Tuesday, September 18, 2007

100 Mile Meals Menu

This menu was designed based on ingredientf from farms and local producers in the Ottawa Valley. After doing a lot of research and visiting farmer's markets, this has been quite a lot of fun and an interesting experience.

100 Mile Meals Menu

Forest Mushroom Chowder
A velvety soup with 3 different types of mushrooms, apples, corn and cream

Warm Green Bean, Pancetta and Tomato Salad with Goat Cheese
Fresh Green Beans, Diced Tomatoes Drizzled with a Warm Pancetta Dressing and Topped with Goat Cheese

Butternut Squash Soup with Apple and Bacon
A perfect autumn soup with Granny Smith Apples and topped with Smoky Bacon


Pork Tenderloin with Maple Sauce
Served with Roasted Potato and Dragon Carrots with Red and White Beets

Roasted Buffalo Loin with a Bacon Shallot Mushroom Sauce
Served with Jerusalem Artichoke – Potato Mash, Grilled Squash and Grilled Peppers

Muskvoy Duck Breast with Fennel and Rosemary
Served with Goat cheese, Old Cheddar Potato Gratin, Grilled Portobello and Red Peppers


Baked Apple Pie with Crème Fraiche

Maple Crème Brulee

Ice Wine Sabayon with Roasted Apples, Pears and Peaches

I hope you enjoy my menu and it makes you hungry. Give Chef Chez You a call at 613-736-5922 or visit our website at www.chefchezyou.com. I look forward to making you a guest at your own party.


Tim Stewart

Wednesday, September 12, 2007

Toronto Food Policy Council's September Food Hero

After a summer of rapid growth in public interest and involvement in new food issues, the Toronto Food Policy Council launches its fall meetings with an action- and idea-packed agenda.

Come early (about 1:45 pm) to meet this month's local food hero, Marc Breton, chef at the Gladstone Hotel and originator of a special series of harvest dinners inspired by whatever local farmers put in the Community Support Agriculture food box that week. Marc will have a few samples of his work with him, and you'll have time to talk with him and others who are gathered around those samples.

Three presentations speak to the range of issues that are exciting local, healthy and sustainable food enthusiasts. Bob Bailey of the Canada Delta Water Fowl Foundation will talk about a new policy, called ALUS, that pays farmers to be careful stewards of the biodiversity on their land. He's followed (after the break for local snacks) by TFPC member and food marketing professional, Helene St. Jacques, who will talk about the food polling that corporations work with, and the ones that governments work with. She is followed by Wally Seccombe, whose new publication on new directions for Ontario farm policy has a special section on StatsCan findings on local food prouction - the theme of his short talk.

Plus the best networking in town. It all takes place in Committee Room 4 at Toronto City Hall, 100 Queen Street West, from about 2:00 to 5:00 pm on Wednesday, September 12, 2007.

If you have time, make a complete day of it and stick around for the evening public meeting featuring Bob Bailey and an exciting panel of others on the concept of environmental fees for farmers; that meeting starts at 7:00 pm in Committee Room 1, at City Hall, as well.

Friday, September 7, 2007

Ottawa's A-Channel Features Tim Stewart

Thanks to Tim Stewart for his great coverage of the 100 Mile Meal Event on Ottawa's A-Channel.

During the show, Tim featured one of his favourite local recipes using our great in-season Ontario fruits.

Orchard Fruit Dumplings

2 Golden Delicious Apples, diced
3 Red Plums, diced
1 Peach, diced
½ cup blueberries
2 tbsp. melted butter
¼ cup brown sugar
Ground cinnamon
Puff Pastry
1 egg with 1 tbsp. water
Sugar and cinnamon for sprinkling
Ice Cream

1. Preheat oven to 375°.
2. Place fruit in bowl and toss with melted butter, stir in brown sugar and cinnamon.
3. On a lightly floured surface roll out puff pastry to a rectangle of 12 x 8 inches. Cut into 6 squares. Spoon Fruit filling into the centre of each square. Brush sides of pastry with egg wash and then fold over and pinch sides to seal. Brush top with egg wash and sprinkle with sugar and cinnamon.
4. bake for 45 minutes or until golden brown. Remove and let cool for 10 minutes before serving.
5. Serve with Ice Cream.

