by Teresa Makarewicz, P.H.Ec.
It’s a fact! Canadians waste food – especially fresh produce. With careful planning, and proper storage, families can save money and time and always have nutritious produce on hand for quick and healthful meals.
Tips to Reduce Waste, Save Money and Enjoy More Produce
Some Fruits and Vegetables Need Special Attention
Vegetable Garden Soup
This flavourful, nutrient-packed soup served with a thick slice of whole grain bread is sure to satisfy.
8 cups (2 L) ‘low-sodium’ chicken or vegetable broth
2 large baking or yellow-fleshed potatoes, peeled and diced (about 3 cups/750 mL)
2 leeks, white and light green parts only, thinly sliced
2 cups (500 mL) thinly sliced green cabbage
2 cups (500 mL) small cauliflower florets
3 carrots, sliced
2 stalks celery, sliced
1 bay leaf
1 can (19 oz/540 mL) white kidney beans, drained and rinsed
1/3 cup (75 mL) each, chopped fresh dill and fresh parsley
1/4 tsp (1 mL) freshly ground pepper
Salt to taste
In a large pot, combine broth, potatoes and leeks. Cover and bring to boil over high heat. Add cabbage, cauliflower, carrots, celery and bay leaf. Cover and return to boil. Reduce heat to medium-low. Simmer gently for 20 minutes or until vegetables are tender-crisp. Add beans, dill, parsley, pepper and salt to taste. Simmer, uncovered for 10 minutes or until beans are heated through. Remove bay leaf and serve.
To store, let cool for 30 minutes; refrigerate, uncovered, in a shallow container until cold. Cover and refrigerate for up to 3 days. Reheat slowly. Makes 8-10 servings.
Helpful Hints: Substitute kidney beans with 2 cups (500 mL) frozen lima beans.
Fresh herbs are a must in this recipe and can be increased to suit your taste.
No leeks? No worries. Use 1 cup (250 mL) chopped shallots or cooking onion.
Teresa Makarewicz, P.H.Ec. is an Ancaster-based Professional Home Economist and owner of Foodgroups Consulting. An expert in recipe development, testing, food styling and media presentations, Teresa has focused much of her food and nutrition career teaching consumers how to use local produce. She is a member of the Ontario Home Economics Association.
The Ontario Home Economics Association (OHEA), a self-regulated body of Professional Home Economists, promotes high professional standards among its members so that they can assist families and individuals to achieve and maintain a desirable quality of life.
For further information, contact:
Ontario Home Economics Association, (OHEA )
14 Totten Place, Woodstock, ON N4S 8G7
The Ontario Home Economics Association, a self-regulating body of professional Home Economists, promotes high professional standards among its members so that they may assist families and individuals to achieve and maintain a desirable quality of life.