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/

Red Quinoa with Pumpkin, Cranberries and Sunflower Seeds

Have you tried red quinoa (say KEEN-WAH)?  I love quinoa but when I first made this salad I hadn't seen this beautiful red variety before.  Since then I found out there are white, black and red varieties.

Red quinoa "is similar to the other quinoa varieties: high in protein, gluten-free, easy to digest and quick to cook. Red quinoa is predominately grown in Bolivia; other quinoas come mostly from Bolivia, Peru and Ecuador (and more recently, the United States). Rinse and cook red quinoa as you would other varieties: for breakfast, in salads, and mixed in with other grains for polenta and pilaf-like side dishes."  Click link to access a very concise whole grain glossary.

In this recipe I have combined red quinoa with toasted sunflower seeds, bog cranberries and more pumpkin.  You can use diced pears or apples if you don't want the pumpkin!  I have been on a bit of a pumpkin fest as I use up my winter supply and dry seeds for the garden.  My favourite way to cook quinoa is to use my rice cooker.  Follow the package directions for quinoa to water ratio and the rice cooker will take care of the rest

Click on this link to get a printable recipe.
INGREDIENTS:
Makes 4 servings.

1 cup (250 ml) red quinoa
2 cups (500 ml) water

2 cups (500 ml) pumpkin or firm winter squash like kabocha or butternut (peeled and diced)

1 cup (250 ml) fresh or frozen cranberries, halved or chopped as you prefer
1/2 cup (125 ml) red onion, diced fine
1 clove of garlic, minced

1 Tbsp (15 ml) ginger, fresh, grated
1 Tbsp (15 ml) olive oil, extra virgin
1/2 cup (125 ml) sunflower seeds, raw (or pecans, walnuts)

2 Tbsp (30 ml) fresh parsley, minced

1 tsp (5 ml) cumin, ground
1 tsp (5 ml) curry power
1 tsp (5 ml) turmeric, ground
2 Tbsp (30 ml) maple syrup - I used Schloesser's, Trout Creek
2 Tbsp (30 ml) apple cider vinegar (like Eden organic)

1/4 tsp (1.25 ml) Sea salt

METHOD:
1.  Toast quinoa over medium-high heat in a non-stick pan for 2 minutes.  Shake it and move it around with a wooden spoon so it doesn't burn.  Toasting quinoa burns off the surface saponins and gives it a nuttier flavour.
2.  Then toast sunflower seeds in a large dry skillet. Heat until fragrant while shaking to prevent burning.  Pecans and walnuts are also favourites of mine in this salad.
3.  Bring 2 cups (500 ml) of water to a boil and add quinoa; reduce heat to low and cover.  Use a 1:2 ratio of quinoa to water.   Cook for 15 minutes or according to package directions until grain is tender and liquid is absorbed.  Add frozen cranberries during the last 5 minutes of cooking.  Turn off heat and set aside to cool.

4.  Cut the pumpkin or squash in chunks and steam until tender (not mushy).  I noticed they sell cut up squash at the store so you could use that if you want a quick solution.

5.  Heat oil in a non-stick pan and saute onion, garlic and ginger with the cumin, curry and tumeric over medium high heat for 3 minutes or until softened.  Remove from heat.

6.  Toss with the cooked quinoa, steamed pumpkin, maple syrup, apple cider vinegar and minced fresh parsley.

NUTRITION FACTS (per 1 cup/250 ml): 190 calories, 4.5 g fat, 0.5 g saturated fat, 0 mg cholesterol, 35 g carbohydrate, 4 g fibre, 10 g sugar, 6 g sugar, 8 g protein.  % Daily Values (based on a 2,000 calorie diet) are 30% vitamin A, 40% vitamin C, 8% calcium, 35% iron.

Cranberry Poppyseed Vinaigrette

This is one of my favourite winter salad dressings. I keep frozen cranberries on hand and it whips up fast in the blender. The ingredients are simple and also rely on a good olive oil and local honey. I have seem my daughter mop up this tasty vinaigrette with her bread! It is good over all types of greens and also in a winter salad with shredded cabbage and grated beets. Top with your favourite nuts for extra fibre and healthy fats.

