Fresh Food Fridays

We take a weekly look at fresh Ontario fruits and veggies and local chefs will show you how to prepare them at home.

Join Susan Hay for a "fresh" new segment every Friday on the News Hour until September 10th.

Recipes

September 10 - BUCATINI ALL'AMATRICIANA

Recipe by Mario Pingue, Pingue Prosciutto

400 g bucatini pasta

400 g ripe tomatoes, peeled and seeded

120 g salt-preserved, dry-aged guanciale, thickly slice the guanciale, then cut it into 1” pieces (if you can not get "guanciale" then one could not really call it “all’amatriciana")

100 g aged pecorino 150 mL dry white wine

Salt & pepper

peperoncino

Lightly oil the pan and place over medium heat. Add peperoncino (chillies), black pepper and the guanciale to slowly saut̩ Рbe careful to not crisp the guanciale. In the meantime bring 4 to 5 L of water to boil. When guanciale has rendered and is just gaining some golden colour, add the white wine. Raise the heat and let the wine reduce slightly, then lower the heat and using a slotted spoon, remove the guanciale and reserve. In the meantime, add two tablespoons of sea salt and the bucatini to the boiling water. With the rendered fat in the pan, increase the heat and add the tomatoes. Let the tomatoes cook at high heat for a few minutes. Once tomato water is reduced lower the heat to a simmer and add back the guanciale. When the pasta is "al dente" strain from the water and add to the sauce pan and toss. Transfer to a serving bowl and generously toss with pecorino cheese.

Buon appetito!

September 3 - BREAKFAST BURRITO FOR ONE

From: Ultimate Foods for Ultimate Health and don’t forget the chocolate!

By: Mairlyn Smith, PHEc and Liz Pearson, RD

A power breakfast to rival all those fast food joints. Teach your family how to whip these up and you may even get breakfast in bed one day. If you have teenagers, don’t hold your breath.

1 Ontario egg

½ tsp. (2 mL) canola oil

1 small 100% trans fat free whole grain soft tortillas

1 Tbsp. (15 mL) deli salsa, mild, medium or hot

1 Tbsp. (15 mL) diced Ontario red pepper

1 Tbsp. (15 mL) grated old white Ontario cheddar cheese

1. Beat egg till fluffy.

2. Heat a small frying pan over medium heat; add oil to pan, add egg and cook stirring often till cooked through.

3. Warm tortilla in microwave @ 60% for 10 seconds. Remove from microwave. Add eggs to tortilla, top with salsa, diced red pepper and grated cheese. Enjoy.

Each burrito contains:

190 Calories

8 g Total Fat (2 g Sat Fat, 0 g Trans Fat)

330 mg Sodium

22 g CHO

2 g Fibre

11 g Protein

August 27 - CORONATION GRAPE FOCACCIA

Recipe adapted by Mark Picone, Chef Professor, Niagara College

The fall grape harvest is in the air and the wonderfully aromatic violet-blue Coronation grapes are market ready. Back in the Chianti region of Tuscany, this bread is abundant where the grapes are gently pressed into the sweetened dough and covered with crunchy sugar. There are many variations of this popular recipe using dried raisins, orange peel, anise and nutmeg. Your guests will love the surprise of each bite: a taste of grape or rosemary; better still, the sweet crust!

Serves 6 to 8

Grape filling:

2 lbs Coronation grapes, washed and stemmed

6 Tbsp Turbinado sugar (can use white granulated sugar)

2 tsp anise seeds, lightly toasted

1 tsp nutmeg, freshly grated

¼ cup late harvest Riesling wine

Leaves of two rosemary sprigs

Freshly ground black pepper

Method:

1. Combine ingredients, toss and cover. Refrigerate until required.

Dough: stage one

1 Tbsp honey

1 oz fresh yeast OR 2 pkg active dry yeast

4 oz unbleached flour, all-purpose

¾ cup lukewarm water

Method:

1. Combine ingredients and mix well. Cover and let rest in a warm place until double in size.

Dough: stage two

2 ½ cups unbleached flour, all-purpose

½ cup Red Fife wheat flour (can substitute whole wheat or spelt flour)

1 cup water, lukewarm

2 Tbsp extra virgin olive oil

Pinch of salt

Method:

1. In a standing mixer bowl with dough hook, combine stage one ingredients with 1-1/2 cups of all-purpose flour, Red Fife wheat flour, water, extra virgin olive oil and salt. Mix until all the flour is blended.

2. Add the remaining flour, ½ cup at a time until the dough pulls away from the sides of the bowl and the dough is no longer sticky.

