Beet Salad Morrocan Style

I dabble in Moroccan cooking and notice the recipes include a lot of my favourite foods like beets, pumpkin and squash. These foods are easy to grow and keep well which fits in with me being more self-sufficient. 

I have also been trying to get young people to eat beets and I am surprised how few of them like beets. Ian said they taste like dirt! Most of them were never served beets at home. And yes, they do taste a bit like dirt! I am attributing this to their high mineral content. I did a bit of research and did in fact learn that the taste of the beet reflects the elements in the soil where they are grown. Makes sense.

Print a copy of this recipe.

Makes 8 or more 1/ 2 cup - 125 ml servings

INGREDIENTS:

1 lb beets or approximately 4 cups/1 liter peeled and cubed) 
1 fresh lemon, juiced - about 1/4 cup (60 ml) 
1 Tbsp (15 ml) olive oil
1/8 tsp (.6 ml) cinnamon, ground
1/4 cup (60 ml) fresh parsley, chopped
Optional additions: chopped red onion, tbsp of honey, zest of the lemon, 1/4 tsp ground cumin and/or paprika.

METHOD: 

1.  Cut the green tops off leaving an inch (2.5 cm) or so. Leave the tap root intact as well.  These steps reduce "bleeding" of the beet juice into the cooking water.  Wash beets and boil in a covered saucepan until tender.  This can take longer than you think!  Let them cool in the cooking water.

2.  Use your hands to slip off the skins.  Chop them into cubes and place in bowl.

3. Combine rest of ingredients and pour over beets.  Toss to coat.  Let marinate for an hour or so before serving.

NUTRITION FACTS (per 125 ml serving): 50 calories, 2 g fat, 0 g saturated fat, 0 mg cholesterol, 55 mg sodium, 7 g carbohydrate, 1 g fibre, 5 g sugar and 1 g protein. % Daily Values (based on 2,000 calorie diet are 2% vitamin A, 15% vitamin C, 2% calcium and 4% iron.

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

Fun Fruit & Herb Vinegars

Over the years I have come up with numerous herb, fruit and flower combinations that I use when making flavoured vinegars.   I like to give these beautiful bottles as hostess and Christmas gifts.  It is ideal if you make these throughout the summer from your garden herbs and local berries.  I will mention a few that you can create during the winter months with fresh or frozen fruits and fresh herbs you can get from the store. 

Below is a photo of some of the summer vinegars I made (left to right): strawberry balasamic vinegar, apple cider with sage and cranberry and raspberry white wine vinegar.  I use them to add inspiration to my winter salads!  Follow this link to get a print copy of this blog post.

Vinegar is fermented wine derived from the French word vin aigre.  It contributes a bright, sharp flavour to food and can seriously reduce the amount of salt needed in recipes.  Vinegar, and other acidic foods such as tomatoes and lemon juice, have been shown to lower the glycemic index of the dish they are used in.  This means food is more slowly digested and leads to a slower rise in blood sugar.  Vinegar has next to no calories and is a friend of those watching their weight or those changing their food ways to manage heart disease, hypertension and diabetes.

The type of vinegar you use to make your flavoured vinegars depends on your preference, what you like to cook and your pocket book.  Higher prices are attached to the best vinegars.  I don't use everyday white distilled vinegar for much other than cleaning my toilet (did I say that?).  Vinegar lasts quite a while and gets used slowly so I buy the good ones and enjoy them.  The photo below shows the types of organic vinegar I have been using.

Apple Cider Vinegar is my everyday all purpose vinegar.  I buy a raw, unpasteurized, wood aged and organic apple cider vinegar from Eden organics.  It has the live "mother" or vinegar culture which appears as a cloudiness in the bottle.  This type of vinegar pairs well with fruits like apple, cranberry and pear.  It also goes well with strong herbs like tarragon, thyme, sage and rosemary.

Balsamic vinegar is traditionally made from Trebbiano grapes and aged in oak barrels.  It has a sweetish after-taste.  I have a Silver Leaf traditional Balsamico organic vinegar from Greece.  The real balsamic is aged 12 years for "vecchio" and 25 years for "extra vecchio."  Much of what we buy in the store is actually a wine vinegar with added caramel for colour and flavour. 

Rice vinegar is made from fermented rice or rice wine alcohol.  It has a subtle, sweet flavour.  Buy the unseasoned one without added sugar or salt.

Wine vinegars - white or red wine grapes are fermented in oak.  They range in flavour from mellow to sharp.  The white wine vinegar I am using is from Spectrum Natural and it is organic and a product of Modena, Italy.  They say it is a blend of Italian white wines that has been slowly fermented and aged.  The Inari red wine vinegar I am using is also organic and contains mother.  It is from Italy as well.

BERRY and HERB VINEGAR

Use on green salads, fruit salads or as part of a marinade for meat or poultry.  The vinegar will tenderize tougher cuts of meat and the taste will cook off (trust me)!  The benefit of using frozen berries is that they are cleaned and ready to go. 

