Fruits in season
Apples, blueberries, grapes, muskmelon, nectarines, peaches, pears, plums, raspberries, strawberries, watermelon.
Vegetables in season
Artichoke, Asian vegetables, beans, beets, bok choy, broccoli, carrots, cauliflower, celery, corn, cucumbers, eggplant, lettuce, mushrooms, onions, peppers, potatoes, pumpkin, spinach, sprouts, squash, tomatoes, zucchini and more! For a full list, visit www.foodlandontario.ca.
5 easy tips to invite kids in the kitchen
- Give them a bird’s-eye view. Provide each child with a stable step or stool, just high enough to allow them to safely reach the counter or table. Even if there isn’t anything for them to do, they’ll still enjoy watching you cook and it’s a great opportunity to chat.
- Dress for the job. The right outfit makes all the difference. A kid-sized apron, a mini chef’s hat or just one of dad’s big old shirts will help keep clothes clean and get your little assistant into the cooking mood.
- Get everyone helping. Assign cooking tasks to your kids depending on age, ability and level of experience in the kitchen:
- Toddlers can help wash vegetables and tear the ingredients for salads.
- Three- or four-year-olds can help mix ingredients in a bowl, form the dough for cookies by hand or roll meatballs.
- Five- to seven-year-olds are usually able to measure ingredients, cut veggies and cheese with a blunt knife or even locate ingredients by reading the labels.
- And children eight years and older are generally capable of using a microwave or oven with supervision, peeling and cutting up vegetables, shredding cheese and preparing kid-friendly recipes almost entirely by themselves.
4. Offer some tools. Give your child his or her very own set of measuring cups and spoons. Brightly coloured plastic utensils make it fun to measure and mix ingredients. If you have more than one child, make sure each one has a different colour, to avoid squabbles.
5. And finally – keep your sense of humour! Spilled some milk? Dropped an egg? It’s all part of the process. After all, cleaning up can be fun too.
Think small – really small: While you’re busy making a family-sized macaroni-and-cheese casserole, let your child spoon some of the mixture into a tiny baking dish, just for his own self. Invest in a miniature muffin pan so your child can make little baby muffins, or breakfast frittatas. Pick up a mini loaf pan in which to bake a kid-sized banana bread. Everyone knows that tiny food is just more fun to make and eat.
Prep ahead: keep Ontario carrot and celery sticks, broccoli and cauliflower handy in your fridge for quick-energy snacking any time of the day.
Prep and freeze: Have your “in season” freshness all year long. For tips on picking, prepping and storing, visit www.foodlandontario.ca
Snacking 101: Eat the colours of the rainbow
10 quick and easy ideas for the new chefs, using fresh and local produce.
Top your favourite pancakes with Ontario juicy fresh fruit like blueberries, raspberries, or peach and nectarine slices. Pour on the Ontario maple syrup!
Add sliced fresh Ontario peaches, nectarines or plums to your morning cereal … yum.
For a snack in a glass, whirl Ontario peaches or berries with yogurt and Ontario honey in a blender.
Bagels n’ More
Top bagel halves with cream cheese and thinly sliced Ontario apples, pears, peaches or cucumbers.
Ants on a Log
Fill cavity of Ontario celery stick with peanut butter or cheese spread. Dot with raisins or chocolate chips.
Mr. Potato Head
Top steaming hot baked Ontario potatoes with homemade salsa, broccoli and cheese or sour cream and chopped green onions.
Veggie Fried Rice
Sauté cooked rice with diced Ontario onion, carrot, sweet pepper and zucchini. Season with soy sauce.
Very Veggie Nacho
Top nacho chips with cheese and diced Ontario onion, sweet peppers, tomatoes and mushrooms. Microwave to melt cheese.
Dice and slice a variety of Ontario sweet green or red peppers, mushrooms, broccoli, onions and tomatoes and toss on a store-bought pizza crust, add cheese and bake.
Kids love food on a stick. It’s fun to make, fun to eat, and looks really cool. Even your littlest cook can spear cubes of cheese, cherry tomatoes or chunks of ham on a bamboo skewer. Everyone can create their own Salad on a Stick. Arrange them on a plate with a puddle of your favourite dipping sauce.
Kids love muffins!
Morning Glory Muffins
These tasty and nutritious muffins are a great way to start the morning! https://www.ontario.ca/foodland/recipes/morning-glory-muffins
*Tip: Double the recipe and freeze.
- 1-1/2 cups (375 mL) all-purpose flour
- 1/2 cup (125 mL) packed brown sugar
- 1/3 cup (75 mL) toasted wheat germ
- 2-1/2 tsp (12 mL) cinnamon
- 1-1/2 tsp (7 mL) baking powder
- 1/2 tsp (2 mL) salt
- 1/4 tsp (1 mL) baking soda
- 2/3 cup (150 mL) Ontario Organic Milk
- 1/3 cup (75 mL) vegetable oil
- 2 Ontario Organic Eggs, beaten
- 1 tsp (5 mL) vanilla
- 2 cups (500 mL) peeled and finely chopped Ontario Organic Apples (2 medium)
- 2 cups (500 mL) finely grated Ontario Organic Carrots (2 to 3 medium)
- 1/2 cup (125 mL) each shredded coconut, raisins and chopped pecans
In medium bowl, mix together flour, sugar, wheat germ, cinnamon, baking powder, salt and baking soda; set aside.
In large bowl, whisk together milk, oil, eggs and vanilla. Stir in apples, carrots, coconut, raisins and pecans. Stir in dry ingredients just until combined; do not over-mix (batter will be thick).
Spoon batter into lightly greased or paper-lined muffin cups. Sprinkle with Cinnamon Sugar Topping (recipe below). Bake in 400°F (200°C) oven for 20 to 22 minutes or until firm to the touch. Cool pan on wire rack for 5 minutes. Remove from pan, serve warm or cold.
Cinnamon sugar topping
In small bowl, mix together sugar and cinnamon; sprinkle over tops of muffins before baking.
For more muffin recipes and other fresh ideas, go to www.foodlandontario.ca