Stock up on seasonal produce this summer
It’s starting! That small window we lucky Ontarians have from about June to October when we can go to the supermarket, farmers market, or even head straight to the farm to pick up a wide array of wholesome, fresh, local fruits and vegetables.
As a dietitian, a trip to the produce aisle this time of year just about beats Christmas morning.
There are several reasons why I love local produce.
First and foremost, food tastes best when it is harvested at optimal quality.
When we purchase foods that have travelled a long way — strawberries from California in January, for example — we often compromise on the flavour, colour and juiciness.
While it is nice to have an array of fruits and vegetables available year-round, imported produce, like those west coast berries, typically has to be picked a little earlier, temperature-regulated or treated to keep from ripening, and travel thousands of kilometres to get to our grocery store.
This brings me to a second reason to love local: We save a lot from an environmental standpoint by not purchasing foods that cost as much in fuel and kilometres to get here.
So how do we optimize that short window for seasonal fruits and veggies?
One word: Preservation.
Its something our ancestors have been doing for centuries. Whether it’s curing meats, canning peaches, jarring tomatoes or drying herbs, all these methods help to extend the shelf life of otherwise perishable foods.
Not all of us, myself included, have weeks or days to spend canning and jarring, or a proper cellar for curing meats and drying herbs. Fear not — the easiest, cheapest, and least time-intensive method to store most local fruits and vegetables is freezing.
Freezing produce also helps preserve nutritional integrity and doesn’t require any added salt or sugar.
Most items only take a few minutes to prepare for the freezer, so I encourage you to take some time this summer and try your hand at freezing your favourite local food next time it’s on sale at your grocery store.
These are my six favourite freezer-friendly Ontario foods and some tips on how to keep them stocked year-round:
1. Raspberries, blueberries, strawberries (June to October)
Berries are in season from about June to October, with blueberries having the shortest window (July-September). Berries are one of the easiest fruits to freeze, simply rinse and pat dry.
For strawberries, remove the leaves, and either leave whole or slice. Lay on a parchment-lined cookie tray in the freezer until frozen (at least four hours). Remove from tray and transfer to a resealable plastic freezer bag. Keep frozen until needed. Frozen berries work well in smoothies, desserts, baking and as yogurt or cereal toppings.
2. Peaches (July to September)
Peaches stay best when they are blanched, cooled and frozen. This is easier than it sounds and takes about an hour from start to finish, plus freezing time.
First, bring a large pot of water to a boil over medium-high heat. While water is heating prepare an ice bath of about ½ ice and ½ cold water. Using a paring knife, make a small, shallow X in the bottom end of each peach (this will make them easier to peel).
Using a slotted spoon, lower the peaches into the boiling water. Leave immersed for 30 seconds, then transfer to ice bath using a slotted spoon. Gently rub the skin from the peaches and peel it off, the skin should fall off very easily.
Slice peaches and toss to coat with a little lemon juice (alternatively, orange juice can be used). Lay on a parchment-lined cookie tray and freeze (at least four hours).
Remove from tray and store transfer to a resealable plastic freezer bag.
Frozen peaches work well in smoothies, desserts, baked goods and as a yogurt or oatmeal topping.
3. Fresh herbs (May-October or year-round with an indoor herb garden)
Fresh herbs are easy to grow in even if you don’t have a lot of space because you can keep them in small pots on your windowsill or porch. I have found that by having a small, low maintenance pot of herbs on my porch in the summer, I am able to grow enough basil, oregano and parsley for all my cooking needs throughout the winter months.
Most herbs can be frozen by washing, patting dry, removing the stems then freezing on cookie sheets, and then placed in freezer bags, similar to berries. They can also be frozen in ice cube trays with broth or oil to use for soups, stews, or casseroles.
Another method I like to use for basil, is making a fresh pesto and freezing the pesto in ice cube trays.
Once frozen, the pesto, or herbs frozen in oil/broth, can be transferred to freezer bags and labelled/dated for later use.
4. Zucchini (July to October)
Shred and pack in freezer bags or containers. Store in freezer. When ready to use, thaw and drain before proceeding with recipe. Grated zucchini works well in casseroles, sauces, soups and baked goods.
5. Peppers (Field: July to October. Greenhouse: February to December)
Slice and lay on a tray in the freezer until frozen. Remove from tray and store in a resealable freezer bag in the freezer. Pull out what you need for recipes. If you are feeling a little more chef-inspired, you can prepare and freeze roasted peppers as well.
Roast peppers in the oven or on the barbecue and divide into small containers or resealable bags. Label and date and keep frozen until ready to use. Defrost overnight in the fridge when needed. Fresh sliced peppers work well in fajitas, stir fries or casseroles. Roasted peppers work well on pizzas, in dips, sauces and soups or just as they are on a fresh baguette.
6. Tomatoes (Field: July to October. Greenhouse: February to December)
Believe it or not, you don’t have to jar or can tomatoes to preserve them. These are a forgiving and versatile fruit that can be frozen whole, sliced, chopped or puréed.
If you have a surplus ripening on your counter, simply wash whole, remove stems and freeze in resealable bags (no need to peel).
Frozen fresh tomatoes may be used in any cooked-tomato recipe, and work best in sauces, soups and stews.
Alternatively, you can make a fresh tomato sauce or soup and freeze in containers for later use.
So, remember, next time you see a great deal on fresh produce, or if you happen to have a bit of a green thumb, don’t worry about having to spend hours canning and jarring.
Freezing seasonal produce is a simple and economical way to make local last year-round.
There’s no reason we shouldn’t all have local Ontario strawberries on a snowy January morning. Check out my blog on enjoyyourfoodrd.com for easy fresh pesto and tomato soup recipes.
For more information on what’s in season and where to get local produce, Foodland Ontario has a great seasonal produce guide: ontario.ca/foodland/foodland-ontario
Nicole Pin is a registered dietitian in Burlington. Nicole’s practice embraces the principles of mindful and intuitive eating to bring about sustainable and positive change with clients. For more information visit: enjoyyourfoodrd.com. Special to The Hamilton Spectator