1 cups (250 ml) fresh or frozen berries (e.g., cranberries, raspberries, blueberries)

Sprigs of fresh herbs, cleaned and dry

3 cups (750 ml) cider or other vinegar

Experiment!  Try:

- fresh apple slices, thyme and apple cider vinegar

- cranberry, sage and apple cider

- cranberry and rosemary with any vinegar is particularly festive for Christmas

- blueberry thyme and balsamic vinegar

- strawberries in balsamic vinegar

- raspberry, mint and white wine vinegar 

METHOD:

1.  Stuff berries and herbs into clean and sterilized bottles.   You can wiggle things around with a chop stick or skewer to get an artful arrangement.  The quantities above for berries and vinegar are approximate. 

2.  Pour vinegar of your choice over.  I like to use a funnel when I do this.  Make sure the herbs are completely covered as they can grow mold if they are not.  Add a bit extra if possible as the fruit and herbs will absorb a bit of the vinegar as they sit.  

3.  Seal, label and date.  Store in a cool place or refrigerator as berries have a tendency to ferment.  Read further down for more tips on the process.

HERBS:

You will need fresh herbs to go with the berries.  They are a bit pricey but there is a good selection in most grocery stores.  You can also add dried herbs to the vinegar if you prefer.  The flavour will be good but they are not as pretty.  When you begin using the vinegar be sure to remove any exposed herbs as the bottle empties.  If you don't take this precaution molds can grow on the exposed herbs.

BOTTLES TO USE:

Reduce, reuse, recycle.  This is your opportunity to clean and sterilize some bottles and jars that you like.  The first photo in this post shows (left to right) recovered whiskey bottle, tamari bottle and juice bottle.   Use bottles or glass jars that are free of chips or cracks.  Good choices are clear wine and liquor bottles.  You can pick up decorative bottles at many dollar stores but I prefer to recycle when I can.

HOW TO CLEAN AND STERILIZE BOTTLES:

Thoroughly soak and wash the bottles.   Remove old labels.  A baby bottle brush is handy for this task.  Sterilize them by immersing in a pan of water and simmering for 10 minutes.  Once sterilized, remove from water and invert on kitchen towel to dry.  Use while warm.

HOW TO SEAL YOUR BOTTLES:

You can buy stoppers at a wine making store.  They usually have cork or plastic stoppers.  I buy the plastic as they are easy to put through the dishwasher and keep clean.  I also buy the heat shrink covers they put over wine bottles.  They shrink around the bottle when immersed in boiling water.  You can also use steam from a kettle to shrink the wraps.

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

Pumpkin Vinaigrette

Here's a simple and tasty vinaigrette that comes together quickly.  Maple and  balsamic are always a winning combination and adding the pumpkin puree gives it an autumn kick. The vinaigrette also makes a good marinade for pike, pickerel, chicken etc.  The recipe made approximately one cup (250 ml).

Click this link to go to a printable recipe.

INGREDIENTS:
¼ cup Pumpkin, puree (from fresh or canned) - 60 ml
¼ cup Balsamic vinegar - 60 ml
1 Garlic, clove, minced finely
1 Tbsp Maple syrup - 15 ml
¼ tsp Sea salt - 1.25 ml
¼ tsp Black pepper, freshly ground -1.25 ml
1/3 cup Olive oil, extra virgin, cold pressed - 75 ml

METHOD:
1.  Mince garlic finely.  

2.  Add garlic and rest of ingredients  to a glass jar.  Cover with lid and shake.

To make your own pumpkin puree you can peel it and cut it in cubes and boil until tender.

OR you can bake your pumpkin or squash until very soft.  Either way you will have to use a blender or food processor to create the puree.  Mashing might work but it may not create a fine enough texture.

Dry some of the seed to plant in next year's garden.

Nutrition Facts (per 1 Tbsp/15 ml): 50 calories, 5 g fat, .5 g saturated fat, 0 mg cholesterol, 40 mg sodium, 2 g carbohydrate, 0 g fibre, 2 g sugar, 0 g protein. % Daily Values: 0% calcium and iron, 20% vitamin A, 0% vitamin C.

		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 and protein 4

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

Warm Pumpkin Salad

I first made this side dish - warm salad at a cooking class I hosted years ago when I lived at the farm at Chapman's Landing (Nipissing). Simple and delicious. I am always on the lookout for new ways to use pumpkin and squash.



It was a bumper crop of pumpkins and squash that year.  Must have been around 2010.



Click this link to go to a printable recipe.

