Food Labelling - What does it all mean?

I was talking with a co-worker about organic food sources yesterday. She was told to always chose organic when it comes to dairy, meat and poultry. What she didn't realize is that organic doesn't guarantee a humanely raised, healthier animal. Organic does not equal free-range. Free-range does not equal organic. Free-range does not equal pasture raised. Food labelling terms are so confusing and there is little in the way of regulation to standardize the meanings. What's a conscious consumer to do?


Poultry & Eggs:

When it comes to poultry and eggs, we often see terms like "cage free", "free range" and "free run". What does it all mean?

"Cage Free" simply means the chickens were raised outside of a cage. This doesn't mean it was raised in a humane environment, or that it had access to the outdoors. Cage free is the most meaningless term of all of them. As well, a Globe & Mail article from 2009 stated that uncaged chickens "exposed to higher levels of bacteria, parasites and viruses that put them at greater risk for disease and infection".

"Free Run" is basically the same as Cage Free. The birds are kept loose in large barns, with no access to the outdoors.

"Free Range" implies to most consumers, that the animal is raised "free on the range", but that isn't always the case. In the United States, the USDA decrees that poultry certified as "free range" must have access to the outdoors but it doesn't necessarily mean the animal actually goes outdoors (Source). Free-range chicken eggs have no legal definition in the United States. In Canada, the term "free range" is not legally defined and could mean anything.

A new term has popped up in recent years, Pastured Poultry. Pastured poultry is raised on pasture and eats a natural diet of grass and bugs (chickens are not vegetarians!).


Beef & Other Meat

"Free Range" - When it comes to beef and other meat products, there is even less regulation. The USDA has no specific definition for "free-range" beef, pork, and other non-poultry products (Source). Generally when it comes to ranching, free range implies that livestock is allowed to roam around without being fenced. It doesn't guarantee the animals were raised entirely outdoors, or that they were raised on a diet of grass and hay (you know, the stuff cows are supposed to eat!).

"Pasture Raised" and "Grass Fed" generally mean the same thing. The livestock is raised on pasture, eating a natural diet of grass or hay (in the winter months). Some farmers raise their animals on pasture but then "finish" them on grains (to fatten them up before slaughter). It is believed that grass fed livestock is healthier than conventionally raised (factory farmed) animals because they have more nutrients and less fat. It is also believed that pasture raised animals contribute to the environment by building up the top soil, since their manure is spread over a large area. This provides a source of natural, organic fertilizer (Source). As with Pastured Poultry, pasture raised livestock may not be certified organic.

Seafood:

This should be obvious, but there is no such thing as organic fish! I only say this because I read another blog where a woman was gushing about the benefits of eating organic salmon. Just think about it for a moment and ask yourself, how!?! When it comes to fish, you want to look for "Wild Caught" or "Wild". With shellfish, farmed (rope grown) is okay because the practice is much different than with farmed fish. You also want to purchase and consume sustainable seafood and limit your consumption of seafood high in mercury. If you are in the US, the Monteray Bay Aquarium has a great chart (and App!) here. If you are in Canada, check this PDF chart from SeaChoice. SeaChoice also has an App that is available from the App Store.

Organic:

When it comes to poultry and other meats, the term "organic" is the only term strictly regulated in both the United States and Canada. For something to be labelled organic or partially organic, it must meet specific criteria and be subject to inspection. When it comes to poultry products, organic means that the animal has been fed organic, non-genetically modified food (free of pesticides and herbicides) and has not been given any hormones or antibiotics. Organic does not guarantee the animal has been raised outdoors and organic doesn't always mean healthier or better.


Photo: Nanaimo Downtown Farmers Market

Bottom Line:

When it comes down to it, it's important to "know thy farmer". Know where your meat and poultry products are coming from rather than just shopping based on a label. Ask questions! Remember, you have a right to know where your food is coming from and how it was grown. I get my beef products at the farmer's market, direct from a farmer and his wife. When I can't make it to the weekly market, I go to a farm shop in a neighbouring city. I did research and found their animals are raised in a humane and sustainable way. Neither of these suppliers are certified organic, but that's okay with me. My food beliefs put sustainable, local and humanely raised above organic. It's up to your to figure out which is more important to you.

This post is part of Fight Back Friday.

Local Eating - Winter Foods

(Photo taken in my back yard 3 winters ago... thankfully no snow this year!)

Re-posted from last year. It's December 1st - Time to think winter foods!

Wondering what is growing in the Vancouver area during the winter months?

Get Local BC has a lot of information to help people buy and eat local.

Right now there is an ABUNDANCE of locally grown produce available. Here is the list from Eat Local BC:

Vegetables: Beets, cabbage (green & red), carrots, garlic, kale, leeks, onions (red & yellow), parsnips, potatoes, rutabagas, shallots, squash (winter), turnips (white), zucchini
Fruit: Apples, kiwi
Meat & Dairy: Dairy Products, eggs, beef, buffalo, chicken, duck, goat, lamb, pheasant, port, rabbit, turkey
Seafood: Clams, cod (Pacific), crab, Dungeness crab, flounder/sole (Pacific), mussels, oysters (Pacific), prawns (jumbo), sablefish (black cod), scallops, shrimp (side stripe, west coast)
Herbs: Bay leaves, chervil, rosemary, sage, savory (winter), thyme
Etc: Honey, Mushrooms, Nuts

At first I thought I hated winter vegetables but now I'm finding I really enjoy roasted beets and parsnips. I use carrots, potatoes, squash, onions and shallots regularly. Winter produce isn't so bad after all!

Looking for a winter Farmers Market in your area? Check here.

Okanagan Farm Stands

Highway scenery last summer. The weather wasn't as gorgeous this weekend!

