Stuffed Peppers Two Ways - Meat or Vegetarian

I wrote this recipe to be 1/2 vegetarian and 1/2 meat as lots of times we need both to satisfy a crowd.  If you're vegetarian skip the meat instructions and double or triple the amount of rice .  You can use leftover cooked rice in this recipe or any cooked grain such as quinoa or millet.  If you have leftover meat filling bake it in a small oven proof bowl and use it as a mini-meatloaf  or sliced for sandwiches.

Click on this link to print recipe.

INGREDIENTS:
1 cup brown rice, raw - 250 ml
6 sweet peppers, medium - I used 2 each red, yellow and green
1 jalapeno pepper (optional)
3 cloves of garlic
1 cup white onion finely diced
1/2 cup ketchup, barbecue or tomato sauce
2 eggs, medium
1 cup mushrooms, chopped fine
1 cup carrot grated - 250 ml
2 tsp each basil, ground cumin and chili powder
1/2 tsp sea salt - 2.5 ml
1/2 cup water - 125 ml for bottom of baking dish

Variations for this very flexible recipe: grated cheese for top of peppers.  Use any type of spices or herbs you like and have on hand such as Italian seasoning, dill, black pepper etc.  You can also used frozen mixed vegetables instead of the fresh and leftover cooked rice.  Other cooked grains like millet and quinoa also work well in place of the rice. 

METHOD:
Preheat oven to 350'F (190 'C)
1.  Cook the brown rice in unsalted water according to package directions.
2.  Cut peppers in half vertically through the stems and discard inner seeds and membranes.  Keep the stems on as they look nice and help to hold in the filling.

3.  Mix all the ingredients except for ground chicken/turkey/beef with cooked rice.  Set half aside for the vegetarian batch.  Omit the egg if you are vegan.  They won't stick together as well without the egg but it will still work.  Add 90 ml water and 30 ml flour for some "glue" for vegan stuffed peppers if egg is omitted.

4.  Add ground chicken/turkey/beef to other half of rice and mix well.

5.  Fill half the peppers with vegetarian rice mixture and the other half with the meat and rice filling. You can mound them fairly high.  Arrange in a baking dish and add water to bottom of baking dish. Sprinkle over grated cheese of your choice (optional).  The picture below shows the vegetarian stuffed peppers.

6.  Bake for 45 minutes or until chicken is set and peppers are cooked through to an internal temperature of 175'F (77'C).

Nutrition Facts (per 1/2 meat stuffed pepper): 160 calories, 7 g fat, 2 g saturated fat, 60 mg cholesterol, 21 g carbohydrate, 2 g fibre, 5 g sugar, 250 mg sodium, 10 g protein. %Daily Values are 2% calcium, 6% iron, 6% vitamin A and 200% vitamin C.

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

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/

Zucchini, Apple & Ginger Chutney

This recipe is one of my favourite, gorgeous fall chutneys which combines end of the garden zucchini with tart apples and a nice mix of spices and ginger.

A chutney is a sweet, tart condiment made with vinegar, sugar, spices, fruits and vegetables. This darker coloured chutney is good with curries, rice, roasts, bread and cheese etc. Many of these old recipes were supposed to taste like mangos after long simmering.

Before you get started you may want to visit the Bernadin website for reliable advice on how to set yourself up to can so you don't make a great big mess!  Also, please read the importance of heat processing jarred foods to create a lasting vacuum seal and maintain food safety.  http://www.bernardin.ca/pages/step_by_step___your_guide_to_home_canning/32.php and
http://www.bernardin.ca/pages/why_is_heat_processing_important_/36.php

INGREDIENTS:
Makes 4 x pints/500 ml jars

Leave for at least one week before using. It keeps unopened for up to one year.

8 cups zucchini, diced - 2 litres
4 cups onion, diced - 1 litre
2 cups apple, with skin, diced
1 cup raisins
2 cups apple cider vinegar 
1/4 cup lemon juice - 60 ml
1 1/2 cups brown sugar, packed - I used organic cane sugar
3 Tbsp ginger, grated - 45 ml
4 cloves garlic, minced
2 Tbsp coriander, ground - 30 ml
1 tsp cumin, ground - 5 ml
1 tsp cayenne pepper, ground - 5 ml
2 tsp garam masala - 10 ml


1.  Peel the zucchini if the skin is thick. I like to leave the peel on for colour.  Cut into quarters and remove and discard the seeds. Cut the flesh into 1/4 x 1 inch pieces. I used a combination of summer squashes - white patty pan, zucchini and straight neck yellow squash.



2.  Chop the onions and the apples into similar size pieces.



3.  Place in a large pot with remaining ingredients. Bring to a boil. Lower the heat and simmer, stirring occasionally for 2 hours or until all the pieces are tender and the juices are reduced and thickened. It will thicken more as it cools.



