Episode 128″ What’s so important about olive oil”

May 10, 2017

Ever wonder what’s so great about Olive Oil? This episode we talk with Lisa Whitmore from Signature Oil & Vinegar. We get into the joy of cooking with quality olive oils and what to look out for next time you pick up a bottle. Hint: freshly made olive oil from passionate individuals is best. Find out what Signature Oil & Vinegar can provide to you and how they can help make your next meal special.

Lisa Whitmore.jpg Lisa Whiyemore

The Courtenay store is open Monday to Saturday 10am–6pm, Sunday 11am-4pm.

The Campbell River store is open Monday to Saturday 10am-5pm.

Email Us: signatureoilandvinegar@shaw.ca

Crown Isle Shopping Centre
#207B – 444 Lerwick Rd
Courtenay, BC, V9N 0A9
Phone: 250-871-0700

Campbell River
Tyee Plaza
1121 Shoppers Row
Campbell River, V0W 2C7
Phone: 250-914-3800

Maple Sesame Salmon


  • 2-3 Salmon fillet or salmon steaks
  • 4 tbsp. Signature Maple Balsamic Vinegar
  • 2 tsp. Signature dark toasted Sesame Oil
  • Clever Crow Comox Bay Seasoning(or your favourite fish spice)
  • Horseradish, Dijon or Whole grain Mustard


  • Season salmon lightly with Comox Bay Seasoning.
  • In a bowl, combine mustard, maple balsamic and sesame oil.
  • Pour over salmon and use a pastry brush to coat evenly.Bake at 425 degrees for approximately 20 minutes.
  • While the salmon is baking, the balsamic creates a thick, flavourful glaze.

Best – Salmon – Ever!

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Episode 127 “What’s happening at Innisfree Farm?”

Listen Now @ “What’s Happening At Innisfree Farm?”


Chef Jonathan Frazier and Darren Howlett sit down with Chanchal Cabrera of Innisfree Farm. Chanchal brings us up to speed on all of the changes that have happened at the farm since the last time we checked in with Innisfree Farm. Most notably, the change to ‘Innisfrfee Farm and Botanical Garden’. This is an exciting time for the Chanchal, Thierry and the farm, as this designation does not come lightly or easily. Listen in as she explains all they have had to do and want to do with the beautiful space that is Innisfree, including the upcoming Herb Gathering, daily tours of the gardens, apprenticeship programs, harvests, and more.


To find out more contact @
Innisfree Farm and Botanic Garden
3636 Trent Road
Courtenay BC V9N 9R4
Phone (250) 336 8768 
             (250) 336 8787

Episode 125″What kitchen equipment do I really need?

Listen Now@″What kitchen equipment do I really need?”


This time its all about kitchen equipment. Chef Jonathan and Darren take the time to talk about their favourite small-wares for your home. From knifes to frying pans this is all the things that can help you setup your kitchen and to help you make a great meal for friends and family.


From making a simple pasta and sauce to a full roast in the oven, you don’t need a commercial kitchen to make a great meal. With just some good equipment you can make life easier in the kitchen. Hopefully these items are the things that can help change meal time from a chore to a time of enjoyment.


Episode 124 “Why should we allow urban agriculture?”

March 20, 2017

Listen Now@“Why should we allow urban agriculture?”


Well the survey may be over now, but if you’re interested in urban agriculture listen to us catch up with Andrea Cupelli (LUSH Valley Program Coordinator) and James McKerricher (Urban Agriculture enthusiast and LUSH Valley Board Member) to discuss some of the rewards of growing food in the city, and why they want to increase it here in our community.


To Contact

Phone: 250-331-0152

Email: admin@lushvalley.org

On Facebook: @lushvalleyfood

On Twitter: @lushvalleyfood

On Instagram: @lushvalley



Episode 123 “What is a CSA?”

March 13, 2017

Listen Now @What is a CSA?

Chef Jonathan Frazier and Darren Howlett  are joined again by Kira Kotilla and Mariette Sluyter of Merville Organics, to discuss CSAs, or Community Supported Agriculture. You may have heard of these programs, where fresh produce shows up at your house weekly through the growing season. What you may not know is how beneficial these programs are to local farms – new or established, small or large, nearly every farm benefits from such programs. You can see it as pre-paying for the best quality locally grown food at it’s peak, and the farm your supporting sees it as micro-financing and sustainable crop management. Listen in to hear more about this engaging topic…




Episode 122 ” What is a Growers Cooperative?”

March 9, 2017

Listen Now@What is a Growers Cooperative?


Tonight’s episode of Edible Valley welcomes a few more members of The Merville Organics Growing Cooperative to the show, Kira Kotilla and Mariette Sluyter! We delve into the challenges of Organic certification, and the logistics of coordinating 5 farms to compliment one another towards a common goal. With both a new take (Mariette) and a veterans eyes (Kira), a bigger picture unfolds of what todays modern farmer day (and growing season) entails!