Cooking with Maple

Maple syrup is coming and so is spring!  Maple syrup is one of my favourite sweeteners. It is a local product that has been a source of pleasure and food energy for people living in the north for a very long time. I do imagine the early homesteaders relied on it and were shown how to make it by the native people. One tablespoon, or 15 ml, has 30 calories and 7 grams of carbohydrate/sugar with small amounts of nutrients such as 11 mg of calcium and 25 mg potassium. Like all sweet treats it should be enjoyed in moderation.

I use it in many dishes both sweet and savoury. My favourites seem to be in vinaigrettes, dressings and marinades but it also makes an awesome smoothie and a great glaze for vegetables and roast lamb and chicken.

Mark Saturday April 27th in your calendar as we hope to see you stocking up on maple syrup at the 16th Annual Powassan Maple Syrup Festival.  The day starts with 3 Pancake Breakfasts at 7am and the festival activities end around 4 pm. There will be many food and craft vendors in Powassan and the township reports their usual small population of 2,000 swells to well over 5,000 people on this one day. You can also listen to live music and enjoy fun events.  

I am leading three free cooking demos in the Sportsplex (arena, Main St.) during the festival.  Learn to make all things maple!  Come out and sample some great recipes listed below.  I'll also talk about using maple syrup in baking and how diabetics may use some maple syrup in their meals.

At the breakfast demo at 10 a.m. I'll be demonstrating:

• Maple Cranberry Chia Smoothie
• Hot Maple Thyme Tea (slow cooker)
• Maple Fruit Nut Rolled Oats (Rice Cooker)
• Layered Maple Yogurt, Fruit Granola Parfaits
• Two Bite Maple Buckwheat Pancakes

Lunch (noon) Demo:

• ·        Maple Pop
• ·        Maple Blueberry Balsamic Vinaigrette on Greens
• ·        Goat Cheese Appetizer with Maple Chipotle Glaze
• ·        Maple Syrup Teriyaki Tofu
• ·        Maple Baked Beans (Slow Cooker)
• ·        Fruity and Nutty Quinoa Salad with Maple Vinaigrette

2 p.m. Demo:

• Maple Mint & Blueberry Tea
• Maple Cranberry Poppyseed Dressings over Greens
• Maple Syrup Teriyaki Tofu
• Slow Cooker Rhubarb with Ginger and Maple Syrup
• Strawberry Rhubarb Anise Maple Tapioca Pudding.

All maple syrup sold in Ontario has to be graded and you can find out more and see other recipes at http://www.ontariomaple.com. I liked the history of maple syrup shown at
http://www.canadianmaplesyrup.com/maplehistory.html

Hope to see you there! 

Cranberry Banana Date Shake

Here’s a nourishing smoothie that can help get you going in the morning.  I liked it so much I made it three mornings in a row.  If you add less water you will have a thicker sauce that you can eat as a dessert or toss with fresh fruit.  I used frozen bananas and cranberries so I didn’t need ice cubes.  The dates add the right touch of sweetness and help boost the fibre.  I made it with water but you can substitute your favourite milk if you wish.

Now for a bit of advice on cranberries and their role in urinary health.  Cranberries contain proanthocyanins which prevent bacteria like E. coli, the number one cause of UTI’s,  from adhering to the bladder wall.  There is not yet good research to show that cranberries, and pure cranberry juice, can cure a urinary tract infection.  BUT consuming them on a regular basis can help prevent one.  Eating the whole cranberry, rather than just drinking the juice, provides more fibre and you can skip the added sugar of the juice.  Avoid the cranberry juice blends containing white grape or the juice blends if you are after the therapeutic effect of cranberry.

INGREDIENTS:

1/2 cup cranberries, frozen

1 banana, medium (7 inches-18 cm long), peeled and frozen

2 dates, pitted

1 cup water (or your favourite milk)

METHOD: 
Add contents to the bowl of a blender or food processor.  Run until well blended.  This can take three or more minutes to puree the dates.  

NUTRITION FACTS (per recipe): 140 calories, 0 g fat, 5 mg sodium, 37 g carbohydrate, 4 g fibre, 25 g natural sugar, 1 g protein.  %Daily Values are 15% vitamin C and 2% each calcium and iron.

