Food Matters! Forum and Regional Food Security Heroes

The annual Food Matters! Forum will be held on March 26, 2010. It is a great opportunity to hear about food issues and solutions being explored in the region. This year we will be focusing on Demystifying New Media and its ability to help us reach and engage with our audiences and each other. There are three concurrent morning workshops; Social Media and the Web, Cooking Together: the Re-invention of Community Kitchens and Emerging Local Research on Food and Agriculture Issues.

A lunch will be catered by Kitchens of Distinction and it will be accompanied by soup provided by loving hands of the Victoria Native Friendship Centre. Over lunch, we will have an opportunity to meet others from around the region who care about food, health, culture, and sustainability, and to celebrate our Food Security Champions with recognition awards.

Registration Fee is $10 and includes snacks and lunch. Click here for the full program.
To register please email info@communitycouncil.ca with your workshop choice and any dietary restrictions you may have. Payment by cash or cheque only at the door. (We do not accept credit or debit cards.)

Top

~~~~~~~~~~~~~~~

Update on Local Government Food Policy and Planning

CR-FAIR members and a wide range of citizens are working to ensure that our local governments are doing what they can to promote access to healthy diets for all residents as well as strengthening our capacity to grow and distribute food in the region. Please find here a snapshot of some of the recent news pertaining to planning and policy in the capital region.

What is happening at the CRD?

Recently the Round Table of the Environment was revamped and the Food and Agriculture Subcommittee was disbanded. So where does this leave us in terms of providing an avenue to connect with the CRD around food and farm issues in the region?

Over the past few years CR-FAIR has been working with the CRD to develop a Regional Food Policy Council. While there has been support on many levels, it seems that this is not a priority for all those who need to support it for it to move forward, so a working group has been established by CR-FAIR to explore other options. One is to develop a local government food policy and planning working group that could act much like a Food Policy Council. The CR-FAIR working group is going to spend the next few months pinning down the current and emerging needs of local governments and demonstrate how such a body would allow various governments to better coordinate and explore promising food and agriculture related planning and policy initiatives, as well as determine their level of support for such a body.

Things are Shaking at the Islands Trust!

The Islands Trust is a special government jurisdiction that oversees land use planning on the Islands in the Strait of Georgia and Howe Sound. Kaitlin Kazmierowski, a planner with the Trust came and presented to the CR-FAIR Steering Committee in February about food policy development in the Islands Trust Area. Over the next six months or so, she will be looking at existing regional policies and compiling a list of island food initiatives, and identifying areas of concern. She will be presenting a draft of policy options to the September meeting of the Islands Trust Council.

Agriculture Area Planning deepens in the Region

Metchosin, Central Saanich, North Saanich and Salt Spring Island, have all set up Agriculture Advisories and are in various stages of Agriculture Area Planning. The Peninsula Agriculture Commission (PAC) also acts as a body to support agriculture planning and spans the Saanich Peninsula as well as Metchosin. Central Saanich has recently embarked on a standalone Agriculture Plan.

Tidbits from the Municipalities…..

Late last year in November, Langford adopted a new Agricultural Strategy. The stated purpose of the strategy is to promote and support community agricultural activities, ensure edge planning and compatibility of urban/agricultural land uses, and provide a net-benefit to agriculture.

Langford says the Strategy was informed by the policies that make up Section 11 "Our Food System" of Langford's Official Community Plan (OCP), stakeholder focus groups on food security, open houses, and urban design workshops during the OCP process in 2007, and the recommendations of an agricultural suitability review prepared by C&F Land Resource Consultants. Click here to see the new strategy.

What is up at the City of Victoria?

In an effort to inform the OCP planning process a discussion paper has been produced for the City of Victoria that looks at urban food systems and is available at http://www.shapeyourfuturevictoria.ca/research-facts/discussion-papers/.

So where is food in the City of Victoria's Official Community Plan? Currently the City of Victoria is seeking input into the Official Community Plan through an online survey. Here is the link: Complete a short online survey on community priorities. The survey will also be accessible through kiosks at recreation centres, shopping malls, and sporting events as the City is trying to ensure they get a diversity of opinion from all corners of the community. The problem/opportunity with the survey is that food is not mentioned in it. Here is your chance to get food and its important relationship to our health and sustainability on the menu. It is a short survey and easy to fill out. It took me about 5 minutes. In the first question you are asked where you would spend your Sustain-a-bucks as a way to gauge the importance of different issues to Victoria. There is not an option around the importance of supporting a healthy urban food system. HERE IS OUR CHANCE to get food into being considered an important community concern. There is a choice to check the box "other" and this is an opportunity to highlight the need to support food issues and opportunities. So please do fill out the survey and put food issues into the picture. The results of this survey will be discussed at the Community Forum, March 26 and 27.

Moving Forward in Saanich?

Recently Diane Andiel from the District of Saanich Recreation Services joined the CR-FAIR Steering Committee, which has been a real benefit in opening another conduit with Saanich. Diane is working on supporting backyard gardeners and community garden development in Saanich and recently made a presentation to the Healthy Saanich Committee about the regional work happening around food and sustainability issues.

Central Saanich is currently working on its own standalone Agriculture Area Plan and held an open house on March 16th to get public input into the plan. In addition, Central Saanich is working with the Community Council conducting a study on Farm Worker Housing.

Any reports on what is happening with our local governments please let me know and we will include them in future newsletters. lgeggie@telus.net.

