Its characteristic earthy sweet taste is undeniably delicious, but do you know how it is actually made? The sweet liquid is started by tapping the tree, essentially piercing it with a tap to allow the sap to flow. This sap is clear and nearly tasteless, as well as very low in sugar. However, it’s the next step that turns it into what we know and love: the sap is then boiled, which evaporates all of the water, and eventually produces the flavor and color that we are familiar with.

Though maple syrup is a sugar, it is also an excellent source of some nutrients that our bodies need. Manganese shines bright, and it also provides a good source of zinc, as well.

Manganese is a trace mineral that plays a role in energy production and antioxidant defenses. And the best part: just an ounce of maple syrup supplies the body with 22 percent of our daily needs. What’s more, those lacking manganese tend to have lower levels of HDL cholesterol, which is the good kind that we want to keep higher.

The zinc in maple syrup is an antioxidant, as well as can help decrease the possible progression of atherosclerosis. Zinc helps the prevent possible endothelial damage, which is caused by the oxidation of LDL cholesterol and certain fats. When these are damaged, bodies are more prone to injury.

Both manganese and zinc help the immune system, and require them for optimal function. Research has shown that zinc deficiency lowers the body’s immune defenses, and compromises the white blood cells. Similarly, manganese is an important antioxidant, which helps lessen inflammation and supports healing, while acting as an immunostimulant.

Men may also benefit from additional maple syrup in the diet. Because zinc has a higher concentration in the prostate, low levels of zinc are connected to a higher prostate cancer risk. It also plays a role  in the production of sex hormones, therefore helping maintain reproductive health.

When purchasing maple syrup, keep in mind that it can vary in color, taste, and consistency; not all maple syrup is created equal.All of them are labeled based on a grading system. There are three versions of Grade A maple syrup. These include Light Amber, Medium Amber, and Dark Amber. The lighter the syrup, the more subtle the maple flavor. Grade B maple syrup has a more pronounced flavor, which many people prefer.

Need an excuse to use it? Here’s one of the simplest, most delicious recipes – sure to please everyone and anyone.

Maple Apple Crisp

3 Granny Smith apples – peeled, cored, and sliced
2 Royal Gala apples – peeled, cored, and sliced
2/3 cup pure, Grade B maple syrup
1/2 cup all-purpose, whole grain, or sorghum flour
1/2 cup rolled oats or buckwheat flakes
1/2 cup unrefined cane sugar, such as Sucanat
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/8 teaspoon fine sea salt
1/3 cup butter or nondairy margarine, softened

Since 2009, Rhythm Superfoods has been creating these delicious, nutritious chips, with providing taste and health benefits to customers who nosh on their product. Founder Keith Wahrer teams up with Scott Jensen, Clayton Christopher and David Smith, and Robert Larkin, all of who have a health-centric background in good quality products.

Their website states that they’re on a quest to change the world one snack at a time, and given how delicious they are, we’re not surprised. Their snacks are made from good quality organic fruits, vegetables, nuts, seeds, and spices all minimally processed for maximum nutrition and deliciousness.

They also have many green practices that we’re totally on board with. In addition to never using chemicals, preservatives, chlorine, processed, genetically modified, et cetera, food, they support the reintegration of community farming and foraging and the development of sustainable lifestyles, trying to be as local and organic as possible.

Sure, it might sound weird. Kale chips? You’re outta your mind, you must be thinking. Well, we’re not, and the team at Rhythm Superfoods will surely prove any nay-sayers wrong.

A whole bunch of fresh kale is stuffed into a single bag, each mixed with blends of vegetables, cashews, lemon and other juices, and various herbs and spices. They are then air crisped at a low temperature which maintains the raw living enzymes and maximizes nutritional potency, making them perfect for a raw vegan diet, as well.

We’ve talked before about how nutritious kale is. After all, this antioxidant powerhouse is an excellent source of vitamins A, C, K, and B6, as well as calcium, manganese, iron, potassium, and fiber. It’s rich in powerful antioxidants, phyto nutrients and carotenoids, and well, tastes great, too.

We had the opportunity to taste test two of their flavors, and frankly, we couldn’t get enough.

First up was Mango Habanero Kale Chips. Also known as the perfect balance of sweet and spicy. The combination of the sweet mango flavor with the fiery habanero is delicious. The mango hits you first, with a sweet flavor that brings on the addiction… only for a few moments later you’re hit with the spice that you’ll want to taste again and again.

Ingredients: organic kale, organic mango, organic carrot, organic cashew, organic onion, organic apple cider vinegar, organic ginger, organic lime juice concentrate, organic spices, sea salt, organic mango concentrate.

A whole bag contains two servings (okay, in our case, a little sharing but mostly one serving), and hits just 230 calories. Yes, for the whole bag. It also contains 12 grams of healthy fats, 10 grams of protein, and 6 grams of fiber. In addition to this is the 580% of your daily vitamin A intake, 320% of vitamin C, 20% of calcium, and 20% of iron. (So if you really want to share, divide all these numbers by two).

I might be a little biased but I adored the Kool Ranch Kale Chips. Maybe because Cool Ranch Doritos, pre-veganism, were my favorite. These chips are dipped in home-style, raw vegan ranch dressing made from fresh vegetables juices, cashews, nutritional yeast, herbs and spices. Yeah. They pretty much nailed it.

Ingredients: organic kale, organic cashew, organic zucchini, organic onion, organic yeast powder, organic parsley, organic garlic, organic apple cider vinegar, organic lemon juice concentrate, organic spices, sea salt.

The nutrition vitals are akin to the other flavors on this front. This bag hits 200 calories, 10 grams of fat, 12 grams of protein, 5 grams of fiber, 224% of your Vitamin A, 160% of your vitamin C, 12% calcium, and 20% iron. So, so delicious.