I spent the weekend in the Okanagan region of British Columbia. The area is well known for fruit and produce. (The region is also well known for it's wineries, that that wasn't the purpose of this trip). Road side fruit stands line the highways through every little town and big city, from Salmon Arm in the North Shushwap area, down through Enderby, Vernon and Kelowna on Highway 97A, and all along Highway 3 (Hope-Princeton/Crowsnest) through Peachland, Summerland, Penticton, Keremeos and Princeton. Highway 3 is the fruit stand highway. If you come to the Okanagan looking for fruit, make sure you take the Hope-Princeton Highway instead of the Coquihalla (Hwy 1). The route is a little longer and a little bit windier, but it's worth it just for all the fruit stands. Come in the summer for berries (especially cherries), peaches, nectarines and plums and come in the fall for apples, pears, pumpkins and squash.


Photo Credit
We stopped at Bear's in Keremeos. It's apple and squash season in the Okanagan. There were a dozen varieties of winter squash, some I'd never seen before. Along with the usuals (butternut, turban, delicata, acorn), they also had some odd looking grey things and some white acorns.


Grey Hubbard Squash
I stocked up on three varieties of local apples but all I can remember is honey crisp - I already forgot the other two varieties! I also picked up a couple butternut squashes, a flat of field tomatoes (more canning in my future) and a carton of peaches (the last of the season)! I also got a jar of local Keremeos Blackberry Honey and a bottle of local Black Cherry Fruit Vinegar.



While in Salmon Arm, I stopped at the famed DeMille's Farm Market and bought three blocks of Farmstead Artisan Cheese produced by The Village Cheese Company in Armstrong, B.C. (original home of the huge Armstrong Cheese company).

Sometime this week I plan to make Butternut Squash Apple soup and I might try to make some dried apple rings in the the food dehydrator. Any suggestions what I can do with the peaches, other than gobble them up whole?

Local Eating - Fall Foods

It's nearly Fall, my favourite season. Fall marks the birthday celebrations of my mother, sister, uncle, two grandfathers, niece, cousins and brother-in-law... oh yea and my own! I love fall fashion (sweaters & boots!), fall weather and fall colours. Most of all, I love fall food!

According to Get Local BC, the following is available locally this Autumn:

Vegetables: Artichokes, beans (fresh & dried), beets, broccoli, cabbage (green, savoy & red), carrots, cauliflower, celery, chard (swiss), corn, cucumbers, fennel (bulb), garlic, kale, leeks, lettuce, mustard greens, onions (red & yellow), parsnips, peppers, pumpkins, potatoes (red, russet, yellow, white), radishes, rutabagas, salad greens, shallots, spinach, squash (winter), tomatoes, turnips (white), zucchini

Fruit: Apples, crab apples, cranberries, grapes, melons, pears, plums, prunes, strawberries

Meat & Dairy: Dairy Products, eggs, beef, buffalo, chicken, duck, goat, lamb, ostrich, pork, rabbit, turkey

Seafood: Clams, cod (Pacific), crab, Dungeness crab, flounder/sole (Pacific), halibut (Pacific), mussels, oysters (Pacific), prawns (jumbo), sablefish (black cod), salmon (Chinook/King/Spring/Pink/Chum/Coho), sardines (Pacific), scallops, shrimp (side stripe, west coast), Spring dogfish, Tuna (Albacore)

Herbs: Basil, bay leaves, chervil, chives, cilantro, dill leaf, dill seed, epazote, fennel leaf, fennel seed, garlic chives, lemon grass, lemon verbena, sweet marjoram, mint, oregano, parsley, rosemary, sage, savory (summer & winter), shiso, sorrel, tarragon, thyme

Etc: Honey, mushrooms, nuts

And now... I'm off to the Farmer's Market! Happy Sunday!

Why Choose Local?

(Please disregard that this video is sponsored by Hellman's)





Why do you choose local?

Community Gardens

The little island where my mother owns a vacation cabin, is home to the most amazing community garden. It's called D.I.G.S. (Douglas Island Garden Society) and is funded completely by donations (the initial funding came from a City grant) and worked on completely by local islanders volunteering their time and hard work.



My mom even donated an old potting shed that was on her property and it now stands, freshly painted at the front of the D.I.G.S. Community Garden. The Garden gate is never locked and everyone is welcome to come in, walk around and enjoy the garden. Sunflowers, tomatoes (including heirloom), squash, carrots, berries, rhubarb, chard, lettuce, herbs, onions, beans, hot peppers... they grow it all in abundance and with great success.



Every Sunday from 10am-12pm, fresh produce is available at the little stand (Anna's Store) for free or by donation. The other day I got a bunch of celery, fresh picked that morning, with all the leafy tops still attached. My cousin got fresh green beans and my other cousin got poppy seeds. We dropped a few loonies and toonies ($1 and $2 Canadian coins) in an old rubber boot and off we went with our goods.

D.I.G.S. is an amazingly successful and impressive community initiative. Across the country, more and more, city leaders and stakeholders are embracing the community garden concept and are donating city land for use as garden space. There are many reasons to support community gardens. Along with providing local residents access to fresh, local produce, community gardens also increase the sense of community and belonging for those working in the garden as well as those living in the area. This is no more apparent then on the island where D.I.G.S. operates. Each Sunday morning the local islanders meet up at the Garden to exchange produce, share stories, work in the dirt and interact. They also have a children's program where kids learn about gardening and participate in craft activities. In the Summer a "Garden Walk" is organized, where islanders tour each other's gardens, giving the "green thumbs" a chance to showcase their hard work and the others a chance to enjoy it. Afterwards, they all get together at someone's house for a barbecue. I have always been amazed and impressed with how a simple garden can do so much to bring people together.

Urban community gardens also provide much needed green space in an otherwise sparse urban landscape and help to beautify neighbourhoods. An old gas station lot at the corner of Burrard and Davie, in the heart of Downtown Vancouver was recently turned into a thriving community garden. Another one has been operating for years on a stretch of old decommissioned train track off Fir Street in Kitsilano.