~~~~~~~~~~~~~~~

Food Access and Recovery

Teron Moore will present his research results on food service agencies who deliver a wide range of food access programs across this region at the Food Matters! Forum. Together with the groups, he conducted a survey to better understand the capacities and the needs of the agencies, and how greater cooperation could increase "food flow" in the region. As a result of this work, the groups have decided to further investigate a mechanism (such as a virtual wiki style hub) to facilitate the sharing of food donations, volunteers, and transportation and storage of food donations. For more info contact Janelle: Janelle.Hatch@viha.ca.

~~~~~~~~~~~~~~~

Ad Hoc Farmlands Working Group

One good piece of news is that Central Saanich is embarking on an Agriculture Area Plan and have been consulting with farmers and interested parties. They will be holding their public input sessions in March. More info can be found on the Central Saanich website.

The Our Farmlands Our Foodlands Report is now available on line.

Over the spring a workshop is being developed for planners, and decisionmakers around the tools and strategies in the report, and we are planning to meet directly with interested municipalities. The goal is to recognize the work that municipalities are doing to support farmland preservation and accessibility to farmers and discuss how they may be able to further these efforts. If you would like to get involved on the committee, or attend the workshop contact Linda at lgeggie@telus.net.

~~~~~~~~~~~~~~~

Working with Island Campuses to increase research and education about sustainable food systems

Over the past year, CR-FAIR has been working alongside the Office of Community Based Research and other community organizations on a project to build capacity for community university partnerships to address food and sustainability issues on Vancouver Island. During the project an inventory was conducted of campus faculty, student researchers, organizations, and projects related to food. In addition, a survey was undertaken of community groups to better understand what types of community based research they are conducting and what they see as the priorities for an Island research agenda around food. To read more about this see www.uvic.ca/ocbr.

This past winter the OCBR hosted a Food Researcher and Educator Roundtable as well as the third annual Sharing Food and Knowledge event bringing community groups and campus community together to talk about community based research to examine and address food, health and sustainability issues on Vancouver Island.

Island updates

Eating Cowichan, one bite at a time

Submitted by Emily Doyle-Yamaguchi

Every year, thousands of tourists flock to the Cowichan Valley for a taste (literally) of the country life. Boasting over 600 farms, North America's first Cittaslow slow food Community (Cowichan Bay) and one of BC's largest farmer's markets, the Valley is a mecca for food enthusiasts. This fact has not gone unnoticed. Last summer Gourmet Magazine called the Cowichan Valley, "the Provence of Canada". Read more...

~~~~~~~~~~~~~~~

Extreme Winter Losses on Vancouver Island
What is happening to the Honey Bees?

Submitted by Linda Geggie

If you haven't heard by now Beekeepers on Vancouver Island experienced pronounced losses of colonies over the winter. It seems that most of the losses were in the mid island but from conversations with Beekeepers from around the Capital Region, it is clear that most Beekeepers here also experienced heavy losses. Read more...

