There’s nothing better than peas and asparagus in spring, strawberries in June, and corn and peaches in August. Sure, you can get most of these things at the supermarket year-round, but the flavour of any of these foods in January pales in comparison to what they really taste like in their season.  That’s because in-season ingredients are picked during their natural growing season, at their peak of ripeness and usually much closer to home. Eating seasonally lets you enjoy the highest quality food while encouraging you to you eat locally and eat economically.

Shopping at farmers’ markets is a great way to eat both seasonally and locally. It can give you a feel for what is in season and what is no longer at its best, and you can learn more about what you’re eating by asking the grower about things like when the best time to buy is and how long its growing season lasts. As a bonus, most farmers’ markets stalls will let you taste their product before you buy, so that you can be sure you’re getting the level of quality you want from your food.

Many farmers are also becoming involved in Community-Supported Agriculture, or CSAs, which is essentially a product subscription service. For a fixed cost, every week or two a box of farm-selected in-season produce will arrive at a participant’s doorstep. This is a fantastic way to eat seasonally and get exposure to new ingredients.

Eating seasonally can also reduce your grocery bill. When food is easier for vendors to acquire, it’s cheaper for you to buy, and food is never easier to acquire than when it is at its peak ripeness. While talking to growers is extremely helpful, it’s also a good idea to check your supermarket fliers. Produce that is in season will usually be advertised at a lower price.

Eating seasonally through the winter can be tough. In the colder parts of Canada, there are only a few crops that can survive with the frost. Preservation throughout the spring, summer and fall can provide you with quality ingredients that aren’t in season. Freezing and water-bath canning are both great ways to store the bounty of spring, summer and fall. Visit a farmers’ market, stock up, and eat seasonally all year round.

In my last blog posts, I’ve been talking about how we’ve been feeding our baby foods that we prepare ourselves, so that we can better control what our little guy is consuming and so that we can introduce him to new varieties of food.

Now that he’s a little older, we can experiment with even more flavours and textures!  These are exciting times!

A little later – 8-10 months

Well, now we’re in a great place, where the baby has some teeth, can chew (or mash) food, can use his thumb and forefinger to grasp things, and likes the idea of feeding himself.  We’re still offering him some homemade pureed foods, but more and more, we’re offering him things that he can grip himself.  I chop up the chicken now and put it on his high chair tray.  The broccoli is chopped into mini-trees that he can pick up.  Blueberries are cut into little quarters that he can grab, and little bits of whole grain bread are given to him so that he can keep tuning his fine motor skills.  Be careful to cut up the food into little pieces that he can manage – and always, always be with your baby, supervising him when he eats.

We still puree many things, though, to make sure that he gets some sustenance.  While he likes to grab food and feed himself, he also likes to drop it and is now learning to throw.

He’s loving his chicken, beef and pork, still, which we’re preparing in new ways, too.  And he’ll also eat some fish.  Who could ask for more?

Now we’re introducing new things to add to his food.  He’s a big fan of hummus and tatziki, for example.  We still rely on breastmilk and yogurt, too, but now we’re trying sour cream and things like that.

We’re also trying things like whole grain pasta stuffed with cheeses, meatballs, lentils and other legumes, egg yolk omelettes and more.  I’ve even given him some baked goods (without egg whites or nuts, mind you) made with breastmilk!  He loves those!

A rule I like to go by is to taste what I prepare myself – if I wouldn’t eat it (I have to get past the mushy texture thing, but if the flavour’s right, I mean), I won’t serve it.

In my last blog post, I talked about how we’ve been feeding our baby foods that we prepare ourselves, so that we can better control what our little guy is consuming and so that we can introduce him to new varieties of food.

Here’s how it started:

6-7 months:

I bought whole vegetables, like broccoli, butternut squash, carrots, potatoes, asparagus, green beans, etc.  They were then steamed up until very soft, then pureed in a small food processor.  Then I froze them, sometimes mixed, sometimes not.

I have these delightful little freezer, microwave and dishwasher safe (also BPA-free) cubes that I store them in, but you can use ice cube trays to freeze your servings, then transfer them to a freezer-safe storage container or bag.  Be sure you label your cubes, though, as broccoli, asparagus and green beans can all look the same when frozen – as can butternut squash and carrots.

When we started introducing meat, we were amazed at how this little guy loved their flavours and textures.  I’d roast a chicken, or poach some chicken pieces, mix them with some chicken stock and puree them.  I did the same with pork and beef.  They freeze beautifully.  I’m so glad he likes chicken, though – after all, it’s his bread and butter, so to speak.

The same story applied for fruit – only know that there are some fruits and veggies, like bananas and avocado, that don’t freeze well.  Better to mash them up right before serving.

When it was time to serve a meal, the baby would get a few tablespoons of cereal, a few tablespoons of pureed meat and vegetables and a few tablespoons of fruit.  To improve taste and texture, I’d mix in breastmilk, a little high fat yogurt, some stock or even a little water.

