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/

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/

Stewed Rhubarb with Ginger and Honey (Slow Cooker)

This lovely stewed rhubarb is my new best friend! It stewed perfectly in my slow cooker over the course of the day while I was at work. It is a wonderful starter recipe with a multitude of uses. Eat it "as is" or spooned over yogurt or ice cream. It can be added to punch with sparkling water and juices..... the possibilities go on and on.
The amount of honey is kept to a minimum to allow the tart rhubarb flavour to come through. I'm not a "sweet girl" but you can add more at the end of cooking. Or just leave it and let people sweeten it as they desire.

Click on this link to go to a printable recipe.

INGREDIENTS:
6 - 8 cups rhubarb, sliced - 1.5- 2 liters
1/4 cup ginger, fresh, minced - 60 ml
1/2 cup water - 125 ml
1/2 cup local honey - 125 ml

METHOD:
1. Remove the leaves and stem ends and wash rhubarb under cold water. Slice into 1 inch/2.5 cm pieces. Add to the crock of the slow cooker.



2. Prepare the ginger. Cut a knob approximately 1/4 cup size. Remove skin. Dice finely. Add to crock of slow cooker.









3. Add water and honey to the crock of the slow cooker. I'm using a local wildflower honey. Stir well. Cover and cook on low setting for 6-8 hours or until rhubarb is falling apart.

FREEZING: pack into freezer bags or recycled yogurt/plastic containers for later use. Make sure you label them so you know what you have later. I will use this as a starter sauce for winter concoctions (e.g., cakes, cheesecake, with tapioca pudding). Can't wait!













NUTRITION FACTS (110 grams - about half a cup): 70 calories, 0 g fat, 0 mg cholesterol, 0 mgsodium, 19 g carbohydrate, 1 g fibre, 15 g sugar and 1 g protein. %Daily Values are 2% vitamin A and iron, 10% vitamin C and 6% calcium.

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

Zucchini Cheese Pie

I made two of these pies for brunch last weekend.  It is a recipe I have been making since I was in my early 20's  Helped get me through university cheaply.  It is pretty easy to make and popular - I had a "never eat zucchini person" have a large piece.  The original recipe used Bisquick mix but I replaced it with a good flour, baking powder, sugar/honey, olive oil and some salt.  I made mine gluten free with sorghum flour but you can substitute wheat flour.  Doubles well and freezes well.

This pie looks nice baked in a cheesecake type spring form pan and decorated on top with slices of zucchini and fresh herbs.  You can use other cheese - I've made if before with half gouda and half goat cheese.  This one just good aged parmesan and a old cheddar.  We ate it before a picture of the baked pie was ever taken!  I'll an update with a photo shortly.

Makes one pie - 6 servings

INGREDIENTS:
3 cups zucchini, diced - 750 ml
4 eggs, medium
1/4 cup olive oil - 60 ml
1/2 cup onion, diced - 125 ml
1 cup whole grain flour - I used sorghum - 250 ml
1 1/2 tsp baking powder - 7.5 ml
1/4 tsp salt - 1.25 ml
1/2 tsp black pepper, freshly ground - 2.5 ml
1 tsp sugar or honey - 5 ml
2 Tbsp parsley, fresh, chopped - 30 ml
1 Tbsp basil, fresh, chopped - 15 ml
1/3 cup parmesan cheese, shredded - or other hard grating cheese like Romano - 75 ml
1 cup cheddar cheese, extra old, shredded - 250 ml

1. Chop the zucchini.  You need 3 cups.  I used a bit more per pie.  Set aside some nice slices for the top if you have enough.

2. Puree the eggs, onion, olive oil, diced onion, flour, baking powder, sugar/honey, salt, pepper and fresh herbs in blender or food processor.


















3. Pour into a large bowl. Stir in the grated cheese.  It is a stiff batter. Pour into an 8 x 8" greased pan or deep dish pie plate. I also make this in a spring form pan - like one you'd use for a baked cheese cake.  Decorate top with some squash slices and fresh herbs pressed into the batter.

 Bake 45 minutes in a 350'F oven. Serve warm or cold. Small slices are nice as appetizers.

 
NUTRITION FACTS (per 1/6th pie): 320 calories, 21 g fat, 7 g saturated fat, 135 mg cholesterol, 420 mg sodium, 20 g carbohydrate, 3 g fibre, 14 g protein.  %Daily Values: 8% vitamin A, 25% vitamin C, 25% calcium and 10% iron.  %DV are based on a 2,000 calorie diet

(c) Nancy Guppy, RD, MHSc.

