All About Asparagus

Spring has sprung and so has the asparagus!

Asparagus is one of the first vegetables grown in Manitoba to actually be ready for harvest. It’s picked in the spring (typically May-June) and if you head over to your local grocery store in the spring months you may even find some from your local farms! It’s also during these spring months when asparagus is at its most reasonable price.

When buying asparagus I like to look for thinner stalks because they are often more tender and less woody. I also like to look for bunches of all the same or almost the same diameter so that they all cook in about the same time.

A note on frozen asparagus: as with most veggies we would recommend buying frozen when asparagus is out of season. Frozen varieties are just as healthy as fresh and also usually a better price, especially when asparagus is not in season. Always take a quick minute at the grocery store to compare prices!

Storage

Store asparagus upright in some water in the fridge. You may notice that this is how they’re actually kept in some grocery stores. The container in the photograph below is great, it’s tall and can hold more than one bunch if necessary. This particular one is from Ikea but any tall container, including wide mouth mason jars will work.

Asparagus Storage

How to Prepare

Easy Steam or Boil Asparagus

  1. Remove about half an inch of the ends.
  2. Cut into small pieces, halves, or leave whole.
  3. Add to steamer or steamer basket with a few inches of water underneath, or directly into a pot of water.
  4. Steam or boil for 3-5 minutes. Be careful not to over cook or your asparagus will be mushy!
  5. Toss with about 1 tsp canola oil and a pinch of salt and pepper.

Steamed Asparagus

Easy Roasted Asparagus

  1. Remove about half an inch of the ends.
  2. Toss asparagus with canola oil and a pinch of salt, pepper, and garlic powder.
  3. Spread out onto a baking sheet and top with 2-3 slices of lemon.
  4. Roast at 375F for 10-15 minutes. Roasted Asparagus
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Almond Flax Granola

Almond Flax Granola

This easy to make Almond Flax Granola combines whole grain oats with flax to bring you a delicious granola that is family-friendly and full of fibre.

Almond Flax Granola

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Almond Flax Granola
A delicious, family-friendly granola packed with omega-3 fatty acids and fibre!
Course Baking
Servings
Ingredients
Course Baking
Servings
Ingredients
Instructions
  1. First, preheat the oven to 300F and line a baking sheet with parchment or a Silpat.
  2. In a large bowl, combine oats, almonds, and flax. Set aside.
  3. In a small bowl, combine maple syrup, canola oil, vanilla extract, and salt.
  4. Add maple syrup mixture to dry ingredients and mix until coated.
  5. Spread mixture in a thin layer on the baking sheet and bake for 30 minutes. Remove from the oven and stir every 10 minutes.
Recipe Notes

Store your granola in an air-tight container; a mason jar works well. It will keep for a few weeks at room temperature (if it lasts that long!).

PHEc Tip: Keep your milled flax seed in the freezer to lengthen it's shelf life.

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Whole Wheat Chocolate Chip Muffins

Everyone loves a good chocolate chip muffin!  Here is a super simple recipe and they are made with whole wheat flour.

 

Recipe Notes

This recipe was adapted from King Arthur Flour’s Golden Chocolate Chip Muffins recipe.  It was tested with buttermilk, as well as regular milk, and the results were consistent.

 


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Whole Wheat Chocolate Chip Muffins
Course Baking
Prep Time 10-15 minutes
Cook Time 30-32 minutes
Servings
muffins
Ingredients
Course Baking
Prep Time 10-15 minutes
Cook Time 30-32 minutes
Servings
muffins
Ingredients
Instructions
  1. Preheat your oven to 350F and lightly grease or line a 12-cup standard muffin tin.
  2. In a large mixing bowl, combine butter or margarine, sugar, vanilla, salt, and baking powder. Mix until well combined and fluffy.
  3. Add eggs, one at a time, mixing well after each addition. Beat in milk. Add the flour and stir until combined. Add the chocolate chips and stir well.
  4. Fill muffin cups with batter - approximately 2/3 full. Bake in preheated oven for 30-32 minutes, until toothpick inserted in centre comes away clean.
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Easy Cinnamon Buns

These tasty and quick cinnamon buns are an easy alternative to regular cinnamon buns.  This recipe still gives you a hearty bun, without having to spend all day baking.

 

 

Ingredient Notes

This recipe has been tested with both regular milk and buttermilk, and results were consistent.

Easy Cinnamon Buns

 

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Easy Cinnamon Buns
Course Baking
Prep Time 15 min
Cook Time 25 min
Passive Time 10 min
Servings
buns
Ingredients
Filling
Course Baking
Prep Time 15 min
Cook Time 25 min
Passive Time 10 min
Servings
buns
Ingredients
Filling
Instructions
  1. Preheat oven to 400F; prepare your 12-cup muffin pan by greasing it with cooking spray.
  2. In an electric mixer bowl, add both flours, baking powder, salt, cinnamon, and nutmeg. Turn mixer on until the dry ingredients are well combined.
  3. With the mixer on low, add the cubed butter and continue mixing until it resembles coarse crumbs. Add the milk and mix until a dough forms into a ball that comes away from the side of the ball. Turn dough onto floured counter and let rest for 5 minutes.
  4. While the dough rests, melt the butter for the filling. Combine the brown sugar and the spices.
  5. Cut the dough in 2 equal parts and let rest for 10 minutes. The filling recipe above is enough for both halves.
  6. Once the dough has rested, roll the first half into a rectangle that is approximately 8"x 12". Brush dough with melted butter, getting as close as possible to the edges. Sprinkle with half of the brown sugar/spice mixture.
  7. Beginning with the long edge closest to you, snugly roll the dough together. Once you've finished, pinch the raw edges together to seal the roll. Cut the long roll into 6 equal pieces, each one approximately 2" in length. Place in greased muffin tin. Repeat the previous two steps with the remaining dough.
  8. Peel the outermost layer of each roll out and curl the edges under, so they begin to look like roses. You don't have to do this step, but it does add to the overall appearance once they've been baked.
  9. Bake in 400F oven for 25 minutes. The buns will be a lovely golden brown!
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Greek Barley Salad

This colourful Greek Barley Salad is packed full of fibre and veggies. Using barley as the base to this salad has the benefit of giving it a huge nutritional punch while also being easy to prepare.

Greek Barley Salad

Ingredient Notes

The recipe is very versatile. You can use pot or pearl barley to make this salad and feel free to make extra barley to freeze for future use. Any veggies you have on hand can be added or substituted to make this salad your own. We strongly recommend making the salad dressing in a mason jar so that you can shake to mix the ingredients well – this is a fun task for kids too!

Greek Barley Salad

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Greek Barley Salad
This colourful Greek Barley Salad is full of veggies and packs a nutritional punch. Serve it as a dinner side or as part of a healthy lunch.
Course Salads, Side Dish
Cuisine Greek
Prep Time 50 minutes
Cook Time 40 minutes
Servings
Ingredients
Ingredients
Dressing
Course Salads, Side Dish
Cuisine Greek
Prep Time 50 minutes
Cook Time 40 minutes
Servings
Ingredients
Ingredients
Dressing
Instructions
  1. Combine barley with 2 cups of water and cook until tender (about 40 minutes).
  2. Meanwhile, combine salad dressing ingredients in a mason jar. Shake and set aside.
  3. When barley is cool, combine with cucumber, onion, pepper, and baby tomatoes in a large bowl.
  4. When ready to serve, pour dressing over salad and mix to combine.
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