Chilled Cucumber Soup

It’s summer; Michelle shared some recipes which are great for the summer heat in the South Arm Community Center’s Older Adults Community Kitchen.

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This Chilled Cucumber Soup is very refreshing and filing too due to the Greek yogurt component.

Ingredients

  • 2 cups Greek yogurt
  • 1 cup vegetable broth
  • 2 English cucumbers
  • 4 green onions
  • 2 tablespoons chopped fresh dill
  • 2 tablespoons chopped fresh parsley
  • 4 teaspoons fresh lemon juice
  • salt and pepper to taste

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Source: from countryliving.com

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Traditional Tuscan Soup

The theme for this South Arm Women Community Kitchen is how to use fresh herbs to flavour our food.

CookSmarts Guide with Herbs

Michelle shared the above guide from Cooksmart.com on how to use different herbs for different produce/protein and how to store the herbs. You can click on the guide to have a larger view.

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Do you know the best way to store fresh basil is in a jar filled with some water on the countertop. They will last for 7 to 10 days.

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The above Traditional Tuscan Soup uses rosemary and sage for flavouring. Typically, dried herbs have a more concentrated flavour. so use 1/3 of the fresh amount called for. Or, 3 times the amount to convert from dried to fresh herbs.

Dried herbs require a longer cooking time, whereas fresh herbs are typically added near the end of the cooking.

Ingredients

  • 1 onion, chopped
  • 1 carrot, diced
  • 1 stick celery, diced
  • 1 garlic clove, minced
  • 1 teaspoon dry rosemary
  • 3 to 4 sage leaves
  • 2 tablespoons olive oil
  • 1 cup tomato puree
  • 10 oz (300 grams) cooked pinto beans
  • 1 1/2 cups pearled farro (or soaked overnight; wheat, spelt or barley grains would work here but require longer cooking time)
  • 4 cups broth (vegetable or chicken)
  • Parmesan cheese, optional

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Source: Pedon Farro

Serves 4

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Quick Tortilla Soup

The main dish for the Mexican meal which Michelle shared in the South Arm Women Community Kitchen is a Quick Tortilla Soup.

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This is a filing soup which can be a meal by itself.

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Serve the tortilla soup with desired accompaniments.

Ingredients

  • 2 tablespoons vegetable oil
  • 1 onion, chopped
  • 6 cloves garlic, minced
  • 1/2 teaspoon ground cumin
  • 1 teaspoon oregano
  • 1/4 teaspoon cayenne pepper, optional
  • 1 teaspoon chili powder
  • 2 tablespoons tomato paste
  • 2 x 398ml can of diced, fire roasted tomatoes
  • 6 cups chicken or vegetable broth
  • 1 cup frozen corn or small can corn
  • 2 x 398ml can of black beans, rinsed and drained

Garnishes:

  • cooked, cubed chicken breast (baked or leftover rotisserie)
  • tortilla chips
  • avocado, chopped
  • Greek yogurt or sour cream
  • grated Cheddar cheese
  • cut up limes
  • cilantro

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Source: Michelle Li

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Hearty Lentil & Black Bean Soup with Smoked Paprika

The South Arm Women Community Kitchen prepared a hearty meal for another cooking session.

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Michelle shared a hearty Lentil and Black Bean Soup with Smoked Paprika from the cookincanuck.com.

Ingredients

  • 1 tablespoon olive oil
  • 1/2 large onion, chopped
  • 2 large stalks celery, diced
  • 2 cloves garlic, minced
  • 2 teaspoons smoked paprika
  • 2 bay leaves
  • 1 x 14oz can diced tomatoes
  • 1 cup dried brown lentils
  • 4 3/4 cups low-sodium vegetable or chicken broth, divided
  • 3 cups water
  • 1 x 14oz black beans, drained and rinsed
  • 1/4 cup chopped parsley
  • salt and pepper to taste

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Serves 4

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Fassolada (Greek Bean Soup)

For today’s South Arm Older Adults Community Kitchen, we made cookies for the annual South Arm Fund Raiser for the Richmond Food Bank. Of course, we also whipped up a simple meal of soup and salad for the participants.