All of their products are raw vegan, gluten-free, GMO-free, nutritious, and delicious. We highly recommend.

You can visit them on their website, rhythmsuperfoods.com, and check out their Rhythm Superfoods Facebook Page. You can also hunt them down at a store near you.

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Want more kale and green goodness?

How about some Green Smoothie Popsicles, a Warm Kale and Quinoa Salad, tips and recipes for a Green Smoothie, and info on why leafy greens are so good for you.

Here are our favorite – and easy! – gifts for everyone on your Christmas list.

Sea Salt Caramels

Makes 8 dozen

1 3/4 cups sugar
1 (12 ounce) can evaporated milk
3/4 cup heavy cream
3/4 cup light corn syrup
2 tablespoons butter
1/4 teaspoon vanilla extract
1/2 tablespoon coarse sea salt
Oil

Line a 9×13 inch baking dish with parchment paper. Oil lightly.

In a medium, heavy-bottomed saucepan, bring the sugar, evaporated milk and heavy cream to a boil over medium heat. Add the corn syrup and continue cooking until mixture reaches 230 degrees on a candy thermometer.

Add the butter and vanilla. Cook, stirring constantly, until the mixture reaches 240 degrees. Remove from heat, stir in salt. Pour the mixture into the prepared pan. Let cool at least 1 hour.

Invert onto a cutting board covered with parchment paper. Cut the slab into 1-inch pieces with a sharp, lightly oiled knife. Wrap individual pieces in parchment paper and twist the ends to secure) Store airtight at cool room temperature or in the refrigerator. Caramels will keep up to 3 weeks.

Lemon Olive Oil

Makes 2 cups

2 tablespoons fresh lemon zest
2 cups extra-virgin olive oil

In a medium saucepan, heat the zest and the olive oil over low heat until the zest begins to sizzle. Be sure it stays less than 220 degrees F. Remove the pan from the heat. When the zest stopped sizzling, cover the pan with its lid and let sit at room temperature for 48 hours. Strain oil into clean bottles.

Vegetable Soup Mix

Makes 1 jar

1/4 cup red lentils
1/4 cup split yellow peas
1/4 cup whole grain barley (not pearl)
1/3 cup beef bouillon mixture
3 tablespoons onion flakes
2 tablespoons parsley flakes
1 teaspoon dried basil
1/2 teaspoon dried thyme
1/2 teaspoon black pepper
1/4 cup dried small pasta

In a two-cup jar, layer the ingredients in the order listed. Seal the jar.

Include these instructions:

In a large saucepan, combine 8 cups of water, a 28 ounce can of crushed tomatoes, and the soup mix. Add 2 chopped and peeled carrots, 4 chopped potatoes, and 2 cups chopped green cabbage. Bring to a boil; reduce heat and cover. Let simmer at least one hour until the peas, lentils, and barley are tender.

In it, we outlined the details on a variety of the most common apples, and what to use them for. We also let you know how to make a raw vegan apple crisp. But we haven’t shared with you the most important fall recipe.

Good ol’ apple pie.

It’s one of those things that pretty much everyone loves. But do you know how to make it? The great news–it’s not too hard at all (yes, even pastry from scratch!)!

Here is our favourite, best, most delicious, classic apple pie recipe to get you started, guaranteed to solve a hankering for our favourite fall dessert, and impress everyone who tries it.

Classic Apple Pie

If you love the original, just like grandma used to make or fresh from the bakery, this is it.

Pie Crust:

2 1/2 cups flour (a mixture of whole grain, such as spelt, is a great option)
1 teaspoon fine sea salt
2 tablespoons unrefined cane sugar
1 cup butter or nondairy margarine, such as Earth Balance, chilled and cut into 1 inch pieces
1/4 to 1/2 cup ice water

Apple Filling:

2 1/2 pounds  apples (about 6 large), peeled, cored, and sliced 1/4 inch thick
1/2 cup unrefined cane sugar
1 tablespoon freshly squeezed lemon juice
1 1/2 teaspoons ground cinnamon
1/4 teaspoon ground nutmeg
1/4 teaspoon fine sea salt
2 tablespoons butter or nondairy margarine, such as Earth Balance
1 1/2 tablespoons arrowroot flour

Garnish:

Whipped cream, coconut whipped cream, or vanilla coconut milk ice cream

To make the pie crust, put the flour, salt, and sugar in a food processor. Process until combined. Add the butter and process until the mixture resembles coarse meal.

Add the 1/4 cup  water in a slow, steady stream, through the feed tube of the food processor just until the dough just holds together when pinched. Add more water if necessary. Do not over process the dough.

Turn the dough onto a work surface that is dusted lightly with flour. Gather into a ball. Divide the dough in half, flattening each half into a disk shape. Cover each with plastic wrap.  Refrigerate the dough for about one hour.

After the dough has chilled, remove one half of the dough from the refrigerator. Transfer the dough to the lightly floured surface. Use a lightly floured rolling pin to roll the dough into a 12 inch circle. Gently fold the dough in half and transfer to a 9 inch pie dish. Brush off any excess flour and trim the edges of the pastry to fit the pie dish. Cover with plastic wrap and place in the refrigerator.

Remove the other half of the dough from the refrigerator and place it on your work surface. Roll it into a 12 inch (30 cm) circle. Transfer to a parchment lined baking sheet, cover with plastic wrap, and place in the refrigerator.

To make the apple filling, put the apples, sugar, lemon juice, ground cinnamon, nutmeg, and salt in a large bowl. Toss well. Let sit at room temperature for at least 30 minutes.

After the apples have sat, put the apples and their juices in a strainer over a large bowl in order to reserve the juice. Let the apples drain for about 15-30 minutes. You want to have about 1/2 cup of juice.

Put the juice and the 2 tablespoons of  butter or nondairy margarine in a small saucepan and boil over medium high heat on the stove until reduced to 1/3 cup.