Along with neighbourhood beautification, some also believe that areas with community gardens have lower instances of crime, particularly with regards to vandalism, because the area residents take more of an interest in their neighbourhoods (the same is true for areas with organized Neighbourhood Associations). (Source). Alternatively, other studies have indicated that while community gardens do not actually impact crime rates, area residents perceive their neighbourhood as safer because of the presence of the gardens. (Source). Regardless of studies and stats, the fact is, community gardens are good for neighbourhoods, cities and area residents.

Check here to find a Community Garden in your neighbourhood (Greater Vancouver only) and do what you can to take part! Get involved, volunteer, donate. Do what you can to support these great community programs. If your community does not have one and you want to take part, contact your City Hall parks department to get the ball rolling! Check this post on how to start a Community Garden, including tips on how to secure land and sponsorship and how to organize your garden society.

For more on Community Gardens, check here.

Make the Switch - How to Shop Local

Kits Beach, Vancouver
A few months ago, I posted about what it means to be local and just last week I posted some resources for locally and humanely raised animal products. I think I skipped a step in there though, so now it is time to talk about how to make the switch to locally grown and produced products.

Get Local BC suggests you start small. Begin with one or two of the foods you buy the most, rather then an entire food group. Find local sources for the products and compare prices to find the best supplier for your needs and wallet. Once you have made the switch to one or two local items, do the same with a few more items until you have local sources for much of your fresh food supply.

Granville Island Market, Vancouver

Other tips to help you shop and eat local:

- First, define what "local" means to you. Revisit my post about what it means to be local. Do you want products produced and growth within Canada, within your Province, or within your regional area?

- Avoid large, chain grocery stores. These grocery stores carry very little local produce (if any at all), and often what they do carry is not as fresh as you would get elsewhere. There are some exceptions, of course so check the produce department of your local grocery store to see what locally grown products they offer. The best alternative is to shop your local, independent grocer or your local organic/natural foods grocer.

- Learn what products are "in season" each month, before you go shopping. Not everything is available year round. Eating local means eating in season. Check Get Local BC's Seasonal Chart or my posts on Spring, Summer, Fall and Winter foods. (Lists applicable to BC and Pacific North West region only. If you live in other area of the country, go to Google to find an "in season" chart for your area.)

- When starting the switch to local, don't worry about organic. If you can find local AND organic produce, GREAT! If not, think about what is more important to you, based on your food philosophies. Some people feel better about eating organic. Some feel better about eating local. Again, both would be ideal but sometimes it is not possible. I tend to buy local over organic, especially in the Summer during market season. Come fall & winter I tend to buy organic in the stores. Check my post about whether or not to buy organic before you make your choices.


- In the Spring and Summer, visit your community Farmer's Market. The produce is picked at the peak of freshness and brought to the market for you to buy, direct from the grower. Roadside farm stands are also a great choice!

- In the off season, visit independent produce markets, like Kins Farm Market or sign up for a home delivery service like Spud.ca or Organics@Home.

- If you live in British Columbia, buy Hot House. BC Hot House is 100% owned by local growers. BC Hot House tomatoes, cucumbers and bell peppers are sold around the world. We are lucky enough to have them based and grown, right in our backyard, with farms in Surrey, Abbotsford and Ladner. Just watch out for their other label MX Hot House. Those products are grown in Mexico during the winter months when there isn't enough light to adequately grow greenhouse produce here.

- Read labels and signs to know where your food is coming from. Not all produce at your local, independent grocer or produce markets is local. Kins carries a huge selection of produce from California. Just the other day I bought Californian plums because I wasn't paying attention. If you aren't sure, ask questions. You have a right to know where your food is coming from.

- Plant your own garden and grow the items you tend to purchase the most. If you don't have space for an outdoor garden, consider a container garden. This year I planted a large container herb garden, container lettuce and container tomatoes. Several cities now have community gardens as well.


- Preserve the Bounty! This summer I participated in The Nourished Kitchen's Preserve the Bounty challenge and preserved over 12 litres of in season fruit and produce for use in the winter months. I bought a food dehydrator and dried fresh herbs and in season fruit. Along with canning, drying, fermenting and vinegar preserving, you can also freeze some foods for use during the off season.

- If you can afford it and have the freezer space, buy your meat products in bulk. Buy a half or a quarter of a cow direct from the farmer. You will save money and time as you won't need to return to the farm or other vendors every few weeks or months to re-stock. With local beef and poultry readily stocked in your freezer, you won't be tempted to buy lesser quality meat of unknown origin from the grocery store. (Ann Marie at Cheeseslave says it takes 7 cubic feet of freezer space to store half a cow.)

- Adjust your cooking focus to be in line with seasonal food. In the summer, cook with beets, corn, green beans, zucchini and berries. In the Fall, try Brussels sprouts, parsnip, cauliflower and pears. In Winter, stick with apples, carrots, onions, butternut and other winter squashes. In the Spring enjoy asparagus, rhubarb and BC Spot Prawns.

- Realize that buying local doesn't mean giving up foods you love. Certain foods like citrus fruit, are not available at any time in British Columbia. Buy local when you have the choice but don't feel like you have to give up locally unavailable foods. Instead, buy from your local produce market to ensure you are getting the freshest produce possible and buy organic when possible. For pantry staples like soy sauce, sugar, coffee, rice, olive oil etc, buy high quality, un-refined and organic when possible.

For more information:

Get Local BC has produced a directory, mainly aimed at residents in the City of Vancouver. It has lots of good resources about where to shop for local products.

Eat Wild Canada has an extensive list of sources for grass-fed beef and other humanely raised animal products.

Check my post about local vendors and resources for locally and humanely raised animal products, such as dairy, meat, seafood and poultry.

This post is part of Monday Mania at The Healthy Home Economist

Food Resources in Lower Mainland / Vancouver Region - Updated June 2012

Greater Vancouver map via Google.

One of the hardest parts of eating local and healthy animal proteins is sourcing the products, especially when it comes to to grass fed beef, pastured poultry products and pastured dairy. They are several farms in the Fraser Valley that supply grass fed beef and pastured chicken, but many of them require purchasing an entire quarter or half of the cow. If you're like me, you don't have the money or the freezer space to make such a large purchase, not to mention the time required to make the three hour round trip drive to go and get the products.

