8

¾ cup Corn is a staple ingredient in many summer recipes, but with the increase in genetically modified crops, and heavy use of pesticides, it is very important to select non-GMO or certified organic corn products. Over 80 percent of corn crops grown in North America are genetically modified, meaning that the DNA of the corn now contains pesticides.

Cilantro is a herb that has traditionally been used in some chelation treatments as it is proven to be effective in the removal of heavy metals.

It is also an antibacterial and antioxidant for foods and humans.

quinoa

2 tbsp

cilantro, chopped

1 ½ cups water

2 eggs

½ cup

corn kernels

2 tbsp

all purpose flour

¼ cup

green onions, diced

2 tsp

salt

1 tbsp

garlic, minced

1 tsp

pepper

½ tsp

cumin

2 tbsp

grapeseed oil

½ tsp

chili powder

1. Place quinoa in small pot with water and bring to a boil. Once boiling reduce to low heat, cover and cook for 15–20 minutes, until water has been absorbed. Remove from heat and let stand covered. The quinoa should be soft, tender and fluffy. Let cool (the quinoa can be cooked the day before).

2. Place all of the dry ingredients into a mixing bowl and mix thoroughly.

3. Add the dry mixture to the quinoa and incorporate together.

4. Whisk the eggs together in a small bowl and add to mixture. This should be done when the quinoa has cooled or the eggs will cook.

5. Finally, add the corn and make sure everything is mixed well.

6. Portion the quinoa mixture into about 2 tbsp sized portions and form into patties.

7. Heat the oil in a sauté pan on medium to high heat.

8. Sear each patty lightly, until golden brown on each side. This will only take a minute or two on each side.

9. These can be served hot, warm or cold and goes lovely with Nature’s Fare Buttermilk & Wild Flower Honey Dressing.

Vegetarian

Summer Vegetable and Goat Cheese Tart

Crispy and warm, this dish makes a great appetizer or main course.

SERVES 4–6

Zucchini is a low calorie summer squash. Zucchinis, especially golden skin varieties, are rich in flavonoid poly-phenolic antioxidants such as carotenes, lutein and zea-xanthin.

Organic Butter is a rich source of easily absorbed vitamin A, and other fat-soluble vitamins such as: D, E and K2, which are often lacking in the modern diet. When the butter is processed from grassfed cows it will contain high levels of conjugated linoleic acid (CLA), a compound that gives excellent cellular protection, helping your body build muscle rather than store fat. CLA has also been shown to prevent cancer cell growth.

5 sheets phyllo pastry

2 tbsp

garlic, diced

¼ cup

butter, melted

1 cup

goat feta cheese, diced

2 tbsp

olive oil

2 cups

arugula

1 cup

tomato, sliced

2 tbsp

basil, thinly sliced

½ cup

zucchini, sliced

1 tsp

salt

½ cup

bell peppers, diced

½ tsp

pepper

1. Line a sheet pan with parchment paper.

2. Starting with 1 piece of phyllo pastry placed on a parchment-lined sheet pan, spread some melted butter thoroughly over the sheet. Place the next sheet of phyllo on the previous buttered sheet, repeating the process until all sheets have been placed in the stack. The final sheet should not be buttered.

3. Drizzle the olive oil over the top layer of pastry.

4. Thinly slice your tomatoes, zucchini, peppers, and garlic and arrange on the top of the phyllo pastry.

5. Season the pastry and vegetables with salt and pepper.

6. Sprinkle the feta cheese sporadically over the tart.

7. Preheat your oven to 375°F and place the tart in the oven. Cook 12–14 minutes (time may need to be adjusted depending on your oven).

8. Remove from oven and toss arugula and basil over top.

9. Slice and serve.

Vegetarian

Pavlova with Fresh Fruit

Light and mildly sweet with an array of textures makes this dessert a great one to wow your friends on the patio this year.

MAKES 10 – 3 INCH PAVLOVA

4 Berries are one of nature’s most potent super-fast foods.

They are rich in phytochemicals, which work as antioxidants in the body, helping prevent cell damage.

Antioxidant activity helps maintain heart care, brain function, and cancer prevention. They are also the perfect balance of natural sugars and fibre, making them essential in balancing blood sugar and helping manage diabetes.

1 tsp

cornstarch

1 cup + 2 tbsp granulated sugar

egg whites

1 tsp

vinegar

1 tsp

vanilla

2 cups

Soyatoo Rice Whip

¼ tsp

cream of tartar

fresh fruit to garnish

1. Preheat oven to 300°F. 2. Take a circular mould (think mug/glass) and draw 10 circles around it on parchment paper.

3. Flip the parchment paper upside down on a sheet pan so the pen does not leak onto the pavlova during the baking process. You are using the drawn circles as a free form.

4. Whip egg whites to a soft/medium peak on a moderate to high speed and add the cream of tartar.

5. Begin adding sugar 1 tbsp at a time, making sure it is not being added too quickly.

6. Once the sugar has been added, increase the whipping speed until stiff, glossy peaks form.

7. Add the vanilla and vinegar to the mixer and mix on a low speed for only 10 more seconds. (Note: you should be able to hold the mixture in the bowl upside down without it falling out).

8. Take mixture and pour it onto the parchment paper and smooth into the circles.

9. Once in the circle, take a spoon or spatula and make a concave shape in the centre.

This is where the topping will go after baking. This mixture will expand, so don’t worry that there isn’t enough.

10. Baking at 300°F for approximately 45 minutes. It should be crisp on the outside and peel off of the parchment paper easily once cooled.

11. Add Soyatoo Rice Whip into the centre of the pavlova.

12. Take 2 cups of your favourite local, seasonal fruit and place on the whipped topping.

Gluten-Free

Vegetarian

Live well. Live organic.

LOCATIONS Kamloops

Kelowna

1350 Summit Drive 250.314.9560

1876 Cooper Road 250.762.8636

Penticton

Vernon

2210 Main Street 250.492.7763

3400 30th Avenue 250.260.1117

Langley

19880 Langley Bypass 778.278.1300

West Kelowna

3480 Carrington Road 250.707.3935

Store Hours & Online Orders: naturesfare.com

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