Fun Fruit & Herb Vinegars

Over the years I have come up with numerous herb, fruit and flower combinations that I use when making flavoured vinegars.   I like to give these beautiful bottles as hostess and Christmas gifts.  It is ideal if you make these throughout the summer from your garden herbs and local berries.  I will mention a few that you can create during the winter months with fresh or frozen fruits and fresh herbs you can get from the store. 

Below is a photo of some of the summer vinegars I made (left to right): strawberry balasamic vinegar, apple cider with sage and cranberry and raspberry white wine vinegar.  I use them to add inspiration to my winter salads!  Follow this link to get a print copy of this blog post.

Vinegar is fermented wine derived from the French word vin aigre.  It contributes a bright, sharp flavour to food and can seriously reduce the amount of salt needed in recipes.  Vinegar, and other acidic foods such as tomatoes and lemon juice, have been shown to lower the glycemic index of the dish they are used in.  This means food is more slowly digested and leads to a slower rise in blood sugar.  Vinegar has next to no calories and is a friend of those watching their weight or those changing their food ways to manage heart disease, hypertension and diabetes.

The type of vinegar you use to make your flavoured vinegars depends on your preference, what you like to cook and your pocket book.  Higher prices are attached to the best vinegars.  I don't use everyday white distilled vinegar for much other than cleaning my toilet (did I say that?).  Vinegar lasts quite a while and gets used slowly so I buy the good ones and enjoy them.  The photo below shows the types of organic vinegar I have been using.

Apple Cider Vinegar is my everyday all purpose vinegar.  I buy a raw, unpasteurized, wood aged and organic apple cider vinegar from Eden organics.  It has the live "mother" or vinegar culture which appears as a cloudiness in the bottle.  This type of vinegar pairs well with fruits like apple, cranberry and pear.  It also goes well with strong herbs like tarragon, thyme, sage and rosemary.

Balsamic vinegar is traditionally made from Trebbiano grapes and aged in oak barrels.  It has a sweetish after-taste.  I have a Silver Leaf traditional Balsamico organic vinegar from Greece.  The real balsamic is aged 12 years for "vecchio" and 25 years for "extra vecchio."  Much of what we buy in the store is actually a wine vinegar with added caramel for colour and flavour. 

Rice vinegar is made from fermented rice or rice wine alcohol.  It has a subtle, sweet flavour.  Buy the unseasoned one without added sugar or salt.

Wine vinegars - white or red wine grapes are fermented in oak.  They range in flavour from mellow to sharp.  The white wine vinegar I am using is from Spectrum Natural and it is organic and a product of Modena, Italy.  They say it is a blend of Italian white wines that has been slowly fermented and aged.  The Inari red wine vinegar I am using is also organic and contains mother.  It is from Italy as well.

BERRY and HERB VINEGAR

Use on green salads, fruit salads or as part of a marinade for meat or poultry.  The vinegar will tenderize tougher cuts of meat and the taste will cook off (trust me)!  The benefit of using frozen berries is that they are cleaned and ready to go. 

1 cups (250 ml) fresh or frozen berries (e.g., cranberries, raspberries, blueberries)

Sprigs of fresh herbs, cleaned and dry

3 cups (750 ml) cider or other vinegar

Experiment!  Try:

- fresh apple slices, thyme and apple cider vinegar

- cranberry, sage and apple cider

- cranberry and rosemary with any vinegar is particularly festive for Christmas

- blueberry thyme and balsamic vinegar

- strawberries in balsamic vinegar

- raspberry, mint and white wine vinegar 

METHOD:

1.  Stuff berries and herbs into clean and sterilized bottles.   You can wiggle things around with a chop stick or skewer to get an artful arrangement.  The quantities above for berries and vinegar are approximate. 

2.  Pour vinegar of your choice over.  I like to use a funnel when I do this.  Make sure the herbs are completely covered as they can grow mold if they are not.  Add a bit extra if possible as the fruit and herbs will absorb a bit of the vinegar as they sit.  

3.  Seal, label and date.  Store in a cool place or refrigerator as berries have a tendency to ferment.  Read further down for more tips on the process.

