Pumpkin Stew with Fresh Chiles & Feta Cheese

I am making this hearty, comforting pumpkin dish tonight.  It is one of my daughter's favourites and it reheats well.  I use pumpkin and squash interchangeably in most recipes depending on what I have on hand.  Use fresh and not canned pumpkin which is pureed. Alternately, a good substitute is a dense orange squash like butternut.  The original recipe was from Peru and it was made with serrano peppers which are 5 times hotter than jalapenos.

Below the cayenne peppers are spread out to ripen in the house.  I had them near the fire for a week or two which helped totally dry them out for storage

Click this link to print recipe.

ORGANIC INGREDIENTS
Makes six servings about 300 grams each

1 Tbsp (15 ml) sunflower or other neutral oil like grapseed
1 cup (250 ml) onion, raw, chopped - I use red
2 cloves garlic, minced
1 fresh cayenne, serrano or jalapeno pepper, minced (to taste) - I used 2 dried cayenne
2 potatoes, with skin, raw, cut into cubes - I prefer red potatoes but any will do
8 cups (2 liters) pumpkin, raw, cubes (or squash or sweet potatoes)
1/4 cup (60 ml) water - add more as necessary
1/4 cup (60 ml) milk or cream (coconut milk works if you need a non-dairy version)
1 cup (250 ml) Ontario cheese like brebis, feta or semi-soft goat cheese (skip cheese for non-dairy or vegan version)
1/4 tsp (1.25 ml) sea salt
1/2 tsp (2.5 ml) black pepper, freshly ground
1/2 cup (125 ml) cilantro, fresh, minced (or parsley, oregano)

METHOD:

1.  Heat oil in non-stick skillet over medium high heat.  Saute chopped onion, minced garlic and chiles until soft and fragrant.  I used a few of my dried garden cayenne peppers.

 2.   Scrub potatoes but leave the skins on for extra fibre and nutrition.  Dice into bite-size squares.

3.  Peel and cut fresh pumpkin (or squash) into cubes.  I use a very sharp chef's knife to split the pumpkin in half and set aside the seeds to dry for the summer garden.  I cut it into strips, peel and cube as below.  It is a bit of work but worth the effort. 

 

I save my vegetable scraps in a bag and freeze them.  I will use them later to make a fragrant vegetable broth.  Pumpkin is really nice in vegetable stocks as it imparts a sweet flavour and golden colour.



4.  Add diced raw pumpkin and potatoes with water to the skillet.  Cover and cook over medium low heat until the pumpkin and potatoes are tender.  I cooked mine 10 minutes and thought it was too long.  I like the pumpkin a bit less mushy.

 

5. Stir in the milk (or cream) and crumbled cheese and heat through.  I used goat cheese in tonight's version but I usually use feta.  It would also be good with the Brie, Brebis or Camembert cheese.  Brebis to me is the French equivalent to feta - a creamy, soft, unripened cheese made with sheep's milk.  PC brand is 26% MF and very delicious. If you want a dairy free version you can use coconut milk and skip the cheese.  Season with salt and pepper.  Garnish with fresh minced cilantro.  You can substitute fresh or dried oregano and/or parsley instead of the cilantro. 

Don't toss the pumpkin seeds!  You can dry them to plant in this summer's garden or toast them for a tasty snacks.  I will sit down and remove the "gunk" and spread them out on a tea towel to air dry.  I have good results and rarely have to buy pumpkin seeds.  I also save the seeds from any organic squash I buy at the store and grow some for myself.  Roast the seeds in a 350'F oven on a lightly oiled pan until lightly brown and toasted.

NUTRITION FACTS: Pumpkin a very versatile and nutritious vegetable that is very good in cookies, muffins, pancakes, pie, savoury quiche, soup, stews and casseroles.  The dark orange vegetables like pumpkin, winter squash, sweet potatoes and carrots outshines all others in beta carotene which our body converts to vitamin A. Research has found that a diet rich in beta-carotene can reduce your risk of developing certain cancers and helps prevent heart disease. Beta-carotene also maintains good vision and fights infection. They are also packed with fibre, antioxidants, vitamins B6, C and K as well as calcium, potassium and folate. The flesh of the pumpkin is lower in calories and carbohydrate compared to sweet potatoes.