4.  Spoon into warm, sterilized jars while it is still very hot (right away) and seal immediately. Canning companies recommend that chutneys be processed for 20 minutes in a boiling water bath to ensure food safety. Refrigerate after opening and use within 2-3 months.

(c) Nancy Guppy, RD, MHSc.  

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

Strawberry Rhubarb Balsamic Compote with Thyme

I had plentiful rhubarb this year due to the colder temperatures and wet spring. Last weekend I made this quick compote and served it with grilled chicken from the barbecue.  A wonderful combination and both my son and I really loved it.  The compote is also great with cream cheese, goat cheese or brie and crackers.  Use your imagination.

Click on this link to go to a printable recipe.

INGREDIENTS:
Make about 3 cups - 750 ml OR 12 x 1/4 cup - 60 ml servings.
If you don't want left overs cut the batch in half.  The recipe also freezes well.

1 cup strawberries, whole, fresh or frozen - 250 ml
2 cups rhubarb, sliced, fresh or frozen - 500 ml
1 cup onion, diced - 250 ml
1/4 cup balsamic vinegar - 60 ml
3/4 cup brown sugar, packed - 175 ml
1 Tbsp thyme, fresh, leaves - 15 ml

METHOD:

1.  Slice strawberries and rhubarb and set aside.  Frozen works fine.  Dice onion and add with fruit to a medium size saucepan.

2.   Turn heat to medium-high.  Stir in balsamic vinegar, brown sugar and fresh thyme leaves.  Bring to a boil, reduce heat to medium-low and simmer 20 minutes. Turn off heat and let sit to cool.

I portioned them into smaller container so I could freeze a few and share others with friends.

NUTRITION FACTS (per 1/4 cup - 60 ml): 70 calories, 0 g fat, 0 g saturated fat, 0 mg cholesterol, 10 mg sodium, 18 g carbohydrate, 1 g fibre, 15 g sugar, 0 g protein. % Daily Values are 0% Vitamin A, 15% Vitamin C, 4% calcium and 2% iron.

(c) Nancy Guppy, RD, MHSc.  

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

Low sodium tomato sauce - slow cooker

Here's a simple way to use fresh garden tomatoes to make a delicious, low sodium sauce that cooks down very well in your slow cooker (crock pot.)  Use it in a multitude of ways such as a starter sauce for pasta, on pizza in ratatouille etc.  Add fresh herbs of your choice.  I used basil and rosemary.  Follow through to the bottom to see the nutrient analysis.

Ready made tomato sauce is often very high in salt.  When I made this recipe it didn't really need salt as the tomatoes were fresh and sweet. You decide.  I did show the analysis with 1/2 tsp (2.5 ml) salt for the batch.

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Makes 8 x 1 cup serving= 16 x 1/2 cup servings = 2 litres cooked and pureed.

36 Italian plum tomatoes
1 cup white onion, diced - 250 ml
2 cloves of garlic, minced
1 red hot chile pepper, minced (optional)
1 Tbsp olive oil - 15 ml
2 bay leaves, whole
2 Tbsp rosemary, fresh - 30 ml
1 cup basil, fresh - 250 ml
1/2 tsp each salt and pepper - 2.5 ml

1.  Add ingredients to crock of a slow cooker.  Cover and cook on HIGH setting.  After 2 hours and when it is boiling, remove lid, stir and leave uncovered so moisture evaporates.  Cook another 2 hours or until liquid reduced and mixture is thick like that below.

2.  Remove bay leaves and stem from rosemary.  Puree with immersion blender or mash with a potato masher.  Use in your favourite recipes.  It freezes well but is not suited to canning due to acidity being lower.

Below is an example of easy too use suggestions.  I made a garden zucchini ratatouille with some onions etc. to make a few containers for the freezer.

I

NUTRITION FACTS (per 1/2 cup - 125 ml): 40 calories, 1 g fat, 0 g saturated fat, 80 mg salt, 7 g carbohydrate, 2 g fibre, 4 g sugar.   % Daily Values 25% Vitamin A, 35% Vitamin C, 2% each for calcium and iron.

(c) Nancy Guppy, RD, MHSc.  

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

Pico de Gallo - salsa fresca with garden tomatoes, onion and cilantro

Here is an uncooked "fresh" Mexican salsa that is quick to prepare from simple ingredients.  "Pico de Gallo" in Spanish means "rooster's beak." The fresh chile gives a little peck! Scoop it up with corn chips or spoon over cheese covered nachos, tacos, burritos or even eggs. It is also a great with grilled chicken, fish, tofu... pretty much grilled anything! Some versions use a bit of oil, salt and sugar but I don't think it usually needs it if the ingredients are very fresh. In the Yucatan region of Mexico I had a fresh salsa that also had diced fresh orange and avocado!