Instead, I have been sourcing out local vendors and suppliers (within the Lower Mainland of Vancouver) - grocers, home delivery services and other vendors that supply healthy dairy, meat and poultry products. This list will grow as I find more local retailers. If you have a trusted source for local, ethically raised animal products, let me know in the comments!


Cows at the Blue Heron French Cheese Company. Tillamook, Oregon


Dairy

The distribution & sale of raw milk has been illegal in Canada since 1971 so no raw milk sources are listed. Government regulations in Canada prohibit the use of synthetic hormones on dairy cows and prohibit the distribution of milk containing antibiotics (even trace amounts). As well, a guideline set by Agriculture Canada requires that all dairy cows have access to pasture and fresh air. According to the Dairy Farmers of Ontario, "milk is the most heavily safety-tested food in the Canadian food supply system". The only thing that seems to differ between Canadian organic dairy versus non-organic dairy is that organic dairy is obtained from the milk of animals which are fed organic feed (free of pesticides, fertilizers and GMO's). With those facts, I'm not sure organic dairy is worth the extra money for so little added benefit. Conventional milk in Canada is pretty darn good already. Regardless, I have still listed a few sources for products I love! For more on the Canadian dairy supply, check here.

- Avalon Dairy (Vancouver, B.C.): Organic milk and dairy products. Milk packed in reusable or returnable glass bottles to reduce waste. Available at most retail grocery chains and via Organics@Home and Spud home delivery services. This is the only source I have been able to find for non-homogenized whole milk (also called Standard Milk).

- Gort's Gouda (Salmon Arm, B.C.): Although Gort's Gouda is not available in retail outlets in the Lower Mainland, I included it in this list because I absolutely adore their products. My aunt lives in Salmon Arm so I always pick some up while I am there visiting. Gort's is newly certified organic and makes raw milk Gouda, Maasdammer and feta cheese out milk produced by pasture raised, 100% grass and hay fed cows. They accept online orders within Canada, minimum $45 purchase required, and offer free shipping in Western Canada and the Maritimes. They also sell goat's milk Gouda.

- L'Ancetre Cheese Factory (Quebec): Not local, but a good source of organic, raw milk cheeses. They also produce quality butter and pasteurized milk cheeses. Selected varieties are available at Planet Organic, IGA and at most better grocers. Also available via Organics@Home and Spud home delivery services.

- Kerry Gold: Not even close to being local since it's imported from Ireland, but it's the ONLY butter I use. Kerry Gold is pure Irish butter made of milk from grass-fed cows. Unfortunately, Kerry Gold is not sold in Canada. I get mine from Trader Joe's in Bellingham, WA. but it's also available across Washington State at Whole Foods, QFC and Costco.

- Les Amis Du Fromage (Vancouver, B.C.): Sells artisan cheese and butter, including unpasteurized (raw) cheese products.

Eggs

- Rabbit River Farms (Richmond, B.C.): Chickens range free on organic pasture and are fed certified organic feed. When indoors, they are cage free. Available at IGA, Save On Foods, some Real Canadian Superstore locations, Choices, Whole Foods and via Organics@Home and Spud. See here for more retail locations. Beware of the "free run" eggs they also sell, which come from chickens with no access to the outdoors or pasture.

Grains

- A Bread Affair Baugetterie (Langley, B.C.): Large selection of organic artisan breads, including Whole Wheat Sourdough, Spelt and 6 Grain. Also have several delicious breads certified at least 85% organic including my favourite Roasted Garlic & Cheese, Sprouted Wheat and Cranberry Semolina. Don't forget about their 100 Mile loaf, which is made of ingredients sourced within 100 miles of their bakery in Langley. Available at their Bakery, Planet Organic, Hopcott Premium Meats and various Farmer's Markets. Farmer's Market Schedule.

- Gesundheit Bakery (Abbotsford, B.C.): Preservative, oil and sugar free bread and bun products. They also have a line of yeast free and gluten free breads. Huge selection, including my fave Black Russian Rye! Gesundheit is a Farmer's Market staple around the Lower Mainland. Check their market schedule here.

- Silver Hills Bakery (Abbotsford, B.C.): Breads & bagels made with organic sprouted grain. Many products are wheat free. Available at most grocery chains, including IGA, Thrifty's, Safeway and Save On Foods.Check the store locater for more retail locations.

Honey

- Honey Bee Centre (Surrey, B.C.): One of the only honey bee farms in the Greater Vancouver region. All their honey is pure and unpasteurized. Available for sale at their country store on 176 Street & Fraser Hwy, online, or at various Farmer Markets around the Lower Mainland.

Meats

*Government legislation does not permit the use of growth hormones in any poultry, lamb, pork and bison sold in Canada. Although not specified below, all poultry, lamb, pork and bison products will be hormone free.*

- Bradner Farms Chicken (Abbotsford, B.C.): Their certified organic chickens have three times more living space than the average chicken and access to the outdoors. Available in the frozen meat section at Save On Foods. (The Bradner Family Farm also supplies the milk for Avalon Dairy. In 1999, they became the first suppliers of certified organic fluid milk in Western Canada!)

- Empire Valley Beef (Williams Lake, B.C.) Grass fed and finished beef products. Available at selected community Farmer's Markets through the fall and via Organics@Home delivery service. Check here for their market schedule.

- The Honest Butcher (Vancouver, B.C.) "100% local, sustainable, naturally raised, whole animal butchery", selling "Stocks, broths, sausages, charcuterie, pates, terrines, raw dog food". I haven't been myself but have heard good things from others. A commenter below also recommended them.

- Hopcott Premium Meats (Pitt Meadows, B.C.): Partially pasture raised, hormone and anti-biotic free beef from the family farm, located right next door to the meat shop. Dry aged 21-28 days. The beef is not certified organic and not fed a diet of 100% grass, but still better quality than what you would find in your grocers meat case. Hopcott also sells antibiotic free pork and poultry from the Fraser Valley and a line of nitrate free deli meats.

