"the Eat Well Gourmet" Chickpea & Carrot Salad

I learned to make this salad in the early '80's when I was managing the Beaches location of the Eat Well Gourmet in Toronto.  The owner, Josephine Ingrao, was an administrative dietitian who created a successful take-out and catering business featuring healthy, gourmet foods.  I learned a lot from her as she was honest in her feedback and inspirational!  I got the job by combing the yellow pages for ads I liked and companies I might want to work for.  This is a recipe I go back to time and time again.

Chickpeas, or garbanzo beans, have gone mainstream in Canada largely since the spread hummus became popular.  I love hummus and often make it with peanut butter instead of tahini as I don't always have the latter around.  Here chickpeas are featured in a marinated salad which keeps well in the fridge up to a week.

The local foods used in my salad are fresh carrots, parsley I had frozen last summer and the mint in the vinegar.  I don't know if chickpeas are grown in Ontario or not?  My understanding is that they are mainly grown in the prairie provinces.  Eating vegetarian meals, like this salad, reduces your carbon footprint.

The rest of my ingredients are organic.  In my opinion, organic spices taste a lot better than conventional and if they are certified organic they are free of chemical pesticides and residue.  I am not an expert in organic food rules but there is opportunity to add non spice ingredients to spices.  Recently I heard of flour being added to a chili powder blend creating problems for people needing to follow a gluten free diet. Buying organic spices and other organic foods also allows you to avoid genetically modified crops.

Click this link to print recipe.

INGREDIENTS - all homegrown or organic
Makes 10 x 250 ml (1 cup) portions

6 cups (1.5 L) chickpeas, cooked
2 cups (500 ml) carrots, diced
1 cup (250 ml) parsley, fresh, minced
2 Tbsp (30 ml) paprika, sweet
1 Tbsp (150 ml) fennel seed
1/4 cup (60 ml) XV Olive Oil
1 cup (250 ml) herb or good vinegar*
1 tsp (5 ml) black pepper 

*Note: the vinegar I used was organic mint and white wine vinegar I had made back in August when the mint was fresh and plentiful in the garden.  Mint goes really well with this salad.  Other good choices are plain apple cider vinegar or red wine vinegar..... something bold!  Black olives aren't part of the original recipe but they would go well.  The original Eat Well Gourmet recipe used diced canned artichoke hearts as well.

METHOD:

1.  Measure the cooked chickpeas into a good size salad bowl that you can store in the fridge.  If you are using canned rinse them under cold running water to remove some of the salt.  The equivalent is approximately 2-3 of the 598 ml cans drained.

2.  Cut carrots into quarters and slice across.  Lightly steam carrot chunks.

3.  Toss all together and garnish with minced parsley and a good sprinkle of paprika.  I used organic paprika and you might have noticed that it is not garrish red.  I suspect much of the mainstream paprika has added red dye.  This seems like a lot of vinegar but it gets soaked into the beans.  Using more vinegar also allows you to cut back on the higher fat and pricey olive oil.  You can adjust it to your taste. 

The photo below is of some local parsley I bought at the farmer's market.  I freeze it in zip-lock freezer bags.  Frozen parsley is a snap to slice and you can take what you want and put the rest back in the freezer for another recipe. 

 
Leave salad to marinate in the fridge for 2-3 hours before serving.

This salad is lower in fat than what is shown below as you wouldn't typically eat all of the dressing.

NUTRITION FACTS (per 158 gram or approx 1 cup - 250 ml serving): 230 calories, 9 g fat, 1 g saturated fat, 0 mg cholesterol, 25 mg sodium, 31 g carbohydrate, 6 g fibre, 6 g sugar, 9 g protein.  % Daily Values based on a 2,000 calorie diet are 100% vitamin A, 20% vitamin C, 8% calcium and 20% iron.

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/

Egyptian Mint Potato Salad

I love all kinds of potato salad but this is one of my favourites. It uses garden mint that is so plentiful in spring.

This is a simple recipe and good hot, warm or cold! I first had this at a dinner party at Donna Gray's in Callander. It was years ago now but she had hosted an Egyptian dinner theme as part of our gourmet girls cooking club. This dish goes well with vegetable or chicken kabobs.

INGREDIENTS:
6 each red potatoes - I used organic
1/4 cup (60 ml) mint, fresh - I used spearmint
2 each garlic, cloves, crushed
1/4 cup (60 ml) olive oil, XV, cold pressed
1/4 cup (60 ml) apple cider vinegar

METHOD:

1. Cut potatoes into bite-size pieces. Boil until fork tender and add to serving bowl. I tend to cook them slightly mushy and until the skins are splitting so that the sauce absorbs into the potatoes better.  I leave the peels on for extra nutrition and fibre.