Vinaigrettes are versatile and you can us them as marinades as well as salad dressings. This is a good marinade for chicken and mild, white fleshed fish.

I like to encourage people to make their own salad dressings.  It is fun to be creative and you end up with better quality and reduced fat, sugar and salt. This concoction is additive and sodium free! Traditional vinaigrettes are 3 parts oil to 1 part vinegar. Play with this…. I mostly use 1 part oil to 1 part vinegar. Another good combination is 1 part oil: 1 part vinegar and 1 part wine, stock, juice or water.  

Also, remember not to overdress your salad - ¼ to 1/3 c (50-75 ml) of vinaigrette should dress 8 cups (2 liters) of salad greens.


Click this link for a printable recipe.
INGREDIENTS:
1/2 cup cranberries, fresh or frozen - 125 ml
1/2 cup red wine vinegar - 125 ml
1/2 cup olive oil - 125 ml - I used an extra virgin cold pressed
1/2 cup honey, local - 125 ml
1/4 tsp cumin seeds - 1.25 ml
2 Tbsp poppy seeds, whole - 30 ml

METHOD:
Simply combine all ingredients, except poppy seeds, in a container like a glass jar with a lid.  Cover tightly and shake until blended. For a more stable emulsion and a creamier texture, blend in blender one minute. A food processor, traditional blender and immersion (stick) blender also work well.

Stir in poppy seeds. Store any unused portions in the fridge.  Below I am using poppyseeds I saved from my summer garden.

Nutrition Facts (per 2 Tbsp – 30 ml): 60 calories, 4 g fat, 0.5 g saturated fat, 0 mg cholesterol, 0 mg sodium, 5 g carbohydrate, 0 mg sodium, 0 g fibre, 5 g sugar, 0 g protein. % Daily Values are all 0 for calcium, iron, vitamin A and vitamin C as the serving size is small.

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

Fruity and Nutty Quinoa Salad with Maple Vinaigrette

This is one of my most popular quinoa salads. It is a great dish for pot lucks and get togethers.  I also like it packed on the bottom of clear containers, pint or quart size canning jars and topped with your choice of salad greens and vegetables for grab and go salads and lunches.  When you are ready to eat simply dump on a plate and the grain salad with the dressing will fall over the greens.  The salad jars keep in the fridge for at least three days.

Click here for a Printable recipe 

Makes 6 x 1 cup (250 ml) servings

INGREDIENTS:

1 cup dry quinoa - 250 ml

2 cup water - 250 ml

½ cup almonds - 125 ml

1 apple, cored and chopped

½ cup dried apricots, sliced - 125 ml

¼ cup sunflower seeds -60 ml

¼ cup dried cranberries - 60 ml

¼ cup raisins - 125 ml

2 Tbsp fresh mint, chopped - 30 ml

¼ cup maple syrup - 60 ml

¼ cup balsamic vinegar - 60 ml

2 Tbsp olive oil - 30 ml

2 Tbsp water - 30 ml

1 Tbsp Dijon mustard - 15 ml

METHOD:

1. Combine the quinoa and 2 cups (500 mL) of cold water in a saucepan. Bring to a boil over high heat. Reduce heat to low, cover and simmer for about 20 minutes or until liquid is absorbed and quinoa is tender. Remove from heat and let stand for 5 minutes. Fluff with a fork.

2. Transfer quinoa to a large bowl. Add almonds, diced apple, slivers of dried apricots, sunflower seeds, dried cranberries, raisins and chopped mint; toss to combine. 

3. In a jar, combine maple syrup, vinegar, mustard, oil and water. Seal and shake until well blended.

4. Pour in vinaigrette and toss gently to coat. Garnish with a few sprigs of fresh mint. Serve warm or cold.

Note: You can store the vinaigrette in the refrigerator for up to 1 week; shake well before use. Makes I cup (250 ml) dressing  and is so good on many things!

Nutrition Facts (per 1 cup or 150 g quinoa salad without the green salad): 260 calories, 10 g fat, 55 mg sodium, 40 g carbohydrate, 4 g fibre, 16 g sugar, 6 g protein.  % Daily Values are 20% vitamin A, 4 vitamin C, 6% calcium and 20% iron.

