Produce in your back yard!

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Kale Bowl

In the last few articles I have been discussing produce that is grown close to home, right here in Nova Scotia. Many Nova Scotians now take the ‘grown close to home’ concept even further by growing their own produce to supplement what they may buy at the grocery store. Does this concept intrigue you?

As a dietitian, I love to help individuals and families learn ways to incorporate more produce into their daily routine. The work that goes into tending a garden can be very rewarding; it usually results in consuming more produce as you want to reap the benefits of your work. I think it’s important to recognize that a garden doesn’t have to be large, it could be a smaller scale container or planter garden that you have on your patio!

Tomatoes and peppers are common produce items grown in containers and planters on balconies and patios; but the types of produce that are now being grown in smaller spaces has increased greatly with new options available. Beet, cucumbers, carrots and peas are now go-to seeds for container gardens. Also, consider growing your own herbs in planters or containers. You can now even find attractive planters that have already been planted, sometimes with several types of herbs in one pot, that will grow happily together all summer on your deck or patio – and often you can bring these containers indoors in the fall so that you will continue to have tasty seasonings right at your fingertips for cooking or in salads. Herbs are a great way to add flavour to a dish without adding extra salt.

In the following recipe, you can use kale that’s fresh from the garden, with the PC® Kale Bowl from the Garden Centre at the New Glasgow Atlantic Superstore – this is a pre-assembled container with several varieties of kale all planted together. The grainy prepared mustard imparts a gentle flavour to the apple cider dressing of this substantial salad. 

Visit Terry Jordan, dietitian at the New Glasgow Superstore, for help with locating edibles in the Garden Centre that you can grow yourself at home (or ready-to-eat possibilities that are available right in the produce department!)

  Kale and Cabbage Salad



4 slices PC Bacon – fully cooked, diced

1/2 cup (125 mL) PC Blue Menu Light Whipped Dressing

1/2 cup (125 mL) PC Sweet Apple Cider – Freshly Pressed (can also use apple juice)

4 cups (1 L) kale torn into bite-size pieces (about 1 bunch)

  • Pick straight from your garden with the PC® Kale Bowl

4 cups (1 L) finely sliced Napa cabbage

  • Use straight from your garden with the PC® Gigantico™ Napa Cabbage

1 Granny Smith apple diced (not peeled)

1 tsp (5 mL) whole grain Dijon mustard


  1. In large bowl, combine kale, cabbage, bacon and apple.
  2. In small bowl, whisk together whipped dressing, cider and mustard.
  3. Pour dressing over salad; toss to coat.

Serves 8

Nutrition information per serving: 100 calories, fat 6g, sodium 170 mg, carbohydrate 10 g, fibre 2g, protein 2 g 

For more ,recipe ideas visit


Anne Marie Armstrong, BscAHN, PDt is Senior Manager of the Dietitian Program, Atlantic Superstore.

Have a nutrition question?  Contact me by calling 1-888-225-5295 ext. 632157 or through email at

Organizations: Garden Centre

Geographic location: Nova Scotia, Napa

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