Apple-tomato and Curry Soup

Serve 4

15 g unsalted butter
3 large onions chopped
2 apples peeled and grated (Granny Smith, Paulared )
10 tomates peeled and seeded (San Marzano, Romanello)
2 tsp Curry
1 litre vegetable stock
250 ml coconut milk
To taste salt and pepper

1. Sauté the onions until caramelized (will take about 10 minutes)
2. Add apples, tomatoes, curry, vegetable stock and coconut milk
3. Season
4. Simmer 35 to 40 minutes
5. Blend if desired

This recipe is from A la di Statio

Thursday, September 6, 2007

Warm Green Beans and Beets with Aioli

(6 servings)

2 large egg yolks
1 ½ cups light olive oil
3-4 cloves fresh garlic

Beat the egg yolks with a whisk, add about 1/3 cup oil drop by drop, whisking continually. Add another 1/3 cup oil, teaspoon by teaspoon. Mash the garlic cloves into a paste using a mortar and pestle or mash with the edge of a knife and a little salt. Whisk the garlic paste into the aioli. Whisk in the rest of the oil and salt to taste.

6 small red beets
6 small golden beets
½ pound string beans

Putthe beets in a shallow baking dish with 1/3 cup water and bake in a preheated 300° F oven for 30-40 minutes, until the beets are tender. Remove and allow to cool.

Pinch the ends from the string beans and blanch in plenty of boiling salted water for 2-3 minutes, until the beans are crisp tender. Drain.

Peel the beets and slice into rounds. Arrange the vegetables on a platter and garnish with the aioli.

-Adapted from Alice Waters’ Chez Panisse Menu Cookbook.

Bison Bourguignon

I get bison/buffalo meat from a local farm called Arizona Buffalo Company. Being ultra lean, buffalo lends itself well to pressure cooking or slow cooker. Below is a recipe for a classic Bourguignon, substituting buffao meat for beef. It's made in the pressure cooker, which helps make for a speedy meal and keeps my kitchen cool as well.

Servings: 4
This classic stew with red wine, onions, carrots, and mushrooms – made leaner using buffalo meat instead of beef.

3 pounds bison/buffalo stew meat or roast, cut into 1-inch pieces
Butter for sautéing
2 garlic cloves, crushed
1 bay leaf
1 fresh thyme sprig
2 medium carrots, cut into ½ inch pieces
½ cup red wine – choose a young fruit one like zinfandel
1 cup beef stock
1 28oz can crushed tomatoes
Red wine vinegar and/or Balsamic vinegar, to taste
1-1/2 tablespoons butter, softened
1-1/2 tablespoons flour
1 pound frozen pearl onions, thawed, then sautéed until brown
3 cups mushrooms, quartered, sautéed
3 tablespoons fresh chopped parsley

**Sauté the onions and mushrooms, separately, and set aside.
Sauté the beef in the cooker in the butter and oil until browned on all sides. Do not crowd the pan; work in batches, setting aside the cooked meat as necessary. Add the garlic and sauté for 1 minute. Add back all of the beef. Top with bay leaf, thyme, and carrots. Deglaze with the wine and add the beef stock and crushed tomatoes. Cook on high pressure for 20 minutes. Allow the pressure to come down naturally. Remove lid, being careful to tilt it away from you to allow the steam to escape. Discard the bay leaf and sprig of thyme. Add salt and pepper to taste, as well as a little red wine vinegar or balsamic vinegar to intensify the flavors. If you need to thicken the stew, knead together the softened butter and flour. Stir or whisk into the stew and cook about 5 more minutes. Add the pearl onions, mushrooms, and parsley.
Serve over rice, egg noodles, or even mashed potatoes.

Sunday, September 2, 2007

Recipes from Janet Craig in Belleville, Ontario

Congratulations to Janet Craig, who had a fantastic article printed about her project in the Belleville Intelligencer! Here are the recipes she provided in that article.

Lemon Lavender Shortbread (from Lavender Farm in Hillier)
Makes - 24
1/4 1b butter, room temperature
1 tsp lavender
1/3 cup white sugar
1 tsp fresh lemon zest
1/4 tsp salt
1 cup all-purpose flour
1. Beat butter, sugar, salt, lavender and lemon zest until light and fluffy.
2. Add flour and beat until a soft dough. Cover and refrigerate for 20 minutes.
3. Transfer dough onto parchment paper, form dough into 4 -inch diameter log, wrap in parchment and chill for 1 hour.
4. Preheat over to 325F, slice shortbread dough into 1/4" thick slices and place on parchment-lined baking sheet bake 20 minutes until edges are lightly golden.
Tips: Can be frozen for one month or stored in airtight container for 5 days before baking. Can be rolled out and shaped or cut with cookie cutter. Garnish with dried lavender flower.

