Radish and Mango Salad
2017-06-20 11:04:39
Serves 6
Mango and Radish salad brings a fun addition to your summer meals. A beautiful combination of sweetness from mango tames the more bitter radish. This recipe was prepared by elementary school students participating in our Edible Education program. The students had grown radishes and a variety of greens in their classroom that were harvested for a salad base. Enjoy the tropical nuance of this salad with your own greens!
Ingredients
- Lettuce, spinach or red giant mustard leaves
- 1 mango
- 1 bunch radishes (8-10)
- ½ English cucumber
- 1 Tbsp. finely grated lime zest
- 2 Tbsp. lime juice
- 2 Tbsp. olive oil
- 1 Tbsp. honey
- pinch of salt
Instructions
- Wash lettuce or spinach and tear into bite-size pieces.
- Wash and peel mango. Cut into wedges.
- Wash radishes and cucumber and slice thinly.
- Arrange lettuce or spinach, mango, cucumber and radishes on a platter.
- Whisk together lime zest and juice, olive oil and honey. Season with salt.
- Drizzle dressing over salad. Enjoy immediately.
Notes
- Pour the dressing on the salad just before serving. This will keep the salad crisper. Oil softens lettuce, spinach and other greens very quickly.
Adapted from Martha Stewart
Adapted from Martha Stewart
https://www.poppyinnovations.ca/
Summertime Ratatouille
2017-05-24 19:53:52
Serves 4
Ratatouille is a rustic vegetable mélange out southern France, great for summer with fresh seasonal vegetables. Hearty and filling, made mostly of vegetables makes it lower in calories and each bite is packed with flavour.
Prep Time
15 min
Cook Time
45 min
Ingredients
- 2 tablespoons olive oil
- 3 cloves garlic, minced
- 2 teaspoons dried parsley
- 1 eggplant, cut into 1/2 inch cubes
- salt to taste
- 1 cup grated Parmesan cheese
- 2 zucchini, sliced
- 1 large onion, sliced into rings
- 2 cups sliced fresh mushrooms
- 1 green bell pepper, sliced
- 2 large tomatoes, chopped
Instructions
- Preheat oven to 350 degrees F. Coat bottom and sides of a casserole dish with 1 tablespoon olive oil.
- Heat remaining 1 tablespoon olive oil in a medium skillet over medium heat. Cook and stir garlic until lightly browned. Mix in parsley and eggplant. Cook and stir until eggplant is soft, about 10 minutes. Season with salt to taste.
- Spread eggplant mixture evenly across bottom of prepared casserole dish. Sprinkle with a few tablespoons of Parmesan cheese. Spread zucchini in an even layer over top. Lightly salt and sprinkle with a little more cheese. Continue layering in this fashion, with onion, mushrooms, bell pepper, and tomatoes, covering each layer with a sprinkling of salt and cheese.
- Bake in preheated oven for 30 minutes.
Notes
- This recipe was prepared in our Plant to Plate class. Learning how to grow veggies and prepare tasty dishes with the freshest of ingredients is part of how Poppy Innovations is changing the way we eat!
https://www.poppyinnovations.ca/
7 Veg Tomato Sauce
2017-04-01 10:47:19
Yields 3
Fool Your Food this April Fools Day! Hide extra veggies into your meals and see who notices. Jam-packed with nutritious veg, this has to be one of the easiest ways to get extra veggie portions into our diet, as well as all sorts of brilliant micronutrients.
Cook Time
1 hr
Ingredients
- 2 small onions
- 2 small leeks
- 2 sticks of celery
- 2 carrots
- 2 small zucchini
- 2 red peppers
- ½ a butternut squash (600g)
- 2 cloves of garlic
- olive oil
- 2 teaspoons dried oregano
- 4 x 400 g tins of plum tomatoes
Instructions
- Peel the onions, wash and trim the leeks, celery, carrots and zucchinis, deseed the peppers and squash (there’s no need to peel it), then finely chop it all. Peel the garlic and finely chop by hand.
- Put a super-large pan on a medium heat with 2 tablespoons of oil. Add the garlic and oregano, fry for 1 minute, then add all the prepped veg.
