Independent City Market
3080 Yonge Street M4N 3N1 Toronto, ON, Canada

It’s as easy as 1, 2, 3... . 1. Shop online at independentcitymarket.ca. . 2. Our personal shoppers will fill your order, just how you want it.... . 3. Pick up your grocery order, or have it delivered right to your door! See more

FROM YOUR IN-STORE DIETITIAN Kasia Miko, Loblaws Registered Dietitian Think you know broccoli? Did you know that you can eat the stems as well as the florets?... Preparing and Eating Many people cut off the florets and throw away the stems! For best results, wash and peel the stems and slice them thinly so that they cook in the same amount of time as the florets. Broccoli is currently in season and so versatile when it comes to cooking! It can be steamed, roasted, baked, boiled, added to stir-fries, casseroles, stews, slaws or even put on pizza or in a frittata! You can also blanche it and freeze it, serve it with a dip, or make broccoli soup! Nutrition These little green trees are a powerhouse of nutrition! Most vegetables are in their own way! Similar to other cruciferous vegetables like kale, cabbage and Brussels sprouts, broccoli contains fibre compounds that bind really well to bile acids in our digestive system, which ultimately helps to lower cholesterol. Fibre also helps keep our digestive system moving, keeps us fuller for longer and releases a steady flow of energy into our bodies. In 1 cup, broccoli contains 135% of your daily value of vitamin C, 116% of your daily value of vitamin K l, as well as many other vitamins, minerals and antioxidants. Science Some studies have shown that one phytonutrient in cruciferous vegetables, called sulforaphane, may even provide protection against cancer by blocking cancer cell proliferation and slowing growth of tumor cells, though more research is needed. Like other green vegetables, broccoli’s colour comes from chlorophyll which is found within chloroplasts - the part of plants that conduct photosynthesis, or energy production. Sulfur-containing compounds called glucosinolates are responsible for their bitter flavour. Storing Store fresh broccoli unwashed in the fridge for 3-5 days in an open or perforated bag or container. BOTTOMLINE: Broccoli is delicious, great for our cardiovascular health and digestive system, may provide protection against cancer, and overall is great to include in our meals, along with other vegetables in the cruciferous family - variety in our veggie intake is key! Interested in more information regarding how to enjoy a variety of fruits and vegetables in your meals? Message Kasia for a complimentary 15-minute chat! #employee #eattherainbow #loblawsdietitian #broccoli

We’ve got you covered for Back-to-School! You pick up the kids and we’ll pick up the groceries!. www.independentcitymarket.ca/delivery. . .... . #groceries #groceryshopping #grocerydelivery #fooddelivery #grocerydeliverytoronto #torontogrocerydelivery #fooddeliverytoronto #torontofooddelivery #torontofood See more

FROM YOUR IN-STORE DIETITIAN Kasia Miko, Loblaws Registered Dietitian HELLO STUFFED ROASTED BELL PEPPERS Bell peppers are our local produce hero this week, and these stuffed roasted bell peppers are SUPER easy to make and require just FOUR ingredients! ... Great for a quick dinner (and a fun way to get some veggies in) and super easy to modify! Bell peppers come in so many colours - yellow, orange, red, white, purple and black! And if you’re looking to get some Vitamin C in your diet, then look no further! Try out the recipe below! STUFFED ROASTED BELL PEPPERS INGREDIENTS: - 3 bell peppers - 6 eggs - 3/4 cup shredded cheese (havarti or mozzarella work well but any cheese will do!) - 1/2 tsp paprika - Salt and pepper, to taste - Optional: chives or green onion for garnish DIRECTIONS: 1. Preheat oven to 425F. 2. Using a knife, slice the tops off the peppers and remove the seeds. 3. Place peppers standing up on a lined baking sheet and baking until they begin to soften (about 15 minutes). 4. Take peppers out. Sprinkle with half of the cheese, and crack 1-2 eggs (only 1 may fit!) in each pepper. Sprinkle with some paprika, salt and pepper, and bake until egg whites have set but yolks are still runny (8-10 minutes). 5. Take peppers out and sprinkle with remaining cheese. Broil 1 minute until the cheese has melted. Top with green onion or chives for garnish, if using. Serve with some brown rice, a toasted English muffin or some whole grain bread to make this a balanced meal! TIP! If your peppers are not able to stand up straight (peppers come in all shapes and sizes!) you can cut your peppers in half lengthwise and crack one egg in each half of the pepper instead! You can also stuff your pepper with some pre-made quinoa, canned beans or brown rice to make this a balanced meal! The options are endless! Looking for a quick veg to add to your meal? You can also roast pepper halves on their own in the oven with some olive oil, salt and pepper at 450F for 20 minutes! SO delicious AND easy, and can be served on the side, in sandwiches or on burgers! Can you tell I love bell peppers? They’re definitely one of our favourite vegetables at our house! #employee #bellpeppers #dinnerideas #dietitiantips See more

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