Remove the top dough from the refrigerator. Let it sit at room temperature for about 10 minutes until a little softer. Transfer the drained apples slices to a large bowl and mix them with the cornstarch. Pour the reduced syrup over the apples and toss to combine.

Pour the apples and their syrup into the bottom pie crust. Moisten the edges of the pie shell with a little water and then place the top crust over the apples. Tuck any excess pastry under the bottom crust. Use a fork or fingers to crimp the edges.

Using a sharp knife, make about 5 two-inch slits from the center of the pie out towards the edge of the pie to allow the steam to escape. Cover the pie with plastic wrap and place in the refrigerator for 20 minutes while preheating the oven.

Preheat the oven to 425 degrees F. Place the oven rack at the lowest level and place a baking sheet lined with aluminum foil on the rack before preheating the oven.

Set the pie on the pan and bake for about 45 to 55 minutes or until the juices start to bubble through the slits and the apples feel tender (not mushy) when a toothpick or sharp knife is inserted through one of the slits. Cover the edges of the pie with a foil ring to prevent over browning after about 30 minutes.

Remove the pie from the oven and place on a wire rack to cool for about 3 to 4 hours before cutting. Serve warm or at room temperature.

Pancakes are easy to prepare, and often, you can mix together the batter the night before and set it in the fridge.

Here are our favorite pancake breakfasts, perfect for these upcoming back-to-school mornings to start the kids off with a smile and a dose of nutrition.

To Make These Vegan: substitute butter for nondairy buttery spread, like Earth Balance. For buttermilk, mix 2 teaspoons cider vinegar with the amount of nondairy milk you need in total. Let sit 5 minutes to curdle. For eggs, mix 1 tablespoon flaxmeal with 3 tablespoons warm water for each egg. Let stand to thicken.

Double Banana Pancakes with Caramel

These banana pancakes are topped with caramelized bananas, making them a twist on a classic favorite with that extra dose of delicious.

• 3 large bananas, peeled, divided
• 1/2 cup butter or nondairy margarine melted, divided
• 3/4 cup unrefined cane sugar, divided
• 1/4 cup water
• 1 teaspoon vanilla extract
• 2 cups whole grain flour
• 2 teaspoons baking powder
• 2 cups buttermilk or soured nondairy milk
• 2 large eggs or flax replacer

Slice 2  of the bananas into 1/4-inch-thick rounds. Combine 1/4 cup melted butter or nondairy buttery spread, 1/2 cup unrefined cane sugar, and 1/4 cup water in heavy large skillet. Bring to a boil over medium-high heat until the mixture thickens slightly, about 2 minutes. Remove from heat. Stir in vanilla extract and sliced bananas.

Put the flour and baking powder in a bowl. Whisk together. Add the remaining 1/4 cup sugar. Whisk until well combined.Put the  remaining banana in a medium bowl. Mash well. Add the buttermilk or nondairy soured milk and eggs or flax replacer. Stir the banana mixture into dry ingredients (some lumps will remain). Mix in remaining 1/4 cup melted butter or nondairy buttery spread.

Preheat oven to 200°F.  Place a baking sheet in the oven. Heat an oiled griddle over medium heat. Pour batter by 1/3 cupfuls onto the griddle. Cook pancakes until golden, about 2 minutes per side. Transfer pancakes to the baking sheet. Transfer to the oven to keep warm.

Serve pancakes with caramel-banana syrup.

Creating pizza from scratch is actually pretty easy, and it doesn’t take long to put together. A fresh homemade dough trumps anything that is bought from the store, and I recommend giving this a whirl when you’re cravings for the doughy goodness just won’t quit.

This easy pizza starts with a simple base, a fresh, homemade tomato sauce, then loaded with veggies. If you have a garden, or a market nearby, choose the best tomatoes for the freshest taste.

Grilled Pizza with Garden Fresh Vegetables

For the dough:

1 (1/4oz) package active dry yeast
1 cup warm water
1/4 teaspoon sugar
2 teaspoons sea salt
1 tablespoon extra-virgin olive oil
3 1/3 cups flour (plus more as needed)
2 cloves garlic, minced
1 1/2 tablespoons chopped fresh basil

For the grill:

1/2 cup extra-virgin olive oil
1 teaspoon minced garlic

For the sauce:

1/4 cup tomato sauce
1 teaspoon finely chopped fresh oregano
Freshly ground pepper

For the toppings:

1 cup chopped, fresh tomatoes
1/4 cup roasted red peppers
1/4 cup thinly sliced mushrooms
2 cups cheese; we like a mixture of provolone and mozzarella, with a little parmesan (use vegan versions for a vegan pizza)

For the garnish:

1/4 cup chopped fresh basil

How to make it:

Dissolve the yeast in warm water in the bowl of a stand mixer. Add the sugar and stir. Let sit about 10 minutes, until foamy. Add the salt, olive oil, and flour. Mix until dough pulls away from the sides of the bowl.

Use oiled hands to turn onto a lightly floured surface. Knead until smooth, about 8 minutes. Transfer the dough to a well oiled bowl, and cover with a damp cloth. Let rise in a warm, draft-free place until doubled, about 1 hour.

Punch down, and knead in garlic and basil. Let rise for 1 more hour, until doubled a second time.

Preheat grill to high heat. Put the olive oil in a small saucepan and heat with the garlic. Set aside. Mix together the tomato sauce, oregano, and ground pepper to taste.

Punch down the dough, and divide it in half. Form each half into an oval shape about 3/8 to 1/2 inch thick.

Brush grill grate with garlic flavored olive oil. Transfer a piece of the dough onto the hot grill. It will puff almost immediately. When the bottom crust has lightly browned, carefully turn the dough over using tongs and spatulas.