- Cook with the lid on for 25 minutes, or until the veg are soft but not coloured, stirring regularly. Pour in the tinned tomatoes, breaking them up with a wooden spoon, then just under half-fill each tin with water, swirl around and pour into the pan.
- Simmer for 25 minutes, or until the sauce has reduced. Leave to cool a little, then blitz with immersion or regular blender until smooth, taste, and season to perfection.
Notes
- Divide up this batch recipe and freeze for future meals on anything from pizza to simple pastas. In other recipes using more than one tin of tomatoes, try swapping out one tin for a tin’s worth of this sauce for an extra nutritional boost.
https://www.poppyinnovations.ca/
Sweet Potato and Avocado Bites
2016-12-06 09:35:52
Yields 20
These indulgent appetizers with their showy Christmas colours will be a hit on any party platter. They are also packed with nutrients. Sweet potatoes are a source of dietary fibre and beta carotene, which is essential for healthy skin and vision. Avocado is a rich source of vitamin B5, critical for the metabolism of carbohydrates, protein and fats.
Prep Time
15 min
Cook Time
15 min
Ingredients
- 2 medium sweet potatoes, scrubbed and sliced into 1/4 inch thick pieces
- 1/2 tsp. cumin
- 1/2 tsp. smoked paprika
- Sea salt, to taste
- 1 1/2 tsp. extra virgin olive oil
- 1 large avocado, pitted
- 1/4 cup fresh lime juice
- 1/2 tsp. sea salt
- 5 cherry tomatoes, sliced into 1/8 inch thick pieces
- 1/2 cup radish sprouts (or sprouts of your choice)
Instructions
- Preheat oven to 400 degrees Fahrenheit.
- Add the sliced sweet potatoes, cumin, paprika, olive oil, and sea salt to a bowl. Toss to
- coat.
- Line a baking sheet with parchment paper and spread the sweet potato slices out into a
- single layer. Bake for 15 minutes or until tender.
- Scoop the flesh of the avocado into a medium bowl. Add the lime juice and 1⁄2 teaspoon sea salt and mash together with the back of a fork.
- Spread the sweet potato slices out on a serving platter or tray. Top each slice with a dollop of smashed avocado, one tomato slice and a sprinkling of radish sprouts.
- Serve and enjoy!
Adapted from Blissful Basil
Adapted from Blissful Basil
https://www.poppyinnovations.ca/
Roasted Chipotle Tomato Salsa
2016-10-11 16:34:46
Yields 8
The roasted chilies and veggies in this salsa add a unique rich depth of flavour. And, if I haven't mentioned it before - no need to peel the tomatoes for this salsa.
Ingredients
- 2 oz (56 g) chipotle chilies (we used canned chipotle chilies in adobe sauce)
- 1 head garlic, break in pieces
- 1 ½ oz dried chilies (about 12)
- 2 tsp granulated sugar
- 3 lb plum tomatoes
- 1 tsp salt
- 1 lb green peppers, halved
- 1 cup vinegar
- ½ lb onions, peeled
Instructions
- Prepare a boiling water bath and place clean jars in the hot water bath to sterilize.
- Broil dried chilies, turning frequently, just until they start to char on all sides. Discard stems and seed pod. Place roasted chilies with chipotle chilies in a bowl with 2 cups boiling water. Cover tightly with plastic wrap and let stand to steep.
- Broil tomatoes, peppers, onions and garlic cloves 15 to 20 minutes, turning to roast all sides. Peel and chip vegetables and place in a large saucepan. Puree chilies with soaking water and add puree to roasted vegetable mixture with sugar, salt and vinegar. Stirring frequently, bring to a boil and continue cooking 15 minutes.
- Fill hot jars, leaving ½ inch headspace. Check for air bubbles. Wipe rims, cover with prepared lids. Screw on bands until resistance is met; increase to fingertip tight. Place in boiling water canner for 25 minutes (adjusted for Calgary altitude).
