Recipes

This week in “What’s Cooking at the Market” we are making a stop in the kitchen of one of the longest serving members of the St. Jacobs Market community.

Ron “The Cod-Father” Caudle has been a vendor at the St. Jacobs Farmers’ Market since the mid-1980’s and has been a pillar at both the Market as well as within the greater K-W area. The whole Caudle family, including Ron’s parents, have worked at the Market at one time or another. They all love connecting with the community and feel that there aren’t many places out there as wholesome and welcoming as the St. Jacobs Farmers’ Market.

Ron is sharing his recipe for quick and easy Pan-Fried Trout.  This recipe can be ready within 10 minutes and doesn’t require anything you don’t already have at home. A trout dinner is also a great way to support a sustainable Ontario business and proves that supporting your neighbours can be both fulfilling and delicious.

Make sure to stop by Caudles Catch next time you are at the Market to say hello and pick up some of the best seafood around!

 

As the cold air of January sets in and the businesses at the Market work through yet another COVID 19 lockdown, we wanted to take the time to introduce our guests to some of our valued partners who continue to serve the Kitchener-Waterloo area with fresh meats, cheeses, produce and other local delights every Thursday and Saturday.

We will be running an ongoing segment for the next 6 weeks that will take you inside the kitchens of many of our vendors to find out what they are cooking with items that you will find every week at the Market.

Our first recipe is being brought to you by Produce Express.  Produce Express has been bringing fresh fruits and vegetables to the St. Jacobs Market year-round since 2000.  They can be found inside the Market Building or in our Outdoor Market in the warmer weather with a variety of fresh produce from around the world each week.  Their energetic and enthusiastic team loves interacting with both their regular and new customers and pride themselves on satisfying everyone with quality product, the best customer service and great deals every day!

They have chosen to share their recipe for Berry Cream Bars as it is one of their favourites and know it will soon become one of yours.  The recipe incorporates tart yet sweet raspberries and blackberries with delicious honey, coconut and dates and is super easy to make – 20 minutes to prepare and 20 minutes to make!  They hope you enjoy it as much as they do and they look forward to seeing you at the Market soon.

 

Berry Cream Bars
Prep: 20 mins Cook: 20 mins
Serves: 8

5 whole Dates (Medjool), pitted (for the crust)

1 cup Almond Butter, (for the crust)

3/4 cup Coconut, shredded, sweetened (for the crust)

1 Tbsp Honey, Raw, (for 2nd topping)

1 tsp Pure Vanilla Extract, (for 2nd topping)

1 pinch Salt, (for the crust)

2 tsp Coconut Water, or coconut milk (for 1st topping)

1/2 cup Fresh Raspberries,  (for 1st topping)

1/2 cup Fresh  Blackberries, (for 1st topping)

1 tsp Lemon Juice, (for 1st topping)

14 oz Coconut Milk, placed in refrigerator overnight, only use the cream on top, leave behind the coconut water (for 2nd topping)

Process

Place dates in food processor and pulse to break down into pieces.

Then add almond butter, coconut, honey, vanilla extract and salt and pulse turn on to blend until ingredients are well combined.

Line a bread pan with parchment paper, add ingredients from the food processor and press down until even throughout. Place in freezer while finishing the rest of the ingredients.

Scoop out the coconut cream that has settled at the top of your canned coconut milk and place in the bowl and back in the fridge.

Place 2 teaspoons of coconut milk/water that is at the bottom of the can, into a small saucepan over medium heat.

Add raspberries, blackberries, honey and lemon juice in the pan and mix together. Let simmer for less than 5 minutes or until the berries become just slightly soft. You don’t want a soup. Let cool.

Now mix together the coconut cream, honey, and vanilla extract in the bowl that you placed in the fridge.

Once the berries have cooled, finishing the layers. Add the coconut milk mixture on top of the crust, spread out evenly, then pour the berries on top, once again evenly.

Place in the freezer for 1+ hours to harden a bit. And serve.

*To store these, store them in the fridge. The coconut milk will melt fast.