~~~~~~~~~~~~~~~

Discussion Paper on Urban Food Systems for City of Victoria Released

Submitted by Kristina Bouris

This is a comprehensive paper that looks at Urban Food Systems and specifically focuses on the history, and current situation of the City of Victoria. In addition, there is a summary table that is quite useful that compares different cities and their support and policies in place around urban agriculture and food systems. Read more...

~~~~~~~~~~~~~~~

Campus Community Connections for Vibrant and
Sustainable Food Systems on Vancouver Island

Submitted by Linda Geggie

Recently a Researcher Roundtable was held at UVic that brought together approximately 30 of the leading academics, both Professors and students, whose work is associated with food, health, culture and sustainability. The meeting brought people together to meet, share, and learn about a range of food related research, education and work being conducted on-campus and allowed for discussion of community university based partnership and funding opportunities for research, student projects, and student service learning in this area. Read more...

~~~~~~~~~~~~~~~

Animal and poultry production on Salt Spring Island farms has decreased 50% since 2004

Submitted by Patricia Reichert

A recent survey conducted for the Salt Spring Island Agricultural Alliance found that the number of livestock (animals and poultry) on Salt Spring farms has decreased by half in the last five years. In total, there are 44% fewer cattle, sheep, pigs and goats than there were in 2004 and about 54% fewer chickens, turkeys, ducks and geese. The full survey results are available in the report entitled Salt Spring Island Livestock Production Study. Click here to read the study

~~~~~~~~~~~~~~~

Vancouver Island Food Systems Network and Listserve Launched!

Submitted by Linda Geggie

On December 4, 2009, a broad range of groups and individuals came together (farmers, fishers, processors, chefs, educators, policy makers, academics, health professionals and of course all of us eaters) to launch a Vancouver Island Food Systems Network as a means to connect with others on Vancouver Island working on food/farm issues. A network listserve supported through the BC Food Systems Network was launched in February. Please click here to join. Read more...

~~~~~~~~~~~~~~~

UVic Campus Community Garden looking for new home

Submitted by Wendy Martin

The UVic Campus Community Garden is requesting support to secure university land to continue operating the gardens. We have been growing food on campus garden for thirteen years and have resided in the same location off Mackenzie Avenue for this entire time. We've watched the building of both the Enterprise Data Centre and the Technology Enterprise Facility on either side of us while the parking lot welcomed more and more traffic. Recently we have been notified that at the end of our Memorandum of Understanding with the University of Victoria, on October 2011, we are evicted. However, our new location is still unknown.

There is very little space on our campus any longer. Priorities for development are becoming clear as the management plans to maintain a compact campus by the use of specific building sites within or near Ring Road. Among the list of items to redevelop (including lawn areas, parking lots and lower scale buildings) is our garden. This spring, there will be a Campus Plan Committee meeting. Neil Connelly, from UVic's Sustainability Office, will be offering a proposal to include our gardens in the master plan for use of the university-owned CJVI property on Cedar Hill Cross Rd, know as Cedar Hill Corner. According to the university, potential uses include academic expansion, faculty and student housing, sports and recreational facilities, parking and other special opportunities. Another alternative is a triangle area of land off of McKenzie Avenue by the rugby fields, a highly visible location with no concrete building plans.

However, we are concerned there is no mention of the garden in the current UVic Campus Plan and that the university may not deem our space as an important university asset. As a result, we are requesting your support to show UVic Vice-President Finance & Operations that sustainability and education includes the UVic Campus Community Garden. If you would like to help, please send a letter to Gayle Gorrill, VP Finance & Operations vpfo@uvic.ca , to Neil Connelly, Sustainability Office at nconn@uvic.ca, and copy the Community Garden executive so we can be aware of your support, at ccgarden@uvic.ca. Read Martlet article

Top

Food Security Articles

Urban food strategy unveiled

Board of Health wants people to have better access to quality food. David McKeown is out to change the way you think about food. What you eat, where it comes from, where you buy it and how you consume it.