Seafood Stew (Slow Cooker)

Where I am it is cold, wet and rainy and definitely soup weather.  Here's my version of a French bouillabaisse.  I didn't call it that though as I made a lot of changes.  Historically a bouillabaisse was a fish boil made with salt water on the beach at the end of the day.  Enjoy!

Makes approximately 14 x 1 1/2 cup (375 ml) - 250 g servings.

INGREDIENTS:
2 leeks, bulb and lower leaf, sliced
6 potatoes, medium, with peel, chunks
1 Tbsp hot chile pepper, diced (optional) - 15 ml
1 Tbsp XV Olive oil - 15  ml
1 Tbsp butter - 15 ml
1/2 tsp fennel seed - 2.5 ml
1 tsp  paprika - 5 ml
1/4 tsp salt - 1.25 ml
1/2 tsp black pepper, freshly ground - 2.5 ml
142 g can clams, with juice
1 lb haddock, raw - 450 g
2 bay leaves
6 or so sprigs of thyme, fresh (sub 1/2 tsp dried - 2.5 ml)
1 Tbsp oregano leaves, fresh (sub 1/2 tsp dried - 2.5 ml)
2 cups water - 500 ml
1/2 cup white wine - 125 ml
14 each shrimp, raw, large
2 tsp lemon peel/zest, fresh - 10 ml
Hard grating cheese like Pecorino Romano for garnishing bowls

PREPARATION:

1.  Slice leeks using the lower white part and some of the green.

Trim ends can be frozen for your next soup stock.

2.  Cut potatoes into 11/2 inch (4 cm) chunks and add to pot.  Potato chunks are larger as you don't want them to cook too quickly.

3.  Mince garlic and  hot red pepper (optional) and sprinkle over potatoes.

4.  Top with olive oil and a blob of butter.  Sprinkle fennel seed, paprika, salt and freshly ground black pepper over.

5.  Add the cans of diced tomatoes and clams with their juices to the pot and use spoon to mix well.  Use garden tomatoes if you have some - about 4 cups diced.  

6.  Lay fish fillets over.  You needn't cut them up as they will fall apart into smaller pieces as the stew cooks.  Below I used a mild flavoured pollack.  It would be great with lake fish like Pike or Pickerel but this was what I had on hand.

7.  Top with bay leaf, sprigs of fresh thyme and oregano.

8.  Pour water and white wine down the sides.

9.  Cover and cook on LOW 6-8 hours.

10.  Stir in shrimp and strips of yellow pepper.  Cover and cook another 30 minutes or until shrimp are cooked.   Stir in lemon zest.  Taste and adjust seasoning.

11.  To serve, ladle into bowls and serve with a good hard grating cheese like Pecorino Romano.

NUTRITION FACTS (per 1 1/2 cup - 375 ml): 140 calories, 2.5 g fat, 1 g saturated fat, 280 mg salt, 18 g carbohydrate, 2 g fibre, 3 g sugar.   % Daily Values: 20% Vitamin A, 90% Vitamin C, 6% calcium and 25% iron.

(c) Nancy Guppy, RD, MHSc.  

Visit my website to find out more about online nutrition counselling. http://nancyguppy.com/ 

Zucchini Cheese Pie

I made two of these pies for brunch last weekend.  It is a recipe I have been making since I was in my early 20's  Helped get me through university cheaply.  It is pretty easy to make and popular - I had a "never eat zucchini person" have a large piece.  The original recipe used Bisquick mix but I replaced it with a good flour, baking powder, sugar/honey, olive oil and some salt.  I made mine gluten free with sorghum flour but you can substitute wheat flour.  Doubles well and freezes well.

This pie looks nice baked in a cheesecake type spring form pan and decorated on top with slices of zucchini and fresh herbs.  You can use other cheese - I've made if before with half gouda and half goat cheese.  This one just good aged parmesan and a old cheddar.  We ate it before a picture of the baked pie was ever taken!  I'll an update with a photo shortly.