INGREDIENTS:
6 cups Pumpkin, ½ inch cubes - 1.5 liters
½ cup Raisins - 125 ml
¼ cup Lemon juice, fresh (if bottle use less) - 60 ml
2 tbsp Olive oil, extra virgin, cold pressed - 30 ml
2 Garlic, cloves, minced
2 tsp Honey - 10 ml
1 tsp Cumin, ground - 5 ml
½ tsp Cinnamon, ground - 2.5 ml
¼ Cayenne, ground - 1.25 ml
¼ tsp Salt, sea - 1.25 ml
¼ cup Onion, green, finely sliced - 60 ml
¼ cup Parsley, fresh, minced - 60 ml
¼ cup Almonds, sliced, toasted - 60 ml

METHOD:

1. Cut a slice off the side of the pumpkin then rest on this side to create a stable, flat surface. Split in half and scoop out seeds. Set seeds aside. Slice into smaller strips, peel and chop into 1/2 inch cubes.




2. Cook the squash in the boiling water until knife tender, roughly 6-10 minutes. Add in the raisins for the last minute of cooking. Take a piece out and test for doneness. You can cook it mushy or firm according to your preference. Drain and add to serving bowl.

3. Add fresh squeezed lemon juice, olive oil, minced garlic, honey, cumin, cinnamon and cayenne to bowl and toss to combine.



4. Add finely chopped onion (optional), parsley and almonds and toss again. Serve at room temperature.

Note: I like to use little sugar or "pie" pumpkins for this recipe but any dense yellow/orange winter squash like butternut will work well. Above I used a large yellow orange pumpkin. Cashews or pine nuts also go well in this recipe. For extra flavour, toast the nuts in a dry skillet before adding to salad. Don't forget to toast your seeds in the oven for a tasty snack.



Nutrition Facts (per 1/2 cup - 125 ml serving): 140 calories, 5 g fat, .5 g saturated fat, 0 mg cholesterol, 80 mg sodium, 23 g carbohydrate, 3 g fibre, 10 g sugar, 2 g protein. % Daily Values: 8% calcium and iron, 170% vitamin and 50% vitamin C.

Yours in good taste,
© Nancy Guppy, RD, MHSc
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

Maple Baked Beans (Slow Cooker)

Baked beans are a classic comfort food especially in the north.  Here's my vegetarian version I lived on during university when I wanted a wholesome meal and money was tight.  Pretty easy and economical to whip up. In this vegetarian version you can also add any hard dense vegetables like carrots, parsnips, potatoes and/or squash.   I think they are best made in a slow oven but here is my slow cooker instructions.

		Ingredient
2 cups	500 ml	Beans, navy, raw
12 cups	3 litres	Water, cold
2 each		Bay leaves
1 cup	250 ml	Maple syrup
½ cup	125 ml	Ketchup
1 Tbsp	15 ml	Mustard seed, ground/powder
½ tsp	2.5 ml	Thyme, dried, leaves
½ tsp	2.5 ml	Salt (optional)
¼ tsp	1.25 ml	Black pepper, freshly ground
2 each		Onions, raw, large, cut in half, peeled
8 pieces		Cloves (spice), whole
2 Tbsp	30 ml	Apple cider vinegar, natural

* you can sub 1/2 cup brown sugar and 1/4 cup dark molasses for the maple syrup with good results

1.  Rinse beans and add to crock of slow cooker with the bay leaves.  Cover with 3 times as much cold water (about 12 cups).  Cover and cook on LOW overnight - 6-8 hours.  The beans should be tender but not falling apart.  Alternately, you can boil them on the stove for an hour or so until tender but not splitting.  I am using black eye peas for this batch in place of the navy beans.  Necessity is the mother of invention .... what I had on hand.

2.  Remove 2 cups (500 ml) bean water from crock.  You may use this later if beans are dry.  Keep in fridge.  Discard it later if you don't use it.

3.  Stir maple syrup, ketchup, dry mustard powder, dry thyme, salt and pepper into beans.  If you don’t like sweet beans add less maple syrup.  Also, I don't usually add the salt as the ketchup is salty.  You can always adjust later.  

4.  Cut onions in half and peel.  Push two pieces of whole cloves into each of the four halves.  Add to bean pot.  Push down to cover with beans.

5.  Cover and cook on LOW heat 4 hours.  Then cook one hour with lid off to evaporate liquid.  How you want the beans is a matter of preference.  At any time if you want them saucier you can add some of the reserved bean liquid.

6. Remove onions to cool and discard cloves.  Dice and add back to the pot.  Stir in the cider vinegar (optional).

You can also bake them in a bean pot or 16-cup (4 L) casserole. Cover and bake in 300°F (150°C) oven for 2 hours. Uncover and bake until thickened and beans are coated, about 1 hour.

Dehydrated zucchini I added to my veg baked beans

Makes approximately 15 x ½ cup -125 ml servings 
Nutrients (per 1/2 cup - with the salt)

Calories	170
Protein (g)	7
Total Fat (g)	0.5
Saturated Fat (g)	0
Carbohydrate (g)	36
Fibre (g)	5
Cholesterol (mg)	0
Sodium (mg)	180
%Daily Value
Calcium	8
Iron	10
Vitamin A	2
Vitamin C	6