The South Arm Hungry Men Community Kitchen served the Chocolate Mug Cake with some Macerated Berries.
Macerated berries are berries that are marinated in sugar and/or juice to soften them and bring out their flavours. These berries would be delicious over yogurt and granola, folded into whipped cream or served with a slice of simple cake.
Berries May Keep You Mentally Sharp
Women who eat about two servings of strawberries or one serving of blueberries a week experienced less mental decline over time than peers who went without these nutrition powerhouses, research published in the Annals of Neurology. In the study, researchers reviewed data from 16,010 women over age 70. Those with the highest berry intake postponed cognitive decline by about two and a half years.
“We think that the effect might be related to a class of compounds called anthocyanidins, which is a type of flavonoids,” explain study author Elizabeth Devore, ScD, an associate epidemiologist at Brigham and Women’s Hospital and a professor at Harvard Medical School in Boston. “These compounds, found almost exclusively in berries, are known to cross the blood-brain barrier and locate in learning and memory centers in the brain.”
- 2 cups sliced strawberries
- 2 cups fresh blueberries or blackberries
- 1 cup fresh raspberries
- 1 tablespoon sugar
- 3 tablespoons fresh lemon juice
- 3 tablespoons marnier (or orange juice)
|Gently rinsed the berries and let dry on clean kitchen towels.
|Combine all ingredients, stirring gently.Cover and refrigerate at least 2 hours or overnight.
Michelle shared a protein rich dessert in line with the incorporation of protein in the diet theme in the South Arm Women Community Kitchen.
Greek yogurt has higher protein content than regular yogurt. We used frozen blueberries in this recipe as fresh berries are not in season yet.
- 1 pint good quality Greek style yogurt (we used a mixture of plain and honey flavoured Greek yogurt)
- 4 to 5 pieces crystallized ginger, finely minced
- 1/4 to 1/3 cup honey
- zest from 1 orange
- 2 pints blueberries
Source: Rachel Ray
Michelle shared the above conversion tables for our reference as we often encounter recipes in different cooking measures like metric, US or British (Imperial) measures.
For dessert we had Greek yogurt with Vanilla Almond Granola in the South Arm Women Community Kitchen.
One of the participant requested for a home-made granola recipe. So, Michelle shared this Almond Vanilla Granola recipe in this session. Michelle pointed out that granola made with honey tends to be darker than other sweetener like maple or agave syrup.
- 2 1/2 cups old-fashioned rolled oats
- 3/4 cup slivered almonds (or combo of nuts, seeds or coconut)
- 1/2 teaspoon ground cinnamon
- pinch of salt (about 1/8 teaspoon)
- 1/2 cup pure maple syrup or 1/3 cup honey
- 1/4 cup melted coconut oil or any neutral oil
- 1/4 teaspoon almond extract
- 1 tablespoon vanilla extract
- dried fruit (optional: add at the end)
Source: adapted from Sally’s Baking Addiction.com
Yield 2 to 3 cups
The South Arm Women Community Kitchen made Oatmeal Brown Sugar Baked Apples for dessert.
This Oatmeal Brown Sugar Baked Apple is great for dessert, breakfast or brunch. The recipe can be easily multiplied for larger crowds.
- 4 apples, like Janagold, Fuji, or Honeycrisp
- 1/4 cup brown sugar (light or dark)
- 1/4 cup old-fashioned rolled oats
- 1/2 teaspoon cinnamon
- 1/4 teaspoon nutmeg
- pinch of cloves
- 1 tablespoon butter, divided in four
- 1 cup hot water
Michelle shared this Dairy Free Blender Chocolate Pudding recipe in the South Arm Older Adults Community Kitchen.
Michelle served the chocolate pudding in the above yogurt jar which she bought from a British lady in a garage sale. Serving dessert in little glass jar makes it more desirable. 125ml mason jar also makes a great vessel to serve dessert in the holiday season.
- 2 bananas
- 1 pound (or 349g) package silken tofu
- 3/4 cup semi-sweet chocolate chips or chocolate
- 1/2 teaspoon vanilla
- pinch of salt
- 1/4 cup to 1/2 cup sugar
If you can’t find silken tofu, you can substitute it with soft tofu.
Tofu made from soybean curds:
- is naturally gluten-free and low calorie, contains no cholesterol and is an excellent source of protein, iron and calcium.
- it is an important source of protein especially for vegans, vegetarians and those looking to move toward a more plant-based diet.
- it provides 44% of daily calcium needs, 9% of magnesium, and 40% iron and also contains small amounts of Vitamin K, thiamin, riboflavin, niacin, Vitamin B-6, folate, choline, phophorus, manganese and selenium
Source of info: http://www.medicalnewstoday.com/articles/278340.php
Serves about 6
For dessert, Michelle shared a Baked Pears with Brown Sugar and Greek Yogurt in the South Arm Older Adults Community Kitchen.