- Meridian Meats & Seafood (Maple Ridge & Port Coquitlam, B.C.): Quality butcher shop offering pasture raised, grass fed beef and lamb, free run, cage free chicken, free range, non-medicated turkey, and pasture raised (grain finished) bison. Animals raised in the Fraser Valley and interior.

- Organic World's Specialty Meats (Maple Ridge, B.C.): Sells pre-packaged fresh and frozen organic beef, bison, chicken, turkey, pork, seafood and occasionally, wild game (elk, boar & pheasants!). Very, very good prices.

- Pasture to Plate (Chilcotin Valley, B.C.): Pasture raised, grass fed organic beef and lamb, pork and poultry. Only available at a few independent retailers in Vancouver, including Drive Organics on Commercial Drive. See here for retail locations.

- Redl's Home Grown Beef (William's Lake, B.C.): Redl's beef is pasture raised and free off antibiotics, pesticides, hormones, and CORN! Redl's is a staple at my local farmer's market and many others around the Lower Mainland. During the winter Redl's can be found at the Coquitlam and Abbotsford markets. Check here for their market schedule.

- Thomas Reid Farms (Langley, B,C.): Free run, certified organic chicken. Available at Capers, Choices, Thrifty Foods and via Organics@Home delivery service. See here for more retailers.

Seafood

As Vancouverites we are so lucky to have so many local sources of fresh, wild caught, sustainable seafood. Fresh, sustainable seafood is widely available in most grocery stores, as well as fish markets. For an even better experience, take a trip to a local fisherman's warf and buy direct from the fishers. When shopping for seafood, always make sure the fish you bought is labelled "WILD". Check the SeaChoice Seafood Guide to know what is the best choice for sustainability when buying fish and seafood. I buy a lot of my fresh seafood at IGA and Thrifty Foods (both support the Ocean Wise Program), as well as my local fish market.

Fisherman's Wharf's

- False Creek Fisherman's Wharf (Vancouver): 1505 West 1st Avenue, North-West of Granville Island, between the Burrard Street Bridge and the Granville Street Bridge.

- Steveston Fish Market(Richmond): 3800 Bayview Street, Steveston Village, Richmond.

Farmers Markets:

- Fresh Off the Boat (Port Coquitlam, B.C.): Large selection of locally, wild caught, sustainable seafood & fish. Check here for their market schedule. Ocean Wise supporter.

Fish Markets

- Blue Seas Fish Market (North Vancouver): 2011 Lonsdale Ave, North Vancouver. Supports OceanWise.

- Granville Island Public Market (Vancouver): Several seafood merchants including Finest At Sea and The Lobster Man on Mast Tower Road and Longliner Seafoods, The Salmon Shop and Seafood City inside the market.

- The Crab Shop (North Vancouver): 2455 Dollarton Hwy, North Vancouver.

- Inlet Seafoods Ltd. (Port Moody): 236 Newport Drive, Port Moody (NewPort Village). Supports OceanWise.

- 7Seas: Locations in South Surrey and Kitsilano (Vancouver). Supports OceanWise and SeaChoice.


More to be added...

Preserve the Bounty Challenge

While surfing the net the other day, I came across The Nourished Kitchen - Preserve the Bounty Challenge. I decided to sign up. What better way to continue healthy, local, wholesome eating than by preserving the summer harvest?

In the month of August. we’re setting aside our pressure canners and we’ll be preserving the bounty of the summer season naturally while optimizing the nutrition of the foods we put up for winter. Over the course of 5 weeks we’ll cover sun-drying, oil curing, freezing, fermentation and salt-curing – traditional techniques that optimize nutrition and don’t heat up the kitchen like canning.

I missed week one (fermentation) and week two (preserving in oil & fat), but I signed up just in time to receive instructions for week three (preserving in vinegar). Sometime during the month or at the end of the challenge I will go back and try the challenges from weeks one and two.

For now - preserving in vinegar. Well, that's easy. Pickled green beans, pickled carrots, picked garlic, pickled beets. I make fabulous spicy pickled dill beans. And I might try my hand at pickled peppers. You name it - If it's available at the market tomorrow, I'm going to pickle it. The catch is I can't boil the finished product to ensure a tight, secure seal on the jars. That's no problem though. Vinegar and salt are fabulous preservatives and as long as I store my goods in the refrigerator, I will have no problems with bacteria or other nasties.

In other food preserving news, I bought a food dehydrator. My plan is to dry most of the herbs in my garden (basil, parsley, lemon basil, rosemary, thyme, chives), make my own dehydrated minced onion and garlic and dry some blueberries and strawberries for use in cereal and baking in the winter. I may even try my hand at fruit leathers and jerky!

(As it turns out, drying and dehydrating was the challenge for week 5! And instead of salt curing, we preserved with alcohol in week four.)

Do you have any experience with preserving in vinegar or with food dehydrators?

Nanaimo Farmers Market

While away last week, I took a day trip to Nanaimo to visit the Downtown Farmer's Market.


The market is held every Friday from 10am to 2pm at the Pioneer Waterfront Plaza. This is the view from the market location. The island on the right is Protection Island and that is where I spent my week of resting and relaxing. Just a ten minute boat ride from the Nanaimo harbour, Protection Island is the perfect mix of isolation and convenience. The only commercial entity on Protection is a floating pub!


Back to the market...



It's large - in area as well as vendors. I didn't count all the vendor stands but I would estimate there was 30-40 booths. As you can tell from the photos, there is space for many, many more.