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

Chive & Honey Vinaigrette

Vinaigrettes are versatile.  You can use them as marinades as well as salad dressings.  I like to make my own as I can use what I have handy in the kitchen along with in-season herbs and vegetables from the garden.  Over the years I have found ways to create dressings that taste excellent while being lower in calories, fat and salt and have ZERO additives and preservatives.  

Notice I say lower in fat and not "no fat."  Eating oil with salad greens and other vegetables helps you to absorb the fat soluble vitamins such as beta-carotene (pre-vitamin A) and vitamin K.  Healthy oils are also beneficial as they help you stay full longer.


Traditional vinaigrettes are 3 parts oil to 1 part vinegar (i.e., 3/4 cup oil to 1/4 cup vinegar.)  That is why they are so high in calories.  Play with this…. I mostly use 1 part oil to 1 part vinegar.  I admit I do like vinegar and do admit I have a "sour tooth."  Another good combination is 1 part oil: 1 part vinegar with 1 part white wine/stock/ juice or water.  Remember not to overdress your salad – ¼ to 1/3 c (60-75 ml) of vinaigrette should dress 8 cups (2 liters) of salad greens.

Makes 440 ml - 1 3/4 cups - about 30 x 15 ml servings

# volume	(# mL)	Ingredient
¼ cup	60 ml	Chives, green, finely sliced
½ cup	125 ml	Honey – I used Board’s garlic honey
½ cup	125 ml	Chive vinegar (recipe at this blog)
½ cup	125 ml	Olive oil, XV, cold pressed
1 tsp	5 ml	Dijon mustard, prepared

1.  Finely slice green ends of chives.  Set aside.
2.  Combine all ingredients in a glass jar.  Cover with lid and shake well to combine.  For a more stable emulsion and a creamier texture, process in the blender, food processor or use an immersion  blender (the stick.)  

Nutrients Per 15 ml (tablespoon)

Calories	50
Total Fat (g)	3.5
Saturated Fat (g)	0.5
Carbohydrate (g)	5
Fibre (g)	0
Sugar (g)	5
Cholesterol (mg)	0
Sodium (mg)	0
Protein (g)	0
%DV
Calcium	0
Iron	0
Vitamin A	0
Vitamin C	0

© Nancy Guppy, RD, MHSc

Wild Leek and Warm Potato Salad

This week I am developing a series of simple recipes for a session I am doing soon with some of the teachers and high school students of the Near North School Board. I will help them learn more about healthy eating using local, seasonal foods. We will also use some foods that grow in the wild and are safe to eat.

This vinaigrette version of potato salad uses local honey, potatoes and wild leeks. I used last year's potatoes which were a bit raggedy so I peeled them. Had I been fortunate enough to have newer potatoes I would have boil them in their "jackets."

Makes 10 x 125 ml servings (1.25 liters)

10 medium size potatoes (about 6 cups) - 1.5 liter
1 cup wild leek leaves sliced or torn into strips - 250 ml
3 Tbsp local honey, heaping - 45 ml
2 Tbsp good mustard - 30 ml
2 Tbsp herb vinegar or other good quality vinegar - 30 ml
2 Tbsp olive oil - 30 ml

Cut the potatoes into cubes approximately 2 inches square (1 cm). Boil until fork tender and slightly mushy and drain. You can freeze the potato water for a nutritious vegetable broth for your next home-made soup.
Tear the garlic leaves into strips using your fingers (or slice into strips).
Whisk together dressing ingredients.
Toss very hot potatoes with the wild leek leaves and dressing. Serve warm. Garnish with more wild leeks if you wish.

Note: Adjust the dressing ingredients to suit your taste - if you prefer a less sweet salad you can reduce or omit the honey and/or increase the vinegar. I used a marjoram, purple basil and garlic vinegar blend I made up last summer when the herbs were fresh and plentiful. Cider or red wine vinegar would work well too.


NUTRITION FACTS (per 125 ml or 1/2 cup serving):120 calories, 3 g fat, 0 g saturated fat, 0 mg cholesterol, 50 mg sodium, 23 g carbohydrate with 2 g fibre and 2 protein. %Daily Values are 35% vitamin C, 2% calcium and 6% iron.

Join me for a gourmet cooking class at Chapman's Landing Cooking Studio in Nipissing village.
© Nancy Guppy, RD, MHSc
www.chapmanslanding.com