Taken from https://www.primalpalate.com/paleo-recipe/berry-cream-bars/

These recipes are created by Jennifer Barnes Holistic Nutritionist who loves good food and helping client`s improve their health with diet and lifestyle changes.  Jennifer runs a private nutrition consulting practice in Kitchener helping clients understand what their body needs to function, so they can enjoy life and food with less stress.  Food is essential in her practice, she loves creating recipes that leave you satisfied, nourished and healthy, no matter your current dietary restrictions. 

You can learn more about Jennifer at www.jbarnesliving.com

Gluten Free Blueberry Muffins

A healthy treat the whole family can enjoy.  Eat for breakfast or after school snack.  These muffins are gluten free with the option to be dairy free for those who have dietary restrictions.

These muffins are moist and nutritious and made in less than 30 minutes.  It contains natural sweeteners such as banana and blueberries.  Blueberries are rich in Vitamin C which is needed by every cell in the body and helps boost your immunity.   This recipe includes lemon which are also rich in Vitamin C and gives you a muffin that is sweet with a hint of tangy.  Go ahead and eat your way to good health.

Many of the ingredients for my recipes can be purchased at the market…shop locally and come say hello to the vendors at St Jacob’s Market District.

Enjoy!

Serves 12   30 Minutes

Ingredients

• 2 cups Almond Flour
• ½ tsp Baking Soda
• ¼ tsp Sea Salt
• 1 Lemon (zest & juice)
• 3 Eggs (dairy free option you can use chia egg, see notes)
• 1 Banana (medium mashed)
• ¼ cup of Maple Syrup
• 1 cup of Blueberries

Directions

1. Preheat the oven to 350F (177ºC). Line a muffin tin with liners.
2. In a medium sized bowl whisk together the almond flour, baking soda, sea salt and lemon zest.
3. In a large bowl, whisk together the lemon juice, eggs, banana and maple syrup. Add the dry ingredients to the wet and stir to combine. Fold in the blueberries.
4. Spoon the batter into the muffin liners and bake for 20 to 24 minutes or until cooked through.
5. Remove from oven and let cool. Enjoy!

These recipes are created by Jennifer Barnes Holistic Nutritionist who loves good food and helping client`s improve their health with diet and lifestyle changes.  Jennifer runs a private nutrition consulting practice in Kitchener helping clients understand what their body needs to function, so they can enjoy life and their food with less stress.  Food is essential in her practice, she loves creating recipes that leave you satisfied, nourished and healthy, no matter your current dietary restrictions.  The right food is medicine, the right food is essential and the right food is powerful.

You can learn more about Jennifer at www.jbarnesliving.com

Chocolate Almond Mousse

A Chocolate Valentine treat for you and your loved ones that is gluten, egg and dairy free for those who have dietary restrictions.

This recipe is delicious and nutritious made with simple whole ingredients and easy to make.  It contains avocado, a medium chain fat that is more easily absorbed by the gastrointestinal track, keeps you fuller longer and helps balance your blood sugar.  One serving of this dessert contains 50 % of your daily intake of fibre.  Fibre is essential for many health benefits, is excellent for gut health, especially the gastrointestinal track and helps lower cholesterol.  This recipe is a great way to add healthy fats and fibre to your daily diet.  Go ahead and indulge and eat your way to good health.

Many of the ingredients for my recipes can be purchased at the market…shop locally and come say hello to the vendors at St Jacob’s Market District.

Enjoy!

Chocolate Almond Mousse

Servings 6  5 minutes

Ingredients

• 4 Avocado (peeled and pits removed)
• 1/2 cup Maple Syrup
• 1 cup Unsweetened Almond Milk
• 1/3 cup Cocoa Powder
• 1/2 cup Almond Butter
• 1/2 cup Unsweetened Coconut Flakes (Optional) Sprinkle on top of Chocolate Mousse or toast to add another dimension)
• 1/2 cup Strawberries (Slice strawberries and place on top of mousse)

Directions

1. Combine all ingredients in a food processor or blender and blend until smooth and creamy. You may need to occasionally scrape down the sides.
2. Sprinkle Coconut on top and or you can toast the coconut for an added dimension. To toast coconut spread coconut flakes on a baking sheet and bake at 325 F. The flakes will toast quickly and won’t take more thank 5-10 minutes.
3. Divide into small bowls, add your choice of toppings or enjoy as is.

