Michelle shared a Yaki Udon recipe for the main course of the Japanese theme meal at the South Arm Older Adults Community Kitchen.
Udon are thick white noodles that are typically Japanese. You can get them frozen in Asian supermarkets or in dry form. You can also use soba, the thinner noodles or spaghetti for Yaki Soba.
Frozen udon typically takes about 1 minute to cook. Let it drain while your are cooking the vegetables.
This recipe is a great way to use leftovers!
- 1 tablespoon, or more vegetable oil (sunflower, grapeseed, canola, etc)
- 1 onion, thinly sliced
- 1 to 2 carrots, julienned
- 1 zuchinni, julienned
- 1/2 small cabbage, thinly sliced
- 2 stalks green onions or a small bunch chives, thinly slice
- soy sauce to taste
- worcestershir sauce to taste
- salt and pepper to taste
Source: South Arm Older Adults Community Kitchen
Mushroom is the next featured superfood in the South Arm Cooking Club for Seniors. The mushroom is used in this Easy Mushroom Stroganoff recipe.
Benefits of mushrooms extracted from BBC Good Food Megazine and Vegetarian Nutrition Info includes:
- very low in calories
- antioxidant property
- high in potassium (helps lower blood pressure and reduces risk of stroke). For example, one portobella mushroom has more potassium than a banana or a glass of orange juice.
- great alternative to meat
- source of Vitamin B12
- one of the few natural sources of Vitamin D, which keeps bones and teeth healthy and supports the immune system
- shiitake mushrooms have been used by Chinese and Japanese to treat cold and flu, appears to stimulate immune system
- 1 1/2 tablespoons olive oil
- 2 onions, finely chopped
- 2 tablespoons paprika
- 4 garlic cloves, crushed
- 600 grams mixed mushrooms, washed and chopped
- 1 cup low sodium beef or vegetable stock
- 2 tablespoons Worcestershire sauce
- 1/3 to 1/2 cup half fat sour cream
- parsley, chopped
- broad noodles, prepared according to directions
Source: adpated from BBC Good Food Magazine
You may click on the scanned recipe for a larger view.
Minoo made a pasta dish with the pesto we made in the community kitchen.
The pasta is made with tomato sauce and Swiss Chard pesto. The pesto adds creaminess to this pasta.
- tomato sauce
- Swiss Chard pesto
- bay leaves
- dried oregano
- dried basil leaves
- chili flakes
- a pinch of sugar
- ground black pepper
The Richmond Food Security Society organised a Healthy Asian Cooking workshop in conjunction with the Asian Heritage Month celebrations. The 2 days workshop is hosted by Chef Ian Lai. Chef Ian Lai is a Chinese who grew up in South Africa. Chef Ian Lai told us that he became more comfortable with the Chinese culture only after he came over to Canada which is very cosmopolitan.
The Chinese culture evolves around the kitchen. Whether it’s a birthday, baby full moon, marriage and even funeral will evolved around food. Besides his Chinese background, Ian Lai is married to a Japanese lady. Therefore, his cooking is more of a global Asian cooking and not traditional Chinese cooking.
Ian Lai prepared 3 recipes for the workshop. The first recipe is Potato Noodle with Mustard Greens and Chinese Sausage.
The Potato Noodle with Mustard Greens and Chinese Sausage is more like a salad noodle dish. I did not have the step by step picture of this recipe. But here is the what I learned from the workshop.
Ian Lai likes to use potato noodle because the noodle remain soft even the next day, unlike other noodle which will harden if leave overnight. Ian Lai likes to prepare extra food so that he can used them for lunch or dinner the next day.
The Potato Noodle Salad dish has a distinctive flavour which comes from the hot bean sauce as shown above. It is fermented soy bean or broad bean and you can get them spicy or plain version.
Here’s the recipe for the Potato Noodle with Mustard Greens and Chinese Sausage: More on following page. Click here to continue reading
Minoo prepared 3 recipes for the South Arm Community Kitchen. A Vegetable Noodle Soup, a Chicken Chili and the Lemon Pudding which I had blogged earlier.
This Vegetable Noodle Soup is a great vegetarian dish if you use tofu instead of chicken. It will be a great dish for the cold season if you made it with chicken stock.
