Grilled Trout and Feta Eggy Pie

This is a baked, crustless quiche-type dish excellent for brunch, lunch or supper.  I made this version with leftover grilled trout but it is also very good made with canned red salmon, leftover grilled salmon or smoked salmon.  It is built in layers with the eggs poured over and topped with grated cheese. Feel free to use bits and pieces of cheese from your fridge that need using up.  This is a flexible recipe.

The photos don't do it justice.  My phone isn't always the best camera.

I doubled the ingredients to make two 9 inch (23 cm) size pie pans.

Click here for a printable recipe.

INGREDIENTS:
4 eggs, medium - I used organic
1/3 cup plain yogurt or sour cream - 80 ml
1/4 tsp sea salt - 1.25 ml
1/2 tsp freshly ground black pepper - 2.5 ml
1/2 tsp paprika - 2.5 ml
1/8 tsp ground nutmeg - 0.8 ml
1 cup onion, diced - 250 ml
1/2 of a sweet red pepper, diced
1 1/2 cups shredded kale - 375 ml
1 Tbsp olive oil - 15 ml
1 1/2 cup grilled rainbow trout, cut into 1 inch (2.5 cm) pieces/chunks - 375 ml
1/2 tomato, large, cut into wedges
1/4 cup dill, fresh, chopped - 60 ml - sub a teaspoon dried
1/2 cup feta cheese, crumbled - 125 ml - I used sheep feta
1 1/2 cup white cheese grated - 375 ml - I used organic mozzarella
1/4 cup marjoram leaves, fresh - 60 ml - to scatter over (optional)
sprinkle of paprika

METHOD:

1.  Crack eggs and beat with yogurt (or sour cream).  Whisk in sea salt, freshly ground pepper, paprika and ground nutmeg.  Set aside.

2.  Dice onion and red pepper and set aside.  Slice kale into ribbons.  If the stems are tough you can remove them.  Below is the end of my garden kale.

3.  Heat olive oil in cast iron pan over medium high heat.  Saute onions and red pepper until tender.  Stir the fresh (or dried) dill into the mixture.

4.  Grease large pie pan.  Sprinkle sauteed vegetables over bottom followed by the fresh kale.

5.  Cut grilled trout into strips and scatter over sauteed vegetables.

6.  Cut tomato into thin wedges.  Chop fresh dill.  Lay crumbled feta, tomato and dill over the sauteed vegetables and fish.  You can create a pin wheel pattern in the centre with the tomato.

7.  Pour beaten eggs over top.

Sprinkle over grated cheese. Scatter fresh marjoram leaves over top. Bake in preheated oven for 30-45 minutes or until eggs are set and top is lightly browned. You don't need to cover these pies while they bake.

End of the garden fresh marjoram.

The baked creation.  It was delicious.

Nutrition Facts (for 1/6th of one pie): 270 calories, 16 g fat, 7 g saturated fat, 165 mg cholesterol, 430 mg sodium, 8 g carbohydrate, 1 g fibre, 4 g sugar, 23 g protein. %Daily Values are 60% vitamin A, 70% vitamin C, 35% calcium and 10% iron.

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

Leftover Mashed Potato & Chive Patties

Here's one of my favourite uses for leftover mashed potatoes and they are always a hit. Growing up my mom would make these with onions and just S and P.  I have jazzed up the seasoning a little. The measures are approximate. I served them above with a green salsa verde made with tomatillos and fresh garden chives. Sour cream or thick Greek yogurt is also great.  They are also very good with chutney or even humble ketchup. Lots of options with this easy and versatile recipe.

INGREDIENTS:

Makes approximately 8 1/2 cup - 125 ml patties
3 cups (750 ml) mashed potatoes, leftover
1/3 cup (175 ml) plain yogurt
1 egg, medium, beaten
1/4 cup (60 ml) each minced parsley and sliced chives
2 Tbsp (30 ml) flour - I like chickpea or brown rice flour but if you don't need a GF version any flour will do
Optional: salt, pepper, curry powder, paprika etc.
Vegetable oil for frying

METHOD:

1. If you don't have leftover mashed potatoes then cut potatoes in about 1 inch (2.5 cm) cubes. Smaller pieces cook faster.  I leave the peel on for extra fibre and nutrients.  Wash in cold water. Add to medium pot.  Cover with cold water and lid and bring to boil over medium high heat. Uncover, reduce heat and cook on low boil until potatoes are fork tender. Drain potatoes.  Mash with the yogurt in a large bowl.

