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Lentil Leftover Soup

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

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

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.

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

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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Leek and Potatoes Soup

Minoo picked a theme of leek for this week’s South Arm Multicultural Community Kitchen.

The first recipe is Leek and Potatoes Soup from Jamie Oliver. We served the soup as it is. Alternatively, you can pulse the soup using a hand blender or liquidizer until smooth.

Ingredients

  • 2 carrots, peel and dice
  • 2 sticks celery, dice
  • 2 medium onions, chop
  • 2 cloves garlic, minced
  • 400g leeks
  • 400g potatoes
  • olive oil
  • 2 organic chicken or vegetable stock cubes
  • sea salt
  • freshly ground black pepper
  • 1/2 teaspoon dried thyme

Source: Jamie Oliver

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Lemon Barley Soup

Minoo prepared three recipes to share at the South Arm Multicultural Community Kitchen.

The first recipe is a simple Lemon Barley Soup. This is a vegetarian soup which provides a good source of fiber and protein from the barley grain and lentil.

Ingredients

  • 1 cup lentil
  • 1 cup barley
  • 1 onion, finely chopped
  • 3 cloves of garlic, minced
  • 4 cups of vegetable stock (or chicken stock)
  • 2 cups of water
  • 1 tablespoon cumin seeds or cumin powder
  • 1 lemon, juiced
  • salt and pepper to taste

Source: Minoo via South Arm Community Kitchen

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Roasted Red Pepper Soup with Feta and Basil

I’m glad to be able to rejoin the South Arm Multicultural Community Kitchen after a long break, a year or more.

Minoo prepared three recipes for the first kitchen of 2014. The first recipe is Roasted Red Pepper Soup with Feta and Basil. The roasted red peppers give this soup a subtle sweet flavour that is enhanced by feta and basil. To save time, you could substitute cans or jars of roasted red peppers or sweet pimentos.

Ingredients

  • 4 large red peppers, halved, cored and seeded or 1 pound (450g) jar roasted red peppers, drained and rinsed
  • 2 tablespoons olive oil
  • 1 large red onion, roughly chopped
  • 2 cloves garlic, peeled and roughly chopped
  • 14oz (400g) can chopped tomatoes
  • 4 cups (1 liter) vegetable or chicken stock
  • salt and pepper to taste
  • 2 tablespoons fresh basil, shredded or 2 teaspoons dried basil
  • 1 cup feta cheese, crumbled
  • fresh basil leaves, to garnish

Source: via South Arm Multicultural Community Kitchen

Serves 6

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Kobacha Soup

Michelle prepared a Kobacha Soup for the participants who helped to make all the baked goods for the Christmas Craft Fair.

The Kobacha Soup was really tasty with a hint of curry powder.

Ingredients

  • 1 Kobacha squash
  • 1 onion
  • salt and pepper to taste
  • melted butter or olive oil
  • 1 1/2 teaspoons to 1 tablespoon curry powder
  • 1 litre chicken or vegetable broth

Source: Michelle

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Borscht

The second Ukrainian dish that Joe made in the Gilmore Park Church Community Kitchen was Borscht.

The above beet soup was slightly tangy and the beets were sweet. I once heard from a commentary by Dr. Art Hister on the Global Morning News that beet root juice helps lower blood pressure and thus helps to prevent cardiovascular problems.

Ingredients

  • 8 cups cold water or chicken/vegetable broth
  • 1 teaspoon salt
  • 1 medium onion, chopped
  • 3 beets, cut into thin strips or coarsely grate
  • 3 medium carrots, cut into thin strips or coarsely grate
  • 2 garlic cloves, crushed
  • 3 pepper corns
  • 1/2 cup half & half
  • 2 tablespoons lemon juice
  • 2 tablespoons flour, optional (to thicken soup if preferred)
  • 1/2 pounds green beans, cut into 1″ length

P/S: the potatoes in the photo above were for the Potato Perogies recipe.

Joe brought along his manual food processor for show and tell in the kitchen. He prefers to use the manual one than the electric food processor. He’s an old school guy.

Source: Joe

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Simple Asparagus Soup

The Older Adults Cooking Club met again at the South Arm Kitchen. Michelle prepared four new recipes for this kitchen.

The first recipe is Asparagus Soup. This non-dairy creamy soup is simple to prepare and can be made a day ahead of time. It freezes well for future use.

Ingredients

  • 1 tablespoon butter
  • 1 small onion, chopped
  • 1 tablespoon all purpose flour
  • approximately 4 cups vegetable or chicken broth or bouillon to make 4 cups of broth
  • 1 pound asparagus, cut into 1″ pieces
  • 1/2 teaspoon dried thyme
  • optional: yogurt, cream or sour cream to drizzle on top

Asparagus information:

Stem thickness indicates the age of the plant, with the thicker stems coming from older plants. Older, thicker stalks can be woody and peeling the skin at the base will remove the tough layer. Peeled asparagus will poach much faster. The bottom portion of asparagus often contains sand and dirt, so thoroughly cleaning is generally advised before cooking.

Source: this recipe is adapted from epicurious.com.

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