Brush the oil over crust, followed by half of the tomato sauce mixture. Top with 1/2 of each of the toppings: tomatoes, peppers, and mushrooms.  Sprinkle with 1 cup of the cheese and 2 tablespoons of the basil.

Close the lid to the BBQ and let cook until the cheese has melted.  Remove and set aside to cool, while preparing the other pizza in the same manner.

Makes two pizzas.

Image and more recipes

Firing up the grill will not only spark any appetite, but also your creativity. We’re accustomed to grilling our favourite meats and kabobs, but it’s time to think outside that basic barbecuing box: salads, meat-free mains and side dishes can all be seared to perfection.

Try this version of your favourite stuffed pepper, with that delicious char that only a barbecue can deliver.

Stuffed Grilled Peppers

Using colourful peppers results in a taste reminiscent of homemade roasted red peppers. The stuffing is delicious on its own, perfect as a side dish or mixed with greens for an impromptu salad.

Vegan, gluten-free. Serves 4.

4 large red, yellow or orange bell peppers
2 Tbsp. (30 ml) extra-virgin olive oil
1/2 cup (50 g) almonds, walnuts or pecans, coarsely chopped
3/4 cup (60 g) dry brown basmati rice (or other rice)
1 garlic clove, minced
1 1/2 cups (425 ml) water
3 green onions, chopped
2/3 cup (90 g) sliced cherry tomatoes
Handful of fresh basil
Handful of fresh parsley
4 x 1 m (100 cm each) kitchen string, for securing peppers (if you don’t have kitchen string, hemp string soaked in water works perfectly)

Heat the oil in a medium pan and add the nuts, until lightly toasted and fragrant. Add the rice, and continue to stir, until grains are glossy. Stir in the garlic, cooking for about 30 seconds more. Add the water and bring to a boil, then cover, reduce to a simmer and cook for about 35 to 45 minutes, until water is absorbed.

Meanwhile, prepare the peppers. Cut around the stalk of the pepper, setting aside for later. Make one slit down the length of the pepper and open gently. Remove any seeds and membrane. Repeat with other peppers.

When rice is finished cooking, remove from heat, cool slightly, and stir in green onions, cherry tomatoes, basil and parsley. Season with salt and pepper to taste.

Spoon some stuffing into each pepper, careful not to overfill. Take string and wrap around the centre about three times, tying the pepper securely. There should be string left over on each end. Top with the stalk, then tie in the other direction, securing the filling. You want to ensure the filling doesn’t fall out — no matter how you end up tying it. Repeat with other peppers.

Preheat the barbecue to medium heat. Place peppers on grill for about 20 minutes, turning frequently so they are evenly browned. If they char — no problem, just slip off the skin; the pepper will still taste fabulous. You can also grill them on foil if you prefer.

But have you ever taken a moment to see how much you really spent, and how much you could have really saved?

Here are our top six budget grocery shopping tips that’ll keep the spending at bay and still scoring all the same swag.

Buy in bulk

Some items, such as herbs, spices, flours, and baking ingredients, are great to buy in bulk. You don’t want to load up on a year’s supply (spices, for example, can lose their potency), but it is far cheaper than purchasing them in the jar each time.

Bulk shopping doesn’t necessarily mean digging into those bins, too. Visit wholesale stores such as Costco and buy bigger packages of must-haves. It is easier to overspend at these locations, so buyer beware. But if it is food items that you eat all the time, go home, separate them, and freeze them… and you’re good to go for awhile.

Support local goodness

Stepping away from the large grocery chains takes away the temptation of extra items you might not need. Local and smaller grocery stores, delis, and shops carry the essentials, without extra mish-mash that aren’t necessary. Even better? Hit the market for all of your produce, getting what you need right in season.

Start clipping coupons

Get out those scissors and fire up that printer, then store the coupons inside an envelope for your weekly purchases. Sure, 25 cents might not seem like a lot, but clipping $2 worth each time can deliver a savings of over $100 each year.

Read the flyers

If there is more than one store in your area, check out which ones have the best deals. Certain chains have amazing sales, such as scoring certain items for a dollar. It might be a good time, too, to stock up on certain things, like dish soap.

Make it from scratch

Some items cost a lot less than to buy out of a can, jar, or in the frozen food section. Frozen kale, for example, is about $5 for a small bag, and you can get a whole bunch for usually about $2. Other items, such as tomato sauce, cost an arm and a leg to buy ($3 to $6 for your average jar!). But instead, pick up a 79 cent can of tomatoes, some dried herbs, and a scoop of tomato paste.

Plan it out

Write your grocery list in order as it goes around the store. And, even better, make sure you make that grocery list. This will, then, not allow for frivolous buying, and instead, you’ll stick to exactly what you need.  When you’re shopping, stick to the edges of the of the store. That way, you’ll skip all the packaged items… most of which are way overpriced.

Sometimes, this isn’t easy. In the winter, for example, we don’t always have much to choose from, so this is when we want to take advantage of the goodness we have now, in the summer months, and make them last even longer. Canning and freezing are excellent options, however, we don’t always have the time (or ambition) to get the job done.

This is when you want to opt for the high-quality frozen, canned, and jarred produce, or heading to local farmers and seeing what they’ve preserved and froze.

While all winter we can still enjoy some seasonal choices, such as citrus fruits, pomegranates, winter squashes, spinach, cabbages, broccoli, carrots, potatoes, kale, parsnips, beets, Swiss chard, and others, we look forward to having much more choice in the warmer months.

Flavour-wise, seasonal, fresh produce tastes the best. In the summer months, we can enjoy loads of berries and stone fruits, along with vegetables such as fresh peas, green beans, asparagus and more. Not only that, they’re filled with extra nutrition, too: frozen and canned vegetables are good options in the winter, as they tend to be picked at their nutritional peak. Just keep your eyes open for added salt and sugar.