2. Top potatoes with the beaten egg, minced parsley and chives. Mix well. Sprinkle with flour and mix again. I like to use my "clean" hands.

3. Divide mixture into eight using a scant 1/4 cup (60 ml) measure for each patty. Use your hands to shape into patties about 1/2 inch (1.25 cm) thick. Set aside on plate.  In the picture below I used 1/2 cup measure (125 ml) as I wanted them bigger for less frying and less oil as we were working in the garden.

4. Add oil to a large non-stick skillet and heat over medium high heat. You can use more than one skillet if you wish to cook them all at one time. I use 2 Tbsp (30 ml) to start and add more as needed. You could use non-stick pan but I prefer the cast iron pan.  Arrange patties in pan. Fry until golden brown about 5-7 minutes per side. Add more oil along the way if needed.

5. Serve patties topped with your choice of garnishes and condiments.

Tomatillos growing in my Nipissing garden.

NUTRITION FACTS (per patty or 1/8th of recipe):  110 calories, 6 g fat, 1.5 g saturated fat, 25 mg sodium, 125 mg cholesterol, 12 g carbohydrate, 1 g fibre, 1 g sugar, 3 g protein.  %Daily Values: 6% vitamin A, 25% vitamin C, 6% calcium, 4% iron.

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

http://nancyguppy.com/

Gluten Free Quinoa Kale Breakfast Muffins

I made these quinoa kale breakfast muffins this morning.  Ate a few and will save the rest for my work week portable breakfasts.  I like them cold but they also reheat well.  Serve with salsa for extra zing! The recipe makes six muffins.  It is also enough for a smaller 9 inch (23 cm) pie plate.

INGREDIENTS:

Makes 6

1/2 cup quinoa, cooked - 125 ml

1 Tbsp oil - 15 ml

1/4 cup onion, diced - 60 ml

1/4 cup red pepper, sweet, diced - 60 ml

6 medium mushrooms, sliced

1 cup kale, shredded - 250 ml

1/4 tsp sea salt - 1.25 ml

1 tsp thyme, leaves, fresh - 5 ml

4 each eggs, medium - I used organic

1/3 cup sour cream - I used 14% MF organic - plain yogurt works too

1/2 cup cheese, sliced or shredded - I used Jarslberg

1/4 tsp paprika - 1.25 ml

METHOD:

1  Preheat the oven to 350°F (180°C).  Prepare a 6 - well muffin tin by coating with oil/butter or insert paper liners.  This smaller muffin tin fits in my toaster oven which I tend to use these days for baking as I mostly live alone.

  

THESE did stick a bit to the vintage muffin pan although I oiled them really well.  I couldn't resist trying out the reclaimed muffin pan though.  Below is another one I really like.

2.  Cook the quinoa according to package directions in unsalted water.  Set aside to cool.  

Press a heaping tablespoon of quinoa into the bottom of each of the six wells.

3.  Heat oil in a skillet. Sauté the sliced mushrooms, diced red pepper and onion and sliced kale for 5 minutes. Divide among the 6 wells.

4.   Beat eggs with sour cream in a blender or food processor.  Divide among the 6 wells.  I used my bullet.  Perfect for small jobs.

5.  Sprinkle tops with sliced or grated cheese and finish with a sprinkle of paprika.  I used Jarlsberg as I am a fan of Swiss cheese.

6.  Bake for 30-40 minutes or until egg is set.  Test them with a knife - insert in centre and if comes out clean they are cooked through.  Remove from the oven and let stand to cool five minutes before serving.  

NUTRITION FACTS (per one muffin - 1/6th recipe): 140 calories, 10 g fat, 4 g saturated fat, 120 mg cholesterol, 150 mg sodium, 6 g carbohydrate, 1 g fibre, 1 g sugar, 8 g protein.   % Daily Values are 25% Vitamin A, 40% Vitamin C, 10% calcium and 10% iron.

(c) Nancy Guppy, RD, MHSc.  

