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Fresh and Fast: Eating for Energy on the Run

Each summer I have the pleasure of running a wellness retreat for the incredibly enthusiastic interns at Toronto’s PriceWaterhouse Cooper. These dynamic young adults take part in our “Better Business Bodies” program, a customized corporate workshop that engages companies and their employees to live life to the fullest while on the job. This year we focused on the theme of “fresh and fast food”, and hosted a cooking workshop at the stunning Market Kitchen in the St Lawrence Market! What an incredible venue! We created a wonderful 5 course, Italian-themed meal for them, using the mouth-watering seasonal produce from the vendors at the St Lawrence and our very own AppleTree Farmers’ Market. All recipes (with the exception of the pastry) were designed to be able to replicate in the tiniest of kitchens –even  a dorm room with only a hot plate and a microwave! And each item takes just minutes to prepare. So now there is no excuse not to eat fast and fresh, even with the busiest of schedules. Bon appetit!

Fresh Fast Food

Caprese Salad


Sliced fresh field tomatoes

Sliced fresh buffalo mozzarella or bocconcini cheese

Drizzle of olive oil

Drizzle of balsamic

Fresh basil, torn


Creatively display cheese and tomatoes on a platter and drizzle with oil and vinegar and scatter with basil!

Dip Trio

Combine all ingredients in a blender or food processor and enjoy!

White bean and dill

2 cups cooked white beans

1 handful fresh dill

3 cloves garlic

Glug of olive oil

Juice of one lemon

Salt and pepper

NSS (no salt seasoning)

Sweet Pea and Mint

2 cups sweet peas

1 clove garlic

Glug of olive oil

Juice of two lemons

Handful of fresh mint

Salt and pepper


Fresh tomato and basil

4 tomatoes

Handful of basil

4 cloves garlic



1 onion

Glug of olive oil

Simmer in a pot 10 minutes and puree!

Field Greens with Shallot Thyme Vinaigrette


Fresh market greens

Thyme vinaigrette:

1/4 cup red wine vinegar

3 tablespoons fresh thyme leaves

2 tablespoons Dijon

1 small shallot, chopped

1/2 cup olive oil

Blend ingredients in blender. Season to taste with salt and pepper. Toss with lettuce and enjoy!

One Pot Orzo


1 cup orzo

¼ cup  chevre

1 clove crushed garlic

1 green onion, diced

1 tomato chopped

A few handfuls of arugula


Olive oil

Salt, pepper and NSS

Fresh lemon


Cook orzo according to directions for al dente pasta. Drain and set to cool. In same pan, melt butter and add a glug of olive oil. Add garlic, onions, tomatoes. Sautee a few minutes and add chevre. Melt and add in orzo. Toss in handfuls of arugula and remove from heat. Mix and season with salt, pepper and fresh lemon juice. Enjoy!

Summer Blueberry Shortcake



1 pints blueberries

1 tablespoon fresh lemon juice

1 tablespoon maple syrup

2 cups Harmony Dairy whipping cream

1 tablespoon organic raw sugar (for whipped cream)

6 shortcakes (see recipe below), for serving


2 cups organic flour

1 tbsp baking powder

2 1/2 tablespoon organic sugar

1/8 teaspoon salt

1/2 cup cold, unsalted farm-fresh butter, cut into small pieces

3/4 cup Harmony Dairy 2% or homo milk

2 tablespoon Harmony Dairy whipping cream


For the shortcakes:

Preheat the oven to 400°F. Grease a baking sheet. Combine the flour, sugar and salt in a bowl. Add the butter. With your fingers, rub it into the dry ingredients until mixture resembles a coarse meal. Stir in the milk until a very soft dough is formed. Do not overwork. Drop the dough in 6 equal portions onto the prepared baking sheet. Lightly pat the dough into rounds—3 to 3 1/2 inches in diameter—and lightly brush the tops with the cream. Bake the shortcakes in the center of the oven for 15 to 20 minutes or until golden brown. Cool on a wire rack.

For the berries:

Place berries in a bowl. Sprinkle with lemon juice and sugar, and then gently toss with a rubber spatula. Let rest for 1 1/2 to 2 hours for juices to develop. Just before serving, whip cream with 1 Tbsp sugar until it holds soft peaks.

To serve, slice off the top third of each shortcake. Place the bottoms on  dessert plates and top with 1/3 cup of the prepared berries and juice, plus a spoonful of whipped cream. Cover with the shortcake top. Spoon over more berries and juice, then dollop with whipped cream. Garnish each with a whole berry and drizzle with any remaining juice.

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