50


Nutritious autumn eats


It’s the beginning of the season for comfort food


"We all have to eat to live," as former Delta South


MLA Val Roddick tirelessly said. The urge is key to survival. The trick is to make sure that as much as possible of what we eat is


Jude’s Kitchen JUDIE STEEVES


helpful, not harmful for our body’s growth, development, repair and maintenance. As parents, when we choose to bring children into the world we take on the responsibility to ensure our offspring are eating food that will help them to grow strong, healthy bodies. We have the same responsibility to maintain our


own bodies by supplying food that contains the nutrients needed for continued good health, instead of supplying empty calories. When we focus on including lots of locally grown,


fresh plant products in our diet, in addition to the necessary fresh proteins, we’re being responsible about looking after our bodies at the same time as we support our local economy and neighbours. Fall is one of the best times of the year to stock up on the best, most-local foods possible as a diverse variety of foods are being harvested throughout BC. What can’t be eaten immediately can be frozen, canned, dried, or preserved in brine, sugar or oil to be enjoyed when summer is but a memory and either cold rain or snow is falling on the fields, pastures, orchards, vineyards and farms of the province.


September is also a time of renewal as the


weather cools and the days begin to shorten and our appetites turn to more comforting, heavier meals. Youngsters return to school and life begins to become more regimented again. Courses, sports, recreational, arts and cultural


activities get underway and a busier attitude is in the air.


That calls for better meal planning that matches


everyone’s activities, yet maintains a healthy diet. I find it all starts with the regular purchase of


food, because what’s in the fridge, freezer and cupboards is what gets eaten. So, if your grocery cart fills up with snack bars, pop and processed foods, your body will, too. Instead, concentrate on your purchase of fresh fruit and vegetables; local meats, chicken, dairy products and seafood because that’s what you’ll eat, and what you’ll feed your family. The official start of autumn is September 23 and


the beginning of longer hours of dark instead of light each day. Make the most of it.


WEEKLY FARM


NEWS UPDATES


Sign up for FREE today. H


Helping You YOUR


COUNTRY LIFE IN BC • SEPTEMBER 2019


STUFFED SPAGHETTI SQUASH A healthier carrot cake makes birthdays extra special! JUDIE STEEVES PHOTO


If your squash is half the size, simply divide the other ingredients in half, too. 4 lb. (2 kg) whole spaghetti squash


1/2 c. (125 ml) Parmesan or Havarti cheese 1/2 lb. (225 g) lean ground beef 1 garlic clove 2 green onions


1/3 c. (75 ml) cream


• Place whole squash uncovered in dish in the microwave, and cook on high for 10 minutes. • Remove and slice the squash in half lengthwise and remove all the seeds and membrane. Put both halves, open side up, in the dish with a half-cup or so of hot water in the bottom, and cover it.


• Microwave on high for another 12 minutes or so, then let stand for a couple of minutes. The strands of squash should come away from the shell fairly easily with a fork or two. Remove them all and put in a large microwave-safe bowl.


• Toss hot squash with the butter and cheese. Serve this way as a vegetable or make a light meal of this by adding the meat and other ingredients:


• Saute the ground beef with chopped onions until browned and the onion is limp. Add a minced garlic clove and stir for a couple of minutes.


• Chop up green onions. Beat egg in cream. Toss meat mixture, peas, egg and cream with hot squash. • Microwave, covered, for a further 5-10 minutes on high until everything's well heated and slightly thickened. This is attractive mounded back into the squash shells to serve. Serves 4.


HEALTHIER CARROT CAKE


I reduced the sugar that’s used in most carrot cake recipes and used low-fat yogurt instead of some of the oil that’s generally called for. I added some whole grains too, and everyone still thought it was terrific.


3/4 c. (175 ml) white flour 1/4 c. (60 ml) oat bran


1 tbsp. (15 ml) baking powder 1 tsp. (5 ml) baking soda 1/2 tsp. (3 ml) salt


1/2 tsp. (3 ml) allspice 3 eggs


1/4 c. (60 ml) olive oil 1 apple


FARM NEWS


3/4 c. (175 ml) whole wheat flour 3/4 c. (175 ml) brown sugar 1 tbsp. (15 ml) cinnamon


1 tsp. (5 ml) fresh, finely-grated ginger 1/2 tsp. (3 ml) nutmeg


1/2 c. (125 ml) chopped pecans 3/4 c. (175 ml) plain, fat-free yogurt 2 c. (500 ml) grated carrots


• Pre-heat oven to 350°F. Grease and flour a 9x13-inch pan, or line it with parchment paper. • Combine all the dry ingredients with the chopped pecans or walnuts in a large bowl and whisk together to combine thoroughly.


• In a smaller bowl, whisk the eggs and add the yogurt and olive oil, combining until nice and smooth. • Grate the carrots, three or so large ones, and core the apple and grate it. • Add wet ingredients to dry and briefly stir until completely combined, then fold in the carrots and apple. • Scrape batter into the pan and smooth out. • Bake for 30 to 35 minutes, or until a toothpick comes out clean when inserted into the cake. Let cool on a wire rack and ice with a cream cheese icing (below) or just dust with icing sugar. The cake freezes well.


CREAM CHEESE ICING 1 8-oz. (250 g) pkg. cream cheese 3 1/2 c. (625 ml) icing sugar


1 tsp. (5 ml) lemon juice (optional)


• Beat softened cream cheese and butter until smooth and add icing sugar, by thirds, until the icing is smooth and creamy. Add vanilla and beat until well-combined. Add lemon juice if you like it less sweet.


1/4 c. (60 ml) butter 1 tsp. (5 ml) vanilla


2 tbsp. (30 ml) butter 1 onion


1/2 c. (125 ml) peas 1 egg


Page 1  |  Page 2  |  Page 3  |  Page 4  |  Page 5  |  Page 6  |  Page 7  |  Page 8  |  Page 9  |  Page 10  |  Page 11  |  Page 12  |  Page 13  |  Page 14  |  Page 15  |  Page 16  |  Page 17  |  Page 18  |  Page 19  |  Page 20  |  Page 21  |  Page 22  |  Page 23  |  Page 24  |  Page 25  |  Page 26  |  Page 27  |  Page 28  |  Page 29  |  Page 30  |  Page 31  |  Page 32  |  Page 33  |  Page 34  |  Page 35  |  Page 36  |  Page 37  |  Page 38  |  Page 39  |  Page 40  |  Page 41  |  Page 42  |  Page 43  |  Page 44  |  Page 45  |  Page 46  |  Page 47  |  Page 48  |  Page 49  |  Page 50  |  Page 51  |  Page 52