Our “friend in food”, Theresa Albert, introduced us to something called a Baby Food Mill.  It’s a delightful little tool – compact and portable, and works like a charm.  It reminds me of a potato ricer, but it’s even easier.

It has a hand crank in it, which grinds the food to the correct consistency that works for the baby. It’s easy to clean, too. It can be used anywhere – and comes with us wherever we go. For example, we went to a little Vietnamese place, and realized that the baby was probably hungry, too.  So, we pulled out from our soups some vermicelli (rice noodles), some well-cooked pork and some chicken stock. A little basil, a few turns of the crank, and presto!  The baby was delighted.  It’s a great tool to get a great meal for the baby when you’re on the go!  I highly recommend it!

Craig Flinn’s cookbook Fresh Canadian Bistro offers a delectable snapshot of Canadian cuisine from east to west. In compiling recipes for the book, Flinn spoke to chefs across Canada, all with a similar philosophy of using local and seasonal flair to put their own stamp on traditional bistro dishes and Canadian fare, such as Gratineed French Pumpkin Soup, Foie Gras Poutine, and Bison Hump and Saskatoon Berry Perogies.

These recipes have been adapted for use by the home chef, but the cookbook does assume a certain level of experience in the kitchen. These aren’t 30-minute meals, nor are many of the recipes particularly wallet-friendly, with ingredients such as duck, foie gras, and lobster appearing in many. The book seems expressly meant for cooking to entertain, and with most of the dishes written to serve six to eight people, the recipes will certainly do justice to a dinner party meant to impress.

Because the book is a compilation of recipes contributed by different chefs, there are often idiosyncrasies in writing style from recipe to recipe. For instance, some recipes only give a time as an indicator for cooking, while others only offer visual cues. The Corn Cob and Aged Cheddar Souffles, for example, needed an extra 5 minutes at 350 in my oven to fully set, and the Herb-Stuffed Chicken recipe would have benefited from more detailed explanation of how to pipe mousseline into a chicken breast.  Making things more difficult was the fact that the Corn Cob and Aged Cheddar Souffle recipe did not indicate that the meringue should be folded into the custard. Rather, I had to rely on my own limited knowledge of souffles to know when this should happen.

An enthusiasm for improvising in the kitchen will serve you well if you are interested in working with this cookbook. While most of the dishes are meant for intermediate to advanced home chefs, the extra effort will readily come through in the food served, as both of these recipes were delicious.

Because each chef involved in Fresh Canadian Bistro takes pride in highlighting local, seasonal fare, there is a seasonal index at the back of the book, indicating which ingredients are best found in which season, including a listing of recipes that work well year-round. This is a great help in sourcing of some of the produce involved but as this cookbook features recipes from restaurants whose job it is to tempt you with flavour and decadence, some ingredients will take extra effort to locate, such as the black summer truffle required for Paul Rogalski’s French-Pressed Chicken and Herb Broth with Fresh Black Summer Truffles, or sorrel for Ross and Simon Fraser’s Strawberry Crisp with Honey Sorrel Ice Cream. Whether or not an ingredient substitution is offered depends on the chef, and the book would benefit greatly from a resource index indicating where across Canada to source harder-to-find ingredients.

Overall, Fresh Canadian Bistro is a strong cookbook showcasing the best of Canadian flavours. The resulting dishes are delicious, and while not everyday fare, most are well worth the effort required. In addition, this cookbook provides a comprehensive list of bistro-style restaurants worth trying across the country. The skilled chefs who penned the recipes in Fresh Canadian Bistro have a keen eye for flavour combinations that highlight key ingredients, making for a wonderful dining experience. A few weak points aside, this is a cookbook I am happy to have in my kitchen.

We all have those days when we long for that comforting home feeling.  I know I do, especially on a cold winter day, on a long lazy weekend or sometimes just when I’ve had a bad day.  So how do I appease that longing?  With my favourite comfort food, a big bowl of pasta with a hearty, rich meat sauce or by indulging in a good homemade macaroni and cheese (let’s not even talk about the fat content and calories in this dish – OUCH)!

But just because a dish is “comforting” doesn’t mean that it has to be calorific.  Many comfort foods can be made healthier simply by substituting some of the ingredients.  For example, why not enjoy a hearty pasta sauce by using low-fat ground chicken and by adding a good amount of vegetables to your sauce?  And if you’re feeling adventurous, why not try serving it over spaghetti squash for a super healthy and satisfying meal?

You can always make a lighter version of macaroni and cheese by substituting regular milk for non-fat and by using lower fat cheeses such as Gouda, part-skim mozzarella and Parmesan cheese.  The Gouda and Parmesan will give this dish a nice kick so you only need to use half the regular amount.  Use whole wheat macaroni and toss in some fresh spinach leaves for added iron and fibre!