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

Cranberry Honey Sauce

Looking for a twist on the more traditional cranberry sauce?  This spiced up version is delicious served with the usual roast turkey or chicken or even roast pork.  It is also makes an awesome spread served as an appetizer with cheese and crackers and a quick dessert sauce over good quality ice cream or cheese cake. The recipe features honey and red wine instead of the usual white sugar and water and is kicked up a notch with walnuts, cayenne pepper, fresh ginger and anise seed.

Click on this link for a printable recipe.

INGREDIENTS:
3 cups cranberries, fresh or frozen - 750 ml
1 cup red wine - 250 ml

1/4 cup red wine vinegar - 60 ml

3/4 cup honey - 175 ml
1/4 cup walnuts, chopped - 60 ml

1/4 tsp cayenne - 1.25 ml

1 tbsp ginger raw - 5 ml

1/4 tsp anise seed - 1.25 ml

METHOD:

1.  Add all ingredients to a medium saucepan.  Bring to a boil, stir well and reduce heat and simmer until the skins on the cranberries start to split and pop which releases pectin and helps the sauce thicken.  It will thicken more as it cools.  In the picture below I have added a few Red Zinger tea bags and used a local cinnamon flavoured honey for extra flavour.  I have many versions of this recipe.  Make it once and you'll come up with your own modifications.  Great with a chopped fresh orange etc.

2.  Fill a sterlized 250 ml/1 cup jar with the sauce and seal.  Allow it to cool and once the lid "pops" it is sealed.  Pour remainder into a serving bowl.  Serve warm or cold.  The extra jar should be stored in the refrigerator up to 3 months.  If you want longer shelf life and not store it in the fridge you should process the jar in a boiling water bath for 20 minutes.

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

Rhubarb, Cranberry and Thyme Crumble with Coconut Flour Oat Topping

This rhubarb cranberry crumble was absolutely delicious. I made this lovely dessert at camp in Temagami last summer in the vintage oven I so love.  It was sweetened with local honey and fresh orange juice and I sprinkled on thyme leaves and blossoms for an interesting twist.

Click on this link for a printable recipe.

INGREDIENTS:

Topping

2 cups (500 ml) oats, large flake
1/2 cup (125 ml) coconut flour

1/4 - 1/2 cup (60-125 ml)brown cane sugar, organic

1/2 tsp (2.5 ml) cinnamon ground

1/3 cup (85 ml) butter or coconut oil

4 cups (1 litre) Rhubarb, sliced

2 cups (500 ml) Cranberries, fresh or frozen

1 Tbsp (15 ml) orange zest (avoid the white pith)
Juice medium size orange - about 3/4 cup - 175 ml
1 Tbsp (15 ml) fresh thyme leaves stripped off the stems.  Include blossoms if available

1/2 - 2/3 cup (125 - 175 ml) local honey 

METHOD:

1.  Make topping by combining large flake oats, coconut flour, brown cane sugar, cinnamon and butter.  Mix with your clean hands until crumbly.

2.  Oil a deep-dish pie plate or square baking dish.  Slice rhubarb into half inch pieces and spread over bottom of baking dish.  Spread fresh or frozen cranberries evenly over rhubarb.

3.  Sprinkle with fresh orange juice, zest of orange, fresh thyme and honey.

4.  Sprinkle topping over filling.  This is easiest to do using your hands as you can crumble larger pieces and make sure it is evenly spread out.  Bake at 425 F (220 C) for 40 minutes or until top is golden.  Baking time will vary depending on the temperature of your oven.

Here it is before it went in the oven.  Oops... I forgot to take a picture. 

I think we were too anxious to eat it!

NUTRITION FACTS made with butter (195 g - 1/8th of the pan): 360 calories, 10 g fat, 6 g saturated fat, 20 mg cholesterol, 75 mg sodium, 65 g carbohydrate, 8 g fibre, 40 g sugar, 5 g protein. %Daily Values are 8% vitamin A, 40% vitamin, 8% calcium and 10% iron.

Yours in good taste,

© Nancy Guppy, RD, MHSc

http://nancyguppy.com/

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.

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

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