I was quite disappointed with the variety and selection of the booths at the market. There was very little fresh fruit and produce available. I counted only 3 or 4 stands selling fresh produce and even then, the selection of produce was limited. I saw garlic, lettuce, raspberries and little else. One stand sold fresh flowers, which was nice to see. There were two fresh artisan bread vendors and two meat vendors, one of which also sold farm fresh eggs. There was also several stands selling baked goods, james and jellies. There were no cheese vendors, which is odd since Little Qualicum Cheeseworks is only 50km up island from Nanaimo. I thought maybe I justed missed them on this particular day but they aren't even listed as a regular vendor on the website. There was an abundance of crafts and artisan booths - vendors selling jewellery, rock candles/vases, quilts, tie died clothing, ceramics, homemade soaps, glass, knick knacks, woodwork, photography, paintings... it was more like a craft fair than a farmers market and none of the arts and crafts booths appealed to me since I was looking for local edible products.

I didn't go home empty handed though.

I bought cookies from The Cookie Lady, fresh artisan bread from Slow Rise Bakery, cognac sausage from Ravenstone Farm, super spicy Dad's Westcoast Wildfire Awesome Sauce, a chocolate fudge cake from the British bakery vendor (whose name I can't recall or find online), and three jars of jelly from Golden Maples Farm.

The jelly from Golden Maples Farm was the best catch of the day. Created and sold by a very interesting lady named Eileen, Golden Maples Gourmet Jams and Jellies were very creative, unique and tasty. I took advantage of the "Christmas in July" sale and got three jars for the price of two.


Photo from Golden Maple Farms

- Cranberry Jalapeño Jelly: Sweet and slightly spicy. I used this one on a turkey sandwich! The label says it can be thinned with water for use as a marinade on ribs or wings. Great over Brie cheese too!

- Smoky Maple Jelly: Sweet red peppers slowly smoked over hickory and alder woods are the basis of this one. Serve with meats, cheese, on crackers or use as a sandwich spread.

- Christmas Marmalade Jelly: Nothing Christmas-y about this delicious blend. Made with oranges, kiwis, cranberries, raspberries and lemons. Use as a dessert topping. Mix with coconut rum and pour over ice cream or cheesecake. Add a spoonful to tea. I'm still working on a Christmas Marmalade Martini!

All three jellies can also be used as a base for salad dressing. Just mix with oil, vinegar and a bit of Dijon.

Elieen told us there are over 400 varieties of jellies, including wine jellies, spicy jellies, maple jellies, wild berry jellies, domestic berry jellies and ice wine jellies. Check out the list here, although I don't think it's a comprehensive list. The three I bought were delicious but it was very difficult to decide. I could have easily bought a dozen more. I'm thinking I may contact Elieen again to order a case in time for Christmas.

Overall, I was pleased with my purchases at the Downtown Nanaimo Farmer's Market. It's worth a visit if you're in the area!

Local Eating - Summer Foods

It's July! Summer has arrived in the Lower Mainland. After a dismal June and a chilly beginning to July, the sun is finally shining and it's HOT!

According to Get Local BC, the following foods are available locally this month:

Vegetables: Beans, beets, broccoli, cabbage (savoy & red), carrots, cauliflower, celery, chard (swiss), corn, cucumbers, fennel bulbs, garlic, kale, lettuce, leeks, mustard greens, onions (green, red & yellow), peas, peppers, potatoes (red, russet, yellow, white), radishes, rhubarb (field), salad greens, shallots, spinach, squash (summer), tomatoes, turnips (white), zucchini

Fruit: Apples, apricots, blackberries, cherries, currants, gooseberries, nectarines, raspberries, rhubarb (field), Saskatoon berries, strawberries

Meat & Dairy: Dairy products, eggs, beef, buffalo, chicken, duck, goat, lamb, ostrich, pheasant, pork, rabbit, turkey

Seafood: Clams, cod (Pacific), crab, Dungeness crab, flounder/sole (Pacific), halibut (Pacific), lingcod, mussels, oysters (Pacific), prawns (jumbo & spot), sablefish (black cod), salmon (Chinook/King/Spring/Pink/Sockeye), scallops, shrimp (side stripe, west coast), Spring dogfish, Tuna (Albacore)

Herbs: Basil, bay leaves, chives, cilantro, dill leaf, epazote, fennel leaf, garlic chives, lavender, lemon verbena, mint, oregano, parsley, rosemary, sage, savory (summer & winter), shiso, sorrel, tarragon, thyme

Etc: Honey, mushrooms, nuts

Keep an eye out in your local grocery stores, or even better, hit up a weekly Farmers Market in your neighbourhood.

Today I went to the Port Coquitlam Farmers Market and stocked up on blueberries, raspberries, onions and bell peppers!

More recipes coming soon-ish.

Thai Away - Meals in Minutes

I'm not usually one to purchase or promote pre-made, frozen meals but when I found Thai Away Meals in Minutes at IGA recently, I had to give it a try. I love Thai food, especially red curry.

Thai Away is a Vancouver based restaurant chain that also produces frozen prepared Thai entrees and sauces.

I bought and tried the Red Thai Curry with Chicken entree and the Yellow Thai Curry. It's meant to serve two. I am not kidding when I say this - it was absolutely FANTASTIC. The Red Thai curry contains fairly large chunks of chicken, butternut squash and Thai basil leaves. The package also includes a side of brown Jasmine rice. You simply boil a large pot of water and place the two frozen packages in the water for 10 minutes (or microwave). There are no preservatives. No MSG. Nothing you can't pronounce or recognize.

I will definitely be buying these frozen entrees again. They're absolutely perfect for an on-the-go or in-a-pinch meal.

See here for a list of other entrees available.

See here for a list of grocers that carry the Meals in Minutes products. Pretty well every IGA in the Lower Mainland is listed along with Wholefoods/Capers, Nestor's Markets and Choices.

Shopping Adventures

Yesterday Marianne and I went to Organic World's Specialty Meats to see what they had to offer. A couple of my co-workers had told me good things about Organic World and the reviews on Yelp were very positive so I was excited to check it out. Thankfully, the reviews and recommendations did not disappoint.



I picked up 4 organic, boneless, skinless chicken breast (2 marinated) and 1 lb of organic lean ground beef for the whopping price of $16 and change. The beef was $2.20. The chicken was about $7 per package, only a dollar or so more than the cost for non-organic chicken at a conventional grocery store.

