Barrie Good Food Box October Newsletter

HEALTHY EATING COMMUNITY COOKING CLASS

We invite you to our 6 week long Cooking UP community cooking classes! Our community cooking classes start on November 6th, 2018. The classes are focused on food skill building and healthy eating, our first class we will be making 25 min bread rolls, vegetable soup stock, and a watermelon salsa. Each recipe aims to build skills to feel confident in planning you weekly meals and to give you the building blocks to a healthy lifestyle. In our 4th class we will learn to make and freeze prepared meals for everyone to take home because healthy eating should be fun, easy and delicious!

COOKING UP Community Cooking Classes at the Barrie Community Health Centre (November 6 – December 11) Tuesdays 5pm – 7pm

Barrie Good Food Box Cooking Demo (November 14th 2018) 1pm – 3pm at Barrie Free Methodist Church

To sign up and for more info: [email protected]

FEATURED VEGGIE: Beets

Red beets have a crimson color, sweet flavor, and redveined leaves. Beets are rich in folate and vitamin C.

To store: Store the beet roots, with the rootlets (or "tails") attached, unwashed, in a bag in the crisper bin of your refrigerator. They will keep for several weeks, but their sweetness diminishes with time.

To prep: Just before cooking, scrub beets well and remove any scraggly leaves and rootlets. If your recipe calls for raw beets, peel them with a knife or a veggie peeler, then grate or cut them according to the recipe.

FEATURED RECIPE

Apple Beet Salad

A refreshing burst of flavour, great for bringing to potlucks in summer or as a side dish to go along with dinner in the cooler months.

FEATURED RECIPE

Roasting Vegetables (taken from Good and Cheap cook book by Leanne Brown)

When the weather turns cool, I want only to eat warm, flavorful food. Roasting is easy, it warms up the kitchen, and it makes the house smell like the holidays. If you’re uncertain how to prepare a new vegetable, you usually can’t go wrong with roasting— most things end up sweeter, with nice crunchy bits. If you roast a bunch of vegetables at the beginning of the week, you can eat them throughout the week in various ways: with eggs at breakfast, folded into an omelette, as a side dish, in a taco or sandwich, on toast, or with any grain.

METHOD

Set the oven to 400 °F.

Clean and chop your vegetables. Generally, I prefer to leave the skin on for the following reasons: skin tastes nice and gets crispy; there’s a lot of nutrition in the skin; peeling is slow! Just be sure to wash the vegetables thoroughly.

It’s up to you how you want to chop your vegetables. Many are nice roasted whole, like new potatoes or little sunchokes or turnips—they will be crispy and salty on the outside and bursting with fluffy, starchy goodness inside. The general rule is that the smaller you chop things, the faster they cook, so try to keep everything about the same size so nothing cooks faster than anything else.

Dump your vegetables into a roasting pan. Drizzle everything with olive oil or melted butter—about 2 tablespoons per medium-sized roasting pan. Season generously with salt and pepper and add any other extras from the list at right. Use your hands to coat the vegetables thoroughly with the oil and spices. Pop the pan in the oven for 1 hour or longer, but check on the vegetables after 45 minutes. Test them by poking them with a knife. If it meets no resistance, they’re finished; if not, let them cook longer. Don’t worry: it’s not much of a problem if you overcook them. Unlike vegetables overcooked through boiling or steaming, overcooked roasted vegetables may dry out a bit, but still retain their shape and flavor.

After you pull the vegetables out of the oven, push them around with a spatula to free them from the pan. Remove any garlic cloves and smash them into a fine paste (removing the skins at this point), then put the garlic back in the pan and mix together.

Squeeze the juice out of any lemons and discard the woody bits of any cooked herbs. Add a little more butter, a bit of favorite sauce, a little soft cheese or mayonnaise, and serve.

YOU CAN USE…

Vegetables, olive oil or butter, salt and pepper

ROOTS

potatoes, sweet potatoes, beets, turnips, onions, parsnips, carrots, sunchokes, kohlrabi, fennel

NON- ROOTS

bell peppers, winter squash, broccoli, Brussels sprouts, cauliflower, asparagus, eggplant

Enjoy!