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/

Potato & Kale Pie

This is a re-work of my mom's scalloped potatoes.  Depression food.  I changed the name to get my now adult children to eat it even though they knew it was a version of the scalloped potatoes I was raised on.  "Something about the word scalloped" my daughter said.  I think it is incredibly good.

I make it often switching up various fresh herbs and vegetables layered with the potatoes.  The thinly sliced layers of onion, herbs etc are sprinkled with salt, pepper, flour and a bit of butter and then scalded milk is poured over.  It bakes up thickened without the need to make a white sauce or used canned cream soup.  Leftover chopped ham is also a popular addition between the layers.

This is an "about" recipe. The measurements aren't exact. You just make the number of pies/pans you want. The leftovers re-heat so well it shouldn't be a problem getting people to eat it up later.

Click on this link to get a printable recipe.

INGREDIENTS:

Per 9 inch (23 cm) pie plate

2 medium large potatoes, washed, but peel on, sliced about 1/4 inch thick
a few cups of kale, chopped.  Remove the stem if it is tough
1 small zucchini or patty pan squash, rutabaga or turnip, sliced same thickness of the potatoes
I medium onion, sliced thin
potato flour between layers, about a 1/2 tsp (2.5 ml) per layer - use any flour - I use gluten free potato or brown rice flour
sprinkle of salt and pepper and a bit of butter between the layers
minced herbs between the layers - I like sage and thyme leaves but use what you have on hand
1+ clove garlic, minced also spread between the layers
2 cups scalded milk to pour over - 500 ml
Top with grated cheese like old cheddar.

METHOD:
1.  Butter, oil or spray two 9 inch pie plates (2 inch deep).  I use butter as it is traditional for old school scalloped potatoes.
2.  Slice potatoes, kale, turnip/rutabaga and onion.  Peel on for potatoes and the onion gets cut into rings.  Make potato and rutabaga slices similar size pieces so they have similar cooking times.



3.  Put the milk in a saucepan and heat over medium high heat to scald which is just before boiling.  Whisk along the way.  Don't boil the milk as it can clump.
4.  Mince fresh herbs and set aside.
5.  Grate or slice cheese and set aside.
6.  To assemble place layer of potatoes over bottom of pan.  Sprinkle with some of the onions, chopped kale and then sprinkle with salt, pepper, minced herbs and the flour.  Dot with layer with a bit of butter.





7.  Add layer of rutabaga and repeat step 6.

8.  Sprinkle cheese over top and bake at 300'F for 45-60 minutes or until sauce is thickened and cheese is lightly browned.  Believe it or not I couldn't find the grater so the cheese got sliced.  Dig around the fridge and use the odds and sods of cheese that need to be used up.

Option:  Ham is a nice addition between layers. 

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

Soup of Garden Greens

The original soup recipe called for watercress but mentioned that you could also use spinach or sorrel.  I have a number of patches of perennial sorrel and a lot of other greens in the garden so I decided to use them rather than going shopping at the store.  My mix included arugula, beet greens, kale, lettuce, Asian red mustard, spinach and Swiss chard.

Sorrel (Rumex acetosa) has a lemony flavour.

Arugula, also know as roquette, has a peppery flavour.

Asian red mustard tastes a bit like wasabi to me.  

True Siberian Kale is my favourite kale.  It tastes sweet and a bit like young broccoli.  I had one patch that grew for four years and successfully over-wintered in northern Ontario though it eventually petered out.  Let part of it go to seed and save them for a future crop.  It has pretty yellow flowers.

Lovely lovage tastes stronger than celery and is best used in smaller amounts.  It freezes and dries well.

ORGANIC and GARDEN INGREDIENTS:
Makes 4-6 servings (about 2 litres - 8 cups in total)

1 Tbsp (15 ml) each butter and good olive oil
2 cups/1 large sweet onion (Vidalia), diced
2 cups (500 ml) potatoes, diced - I didn't peel them
4 celery ribs, chopped (about 2 cups/500 ml) - I used 1/2 cup (125 ml) young garden lovage foliage and stems
4 cups (1 liter) chicken or vegetable broth or water
1/2 (2.5 ml) teaspoons sea salt - depends on your taste and how salty your broth is
1/2 (2.5 ml) teaspoon freshly ground pepper
4 cups (1 liter), greens like watercress or other greens, rinsed and drained.  I used arugula, beet greens, kale, lettuce, red mustard, spinach and Swiss chard
1 cup (250 ml) sour cream - I used Organic Meadow, 14% MF
1/8th tsp (0.6 ml) ground cayenne and nutmeg

Fresh dill, lettuce, lovage and parsley sprigs for garnish

METHOD:

1. Heat the butter and oil over medium high heat in a large soup pot. Add diced onions and sauté, stirring occasionally, for ten minutes or until onion is softened.

2. Add diced potato and sliced celery (or lovage), and cook, stirring occasionally, 5 minutes. I cleaned up the potatoes but left the skins on for extra fibre and nutrients. The photo below is of garden lovage leaves and stems.

3. Add broth and bring to a boil over medium-high. Reduce heat and cover; simmer 25 to 30 minutes or until potato is tender. I used a homemade turkey stock that I had previously frozen for this very occasion.

4. If you are using watercress, stir it in at the end of cooking. This ensures a fresh bright green soup. I added the clean, sliced greens from my garden during the last 5 minutes as I was using kale, sorrel and heartier greens that need a bit of cooking. Make sure they are tender before you take the soup off the heat.

5. Stir in the sour cream and season with salt and pepper to taste. Add the ground cayenne and nutmeg as well (optional). The soup tastes great without the sour cream if you are avoiding dairy.

6. Leave the soup chunky or puree, all, or part of it. Serve hot, or refrigerate and serve cold. Thin with a bit of stock or milk before serving if the soup is too thick. Ladle into bowls and garnish with sprigs of fresh herbs and baby lettuce. Below I used baby dill, lovage, parsely and red leaf lettuce for the garnish.

NUTRITION FACTS (per 1 1/2 cup - 375 ml serving): 210 calories, 11 g fat, 5 g saturated fat, 20 mg cholesterol, 300 mg sodium, 21 g carbohydrate, 4 g fibre, 4 g sugar, 8 g protein. % Daily Values based on a 2,000 calorie diet are 60% vitamin A, 80% vitamin C, 10% each calcium and iron.

If you like this post you might also like the sorrel and lovage soup with carrot mint puree:
http://chapmanslanding.blogspot.com/2009/06/sorrel-lovage-soup-with-carrot-mint.html

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/