Remember that substituting ingredients for healthier choices doesn’t mean minimizing flavour.  Be open to different ingredients and let your imagination do the work.  Here are a few healthier comfort food recipes  to get you started.

Broccoli, Potato and Chicken Soup

Ground Chicken and Salsa Sloppy Joes

Chicken Chili Blanco

Mac and Chicken Burger Casserole (Gluten Free)

Do you have a healthy comfort food recipe you would like to share with us?  We’d love to see it so please leave us a comment!

Adding fresh herbs to your dishes is one of the easiest ways to add interest and personality to your cooking. Fresh herbs grown at home are a low-calorie way to achieve gourmet flavours without spending a fortune. The best part is that growing herbs doesn’t require acres of land – if you keep them in flowerpots on your kitchen counter, you can snip off the amount you need as you need it, which is both easier on your wallet and easier than hunting for fresh herbs at the grocery store. Keeping fresh herbs on hand will let you add depth to marinades, interest to salads, and elegance to your dishes.

If you are new to using fresh herbs, the easiest way to begin using them is to substitute them for dried herbs. In general, the flavour of fresh herbs is brighter and cleaner than the flavour of dried. The flavour of dried herbs diminishes over time, so using fresh herbs in your recipes ensures that you get maximum flavour out of your dish. Substituting fresh herbs for dried in your go-to chicken dishes will wake up your tastebuds and open your eyes to a wide array of flavour possibilities.

As a rule of thumb, one tablespoon of chopped fresh herbs is equivalent to one teaspoon dried. If added to a soup or a sauce, fresh herbs should be added just before serving. Try adding a few leaves of chopped fresh basil or a couple of sprigs of tarragon to an Alfredo sauce, or whole basil and parsley leaves to a grilled chicken salad. Adding leafy herbs to the greens in salad is an easy way to determine which herbs you like best. Fresh herbs are wonderful in marinades, too. Try substituting fresh oregano for dried in a Greek chicken marinade for wonderfully authentic flavour.

Once you begin growing and using fresh herbs in your favourite dishes, you’ll want to experiment with all sorts of flavour combinations. Tomatoes and basil are a classic combination, as is apple and sage. Cheddar and rosemary pair beautifully, as do cucumber and mint, and strawberries and tarragon. Everyday recipes will soon become gourmet classics for your family when you start using fresh herbs!

If your childhood was anything like mine, the phrase “chicken burgers” conjures up visions of frozen, tasteless patties, cooked until completely dry and made palatable by loads of condiments. That may not be the association for everyone, but there’s no denying that chicken burgers don’t enjoy the same place on the grill that other types of burgers do.

That’s a shame for a lot of reasons. Of course, chicken is lower in saturated fat, which will keep your doctor happy, but chicken also has a completely different flavour that opens it up to a lot of possibilities when it comes to the grill.  Here are a few tips to make sure your chicken burger memories are far more positive than mine.

Keep it Chunky

The ground chicken you buy in the store is ground quite fine. If you have the luxury of a meat grinder, aim for a medium to coarse grind, and be sure to mix dark and white meat together to amplify flavour and keep it moist on the grill.  A fine grind is okay if that’s all you can get, but if you have the choice, the final product will be much more moist with a larger grind.

Fat’s Where It’s At

Yes, chicken has less fat, but on the grill, fat is flavour, so you can afford to mix a bit more in.  A slice or two of chopped thick-cut bacon mixed with your chicken will maximize flavour and moistness, without adding too many calories. Also, be sure to add an egg yolk as a binding agent.

Don’t Skimp on the Fresh Herbs

Chicken burgers are a great medium to highlight summer flavours like fresh rosemary or tarragon. Other bright flavours like citrus also come through beautifully, so be sure to experiment with some non-traditional additions.

Green Your Burger

Your mom knew it, and so do you. If you want to grow up big and strong, you have to eat your greens. But, if you’re anything like me, sometimes to eat like a grown-up, you need to hide things from your inner child. Add a handful of baby spinach leaves to your burger mixture, and you’ll get the nutrients and flavour without feeling like a giraffe.

Get Stuffed

Like any other burger, chicken burgers taste amazing stuffed. When forming your patties, fill with a bit of blue cheese, some mushrooms pan-fried with butter and garlic, some roasted red peppers or anything else that tickles your fancy. Since you don’t have to add much, it’s a great way to boost the flavour of your burger without adding a tonne of calories.

Leave the Mustard in the Fridge

This isn’t your traditional burger, so why dress it like a traditional burger? For condiments, mix it up with Asian flavours like peanut sauce or a bit of Teriyaki, or add a bit of Southwest flavour with some salsa and avocado. Sure, you can do the relish thing, but what fun is that?

