Hearty root veggies such as carrots, rutabagas, beets, and parsnips are especially good during the colder months when we tend crave food that is more substantial.
Root vegetables are packed with vitamins, minerals, antioxidants and fibre. In general, they are low in calories and virtually no fat. The deeper the root vegetable's colour, the more antioxidants it contains. Carrots are well known for their beta carotene (which forms vitamin A); beets are known to deliver phytochemicals that are good for liver health and purple potatoes are loaded with anthocyanins, pigments that act as antioxidants.
Beets
Beets are sweet tasting and have the highest sugar content of any vegetable. Usually beets are deep red, but less common varieties yellow, pink-striped or white flesh are available. Young beet greens are tasty in salads or stir-fries.
Carrots
Carrots are sweet treats loaded with nutrients. One 8 oz. glass of carrot juice contains about 20,000 mg (45,000 IU) of vitamin A. Besides the recognizable orange types, there are yellow and purple carrots.
Parsnips
Parsnips look like cream coloured carrots, and though they are sweet, they have a spicy element. Unlike carrots, parsnips contain no beta-carotene but they are a good source of vitamin C and folate. Parsnips add a complex flavour to stews, soups and mashed potatoes. Parsnips can be substituted for carrots in carrot cake for an interesting change.
Potatoes
Few vegetables are as nutritious and versatile as the potato. Not only does a potato give you an excellent supply of carbohydrates, but it also provides important vitamins and minerals, including potassium, niacin, vitamins B6 and C, and manganese. For optimum fibre, eat potatoes with the skin on. Avoid potatoes with a green tinge. They are high in the alkaloid solanine, which can be toxic if eaten in large quantities.
Rutabagas
The rutabaga is a member of the cabbage family and resembles a large turnip. They contain good amounts of Vitamins A and excellent amounts of vitamin C. Typically 7.5 to 12.5 cm (3 to 5 inches) in diameter, rutabagas have a thin, pale yellow skin and a slightly sweet, firm light orange flesh.
Buying and Storing
All root vegetables are good keepers. Store them in a cool, dark, dry place around 0 to 4° C (32 to 38°F). If vegetables start to grow, the temperature is too high. If vegetables start to shrivel, the air around them is too dry.
Availability
Root vegetables are available year round. Locally they are at their best from October to March.
Preparation
Wash root vegetables well with a vegetable brush to remove dirt.
Easy ways to prepare root veggies:
Try Root Vegetables Today
Written by Veronica Sliva. Article reprinted courtesy of Food Network Canada.
Use our Local Foods Locator to find locally grown root vegetables in your area.
Browse our Community Recipes for more great recipes featuring local ingredients. Got a recipe you'd like to share? Send it in!
When it comes to quick, nourishing meals, you know how much we love soups. But sometimes (dare we suggest it), we need something heartier. Here's a handful of cold-weather meals that are as satisfying as they are easy to prepare.
Browse our Community Recipes for more great recipes featuring local ingredients. Got a recipe you'd like to contribute? Send it in!
Do you have a case of the midwinter cooking doldrums? It's easy to fall into the meat-and-potatoes trap at this time of year. This is where our online meal-planning tool comes in. It lets you drag and drop a week's worth of local recipes into one easy-to-read calendar.
Using the 100-Mile Challenge Meal Planner is easy:
We've created our own Midwinter Meal Plan for you to start with. It features a week's worth of hearty dishes starring seasonal ingredients such as apples, pears, squash, beets, and of course, potatoes.
And don't forget: you can always add your own recipes to our recipe collection. After you've submitted your recipe, scroll to the bottom of the recipe page to search for local food producers for all your listed ingredients.
When James and Alisa documented their year of local eating in The 100-Mile Diet, at right about this point of the year they found themselves relying heavily on the humble potato for sustenance. It was a challenge to keep mealtimes interesting.