HERBS:

You will need fresh herbs to go with the berries.  They are a bit pricey but there is a good selection in most grocery stores.  You can also add dried herbs to the vinegar if you prefer.  The flavour will be good but they are not as pretty.  When you begin using the vinegar be sure to remove any exposed herbs as the bottle empties.  If you don't take this precaution molds can grow on the exposed herbs.

BOTTLES TO USE:

Reduce, reuse, recycle.  This is your opportunity to clean and sterilize some bottles and jars that you like.  The first photo in this post shows (left to right) recovered whiskey bottle, tamari bottle and juice bottle.   Use bottles or glass jars that are free of chips or cracks.  Good choices are clear wine and liquor bottles.  You can pick up decorative bottles at many dollar stores but I prefer to recycle when I can.

HOW TO CLEAN AND STERILIZE BOTTLES:

Thoroughly soak and wash the bottles.   Remove old labels.  A baby bottle brush is handy for this task.  Sterilize them by immersing in a pan of water and simmering for 10 minutes.  Once sterilized, remove from water and invert on kitchen towel to dry.  Use while warm.

HOW TO SEAL YOUR BOTTLES:

You can buy stoppers at a wine making store.  They usually have cork or plastic stoppers.  I buy the plastic as they are easy to put through the dishwasher and keep clean.  I also buy the heat shrink covers they put over wine bottles.  They shrink around the bottle when immersed in boiling water.  You can also use steam from a kettle to shrink the wraps.

Yours in good taste, © Nancy Guppy, RD, MHSc.  http://nancyguppy.com/

Simple Applesauce

I bought a big 20 lb. bag of McIntosh apples at the local grocery store for less than five bucks.  Hard and crisp; just the way I love them.  Aside from daily snacks I also used some to make this simple applesauce.  So easy and so much more flavourful than the jar stuff from the store.

I love to eat applesauce "as is" but you can also use it in baking to replace some of the fat and boost the fibre.  It goes well in smoothies and is especially nice in a smoothie with pumpkin and warm spices.  Other good ideas are to serve it with pancakes or potato latkes, ice cream or yogurt.  

Click on this link for a printable recipe.
Makes 9 x 1/2 cup - 125 ml servings (4 1/2 cups or liters)

INGREDIENTS:

2.2 lb apples, raw with skin, cored and sliced - 1 kg

2 Tbsp cold water - 30 ml (yes, it doesn't seem like enough but it is)

2 Tbsp brown sugar - 30 ml - I used organic demerara

1/2 tsp cinnamon ground - 2.5 ml

METHOD:

1.  Cut each apple into four going around core.  To do this stand the apples stem up.  Cut one vertical slice as close to the core as you can.  Turn and repeat 3 times.  Discard core.  You don't need to peel.as the peel add fibre and additional nutrients located just under the skin.  Place apples in 12-cup (3 L) pan.

2.  Top with water, sugar and cinnamon.  You can also use honey or maple syrup for a more natural sweetener.  Cover and bring to a boil.  Reduce heat and simmer until apples are starting to fall apart - about 15 minutes.

3.  Remove from heat and leave to cool. You can leave it chunky "as is" or mash or purée until smooth.    It is a matter of preference.   Cover and refrigerate any leftovers for up to 5 days.  It freezes well but if you take that approach it is best mashed or pureed.

Nutrients per ½ cup (115 grams): 70 calories, 0 g fat and saturated fat, 18 g carbohydrate, 2 g fibre, 0 mg cholesterol, 0 mg sodium.  % Daily Values are 2% calcium, iron and Vitamin A and 8% vitamin C.

Yours in good taste,
© Nancy Guppy, RD, MHSc
http://nancyguppy.com/

Zucchini, Apple & Ginger Chutney

This recipe is one of my favourite, gorgeous fall chutneys which combines end of the garden zucchini with tart apples and a nice mix of spices and ginger.

A chutney is a sweet, tart condiment made with vinegar, sugar, spices, fruits and vegetables. This darker coloured chutney is good with curries, rice, roasts, bread and cheese etc. Many of these old recipes were supposed to taste like mangos after long simmering.