County Mushroom Salad (from the wonderful Mushroom Farm)
Clean 2 lbs white button mushrooms, sliced very thinly
1 cup fresh parsley, washed and dried
2 cloves of garlic, peeled
2 tsp anchovy paste or two whole anchovies
1 tsp Dijon
1/2 cup olive oil
1 tbsp lemon juice
Place everything into your food processor except mushrooms and blend. Pour dressing over mushrooms and toss. Can serve on greens with Parmesan shavings.

Blue and Blue Salad (vegetables from Vicki's Veggies)
1 shallot, minced
1 c fresh blueberries
3 tbsps sugar
1 tsps salt (or less)
1/3 cup raspberry vinegar
1 cup canola oil
1 bag baby spinach
1 pint blueberries
2/3 cup blue cheese
1/4 cup toasted pecans
Combine dressing ingredients in blender.
Arrange spinach on plates, top with berries, cheese and pecans.
Pour dressing on just before serving.

Roasted Pork Loin in Sour Cherry Sauce

In a saucepan, combine 2 cup sour cherries with the juice (which should be 1 cup), and 1/2 cup balsamic vinegar. Bring to a boil and reduce to a simmer and let cook until reduced to a glazey consistency. Add 1 tbsp cornstarch, dissolved in 1/4 cup of port and stir into the sauce. Add salt and pepper to taste. Stir until thickened. Then stir in 2 tbsps of unsalted butter just before plating.

Over high heat, sear pork loin on all sides and place in an oven proof dish in the 375 degree oven until the loin is just pink in the middle (usually about 30-45 minutes). Or grill on barbecue on high until seared. Then turn to lower heat, put lid down and cook for 20 minutes. Test temp to 160F. Take off and tent with foil while you complete sauce.

Slice the loin on the bias, and place on top of small pool of sauce, then drizzle over a bit of sauce and collect raves!

Friday, August 31, 2007

Tomato and Nectarine Timbales

I write a newsletter every week for my CSA here in New York City (we get amazing biodynamic produce from Hawthorne Valley Farm) and I include recipes from our Gilded Fork website. This week, we were blessed with both amazing heirloom tomatoes and wonderfully ripe nectarines (both fruits are of the "elbow-dripping" variety..)

Here's a great recipe from our Gilded Fork archives which uses both...

Tomato and Nectarine Timbale
(6 servings)

Summer fruits offer a variety of levels of sweetness from ripening sugars. In this dish, we capture two distinct but complementary flavors and textures and wrap them together in a spicy, sweet fruit syrup.

For the nectarine syrup:
2 ½ cups very ripe nectarines (or white peaches), pitted and chopped
1 dried red chili pepper (or ¼ teaspoon crushed red pepper)
1 tablespoon honey
1 tablespoon freshly squeezed lemon juice
Sea salt and freshly ground pepper (preferably pink peppercorns)

For the timbale:
4 medium-firm, ripe tomatoes, seeded and diced to about ¼” (about 1 ½ cups)
2 cups nectarines, pitted and diced to about ¼”
1 tablespoon chervil leaves, plus additional leaves for garnish
1 tablespoon fresh lemon thyme, chopped, plus additional leaves for garnish
¼ cup dessicated coconut, or unsweetened
1 teaspoon high quality extra virgin olive oil, divided, plus additional for garnish
Sea salt crystals

Place the nectarines (or peaches, if using) in a blender and purée until smooth. Pour the purée through a mesh sieve placed over a medium saucepan, pressing on the solids to extract as much nectarine liquid as possible. Add the dried red chili pepper or crushed red pepper. Bring the mixture to a simmer over medium heat and reduce by about one half. Remove the chili pepper and strain the liquid through a mesh sieve into a clean glass bowl.

Add the honey and lemon juice and mix to combine. Chill in the refrigerator for at least 2 hours. Taste. Adjust the seasonings by adding salt or pepper.

