Use local nuts and seeds to showcase the fruits that are available in the fall or that have been dried and saved from summer. Normally cinnamon and salt would be used to prepare this apple pie, but try substituting a pinch of dried local herbs for added flavour.
1/2 cup (125 mL) ground raw sunflower seeds
1/2 cup (125 mL) ground raw walnuts or hazelnuts
3/4 cup (175 mL) ground flour (whole wheat, spelt, or amaranth)
2 Tbsp (30 mL) organic butter, melted
1 1/2 Tbsp (22 mL) honey or maple syrup
4 Tbsp (60 mL) water
3 cups (750 mL) apples or pears, sliced
1/2 cup (125 mL) dried raisins, cranberries, or blueberries
1/4 cup (60 mL) apple juice or honey
2 Tbsp (30 mL) locally made fruit jam
Pinch of dried lavender, rosemary, or lemon thyme
To prepare crust, oil a 9 in (23 cm) pie plate. Preheat oven to 350 F (180 C). Mix all dry ingredients thoroughly in a medium bowl. Combine melted butter and honey or maple syrup and slowly add to dry ingredients with your hands or with a fork. Add water 1 Tbsp (15 mL) at a time and mix until moist and crumbly. Press nut mixture evenly into the bottom and sides of prepared pie plate. Bake for 5 minutes and remove immediately to cool.
To prepare filling, mix together fresh fruit, dried fruit, and juice or honey in a large saucepan over medium heat. Warm through, just until fruit begins to soften; then remove from heat. Spread jam over the base of the pie crust, top with fruit mixture, and bake for 20 to 30 minutes, until fruit is soft. Serve hot with creamy local yogourt.
source: "Local Eating", alive #300, October 2007
Licorice-flavoured fennel, tart apple, and a hint of pleasant bitterness from radicchio combines with a touch of sweet dressing for a refreshingly delicious salad. Fennel contains a number of vitamins and minerals known to be involved in digestion, including vitamin C, manganese, and niacin which helps transform the food you eat into energy. Apple adds sweet crunch and all-important fibre. Know your fennel The fennel bulb we buy at the market is a cultivar variety known as Florence fennel. Fennel seeds, which are sometimes eaten after a meal to ease digestion, and which are also used for cooking, come from the common fennel, which grows wild in southern Europe, Australia, and parts of the US.
Adding farro, with its nutty bite, is a delicious and convenient way to increase your soup’s fibre and nutritional value. This hearty soup is the perfect remedy to a cold January day. Lemon and chervil add a bright contrast to the fibre-packed earthy flavours. Farro timesaver With a long cooking time, it’s worth it to cook a larger amount of farro and freeze it in small-portioned batches which can be thawed quickly. Using a ratio of 1:4 farro to water, cook on medium-high heat until farro is al dente, in a similar manner to the way you would cook pasta. Drain, rinse, portion, and freeze for later use. To thaw, simply run frozen farro under water or add directly to soup.
Oven-roasted delicata squash makes a crispy treat atop this green salad. As its name suggests, this squash has a thin, delicate skin that’s tasty when cooked. Pomegranate molasses, an ingredient common in Lebanese and Middle-Eastern cuisine, brings a sweet and sour flavour to the dressing. No pine nuts? Use squash seeds! Simply collect about 1/4 cup (60 mL) seeds from cleaned squash, rinse, and mix with 1/8 tsp (0.5 mL) of the spice mix used to roast the squash and 1/2 tsp (2 mL) olive oil. Roast at 425 F (220 C) on parchment-lined baking sheet for 20 minutes, stirring every 10 minutes.
Look for whole grain farro, which leaves the germ and bran intact, for this satisfying porridge that’s sure to kickstart your day. While the cooking time is longer than for pearled or semi-pearled varieties, you’ll get more nutrition. Take the time to enjoy the delicate scent of cardamom and ginger wafting through your kitchen as you prepare this. Ancient grain Farro (also referred to as emmer or einkorn) is a variety of wheat known as an ancient grain, which means that it hasn’t changed over time through breeding as is the case with many varieties of modern wheat.