Category Archives: Local Food

Community Shared Agriculture

What happens when 10 urban farms across the Metro Vancouver Region come together to share resources, knowledge, skills and experience? Well besides delicious local food, CITY FARMS CO-OP happens! With farmers from Vancouver, Richmond, Delta, Burnaby and Langely, City Farms Co-op provides a range of produce, flowers and other edibles that Rocky Mountain Flatbread just had to get their hands on. Although City-Farms Co-op has a weekly presence at Trout Lake Farmer’s Market, Rocky Mountain Flatbread decided on another route to ensure we had the best ingredients available to make our Farmer’s Market dishes as seasonal and tasty as possible. So, with the help of City Farms Co-op coordinator Emi, we signed on for a weekly CSA (Community Shared Agriculture) delivery.

What is a CSA you ask? As put by City Farms Co-op themselves a CSA is when “customers buy a “share” of the farms harvest at the beginning of the season which provides the farmer with the capital they need for purchasing seeds, equipment soil amendments, etc. In return, customers receive a weekly box which typically contains produce but may also contain other farm products such as honey, meat, eggs, flowers etc.”

Wednesdays are now a day Rocky Mountain Flatbread looks forward to – opening our CSA box to see what colours and textures will make this week’s flatbreads and pastas come alive. CSA is so simple. It makes so much sense. And the fresh, seasonal, local food not only tastes amazing but is packed with nutrients normally lost in the 80% of Canadian produce that is picked unripe and transported to our supermarkets from various countries. If you are interesting in signing up for a CSA or just want to learn more:

ImageEmi dropping off our CSA box to Gary Rocky Mountain Flatbread Main Street

ImageEmi and Yummy Yards volunteers trellising tomato plants

ImageI tagged along with the Yummy Yards crew to get my hands dirty and came home with these gorgeous veggies

ImageTrout Lake Farmer’s Market


Companion Guide Planting Guide


Erin (masterful urban gardener) and Suz are running a companion container gardening workshop this evening.

Should be fun – if you would like to join us we will be at Main St at 6pm tonight!

Here is a list companion planting guide you can follow! 





carrot, cauliflower, celery, cucumber, pea, potato, radish, squash

garlic, leek,


cabbage, cucumber, onion



celery, nasturtium, rosemary, sage


Brussels sprout

nasturtium, potato, sage,



bean, beet, lettuce, nasturtium, pea, spinach



bean, celery, chives, garlic, leek, lettuce, onion, pea, radish, rosemary

dill, parsnip


bean, celery, nasturtium,



beans, fennel, garlic, nasturtium, onion, pea



bean, cabbage, carrot, celery, garlic, onion, radish



Broccoli, Brussels sprout, cabbage, cauliflower, cucumber, lettuce, squash

parsley, parsnip


beet, carrot, cucumber, lettuce

runner beans, pea


bean, carrot, cucumber



bean, Brussels sprout

celery, cucumber


bean, cabbage, carrot, lettuce, squash



cabbage, celery, potato



bean, nasturtium, pea, radish, sunflower




 potato, runner bean



We are serving up our roasted garlic hummus dip at our Main Street location tonight for our garlic workshop.  Here is the recipe for you to whip up at home!


2 cups of cooked chickpeas (or canned)

2 – 3 garlic bulbs

4 tbsp extra virgin olive oil

1 lemon (juice of)

4 tbsp water

2 tbsp tahini

Fresh parsley (for garnish)


Preheat oen to 400F.  Slice off the tops of the garlic so each cloe is slightly exposed.  Baste with olive oil and bake in a muffin tin for 35 – 45 minutes, until the cloes are golden.  Remoe and cool.

Squeeze our roasted garlic into a food processor.  Add chickpeas and pulse so they are chopped up.  Add lemon juice, olive oil, salt and tahini

Open the food processor periodically and scrape the sides so that everything is mixes.  Add the water 1 tbsp each time until desired consistency is reached.

Garnish with fresh parsley.



One of my favorite seasons in B.C. is apple season! I love to pick apples from our garden & make apple sauce with my little man – Luke, pick up different varieties of apples from Kits Farmers Market (In B.C. we grow over 1 billion apples in 100 different varieties!) and of course visit The Apple Festival at UBC Botanical Gardens – where you can taste and buy apples galore, Apple Festival.

Have you noticed apples are a staple for mums?  We pack them for lunch, serve them with cheese slices dip them in a nut butter, make apple desserts, add them to our holiday stuffing, juice them, and put them in our favorite fall soups. We bob for apples, give them to teachers, share our apples with our kids horses and rabbits and have catchy phrases about apples – “an apple a day, keeps the doctor away”. And apples are good for you!  On average each apple contains 5g of fiber, vitamin A, vitamin C and iron.
Here are a couple simple ways to put fun apples snacks into your kids (or your own) lunches:
  1. Cut the apple into slices and sprinkle the slices with some lemon juice and cinnamon. Lemon keeps the apples from browning and cinnamon is a delicious when paired with apples.
  2. Cut the apple into slices and sprinkle the slices with some lemon juice. Pack a small container of caramel sauce, and another container of sesame seeds. Kids will have fun dipping the apples in the caramel sauce and then into the sesame seeds.
  3. Cut the apple into slices and layer the slices in a container with either pieces of cheese or chicken. This is one way for your kids gets some protein with their apples.

As apple season continues check back in with us for more blog posts including recipes, and how we are using apples in our restaurants this season.