Once you take your pick, freeze the extras–freezing maintains flavor better than canning, but be aware that it can change the texture. However, some have other used and the texture isn’t necessary; for example, frozen berries make for good smoothies and on cereal, but don’t hold up in their original form. Frozen vegetables work well in stews, braises, and soups.

Eating seasonally also benefits, often, the local economy, because we want to eat from our local farmers. In general, many growers use plenty of pesticides, and imported produce has more residue. The reason we want to opt for seasonal goods is because often, out of season, it is imported items on the shelves.

Even better, buying in season is far cheaper. This summer, check out the farmers who have too many tomatoes, and a bushel will make you sauce that will last you all winter long. Do the same with strawberries, blanch and freeze some green beans, and take the time to whip up batches of your favourite dishes, such as cabbage rolls in the winter and canned peaches in the summer.

Not only is it good for our health, local farmers, and wallet, it’s better for the environment, too. Purchasing in season, local foods has less strain on the environment; obviously, shipping from Chile requires more fossil fuels, which can create more pollution. Hothouse and hydroponic foods also require extra amounts of energy if growers are not using energy-efficient methods.

Buying with the season saves money, keeps it local, and tastes best, too. What methods do you follow?

Our Top Picks

Basil: Closely related to mint, basil has a floral flavor and aroma. There are two main types of basil: Sweet/Italian basil and Asian/Thai basils. Sweet basil pairs naturally with tomatoes, eggplant, and other Mediterranean cuisine, but is versatile and goes well with many dishes.  but it can be used with almost every type of meat or seafood. Asian basil has a more distinct flavor and is often used in curry  and stir fry.

Parsley: With a light peppery flavor, parsley goes well with many flavours. It’s most often used for colour and freshness. There are two main varieties: flat-leaf or Italian parsley is best for texture and flavor. Curly parsley is best as a garnish.

Cilantro: Also called coriander, this herb has a bright, refreshing flavor. You love it or you hate it, but it’s a staple of Latin and Asian cooking, and a key in guacamole and Indian curry.

Oregano: This herb is primarily found in Mediterranean and Mexican cuisines, it actually is often more flavorful as dried. It is also handy to have on hand, as it can be used as a substitute for marjoram..

Mint: Its cooling, peppery taste is great for savory dishes, especially summery salads and calming teas. Use it to garnish your favourite desserts, too.

Rosemary: This woody herb has a strong flavor, so use sparingly. It’s a great complement to roasted potatoes, or used as flavor in soups and marinades.

Thyme: Delicious with a simple flavor, this herb can be used in nearly all types of cooking and all vegetables and meats. To use fresh thyme, run your fingers along the stem to remove the leaves, then chop well.

Dill: The fronds of the dill plant have a subtle, yet distinct taste, great with seafood and vegetables.  It perishes quickly, in about 3 days, so only cut what you need.

Handling and Storing

So after we plant them, how do we keep care of them? Some can be pre-washed, but others should wait until just before use. Large-leaved herbs such as basil and Italian parsley can be washed refrigerated in a plastic bag with a dry paper towel. To elongate their life, stand them on end in a glass of cold water, and cover with a plastic bag. Herbs such as parsley, mint, and cliantro can last up to two weeks this way.

It was here I ate my first, local blueberry… the size of a quarter.

Conscious eating is one of the key elements to a healthy lifestyle. With a simple concept, you are conscious of what you are eating — that is, savouring each bite, knowledgeable of health benefits, and truly learning to enjoy food. I knew, as the bulbous blueberry squished in my mouth, sending my taste receptors over the roof and filling my body with vitamin C, fibre and antioxidants, that I was hooked. The delicious, fresh and flavourful taste of just-picked produce, combined with the minimal strain on the environment and preserved nutrition stemming from less travel time, won me over.

Luckily, most communities are equipped with a local farmer’s market or two. Your visit, no doubt, will be a sensory overload, as you inhale the wafting aromas of ripe berries, fresh-baked breads, newly bundled flowers and international cuisines; your eyes stimulated by the beautiful, colourful produce; and your ears picking up the early-morning banter, hustle and bustle.

Early Spring is a perfect time to explore the tastes that the market has to offer.

There is a healthy-eating mantra that walks hand-in-hand with conscious eating, and that is based on whole, unprocessed foods that thrive with colour. In other words, the more colour-diverse your plate is, the more nutritionally rounded your meal is. In conscious eating, we sample with our others senses before the food reaches our lips, and a vibrant combination of reds, purples, greens and yellow undoubtedly preps our salivary glands for tastes to come.

Using these rules of thumb — variety, fresh, whole foods, and colour — will ensure nutritional and tasty foods waiting to be experienced. These dishes highlight some of the market goodness available now, with the benefits of eating local, eating healthy, and, well, eating deliciously.

Enjoy what’s up and coming, with a simple grilled zucchini stuffed with a myriad of fresh vegetables. The mish-mash of carrots, celery, garlic, onions and zucchini makes for a colourful array of vegetables providing optimal amounts of vitamins and nutrients, highlighting fibre, and vitamin C. Not only that, but we mustn’t forget the beta-carotene of carrots, which converts to vitamin A in our body, and the cancer-fighting prevention of garlic and onions. Lemon contains additional antioxidant compounds and the gingerols found in fresh ginger have been proven to help with digestion and nausea. Almonds are a nutrient-dense powerhouse, rich in fibre, protein, calcium, antioxidants, magnesium and vitamin E.

Grilled Zucchini Stuffed with Almond Pate

(vegan and gluten-free)

1 cup (250 mL) almonds

1 tablespoon (15 mL) fresh ginger 2 cloves garlic

1 teaspoon (5 mL) salt

2 large carrots, peeled and cut into chunks

2 celery stalks, cut in chunks

1 small red onion, peeled and cut into chunks

1 cup zucchini innards

2 tablespoons  olive oil juice of 1 small lemon 4 large zucchini

1. Using a melon baller, remove the inside of four zucchini, creating a hollowed zucchini tube. Reserve one cup of innards and save the rest for another recipe (soup, loaves, or salads).