2. Mince fresh mint and add to bowl.  I also used some sliced garlic chive tops and sorrel leaves.

3. Crush garlic with salt using mortar and pestle and add to potatoes. Add good olive oil, vinegar and fresh ground black pepper. Toss well to coat. Garnish with sprigs of fresh mint.  Enjoy!

Optional additions include chives, sorrel kale etc. Slice kale into ribbons and quick blanch with potatoes when they are almost done cooking. I don't peel the potatoes unless they really need it as a lot of the fibre and nutrients are in the skin. All vinegars works nicely in this dish. Organic apple cider vinegar (Eden) tends to be my everyday vinegar but you can also use red or white wine vinegar.

NUTRITION FACTS (per 1 generous cup – 250 ml): 180 calories, 7 g fat, 1 g saturated fat, 0 mg cholesterol, 25 g carbohydrate, 3 g fibre, 2 g sugar, 3 g protein.  %Daily Values: 2% vitamin A, 8% iron, 2% calcium, 30% vitamin C

Tastefully yours,

© Nancy Guppy, RD, MHSc

Simple mint water and other minty ideas

Fresh mint is up in my May garden.  I usually see it mid-April but it has been a cool, slow spring. Mint is a pioneer, perennial herb and there are hundreds of different varieties. It is said to have originated in the Middle East.  You can buy mint but it is so common that you can often get a clump of mint from a friend. Be sure to put it in a spot where you don't mind where it spreads. It likes partial shade or sun so it is flexible!  If you don't want it to spread plant in a pot and bury it in the ground in the garden.

Canadians typically use fresh herbs as garnishes or flavour accents.  I have increased the amounts I use in many recipes to eat fresh, local and get greater nutritional and medicinal affects of the herb.  Mint leaves can be part of the salad and not just the garnish!

Most people are more familiar with mint tea usually drank hot.  Fresh mint in plain cold water is one of my favourites as I love the cool, refreshing, sweet flavour.  Leave it to sit a few hours, or overnight, so it infuses and that fresh, clean mint flavour diffuses into the water.

I like to pick a soup size bowl of fresh mint and wash it a couple of times in cold water to remove the dirt.  Drain, cover and keep in the fridge for easy access.  It will stay fresh for a few days.

Nutritionally mint is not a waste of time!  NUTRITION FACTS (per half cup/125 ml fresh mint): 20 calories, 15 mg sodium, 3 g fibre, 2 g protein.  %Daily Values are 10% vitamin C and Calcium, 40% vitamin A and 30% iron.

MEDICINAL USES are due to the menthol which helps digestions, soothes hiccups and intestinal cramps while tasting wonderful too.  If you suffer from acid reflux you may have to avoid mint as it relaxes the sphincter at  the top of the stomach and can make it easier for stomach acids to leak up into the esophagus giving "heart burn" symptoms.

Follow this link to see 13 other minty ideas and recipes on this blog:  http://www.chapmanslanding.blogspot.ca/search/label/mint

Minty fruit salad

Mint magic vinaigrette

Mint mojito mumbo

Mint magic vinaigrette and marinade

This is a simple, delicious salad dressing you can make quickly.  We enjoy it on early lettuce, spring onion and herb salads.  It is also good as a marinade for chicken, fish, lamb, tofu or bean salads.  Very versatile.  

Where I live there is no shortage of mint!  Ha, there are at least four kinds growing.  There is old fashion spearmint that was here on the farm when I moved in as well as peppermint, Swiss mint and a cat mint (nip) I since planted.  I love them all and use it in numerous ways.  I use mint fresh or dried throughout the year in hot and cold tea.  Aids digestion.  Reduces gas.  I also like it in salad and am particularly fond of the Egyptian Mint Potato Salad posted last year at my blog.  

If you are a novice to growing mint be advised that it will eventually take over.  Many people look for an out-of-the way spot for their mint.  Alternately, grow it in a container set in the ground to prevent the roots from spreading.  Follow this link if you want to read more about how to use mint along with nutritional and medicinal benefits that I wrote a few years ago.

http://chapmanslanding.blogspot.com/2009/05/mint-year-of-food-by-season.html

Makes a generous cup (250 ml) - Feel free to cut the recipe in half if you want less

INGREDIENTS:
1/2 cup (125 ml) mint leaves, fresh, packed
1/4 cup lemon juice, fresh squeezed (about 1 lemon)
1 tsp (5 ml) lemon zest/peel
1/4 cup (60 ml) vinegar of your choice - I used Eden apple cider
1 green onion, whites & greens, cut in chunks
1 tsp (5 ml) black pepper, freshly ground
3/4 cup (175 ml) olive oil, XV, cold pressed
1 Tbsp (15 ml) honey, liquid - I used Board's garlic honey

METHOD:
1.  Add fresh mint, fresh lemon juice and peel/zest, vinegar, green onion cut into chunks and freshly ground black pepper to bowl of blender. Blend on high until very smooth, 1 to 2 minutes.