Per 300 g/approximately 1 cup serving of the casserole has: 190 calories, 9 g fat, 4.5 g saturated fat, 25 mg cholesterol, 400 mg sodium, 24 g carbohydrate, 3 g fibre, 5 g sugar, 7 g protein.  % Daily Values are 60% vitamin A, 45% vitamin C, 20% calcium and 10% iron.

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

Sriracha Marmalade Salsa Grilled Chicken

Sriracha, salsa and orange marmalade as a marinade.  Does that sound like a weird combo? It was a simple, fast marinade and basting sauce I came up with when I was in a rush and really did not feel like cooking but was intent on eating.  Only 3 bottles that you may already have open and in your fridge. Substitute any "no sugar" jam - peach or apricot would work well.  Any type of salsa; homemade would be even better.  Mango lime is a favourite but I don't have any right now.  No Sriracha?  Try sambal olek or a Buffalo hot sauce will work.  This is a flexible recipe.

Although I often read that you aren't supposed to put sweeter ingredients on the chicken before grilling as it'll cause flare ups I find the no sugar added marmalade does fine but I have a tip for that in the method section.

INGREDIENTS:
4 large chicken breasts - local or organic (this'll work with tofu, pork etc.)
1 cup (250 ml) salsa - your choice
1/2 cup (125 ml) orange marmalade, no sugar added
1/4 cup (60 ml) Sriracha to taste - or hot sauce of your choice

METHOD:

1.  Put the chicken breasts in a pan.  I have four that were quite large and I ended up dividing them in two when almost cooked through.

2.  Stir the three marinade ingredients together in a medium bowl.

3.  Pour marinade over chicken.  Use a fork to coat tops of breasts.  Marinade in the refrigerator for one hour and preferably over night.

4.  Brush the left side of the grill with vegetable oil to help prevent sticking while cooking.  Heat the right side with lid closed to medium-high.  Set chicken on cool side of grill, bone side down, and close lid.  Grill chicken for approximately 15 minutes per side until a meat thermometer reads 165'F (74'C).

While the chicken is cooking prepare the salad.  I served the chicken with cooked brown rice and a fresh green salad with sorrel, garlic chives and mint out of the spring garden.

Sorrel (rumex acetosa)

Garlic chives

NUTRITION FACTS (per patty or 1/8th of recipe):  440 calories, 5 g fat, 1 g saturated fat, 1150 mg sodium, 155 mg cholesterol, 32 g carbohydrate, 0 g fibre, 20 g sugar, 61 g protein.  %Daily Values: 15% vitamin A, 45% vitamin C, 6% calcium, 6% iron.

Yours in good taste,
© Nancy Guppy, RD, MHSc

http://nancyguppy.com/

Pico de Gallo - salsa fresca with garden tomatoes, onion and cilantro

Here is an uncooked "fresh" Mexican salsa that is quick to prepare from simple ingredients.  "Pico de Gallo" in Spanish means "rooster's beak." The fresh chile gives a little peck! Scoop it up with corn chips or spoon over cheese covered nachos, tacos, burritos or even eggs. It is also a great with grilled chicken, fish, tofu... pretty much grilled anything! Some versions use a bit of oil, salt and sugar but I don't think it usually needs it if the ingredients are very fresh. In the Yucatan region of Mexico I had a fresh salsa that also had diced fresh orange and avocado!

Makes approximately 3 cups/750 ml:

2 cups ripe tomatoes, finely diced- 500 ml
1/2 cup red onion, medium size, minced - 125 ml
1 hot Chile (jalapeno or cayenne), minced - to taste if you are timid!
1 clove garlic, minced
2 tablespoons fresh lime juice - 30 ml
2 tablespoons chopped cilantro - 30 ml
Pinch of salt


Optional: minced radish, chives or parsley, fresh chopped avocado or orange. Try it with a tablespoon of tequila gold!