Michelle shared a quick and easy Greek Soup recipe called Fassolada.

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This soup can be versatile in a way that you can add more broth for an extra helping. Some crusty bread and a side salad will made it a complete meal.

Ingredients

  • 1/4 cup olive oil
  • 3 garlic cloves, minced
  • 3 stalks celery, chopped
  • 3 carrots, chopped
  • 3 cups of diced tomatoes, can or preesrved
  • 2 cups of vegetable broth (we used an organic bouillon cub dissoved in water)
  • 2 to 3 cups pre-cooked or can white beans (if using can beans, rinse and drain)
  • 3 tablespoons tomato paste
  • 1 tablespoon dillweed, or 2 tablespoons fresh dillweed
  • 1 large bay leaf
  • salt and pepper to taste
  • chooped parsley for garnishing

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Source: South Arm Older Adults Community Kitchen

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30 Clove Garlic Soup

The theme for this South Arm Older Adults Community Kitchen is keeping healthy and eating well in fall. We shared on tips like lots of hand washing and healthy eating.

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This sweet and velvety soup is a winter elixir. Garlic is an immunity-boosting champ and may help ward off colds. You can make a big batch and freeze it. Whenever you feel your throat start to tickle, you can have a bowl of it.

From http://www.ncbi.nlm.nih.gov/pubmed/10594976:

–> garlic has antibacterial, antifungal, antiparasitic and antiviral properties.

Ingredients

  • 2 heads garlic, halved crosswise
  • 1 tablespoon extra-virgin olive oil
  • 4 cups low-sodium chicken stock
  • 8 ounces Yukon Gold potatoes, peeled and chopped
  • 1/4 cup freshly grated Parmesan, plus more for serving
  • Coarse salt and freshly ground pepper
  • Optional flavourings: fresh thyme, bay leaf or fresh chives, minced

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Source: from Wholeliving.com

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Curried Carrot Soup

For the last kitchen for the South Arm Older Adults Community Kitchen before the summer break, we made a Superfoods Salad which was a huge hit during the annual South Arm fund raiser to the food bank.

Superfood Salad

You can find the recipe of the Superfoods Salad here.

Anne shared a Curried Carrot Soup recipe in this last kitchen. Thank you, Anne for the delicious soup.

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You can substitute coconut oil for the olive oil and butter to add coconut flavour to it. You can also add a full can of 398 ml  coconut milk if you desire to tame the spice a bit or you can use a small can of 160 ml for a thicker and spicier soup.

Ingredients

  • 2 tablespoons olive oil
  • 2 tablespoons butter
  • 1 medium onion, chopped
  • 2 teaspoons minced garlic
  • 2 teaspoons minced ginger
  • 2 teaspoons medium curry powder
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 4 cups peeled and sliced carrots
  • 3 cups vegetable stock or broth
  • 1 x 160ml can of coconut milk (or 1 x 398ml can if desired)
  • optional: yogurt to serve

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Source: Anne

Makes about 1 liter

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Chicken Tortilla Soup

Michelle shared 3 recipes in the South Arm Older Adults Cooking Club.

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The main course is Chicken Tortilla Soup; adapted from Healthy Family Meals, AHA. This is a one pot meal which is loaded with vegetables and complete with protein from the chicken and black beans while the tortilla chips provide the carbohydrate. This is a hearty soup for summer.