2. In a food processor, process almonds until they are finely ground. Put in bowl.

3. Pulse remaining ingredients in processor, adding olive oil and lemon juice at the end, once vegetables are finely ground into a smooth mixture.

4. Stir together with almonds.

5. Preheat grill to medium-low heat, and grill zucchini on all sides, about five minutes. Let cool slightly and stuff with pate mixture.

6. Alternatively, do not grill zucchini and enjoy raw, or serve pate with crackers, fresh vegetables, or atop a bed of greens.

Here are our top tips for buying, storing, and enjoying each of the season’s freshest fruits and delicious vegetables.

Artichokes

Fresh artichokes are home to a simple but bright flavor and a meaty flesh. They do take a lot of prep work, but it’s well worth choosing over the canned or frozen varieties.  Crops are at their peak in the spring.

Buy artichokes with a tight leaf formation. They should be deep green color and feel heavy for their size. The rounder the artichoke, the bigger the heart, which is something you want.

After buying, store artichokes, unwashed for up to four days, but they are best used right away.

To prepare, wash right before cooking. Prune the thorned tips of all the leaves with kitchen shears, and slice off the tip of the artichoke. Tear off small leaves near the base, and trim the stem to less than an inch.

If you’re not cooking the artichokes whole, cut them in half and scoop out the inedible fuzz in the center (called the “choke”) with a spoon. If you’re serving artichokes whole, you’ll need to scoop this out before eating the heart.

Luckily, we’ve gathered together five delicious ways to eat carrots–all of which they are on the forefront of each dish.

Simple Roasted Carrots

Throw this together for a tasty, beta-carotene-rich side dish.

Preheat oven to 400F. Peel about 10 large carrots. But them in half lengthwise, then slice into 1 1/2-inch thick slices. Toss with olive oil, sea salt, and fresh ground pepper. Bake for about 20 minutes, until browned and tender. Toss with fresh dill, finely minced. Season to taste. Serve warm.

Thai Carrot Salad

The perfect side dish to your favourite Thai mains.

Use a vegetable peeler to shave about a pound of carrots into strands. Mix a clove of crushed garlic with 1 teaspoon chopped fresh ginger, juice of 2 limes, zest of 1 lime. Whisk in a tablespoon of canola oil. Toss with the carrots. Add salt and pepper to taste, along with a handful of chopped cilantro. Drizzle with a bit of honey if desired.

Ginger Carrot Soup

A quick soup excellent for a light lunch, simple appetizer, or a alongside a crusty loaf of bread for dinner.

Heat a little oil in a large saucepan. Add a pound of peeled, chopped carrots, 1 medium chopped onion, a 2-inch chunk of fresh ginger, chopped and about 6 chopped garlic cloves.
Cook, stirring occasionally, until onion is golden, about 10 minutes. Add the zest of 1 orange, and about 4-5 cups of broth or stock. Bring to a boil, cover and reduce heat to let simmer for about 20 minutes. Use an immersion blender to puree the soup. Add the juice of the orange, salt and pepper to taste, and a handful of freshly chopped cilantro. Garnish with sour cream or a drizzle of full-fat coconut milk.

Carrot Cake Cookies

Everything you love in carrot cake, in a bite-sized cookie.

Preheat oven to 325F. Whisk together 1 cup flour, 1 teaspoon baking powder, 1/4 teaspoon baking soda, 1/4 teaspoon salt, and 1 teaspoon ground cinnamon. Beat 1/2 cup butter or nondairy margarine and 3/4 cup brown sugar until fluffy. Add 1/4 cup applesauce and 1/2 teaspoon vanilla extract. Add the dry ingredients to the wet ingredients. Mix in 1 cup cgrated carrots, 1 cup toasted, chopped pecans, 1/2 cup raisins. Drop the batter by generous tablespoonfuls onto parchment lined baking sheets. Bake for about 15 minutes until lightly browned.

Carrot Marmalade

The perfect spread for your morning toast.

Make sure your jars are sterilized. Finely shred 1 lemon and 1 seville orange. Secure seeds in a cheesecloth. Put the lemon and orange shreds, along with their juice, in a large pot. Add 2 cups of water and the cheesecloth. Boil 10 minutes. Add 2 cups grated carrots and 2 1/2 cups sugar. Boil until very thick, about 30 minutes. Remove the cheesecloth. Transfer to the jars, properly sealing them.

A great way to get back into the groove of things is hosting a dinner party for close family or friends. The menu doesn’t have to be complex, but highlighting light, fresh flavor is a must.

Here’s a four course meal that’s perfect for entertaining, and easy to put together, too.

Avocado and Tomato Crostini

1 French baguette
1/4 cup + 2 tablespoons extra-virgin olive oil, divided
2 cloves garlic, minced
2 ripe avocados, pitted and peeled
4 ounces goat cheese
3/4 teaspoon salt, divided
1 1/2 cups Roma tomatoes, seeded and diced
1/4 teaspoon freshly ground black pepper
1/4 cup chopped fresh basil, plus more for garnish

Preheat the oven to 350F. Slice the bread in 1/4-inch thick diagonal slices.

In a small bowl, mix 1/4 cup olive oil and garlic. Brush onto bread.

Bake for 10 to 15 minutes, until golden and crisp. Remove from oven and let cool.

In a small bowl, mash the avocado. Mix with goat cheese and 1/4 teaspoon salt.

Mix the tomato, remaining olive oil, remaining salt, pepper, and basil.

Spread about 1 tablespoon of the avocado mixture on each slice of bread. Top with tomato mixture. Garnish with basil. Serve.