2. Add the olive oil and honey and blend on low speed for another minute or so until oil is incorporated and dressing thickens.  I used a delicious garlic honey (from Board's Honey Farm).

3.  Pour into a glass jar and store in the refrigerator until ready to use.   l like to recycle glass bottles and jars for this kind of use.  Bring to room temperature before serving.

Nutrients Per 15 ml (one tablespoon)

Calories	70
Total Fat (g)	7
Saturated Fat (g)	1
Carbohydrate (g)	2
Fibre (g)	0
Sugar (g)	1
Cholesterol (mg)	0
Sodium (mg)	0
Protein (g)	0
%DV
Calcium	0
Iron	2
Vitamin A	2
Vitamin C	4

© Nancy Guppy, RD, MHSc.  Visit my website to find out more about online nutrition counselling. 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.

Roasted Summer Squash with Mint

I grew "Early Prolific Straightneck Squash" or C. pepo (42-55 days) with seeds from the Cottage Gardener. They list it as a heavy-producing bush type, introduced in the 1930's and developed from Early Yellow Crookneck. The fruits are pretty and yellow with a bulbous end. I planted the seeds near the end of April and harvested fruit starting mid-August (=90+ days). So perhaps that is an indication that the weather has been poor!

These summer squash can be used the same way as zucchini. I roasted them on the barbecue using garden garlic and fresh mint. So delicious for something so simple. The garlic will be brown and the mint will be crispy. I use a heat-proof baking dish on the barbecue as it makes it easier to flip the summer squash and the dish can go directly to the table.



4 smallish (8 inch/15 cm) Summer Squash like or zucchini or straightneck squash
1/2 cup Fresh Mint, chopped - 125 ml
I Tbsp. Olive Oil - 15 ml
1/4 tsp. Sea Salt - 1.25 ml
1/2 tsp Freshly Ground Black Pepper - 2.5 ml

METHOD:

1. Slice each summer squash lengthwise into 4-6 wedge strips and place in an oven-proof baking dish.
2. Toss with fresh chopped mint, olive oil, sea salt and freshly ground black pepper.
3. Roast in a 350'F oven or on barbecue (grill) with lid down. They take approximately 30 minutes on the barbecue. Turn over once during baking. Garnish with a few sprigs of fresh mint and serve.

NUTRITION FACTS (per 200 g/250 ml serving): 70 calories, 4 g fat, 0.5 g saturated fat, 0 mg cholesterol, 170 mg sodium, 8 g carbohydrate, 3 g fibre and 3 g protein. %Daily Values are 4% each calcium and vitamin A, 60% vitamin C and 8% iron... not bad for some zucchini!

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

Easy Mint Honey Sauce - just 3 ingredients

Most mint will work in this easy to prepare sauce. Use your favourite mint or even a combination of the varieties you grow. The same method can also be used with other herbs like basil, thyme or sage.

1/2 cup - 8 big sprigs fresh mint - about 125 ml
2 c good vinegar (I like to use white wine vinegar or the apple cider organic by Eden - 500 ml)
1/2 c warmed honey (or more to taste)- 125 ml

Place mint in sterilized pint (2 cup/pint/500 ml) canning jar. Pour vinegar over mint. Cap tightly and allow to stand in cool, dark place 3-4 weeks. Strain vinegar, discarding mint. Add warmed honey and shake to combine. You might need to use a second jar. Pour mint vinegar sauce into clean sterilized bottles with tight fitting covers. You can use recycled kitchen bottles from condiments. Add fresh chopped mint, if desired. Store in the refrigerator. I also make a few bottles with no honey so I have a tasty mint vinegar on hand for winter months.


USES:
- with equal parts apple juice and olive oil as a fresh salad dressing
- a traditional sauce for roast or grilled lamb
- a marinade for chicken, lamb or cooked beans
- as a condiment to cooked rice, garden vegetables or our beloved French fries!


NUTRITION FACTS (per Tbsp/15 ml): 15 calories, 0 g fat, 0 mg cholesterol, 4 g carbohydrate.

