Feeding your family healthy, responsible meals does not have to be difficult or expensive.  In this package we have provided some tips and recipes that we hope you will find helpful.

Is Local Better?  Absolutely! Top ten reasons to eat local……

10)  Fresh, local foods are generally more nutritious, simply because they are fresh – some nutrients break down over time.
9)    Better for the global environment – less fossil fuels used for transportation.
8)    Better for the local environment – Ontario farmers are environmental leaders – most (over 80%) have Environmental Farm Plans, pesticide use has been cut in half over the past generation, etc.
7)    Trust – 98% of Canadian farms are family owned and operated.
6)    Socially responsible – local farm workers are paid well and treated fairly.
5)    Animal welfare – Ontario farmers follow strict “codes of practice” to ensure that animals are treated humanely.
4)  Better for your community – local businesses supported, better employment opportunities for everyone.
3)  Better for your countryside – keep rural communities vibrant and countryside scenic.|
2)  Food safety, food security – local food especially important during recalls, security issues
1)    It tastes better!!

Tip #1
Make food in bulk and freeze.  It basically takes the same amount of time to prepare a dish for one or for 20.  If making stew, lasagna, pasta, soups, casseroles etc., make a large batch all at once; divide it into portions and freeze.  Label and include the date.  When you are in a hurry you can just grab it out of the freezer, pop it in the microwave and presto – a homemade meal on the run.

Tip #2
Prep your veggies when you get home from the store.  Wash and trim celery and carrot sticks, pre-make salads, use grape tomatoes and mini carrots for convenience, wash fruit and have it handy for healthy snacking.

Tip #3
Crock pot cooking!  Chef Derek will give you tips on filling your crockpot with meats and veggies or other ideas.  Turn it on low and let it cook – return home at night to a home cooked meal waiting for you and a house that smells amazing!

Tip #4
Keep it simple – meat on the BBQ, potato in the microwave, veggies in the steamer.  A good healthy meal doesn’t have to be complicated.

Tip #5
Eat your colours.  An easy way to ensure you are getting a range of nutrients is to eat different coloured fruits and veggies throughout the week.  Dark green (spinach, brocolli), red (strawberries, tomatoes), orange (carrots, sweet potatoes), white (cauliflower, parsnips), yellow (peppers), purple (beets), blue (potatoes, blueberries) etc.

Tip #6
Healthy foods are NOT expensive.  $20 can get you a lot of fresh fruit and veggies, but only 2 happy meals.  Check your grocery receipt next time you shop and you will notice that it’s the treats and toiletries that make up most of your bill.  It certainly isn’t the potatoes or carrots!

Tip #7
Plant a small garden with your kids – kids will take an interest in fruits and veggies if they grow them themselves!   Take them to a farm for pick your own or some other form of entertainment.  Preserve together with other families – make salsa, pickles, jam.  Get the bulk materials at a farm, farmers market, or order through your local food market.


Fraberts Hummus
–          1 can (19 fluid ounce) chick peas (garbanzo beans)
–          1 Tbsp tahini (can substitute peanut butter)
–          Juice of 1 lemon (approximately 1/4 cup)
–          3-4 roasted garlic cloves
–          1-2 tsp cumin
–          ½ cup olive oil
–          Salt to taste


  1. Drain chick peans in large strainer
  2. Juice fresh lemon and add to large mixing bowl
  3. Add tahini, roasted garlic, olive oil cumin and salt to mixing bowl
  4. In food processor puree together chick peas and mixture
  5. Serve with pita points, crackers, or Fraberts Famous Flatbreads or use as a healthy sandwich spread

** can use 6 bean mix in place of chick peas

Roasted Garlic

–          garlic bulb(s)
–          EVOO (extra virgin olive oil)


  1. Pre-heat oven to 350 degrees Farenheit
  2. Cut top off of garlic bulb so that the tops of the cloves are exposed
  3. Place bulb on a square of tin foil and drizzle EVOO over top of garlic
  4. Wrap garlic bulb in tin foil and bake for 30-35 minutes
  5. Remove and allow to cool

 Fraberts Tomato Sauce

–          1 large onion
–          1/3 cup roasted garlic
–          1 can tomatoes


  1. Julienne onion
  2. Sweat onion in pot and add roasted garlic
  3. Add ground tomatoes
  4. Simmer for at least 2 hours stirring occasionally so as to not burn to the bottom of the pot
  5. When cool add chopped basil to sauce

Fraberts Dark Ale Beef Stew

–          2  lbs brisket stew beef
–          ½ lb smoked bacon, chunks
–          1 large carrot, diced
–          1 stalk celery, diced
–          1 small onion, diced
–          ½ small rutabaga or turnip, diced
–          ¼ lb parsnips, diced
–          ¼ lb crimini mushrooms
–          ½ tsp caraway seed
–          1 pinch of pepper flakes
–          1 lb potatoes, diced
–          ½ can Hockley Dark Ale (or Guiness works well too)
–          1 cup beef stock
–          Veloutine to thicken


  1. Dice bacon, medium dice, and cook in pan, reserve the drippings
  2. Add drippings to sauce pan and brown off brisket
  3. Throw everything into crockpot and cook at low-medium for the day – go to work!
  4. Return home in the evening, enjoy aroma in house, remove your tasty meal from the crockpot and serve with a crusty roll and the other half of the Dark Ale!