Honey Ginger Lemonade

Michelle prepared a Mexican theme meal at the South Arm Community Kitchen for Women due to popular demand.

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Most of the recipes had been blogged already. You can click on the link below the photo to view the recipe.

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Cabbage Avocado Slaw.

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Homemade Taco Seasoning.

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Fresh Salsa.

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Spiced Lentil Tacos/Burito.

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The Honey Ginger Lemonade is a new recipe.

Ingredients

  • 1 cup freshly squeezed lemon juice
  • 1/2 cup honey
  • 1/4 cup peeled fresh ginger slices
  • 7 sprigs fresh mint
  • 2 cups purified water
  • 4 cups ice cubes.

Instruction

  1. Place the lemon juice, honey, ginger and sprigs of mint in a large pitcher to release flavour.
  2. Add water and stir until the honey dissolves, then add ice.

Source: Dr. Weil.com

Baked Penne with Cauliflower and Cheese

The main dish for this South Arm Older Adults Community Kitchen is Baked Penne with Cauliflower and Cheese.

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The cream sauce for this baked penne recipe is made with cauliflower. It’s a great way to incorporate vegetables in dishes for picky eaters.

Ingredients

  • 4 cups 1.5 inch cauliflower florets (about 1 pound from 1/2 head)
  • 1 medium onion, sliced
  • 2 cloves garlic, peeled
  • Fine sea salt or table salt
  • 12 oz. dried penne
  • 2 cups 1% milk
  • 1 teaspoon dry mustard
  • freshly ground black pepper
  • 2 teaspoons chopped fresh thyme
  • 2 oz. coarsely grated sharp white Cheddar (about 1/2 cup)
  • 1.5 oz. finely grated Parmigiano-Reggiano (1.5 cups using a grater)

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Source: from Fine Cooking Online

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Baked Brown Rice with Onions

This recipe is adapted from America’s Test Kitchen. The original recipe has an optional roasted red peppers which we left out.

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The rice was sweetish from the onions.

Ingredients

  • 4 teaspoons olive oil
  • 2 medium onions, chopped fine
  • 1 cup low sodium vegetable or chicken broth
  • 2 1/4 cups water
  • 1 1/2 cups long or short-grain brown rice
  • 1 teaspoon salt
  • optional: 3/4 cup roasted red peppers, chopped
  • 1/2 cup chopped fresh parsley leaves
  • 1/4 teaspoon ground black pepper
  • 1/2 cup grated Parmesan
  • 1 lemon, cut into wedges

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Pasta with No Cook Sauce

Summer is approaching. Michelle shard this easy summer recipe in the South Arm Older Adults Cooking Club for days that you do not like spending a long time in the kitchen.

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This Pasta with No Cook Sauce is perfumed with basil. Fresh herbs are like nature’s pharmacy. Add them to meals to add depth of flavour and to boost your intake of healthy foods.

From Mercola.com:

Basil is one of the favourites among herbs because it has so many uses. Everything from soups to sandwiches can be made simply better with the addition of its fresh, pungent leaves. It also has been found to contain oils and flavonoids that protect the body from illness and infection. Very small concentrations can kill harmful bacteria, but still be very beneficial, even preventing atherosclerosis, heart attacks, and stroke.

Ingredients

  • 1 pound dried whole wheat pasta (linguini, spaghetti, etc.)
  • 6 large tomatoes
  • 1/2 cup chopped basil
  • 4 tablespoons olive oil
  • 2 garlic cloves, minced
  • 1 teaspoon salt
  • 1/4 teaspoon ground pepper
  • 1/2 cup Parmesan cheese

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Source: this recipe is adapted from Healthy Family Meals

Serves 6 to 8
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Pasta with Veggie Confetti

For this South Arm Older Adults Cooking Club meet, Michelle shared a few recipes rich in vegetables and fruits for a heart healthy meal.  She shared with us that a recent studies reviewed a daily intake of 5 to 7 servings of vegetables and fruits reduce the risk of heart disease by 50%.

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This Pasta with Veggie Confetti recipe utilizes asparagus which is in season.

Ingredients

  • 12 oz dried whole wheat pasta, such as penne
  • 2/3 cup low sodium chicken broth
  • 2 large garlic cloves, minced
  • 9 medium asparagus spears, trimmed and cut into 1″ pieces (about 1 cup)
  • 1/4 cup diced red bell pepper
  • 1/4 cup coarsely shredded carrot
  • 2 tablespoons fresh basil
  • 1 tablespoon grated Parmesan cheese

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Source: Healthy Family Meals, American Heart Association

Serves 4

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Lots of Lentils Chili

The main course for the vegetarian meal made in the South Arm Community Kitchen for Older Adults Cooking Club is a Lentil Chili.

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You can double this recipe and freeze the extra portion.

Ingredients

  • 4 cups water
  • 1 x 14oz can no salt added dice tomatoes
  • 1 1/2 cups dried brown lentils, rinsed & soaked
  • 1 green pepper, chopped
  • 1/3 cup chopped onion
  • 2 tablespoons chili powder
  • 1 tablespoon ground cumin
  • 2 garlic cloves, minced
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
Garnish
  • 1 tablespoon fresh lime juice
  • 1/4 cup shredded low fat cheddar cheese
  • 2 medium green onions, sliced

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Source: Healthy Family Meals, American Heart Association

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Rice Pilaf

To complete the Greek meal, Michelle shared a simple Rice Pilaf recipe in the South Arm Older Adults Cooking Club.

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Give plain rice a kick by adding a little chopped onion and chicken broth. Stir in some fresh herbs before serving adds extra flavour to the Rice Pilaf.

Ingredients

  • 2 teaspoons olive oil
  • 1 small onion, chopped
  • 1 cup long grain rice
  • 2 cups reduced-sodium chicken broth

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Source: http://www.eatingwell.com

Serves 4

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Feta and Roasted Red Pepper Dip with Pita Chips

Michelle also shared a snack recipe in the South Arm Older Adults Cooking Club.

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These crispy pita chips with Feta and Roasted Red Pepper Dip made an amazing snacks. Michelle also suggested that the dip is good to be used on pasta like a pesto.

Ingredients

  • 2 medium red bell peppers
  • 2 tablespoons olive oil
  • 8 ounces crumbled feta cheese (about 1 1/2 cups)
  • 1 bag of whole wheat pita bread

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Source: this recipe is adapted from chow.com

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Pasta with Roasted Zucchini and Tomatoes

Michelle prepared a few easy recipes for the South Arm Older Adults Cooking Club during the spring break with a lighter attendance.

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The main course is a Pasta with Roasted Zucchini and Tomatoes.

From medicalnewstoday.com:

One medium tomato (approximately 123 grams) provides 22 calories, 0 grams of fat, 5 grams of carbohydrate (including 1 gram of fiber and 3 grams of sugar) and 1 gram of protein.

Tomatoes are a rich source of Vitamins A and C and folic acid. Tomatoes contain a wide array of beneficial nutrients and antioxidants, including alpha-lipoic acid, lycopene, choline, folic acid, beta-carotene and lutein.

Ingredients

  • 2 to 3 small zucchini, diced
  • 6 to 8 roma tomatoes, diced
  • 3 garlic cloves, minced
  • 5 tablespoons olive oil
  • 3/4 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 1 pound package pasta of your choice
  • Parmesan cheese, optional
  • Basil, thinly sliced

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Source: South Arm Older Adults Cooking Club

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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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