Summer and Fall are the perfect time to enjoy lots of salads. It’s especially nice when you can make them ahead and just pull them out of the refrigerator. This one is also great to take to pot lucks, barbeques, out to harvesters in the field and any outdoor entertaining that is on your list. If you study the blue zones of the world, which have the highest percentage of healthy centurions, people that live to be 100 and over, and are healthy, what most of them have in common

Fall is upon us. The kids are heading back to school. The farmers are swathing and combining. The potatoes are ready in the garden. In the farm we often cook up a big pot of potatoes and use the leftovers in various ways. That is exactly what this recipe is. It is a new twist n using cooked and cooled potatoes. Cabbage is rich in antioxidants and exhibits anti-inflammatory properties in our bodies. Cabbage juice aids in the healing of stomach ulcers and improves digestive hea

Apples are also in season in the stores right now. Here is another apple recipe that is perfect for school lunches or a crew of harvesters. When you are slicing the apples, be sure to leave on the peel, as that is where many of the beneficial nutrients are. They have also been shown to aid in weight loss and help balance blood sugar, so be sure to eat them raw as well. Apples have so many health benefits, that it is hard to detail them all, but here are a few. Apples contain

Food research has proved how important fiber is to our bodies. It is what delays a high blood sugar response. Adding fiber to every meal, increases health benefits, and decreases blood sugar spikes. It is advised that we consume 30 grams of fiber a day. Start small and increase daily, until you hit your target.Flax is one of those foods that we seldom eat, yet it has a multitude of benefits including fiber. When eating flax, it is best to consume the ground flax seed. Whole

Coconut Haystacks are drop cookies that are fast to make, and they are gluten free as well, making them an excellent cookie when you need some treats for your summer gatherings. When it’s super hot outside, this is a cookie that does not require you to turn on the oven. In this recipe, there is a bit of lard used, and that helps keep the cookies soft and moist. If you like the drier and harder fudge cookie, then use all butter, and no lard. We just celebrated our farm being

Here is an easy work week day meal, it hearty, full of flavour and easy on the budget. The other bonus is that you can create this meal in one skillet. This dish is full of fiber and protein. When the cheese and beans are combined, they create the amino acid profile of a complete protein, plus there is extra complete protein from the ground beef. White beans are full of healthy fiber and antioxidants. Kidney beans are a protein fiber combo that helps stabilize blood sugar. Be

Summer has arrived, and summer is always a great time to make and enjoy home-made ice cream. There is no need to use an ice cream churn with this recipe. The best benefits of this ice cream are that there are no food additives plus all the health benefits of butyrate found in cream. Butyrate helps maintain a healthy gut lining and aids in preventing leaky gut, and gut inflammation. Studies have showed that the consumption of high fat dairy, reduces the risk of both diabetes a

In Portugal often made out of timed tuna and sardines. While the prairies are land locked, we can stock our pantry with a few cans of these fish and instead of enjoying it ocean side, we can sit out side on our deck, balcony or patio and soak in some sunshine. Tuna is an excellent and inexpensive source of protein. Tuna is also a source of omega 3 fatty acids that benefit the heart, eyes and brain. When selecting canned tuna, look for small tuna varieties such as light and sk

We have entered barbeque season. Along with barbequing meat, some potatoes on the grill are always great as a side dish. This recipe can be oven roasted, or the potatoes can be wrapped in foil and cooked on the barbeque. I have made these several times, and they are always a hit. Even a little four-year-old loved them, because he thought that they tasted like potato chips. Potatoes are a good source of many nutrients that our body needs, including fiber, and copper. Copper is

Shrimp Benedict is a twist on the weekend breakfast favourite, Eggs Benedict. The hollandaise sauce is always the highlight. It consists of a toasted English muffin covered with cooked shrimp. A poached egg goes on top of the ham and then the masterpiece... the hollandaise sauce that tops it all off. The modern hollandaise is one of the five mother sauces in French cuisine. Like any famous dish there are many variations. My recipe has evolved and developed over time. In my