METHOD:
Toss all of the ingredients together in a large bowl and let set at room temperature for a few hours ahead so flavours have a chance to develop. Serve in an attractive bowl on a platter surrounded by your favourite tortilla chips. I am favouring Black Bean and "Red Hot Blues" - both organic by Garden of Eatin'

You can also make it by pulsing ingredients in the bowl of a blender or food processor. If you want it chunky make sure you don't over-process. It can be refrigerated overnight but I prefer to serve it fresh at room temperature.

NUTRITION FACTS (per 125 ml serving): 20 calories, 0 grams of fat, 0 mg cholesterol, 0 mg sodium, 4 g carbohydrate, 1 g fibre, 1 g protein. % Daily Values are 2% each calcium and iron, 15% vitamin A and 25% vitamin C.

© Nancy Guppy, RD, MHSc

Caldo de Pollo (Mexican-style Chicken Stock)

The original recipe is adapted from chef and cookbook author Susanna Trilling. Peggy, my mom and I took one of her cooking classes at her ranch in Oaxaca, Mexico in 2005. I have never forgotten the countryside or the food! I especially like the way the stock is seasoned. "Seasons of My Heart, A Culinary Journey Through Oaxaca, Mexico" Ballantine Books, November 1999 ISBN 0-345-42596-0

Dried thyme from last summer's garden

Allspice, clove, dried chiles, thyme and bay season the stock

Dried mulato pod chile - mail order from Chilly Chiles, Ottawa

I say chile (chi-LAY), some say chili.  Both are correct.


Makes approximately 2 liters or quarts

3.5 pounds (1.5 kg) chicken parts (carcass, necks, backs, legs etc.)
3 quarts (3 litres) + cold water
1 large red or white onion, chopped
A few whole cloves
2 stalks of celery with leaves, sliced
1/2 large or 1 smaller head of garlic (yes, all of it)
2 carrots, scraped and thickly sliced
2 bay leaves
1 whole dried chile de arbol (sub mulato pod or dried chipotle, got none?  Use a jalapeno or some ground cayenne)
6 black peppercorns
2-3 sprigs fresh thyme or 1/2 tsp dried
6 whole allspice

1. Combine chicken in large stock pot with enough cold water to cover - about 3 quarts/litres. I tend to use chicken legs to make stock as they are economical. I also use a carcass leftover from a farm chicken when I am fortunate to have one.

2. Add the chopped onion and celery, sliced carrots, bay leaf, hot chile, peppercorns and allspice. The chile is standard in Mexican chicken stocks. Cayenne or jalapeno also work well.  If you don't have whole allspice or peppercorns use the ground version.

3.  Cover and bring to a boil over medium heat.  Reduce heat to low and simmer another hour until the juices run clear when the meat is pierced with a fork. Remove chicken pieces to cool. Strain stock.  You can discard vegetables or use as part of your next soup.  Slice carrots, squeeze garlic out of cloves and add back to pot.  Remove meat from bones and add back to broth.

Nice colour, not too much fat. 

You can cool stock overnight and then remove fat that hardens on surface if you wish.  I use it the way it is thinking fat has gotten a bad rap.  Helps you absorb fat soluble vitamins and keeps you full longer.  Chicken skin, interestingly enough, is  a good source of vitamin D.

The stock freezes well and keeps up to six months in your freezer.

This stock is the basis of a good "Country Tortilla Chicken Soup."  I developed the tortilla soup at this link for the Chicken Farmer's of Canada so of course I recommend it http://chicken.ca/recipes/view/country-style-chicken-tortilla-soup/
Use the caldo de pollo instead of water in the tortilla soup recipe at the link above.  You can use the chicken, veggies in there too and simplify some of the steps.

It is hot so a bit of a steamy picture

My friend Rob enjoying the soup

Roasted Chipotle and Red Pepper Salsa

First of all, I apologize for sending off posts recently that weren't finished. Years ago I was taught DOS commands in computer programming and "control P" is "print" but in the blogger world it is "post!"

This salsa is best served warm. It is a small batch recipe and not one you can and process for later use. It is shown above in my every-day pottery so typical of the Oaxaca region of Mexico that I last visited in 2005. For convenience, use one can of tomatoes which are already skinned and cooked. You can also use your home-canned tomatoes if you were organized enough to make some this year!

It doesn't last long because it is great with scrambled eggs, beans, rice, nachos, layered dips etc.