Organic World has a huge selection of fresh and frozen meat, poultry, cold cuts and seafood. They even have game meat. Marianne picked up some Bison Pepperoni and Bison Cheese & Jalapeno Smokies (only $3.99)! Great prices, great selection, great quality.

Organic World's Specialty Meats
22268 Dewdney Trunk Road
Maple Ridge, BC V2X 3H9
(604) 476-0717

* * * * *

Next up was a visit to the Trout Lake Farmers Market in East Vancouver. It was crowded when we got there just after 9am. I immediately got in line for heirloom tomatoes from Celyddon Farms. Marianne wandered over to another booth to pick up farm fresh asparagus (the first of the season). I also picked up some green onions and rhubarb and a tub of Bean Boy Creations Organic Hummus (Smokey Tomato Chipotle flavour)!



The best part of the market was all the organic herb & plant vendors. I bought an italian parsley plant, a curly parsley plant, two basil plants, one Thai basil plant, three strawberry plants and one container of assorted lettuce plants. Prices varied from booth to booth but I think I did well in the deal department.

Lettuce Container Flat and Curly Pasley Italian Basil and Thai Basil


Trout Lake Farmers Market
EatLocal.Org
North Parking Lot of John Hendry Park
3300 Victoria Drive (At E. 15th Ave)
Vancouver, B.C.
Saturdays 9am - 2pm

All in all it was shopping success. Next Sunday I hope to visit the Coquitlam Farmers Market.

And... more recipes coming soon, including a strawberry rhubarb crisp and an heirloom cherry tomato salad!

Spot Prawns are here!

It's BC SPOT PRAWN SEASON!

And the annual Spot Prawn Festival is tomorrow at False Creek Fisherman's Wharf (near Granville Island).

Spot prawns are local to the waters off BC's West coast. They're only available for about 80 days, with the season beginning in May. They are caught wild, not farmed, and they are deemed sustainable under the Ocean Wise program.

Unfortunately for you (and me), Spot Prawns are not easy to come by. As Remy Scalza states in his article, line ups at the Fisherman's Wharf are long and shoppers often swarm the boats before they have even docked to get the sweet, shellfish. Plus they are expensive - $12 a pound expensive. If you aren't lucky enough to score some of your own fresh BC Spot Prawns, perhaps you will be lucky enough to dine at one of the fine Vancouver restaurants featuring Spot Prawns on its menu.

Also check out this article by local Iron Chef Rob Feenie, including a Spot Prawn recipe.

Farmers Markets

So now you know what local means and what local food is available right now. Now it's time to talk about where to find it. Nearly ever city in the Lower Mainland hosts a weekly or bi-weekly Farmer's Market. This is generally the best and easiest way to get farm fresh products. You buy straight from the farmer. You get to know your food producer. You get to ask questions about how your food was grown or produced. It doesn't get any better than that!

Most markets start up the first couple weeks of May. Check the websites to see the official Opening Day. Then get your ass down there and don't forget your reusable shopping bag!

LOCAL FARMERS MARKETS

Burnaby - Burnaby City Hall, Saturdays through October.

Coquitlam - Dogwood Pavilion at Poirier Rec Centre, Sundays through September.

New Westminster - Royal City Farmers Markert at Tipperary Park, Thursdays into October.

North Vancouver - at Lonsdale Quay, Saturdays through October.

Surrey - operates Wednesdays, June through September.

Vancouver - four summer markets operating around the city on various days. Check their website for info.

West Vancouver - Ambleside Park behind the Police Station, Sundays through October.

White Rock - Miramar Village Plaza, Sundays through October.

For more markets all over British Columbia, check the BC Farmers Market website.

Check the website before you go as the hours vary for each market. Many also offer winter markets, starting up in early November. Be sure to check in to your favourite market website when summer is over.

Local Eating - Spring Foods

Springtime on a farm pasture in Maple Ridge.

Now that we've talked about what "local food" means, it's time to talk about what local food is.

It's May! Springtime in Vancouver!

According to Get Local BC, the following foods are available locally:

Vegetables: Asparagus, celery, chard (swiss), greenhouse cucumbers, kale, mustard greens, onions (green), onions (red & yellow), peas, greenhouse peppers, new potatoes, potatoes, radishes, rhubarb (field), salad greens, shallots, spinach, greenhouse tomatoes, turnips (white)

Fruit: Rhubarb (field)

Meat & Dairy: Dairy products, eggs, beef, buffalo, chicken, duck, goat, lamb, ostrich, pheasant, pork, rabbit, turkey

Seafood: Clams, cod (Pacific), crab, Dungeness crab, flounder/sole (Pacific), halibut (Pacific), lingcod, mussels, oysters (Pacific), prawns (jumbo & spot), sablefish (black cod), scallops, shrimp (side stripe, west coast), Spring dogfish

Herbs: Bay leaves, chervil, chives, cilantro, dill leaf, fennel leaf, garlic chives, mint, oregano, parsley, rosemary, sage, savory (winter), sorrel, tarragon, thyme

Etc: Honey, mushrooms, nuts

Next up... where to buy your local foods. May marks beginning of Farmer's Market season!

What is Local Food ?

Blueberry fields in Port Coquitlam, British Columbia.

I've talked before about the benefits of local eating. The benefits are obvious and compelling.

-Local food supports the small, family run farms, which supports the local economy & leads to job creation
-Foods are fresher, more nutritious and taste better. Local foods are picked at their peak of freshness and delivered to you within a few days.
-It's better for the environment. Local food means reduced emissions as food doesn't travel as far to get to your table. It also means less packaging and less waste.
-In the case of dairy, poultry and meat producers, you often get a more humanely raised, healthier products.

It's easier said than done though. Most large, corporate grocery stores do not carry local products. (Safeway, I'm talking to you.) In larger cities, local products, especially meat products, are often impossible to find. Local products can also cost more because they are often of better quality and produced in smaller quantities.

