HEALTHY EATING I FOOD

It’s summer – time to eat your veggies.

Pity those poor souls who don’t enjoy fresh fruits and vegetables. What would summer be without mouth-watering trips to local farmers’ markets or farm-gate operations? What would life be without the complex flavours of produce that was connected to the earth just a day or so before it’s on your table? And that’s not even mentioning the welldocumented health benefits of a diet rich in vegetables and fruits. Yes, summer is a foodie’s nirvana. We have to grab it while it lasts. Foodlink Waterloo Region offers a myriad of ways to find (and devour) local food. Check out its website for ideas and a helpful map: www.foodlink.ca. The Ontario Ministry of Agriculture and Food’s Foodland Ontario, based in Guelph, is also in its element at this time of year: www.ontario.ca/foodland. Here are three recipes from Foodland Ontario. GRILLED CHICKEN AND RASPBERRY SALAD

Fresh raspberries in the dressing and salad make this a colourful, light summer meal. Makes 4 servings Preparation: 25 minutes. Cooking: 10 to 12 minutes 2 cups (500 ml) fresh raspberries 2 tbsp. (30 ml) red wine vinegar 2 tbsp. (30 ml) granulated sugar 1/2 cup (125 ml) olive oil 1/2 tsp. (2 ml) each of salt and pepper 4 boneless skinless chicken breasts 8 cups (2 litres) torn mixed salad greens 1/4 cup (50 ml) fresh coriander, chopped

In a blender, purée one cup (250 ml) of the raspberries, vinegar and sugar until smooth. Strain through sieve into bowl. Whisk in oil, salt and pepper. Remove three tablespoons (45 ml) and toss with chicken; cover and marinate in refrigerator for 30 minutes. Chill remaining dressing.

Place chicken on greased grill on medium-high; close lid and grill for 10 to 12 minutes or until no longer pink inside, turning once. Slice chicken.

Arrange greens on four plates; top evenly with sliced chicken and remaining raspberries. Drizzle with dressing; sprinkle with coriander. Serve immediately.

Nutritional information (1 serving): protein: 28 grams; fat: 25 grams; carbohydrates:15 grams; calories: 393; high source of fibre. WALNUT-CRUSTED TROUT WITH SPINACH PEAR SALAD

Ontario farm-raised trout is mild, delicious, quick to prepare and good for you. Makes 4 servings Preparation: 15 minutes. Cooking: 8 to 10 minutes

For the fish: 4 rainbow trout fillets, with skin (4 oz/125 g each) 2 tbsp. (25 ml) Dijon mustard 1 clove garlic, pressed 1/4 tsp. (1 ml) each salt and coarse black pepper 1/2 cup (125 ml) Panko bread crumbs 1/3 cup (75 ml) finely chopped walnuts 2 tbsp. (30 ml) chopped fresh parsley 1 tbsp. (15 ml) vegetable oil

For the spinach pear salad: 3 tbsp. (45 ml) extra-virgin olive oil 2 tbsp. (30 ml) apple cider vinegar 2 tsp. (10 ml) liquid honey 1 tsp. (5 ml) Dijon mustard 1/4 tsp. (1 ml) each salt and coarse

black pepper 5 cups (1.25 litres) fresh spinach 1/4 cup (50 mL) chopped red onion 1 pear, quartered lengthwise, cored

and sliced crosswise 2 tbsp. (25 mL) dried cranberries or cherries (optional)

Fish: Place fillets, skin side down, on parchment paper-lined baking sheet. In small bowl, combine mustard, garlic, salt and pepper; spread evenly over fillets.

In separate small bowl, combine bread crumbs, walnuts, parsley and oil. Lightly press over mustard mixture. Bake in 425°F (220°C) oven for eight to 10 minutes or until fish is opaque and flakes easily when tested with fork.

Spinach pear salad: Meanwhile, in large bowl, whisk together oil, vinegar, honey, mustard, salt and pepper. Add spinach, onion, pear, and cranberries (if using); toss.

Slide large spatula between skin and flesh and lift trout leaving skin on parchment. Serve with salad.

Tips: Preheat your oven first because this recipe comes together quickly. Ontario trout cooks quickly, so for moist and flaky trout, bake just until opaque. Try the salad with an apple instead of the pear.

Nutritional information (1 serving): protein: 30 grams; fat: 25 grams; carbohydrates:25 grams; calories: 440; fibre: 4 grams; sodium: 740 mg. FRESH PIZZA PARTY SALAD

There’s a good reason why pizza is at the top of the hit parade — flavour, flavour and then flavour. So we have captured all the must-haves in this super salad bursting with bright fresh vegetables and ramped up “Italiano” taste. Serve with garlic pita wedges. Makes 8 servings (16 cups) Preparation: 20 minutes