In a large mixing bowl, combine the diced tomatoes and nectarines, the chervil, thyme, and coconut. Add just enough of the nectarine syrup to flavor the tomato and nectarine mixture, and gently combine. If necessary, add the olive oil to moisten the mixture and gently toss.

Place a 2” (or larger) diameter round mold on a chilled plate. Fill the mold with the nectarine tomato mixture. Carefully remove the mold. Plate each serving before garnishing.

Once each serving is plated, garnish with additional chervil leaves, thyme, and a drizzle of olive oil. Crush sea salt crystals between your fingers and lightly sprinkle each timbale with a small bit of the crushed crystals.

-Chef Mark

Thursday, August 30, 2007

Sweet Onion & Tomato Warm Salad

A fantastic tomato salad to celebrate late summer:

Slice vidalia or other local sweet onion into half rings
Sweat in fry pan with 1/2 butter and 1/2 oil until soft
Add a spoon or two of brown sugar (to taste and to quanitity)
Continue to saute over medium heat until caramalized

Add a pinch of salt at the end to season

In the meantime, slice or dice tomatoes (depending on kind and size)

Once onions are ready and seasoned, toss them with the tomatoes.

Top with cubes or crumbles of goat cheese and if you have it on hand, some thinly sliced or chopped fresh basil.

Drizzle with balsamic vinegar and serve.

~ Mia ~

Wednesday, August 29, 2007

At the market last week

I figured out how to pull pics off my new phone, and so can share my visit to the market last week.

Last week and this are final call for local peaches, but to offset that we now have corn in abundance, plus melons, plus amazing produce.

I stopped by the Thames River Melons booth (I will never eat another carboard Mexican melon again after tasting these ones) and was interested to see they also sell honey. The story is that their bees pollinate the melon fields and in turn make "Melon Blossom" honey.

I bought two melons, one of which was devoured within 15 minutes of getting home by my children and their neighbourhood friends. The other was enjoyed more slowly by me and my friends. Diced Thames River Melon drizzled with Thames River Melon Blossom honey is now the new standard to which every fresh fruit dessert will be comapred!! *grin*

On the opposite side of the market the produce stalls are carrying vegetables you'll never see in a "big box" grocery: purple, black and orange bell peppers, heirloom tomatoes, white sweet potatoes, orange and purple cauliflower...and on and on.

I hope you enjoy the pictures! Visit your local farmer's market - and don't forget to stop and talk to the vendors...you'll learn all kinds of great information about your food!

~Chef Mia~

Sunday, August 26, 2007

Summer Produce Looks Great in My Freezer!!

This is my last day off before returning to "real" work and over the last four weeks - other than being at conferences - I've tried to spend time to visit local markets and buy and put away as much summer produce as I can.

My freezer is now well stocked with cherries and peaches which I look forward to bringing out during the winter.

I was going to go for the strawberries, until I discovered a new kind that produces until the end of summer. So maybe that's next week's job.

I've also discovered the joys of freezing roasted corn. After removing the tassels and wrapping them back up in the husks, they go straight onto a med/low heat on the BBQ/grill until black on the outside and starting to brown on the kernels.

Then cool, strip and freeze. I tried some out of the freezer as a test and nearly fainted from how great it tasted.

This project has been a self-challenge because I've never been one for doing the "canning" thing. But it doesn't really take much time to use the freezer methods and I'm sure the results will be worth it.

I know others are coming along with project ideas and I'm sure we'd love to hear more! Please share!

And for those of you with kids - enjoy the final week off!!


Friday, July 27, 2007

Braised Bok Choy

(6 servings)
From the Fannie Farmer Cookbook

1 cup chicken or vegetable broth
1 1/2 –inch piece ginger root, quartered
2 pounds bok choy
3-4 Tablespoons rice wine vinegar
A few drops hot pepper oil
Salt, to taste

Pour broth into a large sauté pan and add the ginger. Cut the bok choy into halves or quarters and add to the sauté pan with the salt. Cover and simmer on low heat for about 10-12 minutes. Test for doneness by piercing the bulb end with a knife tip. When done, discard the ginger root and place the bok choy on a serving dish. Sprinkle with the vinegar (and hot pepper oil if desired).