Ingredients

  • cooking oil
  • 1 pound chicken tenders or chicken breast, cut into bite-sized pieces; half the amount if you substitute with a can of black beans (rinse and drain)
  • 1 medium green pepper, diced
  • 1 rib celery, diced
  • 1/2 onion, chopped
  • 2 garlic cloves, minced
  • 1 fresh jalapeno, optional
  • 2 roma tomatoes, diced
  • 28oz low sodium chicken broth
  • 1/2 cup frozen corn kernels
  • 1/2 cup fresh cilantro, chopped
  • juice of 1 lime
  • 1 teaspoon chili powder
  • 1 teaspoon ground cumin
  • 1/2 cup baked tortilla chips
  • 1 avocado, peel, pit remove and slice
  • 1/4 cup shredded cheese

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Source: adapted from Healthy Family Meals, AHA

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Lentil Leftover Soup

The South Arm Older Adults Cooking Club met again for another cooking session.

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Michelle, the facilitator of the kitchen calls this Lentil Leftover Soup. You can use any leftover vegetables like spinach, rapini, swiss chard, etc in this recipe.

Ingredients

  • 3 tablespoons olive oil
  • 3 carrots, diced
  • 3 celery, diced
  • 1 large onion, diced
  • 3 cloves garlic, minced
  • 8 cups vegetables or chicken broth or water
  • 2 cups lentils (brown)
  • 1 x 14oz can diced tomatoes
  • 1 teaspoon dried thyme leaves
  • 1 1/2 teaspoons balsamic vinegar
  • 2 teaspoons salt if using water (a pinch if using broth)
  • 1 teaspoon ground pepper
  • spinach (we used baby spinach) or any leftover leafy vegetables

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Soaking the lentils helps the body to absorb its nutrients more easily.

Michelle shared the health benefits of eating lentils from mindbodygreen.com in the kitchen.

  1. Lower Cholesterol – Lentils help to reduce blood cholesterol since it contains high levels of soluble fiber. Lowering your cholesterol levels reduces your risk of heart disease and stroke by keeping your arteries clean.
  2. Heart Health – Several studies have shown that eating high fiber foods like lentils reduces your risk of heart disease. Lentils are also a great source of folate and magnesium, which are big contributors to heart health. Folate lowers your homocysteine levels, a serious risk factor for heart disease. Magnesium improves blood flow, oxygen and nutrients throughout the body. Low levels of magnesium have been directly associated with heart disease, so eating lentils will keep your heart happy.
  3. Digestive Health – Insoluble dietary fiber found in lentils helps prevent constipation and other digestion disorders like irritable bowel syndrome and diverticulosis.
  4. Stabilized Blood Sugar – Soluble fiber traps carbohydrates, slowing down digestion and stabilizing blood sugar levels. This can be especially helpful for those with diabetes, insulin resistance or hypoglycemia.
  5. Good Protein – Of all the legumes and nuts, lentils contain the third highest levels of protein. 26 percent of lentil’s calories are attributed to protein, which makes them a wonderful source of protein for vegetarians and vegans.
  6. Increase Energy – Lentils increase steady, slow burning energy due to its fiber and complex carbohydrates. Lentils are also a good source of iron, which transports oxygen throughout your body and is key to energy production and metabolism.

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Farro and White Bean Soup

Michelle prepared 4 recipes for this session of South Arm Older Adults Cooking Club.

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The first recipe is Farro (or Tuscan Spelt) and White Bean Soup. Making soup is a great way to use leftovers. This soup is a complete meal with grains, beans and veggies.

Farro is a grain related to wheat that is lower in gluten and has a different flavour and texture. You can use spelt or barley in place of farro.

Ingredients

  • 1 1/2 cups cannellini beans (white beans), soaked overnight and cooked or approximate 3 cups canned
  • 1 1/2 cups spelt or farro, soaked 4 to 8 hours if not pearled
  • 2 tablespoons olive oil
  • 1 onion, diced
  • 1 carrot, diced
  • 1 celery stalk, diced
  • 1 sprig fresh rosemary, remove stem and chop
  • 2 garlic cloves, minced
  • 1 cup chopped tomatoes, peeled and seeded or 1 can diced tomatoes
  • 4 cups vegetable or chicken stock
  • salt and pepper to taste

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P/S: we substituted the onion with extra garlic as onion was missing from the groceries list.

Source: South Arm Older Adults Cooking Club

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