Arugula and Baby Spinach Salad

3/4 pound baby spinach, washed and drained
3/4 pound arugula, washed and drained
2/3 cup cherry tomatoes, sliced in half
1 teaspoon Dijon mustard
1/4 cup red wine vinegar
1 1/2 cups extra-virgin olive oil
1/3 cup lemon juice
Salt and pepper to taste

Toss the spinach, arugula and tomatoes together in a bowl. In a small bowl, whisk together the mustard, with a pinch of salt and pepper, and the vinegar. Slowly whisk int he olive oil. Add the lemon juice to taste, along with additional salt and pepper. Toss desired amount with lettuce mixture. Serve immediately, storing leftover dressing in the fridge.

Champagne Poached Salmon

4 salmon fillets, with skin
2 cups champagne
1/4 cup fresh lemon juice
Zest of 1 lemon
1/2 medium onion, thinly sliced
1 tablespoon capers, drained
1 tablespoon sliced black olives
4 (5 inch) sprigs of fresh tarragon
1/2 teaspoon salt
1/4 teaspoon pepper

Place the salmon in a single layer in a shallow saucepan. Add the champagne, lemon juice and zest. Add additional water to cover the fillets.

Remove the fish and bring the poaching mixture to a boil. Add the fish, skin side down, on the pan. Top with onion, capers, olives and tarragon. Sprinkle with salt and pepper.

Reduce the heat and simmer on very low for about 5 minutes. Fish is done when flesh can easily flake with a fork.

Drain and top with onions, capers, olives, and tarragon.

Serve with roasted baby red potatoes, tossed with garlic and fresh dill.

Broiled Grapefruit with Honey and Cardamom

2 large grapefruit, cut in half
2 tablespoons honey or agave nectar
1 teaspoon pure vanilla extract
2 pinches ground cardamom (substitute with cinnamon, if desired)

Using a small paring knife, cut each grapefruit section away from its membrane.

Set the halves on a boiler safe pan.

In a small bowl, mix together the honey, vanilla, and cardamom.

Broil until bubbling and brown, about 5 minutes.

Cool slightly before serving.

Bring forth the blanching

To blanch vegetables or fruit, submerge them in boiling water very briefly – about 10 to 30 seconds – then immediately place them in an ice bath to stop the cooking. This retains their crispness, as well as their vibrant hue. Use this method, especially, when you want that tender-crisp taste for salads and side dishes.

“AquaBounty is a biotechnology company dedicated to the improvement of productivity in aquaculture.” They are also dedicated to making some GMO-salmon.GMO, that is, genetically-modified organisms, are finding their way into a “scientific breakthrough” called AquAdvantage salmon, the first GMO salmon safe to eat as per the FDA.

These fish grow at a rate twice that of regular salmon, thereby dubbed as improving the efficiency and economic viability of fish farms across the world.

Last September, the FDA stated that salmon hatched from these AquAdvantage eggs are safe to eat. Now the company, AquaBounty Technologies, is seeking final approval to sell the fish in American markets.

This is causing some concern.

Alaskan senators Mark Begich and Lisa Murkowski recently introduced legislation to ban genetically modified salmon. A similar bill that would result in labelling all types of genetically modified fish has also been introduced.

Senator Begich claims it will pose a serious threat to wild Alaskan fish stocks, along with the premise that it will threaten the livelihood and safety of Alaskans. Many eco-groups agree; they claim these organisms are not fully understood and must be researched further before we eat them.

Concerns, such as fish escaping and breeding with other salmon, have been raised about the AquAdvantage salmon. It may also cause additional harm to the environment, causing more waste than “regular” salmon.

Because of this, the salmon have to be engineered to be sterile, another GMO-use. And AquaBounty claims that using this wouldn’t cause more planet farm, but instead “help reduce pressure on wild fish stocks suffering from over-fishing.”

AquaBounty is confident for a positive ruling from the FDA, given the agency’s previous approval of the salmon.

What do you think?

Read more from aquabounty.com.

Why not stay in this Valentine’s Day, make a meal to remember, and (on your way home from work), grab a single rose and some good quality dark, fair-trade chocolate.

Then, whip up a simple snack, like this vegan fondue (sans cheese, but full of taste). (recipe follows)

But if that is not enough, check out our other ideas, too.

Our friends at Rainforest Alliance have put together a Green Guide to Valentine’s Day, perfect for promoting love, without promoting damage to the planet! (Check out the full article here)

The folks at at LUSH have love-worthy bath fun in romantic and fun choices for that special someone! (Read the full article here)

Our friend Marlie, from barefootandfrolicking.blogspot.com, has concocted some Sweetheart Vanilla Macaroons dipped in Dark Chocolate. The perfect raw vegan Valentine’s Day treat. (Get the recipe here)

What are you planning this Valentine’s Day?

Cheezy Fondue with Roasted Vegetables

(recipe credit: (C) Laurie Sadowski)

Choose any vegetables you love to dip, or use as a cheesy sauce. The cumin and peppers add a slightly Mexican flavour. Also delicious on top of tacos and nachos.

2 cups water

1/3 cup cannellini beans

1/3 cup roasted red peppers, chopped

1 tbsp. fresh lemon juice

3/4 cup nutritional yeast flakes

4 tsp.  cornstarch

1 tsp. cumin, heaping

3/4 tsp. onion powder

1/2 tsp. garlic powder

sea salt to taste

fresh ground pepper to taste

Vegetables, for roasting (such as cauliflower, broccoli, mushrooms, peppers, green beans, asparagus… Anything delicious and in season)

Preheat oven to 425°F (220°C). Cut vegetables to a uniform size and toss with olive oil. Sprinkle with salt and pepper. Roast until tender. I recommend cauliflower (about 25 minutes), broccoli (about 20 minutes), and asparagus (about 10 minutes), all perfect for dipping.