Notes

No Cocoa Powder

Use cacao powder instead.

·         No Almond Butter

Use peanut butter or any type of nut butter.

·         Optional Toppings

Toasted coconut, hemp seeds, sesame seeds, crushed nuts, or fresh fruit such as strawberries, raspberries, blueberries and banana.

·         More Fibre

Add ground flax seeds before blending.

It’s trendy and popular right now.  But what is it and how does it differ from regular broth.  All broths are made from boiling food in water.  But unlike a typical chicken or vegetable broth, bone broth is made from boiling mainly bones with little meat.

The goal is to simmer the bone for a long time, anywhere from 14-48 hours to get as many amino acids, minerals and collagen out of the bones. Advocates will tout all kinds of benefits it probably doesn’t have.  However, do not dismiss it either. Bone broth  contains nutrients and amino acids such as glutamine and gelatin which can be very healing for the body, help repair the gut lining and maintain joints, bones, skin, hair and nails.

Glutamine is the most abundant amino acid in the body and is best known for it’s ability to help us build muscles.  This would include muscles that line the gastrointestinal tract, which are essential to its function.  It has anti-inflammatory properties and can help reduce pain and repair the gut lining.

Glutamine can be taken as a supplement but it is also found in meats, fish, eggs and dairy products.  Many vegetables have glutamic acid which can be converted to glutamine in the gut by good gut bacteria. Adding veggies to your bone broth can increase the nutritive content.

There is no magic bullet for fixing the gut.  It requires a number of strategies. Consuming bone broth, which contains valuable nutrients that the gut needs, can help.

Bone broth can be purchased at health food or specialty stores.  Store-bought will not be gelatinous and will probably not taste as good as the one you make yourself.

Give your gut a boost by consuming bone broth on a regular basis.  It feels good when you drink it.  More importantly, you can use bone broth to make amazing soups and stews.  It’s nice as a hot beverage….just heat it up and add you favourite herbs and sip like you would tea or coffee.

Go ahead make some bone broth….it’s great this time of year and good for overall well being.

I will be running my “7 Day Reboot Cleanse” soon…the menu is filled with delicious foods to help you lose weight, have beautiful glowing skin and feel energized.  Click here if you want more details

• 

Traditional Bone Broth Recipe

• 4 lbs or 1.8 kg bones (chicken, turkey or beef)
• 1 large onion, cut into quarters 
• 2 carrots, cut in half (do not peel)
• 2 stalks celery, cut in half
• 4-6 tbsp apple cider vinegar
• 6 peppercorns
• 1/2 bunch parsley
• 2 bay leaves (optional)

1.  Place all the ingredients in a 16 or 20-quart pot.  Fill the pot with water.  Bring to a boil and lower to a simmer. Cover, but leave it slightly a jar to let out the steam.  Remove any froth that surfaces.

2.  Simmer for at least 12-14 hours or until the water level is reduced by half.   

3.  Strain out the veggies, bay leaf and peppercorn from the broth using a large sieve or a metal strainer.

4.  Transfer the broth into jars and either freeze or store in the fridge.   Broth can be kept in the fridge for up to 3 to 4 days or freeze until ready to use.  For easy freezing, pour into an ice cube tray and freeze, then remove and place in a bag in the freezer.  Broth can be seasoned with sea salt and pepper if desired.

Tips:

• Bones can be purchased at large health food stores or local butchers. Try to get organic, if possible.
• Leftover cooked bones are fine to use.  For example, if you roast a chicken, remove the meat and save the remainder.  Freeze the bones to use when you are ready to make a big batch.
• If using chicken bones, chicken feet are great for extra gelatin.
• If using raw beef bones, roast them in the oven at 350°F for 30 minutes to brown the bones and give the broth more flavour.
• Bone broth freezes well and last in fridge for up to 3 or 4 days
• Be sure to simmer the broth long enough that the water level drops by half. That is when you have finally cooked out the taste of water.