Phew! OK so a bushel of tomatoes is a little more gigantic/cavernous/never-ending than I imagined. In fact after I first began happily slapping pans of tomatoes into my oven for roasting, I looked at the gazillions that were left and—for a minute there—thought I was going to run from the house screaming.

But never mind all that. Over the course of three days last week I processed this parade of sun-warmed Roma magnificence from Highmark Farms in Cookstown, ON.

After first wheeling said bushel home from our local Fairmount Park Farmers’ Market in my Red Flyer wagon, the marathon began. I roasted, I blanched. I blended. I plopped sauce in Rubbermaid containers and made rustic labels (yes I did!). I popped whole tomatoes in freezer bags—with dates clearly marked in blue Sharpie. Those babies are all snug in my freezer now.

But this project didn’t just squirt tomato innards all over my kitchen and trigger eight extra dishwasher loads. Nope. What this project did was renew my appreciation for the quality of a homemade product (more on that later), but also for all the hard work performed by previous generations of (primarily) women.

Here I was proud/exhausted after a short bout of what can only be called “hobby” preserving. Today though, unlike generations past, I have choices. I’m not charged with preserving food to feed my family through a long cold winter. (Isn’t that what Loblaws is for?) 

Seriously though, what I am interested in is upping our consumption of quality local food, and becoming more conscious of all the inputs up and down the food chain. Yes, my project is small-scale. For some of you, one bushel of tomatoes is amateur league—you’re canning somersaults around me. But for those of you who are curious, who’ve been asking me about my tomato pile, I want to share a few thoughts. Here’s what I learned from one lovely locally grown bushel of tomatoes.

The plan
Like many of you out there, I confess to a fear of canning. I hope I get over it, but this year I chose the straightforward route of freezing. And I chose two methods requiring as little labour as possible:

1) Roasted tomato sauce. I followed this recipe from Disney Family.com. After roasting tomatoes (with skins left on) with garlic and herbs, you pulse with an immersion blender to create the sauce. I made one change, swapping in Balsamic vinegar for sugar. (Adding sugar just feels wrong to me.) Frozen sauce keeps four months in the freezer.

2) Whole, skinned tomatoes. I also used this recipe from TLC. Tomatoes keep up to nine months in the freezer.

Time
For me, processing was time-consuming but simple work. For the roasted sauce, after the first couple of batches, I doubled my capacity by putting batches on two oven racks. With the blanching method, once I did it a couple of times, I really sped up.

Quantity
All in all, my $25.00 bushel yielded about 20 Ziploc bags of Roma tomatoes (I was aiming for the same amount as a big can), plus roughly 20 cups of sauce. We ate some of the sauce right away, so it’s a little hard to calculate—yum!

Freezer space
Good news for those of you, like me, resisting the urge to buy a chest freezer. I scrounged enough space for a bushel of tomatoes right in my side-by-side. Two shelves are plenty!

Uses
Already, I've used my sauce to make a hearty tomato soup—just add a bit of stock and cream. I’ll also be making pasta sauce, chili, curries and other soups.

Quality
Best of all, what I’ve noticed right away with this tomatoes-gone-wild project, is the depth of flavour you get. With my sauce in particular, roasting at peak freshness has given me such a unique product--you just can't get this in stores. Will I do it again next year? Sign me up. I know the kind of work I’m getting into, but I'm also thrilled by what I get out of it!

Be honest. Does your family like salad? Too often, green salads are a sad afterthought—what a girl on a first date is supposed to order when she’d really rather have the pork ribs. At home, I've often thoughtlessly thrown them together. But even in good restaurants, I’m surprised at how often “side salad” means I get the same old bagged greens, served past their prime and weighed down with an oily vinaigrette.

It’s a shame. Done right, salads can seize the limelight, not just hang back, ever the grumpy dieter’s consolation prize. But that's not all. They may seem slight and insubstantial, but leafy greens are loaded with nutrition. Lettuces deliver heaps of fibre, vitamins, minerals and powerful antioxidants. And that’s before you add in those lovely, colourful veggies. So I’ve been taking notes. Whenever I encounter a salad that has me craving seconds, I ask why. What makes this one special? Over time I’ve seen some commonalities emerge and figured out what works, at least for me.

My tips are not foolproof. Salad-resistant kids are always tough customers. But overall, I’ve found these steps will get people—even non-salad eaters—to eat way more salad. Whether I'm serving family or dinner guests, the rising salad consumption is so consistent, so noticeable, I have to smile to myself every time it happens. People pound the table (really) and say things like, “That salad is dynamite!” or “Is it OK if I have the rest of that?” or simply “Mmmmm.” If I wasn’t encouraging people to eat such wonderfully healthy stuff, it would be almost…unethical.

Curious? Here are my six easy steps to increased salad consumption. Give these a try. See what happens.

1. Homemade croutons
Nothing makes a salad quite as special as fresh homemade croutons—coincidentally also a great way to use up stale bread. I heat a pan, melt in a blob of real butter, then toss in my cubed bread and wait. I like to mix it up, to make a bold statement with a dark rye, or throw in an unexpected texture with herbed focaccia, crunchy pita strips, or heavenly sourdough. Once croutons are a near-perfect golden brown, I grate a bit of Parmesan Reggiano overtop and gently stir to give these yummy bite-sized pockets a decadent crunch.

