Healthy Living in the North

Foodie Friday: Brighten up your plate with local fruits and veggies!

I’m always amazed at the selection of local fruits and vegetables in our grocery stores, farmers’ markets, and gardens throughout the summer months!

Enjoying BC-grown produce is a great way to add variety and brighten up your plate with vibrant colours and fresh flavours. It can also be fun to explore some not-so-familiar (yet equally delicious) local produce. To learn more about the benefits of eating local, check out Marianne’s fantastic post: Enjoy BC’s bounty this summer.

lambs quarter wild spinach

Have you tried lamb’s quarters or wild spinach before?

One way that I’ve been able to put more local foods on my plate is by joining a Community Supported Agriculture (CSA)  program in Terrace. This program allows community members to purchase a “share” of local produce from farmers before they plant their crops. Despite having a shorter growing season in northern BC, last week’s share included potatoes, strawberries, lettuce, mint tea, homemade pear jam, and a bag of lamb’s quarters* (*keep reading!).

I had quite the chuckle when I discovered that “lamb’s quarters” was in fact a vegetable – it’s a bag of mysterious dark leafy greens! According to my online search, lamb’s quarters is also known as goosefoot or wild spinach. It tastes similar to spinach, and can be enjoyed raw, steamed, or sautéed.

One of my favourite ways to eat spinach is as a creamy dip, so I decided to substitute lamb’s quarters in my signature spinach dip recipe. If you don’t have lamb’s quarters, no worries!  You can simply use fresh, frozen, or canned spinach.

spinach dip

Wild spinach puts the wild in this classic dip!

 (Wild) Spinach Dip

Ingredients:

  • 4 cups of spinach or lamb’s quarters, washed
  • 1/3 cup mayonnaise
  • 1/3 cup of yogurt, plain
  • 1 tsp of garlic powder or 1 clove crushed garlic
  • 1 tsp Worchestershire sauce
  • Salt and pepper to taste
  • ¼ cup parmesan or mozzarella cheese, grated (optional)

Instructions:

  1. Heat a large skillet over medium heat. Add the washed lamb’s quarters or spinach and cook until completely wilted.
  2. Let cool slightly and squeeze out as much liquid as possible.
  3. Finely chop the lamb’s quarters or spinach.
  4. In a small bowl, combine the lamb’s quarters or spinach with the rest of the ingredients.

Serving suggestions:

  • Enjoy right away, or chill for 1 hour before serving to let the flavours combine.
  • I like to serve this dip with crackers, corn chips or bread, and veggies of my choice.

If you are looking to take advantage of more local produce this summer, here are a few of my favourite Foodie Friday recipes featuring local ingredients:

Do you have a favourite locally inspired recipe? Share in the comments below!

Emilia Moulechkova

About Emilia Moulechkova

Originally from the Lower Mainland, Emilia started her career with Northern Health as a dietetic intern in 2013. Since then, she has worked in a variety of roles as a Registered Dietitian with the population health team. In her current role, she supports schools across the north in their efforts to promote healthy eating. Emilia is passionate about food’s role in bringing people and communities together, and all the ways it can support physical, mental, and social health. Her overall philosophy on healthy eating can be summarized by this Ellyn Satter quote: “When the joy goes out of eating, nutrition suffers.” In her spare time, she loves exploring the beautiful northern outdoors by foot, skis, bike, or canoe!

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