Before you get started you may want to visit the Bernadin website for reliable advice on how to set yourself up to can so you don't make a great big mess!  Also, please read the importance of heat processing jarred foods to create a lasting vacuum seal and maintain food safety.  http://www.bernardin.ca/pages/step_by_step___your_guide_to_home_canning/32.php and
http://www.bernardin.ca/pages/why_is_heat_processing_important_/36.php

INGREDIENTS:
Makes 4 x pints/500 ml jars

Leave for at least one week before using. It keeps unopened for up to one year.

8 cups zucchini, diced - 2 litres
4 cups onion, diced - 1 litre
2 cups apple, with skin, diced
1 cup raisins
2 cups apple cider vinegar 
1/4 cup lemon juice - 60 ml
1 1/2 cups brown sugar, packed - I used organic cane sugar
3 Tbsp ginger, grated - 45 ml
4 cloves garlic, minced
2 Tbsp coriander, ground - 30 ml
1 tsp cumin, ground - 5 ml
1 tsp cayenne pepper, ground - 5 ml
2 tsp garam masala - 10 ml


1.  Peel the zucchini if the skin is thick. I like to leave the peel on for colour.  Cut into quarters and remove and discard the seeds. Cut the flesh into 1/4 x 1 inch pieces. I used a combination of summer squashes - white patty pan, zucchini and straight neck yellow squash.



2.  Chop the onions and the apples into similar size pieces.



3.  Place in a large pot with remaining ingredients. Bring to a boil. Lower the heat and simmer, stirring occasionally for 2 hours or until all the pieces are tender and the juices are reduced and thickened. It will thicken more as it cools.



4.  Spoon into warm, sterilized jars while it is still very hot (right away) and seal immediately. Canning companies recommend that chutneys be processed for 20 minutes in a boiling water bath to ensure food safety. Refrigerate after opening and use within 2-3 months.

(c) Nancy Guppy, RD, MHSc.  

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

Maple Fruit and Nut Oatmeal (Rice Cooker)

Banana, cranberry apple oatmeal

I've been making various versions of cooked wholegrain oats in my rice cooker many mornings over the winter months.  I find it a good use of one of my favourite appliances..... cooks without being watched and switches into warm mode so people can eat when they want.  Ready in 15 minutes!  You can see above it forms a skin on the bottom as it sits in the rice cooker.  You get less of a skin if you use more liquid.

Apple blueberry oatmeal with nuts

If you need a gluten free version make sure you buy oats labelled gluten free - like those from "Bob's Red Mill."  Oats themselves are gluten free but can become contaminated with gluten if stored, processed etc. around gluten containing grains.


Choose steel cut or large flake rolled oats for a lower Glycemic index (GI).  Lower GI foods give a lower and slower rise in blood glucose and keep you full longer and helps manage cravings.  Quick or minute oats have a higher GI or lead to a faster, higher rise and fall in blood glucose.  Below I  describe how oats are milled and some differences in some oat products, compliments of Quaker.


Steel Cut Oats - groats that are steamed and roasted to inactivate the enzymes that may cause rancidity and to give a toasted flavour.  The whole groats are cut approximately into thirds.  A.K.A. Scotch oats and Irish oatmeal.  They take longer to cook than rolled oats and have a nice chewy  texture.  Low GI.


Old Fashioned Rolled Oats - groats that are steamed and roasted to inactivate the enzymes that may cause rancidity and to give a toasted flavour.  The whole groats are steamed again and rolled flat.  They are whole grain and have the bran, endosperm and germ.  Low GI.


Quick Oats - groats that are steamed and roasted to inactivate the enzymes that may cause rancidity and to give a toasted flavour and to reduce moisture so they rehydrate quickly.  The whole groats are cut in thirds, steamed again and rolled thinner than Old Fashioned Oats.  They cook faster because they are smaller and thinner.  They are still considered whole grain.  Higher GI.


Instant Oats - same as quick oats but rolled thinner so they cook when boiling water is added.  They too are considered whole grain but have a higher GI and uually have added salt and sugar.  Usually sold in little single serve packets. Higher GI.

