Fruit & Veggie Spotlight

Eggs are simply an incredible food.  They are an excellent source of iron and are a nutritious source of protein, fat, Vitamins A, D, E, and B12 and choline.  Eggs offer so much to our childen and are at the core of a diet that will help them grow up healthy, strong and smart.   Eggs […]

The star for the month of March is kale! A leafy vegetable that belongs to the cabbage family.  This nutrition super-star is loaded with nutrients and can be prepared many different ways. Kale’s hearty leaves withstand all types of cooking:  boiling, braising, steaming, microwaving and stir-frying, making it perfect to add to soups, stews, pastas,

Check out our February is Beets Month for a few of our favourite recipes using these vibrantly coloured vegetables. Beets are a nutrient-packed vegetable option for children.  Aside from boosting a vibrant colour, they are a good source of fiber. Fiber is important for children because it helps their bodies regulate blood sugar levels and

Microgreens are fast-growing, nutritious greens that can be grown all year, and are the perfect pick-me-up for winter days. What is a microgreen?  Microgreens are not sprouts, though people often think they are the same.  Sprouts are seeds that can germinate in the dark and be ready to harvest in two days.  Microgreens grow for a

Winter squash is a type of gourd that is typically harvested in the late summer or early fall.  It comes in may shapes, sizes and colours, but some of the most popular varieties include acorn squash, butternut squash and spaghetti squash.  There are tons of nutritional benefits to eating winter squash. They’re a good source

Love them or hate them, brussels sprouts make an appearance at almost every Thanksgiving dinner.  Brussels sprouts are a member of the Brassicaceae family of vegetables and closely related to kale, cauliflower and mustard greens.  These cruciferous vegetables resemble mini cabbages that grow on thick salks with leafy green leaves.  Brussels sprouts grow clustered together

Sweet corn is a staple of summertime food – it’s often part of a BBQ or picnic. Corn is a vegetable, fruit and a grain. Corn is a starchy vegetablesimilar to potatoes, but its kernels are considered grains and canbe milled into flour. But corn is also a fruit because it comes fromthe seed or

The Okanagan is renowned for its sweet, succulent, summer peaches.  We even have a town named Peachland! Nothing says “summer” better than the juice of a fresh peach running down your chin.  This fuzzy fruit is a great source of Vitamin A, Vitamin B, Vitamin C and is low in calories and free of cholesterol, sodium

Did you know that 95% of the cherries grown in Canada are grown here here in the Okanagan Valley?  Cherries require a very particular climate to thrive and the dry, temperate regions of the Okanagan happen to have the perfect growing conditions for cherries. We are also so lucky that not only can you find

Is there anything better than biting into a freshly picked strawberry?  We could eat them like candy. Strawberries are the MVP of the Vitamin C game. Eight strawberries have the same amount of Vitamin C as one whole orange!  In fact, 100 g of strawberries provides 98% of the daily recommended value of Vitamin C