So there it is. Chicken burgers can be just as delicious and versatile as their burger brethren – you just need to change your perspective a little.  Whatever you decide to dress it up with, I’ll leave you with this basic recipe for the burger mixture:

1lb ground chicken
2 shallots, minced
1 clove garlic, minced
1 egg yolk
1 Tbsp Extra Virgin Olive Oil
Kosher salt and fresh cracked pepper to taste

Directions: Mix it up with your hands and form into patties.  To cook, grill on high for one minute on each side to sear, and then reduce heat to medium-low and flip every 2 minutes until cooked through.

Not everyone likes cooking, and for some, it’s little more than another chore that needs to be done on a nightly basis. For some couples, married or otherwise, the job of making dinner often falls to one or the other, which works for some, but if you can manage it, cooking as a couple is rewarding for a number of reasons.

First, it’s more quality time you get to spend together. Cooking isn’t rocket surgery, so the time you spend chopping and stirring is a great time to get caught up.

Second, it means that both of you are in charge of what you eat. Whether you’re watching your waistline or your budget, or your just want to be more mindful of the fuel you put into your body, having both of you engaged with what you’re putting on the table will ensure that you don’t end up stuck in a rut.

Third, you’ll both become better cooks, and that makes eating good food a lot easier. If you’re both beginners, the experience of learning together can bring you closer, and if one of you is more experienced, the other can learn while improving their fundamentals, such as knife skills and other prep.

A lot of “couples” guides recommend cooking together on dates and special occasions like Valentine’s Day, which is great, but why discount the other 364 days of the year? The more you cook together, the more of a rhythm you’ll develop.

Sure, cooking dinner isn’t going to replace that romantic weekend at a bed and breakfast, but with a little practice, cooking dinner together could make every night feel a bit more like date night.

About 10 months ago, I gave birth to a bouncing baby boy.  He’s grown so much now and I’m excited about every new thing he learns – it’s an amazing thing to see just how much he’s changed.

From the first day, one of the things my husband and I agreed on was breastfeeding*.  We exclusively breastfed (well, I did) until he was six months old and his doctor cleared him to start solids, which we did – and boy howdy, can this kid eat!

While I’m still breastfeeding, his appetite for solids is growing almost as quickly as he is.  We started with basic rice cereal and quickly moved into other grain cereals – all fortified with breastmilk.  Then came the veggies, then the meat and finally, the other things that make exploring new flavours so exciting.

We’re careful to avoid nuts, egg whites and honey. Nuts and egg whites can create serious allergies before at least one year and honey can contain bacteria that older children and adults can process, but can create a risk of botulism in infants.

We’ve also made the choice not to feed any jarred foods and to make almost all the food for His Highness at home. I was sure that this would mean that I’d be in the kitchen all the time, but I was surprised at how quick and easy it can be to provide the baby with food that I make myself.

To be honest, too, I estimate that by breastfeeding and making our own food, we’ve saved hundreds, if not thousands, of dollars so far.

So, every week, I spend a little time getting the baby’s foods for the week ready. This way, I know what’s in his food, how’s it’s been prepared and what nutrients he’s getting. It’s not that big a time commitment, and in fact, sometimes my little guy keeps me company while I work, so it’s kind of fun!

It’s really proven to be the right solution for us.

Over the next little while, I’ll be writing to let you know how I did it.

We’d be glad to get your feedback too!

* Not using formula was our choice and certainly not a judgment of other choices that parents may make

We try to keep up with as many Canadian food bloggers as we can, and these are just a few of the mouth-watering posts we came across this month. Enjoy!

Indian Butter Chicken-Murgh Makhani [http://www.seasaltwithfood.com/2010/07/indian-butter-chicken-murgh-makhani.html]

Butter Chicken, though not exactly a diet dish, is one of our favourite chicken dishes. Over at Sea Salt with Food, Angie whips up a delicious-looking butter chicken recipe from leftover Tandoori Chicken. If only our leftovers looked this good.

Pan Roasted Cilantro-Mint Marinated Chicken Thighs [http://chowtimes.com/2010/07/25/pan-roasted-cilantro-mint-marinated-chicken-thighs/]

Chicken thighs are often overlooked at dinner, which is a shame, since they are economical and loaded with nutrients and flavour. Suanne at Chow Times has a great dish featuring chicken thighs with a middle-eastern flair.

Chicken with Curried Tomato Almond Sauce [http://duckandcake.blogspot.com/2010/07/daring-cooks-challenge-chicken-with.html]

This recipe from the oddly-named Roast Duck and a Big Gooey Cake has our mouths watering. Almond butter is one of our favourite things (from scratch, no less) and the mix of tomato and curry to this dish sound amazing.  Eliz provides step-by-step photos as well, which is brilliant for a recipe you’ve never tried before.

If you have a Canadian food blog, or know of one that we should be reading, let us know about it in the comments!