Toronto's Board of Health is unveiling a wide-ranging food strategy whose broad and lofty goals include creating "food-friendly neighbourhoods," connecting city-dwelling consumers to rural producers and eliminating hunger. Read more...

~~~~~~~~~~~~~~~

Why Big Ag Won't Feed the World

A year ago I sat in a room at the Earth Institute at Columbia surrounded by executives from big food companies. One of them, I believe from Unilever, clicked to a slide that read "The solution to global hunger is to turn malnutrition into a market opportunity." The audience—global development practitioners and academics and other executives—nodded and dutifully wrote it down in their notebooks; I shuddered. The experience stayed with me and I haven't gotten over it. Last month, I had a flashback... Read more...

~~~~~~~~~~~~~~~

Heritage wheat movement "godmother" advocates for communities
that connect people, plant, and place

Submitted by Ben Ziegler

Sharon Rempel advocates for a world that honors cultural traditions, diversity, and abundance, gained through collaboration and caring for each other. She is systems thinker, and wonderful community builder, in ways that acknowledge the historic relationship between people, plant, and place.

Sharon is the "visionary godmother" of today's Red Fife heritage wheat movement in Canada, founder of Canada's Seedy Saturday community seed movement, held Canada's first Bread and Wheat Festival in Victoria in 2007, and currently, is President of The Garden Institute of B.C. Her interest and expertise in wheat has taken her around the world.

I've known Sharon for several years, first as a co-music maker at a local Celtic jam session we both attended, and then as someone committed to community building. Read more...

~~~~~~~~~~~~~~~

Report: Eating the Planet:
Feeding and fuelling the world sustainably, fairly and humanely – a scoping study

We don't need to be cruel to farm animals to feed people, now or in the future. That's the conclusion of Eating the Planet, our latest research commissioned jointly with Friends of the Earth.

The report outlines the ultimate win-win scenario: feeding the world's population in 2050 without intensive agriculture is not only good for animal welfare but also provides environmental benefits such as promoting biodiversity and reducing pollution.

All of this is extremely heartening news because two out of every three farm animals worldwide are currently in factory farms. Some policy makers wrongly suggest the only way to feed a burgeoning human population is to condemn even more farm animals to a life of unimaginable suffering. Now we have detailed proof to strongly refute this argument. Read the report...

~~~~~~~~~~~~~~~

Dinner debate:
Local food: Is it good or bad?

In her new book Locavore, author Sarah Elton argues that we need a local food revolution. University of Toronto associate professor Pierre Desrochers argues that globalization is the best way to reduce our footprint and feed the planet.

Read the very interesting debate conducted via email. Article also includes the text of a live online chat between the two and including guest questions. Who do you think won this debate? Read more...

~~~~~~~~~~~~~~~

Inside Urban Green:
Spiral Staircase Garden

Submitted by: Carolyn Herriott

Are you a citizen with no land and no roof, but only a fire escape stairwell
to take advantage of the sun? Read this recipe to transform your stairwell
into a garden!

Materials:
   1 unperforated drainage tube
    2 empty 20 liter olive barrels with lids
    1 adaptable valve
    1 piece of recuperated watering hose
    1 piece of tube
    2 4-inch stoppers to cover the drain
    2 washers to avoid leaks
    1 part coco fiber
    1 part potting mix
    1 part home-made compost
    1 bottle of natural liquid fertiliser
    iron string
    Various plants

(from a Babel Fish translation) Hang your drain along the staircase with wire, then, with the assistance of a seed-planting drill provides with a circular saw, to cut out the holes for the plants. Think of the possibility of using the slope as tutor to choose the site of your holes. Clean the drain to withdraw the residues and to place the lids perforated beforehand in bottom and provided with a washer. Place the barrels at each end and in that the top, insert a valve attached at the end of pipe. Mix coconut, the compost and the compost according to proportion 1: 1: 2 (or according to your imagination) and humidify it. Insert in the holes the mixture and compact slightly. To avoid the mixture leaving the holes, placing a mulch around the base of the plant.

When time lends itself to it, transplant your favorite flowers, fruit and vegetables (by selecting varieties miniature and not too demanding) in the tube and to sprinkle abundantly with a nutritive solution. Repeat watering if the need arises during the summer. Recover the too full one in the barrel with bottom and to go up water in that the top. Have patience some little then collect your salad breaks into leaf of oak, your basil, your flowers edible, your beans and the smile of your neighbors or neighbors while climbing. Bon appetite!   Click here for diagram and to read comments.

Top

