I love Lovage (levisticum officinale)

Lovage is tall!  Very majestic.  Above it is shown in early spring.  It is an old country herb used frequently in Southern Europe but used rarely in Canada.  Lovage is a clump forming perennial with rhizome roots and thankfully it is very easy to grow.  It shoots up early in spring and produces well into fall and the cold weather where I live.  The plant is an umbelliferae producing greenish-yellow flowers in summer followed by ridged brown seeds.

Drink as an herbal diuretic - soothe a sore throat - flavourful salt substitute

CULTIVATION: This is a “hardy” perennial (zones 3-8) that needs light shade and a rich, moist soil to grow well.  I bought my plant years ago at Commanda Country Gardens on the Alsace Road near Commanda.  You can also start from seed.  Lovage grows up to eight feet (2.4 meters) tall and spans three feet (1 meter) so give it room to spread and plant it behind your shorter perennials. The herb likes at least six hours of sun a day but it can thrive in part shade.  Like other perennials, divide roots in second year.  I have lovage growing in three places now.


MEDICINAL USE: I am promoting the culinary use of lovage but I also find the medicinal and historical use interesting.  A tea, made from leaves and/or roots is said to be mineral-rich and aid in digestion, reduce water retention and flatulence.  Lovage is carminative (i.e., prevents flatulence or helps expel gas).  Some references talk about lovage root being used to treat menstrual disorders.  If this is an area of interest for you I recommend further exploration!  Visit this link to read a bit more....http://en.wikipedia.org/wiki/Lovage.


CULINARY USE: Both the celery like leaves/stems and the large, aromatic roots can be enjoyed fresh or dried.  The leaves taste like celery and you can add a small handful to soups, stews, vinaigrettes and salads.  A small amount heightens the flavour in recipes allowing you to use less salt in the dish.  If you are new to this herb start off by using a tablespoon or so and see if you like it.  In soup and stew making I use a whole cup of the young leaves and stems and I do not find it too strong. I also add minced lovage to omelets, salads and even vinaigrettes.  


Roots can be peeled and eaten as a vegetable. Even the savoury seeds are edible.  The hollow stems (minus the leaves) can be fun to use as drinking straws for refreshing summer beverages. 

PRESERVING LOVAGE: 


There are a lot of ways to preserve lovage!  I like to dry it in my food dehydrator and use over the winter as a tea or in soups and stews.  I cut back the plant once or twice in summer so I get a continuous supply of young leaves.  The older leaves are stronger and not a pleasant tasting.  I simply slice leaves and stems, dry and store in glass jars.  I label and date my jars as I do end up with a lot of them... plus other people might want to know what is inside!  


Lovage also freezes well.  Chop it up and freeze in a container or bag.  Proper freezing techniques would tell you to blanch in boiling water and then freeze.  Blanching removes surface bacteria and enzymes which can cause flavour changes during freezing.  


You can also add chopped lovage to your chutneys and preserves when you are canning.  And finally, lovage preserves well as an herb vinegar.  Add it to a sterile bottle with organic white wine vinegar.  A nice flavour combination is lovage + garlic + black peppercorns.  Steep in a cool dark place.  I store all my home-made vinegars in the fridge so I don't have to worry about food safety.


Please try this recipe for Wild Leek, Lovage and Potato Chowder.  If you don't have the wild leeks and lovage you can still make it with leeks or green onions and celery.  


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

"How To" Make an Herb Oil Puree for the Freezer

Use this simple method to create deliciously potent herb oil puree for you freezer. I have used this method for a number of years since I learned that basil, cilantro, mint and other delicate herbs tend to lose flavour when froze on their own. The herb oil puree freezes a bit “soft” due to the high oil content. 

The herb oil purees are versatile and can be used in casseroles, sauces and soups and on bread and baguette. The photo above shows a basil and olive oil combination.  I add the garlic, nuts and cheese later when I want to make a fresh tasting  pesto. Once defrosted, you can lightly toast bread under the broiler and then top with the herb oil puree and lightly toast again.  Sprinkle with some chopped fresh garlic and tomato and broil a bit longer.  Spoon out for use in your favourite recipes.  You will have a fresher flavour if you toss the herb oil puree into pasta or swirl into soup at the end of cooking.  You can also use the puree when you sautee garlic and onions for recipes.