Pears provide a very good source of fiber and are also a source of Vitamin B2, C, E, copper, and potassium. they also contain a significant amount of pectin, which is a water soluble fiber.
Pears are actually higher in pectin than apples. This makes them effective in helping to lower cholesterol levels and in toning the intestines. They are often recommended by health care practitioners as a hypoallergenic fruit that is higher in fiber. They are less likely to produce an adverse response than other fruits.
Pears are often recommended as a safe fruit to introduce to infants. Pears are an extraordinary source of dietary fiber when the skin is eaten along with the flesh.
Pears are also an excellent source of Vitamin C and Vitamin E, both powerful antioxidants and essential nutrients.
- 1/3 cup apple juice
- 1/3 cup firmly packed dark brown sugar
- 3 tablespoons unsalted butter
- 3 firm Bosc pears, peeled (optional), halved, cored (about 1 pound)
- Greek yogurt, for serving
Source: from Foodnetwork.com
When buying Greek yogurt, look for those with higher protein and Calcium content.
You can click on the nutritional facts photo to have a larger view.
One of the participant of the South Arm Older Adults Cooking Club requested for some rhubarb recipes.
Michelle shared this Strawberry-Rhubarb Crisp Bars which can be prepared all in a pan.
- 1 cup rolled oats
- 3/4 cup plus 2 tablespoons flour
- 1/2 cup light brown sugar
- 1/4 teaspoon salt
- 6 tablespoons unsalted butter, melted
- 1 teaspoon cornstarch
- 1 tablespoon lemon juice
- 1 tablespoon sugar, divided
- 1 cup small diced rhubarb
- 1 cup small diced strawberries
Source: Smitten Kitchen.com
Yield: 16 small bars or 8 large ones
For dessert, Michelle shared a Fresh Blueberry Pie. Blueberries are in season locally in June.
This fresh Blueberry Pie is best served with whipped cream.
Blueberry Health Benefits: information provided by the North American Blueberry Council
- Fresh blueberries contain antioxidants called anthocyanins, the pigments responsible for the blue color of blueberries. Antioxidants are important because they appear to be at least partially responsible for lowering the risk of cancer and heart disease. Antioxidants do this by protecting the body’s blood vessel walls, making them more resistant to damage caused by oxidation.
- Antioxidants also seem to have a role in delaying the aging process. Fresh blueberries contain 15 different anthocyanins, as well as other antioxidants like Vitamin C.
- Research indicates that adding half cup of fresh blueberries to an average daily variety of fruits and vegetables consumed by an individual would essentially double the body’s antioxidant level.
- Fresh blueberries are rich in Vitamin C and naturally low in fat, cholesterol and sodium.
- Fresh blueberries contain iron, potassium and other important minerals, and are a good source of dietary fiber.
- 1 pie crust, homemade or store-bought
- fresh blueberries, washed and dried to fill pie shell
- whip cream
- 1 cup additional fresh blueberries
- 1/2 cup water
- 3/4 cup sugar
- 2 tablespoons cornstarch
- 2 tablespoons lemon juice
Source: via South Arm Older Adults Cooking Club
For the heart smart theme meal, Michelle shared Strawberries with Minted Yogurt as dessert. This tangy, mint-infused yogurt makes a refreshing topping for fresh summer strawberries.
Strawberries boast fiber, have more Vitamin C than any other berry. 1 cup of fresh whole strawberries has a respectable 35 micrograms of folate, the powerful Vitamin B that creates normal red blood cells and is crucial for prenatal development. The anthocyanidins found in these ruby mouthfuls also help protect against heart disease.
- 1/2 cup non-fat plain yogurt
- 1/2 cup buttermilk
- 1 tablespoon sugar
- 1 1/2 teaspoons chopped mint
- 1/8 teaspoon vanilla extract
- 3 cups sliced strawberries
- Whisk together yogurt, buttermilk, sugar, mint and vanilla until smooth. Spoon over strawberries.
Another dessert which Michelle prepared for the South Arm Older Adults Community Kitchen is an easy Mango Sorbet.
Due to shortage of time, the mango sorbet was soft but still tasted very good.
One of the participant added some crumbled Monica’s Almond Thins which we also made in this kitchen as topping to the sorbet. The almond thins made a great cookie for Chinese New Year celebration.
- 4 cups frozen and slightly thawed mango cubes
- 1/2 cup sugar
- 1 tablespoon lemon juice
- 1 cup 2% or 10% plain yogurt
Source: from Ricardocuisine.com