Berry Good Advice

Berry farms are preparing for their busiest season of the year: berry picking time!


Berries are generally rich in vitamin C and fibre, yet low in calories. They also provide fair amounts of folate and potassium. But what makes berries special are their phytochemicals, notable anthocyanins – the pigments that give them their intense blue, purple and red colouring. Anthocyanins are potent antioxidants that fight diseases, and berries rank higher in antioxidant power than most fruits and vegetables.

Read the rest of this article, and get five great tips on berries, by visiting the MAHE blog!

Why the Doctor was Right about Apples!

Visit the Fruit Share website for more great blog posts.

Red delicious, Granny Smith, or crab apple; whatever variety you fancy, apples do a body good! What’s so great about apples?

Low in fat and calories

Hungry? Apples are a healthy, filling, and sensible snack. One apple contains less than 100 calories. Great for the body and the waistline!


Apples are a great source of fibre. The peel and pulp of the apple are the main contributors to the fibrous content. One medium-sized apple contains over 4 grams of fibre. Adults should aim for at least 21 – 38 grams of dietary fibre each day.


Why We Love Rhubarb (And You Should Too!)

It’s more versatile than you think!

Easy to grow, yet easy to overlook. Many people shy away from rhubarb due to its tartness and confusion over how to prepare it. Once picked, rhubarb is easily stored in the refrigerator or can be frozen for future use. Check out these simple recipes for some great ideas on how to use rhubarb:


Super Berry! Five Reasons to Celebrate the Strawberry

Strawberries are more than just a sweet and tasty fruit. With strawberry season underway, consider adding these nutritious berries to your daily diet to reap all the health benefits:


1. Antioxidants

Strawberries are rich in antioxidants such as vitamin C and polyphenols. Antioxidants are said to be protective against several diseases, including cancer and stroke. Polyphenols in particular help protect and repair cells in the body. Research has also shown that eating strawberries may play a role in lowering the risk of heart disease, specifically reducing cholesterol and blood pressure. Eat up!

summer fruit


2. Vitamin C

More About Acorns!


Acorns by jacqueline-w, on Flickr

Our lovely friend Adrienne Percy sent me the following message:

I see you just posted something about acorns. If you would like, you can add that I (Adrienne Percy/TraditionWisdomModernKitchen) and local wildcrafter Laura Reeves (Prairie Shore Botanicals) put together this handout on how to harvest acorns, make acorn flour and how to use the flour for pancakes. There’s a bonus section on nettle too!

Domesticating Wild Edibles | Nourished Roots Family Farms

Keep the conversation going, friends! It’s going to be a long winter. Time to chat by the fireside and enjoy the fruit of our labours!

Sugar-Free Apple Pie

Finally, here’s the recipe for the scrumptious sugar-free apple pie! You can find the recipe for the pie dough here.


Sugar-Free Apple Pie

Sugar-Free Apple Pie


  • 1 lbs pie dough (top and bottom)
  • 1 lbs apples
  • 8 oz unsweetened apple juice concentrate
  • 3 tbsp cornstarch
  • 1 tbsp cinnamon


  1. Peel apples, optional.
  2. Slice and core the apples. Remove any brown/damaged bits.
  3. Toss apples with juice.
  4. Add cornstarch and cinnamon to apples. Mix well.
  5. Pour filling into pie shell.
  6. Place dough top on top. Crimp edges.
  7. Cut vent holes.
  8. Bake in preheated oven, at 350F for 45-60 minutes. Pie is baked when centre is bubbling and crust is golden brown.

Katie’s Scrumptious Pie Pastry

Our master pie-maker Katie Anderson is sharing some of her secrets with us! Here is the recipe for the wonderful, flaky pastry underlying the pies we made for our fundraiser. This recipe makes 1 lbs of dough.

Katie’s Scrumptious Pie Pastry

Katie’s Scrumptious Pie Pastry


  • 0.5 lbs flour, soft pastry
  • 1 tsp salt
  • 2.5 oz butter
  • 2.5 oz shortening
  • 3 oz ice water


  1. Ensure butter and shortening are COLD.
  2. Cut fat into cubes.
  3. Mix flour and salt. Add cubed fat into dry mixture.
  4. Work dough with cool hands, until fat is in pea-sized bits.
  5. Add COLD water, mix together lightly, just until incorporated.

Sharing Our Pie Recipes!

Almost 200 lucky people ordered a pie from us at our fall windup and fundraiser, but if you didn’t get a chance, you can always make one yourself following our instructions! Or at least most of them … there might be some deep dark family secrets we don’t share …

To start you off, many people avoid gluten nowadays, and our gluten-free crustless pumpkin pies were made by Jeanine Friesen of The Baking Beauties, author of The Everything Guide to Living Gluten-Free.