© Nancy Guppy, RD, MHSc

Our next cooking class at Chapman's Landing is "Meal from Oaxaca" Southern Mexican cooking on Saturday August 29th. Please see my menu and register online at http://www.chapmanslanding.com

Sorrel & Lovage Soup with Carrot Mint Puree

This is not the prettiest looking soup but the contrast amongst the various flavours more than makes up for the appearance.

Sorrel and lovage are hardy, spring perennials and ones you can rely on to eat early. Sorrel has a unique sour taste that is refreshing in soup. If you don't have it you can still make this soup using another green like kale, spinach or Swiss chard. Lovage usually replaces celery but in smaller amounts as it has a stronger flavour.

This recipe makes 8 large servings - about 2 cups/500 ml each

1 Tbsp olive oil - 15 ml
1 onion, red, large, chopped
4 cups sorrel leaves, shredded - 1 liter
4 cups potatoes, diced - 1 liter
1/2 cup lovage, sliced (substitute celery) - 125 ml
1 bay leaf
8 cups vegetable broth, preferably home-made - 2 liters
1/2 tsp salt - 2.5 ml
1/2 tsp pepper - 2.5 ml

Carrot Mint Puree:
2 cups carrots, diced - 500 ml
2 cups vegetable broth - 500 ml
2 Tbsp garden mint, minced - 30 ml

Garnish: 1/2 cup chives, minced - 125 ml
1. Saute diced onions in olive oil over medium-high heat for approximately 5 minutes. Use a soup pot that has a lid. Then add the shredded sorrel, diced potatoes, sliced lovage and bay leaf and saute another few minutes. Add broth, cover and cook until the potatoes are tender.
2. Meanwhile make the carrot puree - cook diced carrots in broth in a small pot. Puree and season with finely minced gardent mint. Set aside.
3. Remove the soup from the heat and puree half of the soup. Return to heat and season with salt and freshly ground black pepper. If you use a commercial vegetable broth you might not need the salt. Home-made is best!
4. To serve, ladel soup in bowl and place a scoop of the the carrot puree in the centre. Garnish each bowl with freshly snipped chives.

Optional additions: dill, garlic, oregano and/or rosemary. You can substitute lettuce, spinach or Swiss chard for all or some of the sorrel. Add a dollop of sour cream or yogurt as a garnish.

NUTRITION FACTS: 140 calories, 5 g fat, 0 g saturated fat, 0 mg cholesterol, 520 mg sodium, 26 g carbohydrate, 6 g fibre, 6 g sugar, 5 g protein. %Daily Values are 180% vitamin A, 60% vitamin C, 8% iron and 15% calcium.

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

Mint - a year of food by the season

Mint has been available in my garden now since mid-April. It is one of the first herbs I found growing wild on the farm. Actually, I smelt it on my dogs and followed their path back to where they had been. Like many plants here I imagine it escaped long ago from the Chapman garden.

Since this time I have also started growing Swiss mint and this herb is a treasure. The mother plant was given to me by Jamie Board over at Board's Honey Farm in Restoule. It has distinctive pale mauve flower heads and you can see it in the photo in the jug on the right. The first jug contains some marjoram which can be a topic for another day. I also grow peppermint and it too has spread nicely. For the past three years I have been growing what I call Mexican mint. It re-seeds here and there and I am still finding out about that plant. It tastes like a cross between tarragon and mint.

Mint is a pioneer, perennial herb and there are hundreds of different varieties. You can often get a clump of mint from a friend. Put it in a spot where it can spread. It likes partial shade or sun so it is flexible! There are all kinds of cautions about watching where you plant mint as it spreads uncontrollably. I am mad about mint and quite happy to have it spread! I have been told there is wild mint in our area and it is on my list of plants to find and forage.

Mint has a cool, refreshing, sweet flavour. Add fresh mint to beans, fruit salad, jellies, peas, raita, chutney and other sauces, salad, salad dressing and Middle Eastern dishes like tabbouleh. Mint makes a great tea and I also tear the leaves off the stem and add to wraps.

I pick a soup size bowl of mint and wash it in a couple changes of cold water to remove the dirt that tends to collect on the lower leaves. Drain and keep it in the fridge for easy access. It will stay fresh for a few days. Canadians typically use fresh herbs as garnishes or flavour accents. I have increased the amounts I use in many recipes as a means to eat fresh, local food and to get greater nutritional and medicinal effects of the herb. Mint leaves can be a part of the salad, not just the garnish!

NUTRITION FACTS (per half cup/125 ml): 20 calories, 15 mg sodium, 3 g fibre, 2 g protein. %Daily Values are 10% for vitamin C and calcium, 40% vitamin A and 30% iron.