~~~~~~~~~~~~~~~

The true cost of cheap food

The globalisation of the food market has made food cheap, but who is benefiting?

Cheap food causes hunger.

On its face, the statement makes no sense. If food is cheaper it's more affordable and more people should be able to get an adequate diet. That is true for people who buy food, such as those living in cities. But it is quite obviously not true if you're the one growing the food. You're getting less for your crops, less for your work, less for your family to live on. That is as true for Vermont dairy farmers as it is for rice farmers in the Philippines. Dairy farmers today are getting prices for their milk that are well below their costs of production. They are putting less food on their own tables. And they are going out of business at an alarming rate. When the economic dust settles, this will leave us with fewer family farmers producing the dairy products most of us depend on. Read more...

~~~~~~~~~~~~~~~

Suburban henhouses may prove hard to block

It is widely accepted in principle, although not in practice, that one of the basic human rights is the right to food. So much so, that the United Nations Food and Agriculture Organization has a "Right to Food Unit" that works to raise awareness and support global strategies toward that goal.

And although it is not widely accepted, local and regional governments in North America are routinely asked to pass legislation enshrining farmers' right to farm -- usually aimed at protecting farmers' ability to carry out the business of farming in the face of disapproving neighbours.

But there is a new food rights discussion that has emerged in jurisdictions big and small. What about the right to grow food? Read the full article here...

~~~~~~~~~~~~~~~

Supreme Court to Hear First Genetically Engineered Crop Case

Monsanto Takes Center for Food Safety Legal Victory to Highest Court

January 15, 2010. Today, the U.S. Supreme Court decided to hear a first-time case about the risks of genetically engineered crops. Named Monsanto v. Geertson Seed Farms, No. 09-475, the case before the high court will be yet another step in an ongoing battle waged by the Center for Food Safety to protect consumers and the environment from potentially harmful effects of genetically engineered (GE) crops. Read more...

~~~~~~~~~~~~~~~

Report: Models and Best Practices for Building Effective Local Food Systems in Ontario

To eat is to participate in a global system, but few of us understand how this system works and our role within it. On the one hand, we have witnessed the rise of a streamlined, vertically-integrated system. On the other hand, alternative food systems have surfaced that emphasize local production, distribution and consumption. The local food movement carries with it the potential to build and foster more sustainable food systems. A local food system minimizes the distance from field to fork, with opportunities to foster long-term local economic resilience, environmental stewardship, quality food access and community and cultural integrity through a food-educated public. Read the Ontario report...