You can find Jeanine’s recipe here at The Baking Beauties. Enjoy!

Stay tuned for more pie recipes as we prepare to cook and bake our way through the weekend!

Rose Hip Season

Rose HipsI love Autumn because it heralds the arrival of rose hips! If you take a walk through the woods this time of year you are bound to come across plenty of the jewel-like fruit glowing amongst the fall foliage. Many people tend to dismiss them, but rose hips are fantastic in recipes and have plenty nutritional, and even medicinal, benefits.

Rose hips are packed with vitamins, minerals and antioxidants and are the perfect simple addition to several recipes. Like blueberries and goji berries, rose hips are classed as a “super food” because they are packed full of goodness. I bet you didn’t realize you such a cheap alternative to the store bought super food sprouting in your back yard, did you?

Share Seeds – Spread the Love!

The following is a message from Jeff Shwaluk. If you would like to help him with his mission, contact him at

Hello, I own a couple of properties and currently only have raspberries that I transplanted from my hometown farm. I planted them at the front fence for everybody walking by to help themselves.

They all love them so much but they spread so slowly and I was hoping to expand into a wide variety of non-GMO local fruits. I could plant them at edge of properties where people in need could help themselves.

Looking for a Charity?

Below is a message from Jeri Stern, founder of Winnipeg Food Share:

I’d love to have fruit as a Food Share Available Nutrient Source – the challenge would be finding volunteers to keep the fruit fresh, or ensuring a coordinated partnership is made so that harvesters are able to regularly post what they’ve picked on the Food Share page; if you know Fruit Share harvesters who would be willing to regularly announce what they have on hand, it would be awesome if Food Share could be an additional connecting point for those who are hungry. I’d also love to gain volunteers to deliver from Fruit Share harvesters to those who are unable to pick it up themselves.

Can an Apple a Day Keep the Doctor Away?

Turns out, this sweet, crisp, and juicy fruit can really do a body good! Apples are loaded with more nutrients than we give them credit for.

Ripe Chestnut crabs on the tree

Low in Fat & Calories – Apples are a healthy and sensible snack, that are filling too! Good news is that one apple contains less than 100 calories. Great for the body and the waistline!

Fibre – Apples are a great source of fibre. The peel and pulp of the apple are the main contributors to the fibrous content. One medium sized apple contains over 4 grams of fibre.

Pickin’ In the Rain

Article by Emma Gehrs-Whyte, Cafe Supervisor at Sam’s Place.

sams_apple_pickersOn Sunday, August 4, a group of staff and volunteers from Sam’s Place headed out to pick crab apples.

Sam’s Place is a café, used bookstore, and music performance venue located at 159 Henderson Highway. A program of Mennonite Central Committee, Sam’s is a unique business in the Elmwood community, fostering an environment of—as we like to say—“coffee, culture, and conversation”. One of our core values is sustainable, healthy, and affordable food choices: we use local and organic meat, veggies, flour, and grain products in the sandwiches, soups, salads, and baking on our menu. Our organization is kept alive and interesting by countless hours of volunteer service. To celebrate our extraordinary volunteer community, we wanted to organize a special event for our youth volunteers to bond and have some fun.

Eating Weeds

It rained, and it rained, and it rained. These days, Winnipeg is starting to remind me of Piglet’s tree. There’s only one good thing about it – everything is turning a brilliant, startling, emerald green.

Dandelion greens

Dandelion Greens From My Garden!

Spring in Manitoba is a brief affair. The winter will usually last six months in a good year, and this was not a good year – we had snow on the ground from November until May. That’s a long time. Now that the snow is finally gone, everything that grows outside is in a tremendous hurry. There isn’t much time to grow leaves and flowers, set fruit, drop those leaves and return to hibernation by next November.

Rhubarb: What’s in it for me?

Let’s talk nutrition!

Rhubarb is made up of several key nutrients including potassium, vitamin C and calcium.

  • Potassium is a mineral that plays a role in blood pressure control, muscle growth, the nervous and digestive systems, kidney health, and brain function
  • Vitamin C is an antioxidant that keeps us healthy and protects our cells from damage
  • Calcium is a vital mineral that helps build and maintain strong bones and teeth

Rhubarb is made up of 95% water and is relatively low in calories in its natural state. One cup of rhubarb contains about 28 calories. As rhubarb is quite tart, it is not uncommon to add sugar to get that sweet taste. Adding sugar will however, increase the calorie content. Sometimes people opt to use artificial sweeteners to add sweetness without the calories.