- 2 tablespoons sasame oil
- 3 cloves garlic, minced
- 1 medium onion, diced
- 1 medium potato, peeled and diced
- 2 large carrots, diced
- 1 small yellow bell pepper, diced
- 1 teaspoon each dried thyme, oregano, cilantro and ginger
- 5 cups water (more if it’s too dry)
- 1/2 inch bunch (2 oz) whole grain spaghetti, snapped in shorter lengths
- 2 cups cooked chicken or firm tofu, cubed
- 1 1/2 cups broccoli, chopped
- 1 tablespoon honey
- 1 teaspoon tamari
- 2 tablespoons lemon juice
- salt and pepper to taste
- 1 teaspoon red chili flakes for garnish
With soup and chicken already on the menu, Joanna completes the meal with a carbohydrate dish. She made a Fried Magu Rice Vermicelli.
Joanna used a lot of chilis for this Fried Magu Rice Vermicelli. It was a little too spicy for some of the members but I love it.
- 1 pack Magu rice vermicelli
- 1/2 pound of beef
- 2 red and green chilies
- 5 cloves of garlic
- 2-inch ginger
- salt and soy sauce to taste
You can substitute the Magu Rice Vermicelli with any vermicelli, preferably from Jiang Xi.
Joanna is from the province of Jiang Xi. According to Joanna, the above vermicelli is produced in the Nancheng County, under Mountain Magu, the famous taoist mountain.
On the package:
It is said that after Fairy Maiden Ma became a fairy, she used the rice to make radiant silver thread rice flour noodles. Then Fairy Maiden Ma presented it to the mother of the King in the heaven, on her birthday. Ever since then, it has be contributed to the courts of different dynasty.
Magu rice flour noodles, are all made of Magu silver pearl rice, based on traditional craftsmanship. It is a green food. The product is pure white, tasty, soft but flexible, durably cooked and fit for being fried and coldly dressed with sauce.
Source: Joanna; Serves 4 to 6
More on following page. Click here to continue reading
When comes to Filipino food, we often hear a noodle dish called Pancit. Pancit is Stir Fried Rice Stick Noodle.
Linda’s Pancit gets the yellowish/orangey colour from Annatto which is the seeds from achiote tree from her backyard in the Philippines. She brought the seeds all the way from Philippines. Annatto is a natural food coloring. It has a mild peppery scent with a hint of nutmeg.
- 2 packs of 400 grams rice stick noodle
- 3 tablespoons Annatto seeds
- 1 pound chicken breast
- 1 pound bean sprout
- 1 cup dried wood ear slices, reconstituted in hot water and drained
- 4 cups water
- mushroom seasoning to taste
Marinate for chicken
- 2 tablespoons cooking wine
- 4 tablespoons soy sauce
- 4 cloves of garlic, minced
- 3 tablespoons of sugar
- 3 tablespoons cornstarch
- few drops of oil
- salt and pepper to taste
P/S: some of the ingredients above are for another dish, i.e. Stir Fried Mix Vegetables which is in the next post
Prep time: 30 minutes; Cook time: 30 minutes; Serves 8 to 10
Tanni worked hand in hand with Lorna to demonstrate an Asian Style Seafood Udon, flavoured with fermented bean curd. This is like killing two birds with one stone as the ingredients are almost the same except the main flavouring ingredient for the sauce.
- 200g Udon
- 2 tablespoons oil
- 1/2 onion, chopped
- 2 cloves garlic, minced
- 1 cup broccoli flowerets
- fermented bean curd to taste
- 2 cups seafood (scallops, squids, mussels, shrimps)
- 5 sticks imitation crab meat
- 4 fish balls (halves)
- 2 tomatoes (sliced for garnishing)
- 1 green onion (chopped for garnishing)
Fermented bean curd also known as fermented tofu, tofu cheese, or preserved tofu is a form of processed, preserved tofu used in East Asian cuisine as a condiment made from soybeans. The ingredients typically are soybeans, salt, rice wine and sesame oil or vinegar, and are sold in blocks 2- to 4-cm square by 1 to 2 cm thick soaked in brine with select flavorings. They comes in beige or red colour. I had used the red one in a vegetarian dish recipe. I remembered when I was young, my grandmother used to serve plain porridge with the beige colour fermented bean curd sweetened with some sugar and flavour with sesame oil.
Prep time: 20 minutes; Cook time: 20 minutes; Serve 4