It is made with home-made roasted red peppers that I posted earlier in September.





I keep a bag of dried chipotle peppers in my cupboard. They are smokey flavoured, sun-dried jalapeno peppers. To rehydrate simply cover with boiling water and leave to soak for a half hour or so. Then dice and add to recipes. You can also use the canned chipotle peppers in adobo sauce but they aren't always available in northern grocery stores. I use Chilly Chiles out of Ottawa to mail order chiles and many spices. They come in the mail within a week and because spices are light it doesn't cost that much to ship by post. I bought the chipotle, brown pod (#C044) but you could use powder or other forms. You can also mail order chiles from The Spice Trader. Both of these sites have interesting gifts for your gourmet friends.

Make approximately 4 cups or 1 liter. Eight 1/2 cup (125 ml) servings.

28 fl oz (798 ml) canned diced tomatoes
1 small jalapeno pepper
1-2 chipotle peppers, dried
½ cup (125 ml) roasted red pepper (see previous recipe)
½ cup (125 ml) red onion, peeled and cut into chunks
2 cloves garlic
½ tsp (2.5 ml) cumin, ground
½ tsp (2.5 ml) black pepper
1 Tbsp (15 ml) cilantro (chopped)
1 Tbsp (15 ml) lime juice, fresh squeezed


METHOD:

1. Soak the dried chipotle in boiling water and leave 30 minutes to rehydrate. Drain and discard liquid (or save for another use).

The photo below shows the dried chipotle pepper on top and a rehydrated one below.



2. Place drained canned tomatoes, tomato paste, chipotle, roasted red bell peppers, red onions and cilantro into food processor and pulse for a few seconds. Don't leave the processor running if you want a chunkier salsa.
3. Add the remaining ingredients. Process all ingredients a few more seconds - do not puree.
4. Serve warm. Cover and refrigerate leftovers.

Note: this is good with jalapeno or any kind of hot chile if you don’t have chipotle peppers.




LYCOPENE

Tomatoes can help prevent damage from the sun and ward off wrinkles. Lycopene is a powerful antioxidant that highest concentration in cooked red tomatoes. It helps increase resistance to the sun's damaging rays and may also aid in the prevention of certain cancers.

This salsa is low in calories and sodium and contains no fat. NUTRITION FACTS (per half cup or 125 ml serving): 35 calories, 0 g fat, 0 g saturated fat, 0 mg cholesterol, 6 g carbohydrate, 2 g fibre, 1 g protein. %Daily Values are 15% vitamin A, 35% vitamin C, 2% calcium and 6% iron.

© Nancy Guppy, RD, MHSc
Visit me at www.chapmanslanding.com
for course information, menus and registration.

Sichuan Chile Sauce - garden onion, garlic and hot peppers

An "all purpose" Asian-style hot sauce you can whiz up in the blender in just a few minutes. It is fresh and doesn't contain hideous amounts of sodium or additives like many store blends. I store any leftover in the fridge.

Makes 1 1/4 cups (300 ml)

2 Tbsp vegetable oil - 30 ml
4 cloves garlic, peeled
1 inch piece of fresh ginger, rough chopped
1 small onion, peeled and chopped
6 fresh red chiles such as cayenne or jalapeno (deseeded if you don't want it really hot)
1/4 cup white rice vinegar, unseasoned - 60 ml
1 Tbsp sugar - 15 ml
2 Tbsp ketchup (I used organic - or you could use tomato sauce) - 30 ml
2 Tbsp black or brown Chinese vinegar - 30 ml
1 tsp salt - 5 ml
1/3 cup cold water - 80 ml

I put all the ingredients into the blender bowl and liquefied. I added cold water to achieve the desired consistency. This blend was quite thick but you could thin it down with more water, vinegar or even lemon juice.

The original version called to heat oil and saute garlic, ginger and onion first and then add in other ingredients and simmer for 5 minutes. I didn't do this and me and the four teen tasters all thought it tasted great.

© Nancy Guppy, RD, MHSc

Our next cooking class at Chapman's Landing is "Meal from Oaxaca" Southern Mexican cooking on Saturday August 29th. Please see my menu and register online at http://www.chapmanslanding.com