Prepare Your Plate With Deliciously Fresh Veggies and Muscle-Building Lean Proteins

A lot has changed since Windset Farms opened a four-acre bell pepper greenhouse in Abbotsford, B.C., in 1997. 

Now more than ever, men in Canada are talking about and taking steps to improve their health. And a huge part of improving men’s health starts with foods that are nutritious, filling, and taste good, too!

Why veggies?

Our business is all about growing fresh tomatoes, peppers, cucumbers, lettuces and more. Vegetables and fruits are packed with vital nutrients, healthy minerals, and fibre, which fill you up, support digestion and keep health risks at bay. 

Plant-based foods are proven to reduce the risk of heart disease, colorectal cancer and type 2 diabetes. They’re also much less expensive than meat and have a much lower environmental impact.

Windset Farms minimizes environmental impact by growing hydroponically in greenhouses, recycling irrigation water, and using renewable wind and solar energy. We also reduce and/or reuse food waste through composting programs and collaboration with food banks.

At home, I practice mindful shopping, only buying what is needed. Not surprisingly, my family also does a lot of canning to preserve surplus produce like tomatoes, peppers, and cucumbers.

Simple ways to add more veggies and fruit to your diet

• Keep a bowl of fruit within easy reach on your kitchen counter or desk to grab when hungry.
• Cut down on preparation time with packaged, ready-to-eat fresh vegetables and fruits. 
• Dried fruit makes a great snack that’s easy to take with you when you’re away from home.
• Pump up the flavour of raw veggies by dipping them in low-fat salad dressing, hummus, or this delicious basil pesto.
• Add extra vegetables to pasta sauces and soups, such as grated zucchini or carrots, spinach, kale, and bell peppers.
• Add lots of vegetables to sandwiches. Lettuce, tomatoes, cucumbers, bell peppers, and avocado slices are flavourful choices.
• Have a goal. Start with small goals you can achieve easily. Then, set larger goals as you go. For example, eat one extra serving of fruit or vegetables daily. When you have achieved that goal, your next goal could be to include an extra serving of fruit or vegetables at most meals.

Benefits of lean proteins

A great compliment to the vegetables on your plate is lean proteins, which are low in fat but full of health benefits. Canada’s Food Guide recommends eating plant-based proteins more often, such as legumes, nuts, seeds, and tofu, along with fish, eggs, poultry, lower-fat milk and yogurts. These proteins help your body build and repair muscles (with the added benefit of supporting weight loss!), reduce the risk of heart disease, lower blood pressure, increase the healthy cholesterol in your system, and reduce cravings and snacking by keeping you feeling full for longer. 

Canada’s Food Guide provides a helpful visual guide to building a healthy plate at mealtimes. Aim to fill half your plate with fruits and vegetables. One-quarter of your plate should be filled with whole-grain foods, such as whole-grain bread and pasta or brown rice. The remaining quarter should be filled with lean proteins.

Of course, not all meals fit neatly on a plate. For those who dine using a bowl, lunch box or shared platter, Windset Farms has put together some easy and delicious recipes that combine vegetables, whole grains and proteins while maintaining the healthy ratios of Canada’s Food Guide.

Mediterranean Roasted Chicken

My favourite tomato right now is our new CAMEO® Tri Colour Cherry Tomato on the Vine. I particularly enjoy roasting these red, orange, and brown tomatoes and serving them as part of the simple sheet pan dinner below, highlighting their natural sweetness and juiciness. 

INGREDIENTS

• 2 cups cherry tomatoes
• 1-2 red, yellow or orange bell peppers, chopped into 1-inch pieces
• ½ large red onion, thinly sliced
• 1 cup chickpeas
• 1 lemon cut into quarters
• ½ cup pitted kalamata olives
• 6 bone-in, skin-on chicken thighs
• 2 tbsp finely chopped fresh parsley (for garnish)

MARINADE INGREDIENTS

• ½ cup olive oil
• Juice of 1 lemon (about 3 tbsp)
• 4 cloves garlic, minced
• 2 tsp dried oregano
• 1 tsp dried thyme
• 1 tsp Dijon mustard
• 1 tsp kosher salt
• ½ tsp freshly ground black pepper

INSTRUCTIONS

• Preheat oven or barbecue to 425°F (220°C).
• Spread the grape tomatoes, bell peppers, red onion, chickpeas, and kalamata olives across a baking sheet covered with parchment paper (to avoid scrubbing and possibly scratching the sheet later).
• In a separate bowl, whisk together olive oil, lemon juice, minced garlic, oregano, thyme, Dijon mustard, salt, and pepper.
• Place chicken thighs into the bowl and toss to coat. Marinate for 10-15 minutes.
• Nestle the marinated chicken thighs among the veggies and drizzle the remaining sauce onto the veggies on the sheet pan.
• Place in the oven or barbecue and bake for 35 minutes.
• Remove the sheet from the oven or barbecue, garnish with fresh parsley, and enjoy your Mediterranean feast!

Spicy Garlic Chicken with Sweet Pepper Potatoes

This easy-to-prepare dish—made with our Maestro® Bell Peppers—is perfect for your next get-together or to keep as leftovers for lunches throughout the week!

ROASTED CHICKEN INGREDIENTS

• 3 cloves garlic
• ¼ cup fresh flat-leaf parsley, chopped
• 2 hot peppers, seeded and chopped
• 1-2 whole 4-6 lb chickens
• 2 lemons

SWEET PEPPER POTATOES INGREDIENTS

• 2 lbs Yukon gold potatoes, peeled and diced
• 2 red Maestro® Sweet Bell Peppers
• 1 cup 35% cream
• salt and pepper
• ¼ cup soft butter
• 1/8 cup chives, chopped

INSTRUCTIONS

Roasted Chicken

• Preheat oven to 375ºF.
• In a food processor, purée the butter, hot peppers, garlic and flat-leaf parsley until it forms a chunky paste.
• Rub the mixture under the skin of the chicken liberally.
• Place chicken in a roasting pan with 2 whole lemons for 45 minutes until juices run clear.
• When cooked and resting, squeeze the roasted lemon juice onto the chicken for additional flavour.

Sweet Pepper Potatoes

• Roast whole peppers at 375ºF for 30 minutes until tender. Peel, seed and purée.
• Boil potatoes in a large pot of salted water until tender. Mash after they’re cooked (approx. 25 minutes) and add butter, cream, chives and pepper purée.
• Season with salt and pepper.

Do you have a go-to recipe that combines fresh veggies with lean proteins? If so, go ahead and share your lip-smacking find in the comments below!