2. Ditch the bag
It took me a while to realize I don’t like bagged salad greens all that much. So convenient and nicely packaged, I’ve bought them for years without a second thought. But for me convenience trumps taste and too often, the stuff gets slimy before I can use it. Ultimately, yes, fresh lettuce requires more work. But it also lasts longer in the fridge, costs less, and makes a salad sing. Buttery Boston, delicate read leaf, crisp Romaine, peppery Arugula—rinse, dry, and lavish an assortment of gorgeous greenery into your salad bowl.

3. Fresh ingredients
Soups forgive, but a salad is no place for wilted carrots, or aging spinach. When I place only the freshest ingredients in my salads, I have more appetite for them, and so do my guests.

4. Cheese
I love this part! In most of my salads, I wantonly crumble in bits of creamy cheese, whether a veined, assertive blue, some salty Feta, or a milder goat cheese. Later when I’m tossing my salad, I love the way the cheese distributes, leaving traces of creamy goodness everywhere. For a Caesar, I omit those sorts of cheeses but grate in some fresh Parmesan instead.

5. Homemade dressing
Again, an extra step, I know. But here again, it makes your salad that much more unforgettable. On the good side, making a dressing only takes a minute. The rule of thumb is three parts oil to one part acid. Then, I add in a little salt and pepper, or get fancy with some mustard, fresh herbs, whatever seems right.
  
6. Contrast
My last tip calls for artistry. When making a salad I always step back at some point and ask about contrast. Is there visual contrast?—for example, dark croutons against greens and white cheese? Is there a balance of salty and sweet tastes, and of softness and crunch? For sweetness, I might add berries or cherry tomatoes, and for saltiness, I love olives, or, gasp, flecks of bacon. Then, if there’s not enough crunch, I might add in toasted walnuts, chopped celery, or again, bacon. Sigh.

There you have it, my ground rules for better, dare I say addictive salads. So much fun and so good for you!

More:
“What’s the most nutritious lettuce?”, The Globe and Mail
"The Healthiest Salad Greens," Huffington Post
"Ten Salad Dressings," Chef Michael Smith

 What’s the best way to convince meat lovers to “Put. The. Drumstick. Down?!” Nothing works better for my guys than earthy, gorgeous black beans.

Nutrition
As a meat replacement black beans really deliver. They’re not only low-cost and delicious, but a nutritional powerhouse, packing in—well you name it—fiber, protein, antioxidants, calcium, folic acid, plus important minerals like iron, magnesium and potassium. They even contain small amounts of omega-3 fatty acids.

On the side
With meatless meals, I work a little harder with extras to add a luxurious feel. This soup becomes special with a few tasty additions: sprinkles of fresh cilantro and green onion, a simple guacamole, creamy organic yoghurt, and corn tortilla chips fresh from the oven with a bit of oozy cheese on top.

Canned or dried?
The other issue when cooking beans usually becomes “canned or dried”? In true less-meatarian style, I’d say that’s up to you. In my house, I keep both canned and dried beans on-hand. When I’m stuck for time, canned beans are perfect. However, I also find that dried beans elevate this dish to another level, so try them if you get the chance!

BLACK BEAN SOUP
This is hands-down my favourite way of using black beans.

Ingredients
2 tbsp olive oil
2 cups dried black beans, rinsed & soaked overnight (or 2 cans black beans, rinsed)
1 onion, finely chopped
2 cloves of garlic, finely chopped
1 rib celery, finely chopped
1 medium carrot, peeled and chopped
1 medium zucchini, chopped
1 small red pepper, chopped
1 cup frozen corn kernels
½ tsp finely chopped and seeded fresh jalapeno (optional)
1 tbsp cumin (or more if you like)
2 tsp chili powder
Salt and pepper to taste
5 cups good-quality vegetable broth (chicken broth works well too)
1 cup water

Sides
Chopped cilantro and green onions (optional)
Que Pasa Organic Tortilla Chips
ounce or two of cheddar or similar cheese
1 ripe avocado
1 fresh lime
Plan organic yoghurt
Hot pepper sauce

Instructions
- In a large soup pan, heat olive oil.
- Add onion and garlic and sauté for a minute or so. Add celery and carrot and sauté for another couple of minutes. Add zucchini, red pepper and corn. Continue sautéing for a couple of minutes.
- Next add black beans, jalapeno (if using), cumin, chili powder, and salt and pepper. Sauté until spices are fragrant.
- Add broth and water.
- Cover and simmer for 2 to 2 ½ hours, stirring occasionally. (If soup is becoming too thick, add a little more water.)

When soup is almost done
- Taste soup, confirm beans have softened nicely. Also season as required.
- Smash one ripe avocado and add your desired combination of: salt, fresh lime juice, chopped cilantro and red pepper sauce.
- Place tortilla chips in an ovenproof dish and sprinkle with grated cheddar or similar cheese. Place in 350”F oven until cheese melts.

When soup is done
- Using a handheld immersion blender, pulse the soup to give it some creaminess. (Do this to your desired consistency.)
- Serve soup with yoghurt, guacamole and chips, cilantro, green onions and hot pepper sauce, which all work equally well as soup garnish, or a side...or both.

Less-meatarian note: A bit of leftover meat (beef, chicken, smoked sausage or crumbled bacon) makes a great addition to this soup as well, for those times you may not be going meatless.

More:
"Make or buy? Canned vs. homemade beans," www.thekitchn.com
"The battle of the beans: which are best?," The Today Show
“Black Beans: Nutrition From South of the Border,” The New York Times
My previous blog post on "less-meatarianism"