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

Rhubarb Custard Ramekins (Gluten Free)

My friend Suzanne said today "rhubarb, rhubarb, rhubarb.  We are so blessed to have so much rhubarb!"  My sentiments exactly.

Here is a simple baked custard with rhubarb that can be eaten as dessert and even breakfast!  Good any time of day.  My mom often made a similar rhubarb custard in pastry as "pie" for our family.  I have added more flour to the ingredients to make it more cake-like.  It may seem like a lot of nutmeg but it blends in well and the end result is not overpowering.

Rhubarb has the right kind of fibre to keep you regular.  Follow this link to find out more about growing and cooking with rhubarb  http://www.chapmanslanding.blogspot.ca/2009/05/rhubarb-year-of-food-by-season.html

INGREDIENTS:
butter or oil for ramekins
4 cups rhubarb, sliced, fresh - 1 litre
3 eggs, medium or large
3/4 cup brown sugar - 175 ml (I used organic)
3 Tbsp milk of your choice - 45 ml
1/4 cup brown rice flour (or your choice - I used Bob's Red Mill brand) - 60 ml
3/4 tsp nutmeg, ground - 3.75 ml

METHOD:
1.  Butter/oil three ramekins or oven proof bowls and place on baking tray.  They should have capacity for 1 1/2 cup (375 ml) as the recipes puffs up and you don't want them to run over when they bake.  Set aside.  
2.  Slice rhubarb and divide among dishes.
3.  Mix eggs, sugar, milk, flour and nutmeg in blender or food processor.  If you don't need a gluten free version whole wheat flour works well.  Pour equally over the rhubarb in the ramekins.

4.  Bake at 350'F for 30-40 minutes or until custard is set.  Test centre with knife to make sure they are cooked through and liquid is absorbed.

NUTRITION FACTS (per one ramekin or 1/3rd recipe): 360 calories, 6 g fat, 2 g saturated fat, 165 mg cholesterol, 90 mg sodium, 72 g carbohydrate, 4 g fibre, 56 g sugar, 8 g protein.   % Daily Values are 4% Vitamin A, 20% Vitamin C, 25% calcium and 10% iron.

(c) Nancy Guppy, RD, MHSc.  

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

Creamy Tarragon Vinaigrette

We had this creamy vinaigrette made with aromatic French Tarragon on our fresh from the garden salad tonight. It's easy to make and much better tasting than store-bought dressings. I can't say it costs less though as I use healthy XV olive oil and white wine vinegar but I like that it is very low sodium, has no sugar and is additive free.

The vinaigrette is also good drizzled over new boiled potatoes, steamed green beans, grilled tofu, vegetables, chicken, white fleshed fish, shrimp or scallops. I've also used it as a dip for vegetables. I admit I am still not a very good photographer but I am learning more as I go and that is part of my motivation for writing my food blog!




Makes 1 1/2 cups - 375 ml

1/4 cup fresh tarragon (or fresh basil or mint)- 60 ml
1/4 cup green onions (or chives or shallot tops)- 60 ml
1/4 cup parsley - 60 ml
1/2 cup XV Olive Oil (or mild oil like sunflower) - 125 ml
1/2 cup white wine vinegar (Champagne vinegar is special used here) - 125 ml
1 egg, medium, raw (optional)
1 clove garlic
2 tsp Dijon mustard - 10 ml
1/2 tsp freshly ground black pepper - 2.5 ml


METHOD:

1. Wash tarragon and remove leaves from the tougher, older stems. You can use the softer, newer stems.

2. Add the green onions and parsley with the oil, vinegar, egg, garlic, Dijon mustard and freshly ground black pepper to the jar of a blender or food processor. Blend for 30 or more seconds until creamy and emulsified. Be sure to process long enough to puree the garlic and herbs or you will end up with little chunks.



You can see that I didn't chop the tarragon, parsley or green onions as I am going to let the blender do the work. If you don't have one of these appliances just mince everything small and whisk together in bowl or shake all together in glass jar with a tight fitting lid.

The dressing is perishable as it contains an egg so be sure to store in refrigerator until serving. It will keep for 3 days.

NUTRITION FACTS (per 1 Tbsp/15 ml):45 calories, 4.5 grams fat, 0.5 grams saturated fat, 5 mg cholesterol, 10 mg sodium, 0 mg carbohydrate, 0 g sugar.