3. Remove the dough from the bowl to a floured work surface and knead for 2 minutes. Form into a ball. Rub a bowl with olive oil. Roll the dough around the bowl to coat, then cut a cross on top with a sharp knife. Cover with plastic and leave in a warm place until the dough has doubled in size.

4. Punch the dough down and knead lightly. Divide in half. Shape each portion into a disk about 8” – 10” and place one on a lightly oiled pizza pan. (can use a 12 x 17 sheet pan)

5. Top with about 3/4 of the seasoned grapes. Place second dough on top, add remaining grapes and gently press into the dough. Cover again and leave in a warm place to rise for about 45 minutes or double in size.

Glaze:

3 Tbsp extra virgin olive oil 2 Tbsp turbinado sugar

Method:

1. Drizzle extra virgin olive oil over the top and sprinkle turbinado sugar on top.

2. Bake in a preheated 400°F oven for 25 – 30 minutes and golden brown on top.

3. Remove focaccia from pan to cool.

Enjoy with a fruit forward Niagara red wine and exceptional with Pingue prosciutto!

CHEF'S TIP:

Pre-made pizza dough can be used.

August 20 - COLD ONTARIO PEACH SOUP

Recipe by Tawfik Shehata - Chef, Vertical Restaurant

Serves 4

3 lbs fresh ontario peaches, stone removed & chopped

½ leek, white part only, chopped

1/2 onion, chopped

3 1/4 cups poultry stock or water

1/2 cup half & half cream

3 tbsp oil

About 2 tbsp butter

Salt

Nutmeg

Cinnamon

3 cloves

For the garnish:

½ peach, peeled & diced

2 slices Niagara prosciutto, julienne

2 or 3 mint leaves, chiffonade

1 tbsp crumbled ontario goat cheese

extra virgin olive oil

1. For the soup: in a heavy bottomed pot sweat the onions and leeks in the butter and oil until soft and transparent. add chopped peaches, nutmeg, cinnamon & cloves. cook until peaches are soft, stirring occasionally. cover with stock or water. Bring to a boil, turn heat down and simmer for 15 minutes.

2. Blend the soup, pass through a sieve, whisk in the cream and chill in the refrigerator.

3. For the garnish: mix the diced peaches, prosciutto & mint with a some olive oil.

4. Pour soup into chilled bowls, garnish with peach mixture, sprinkle on some goat cheese and serve.

August 13 - MEDITERRANEAN GRILLED TROUT

Try this tasty topper with fish, chicken or burgers at your next barbecue. The topping, when well covered, will keep refrigerated for a few days. Just adjust seasonings before serving.

Preparation Time: 10 minutes

Grilling Time: 10 to 12 minutes

Serves 4 (with 3 cups/750 mL topping)

2 Ontario Greenhouse Tomatoes, diced

1 cup (250 mL) diced Ontario Greenhouse Cucumber

2 cloves garlic, minced

1/4 cup (50 mL) chopped fresh basil

2 tbsp (30 mL) each drained capers and chopped black olives

1 tbsp (15 mL) lime juice

4 fresh Ontario Trout Fillets (12 oz/375 g each)

Canola oil, optional

Salt and pepper

In large bowl, toss together tomatoes, cucumber, garlic, basil, capers, olives and lime juice; set aside.

Brush fillets lightly with oil, or leave plain. Season fillets with salt and pepper to taste. Place on a hot grill, reduce heat to medium; close lid and cook, turning halfway through, about 5 to 6 minutes a side. The fish is ready when it flakes easily with a fork. Serve with tomato mixture spooned over top.

Nutritional Information:

(1 Serving)

PROTEIN: 24 grams

FAT: 10 grams

CARBOHYDRATES: 4 grams

CALORIES: 202

August 6 - WATER BUFFALO MOZZARELLA WITH HEIRLOOM TOMATOES, FRESH BASIL AND SHAVED SWEET ONION

By Cory Vitiello, Chef/Co-Owner, The Harbord Room

This is the simplest dish to prepare, but the success is totally dependent on the quality of the ingredients going into it. So don’t skimp!

1 large ball of fresh buffalo mozzarella

2 ripe heirloom tomatoes that have never seen a fridge (refrigerating tomatoes will give them an unpleasant, mealy texture.)

1 bunch of fresh basil

1/2 sweet onion

Really good quality cold pressed oil – I used soy bean, but good extra virgin olive is fine too.

Good quality vinegar – your preference

Salt and fresh cracked pepper

Shave the onion as thin as you can, soak in cold water for a few minutes. This will remove any astringency that raw onions have and also crisp them up.

To assemble:

Lay a few thick slices of the tomato and cheese on a plate. Pick some basil leaves and simply tear them onto the plate. Garnish with the shaved onion and a drizzle of oil and vinegar. Season with salt and freshly cracked pepper.