Makes one pie - 6 servings

INGREDIENTS:
3 cups zucchini, diced - 750 ml
4 eggs, medium
1/4 cup olive oil - 60 ml
1/2 cup onion, diced - 125 ml
1 cup whole grain flour - I used sorghum - 250 ml
1 1/2 tsp baking powder - 7.5 ml
1/4 tsp salt - 1.25 ml
1/2 tsp black pepper, freshly ground - 2.5 ml
1 tsp sugar or honey - 5 ml
2 Tbsp parsley, fresh, chopped - 30 ml
1 Tbsp basil, fresh, chopped - 15 ml
1/3 cup parmesan cheese, shredded - or other hard grating cheese like Romano - 75 ml
1 cup cheddar cheese, extra old, shredded - 250 ml

1. Chop the zucchini.  You need 3 cups.  I used a bit more per pie.  Set aside some nice slices for the top if you have enough.

2. Puree the eggs, onion, olive oil, diced onion, flour, baking powder, sugar/honey, salt, pepper and fresh herbs in blender or food processor.


















3. Pour into a large bowl. Stir in the grated cheese.  It is a stiff batter. Pour into an 8 x 8" greased pan or deep dish pie plate. I also make this in a spring form pan - like one you'd use for a baked cheese cake.  Decorate top with some squash slices and fresh herbs pressed into the batter.

 Bake 45 minutes in a 350'F oven. Serve warm or cold. Small slices are nice as appetizers.

 
NUTRITION FACTS (per 1/6th pie): 320 calories, 21 g fat, 7 g saturated fat, 135 mg cholesterol, 420 mg sodium, 20 g carbohydrate, 3 g fibre, 14 g protein.  %Daily Values: 8% vitamin A, 25% vitamin C, 25% calcium and 10% iron.  %DV are based on a 2,000 calorie diet

(c) Nancy Guppy, RD, MHSc.

Visit my website to find out more about online nutrition counselling. http://nancyguppy.com/

Low sodium tomato sauce - slow cooker

Here's a simple way to use fresh garden tomatoes to make a delicious, low sodium sauce that cooks down very well in your slow cooker (crock pot.)  Use it in a multitude of ways such as a starter sauce for pasta, on pizza in ratatouille etc.  Add fresh herbs of your choice.  I used basil and rosemary.  Follow through to the bottom to see the nutrient analysis.

Ready made tomato sauce is often very high in salt.  When I made this recipe it didn't really need salt as the tomatoes were fresh and sweet. You decide.  I did show the analysis with 1/2 tsp (2.5 ml) salt for the batch.

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Makes 8 x 1 cup serving= 16 x 1/2 cup servings = 2 litres cooked and pureed.

36 Italian plum tomatoes
1 cup white onion, diced - 250 ml
2 cloves of garlic, minced
1 red hot chile pepper, minced (optional)
1 Tbsp olive oil - 15 ml
2 bay leaves, whole
2 Tbsp rosemary, fresh - 30 ml
1 cup basil, fresh - 250 ml
1/2 tsp each salt and pepper - 2.5 ml

1.  Add ingredients to crock of a slow cooker.  Cover and cook on HIGH setting.  After 2 hours and when it is boiling, remove lid, stir and leave uncovered so moisture evaporates.  Cook another 2 hours or until liquid reduced and mixture is thick like that below.

2.  Remove bay leaves and stem from rosemary.  Puree with immersion blender or mash with a potato masher.  Use in your favourite recipes.  It freezes well but is not suited to canning due to acidity being lower.

Below is an example of easy too use suggestions.  I made a garden zucchini ratatouille with some onions etc. to make a few containers for the freezer.

I

NUTRITION FACTS (per 1/2 cup - 125 ml): 40 calories, 1 g fat, 0 g saturated fat, 80 mg salt, 7 g carbohydrate, 2 g fibre, 4 g sugar.   % Daily Values 25% Vitamin A, 35% Vitamin C, 2% each for calcium and iron.

(c) Nancy Guppy, RD, MHSc.  

Visit my website to find out more about online nutrition counselling. http://nancyguppy.com/ 

High Bush Cranberry (Viburnum trilobum)

I like to explore the native plants growing in my area.  The high bush cranberry (Viburnum trilobum) is a shrub native to much of Canada.  I talked to a lot of people last year that would like to know how to pick it and use it.  Its popularity is growing again with an increased interest in native fruits and picking from the wild in general.  I have dried them and also juice them fresh and frozen the juice for winter use.  Many people use them to make jelly and jam.

I snapped the photo below last summer of high bush cranberry in the process of ripening.  Blue skies and summer days!