		Ingredients
1 cup	250 ml	Oats, old fashioned rolled (large flake)
2 cup	500 ml	Water, cold
½ tsp	2.5 ml	Cinnamon, ground
2		Apples, peel on, cored and sliced
½ cup	125 ml	Blueberries, frozen
2 Tbsp	30 ml	Maple syrup
¼ cup	60 ml	Walnuts

METHOD:

1.  Add oats to bottom of rice cooker.  Pour water over.  Stir in cinnamon.  Adding additional water gives a creamier, runnier oatmeal.  It is a matter of preference.

2.  Slice two apples skin on.  Scatter over top of oats with the frozen blueberries.  Pour over maple syrup and sprinkle with nuts (optional additions).

The version below I used sliced apple, banana and a handful of dried cranberries.

3.  Turn rice cooker on and walk away and leave to work magic.  Takes about 15 minutes in my rice cooker.  Serve with your favourite milk.

Nutrients (per ¼ recipe – 245 grams)

Calories	200
Protein (g)	5
Total Fat (g)	6
Saturated Fat (g)	0
Carbohydrate (g)	33
Fibre (g)	5
Cholesterol (mg)	0
Sodium (mg)	5
%DV
Calcium	4
Iron	8
Vitamin A	2
Vitamin C	6

Tastefully yours,
Nancy Guppy, RD
Email

Visit me at www.chapmanslanding.com where you can find out what's 
cooking on my class calendar. If you are interested in nutrition or diet 
counselling pop over to www.nancyguppy.com. A lot of health plans cover the cost of consulting an RD.

My next cooking class coming up at Chapman's Landing is "Ancient Grains” on Sunday March 4th.  This is a great class for people learning to add gluten free variety and interest to their meals.  Please see my menu and register online 

Snowy days at Chapman's Landing

Banana Pancakes - Shrove Tuesday

Many flap jacks will be flipped today on Shrove Tuesday!  It is also the end of Mardi Gras and known as Fat Tuesday.  For Christians it is the final feast day before Lent which begins tomorrow with Ash Wednesday.  Historically this was the last day of feasting and the day to finish the sugar, fats and eggs that were restricted during lent. 

These pancakes are quick to make and use common kitchen ingredients.  They are my favourite use for bananas that are going brown and a little too ripe to eat.  Bananas aren't local to where I live.  If you want to be more in season and local you can also use mashed cooked apples or sweet potatoes, grated apples or carrots. 

Serves 6 people x 2 pancakes each = 12 pancakes


INGREDIENTS:

# volume	(# ml)	Ingredient
1 ½ cup	375 ml	Milk
2		Eggs, medium
2 Tbsp	30 ml	Oil or melted butter
2 Tbsp	30 ml	Sugar or other sweetener
2 cup	500 ml	Flour – I used 1 cup gluten free all purpose and 1 cup buckwheat*
1 Tbsp	15 ml	Baking powder
2		Bananas, large, mashed with a fork

METHOD:1. Beat milk and eggs together with a fork in a large bowl.
2. Stir in the oil and the sugar.

3. Stir in flour and baking powder and combine until lumpy and mixed through.  If you don't need a gluten free version whole-wheat flour works well.

4. Mash the bananas on a plate.

Add to mixture above and blend well. Don't over mix your pancakes as they become "tough" and gangster like.

5. Put a few teaspoons of oil in a skillet and heat it over over medium-high heat.  Then pan is ready when you can "dance" a few drops of water off the skillet.  Cook the first pancakes solo to see if the pan is hot etc.  At my house the first pancake is never the best and usually a treat for Diva the dog!  They are ready to flip when air bubbles form around the surface of the pancake.  Fry the rest of the pancake batter.  You can add more oil to the pan between batches.

Serve with local maple syrup, jam, fruit, applesauce, yogurt etc. 

Nutrients

Calories	150
Total Fat (g)	4
Saturated Fat (g)	1
Carbohydrate (g)	25
Fibre (g)	2
Sugar (g)	6
Cholesterol (mg)	30
Sodium (mg)	100
Protein (g)	5
% DV
Calcium	8
Iron	6
Vitamin A	2
Vitamin C	4

© Nancy Guppy, RD, MHSc
Visit me at http://www.chapmanslanding.com  

for course information, menus and registration.