To help you, here's a bushelful of recipes featuring this amazingly versatile root vegetable in myriad ways, from savoury soups to pizza dough, pasta and perogies. Roasted, caramelized, fried, mashed, and au gratin... and, of course, a few variations on the ever-popular potato cake.
Soups
Chicken-Based Turnip and Potato Soup
Potato and Leek Soup
Broccoli Potato Soup
Pizza, Pasta and Perogies
Pizza with Apple and Gorgonzola
Gnocchi with Toasted Pumpkin Seed Pesto
Leek and Aged Cheddar Perogies
Potato Cakes
Potato Salmon Cakes
Potato Bacon Cakes
Poached Eggs, Scallion and Potato Pancake with Smoked Salmon and Wilted Spinach
Goat Cheese Potato Cake with Tenderloin Steak
Au Gratin
Potato, Prosciutto and Egg Gratin
Chef Jennifer Peters's Potatoes au Gratin
The Old Standbys: Mashed, Roasted and Fried
White Cheddar Garlic Mashed Potatoes
Roast Garlic Mashed Potatoes
Basil Mashed Potatoes
Caramelized Potatoes
Roasted Nugget Potatoes
Herbed Oven Fries
Try Something New
Pommes de Terre a la Boulangere
Stuffed Potato Skins from Chef Ben Niemann
Potato, Leek and Mushroom Saute
Find hundreds more local recipes right here on our site!
This holiday season, we've got you covered with a handful of appetizer ideas. Not only are these savoury morsels local, they're also incredibly easy to either whip up beforehand or at the last minute.
Mini Steak Sandwiches
Sear skirt steak to medium-rare, not more than 8 minutes. Cut into chunks 1/2-inch to 1 inch thick. Spread bread with mustard and/or butter. Top with steak and salt.
Crab Spread
Toss high-quality crab meat with minced shallots, a little tarragon or a lot of parsley and/or basil, and enough mayonnaise to bind. Serve on bread or, for a little something different, on lettuce leaves.
Baked Goat Cheese
Slice soft goat cheese and brush with oil. Sprinkle with salt, pepper and chopped herbs, then with bread crumbs. Bake at 350 degrees until soft, about 10 minutes, and serve hot.
Sauteed Mushrooms on Toast Points
Chop fresh mushrooms. Cook slowly in oil with salt and pepper until very soft. Stir in minced garlic and parsley. Cook a few more minutes until garlic mellows. Serve on toast points.
Cocktail Chorizo Chunks
Cut chorizo into chunks. Cook in a lightly oiled skillet until nicely browned. Serve with cocktail forks or those old standbys, toothpicks. (You can also use kielbasa for this.)
Classic Creamy Dip
Mix four parts drained yogurt, farmer cheese or cream cheese with one part sour cream, until thoroughly blended. Add thyme and chopped parsley (or whatever fresh herbs you prefer), minced garlic, Salt and pepper.
Check out more scrumptious appetizer recipes from our archives:
Here you have it, fellow parents: tried and true kid-tested recipes that have all gotten the thumbs up from 100 Mile Challenge participants and staffers.
This roundup includes everything from breakfast to dessert. Not surprisingly, potatoes figure large, but we've also included other veggies that even children will love. We've also got you covered with snacks like crackers, flatbread, and of course, dips aplenty.
(Note to kid-free folks: These recipes are seriously scrumptious for all ages.)