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Wednesday, July 25, 2007

ReMARKable Palate Video #11

ReMARKable Palate Video #11: 100 Mile Menu

Video coverage of the 100 Mile Menu event at New York's Great Performances. All the food came from farms from within 100 miles of New York City. We see the guests helping to prepare their meal, talk to some of the chefs, and hear from Paula Lukats from Just Food, and Liz Newmark, owner of Great Performances.

Just Food
The Sylvia Center

Sponsor: www.godaddy.comUse these codes for special discounts at checkout:

palate1 for 10% off any order
palate2 for $5 off any order of $30 or more
palate3 to get a .COM domain name for just $6.95 a year

Music: "Go Fish" by Big Money Grip, from the Podsafe Music Network. music.podshow.com

The ReMARKable Palate Podcast is a production of The Culinary Podcast Network. www.culinarypodcastnetwork.com

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ReMARKable Palate #101: 100 Mile Menu

ReMARKable Palate #101: 100 Mile Menu

I attended a special event at New York's Great Performances, celebrating the 100 Mile Meal concept. All the food came from farms from within 100 miles of New York City. The event was a benefit for Just Food, which works to help create CSAs in the City by hooking up groups of New Yorkers and farms who need them, and The Sylvia Center, which introduces at risk city children to the wonders of the farm. We speak with Paula Lukats from Just Food, Liz Newmark, owner of Great Performances, and Colin Beavin, "No Impact Man."

Just Food
The Sylvia Center
No Impact Man

Sponsor: www.godaddy.comUse these codes for special discounts at checkout:

palate1 for 10% off any order
palate2 for $5 off any order of $30 or more
palate3 to get a .COM domain name for just $6.95 a year

Music: "Go Fish" by Big Money Grip, from the Podsafe Music Network. music.podshow.com

The ReMARKable Palate Podcast is a production of The Culinary Podcast Network. www.culinarypodcastnetwork.com

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What's local right now is Sour Cherries so I posted a recipe using them in a Sauce but the sauce is also delicious on Duck Breasts or under a nice terrine for an appetizer plate. The market in Belleville runs Tuesdays, Thursdays and Saturdays so I'm off tomorrow to pick up fresh corn for myself (Yum!)
On Saturday night for an outdoor Tuscan Feast I am doing a huge cake that is Chocolate Truffle and Raspberry Mousse because the raspberries are also just in! Norman Hardy is doing the wines along with me so I'm excited.

Roasted Pork Loin in Sour Cherry Sauce

Roasted Pork Loin in Sour Cherry Sauce

In a sauce pot, combine 2 cup sour cherries, with the juice(which should be 1 cup), and 1/2 cup balsamic vinegar. Bring to a boil and reduce to a simmer, and let cook until reduced to a glazey consistency. Add 1 tbsp cornstarch dissolved in 1/4 cup of Port and stir into the sauce. Add salt and pepper to taste. Stir until thickened. Then stir in 2 tbsps of unsalted butter just before plating.

Over high heat, sear pork loin on all sides and place in an oven proof dish in the 375 degree oven until the loin is just pink in the middle (usually about 30 - 45 minutes). Or grill on barbeque on high until seared. Then turn to lower heat, put lid down and cook for 20 min. Test temp to 160. Take off and tent with foil while you complete sauce

Slice the loin on the bias, and place on top of small pool of sauce, then drizzle over a bit

Friday, July 20, 2007

Beet, Lemon and Ginger Marmalade

(makes 2 cups)
Recipe from: Mollie Katzen's Sunlight Cafe by Mollie Katzen (Hyperion)

1 pound cooked beets
1/2 tsp salt
5 Tbsp fresh lemon juice
2 Tbsp light honey
2 to 3 Tbsp chopped lemon zest
1/3 cup crystallized ginger

Peel and coarsely grate or mince the beets, and transfer to a medium-sized bowl.
Add the remaining ingredients and mix thoroughly. Transfer to a tightly capped jar. Cover and refrigerate for up to 3 weeks. Serve cold. Use with any savory dish.

ReMARKable Palate

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Tuesday, July 17, 2007

ReMARKable Palate Podcast #98

ReMARKable Palate #98: Rogowski Farm, Part 2

I visited Jennifer up in the Hudson Valley this week, so we headed up to the famous Black Dirt region to visit Cheryl Rogowski, proprietor of Rogowski Farm in Pine Island, NY.

