Seven economically important Canadian crops – and how to cook with them | Canada Voices

The threat of U.S. tariffs is prompting Canadians to pay more attention to where their food is coming from. As many of us make efforts to purchase food grown on this side of the border, here are seven major Canadian crops to stock your pantry with.

Lentils

Canada is both the world’s largest producer and exporter of lentils, most of which are grown in Saskatchewan.

Dry or canned, lentils are versatile, shelf-stable and inexpensive compared with other nutrient-dense, protein-rich foods.

Dry lentils don’t need to be soaked before cooking; simmer them in at least three times the volume of water for 20 to 30 minutes, depending on their size, until they’re tender.

Salting your water will help season the lentils as they cook – it’s a myth that salt prevents pulses from softening.

Split red lentils cook in only 10 minutes and can be tossed directly into soups and saucy dishes to simmer.

Blue, green and brown lentils can be marinated and kept in the fridge to add to salads, soups or eat straight. Add a small spoonful of mustard, a drizzle of canola oil and splash of vinegar, and salt and pepper to taste just after draining, while they’re still warm. They’ll keep in the fridge all week.

Oats

Canada is the world’s leading exporter of oats, about 83 per cent of which go to the U.S., according to Cereals Canada.

Rolled and steel-cut oats are delicious for breakfast, and a small handful of quick oats boosts the fibre in your smoothie.

You can also give oats a savoury treatment: Toast about 1/2 cup rolled oats per person in a dry or oiled skillet – with sautéed onion or veggies, if you like – and when the oats are fragrant, add about twice the volume of stock or water and a pinch of salt.

Stir until the oats absorb the liquid. The grains will be more separate than they are in your morning porridge, but add a bit more liquid if they aren’t quite tender enough. Finish with a bit of butter, if you like.

Barley

Barley is Canada’s third largest crop, following wheat and canola, and much of it is malted for brewing beer and spirits.

Barley grown for us to eat is delicious for breakfast. It contains about the same amount of protein and even more fibre than oats.

Boil pearl or pot barley (pearl has a little more of the outer bran layer buffed off, but the two are generally interchangeable) for 30 to 40 minutes or until tender. Serve with milk and brown sugar or any way you’d serve oatmeal.

Cooked barley is also perfect for grainy salads, pilafs and bowls in place of farro or quinoa.

Canola

Developed in Canada just over 50 years ago, canola is one of our leading agricultural exports, grown by approximately 40,000 farmers who produce about 20 million tonnes annually, according to the Canola Council of Canada. The U.S. is the top importer.

Canola makes an excellent all-purpose cooking oil.

With a neutral flavour and high smoke point – canola can be heated to 242°C / 468°F without smoking or developing significant trans fatty acids – it also has the lowest percentage of saturated fat of all the common cooking oils.

Besides frying and sautéing, canola is great for muffins, cakes and other baked goods that typically call for liquid fats and can be used in place of other vegetable oils when flavour is not a factor.

Wheat

Canada is one of the world’s top wheat exporters and the number one exporter of durum wheat, a variety commonly used to make pasta. Durum is higher in gluten, the primary protein in wheat, which gives pasta its bouncy, toothsome texture.

Make your own pasta dough: Pile 2 cups of durum semolina (or half durum, half all-purpose flour) on the countertop and add a big pinch of salt. Make a well in the middle and crack in three large eggs, and if you like, a teaspoon or two of canola oil.

Mix the eggs up with a fork and start incorporating flour until you have a rough, shaggy dough. Knead the dough for several minutes, until it’s smooth and elastic and a bit tacky.

Wrap in plastic and let rest for at least 30 minutes before rolling or shaping however you like. (Pasta can also be made without eggs – mix in a bowl, adding 1/2 cup plus 2 Tbsp water in place of the eggs.)

Potatoes

Potatoes are Canada’s largest vegetable crop, and more than 50 per cent are processed, mainly into French fries, according to Agriculture and Agri-Food Canada.

Make restaurant-style fries: Cut as many Russet potatoes as you like into even sticks, leaving the skin on to boost fibre and nutrients. Put them into a sturdy pot or Dutch oven and cover them with canola oil.

Bring to a simmer over medium-high heat without disturbing the fries for about 10 minutes; the slowly-rising heat will allow the potatoes to slowly cook through.

Once the oil starts bubbling and the fries begin to barely turn golden, move them around with tongs and continue to cook for about seven more minutes, depending on size and thickness, until they’re deep golden.

Transfer to a paper towel-lined plate, and sprinkle with salt while they’re still hot. (Leftover oil can be reused in anything that won’t be affected by a mild potato flavour or cooled and poured into a compost bag to go into the compost bin.)

Mustard seed

Canada is the world’s largest exporter of mustard seed, and much of it is sent to countries such as the U.S. and France to be processed into prepared mustard and imported back.

Make your own mustard: Soak roughly equal quantities of whole, roughly crushed or ground (use a spice mill or mortar and pestle) mustard seeds, apple cider vinegar and water (or even beer), along with salt to taste and a pinch of turmeric for colour, if you like.

Simmer for 5 to 10 minutes, stirring frequently, until it thickens and looks like bubbling mustard.

Pour into a jar and refrigerate for up to a few months. (You can customize your mustard too, with ingredients such as garlic, dill, or a bit of honey or maple syrup to balance the heat.)