July 30 - HONEY POACHED APPLES

Serves 6

1 tbsp (15 mL) cornstarch

1 tsp (5 mL) ginger

1/3 cup (75 mL) Ontario Liquid Honey

1/2 cup (125 mL) water

2 tbsp (25 mL) Ontario Brandy (optional)

1 tbsp (15 mL) lemon juice

6 medium Ontario Apples

2 tbsp (25 mL) butter

Combine first 6 ingredients in small bowl. Peel and core apples; cut into lengthwise halves.

Melt butter in large frying pan over medium heat. Stir in honey mixture. Cook and stir until mixture comes to a boil. Place apples, cut side down, in pan. Cover and simmer for 8 to 10 minutes, or until fork-tender, turning apples once during cooking. Serve warm with ice cream, if desired.

July 23 - BEET RISOTTO

Delicious, earthy Ontario beets lend a pretty hue to this all-time favourite Italian dish made with whole grain brown rice instead of Arborio.

Preparation Time: 15 minutes

Cooking Time: 45 to 55 minutes

Serves 3 as a main course and 6 to 8 as a starter

2 tbsp (30 mL) extra virgin olive oil

3 cups (750 mL) lower sodium chicken or vegetable broth

1 medium red onion, finely chopped

2 stalks Ontario Celery, finely chopped

2 cloves Ontario Garlic, minced

1/2 tsp (2 mL) dried thyme

1 cup (250 mL) short grain brown rice

3 cups (750 mL) diced cooked Ontario Beets (4 medium)

1/2 cup (125 mL) freshly grated Ontario Asiago Cheese

2 tbsp (30 mL) snipped fresh Ontario Chives, optional

Salt and pepper, optional

In large saucepan with a tight fitting lid, heat oil over medium heat. Add onion, celery, garlic and thyme; cook for 5 minutes, stirring. Add rice and cook, stirring, until grains are translucent, about 2 minutes.

Add the chicken or vegetable broth, bring to a boil, cover, reduce heat to low and simmer for 45 minutes. Remove lid and stir the rice, continue cooking for 5-10 minutes or until the rice is tender.

When the rice is cooked, gently stir in beets to heat through. Stir in Asiago cheese till creamy. Add chives if using, and salt and pepper to taste. Serve immediately.

Nutritional Information:

1 Serving (when recipe serves 8 as a starter):

PROTEIN: 5 grams

FAT: 6 grams

CARBOHYDRATES: 27 grams

CALORIES: 180

FIBRE: 3 grams

July 16 - BOK CHOY WITH CHILIES, GINGER, GARLIC, SOY and RICE WINE

By Cory Vitiello, Chef/Co-Owner, The Harbord Room

1 bunch of bok choy sliced thin on a bias

1 teaspoon of fresh ginger, finely chopped

2 small red chilies, finely chopped

2 cloves garlic, finely chopped

2 tablespoons soy sauce

1 tablespoon rice wine

1 tablespoon chopped cilantro

In a small amount of oil on high heat, cook the garlic, ginger, and chilies for 30 seconds. Take care not to burn the garlic, as this can happen very quickly if you leave the pan unattended. Add the bok choy, flip the pan around for approximately 30 seconds to one minute. Once the bok choy begins to cook, add the soy sauce, rice wine, and cilantro. Steam it through for 30 seconds and you’re done. No need to salt as the soy sauce takes care of that.

This is a great accompaniment to the duck recipe below.

July 9 - MAPLE GLAZED DUCK BREAST

By Cory Vitiello, Chef/Co-Owner - The Harbord Room

If present, remove the tenderloin. Trim some of the fat from the breast but leave on small layer and score in a diamond pattern. On the flesh side of the breast, remove the silver skin (thin membrane) with a paring knife. If left on, it will contort like an elastic band (and taste like one).

Heat a skillet and add the olive oil. You don't need much as the duck fat will render in the pan.

Cook over medium-high heat until fat side is golden in color and slightly crispy. Turn over and sear the flesh side for 2 minutes.

Remove excess fat from skillet.

Baste breast with Ontario maple syrup

Transfer the duck to a preheated 400F oven. Cook skin side down making sure to pour off the fat after three minutes.

After 7 or 8 minutes remove and baste again.

Remove from oven and let rest for 10 minutes.

July 2 - STRAWBERRY SPINACH SALAD WITH GRILLED PROSCIUTTO

The flavours of Italian cuisine are the inspiration for this simple, flavour-packed salad. Serve as a first course salad or alongside grilled Ontario chicken, pork or beef.