The photo below shows part of an afternoon pick when my daughter and I were out on the bicycles - a basket of high bush cranberry on the left, staghorn sumac on the right of the bars.  Where I live wild fruit is very abundant and you can pick a lot very quickly.

I shot the photo below of High bush cranberry in bloom and full splendor early June at Chapman's Landing, Nipissing.

The Native people used many parts of high bush cranberry for both food and medicine and we can imagine that they shared this wisdom with the white settlers.

NUTRITION:
Settlers used the berries mainly for jelly and juice, and these continue to be the main uses of the fruit today. The berries can also be used in pies, sauces, liqueurs, and wine. Each berry has a large, heart shaped seed in the centre, making it more suited for use as a processed fruit rather than fresh (1). I have dried the berries in my dehydrator with good success.  I add them to hot teas or just snack on them dried.  The berries are high in vitamin C and were eaten fresh or made into pemmican. The bright red fruit was also used for ink and a dye for clothing.

MEDICINAL QUALITIES:
"Medicinally, preparations of the fruit have been used as an astringent to treat swollen glands. The bark and leaves, which contain a bitter tasting chemical called viburnine, were boiled into teas and used as sedatives and pain relievers." (1)

"The plants are tolerant of a wide variety of soil types, but do best where the soil is consistently moist and well-drained; they may grow best in soil that is slightly acidic (pH 6.0-6.5). Because the fibrous roots of this shrub lie near the soil surface, cultivation for weeds should be shallow, and the use of mulch will be beneficial. Low to medium-high soil fertility levels are acceptable. A yearly application of compost or well-rotted manure will maintain growth and fruit yields. Heavy applications of nitrogen fertilizers will encourage soft sucker growth and fewer flowers. The plants tolerate shade, but flowering, fruiting and foliage colour will be more striking on those plants exposed to full sunshine."(2).

Small shrubs in front of the Nipissing Museum.

A cluster of ripe berries photographed on my back porch (complete with dog hair! ).

Participants in my "Fun with Vinegar" class out picking high bush cranberries and choke cherries.

Research for this blog was prepared by Rachelle Abatte, then a dietetic intern at the Northern School of Medicine.

Resources

1. St. Pierre, R. (1995, January 1). The Highbush Cranberry – A multipurpose shrub. Retrieved June 18th, 2010, Retrieved from http://gardenline.usask.ca/fruit/cranbery.html

2. Evergreen. (1991, April 1). Native Plant Database. Viburnum Trilobum. Retrieved June 18th, 2010, from:
http://nativeplants.evergreen.ca/search/view-plant.php?ID=00740

Wild apple spiced vinegar

Every once in awhile I find an old apple tree.  Well, more often than once in awhile as I am on the look out.  I find access from a back lane, on a country road.... I bite in and see how they are.  In the old days these trees were relied on for apple sauce, jellies, pies and the like.  By today's standard many won't eat them.  These apples was sweet with a bite.  Not a crab apple.  Perfect for my steeped vinegar.  I am preparing a number of steeped vinegars now for use throughout the winter.  Go do it while your herbs are still plentiful in the garden!

This is an opportunity to reuse glass jars you like.  Into a clean sterilized bottle place the following:

a nice bunch of garden thyme
1 stick of cinnamon
6 allspice berries
4 little apples with peel sliced
vinegar to fill

Optional additions: black pepper corns, garlic, fresh or frozen cranberries

Leave to steep for a few weeks until the flavours mingle and the vinegar is nicely coloured.  Pretty to look at in a window.  Remove the apples and spices.  Store in the back of the fridge and enjoy in salads.  Use the way you would apple cider vinegar.  Enjoy!

I used President's Choice "the Natural vinegar" TM.  Although it is not organic it is naturally derived from "grain spirit produced by the natural fermentation of sun-ripened grains."  Not gluten-free but maybe acceptable to some as it is distilled.  It is diluted with spring water to 5% acetic acid and recommended for pickling, cooking and table use.

If you like this post you might also want to read  http://chapmanslanding.blogspot.ca/2009/12/fun-with-organic-vinegar-make-some.html

(c) Nancy Guppy, RD, MHSc.  
Visit my website to find out more about online nutrition counselling. http://nancyguppy.com/