I use my own garden grown herbs or organic herbs that don't have added pesticides.  This recipe comes a bit late for most of us to use our garden herbs but you might still have garden sage you can use and it is a good technique to remember for next year.  I also used Silver Leaf XV Native Olive Oil from organic grown olives that I buy from Gypsy Whole Foods Warehouse out of Burke's Falls.  The first, cold press of the olives is done without added heat and preserves nutrients.


I like freezing as a food preservation method as it reduces food safety risk. Pathogenic bacteria are "in suspended animation" and cannot grow at freezer temps. I discussed food safety of garlic and oil in a previous blog and the same holds true for herbs in oil. According to Health Canada herb oils made fresh for use should not be left at room temperatures. Refrigerate leftovers and use within 7 days, freeze or discard.  If you are going to defrost a whole jar of herb oil puree you should do it in the refrigerator and remember to use it up in a week.

Commercial herbs in oils, and pesto, are required to have an acidifying agent added to prevent growth of harmful micro-organisms during long storage. The acid changes the flavour but it is safe.  Alternately, dehydrated herbs can be added to oil. Follow this link to Oregan State University's Extension Education Service's handout Food Safety & Preservation:
Herbs and Vegetables in Oil.


Makes about 3 cups/750 ml

1 cup  (250 ml) XV olive oil - I used Silver Leaf XV Olive oil from organic grown olives
2 cups (500 ml) fresh herbs like basil, cilantro, lemon balm, mint, parsley, tarragon alone or in a pleasing combination. 

METHOD:

1. Puree the herbs and oil until completely smooth in a blender or food processor.
2. Pour into sterilized jars, label, date and store in freezer. I like to line mine up on the door of the freezer for easy access during cooking.  If your needs are smaller just freeze in ice-cube trays or smaller portions.

Optional additions: hot chile pepper if you want a spicier combination.

The lemon balm (Melissa) shown below freezes well in an herb oil puree.



Woody herbs such as rosemary, sage, thyme, oregano or lemon verbena freeze fairly well on their own but they can also be pureed in oil and frozen for later use. They are quite strong so I only use 1 cup packed leaves to 2 cups pure olive oil.  Remove the leaves from the woody stems before making the herb oil puree.




MEDICINAL and NUTRITION FACTS:

Oil is high in calories and has on average 120 calories per tablespoon.  Oil provides essential fatty acids and help absorb the fat soluble vitamins A, D, E and K.  Adding some healthy oil to vegetables helps absorption of these fat soluble vitamins.  For instance, using a bit of olive oil on carrots helps your body absorb and use the vitamin A.  Fats are slower to digest than carbohydrate and protein and using healthy fats as part of a well balanced diet helps promote satiety = helps you stay full longer.  In the past it has been suggested that people use a very low fat approach to weight loss but this is actually not a good approach.  Olive oil is also high in monounsaturated fatty acids which protect against heart disease. Extra virgin olive oil is also anti-inflammatory, anti-thrombotic (reduces blood clotting) and anti-hypertensive.


I was surprised to find out that basil is a member of the mint family but not surprised that as a medicinal plant it is high in antioxidants and has antibacterial properties. Fresh basil is high in vitamin K which supports normal blood clotting - 2 tablespoons of chopped fresh basil provide 27% of the RDA of vitamin K.  Basil also contributes vitamin A, manganese, and magnesium (if you eat enough of it!).



This herb oil puree made with extra virgin olive oil and fresh basil has the following in a tablespoon (15 ml): 40 calories, 4.5 g of fat, 0.5 g saturated fat, 0 mg cholesterol, 0 mg sodium, 0 mg carbohydrate.

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

"How To" Make Oven Roasted Peppers

I have received a lot of nice and encouraging notes about my food blog and they are greatly appreciated! Most people seem to take the RSS feeds and don't post their comments directly on the blog. Regardless, thank YOU very much!

Ontario red peppers are in season. If you don't know how to roast peppers try this simple oven method. If you already know how to make them and have a great technique this can be a reminder! It would be nice too if you would post your technique in the comments. I use the roasted peppers as a healthy and flavourful addition to salsa, sauces, sandwiches, salads etc.

Conventional agriculture focuses more on peppers that look nice and ship well. Organic peppers avoid agricultural chemicals and peppers are on the "dirty dozen" list published by the Environmental Working Group. Follow this link to see the 12 most important vegetables and fruits to buy organic if you want to reduce your pesticide intake.

I bought some jar roasted peppers (Romania) at the store and they also contained water, sugar, salt and vinegar. The vinegar is added to acidify the peppers and acts as a preservative but unfortunately it also changes the flavour. They will do in a pinch but they pale in comparison to the home-roasted peppers.

