For instance, oven-baked Squash and White Bean Risotto is rich with Ontario butternut squash and beans (navy or white kidney) and costs just pennies per serving.

Ontario parsnips, carrots and potatoes star in Chicken and Vegetable Bake with Maple Mustard Glaze. It’s easy to make, healthy and scrumptious to eat. Treat your family to Slow Cooker Beef and Barley Stew. Cleverly thickened with barley, this hearty, cold-weather stew is a good source of fibre.

Kids of all ages will devour Chili Meatball Subs made with Ontario beef, onion and carrot and scented with cumin and chili powder –perfect for munching while watching The Big Game on TV. At breakfast, Oven-Baked French Toast with Glazed Apples is healthier than the usual fried version. And Upside- Down Mini Apple Cakes are muffin- sized beauties that satisfy the sweet tooth while taking it easy on the waistline.

The nutrition you need at the price you want, thanks to Ontario fresh food.

Squash and White Bean Risotto

Start this one-pot vegetarian meal on top of the stove, then finish in the oven. No need for constant stirring.

Preparation Time: 15 minutes Cooking Time: 5 minutes Baking Time: 40 minutes Serves: 4 to 6

1 tbsp (15 mL) olive oil

1 Ontario onion, chopped 1 clove garlic, minced

1 cup (250 mL) arborio rice

3 cups (750 mL) chicken broth 2 cups (500 mL) diced peeled Ontario butternut squash

1 tsp (5 mL) dried thyme leaves 1/2 tsp (2 mL) salt

1/2 tsp (1 mL) pepper

1 can (19 oz/540 mL) navy or white kidney beans, drained and rinsed

1/2 cup (125 mL) grated Ontario Parmesan cheese

2 tbsp (25 mL) chopped fresh Italian parsley

In large Dutch oven or ovenproof saucepan, heat oil over medium heat; cook onion and garlic until softened, about 2 minutes. Stir in rice to coat. Stir in broth, squash, thyme, salt, pepper and beans; cover and bake in 325°F (160°C) oven for 40 minutes or until rice and squash are tender and most of the liquid is absorbed.

Let stand, covered, for 10 minutes or until remaining liquid is absorbed. Sprinkle each serving with cheese and parsley.

Chicken and Vegetable Bake with Maple Mustard Glaze

Here is warming comfort food at its best with economical Ontario winter vegetables. It’s easy to toss together and it all bakes in one pan. Parsnips cook faster than carrots, so cut the parsnips in larger pieces than the carrots. Preparation Time: 20 minutes Cooking Time: 1 hour Serves: 4

2 lb (1 kg) Ontario chicken thighs (about 8)

2 medium Ontario potatoes, scrubbed and cut into wedges

2 medium Ontario carrots, cut into chunks 2 medium Ontario parsnips, cut into chunks 2 tbsp (25 mL) olive or vegetable oil

1 tsp (5 mL) dried thyme leaves

Pinch crumbled dried rosemary leaves Pinch each salt and pepper

2 tbsp (25 mL) Ontario maple syrup 1 tbsp (15 mL) Dijon mustard

Remove skin and any excess fat from chicken thighs. Line large roasting pan with parchment paper or lightly oiled foil.

In large bowl, combine chicken, potatoes, carrots and parsnips. In small dish, combine oil, thyme, rosemary, salt and pepper; pour over chicken and vegetables, tossing to coat evenly. Arrange in single layer in prepared pan. Bake in 350°F (180°C) oven for 40 minutes, stirring occasionally, until vegetables are almost tender and juices run clear when chicken is pierced.

Stir maple syrup with mustard; drizzle over chicken mixture and bake for 10 to 15 minutes to glaze.

Slow Cooker Beef and Barley Stew

A slow cooker is nice to come home to and the ideal appliance for cooking less tender but flavourful cuts of meat. Barley, a good source of fibre, thickens the stew without the need for flour. Serve this warming comfort food over mashed potatoes or with thick slabs of crusty whole-grain bread.

Preparation Time: 10 minutes Cooking Time: about 15 minutes Slow Cooker Time: 8 to 10 hours Serves: 4

1 lb (500 g) Ontario Stewing Beef cubes

2 tbsp (25 mL) vegetable oil

2 Ontario onions, chopped 2 Ontario carrots, chopped

2 cups (500 mL) beef broth

1/2 cup (125 mL) pot or pearl barley, rinsed

1 tbsp (15 mL) each packed brown sugar, tomato paste and red wine vinegar

1/2 tsp (2 mL) each salt and dried thyme leaves

1/4 tsp (1 mL) pepper

1 cup (250 mL) frozen peas, thawed

Trim any excess fat from beef, cut any large pieces smaller. Heat 1 tbsp (15 mL) oil in large skillet over medium-high heat; cook beef until browned, in 2 batches if necessary. Transfer to slow cooker. Add remaining oil to pan; cook onions and carrots a few minutes until lightly softened. Stir in broth, barley, brown sugar, tomato paste, vinegar, salt, thyme and pepper; bring to simmer. Pour into slow cooker; cover and cook on LOW for 8 to 10 hours (or on HIGH for 4 to 5 hours) until beef and barley are tender. Turn off slow cooker.

Stir in peas and let stand for 10 minutes to heat peas.

Chili Meatball Subs

Even big kids like messy food once in a while — just provide lots of napkins. Flatten the meatballs slightly so they sit on the buns without rolling off. Preparation Time: 10 minutes Cooking Time: about 15 minutes Serves: 4

1 lb (500 g) lean ground Ontario Beef

1 small Ontario Onion, diced

1 small Ontario carrot, grated

1 tsp (5 mL) chili powder 1/2 tsp (2 mL) ground cumin

Pinch each salt and pepper 1 can (19 oz/540 mL) stewed or chunky tomatoes

1/3 cup (75 mL) smoky barbecue sauce (such as chipotle)

4 whole-wheat sausage, hot dog or small submarine buns (about 6 inches/15 cm)

1/2 cup (125 mL) shredded Ontario cheddar or Ontario mozzarella cheese

In bowl, combine beef, onion, carrot, chili powder, cumin, salt and pepper. Divide evenly into 12 portions; roll into meatballs. Flatten balls slightly. Heat large skillet over medium heat; cook meatballs until browned, about 2 minutes per side. In bowl, combine tomatoes and barbecue sauce, crushing tomatoes slightly with fork for smoother sauce; add to meatballs. Bring to boil stirring gently; reduce heat and simmer, stirring often and turning meatballs until thermometer inserted into several meatballs registers 160F (71C), 6-8 mins. Remove meatballs to plate. Bring sauce to boil to reduce and thicken, about 2 minutes. Split and toast buns. Place 3 meatballs on each bun. Spoon sauce over top and sprinkle with cheese.