In a blender, blend all ingredients except for vegetables until smooth. Transfer to a medium-sized saucepan, whisking frequently over medium-high heat until thickened, about six to eight minutes. Alternatively, place all ingredients in the saucepan, and insert an immersion blender, blending until smoothed. Continue by heating until thickened, as above.

Can any food be a “superfood”?

There is no doubt that berries are extremely good for you, and that can be seen in their vibrant hues. Berries contain phytochemicals and there is a link between these phytochemicals and the prevention of certain types of cancer. However, as good for you as berries are, they cannot be called a “superfood”. In fact, neither can any other food.

The truth is, it is more important to have a varied diet and include a wide range of fruit and vegetables in your food. Berries can be eaten in a variety of ways they make fantastic smoothies.

The Spanish make a smoothie which they call fruta del bosque or “fruits of the forest”. It is a rich fruity and satisfying drink which makes a great mid-morning snack.

To make it, simply liquidize thick Greek style yoghurt with a selection of berries. Some berries such as strawberries are naturally low in sugar, but they are extremely acidic and  have a high tannin content. Because of this, they have a natural tartness that is too sharp for many people. However, there is nothing at all to stop you from adding a sweetener, such as honey, maple syrup, or agave nectar.

Berries=bliss

Berries make a beautiful addition to salads as they provide both a change of texture and taste. Blueberries look and taste stunning when they are strewn across a salad, alongside toasted pinenuts and a lemon vinaigrette. Spinach and strawberry (with balsamic) is a marriage made in heaven.

Many people add sugar to strawberries which merely makes their taste more cloying and actually destroys the natural sweetness in the fruit. The Italians have long known that strawberries and sugar is not the best flavor combination. They serve strawberries with a little ground black pepper. No, that is definitely not a typo, strawberry and black pepper is an amazingly fresh taste.

Native Americans used berries as a medicine and a food. Cranberry leaves were used to treat urinary tract infections. The science behind this was the fact that they are naturally acidic and this acidic made urine less alkaline. As a result, it  discouraged bacterial growth.

Pulses=pleasure

Pulses are a ’superfood’ because, not only are they nutritious, but delicious, too.

A favourite is puey lentils from France, which have a rich creamy, satisfying unctuousness about them. They are wonderful steamed and tempered.

Fry loads of finely chopped garlic in olive oil until fragrant. Add either fresh zest of an orange or a lemon and its juice. Add the lentils and quickly fry for about one minute. Season to taste.

Giving the same treatment to garbanzos is also wonderful, but add a piece of preserved lemon and pomegranate molasses, as well.

Vegetarians have a natural advantage over carnivores. Because they eat more fruit and vegetables, they’re loading up on “superfoods” at least a few times a week–if not on a daily basis.

The American dietary guidelines have long argued that the recommendation of eating five fruits and vegetables a day is adequate… But truthfully, this is nonsense. To make the most of your health, you need more. And adopting a vegetarian diet–even a few times a week, can help you achieve this, eating better, more wisely, and, as a result,  a more sustainable method of enjoying your food.

Article provided in-part courtesy of Best Cookware Reviews – a consumer guide to cookware, stainless steel cookware sets and nonstick cookware sets.

Images courtesy of seriouseats.com and delallo.com.

And they’re all super easy, too.

Creamy Tomato Soup

1/3 cup nondairy margarine
1/4 cup flour
3 cups tomato juice
1/4 teaspoon baking soda
3 cups unsweetened nondairy milk
1 tablespoon sugar
1 teaspoon salt

Melt the nondairy margarine in a large saucepan. Whisk in flour until smooth. Add tomato juice and stir until thickened. Add the remaining ingredients. Mix well. Heat thoroughly and serve.

Curried Pumpkin Bean Soup

2 tablespoon extra-virgin olive oil
1 onion, finely chopped
3 cups vegetable broth
1 can (14 1/2 ounces) diced tomatoes
1 can (15 ounces) cannellini beans
1 can (15 ounces) pumpkin puree
1 cup nondairy milk
1 tablespoon curry powder
2 teaspoon ground cumin
Cayenne pepper, to taste
Sea salt and fresh ground pepper, to taste
Chopped fresh chives and cilantro, to garnish

Heat he oil and saute the onion. Add the broth, tomatoes, beans and pumpkin. Mix well. Bring to a boil. Reduce to a simmer. Add the remaining ingredients, minus the chives and cilantro. Cook 10 minutes. Test for seasonings and serve, garnishing with chives and cilantro.

Super Simple Tomato Basil Soup

1 tablespoon olive oil
1 medium sweet onion, chopped
1 can (28oz) crushed  tomatoes
5 cups vegetable stock or broth
Sea salt and freshly ground black pepper
1/2 cup loosely packed fresh basil

Heat the olive oil in a large saucepan over medium high heat. Add the onion and cook until softened, about 10 minutes. Add the tomatoes and the broth. Bring to a boil, then reduce to a simmer. Cook until slightly thickened, about 20 minutes. Season with salt and pepper. Stir in the basil. Using an immersion blender, blend until smooth.

As a variation, I love adding a can of white beans in here before pureeing it.

Red Lentil Soup

3 tablespoons extra-virgin olive oil
1 large onion, chopped
2 medium carrots, finely chopped
2 cloves garlic, minced
1 1/4 cups red lentils, sorted and rinsed
1/2 cup rice
6 cups vegetable stock or broth
1 tablespoon ground cumin
Sea salt and fresh ground pepper to taste

Heat the oil in a large saucepan. Add the onion and carrots.Cook until softened. Stir in the garlic, and cook for an additional minute. Add the stock, lentils and rice. Bring to a boil, then reduce to a simmer. Let cook 20 minutes. Add the cumin, salt, and pepper. Puree if desired.

Image courtesy of hsaba.com