Preparation Time: 20 minutes

Grilling Time: about 2 minutes

Serves 4

1/4 cup (50 mL) extra-virgin olive oil

2 tbsp (25 mL) balsamic vinegar

2 tbsp (25 mL) chopped fresh Ontario Basil

1 clove Ontario Garlic, minced

1 tsp (5 mL) Dijon mustard

Salt and pepper

Salad:

4 slices prosciutto

7 cups (1.75 L) torn Ontario Spinach leaves

2 cups (500 mL) sliced Ontario Strawberries

1/3 cup (75 mL) thinly sliced red onion

1/2 cup (125 mL) shaved Ontario Asiago cheese

1/3 cup (75 mL) toasted walnut halves, coarsely chopped

In small bowl, whisk together oil, vinegar, basil, garlic, mustard and 1/4 tsp (1 mL) each salt and pepper.

Salad: Place prosciutto on greased grill over medium-high heat; close lid and grill for 1 to 2 minutes per side or until grill marked prosciutto begins to crisp. Set aside to cool to room temperature. Break into pieces.

In salad bowl, combine spinach, strawberries and onion; toss with dressing. Season with salt and pepper. Sprinkle with prosciutto, Asiago cheese and walnuts.

Tip: A vegetable peeler works great for shaving the cheese.

Variation: Substitute strawberries with 1-1/2 cups (375 mL) fresh Ontario raspberries and replace walnuts with toasted pine nuts.

NUTRITIONAL INFORMATION:

1 Serving:

PROTEIN: 12 grams

FAT: 24 grams

CARBOHYDRATES: 14 grams

CALORIES: 310

HIGH SOURCE OF FIBRE

July 2 - STRAWBERRY SANGRIA

From its humble roots in Spain, Sangria has become a popular, refreshing summer drink. This recipe features fresh Ontario strawberries combined with Ontario white wine to create a Sangria Blanco - a switch from the traditional red. So light, pretty and refreshing!

Preparation Time: 10 minutes

Chilling Time: 2 hours

Serves 6 (Makes 8 cups/2 L)

1 botttle (750 mL) dry Ontario White Wine (Chardonnay, Pinot Grigio)

1/2 cup (125 mL) orange liqueur

2 tbsp (25 mL) granulated sugar

3 cups (750 mL) quartered Ontario Strawberries

1 cup (250 mL) white cranberry juice

1 cup (250 mL) chilled lemon-flavoured sparkling water

Mint sprigs

In large glass pitcher, combine wine, orange liqueur and sugar; stir until sugar is dissolved. Add strawberries and juice. Refrigerate until chilled.

Just before serving, stir in sparkling water. Fill each glass with ice cubes; pour sangria over top. Garnish with mint sprigs.

Tip: To make fruit ice cubes, place 1 small strawberry (cut in half if large), into each ice cube compartment; fill with water or juice. Freeze until solid, about 4 hours.

Nutritional Information:

1 Serving (when recipe serves 6):

PROTEIN: 0.5 grams

CARBOHYDRATES: 23 grams

CALORIES: 196

SOURCE OF FIBRE

June 25 - ASPARAGUS AND RED PEPPER FRITTATA

This Italian version of a crustless quiche is perfect for a spring brunch or dinner served with a green salad.

Preparation Time: 20 minutes

Cooking Time: 5 minutes

Baking Time: 35 to 40 minutes

Serves 4 to 6

2 tbsp (25 mL) olive oil

12 oz (375 g) Ontario Asparagus, trimmed and cut in 1-inch (2.5 cm) pieces

Half Ontario Greenhouse Sweet Red Pepper, chopped

1 Ontario Onion, chopped

1 clove garlic, minced

8 eggs

1/4 cup (50 mL) milk or light cream

1/4 tsp (1 mL) each salt and pepper

3/4 cup (175 mL) shredded Ontario Provolone Cheese

1/4 cup (50 mL) chopped fresh basil

1/4 cup (50 mL) grated Ontario Parmesan Cheese

In large skillet, heat oil over medium-high heat. Add asparagus, red pepper, onion and garlic; stir-fry until softened, about 5 minutes. Place in greased 9-inch (23 cm) pie plate or quiche dish.

Beat together eggs, milk, salt and pepper; stir in provolone cheese and basil. Pour over vegetables; sprinkle with Parmesan cheese. Bake in 350°F (180°C) oven for 35 to 40 minutes or until centre set. Let stand for 5 minutes before serving in wedges.

Nutritional Information:

1 Serving (when recipe serves 6):

PROTEIN: 16 grams

FAT: 17 grams

CARBOHYDRATES: 8 grams

CALORIES: 249

SOURCE OF FIBRE

And visit Foodland Ontario any time for more great recipes and "fresh" food facts.