Foodsmiths In Season

Ontario Potatoes

Nutrition

Potatoes are cholesterol-free and sodium-free, with only 110 calories per 5.3oz serving.

Potatoes are fat-free, gluten-free, plant-based, affordable, and a quality carbohydrate. They are an excellent food choice for people with celiac disease or a gluten sensitivity.

Potatoes are a versatile root vegetable and a staple food in many households. Potatoes are cheap, easy to grow and packed with a variety of nutrients.

Tip: Look for firm, dry, well-formed potatoes, free from bruises, dark spots, cuts, cracks and sprouted eyes. Handle sweet potatoes with particular care as they bruise easily.

Ontario Buttercup Squash

Nutrition

Buttercup squash is a powerhouse of carotenoids and vitamin-A. It is a low-calorie squash variety that holds just 34 calories per 3.5oz (100 g). It is also an excellent source of soluble and insoluble dietary fiber.

Buttercup is a annual trailing vine, spreading on the ground, just like field pumpkins. Buttercup features dense, starchy, grainy, orange-yellow flesh. Its flavor and texture are often described as a reminiscence of sweet potatoes. Tip: Buttercup has a thick, hard rind. It can be stored for up to six months in a cool dry place!

Ontario Apples

Nutrition

One medium apple, provides 95 calories and 4 grams fiber. Apples have several benefits, including improved heart health and a lower risk of cancer and diabetes. Apples compliment a healthy weight loss, largely due to their high fiber and low calorie counts.

Apples are among the most popular fruits in the world. The apple tree now grows in almost every corner of the globe. Apple varieties range in color (from red, pink, green to golden), flavor (sweet to sour), and texture (soft to crisp). Tip: Remove overripe apples as they give off ethylene gas causing nearby apples to ripen too quickly and spoil!

Ontario Pears

Nutrition

One medium pear has about 100 calories, is a good source of fiber and a source of Vitamin C, potassium and folacin. Pears offer dietary fiber, including prebiotics, which promotes bowel regularity, constipation relief, and digestive health. To get the most fiber from your pear, eat with the skin on.

Bartlett, the most common pear world-wide, is bell-shaped, sweet and soft with a light green skin that turns yellow when ripe. Pears don’t ripen well on the tree, they are harvested when mature and allowed to finish ripening under controlled conditions.

Tip: Their flavor is best when cool, refrigerate and use within a couple of days of purchase.

Ontario Pie Pumpkins

Nutrition

A one-cup serving of cooked pumpkin (245g) that is boiled and drained with no added salt provides 49 calories, 1.8g of protein, 12g of carbohydrates, and 0.2g of fat. Pumpkin is a great source of vitamins A and C, potassium, and phosphorus.

recipe:

To choose a pumpkin for cooking, look for one labeled “sweet pumpkin” or “pie pumpkin.” They are usually smaller, less watery, and sweeter. Use pumpkin to make various breads, pies, soups and casseroles.

Fun Fact: “Pumpkin” first appeared in the 17th century when the Cinderella fairy tale was written.

Cut Oats!

Ontario (On-The-Stalks) Brussels Sprouts

Nutrition

One cup of boiled Brussels sprouts provides 56 calories, 4g of protein, 11g of carbohydrates, and 0.8g of fat. Brussels sprouts provide over 100% of your daily value for vitamins C and K in a low-calorie, nearly fat-free package. They are also high in fiber, potassium, magnesium, and vitamin A.

Buying a stalk of Brussels sprouts come with an added benefit: they stay fresh longer. You can steam, roast, stir-fry or shred them to use in slaws and salads!

Tip: When cooking, turn the sprouts every so often to prevent burning. Look for a vibrant green colour with few golden brown spots.

Ontario Honeynut Squash

Nutrition

1/2 squash serving provides 114 calories, 1.8g of protein, 20.9g of carbohydrates, and 3.7g dietary fiber. They have twice the amount of beta-carotene of butternut squash!

Honeynut Squash contains calcium, copper, iron, phosphorus, potassium, and zinc.

Honeynut squash is mix of a butternut and buttercup squash. It averages about half the size and is significantly sweeter. It has dark tan to orange skin and orange fleshy pulp.

Tip: This squash quickly loses its flavor so eat fresh!

Tip: Simply roasting this squash will enhance the natural flavor!

with Maple &

Ontario Delicata Squash

Nutrition

Delicata contains 39 calories in a 1-cup serving and is a powerhouse of carotenoids and vitamin-A.

Fresh Delicata squash holds more vitamin C than a pumpkin. Its peel is a good source of soluble and insoluble dietary fiber.

Delicata squashes are known for having cream or pale orange exteriors with green or dark orange stripes and tastes pleasantly sweet. At home, whole delicata keep for 2 to 4 months or more if stored in a cool dry place.

Tip: Mashed or pureed delicata is a healthy alternative to mashed potatoes.

Ontario Kale

Nutrition

One cup of raw kale provides 7.2 calories, 0.6g of protein, 0.9g of carbohydrates, and 0.3g of fat. Kale is a great source of vitamins A, K, and C, as well as potassium and calcium. Kale is a low-calorie vegetable that is extremely high in fiber.

Kale is a member of the cabbage family and is often labeled a superfood because it is so high in nutrients. Kale is green, but there are also red black and purple varieties. It can be steamed, sautéed, boiled, or chopped used raw in salads.

Tip: Frozen Kale is picked at its peak freshness, which makes them retain more vitamins and minerals.

Ontario Beets

Nutrition

1 cup of raw beets contain 58 calories, 2.2g of protein, 13g of carbs and 3.8g of fiber.

Fiber helps to regulate blood sugars, increases feelings of fullness, and can help lower blood cholesterol.

Beets contain antioxidants which help to reduce inflammation.

Beets are a relative to chard and spinach. But unlike chard and spinach, we consume both the beetroot and the beet greens. Beets are available all year. Their peak season runs from March to October. Choose beets that are small to medium size and feel firm, with smooth skin.

Tip: Fresh beets will have perky, crisp greens.

Ontario Cucumbers

Nutrition

One-half cup of sliced cucumber, with the peel, provides 8 calories, 0.3g of protein, 1.9g of carbohydrates, and 0.1g of fat. Cucumbers are a good source of potassium and vitamins K and C. Cucumbers are crisp and refreshing due to their high water content, 95%!

Cucumbers may be harvested twice per season, in early summer and again before fall. Cucumbers can be eaten fresh or pickled. They can be enjoyed as a low-calorie snack or used to add flavor in a variety of dishes.

Tip: Hydrate your body with a refreshing glass of cucumberinfused water!

Ontario Jerusalem Artichokes

Nutrition

One cup of Jerusalem artichokes provides 110 calories, 3g of protein, 26.1g of carbohydrates, and 0g of fat.

The inulin fiber in Jerusalem artichokes is beneficial for gut health because it helps regulate bowel function while also acting as a prebiotic.

Artichokes look similar to knobby ginger roots. Their texture is like water chestnut when raw and white potato when cooked. Some call the flavor a combination of artichoke and potato, while others feel it tastes like chestnut. Tip: While many foods can be frozen for longer storage, it is not recommended with Jerusalem artichokes.