This is part 2 of our tour of the farm with Cheryl. You can hear Part 1 on Food Philosophy #54. We recorded with binaural microphones, so be sure to wear your headphones for this podcast. Cheryl has some great ideas about local eating and sustainable agriculture, and does a great deal to support the local economy.

Sponsor: www.godaddy.comUse these codes for special discounts at checkout:

palate1 for 10% off any order
palate2 for $5 off any order of $30 or more
palate3 to get a .COM domain name for just $6.95 a year

Music: "Go Fish" by Big Money Grip, from the Podsafe Music Network. music.podshow.com

The ReMARKable Palate Podcast is a production of The Culinary Podcast Network. www.culinarypodcastnetwork.com

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Caramelized Leeks over Noodles

Caramelized Leeks Over Noodles (2 servings)

2 medium leeks
1/2 Tbsp olive oil
1 Tbsp butter
1/2 Tbsp dark brown soft sugar
5 ounces (150 g) noodles
2 heaping Tbsp chopped fresh parsley
1 tsp extra-virgin olive oil
Salt and black pepper to taste

Split the leeks lengthways and wash each layer thoroughly. Slice across into thin strips, including the green part.

Heat the olive oil and butter together over gentle heat.

When the butter has melted, add the leeks and toss well. Cook slowly, uncovered, for about 10 minutes, or until the leeks start to soften.

Sprinkle over the sugar. After a couple more minutes, mix well. Continue to cook for 15 to 30 minutes, until the leeks have begun to collapse into a sticky mass. Add small amounts of hot water if required to stop sticking.

While the leeks are cooking, cook and drain the noodles.

When the leeks are done, add the parsley, olive oil, cooked noodles and seasoning to taste. Toss well and serve.

Storing Beets

(These tips and recipes are from the newsletter I write for the New York City based CSA programs of Hawthorne Valley Farms)

Storing Beets:
To store beets, trim the leaves 2 inches from the root as soon as you get them home. The leaves will sap the moisture from the beet root.

Do not trim the tail. Store the leaves in a separate plastic bag and use within two days. The root bulbs should also be bagged and can be stored in the refrigerator crisper drawer 7 to 10 days.

Cooked or canned beets may be refrigerated up to one week.

Fresh cooked beets may also be frozen up to ten months. Be sure to peel before freezing in airtight containers or baggies, leaving no air in the container. They may be frozen whole or in cut pieces.

What's Local in New York

Here is what we're getting in her in New York City from our wonderful CSA, Hawthorne valley Farm in Ghent, NY:

July 19: beets, kale, basil, mini-leeks, cucumbers (yes, more!), zucchini and summer squash, lettuce

July 26: beets, rainbow chard, mini-onions, cukes, zukes, parsley, lettuce

What's Local Right Now - July

Well, I'm more disappointed than ever in our local groceries. There's just no local produce anywhere. A couple of issues are behind this...

First, the big chains do consolidated ordering which means ordering in bulk, from places that can handle consistently huge orders. The store manager really doesn't have much control any more.

Second, it seems that more and more of our local farmland is being paved over. Where I used to see cherry orchards, I'm now seeing new housing - this particularly in the Guelph area where I often visit. So even if grocery stores wanted to buy the local crops, there may be less available as more farmers get out of business.

This is why growing support of local farming is so timely. We need to provide the demand that gives them an alternative to selling out. We also need to let our grocers know that we prefer local product and will support them too if they stock accordingly.

Well that's my vent...I'm off to the East York Farmer's Market to pick up food for the week. It runs every Tuesday - see the listing at the www.100milemeals.net site under Toronto.


Hey chefs...if you have recipes you'd like to share, please post a comment in reply to this post. Or you can create your own post, but put the recipe title in it please.

Friday, July 13, 2007

Press Releases

Given the local nature of this project, we're sending press releases about each participant to their local newspaper. So far we've sent information about the project to four towns/cities in Ontario who are located in well-known farming areas.

We hope that local residents and farmers will be interested to read how our group is working to support their local agri economies!

Saturday, June 30, 2007

Welcome Chefs!

This blog has been created for you to tell others about your progress towards your 100 Mile Meal Event in September.

Have you found a great local supplier? Come across an idea for using local ingredients? Please share! We also want to hear about the challenges you face in sourcing and using local foods for your 100 Mile Meal Menu.