~~~~~~~~~~~~~~~

Food Systems and Public Health Disparities

From the Journal of Hunger and Environmental Nutrition

The United States has set a national goal to eliminate health disparities. This article emphasizes the importance of food systems in generating and exacerbating health disparities in the United States and suggests avenues for reducing them. It presents a conceptual model showing how broad food system conditions interplay with community food environments—and how these relationships are filtered and refracted through prisms of social disparities to generate and exacerbate health disparities. Interactions with demand factors in the social environment are described. The article also highlights the separate food systems pathway to health disparities via environmental and occupational health effects of agriculture. Read more...

~~~~~~~~~~~~~~~

The 'wow' flavor factor gives small farms a place among high-volume producers

Small farmers and consumers of food share a common pursuit. It starts with flavor.

It is the type of flavor infused in a Nantes carrot, which, when grown slowly in wet cold soil, develops a crisp sweetness that defines "carrot." Upon tasting this carrot for the first time, customers invariably respond with one word – "wow."

Over the last decade, consumers have increasingly sought out food that is grown locally, and that has created opportunities for growers and suppliers. The "wow" response has helped small farm operations open and grow, making California a focal point of what has become known nationally as the local food movement. Read the Sacremento Bee article here...

Community Announcements and Submissions

FOOD MATTERS! FORUM
Victoria Native Friendship Centre
Friday March 26, 2010   9:15am to 2:30pm

~~~~~~~~~~~~~~~

CULINAIRE - "Victoria's Premier Food Tasting Experience for 2010"
Submitted by Linda Geggie

On Thursday April 22, 2010, join us at The Crystal Garden for Culinaire - Victoria's Premier Food Tasting Experience; where a selection of our regions best restaurants and purveyors of fine food will be showcasing their signature items and inspired dishes for you to try. A tantalizing array of bite size offerings from the area's best chefs and specialty food producers will be available for you to savour.

Culinaire will be your opportunity to try new foods and restaurants you were not familiar with before, as well you will likely rediscover an old favorite or two. You will learn the chefs and purveyors background, their food concepts, and if you are lucky they may even share with you a few ingredients that make their food taste so good. Each presenter will aspire to "wow" you with their own selections derived from their culinary vision. Expect great food and a wide variety of options from a multitude of local and regional businesses that will be presenting their product. Be our guest and immerse yourself into the wonderful world of fine cuisine. We look forward to seeing you at Culinaire, Victoria's Premier Food Tasting Experience.

Bon appétit!   Visit the Culinaire website

~~~~~~~~~~~~~~~

The First Nations Produce Availability Initiative-- Community Gardens
Submitted by Ron Plowright

The application form and guide are posted on the Aboriginal Agricultural Education Society of British Columbia, see link below. The Initiative is designed to assist remote First Nations Communities to establish community gardens. For the purpose of this Initiative, remote is defined in terms of difficulty in transporting produce into the community. A remote community is one where there are significant transportation barriers such as long stretches of gravel roads that are unsuitable for refrigeration trucks, ferries that frequently are delayed/ cancelled due to storms, infrequent barges without proper refrigeration, or roads that are closed for weeks at a time.

Timeline: Community gardens must be created and growing produce in the 2010 growing season (spring, summer & fall 2010). Please note that this grant was previous promoted with an application deadline of March 2nd. However, since the grants are for growing gardens this season, communities are encouraged to submit applications as soon as possible.

Assistance is available for completing the application forms. Contact Lesley Dale at First Nations Agriculture Education Association in Kamloops at 250.314.6804. Link to AAESBC website.

~~~~~~~~~~~~~~~

12th International Congress of Ethnobiology (ICE)
Tofino, BC  May 9-14, 2010

Recognition of the central role of Indigenous peoples in all global, regional, and local processes is a founding element of the International Society of Ethnobiology (ISE). Supporting and promoting the critical efforts of Indigenous peoples, traditional societies, and local communities in the conservation of biological, cultural and linguistic diversity has been the priority since the ISE's inception in 1988. Read more...

~~~~~~~~~~~~~~~

The Greater Victoria Compost Education Centre - 7th annual Organic Plant Sale

The sale will take place on Saturday May 15th, from 10am – 1pm at the Greater Victoria Compost Education Centre, 1216 North Park Street. There will be live entertainment and refreshments. Hope to see you there. Link to the Compost Centre website.