I wasn't fortunate enough to have my own red peppers this year. They were moving along nicely then we had that cold weather in July and the blossoms fell off. They didn't catch up... I did get some of my own cayenne and jalapeno peppers and also a few green peppers. The beautiful red pepper shown here was in my friend's garden in Noelville.



8 sweet red peppers - I used the Shepherd variety as they are more economical
1 Tbsp organic XV olive oil or more

1. Wash peppers under cold running water. Cut each one in half and use your hands (clean ones!) to remove the seeds and pith. Use your hands and coat each pepper lightly with olive oil inside and out. Place in a baking dish and roast in the oven at 450 F° for about 30-45 minutes or until the skin turns black. Oven temps vary and I have gas/propane and find my oven is on the slow side. You can roast them whole if you wish and remove innards later.
2. Take the peppers out of the oven and place them in a paper bag for about 20 minutes to allow the steam to loosen the skin. Use your hands to peel back the skin, stem, and seeds. You can cut them into strips or squares as you wish! The skins are on the top and the roasted pepper on the bottom in this photo.

3. Store in the refrigerator. If you won't be eating them in the next week you should add more olive oil and freeze them in an airtight container or freezer bag. You can also puree them with olive oil and freeze the pepper puree. Be creative but practice food safety!

Notes:
This recipe also works great with jalapeno or banana peppers.
When I make them on the barbecue (grill for southern readers) I grind some fresh garlic with herbs and olive oil in the mortar and pestle and add a tablespoon or so of the fresh pesto into each cavity during roasting. I don't peel off the skin before eating.

Red bell peppers are fully ripened green peppers. They have thicker walls and are much sweeter. They are also more nutritious with 158% more vitamin C and 30% more vitamin A than green bell peppers.

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

Chives - a year of food by the season

I love that chives are one of the first perennials to come up each year and they quickly make it into my spring recipes. Chives bring back many good memories. My mother grew them at the side of our house under the leaking outdoor hose.

Its English name, chive, derives from the French word cive, which was derived from cepa, the Latin word for onion. Chives grow in grass like clumps and they like full sun. Often you can get a clump from a neighbour. They are a perennial and considered a pioneer herb. Both the slender, hollow stems and pink flowers are edible.

Many people associate chives with baked potatoes and sour cream. But the culinary uses are pretty much endless. I love them in omelets and scrambled eggs. They go great in biscuits and bread and help to garnish a salad or soup.... very tasty in potato pancakes! You can also puree with olive oil and make chive pesto.

Leaves/Stems: They have a garlicky onion flavour. Slice and use like green onions.
Flowers: If you allow yours to bloom they will produce large, pink, edible blossoms. The blossoms look nice in salads and they make a beautiful pink vinegar with a strong onion flavour. This vinegar makes a very good Caesar salad. The pompom flowers also look nice in flower arrangements.

I like to grow many clumps of chives and have some that I don't allow to flower. This way I am able to eat them until they get covered by winter snow. Cutting them often at the surface makes them grow back fuller. You can use scissors or a sharp knife - hold the stems in one hand and cut straight across below. You will have what I call a chive bundle.

Fresh Chive Bundles Freeze Well: keep them in the bundle, quick rinse and place in bottom of a zip lock bag freezer bag. Fold them in half if they are long. Squeeze the air out of the bag and squirrel them away in the freezer for use over the winter months.

NUTRITION FACTS (125 ml or 26 grams fresh chives): 10 calories, 0 g fat, 1 g fibre. % Daily Values: 20% Vitamin A, 25% Vitamin C, 2% calcium and 2% iron. A traditional nutrient analysis won't fully do justice as it doesn't show antioxidants etc.

MEDICINAL USE: the medicinal properties of chives are similar to those of garlic but weaker.

They contain numerous organisulplide compounds such as allyl sulfides and alkyl sulfoxides. They can have a beneficial effect on the circulatory system, acting upon it by lowering the blood pressure. As chives are usually served in small amounts and never as the main dish, negative effects are rarely encountered, although digestive problems may occur following over-consumption.

Source: http://en.wikipedia.org/wiki/Chives

Join me for a cooking class using chives and other fresh herbs. Dressings, Marinades, Herb Vinegars, Oils and More! will be held on Sunday May 17th
http://www.chapmanslanding.com/course_outline.asp?id=1&session=152

© Nancy Guppy, RD, MHSc
www.chapmanslanding.com