Broccoli and cheese sauce is always a hit. You can substitute the broccoli for cauliflower. It is a great side dish and comfort food that pairs well with meatloaf, homemade burgers, pork chops, ham and oven roasted barbeque chicken pieces. Broccoli is a nutrient powerhouse, with a 1/2 cup providing your daily need for vitamins C and K as well as significant amounts of Vitamin A and at least 18 other vitamins and minerals. The benefits of broccoli include: antioxidant abiliti

I have always been captivated by two and three storey houses with a veranda and even as a youngster, dreamt of living in one. There was something enchanting about the stairs that went up to another level, and the world looked different from the panoramic view of the second storey. The ranch house that was originally on our home quarter was one such a house. I was very young but there were special areas of the house that stayed in my memory; the long stairway to the second flo

Potatoes have been cultivated for thousands of years in Peru, and valued for their healing properties. Potatoes are a good source of many healthful nutrients, including fiber, and copper. Copper is needed for energy and collagen production, iron release, and as an antioxidant to strengthen the immune system. Potatoes are a natural source of lipoic acid, vitamin C and vitamin B6, which are all are necessary fuel (co-factors) for a multitude of enzymatic reactions that are need

At the end of the 1930’s, my Grandpa had a horse they called old “Spot”, and he was as smart as a whip. His horse pen was on the far side of the house closer to the barnyard. Spot was so clever; he could open his gate and come into the yard. Sometimes it would just take a push. Other times, he would lift the gate closer with his muzzle (mouth) and push with his shoulder and enter the yard. Grandma would have freshly laundered clothes pinned on the clothesline once a week. If

Sardines are having a moment right now. It seems like Foodies, Chefs and Influencers have suddenly discovered them. I don’t know if you know this or not, but sardines are pretty close to a super food. I have been eating them for decades, especially, if I am feeling a bit run down, I find they have always been a great pick me up. Sardines are a natural source of the essential fatty acids EPA and DHA, found in their Omega 3 fat, which have been shown to be heart healthy by lowe

Dawn Hames Columnist Here is as little treasure from the 1970’s that is sure to be a keeper. How about a pie that comes out of the pan like a pie crust, yet, you didn’t have to make pastry. The bottom pastry forms seemingly impossibly its own crust while it bakes. The flour forms a thicken side crust, the coconut floats to the top, with a creamy custard filling in between. It is super easy and fast to mix up in one bowl, and then pour it all into a buttered 9-inch pie plate.

This is a dreamy dessert, perfect for all your spring and summer dining events. I start with making the base, and while that is cooking, I prepare the lemon filling. When both are cooled, then it’s time to whip the cream and assemble. You won’t be disappointed with this light and creamy delight. Creamy Lemon Pavlova Pavlova Base 4 egg whites (room temperature) 3/4 cup sugar 2 teaspoons cornstarch 1 teaspoon white vinegar Cover a cookie sheet with parchment paper. Draw a 9 or

BAT students doing event registration. Photo Sonya Lee Students in Lakeland College’s Bachelor of Agriculture Technology (BAT) program successfully hosted Farm 4.0: From Dirt to Data on April 9 at the Vermilion Regional Centre, bringing together producers, industry professionals, and technology leaders for a day focused on the future of agriculture. Now in its fourth year, the event continues to grow as a hub for innovation, welcoming attendees from across the region for a fu

You will need a doughnut pan to make baked cake donuts, instead of fried. Often times we end up with extra over ripe bananas and this is another great recipe to use them up. The verdict is: this is one of my new favorite recipes. Here are a few tips for successful baked donut making. Only fill the tin 2/3 full, because if you do more, the doughnut raises so much that you lose the hole in the center. The other tip to success is, the oven must be preheated, and then left for f

I love Easter and angel food cakes. They seem to go together for me. Making an angel food cake from scratch is both an art and a science. The taste of a homemade angel food cake is so much better than using a cake mix or purchasing bakery cake. For many years, I was not able to crack the code to a really good angel food cake. After much determination, research and many cakes, angel food heaven has finally given up its secrets. Today I am going to share those secrets, so you t