Adapted from Bernardin
Adapted from Bernardin
https://www.poppyinnovations.ca/
Tomato Basil Jam
2016-09-27 20:03:49
Forget the ketchup, this savory sweet condiment will have everyone talking. It is also great on warmed crusty bread and tastes great with cheeses, cold meats and antipasti.
Ingredients
- 2.5 pounds tomatoes
- 3 cups sugar
- 3 Tbsp balsamic vinegar
- 1 Tbsp finely minced lemon zest
- 2 tsp finely minced garlic
- 1/4 tsp crushed red chili flakes
- 1/4 cup lemon juice
- 3 tbsp fresh basil
- 3 Tbsp powdered pectin for low or no sugar recipes
- 1 tsp salt
Instructions
- Prepare a boiling water bath and jars to sterilize.
- Seed, core and finely chop tomatoes. Measure 3.5 cups chopped tomatoes and place in heavy non-reactive pot with vinegar, lemon juice, lemon zest, garlic, red chili flakes and salt. Bring to boiling, stirring occasionally. Reduce heat and let simmer, covered, for 10 minutes. Stir in basil.
- In a small bowl, combine 1/4 cup sugar and the pectin, stir into tomato mixture. Bring to full rolling boil, stirring constantly. Stir in remaining sugar (2 ¾ cups) and return to full boil. Boil hard for 1 minute then remove from heat. Skim off foam with a metal spoon.
- Ladle jam into hot sterilized canning jars, leaving a ¼ inch headspace. Wipe jar rims and adjust lids and screw bands until resistance is met.
- Process filled jars in boiling water canner for 15 minutes (adjusted for Calgary altitude). Remove jars from canner and let cool.
Adapted from Better Homes and Gardens
Adapted from Better Homes and Gardens
https://www.poppyinnovations.ca/
Spicy Dill Beans
2016-08-28 20:01:26
Yields 4
Spicy beans make a tasty garnish for cocktails and a crisp bite along with any meal.
Ingredients
- 2 pounds green beans
- 5 small red hot peppers
- 4 heads fresh dill
- 4 cloves garlic
- 4 tsp mustard seeds
- 2½ cups white vinegar
- 2 tbsp pickling salt
- 2 ½ cups water
Instructions
- Cut beans into lengths to fit inside your jars, discarding stem ends. Cut slit lengthwise in each hot pepper.
- Into each of 4 hot 500 ml canning jars, place 1 hot pepper, 1 dill head, 1 clove garlic and 1 tsp mustard seeds. Tightly pack in beans, cut side up.
- Meanwhile, in saucepan, bring 2 ½ cups water, vinegar and salt to boil; reduce heat and simmer for 3 minutes. Divide liquid among jars to cover beans, leaving ½ inch headspace. Remove any air bubbles.
- Cover with prepared lids. Screw on bands until resistance is met increase to fingertip tight.
- Return the jars to the canning pot, making sure the water covers the jars by at least 1 inch. Bring to a boil and boil for 20 minutes (time adjusted for higher altitude).
- Remove the jars to a cooling rack and do not disturb for 12 hours. You will hear a “popping” sound indicating the lid has sealed. After 1 hour check that the lids have sealed by pressing down on the center of each; it can be pushed down, it hasn’t sealed and the jar should be refrigerated immediately.
Notes
- If you can’t find dill heads, substitute 4 springs fresh dill for each dill head.
Adapted from Canadian Living
Adapted from Canadian Living
https://www.poppyinnovations.ca/
Lemony Lentil Soup
2016-07-14 16:13:26
Serves 4
Why are we posting our soup recipe in summer? Well, we are a bit crazy at Poppy Innovations but also we tend to be more active in summer. Optimal fluid intake between activities is critical for active people as is carbohydrates to provide energy. This lentil soup is a good source of both.
Ingredients
- 2 Tbsp Olive Oil
- 1 Large Onion, diced
- 2 Carrots, diced
- 2 Ribs Celery, diced
- 1 Can green lentils, drained and rinsed
- ½ tsp dried oregano
- 1 bay leaf
- ¼ tsp salt
- 3 cups vegetable broth
- 3 cups chopped Kale (or spinach)
- 2 Tbsp Lemon juice
- Dash of hot sauce (optional)
Instructions
- In pot heat oil over medium heat; cook onion, carrot, and celery until softened.
