Eating locally during Ontario winters can be tough, but it is a great time to try new local vegetables and recipes.
Not only does this reduce our ecological footprint, it supports our neighbours (hardworking farmers), builds community and can be much cheaper than buying vegetables from Spain, Mexico or California.
The vegetables brought to Ontario from miles away are picked before their nutrients, taste, texture and colour have been fully developed.
This can mean they have less health benefits than local foods, which are picked when they are fully ripe. Studies have shown just knowing more about the types of foods grown locally leads to an increased consumption of fresh fruits and vegetables, which can lead to a healthier diet and reduce obesity and the diseases associated with it.
To see what produce is available in Ontario during the winter months visit the Foodland Ontario website at www.foodland.gov.on.ca. This month work local parsnips and leeks into your diet.
Nutritional tips, fun facts
Parsnips are part of the parsley family. Other members of this family include carrots, fennel, dill and celery.
Parsnips contain potassium, fibre and vitamin C and are also a good source of folate.
Many of the beneficial flavour compounds of the parsnip are found just under the skin, this is why many recipes call for parsnips to remain unpeeled.
Leeks, like garlic and onions, belong to the allium family. They contain many beneficial compounds, which have been shown to reduce “bad” cholesterol levels and reduce the risk of certain types of cancers.
Preparing parsnips
Trim tops and root ends. Rinse and scrub the skin.
Leave whole, slice, dice, cut into sticks or shred.
Boil, steam, bake, microwave or stir-fry.
Serve raw or add to stews and soups.
Preparing leeks
Leeks must be cleaned well. Slice in half lengthwise and clean each leaf under cold running water to remove dirt.
Leeks can be cooked by sautéing or you can add them to soups to kick up the flavour.
Raw leeks may be thinly sliced and added to salads. They also partner well with fish, poultry and cheese.
Parsnip, leek
and carrot soup
Adapted from Foodland Ontario. Makes six to eight servings.
3 tbsp olive oil
3 well washed leeks; use white and pale green part, sliced
4 sliced, large carrots
2 sliced, large parsnips (unpeeled)
2 peeled & chopped apples
1/4 cup chopped fresh dill
2 ½ cups low sodium chicken or vegetable stock
1 tsp granulated sugar
4-5 cups milk
pepper
dill sprigs
In large saucepan, heat oil over medium heat. Add leeks, carrots, parsnips and apples and cook about five minutes, stirring often. Cover, turn down heat to low and cook 10 minutes to soften vegetables.
Stir in dill, chicken or vegetable stock and sugar, bring to a boil, reduce heat, cover and simmer until vegetables are very tender (about 15 to 20 minutes).
Cool slightly. Purée vegetables in blender or food processor with half of the milk. Return soup to saucepan and stir in remaining milk. Heat through but do not boil. Season to taste with pepper and thin with additional milk, if desired. Garnish with dill sprigs.
For more information about the free services offered by the Minto-Mapleton Family Health Team visit www.mmfht.ca or call the Drayton office at 519-638-2110, or the Clifford office at 519-327-4777 to book an appointment.