Makes approximately 3 cups/750 ml:

2 cups ripe tomatoes, finely diced- 500 ml
1/2 cup red onion, medium size, minced - 125 ml
1 hot Chile (jalapeno or cayenne), minced - to taste if you are timid!
1 clove garlic, minced
2 tablespoons fresh lime juice - 30 ml
2 tablespoons chopped cilantro - 30 ml
Pinch of salt


Optional: minced radish, chives or parsley, fresh chopped avocado or orange. Try it with a tablespoon of tequila gold!



METHOD:
Toss all of the ingredients together in a large bowl and let set at room temperature for a few hours ahead so flavours have a chance to develop. Serve in an attractive bowl on a platter surrounded by your favourite tortilla chips. I am favouring Black Bean and "Red Hot Blues" - both organic by Garden of Eatin'

You can also make it by pulsing ingredients in the bowl of a blender or food processor. If you want it chunky make sure you don't over-process. It can be refrigerated overnight but I prefer to serve it fresh at room temperature.

NUTRITION FACTS (per 125 ml serving): 20 calories, 0 grams of fat, 0 mg cholesterol, 0 mg sodium, 4 g carbohydrate, 1 g fibre, 1 g protein. % Daily Values are 2% each calcium and iron, 15% vitamin A and 25% vitamin C.

© Nancy Guppy, RD, MHSc

Chimichurri Sauce

Chimichurri is an Argentinian sauce that I have become quite fond of it.  I first made it  last summer and was delighted to find another easy use of the garden garlic, onions, parsley and oregano. They have all been growing with wild abandon lately.

Traditionally in Argentina chimichurri is served with grilled steak.  It works well as a condiment and/or marinade with fish and chicken and is also delicious with grilled pita and many cooked vegetables (e.g, green beans, grilled mushrooms and zucchini).  You can eat it with corn chips/tortillas too!  It is quite similar to a salsa fresca (i.e., uncooked salsa) although the version I make does not have tomatoes or peppers.  Feel free to add them though.  This is perhaps not the most appetizing of photos (above) but do try the recipe as it is very flavourful and versatile.

GARDEN and ORGANIC ingredients:

4		Jalapeno peppers, raw, cut in chunks
½ cup	125 ml	Red onion, raw, diced
4		Garlic cloves
½ cup	125 ml	Parsley, fresh, leaves and stems
¼ cup	60 ml	Oregano or marjoram, fresh
1 Tbsp	15 ml	Black pepper, freshly ground
2 Tbsp	30 ml	Olive oil, extra virgin, organic
¼ cup	60 ml	Red wine vinegar – I used Eden organic
2 Tbsp	30 ml	Lemon juice, raw (use a bit less if you use bottle)
¼ cup	60 ml	water

METHOD:

1.  Combine the first ten ingredients for the Chimichurri sauce in a food processor or blender and pulse until finely chopped.  

Note: follow this link to the Chicken Farmer's of Canada website for a recipe I developed for them of grilled chicken with chimichurri sauce and brown rice

http://www.chicken.ca/DefaultSite/index.aspx?ArticleID=3166&lang=en-CA.  Part of the chimichurri is used as a marinade and the remainder of the sauce is served as a condiment.

NUTRITION FACTS for 1/4 cup - 60 ml

Calories	50
Total Fat (g)	3.5
Saturated Fat (g)	0.5
Cholesterol (mg)	0
Carbohydrate (g)	4
Fibre (g)	1
Cholesterol (mg)	0
Sugar (g)	1
Protein (g)	1
%Daily Values
Sodium	5%
Calcium	2%
Iron	4%
Vitamin A	8%
Vitamin C	25%

		2000 Calories	2500 Calories
Total Fat (g)	Less than	65 g	80 g
Saturated fat (g)	Less than	20 g	25 g
Cholesterol	Less than	300 mg	300 mg
Sodium	Less than	2400 mg Preferably 1500	2400 mg Preferably 1500
Total carbohydrate (g)		300 g	375 g
Fibre	At least	25 g	30 g

%Daily Values are based on a 2,000 calorie diet.  Your daily values may be higher or lower depending on your calorie needs.

Calories per gram       Fat 9    Carbohydrate 4          Protein 4

Tastefully yours,

© Nancy Guppy, RD, MHSc

Chapman's Landing Cooking Studio

Our next cooking class coming up at Chapman's Landing is "100 Mile Diet of SLOW Foods" on Friday July 16th followed by "Thai Cuisine" Saturday July 17th.  Please see my menu and register online at http://www.chapmanslanding.com