First of all, what is "local"? I learned there is no standard definition. The term "local" can be interpreted differently depending on whom you ask and what you are looking for. The broadest definition of the term "local food" is anything that is produced in the province/state in which you reside, even if it's several hundred or thousand miles away.

Others define local as anything that takes one day or less to reach your table (thereby reducing emissions involved in transporting the products). A reasonable distance for food to travel in one day (known as DGD or days-good-distance), is 400 miles. Source.

The 100 Mile Diet movement sees local food as anything grown or produced within 100 miles of your residence. If you live in British Columbia, you can check distances between cities here to see if your local farmers/food produces fit within the 100 mile guide. In the Lower Mainland of BC (Greater Vancouver), we are quite lucky to have so many products and food producers within 100 miles. Fruits, vegetables, meat, poultry, dairy and seafood. Our area has it all.

The most narrow view of a local diet is anything produced within a city and its surroundings; For example, the Metro Vancouver area (ending north of the Fraser in Maple Ridge and south of the Fraser in Langley). This wouldn't be a very easy diet to follow since many farms and producers are in Chilliwack, Abbotsford and beyond. The Canada Food Inspection Agency also follows this narrow view, stating that for goods to be advertised as "local" or "locally grown", it must originate within 50 km from where it is sold - 50 kilometres is only about 31 miles! Source.

My personal view of "local" changes depending on what product I'm looking to purchase. My most general sense of local is 100 miles, because it's easy to define and like I said, there is an abundance of food items grown and produced within 100 miles of my home. If you look at this map on the 100 Mile Diet website, you will see. A hundred miles from the Vancouver area covers much of the southern tip of Vancouver Island, northern Washington, Whistler and the Fraser Valley.

I know from all the searching I have done, that grass fed beef is not readily available within my 100 mile radius. I know that Okanagan wines taste better than Fraser Valley wines (in my opinion, of course), and some of the best BC fruit comes from the Okanagan as well. For some products, I redefine my idea of local to anything grown or produced in the entire province.

Now with all that said, my diet isn't based around local products. In fact, I eat very few local products. I would like to eat local and support local growers and producers but like I said, it isn't easy and it isn't cheap. Aside from weekly community Farmer's Markets and small local grocers, the only way to get many local products it to go direct to the producer. I don't have the time or desire to be driving all over the Lower Mainland to buy my weekly groceries from several different sources. This is why I appreciate the Farmer's Markets. This year, I will try to go weekly and if not, at least every other week. I will try to buy most of my fresh produce from the farm stand and when I can't, I will seek out as much local produce as I can from the produce store nearby.

Another source for local foods is via home delivery services such as Spud or Organics@Home. Come Fall and Winter when the Farmer's Markets are over, I will be joining one of these services. Not only can you get in season, local produce, but you can also get grass-fed beef and organic grocery products - all delivered right to your door step.

Heirloom Tomato, Bocconcini & Basil Spinach Salad with Balsamic Reduction (Insalata Caprese)

I think this one takes the prize for longest title. Some fancier foodies/chefs/bloggers would call it Caprese Salad but it doesn't quite have the same ring to it as HTBBSS. It also takes the prize for quickest, tastiest and most gourmet lunch ever.

There is no recipe for this salad. I sliced some fresh heirloom tomatoes (pretty orange & yellow striped ones), tore up some fresh basil leaves, threw some spinach on the plate, topped it all with some baby bocconcini pieces, sprinkled it all with course salt and fresh cracked pepper and drizzled on a generous amount of reduced balsamic vinegar and extra virgin olive oil. Delicious!

I've been making this salad for quite a while. It was inspired by a similar one I had at a local Irish Pub once. Normally I make my own balsamic reduction by simply simmering one cup of balsamic vinegar until it's been reduced by half. It's easy to do but it takes a while and smells up the kitchen.

Yesterday I went to the 18th Annual Vancouver Wellness Show and bought a bottle of Nonna Pia's Gourmet Classic Balsamic Reduction. It's produced and bottled in Whistler. It feels right to support a local, family run business. And it's a good product; a really, really good product. Saves time and no smelly kitchen!

Speaking of local eating, this month marks the opening of many community farmers markets. If you're in the Coquitlam area check here. Vancouver? Look here. Other cities across the province of BC? Check this one.

I will post more in depth about farmers markets and what it means to be "local", another day.

Prizes!

Last week I posted about a contest Marianne was hosting. The prize was a swag bag of goodies and two tickets to the Vancouver Wellness Show.

I WON!

I met up with Marianne today to collect my goodies:


(picture from Marianne's blog)

Along with two tickets to the Wellness Show, I also won a yoga top from Light Activewear, lotion from Tuscan Farm Gardens in Langley, Nellie's All Natural Laundry Soda, three jars of Western Sage honey, Prana Chia Oil, Gold Seal Wild Salmon Oil capsules, Hippie Chips and a few other samples, gift certificates, coupons and goodies!

Marianne is hosting another contest. This one is for a one month supply of Genuine Health derma lipid skin care supplements.

I wouldn't mind winning this one too (is that even fair!?). I know I can use a little skin care help. :)

Quejos Brazilian Cheesebuns

A few years ago, while at Granville Island Market, I picked up a couple bags of Quejos Cheesebuns. Back then, I didn't know what it meant to be "gluten free", I just knew that these buns were very, very good.

While at Whole Foods recently, I found Quejos again. Still wheat, gluten and yeast free and now a line of dairy free cheesebuns, made with soy, and another line made with coconut milk; Made in Vancouver, Quejos have come a long way, baby.

Spinach and Onion is my favourite but the Jalapeno ones are good too. I have mine with breakfast, as a snack, or use them to make a sandwich. Toasted then slathered with a bit of butter, they are chewy and doughy and just darn good. closer to "real" bread than any gluten free product I have encountered and they don't weigh the same as a brick! Bonus!

It's a weekday, but I'm having a "weekend" breakfast of champions... two poached eggs, one turkey sausage, a big old fruit salad and a Quejos. Yum yum!