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

Green Ricotta Pie

Use whatever greens suit your taste that are in largest supply in your garden. I used a mixture of Siberian kale, lamb's-quarters and marjoram instead of spinach (left to right in picture). Swiss chard goes well but mine is not yet mature. Greens are excellent sources of anti-oxidants and vitamins A and C. They also provide nice amounts of calcium, iron and protein. Once cooked the calcium becomes more available to the body.

The original version of this recipe is Spinach Ricotta Pie from the Moosewood Cookbook by Mollie Katzen (p. 123). That book is one of my favourites and I even have two copies as the first one is literally falling apart. I am showing you a picture of the cover as many people get confused about WHICH Moosewood cookbook I am referring to. The Moosewood has been one of my staple vegetarian cookbooks for more than 20 years. If you don't have one you can buy a copy online for less than 20 bucks.... Mollie's early recipes tended to be high in fat but it isn't hard to reduce. For instance, instead of using her pastry crust with butter I have used spelt fillo (phyllo)for the pastry and healthier olive oil. This recipe is gluten-free but can obviously be made with wheat fillo and flour.



The recipe makes one 25 cm/10 inch deep dish pie (1.5 L capacity) - or 2 of the shallow 23 cm/9 inch pie plates. Serve hot, warm or cold. Narrow slices go well as appetizers.... sort of like the Greek spanakopita which is also in the Moosewood.

6 cups greens of your choice (e.g., kale, young lamb's  quarters, spinach, Swiss chard) - 1.5 liters - about 450 grams
2 cups onions, diced - 500 ml
2 tsp extra virgin olive oil - 10 ml
1/8 tsp nutmeg, ground - .6 ml
1/2 tsp Freshly ground black pepper - 2.5 ml
6 eggs, medium
12 ounces ricotta cheese, firm - about 360 grams
1 cup old cheddar cheese, grated - 250 ml
3 Tbsp buckwheat or other flour - 45 ml
1 cup organic sour cream - 250 ml
6 sheets organic spelt fillo/phyllo dough
2 Tbsp extra virgin olive oil - 30 ml
Sweet paprika and poppy seeds to decorate top

1. Remove woody stems from the lamb's-quarters and marjoram and wash under cold water. Set side to drain. Saute the greens, with the diced onions in a little olive oil until just wilted. I used smaller onions and their green tops that over wintered in the garden and are growing again. Sprinkle with nutmeg and black pepper.

2. To make the filling beat the eggs in a large bowl and add crumbled ricotta cheese, grated old cheddar and buckwheat flour and mix well. Fold in the wilted greens.

3. To assemble, remove fillo sheets from package. Return remainder to box and refrigerate for another use. Paint bottom of pie plate with olive oil and top with fillo sheets. Stagger sheets around plate so they hang over and can be drawn up and over top filling to encase the pie. Use a pastry brush to sprinkle olive oil between sheets as you go. The oil heats and expands during baking helping the fillo to be crispier but don't over do it as you don't want the pie to be greasy. Spread filling over filo and then spread sour cream evenly over top. Draw sheets up and over filling towards centre of pie. Use your brush to spread a bit of oil over top of sheets. Sprinkle with sweet paprika and poppy seeds for a decorative affect.

4. Bake pie in preheated 350'F oven for 45-60 minutes or until top is lightly browned and filling is set. I have a gas (propane) oven that tends to bake a bit slow and it took 60 minutes.

Notes:
The ricotta I used was L'Ancetre organic ricotta (7% MF) that is made in Quebec and distributed by Gypsy Whole Foods Warehouse. They are listed on my blog. I also bought the organic spelt fillo dough from them. Go to http://www.fillofactory.com/ for more recipes so you can finish up your box!
I place frozen phyllo dough in refrigerator for 7-8 hours or overnight to thaw.

NUTRITION FACTS (per 1/10th pie or approximately 200 gram piece):300 calories, 18 g fat, 8 g saturated fat, 135 mg cholesterol, 190 mg sodium, 21 g carbohydrate, 2 g fibre, 2 g sugar, 15 g protein. %Daily Values are 80% vitamin A, 90% vitamin C, 30% calcium and 10% iron.