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/

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/

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/

Asiago Roasted Tomatoes

I've been looking for easy recipes to help use up my bumper crop of garden tomatoes. Here is one I made from the local newspaper "Community Voices." The original recipe was by well known editor of Canadian Living magazine Elizabeth Baird. I used a full fat sour cream instead of the the mayonnaise in her version.

INGREDIENTS:
1 pound (450 g) tomatoes, red, ripe
2 tsp (10 ml) olive oil, XV, cold pressed
1/2 tsp (2.5 ml) sugar, cane
1/4 tsp (1.25 ml) sea salt
1/4 tsp (1.25 ml) black pepper, freshly ground
3 Tbs (45 ml) sour cream, 14% MF
2 Tbsp (30 ml) Asiago cheese, grated/shredded
2 Tbsp (30 ml) parsley, fresh, chopped
1 cup (250 ml) arugula, fresh, torn

METHOD:
1. Cut tomatoes in half cross-wise. Arrange cut side up in a shallow baking dish. Brush with olive oil followed by a sprinkle of sugar (or honey), salt and pepper.



Above are black krim heirloom tomatoes. They are ripe even though they appear part green still. I used an assortment of what I had on hand... beef steak, yellow and the black krim tomatoes.



2. Roast in a 400'F (200'C) oven until hot and starting to release their juices... about 30 minutes. Drain off liquid.



3. Make the topping by mixing the sour cream with the grated Asiago, Dijon mustard, minced fresh rosemary and sage. Spread mixture over top of tomatoes. Use other fresh herbs if you don't have these on hand. Dried will do fine... just reduce the amount (1 tsp dried = 1 Tbsp fresh).

4. Sprinkle dish with the additional Asiago cheese and broil about 6 inches from heat until topping is bubbling and brown - about 2 minutes.



5. Remove from oven and allow to cool. Sprinkle with fresh arugula and parsley.



Nutrition Facts (per ¼ recipe - 150 g serving): 90 calories, 6 g fat, 3 g saturated fat, 10 mg cholesterol, 6 g carbohydrate, 2 g fibre, 4 g sugar, 3 g protein. %Daily Values based on a 2,000 calorie diet are 10% calcium, 4% iron, 20% vitamin A and 30% vitamin C.



Tastefully yours,

© Nancy Guppy, RD, MHSc

http://nancyguppy.com/

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