~~~~~~~~~~~~~~~

New Store: Island Meat & Seafood

Local butcher Steve Walker (cerfified since 1977) has opened his own meat and seafood shop in Cook Street Village beside the Pub. Island Meat & Seafood specializes in fresh, local product, including fresh sausage made daily. Read more.

~~~~~~~~~~~~~~~

BCFSN Listserv available in digest form

The very informative BC Food Systesm Network listserve is now available in both individual email and digest forms. Click here to subscribe

~~~~~~~~~~~~~~~

Healthy Living Healthy Planet EXPO
Saturday, March 20, 2010 at Brentwood Community Hall
Submitted by Helen Lupowitz

The Healthy Living Healthy Planet Expo is a FREE Event where families discover ways to enjoy the Green Life! Hosted by L.E.A.D. - working to green the world, one community at a time.

Local Food. Stuff for kids to do - a recycling Imagination Table... Guest speaker Guy Dauncey from 1:00 - 1:15. Drop in and be part of community solutions! Click here for more info.

~~~~~~~~~~~~~~~

Raising Bees in the City
Sunday March 21, 2010 at the Blanshard Community Centre
Submitted by Laura Funk

Top

Regional Food Events Calendar

Click here to see CR-FAIR's calendar of food-related events, courses, workshops, farmers' and pocket markets going on throughout BC's Capital Region. This calendar is accessible from CR-FAIR's webpage, so check back often and be sure to submit your food event information.

CR-FAIR welcomes submissions to the calendar for all food related event, courses, workshop and market information happening in BC's Capital Region. Email info@communitycouncil.ca to submit.

Top

Local Foods Recipes: Festive Salad and Kate's Island Quiche

Festive Salad - Serves 8
Recipe from the Dietitians of Canada

900 g (2 lbs) beets
250 mL (1 cup) shredded red cabbage
250 mL (1 cup) shredded carrots
4 green onions, thinly sliced (white and green parts)
30 mL (2 tbsp) chopped fresh dill or 5 mL (1 tsp) dried dill
150 mL (2/3 cup) crumbled Canadian feta cheese to taste
60 mL (1/4 cup) red wine vinegar
5 mL (1 tsp) dried mustard
30 mL (2 tbsp) canola oil
30 mL (2 tbsp) water
15 mL (1 tbsp) honey
80 mL (1/3 cup) toasted sunflower seeds
Optional: salt and freshly ground pepper

1. Wash beets and cut away the tops and tails. Wrap in foil and bake in preheated 375°F (190°C) oven for about 45-60 minutes or until just tender. Unwrap, let cool and peel under running water. Cut into 1-inch (2.5 cm) chunks and place in large glass or ceramic mixing bowl.

2. Add cabbage, carrots, green onions, dill and feta cheese and stir gently to combine.

3. Meanwhile, place red wine vinegar in a small bowl. Add mustard and whisk with a fork or small whisk to combine. Add oil, water and honey and continue to whisk. Pour over beets and other vegetables and stir to combine.

4. Garnish with toasted sunflower seeds.

Note: the flavour improves if this salad is made 6-8 hours before serving and refrigerated.

Nutrients per serving:
Calories: 149
Carbohydrate: 13.6 g
Calcium: 89 mg
Fat: 9.4 g
Fibre: 2.8 g
Iron: 1.3 mg
Sodium: 202 mg
Protein: 4.4 g

Kate's Island Quiche
Recipe from Vancouver Island Diet

Crust: Mashed potatoes, molded to 1/2" thickness into a greased pie plate (using local butter, pig fat, or any local fat or oil you have), and pre-bake for 45 minutes in a 350 degree oven, or until golden brown.

Filling: Sauté or steam a cup of any veggies you have (onions, kale, broccoli, or shredded carrots) with a tablespoon of any local herbs you have (basil, oregano, or rosemary). Drain excess moisture and distribute evenly in the bottom of the pre-baked pie crust. Whip together 3 local eggs with one cup of local goat's milk or yogourt and a pinch of local sea salt. Pour into pie shell over the veggies.

Bake in a 350 degree oven for 30 minutes or the centre is completely baked (knife inserted in centre comes out clean). You may have to place tin foil around the edges of the pan to keep the crust from burning while waiting for the egg mixture to bake completely.

Top