Breakfast
Angela's Egg Bowls
Apple-Stuffed Crepes with Blueberry Sauce
Blackberry Smoothies
Crustless Mini Quiches
Easy 100-Mile Jam
Easy Breakfast Smoothies
Fig and Pear Jam
French Style Omelette
French Style Scrambled Eggs
Fruit Compote with Yogurt
Lunch and Dinner
Baked Zucchini Strata
Broccoli and Potato Soup
Butternut Squash Soup
Goat Cheese Potato Cake and Tenderloin Steak
Italian Greens and Beans
Italian Meat Loaf
Maple-Glazed Peameal Bacon with Potato Rosti
Roast Beef Tenderloin with Yorkshire Pudding
Roast Chicken with Apples and Rosemary
Sizzling Garlic Shrimp
Steve Peters's Throwdown Pizza
Side Dishes
Caramelized Potatoes
Cauliflower Puree
Herbed Oven Fries
Honey Roasted Sweet Potatoes
Honey Roasted Carrots
Potato Patties
Roast Garlic Mashed Potatoes
Roasted Broccoli
Squash Gratin
White Cheddar Garlic Mashed Potatoes
Snacks
100-Mile Flatbread
Angela's Veggies and Dip
Cheese Crackers
Easy Applesauce
Vegetable Chips
Desserts
100-Mile Caramel Sauce
Blackberry Frozen Yogurt
Cream Puffs
Hazelnut Gooseberry Pie
Photo: Bruce Tuten, via Creative Commons
While the origins of Brussels sprouts are unknown, they can be traced to the late 16th century. They are thought to be native to Belgium near the capital city of Brussels, after which this vegetable is named. Their use spread across Europe during the First World War. Brussels sprouts are now cultivated throughout Europe and North America.
Brussels sprouts look like mini cabbages, which is no surprise as they both belong to the Brassica family. Each sprout is about 2.5 cm (1 inch) in diameter and they grow in bunches of 20 to 40 on a stem that reaches from 60 - 90 cm (2 - 3 feet) in height. They are a fresh green in colour, although there are some less common purple varieties.
Brussels sprouts are an excellent source of vitamin C. As well, Brussels sprouts contain vitamin A and beta-carotene, both of which play important roles in promoting good skin and defending the body against infection. Brussels sprouts are high in fibre. Just 250 ml (1 cup) of Brussels sprouts contains more than 4 grams of fibre, both soluble and insoluble, in approximately equal amounts.
Buying and Storing
Look for Brussels sprouts that are firm, unblemished and compact with bright green colour. Choose those of equal size so that they cook evenly. Brussels sprouts stored unwashed and untrimmed in a plastic bag in the vegetable crisper of your refrigerator keep well for about 10 days. To freeze, blanch them for 3 to 5 minutes first. They can be kept in the freezer for up to one year.
Availability
Imported fresh and frozen Brussels sprouts are available in supermarkets year round. However, the peak growing period for local fresh sprouts is in the fall.
Preparation
To prepare Brussels sprouts, remove the stems and any yellow or discoloured leaves. Wash them well under running water or soak them in a bowl of water to remove any insects that may be hiding in the inner leaves.
Brussels sprouts are usually cooked whole. To allow the sprout to heat through evenly, cut an "X" in the bottom of the stem prior to cooking. Perfectly cooked Brussels sprouts have a crisp, dense texture with a slightly sweet taste. Though Brussels sprouts are often served as a side dish, they are also excellent in cold salads.
Try Brussels sprouts today
Written by Veronica Sliva. Article reprinted courtesy of Food Network Canada.
Use our Local Foods Locator to find locally grown Brussels sprouts in your area.
Browse our Community Recipes for more great recipes featuring local ingredients. Got a recipe you'd like to share? Send it in!
For most people, dinner is the most challenging meal of the day. It's hard enough to cook a nourishing meal after coming home from work -- cooking a nourishing local meal is a whole other challenge.
Soup is a great choice, and we've already rounded up a healthy portion of soup recipes in an earlier post. Here's another roundup, this time of weeknight meals that are as satisfying as they are easy to make:
This Thanksgiving, why not make your feast a true celebration of the local harvest? Start by watching our inspiring video: 100-Mile Thanksgiving. After that, plan your dinner.
We've rounded up some festive, seasonal recipes to get you started, from traditional favourites like roast turkey with cranberry sauce to somewhat more exotic fare, such as duck with sour apples and port. We're also serving up an array of soups, salads and side dishes. And yes, we even managed to dig up a few 100% local desserts!
Entrees
Soups and Salads
Vegetables and Side Dishes
Desserts
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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