Looking around at the opulent piles of produce at farmers markets, we're more inclined to ask what isn't in season right now. If you're wondering what fruits, vegetables, herbs, meat and seafood are at their peak throughout the country, keep reading...
You've committed to a more local diet, but you're wondering what to use instead of olive oil in your favourite recipes. We've researched vegetable, seed and nut oils produced in Canada to find out which oils are best used in different types of cooking.
Canola Oil
Did you know that "canola" was named after Canada, a combination of the words "Canada" and "oil"? The most widely produced and available oil in the country, canola is grown primarily in western regions, with some areas planted in Ontario and the Pacific northwest. Canola oil's light taste lends itself to a wide variety of applications in the kitchen, from sauteeing to salad dressings to baking.
Note that unrefined and refined canola have very different smoking points. Unrefined canola oil burns easily and should not be used for cooking at high temperatures. Refined canola oil, however, can be used for high-temp cooking, including deep frying.
Sunflower Oil
Canada was a pioneer in sunflower production back in the 1930s. Today, approximately 90 per cent of all sunflowers grown in Canada are located in Manitoba, but a growing share is finding its way into southeastern Saskatchewan. Other small pockets of sunflowers are found in south central Alberta and southern Ontario. Its neutral taste makes sunflower oil a good all-purpose oil. Its high smoking point makes it an excellent choice for deep-frying and cooking at high temperatures.
Peanut Oil
Peanut oil is available in Canada, though not easily. We've found one source: Picard's Peanuts in Ontario. If you're lucky enough to get your hands on some, peanut oil adds flavour to Asian-inspired meals. You can also use it in vinaigrettes, sauces, as a last-minute drizzle to punch up tired greens, or even drizzled over ice cream. With its high smoke point, peanut oil is a healthy alternative for deep-frying.
Flax Seed Oil
Grown primarily in the prairie provinces, as well as small pockets in Ontario, flax seed oil is an excellent source of omega-3 and omega-6 fatty acids. Flax seed oil has a nutty taste that many people like, but others find a bit strong. Sample it for yourself to determine how much you wish to add to your salad dressings or cold recipes. Flax seed oil should not be heated, but it can be added to cooked foods before serving.
Hazelnut Oil
Hazelnut oil is a specialty oil that can be hard to find. We've found one source: Canadian Hazelnut Inc. in Agassiz, BC. Since hazelnut oil has such a strong taste, you can often use less of it if you’re trying to impart flavor to a dish. It lends itself well to salad dressings. It's also heavenly when lightly drizzle on soups right before serving. This oil has a high smoking point, meaning you can use it for deep-frying, but its high price may make this prohibitive.
Butter
For baking or for sauteeing at medium heat, that old standby -- butter -- can be used instead of oil.
Just one medium-sized apple contains about 80 calories and is a good source of fibre, Vitamin C, and antioxidants. Apples are fat-free (and trans fat-free!), and are the perfect energy-booster for those mid-afternoon slumps.
How to Use Them
Use apples to add variety to your food routine this fall. Buy apples you've never had before buy and experiment in the kitchen. We recommend Fuji, Pink Lady, or Braeburn varieties. Add apples to create new dishes, too. Make an apple cider vinaigrette to perk up a routine salad; add homemade applesauce to the center of a squash during baking; and include apple slices in grilled cheese sandwiches or in pitas in packed lunches. For a quick treat, old fashioned baked apples can also be prepared in the microwave. The McIntosh is a perfect baking apple.
Selecting and Storing
When shopping, choose firm apples that are free of bruises or soft spots. Overripe apples will give off ethylene gas, causing nearby produce to spoil.
Apples can be stored in the fridge for up to one month, or in a cool, dark place for longer. Try storing them loosely in plastic bags to retain humidity.
Try apples today:
Article reprinted courtesy of Food Network Canada.
Use our Local Foods Locator to find locally grown apples in your area.
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We're always reluctant to see the end of summer, but one thing that makes us look forward to colder months is that we can indulge our deep love of soup several times a week. We've rounded up some of our favourite recipes to keep you warm and nourished now and in the months ahead.
Browse our Community Recipes for more great recipes featuring local ingredients. Got a recipe you'd like to contribute? Send it in!
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