- Add oregano, bay leaf, and salt. Cook for one minute til fragrant, add vegetable broth and bring to boil.
- Reduce to simmer and cook until vegetables are tender, add chopped kale or spinach, and lemon juice and allow to simmer until greens are wilted (about 5 minutes).
- Serve with lemon wedges and dash of hot pepper sauce if desired.
https://www.poppyinnovations.ca/
Spinach Feta Scones
2016-05-11 13:18:06
Yields 12
A tasty treat that the kids can make themselves for a snack or in their school lunch. Spinach is an excellent source of vitamin A which keeps your eyes, skin, and immune system healthy!
Ingredients
- 1/3 cup vegetable oil
- 5 green onions, chopped
- 2 garlic cloves minced
- 2 eggs
- 1/2 cup milk
- 2 cups whole wheat flour
- 2 teaspoons sugar
- 1 tablespoon baking powder
- 1 teaspoon dry crumbled oregano/Italian seasoning
- salt and pepper to taste
- 1 (10 ounce) package frozen chopped spinach, thawed and well drained
- 1 cup feta cheese
Instructions
- Preheat oven to 375°F
- Grease muffin tins.
- Beat eggs until foamy; blend in remaining oil, milk and sautéed onions.
- Add flour, sugar, baking powder, oregano, salt and garlic powder.
- Beat until smooth.
- Stir in spinach, green onions and feta cheese.
- Spoon into 12 greased muffin tins.
- Bake 20 to 25 minutes.
Notes
- Calories (kcal) 191.3
- Fat (g) 10.4
- Saturated Fat (g) 3.1
- Trans Fat (g) 0.0
- Cholesterol (mg) 39.9
- Sodium (mg) 346.8
- Potassium (mg) 206.9
- Carbohydrate (g) 17.9
- Fibre (g) 2.8
- Sugar (g) 2.4
- Protein (g) 7.1
- Vitamin A (RAE) 180.6
- Vitamin C (mg) 3.4
- Calcium (mg) 157.9
- Iron (mg) 1.6
- A versatile recipe to substitute spinach and feta with other ingredients you have on hand. Try fruit or veggies!
https://www.poppyinnovations.ca/
Sweet Potato Tuna Frittata
2016-03-01 19:29:03
Serves 4
There are unlimited ways to make variations of frittatas. Use leftover cooked vegetables and proteins in frittatas. Try different kinds of cheeses. Make mini versions to put in your lunch by cooking the fritattas in muffin tins. These freeze really well for breakfast on the run.
Ingredients
- 1 tbsp oil
- 1 cup sweet potato, peeled and cubed
- 1 medium zucchini, thinly sliced
- 1 clove, garlic, minced
- 1 tsp curry powder
- 8 eggs
- ½ cup milk
- salt and pepper
- 170 g tin of tuna (chunk light), drained, and broken up
- 2 tbsp fresh chives
- 1 cup mozzarella cheese
Instructions
- Heat a large oven-proof frying pan over medium-high heat. Add in oil and sauté the sweet potato to start the cooking process (~4 minutes).. Then add in sliced zucchini and cook another 4 minutes. Add in minced garlic on top of vegetables (not directly on pan as this could burn the garlic) and curry powder.
- In a large bowl, whisk together eggs and milk. Season to taste with salt and pepper. Add in tuna and chives.
- Pour egg mixture overtop cooked vegetables, stirring gently to distribute. Sprinkle with cheese.
- Allow your eggs to cook in the skillet, lifting the edges of the skillet with a spatula, allowing the uncooked egg to flow underneath. Cook until the bottom is set and top is almost set. Finish cooking under a broiler. Serve in pizza-style wedges with a green salad.
Notes
- Instead of cooking in a frying pan, allow cooked vegetables to cool. Then mix in to the egg mixture, and pour into greased muffin tins. Bake mini frittata for ~20 minutes at 400 degrees.
https://www.poppyinnovations.ca/