MEDICINAL USES: The medicinal qualities of mint are due to its menthol which helps digestion, soothes hiccups and intestinal cramps and just happens to taste wonderful, too. If you suffer from acid reflux you may have to avoid mint as it relaxes the sphincter at the top of the stomach and can cause more acid to leak into the esophagus experienced as "heart burn."

The platter above is of Chicken & Goat Cheese Herb Fritters over Field Greens I made last summer for a cooking class for a group with Penny Tremblay. Penny and her daughter Sierra took these photos.

Join me for a gourmet cooking class at Chapman's Landing Cooking Studio in Nipissing village. We will be offering another "100 Mile Menu of SLOW Foods" on Saturday May 30th. On June 6th we will be working with garden herbs to make tasty herb vinegars, oils, dressing and marinades. Menus and information on classes are posted on my website.

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

Fresh Herb Tisane - a year of food by the season

Mint is one of my favs and and I use it in many ways. I do love to make a fast and easy fresh mint tisane. A tisane is a hot tea-like beverage that does not contain any of the various plants from the tea family. Herbal tisane is a caffeine- free alternative to tea.

I spoke about the virtues of mint in an earlier blog. It can help improve digestion, is relaxing and helps you sleep better. More free food just outside your door!

To make a tisane you basically pick your fresh herbs and wash under cold running water. I pop them into a tea pot and cover with boiling water and then steep for 5-10 minutes. I use about 1 cup (250 ml) herbs for a quart/liter of water. I like my mint tea plain but you can add some local honey if you wish.

Some sources tell you to pick herbs in the morning when the dew is present and although I do use this approach I also pick them anytime I need them!! The cold water wash isn't essential but it helps to remove some of the surface dirt that clings to the herb. If you don't wash your herbs first you will see a small amount of sediment at the bottom of your cup when you are done. Small amounts of local dirt are healthy to eat as they contain trace minerals your body requires for chemical reactions in your body! How locavore is that! Local dirt. Our dirt provides minute amounts of boron, copper, silicon and other essential minerals.

Culinary herbs that go well in tisanes include basil, lemon balm (Melissa), parsley, thyme and sage. The mint and lemon balm are sweet herbs but you should use less of the stronger ones like parsley and sage. You can combine herbs to make your own concoction. I often add edible flowers like bergamot (bee balm), pansy and violet. You can even add crushed garlic to tea if you need a heart healthy, anti-bacterial boost.

Join me for a gourmet cooking class at Chapman's Landing Cooking Studio in Nipissing village. On June 6th we will be working with garden herbs to make tasty herb vinegars, oils, dressing and marinades. http://www.chapmanslanding.com/course_outline.asp?id=1&session=194

© Nancy Guppy, RD, MHSc
www.chapmanslanding.com
My class calendar, menus and more information is posted at my website.

Chive, Garlic & Mint Raita

Raita is seasoned yogurt often served as a mouth-cooler when eating spicy Indian dishes. It also works as a healthy dip for vegetables and pita bread and is good as a side dish or condiment to grilled chicken or fish. The Greek version would be tzatziki.

Usually raita has grated cucumber with minced cilantro and/or mint. The photo here is showing raita I made for our "Tikka and Tandoori cooking class" with carrot, tomato and cilantro. My version today uses three things ready in my garden - chives, garlic shoots and mint. I vary my raita recipe according to what is available from the garden. I do like it best made with a fuller fat yogurt like 4% MF Balkan MF = milk fat.

1/2 cup fresh chives, minced - 125 ml
1/2 cup garlic shoots - 125 ml
1/4 cup fresh mint, minced - 60 ml
1 grated carrot, medium
1 cup yogurt, 4% MF - 250 ml
1 tsp cumin seed, roasted - 5 ml
1/2 tsp salt - 2.5 ml
1/4 tsp cayenne pepper - 1.25 ml

Mince herbs and grate carrot.
Roast cumin seed over medium high heat for a few minutes until lightly browned and fragrant.
Stir herbs and cumin into plain yogurt. Season with salt and cayenne pepper.
Garnish with fresh mint herbs. You can refrigerate or serve at room temperature.

Note: I have also used grated carrot or zucchini, finely minced cabbage and other vegetables in raita with good results. You will to have to adjust the yogurt and the spices based on the amount of ingredients.

NUTRITION FACTS (per 1/4 cup or 60 ml serving): 40 calories, 1.5 g fat, 1 g saturated fat, 5 mg cholesterol, 75 mg sodium, 5 g carbohydrate, 1 g fibre. %Daily Values: 8% vitamin A, C and calcium with 4% iron.

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