Michelle prepared a few easy recipes for the South Arm Older Adults Cooking Club during the spring break with a lighter attendance.
The main course is a Pasta with Roasted Zucchini and Tomatoes.
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.
- 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
Source: South Arm Older Adults Cooking Club
Michelle shared a Kale Pesto Pasta for the main course at the South Arm Older Adults Cooking Club.
Here are some facts about kale that Michelle shared with us:
- Kale has been cultivated for more than 2,000 years. Popular in Europe during Roman times and the Middle Ages, it arrived in the United States in the 17th century.
- Kale belongs to the same family as cabbage, Brussels sprouts and collards.
- Kale for snack. Kale chips are a nutritious, easy to make snack.
- Kale is packed with antioxidants, which help neutralize harmful free radicals in the body. Some research suggests kale helps reduce the risk of certain cancers.
- One cup of chopped raw kale provides more than 100% of the daily value of vitamins A, C and K.
- For the best flavour, kale must be harvested after the first frost. This ensures some of the starches are turned into sugars.
- Types of kales are differentiated by color (green, white, purple, or bluish green) and leaf shape.
- Kale contains lutein, a type of carotenoid (an organic pigment) responsible for the plant’s color and nutrients. Lutein helps keep eyes and vision healthy. From Webmd.com.
- 1 bunch lacinto kale or other kale or hearty green
- 10 oil packed anchovies, optional
- 2 garlic cloves
- 1/3 cup olive oil
- fresh ground black pepper
- 1/3 cup mascarpone or heavy cream or soft cream cheese
- 1 pound penne rigate
- 1 cup frozen peas
- parmesan cheese
- 1 cup pasta water, to thin
Source: this recipe is adapted from Gwyneth Palthrow’s My Father’s Daughter cookbook
For the main dish, Michelle shared a Pasta with Broccoli recipe in line with the idea of adding more vegetables in our diet.
Michelle encouraged the use of whole grain pasta which has higher fiber contents.
- 8 oz (1/2 pound) chunky, whole grain pasta
- 3 tablespoons olive oil
- 4 cups chopped broccoli
- 2 tablespoons minced garlic
- 1/2 teaspoon salt
- 1/8 teaspoon ground pepper
- 1 cup crumbled feta cheese
Extra salt for cooking pasta. Salted water gives the pasta more flavour. Adding a bit of the pasta cooking water to your pasta sauce helps to thicken the sauce and makes it sticks to your pasta better.
You may experiment with these variations:
- add one cup cooked edamame or other beans
- add 1/2 cup chopped kalamata olives
- top with toasted walnuts or pine nuts
- add a couple chopped tomatoes at the end
Source: Moosewood for Health
Michelle intended to do a pseudo Italian menu for this South Arm Older Adults Cooking Club kitchen.
A little note from Michelle:
Is spinach more nutritious raw or cooked? The answer is cooked. Cooking can actually boost the antioxidant content. Heating vegetables releases antioxidants by breaking down cell walls. Studies have found that eating cooked spinach and carrots versus raw results in much higher blood level of beta-carotene, an antioxidant thought to guard against heart diseases and lung cancer. From Leslie Beck, Globe and Mail
- 9 lasagna noodles
- 10 oz frozen chopped spinach
- 15 oz low fat ricotta cheese
- 1/2 cup grated Parmesan cheese
- 1 egg
- salt and freshly ground pepper
- 32 oz tomato sauce (homemade or store bought)
- 9 tablespoons (about 3 oz) part skim mozzarella cheese, shredded
Source: this recipe is adapted from Skinnytaste.com
The fall/winter vegetable featured in this recipe is kale. This is in line with the theme of eating food in season for the South Arm Cooking Club for seniors.
If you do not want to cook the lentils, you can use canned lentils or white beans but rinse them well. Chopped hazelnuts or walnuts or leftover cooked bacon, sausage or chicken can be added for added protein.
- 1/2 cup French (small) green lentils
- 2 cups water
- 3/4 teaspoon salt
- 6 tablespoons extra-virgin olive oil
- 1 large onion, finely chopped (2 cups)
- 1/4 teaspoon black pepper
- 3/4 pound kale (preferably Tuscan; sometimes labeled as “lacinato”)
- 3/4 pound dried short pasta
- grated Parmigiano-Reggiano or toasted breadcrumbs for topping
Source: this recipe is adapted from Gourmet April 2007
Lentils and onions can be cooked up to 5 days ahead and chilled. Cool completely and covered before refrigeration. Reheat over low heat, thinning with water as necessary.
Kale can be washed and trimmed 1 day ahead and chilled in a sealed plastic bag lined with dampened paper towels.
I’m glad to be back at the Gilmore Park Church Community Kitchen since the schedule change. This kitchen clashes with the South Arm Seniors Kitchen. I can only make myself available to one. With the South Arm Seniors Kitchen done for the season, I can now attend this kitchen and meet the participants here that I have not seen for a while.
Minoo prepared three recipes for this kitchen; i.e. an Orzo Salad, Crab Puff and a Creamy Rhubarb Dessert. Rhubarb is in season in June.
The first recipe is the Orzo Salad. Orzo is a pasta which resembles rice grain. The Orzo Salad is refreshing and filing. Great for a light lunch.
- 4 cups chicken broth
- 1 1/2 cups orzo
- 1 (15 ounce) can garbanzo beans, drained and rinsed
- 1 1/2 cups chopped tomatoes
- 3/4 cup finely chopped red onion
- 1/2 cup chopped fresh basil leaves
- 1/4 cup chopped fresh int leaves
- about 3/4 cup red wine vinaigrette
- salt and freshly ground black pepper
- 1/2 cup red wine vinegar
- 1/4 cup fresh lemon juice
- 2 teaspoons honey
- 2 teaspoons salt
- 3/4 teaspoon freshly ground black pepper
- 1 cup extra-virgin olive oil
Source: via Minoo
The main dish which Colleen prepared for the South Arm Seniors Kitchen is Chicken and Wholewheat Pasta with Creamy Walnut Sauce.
Walnuts offer us a dose of protein, calcium, and fiber among other nutrients. Walnut also contains Omega-3 fatty acid. However, walnut is high in calories and should be limited to a small handful.
- 1/3 cup walnuts
- 1 clove garlic, peeled
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- pinch of cayenne pepper
- 1/3 cup reduced sodium chicken broth
- 3 tablespoons finely chopped fresh parsley
- 1 teaspoon lemon juice
- 1 teaspoon olive or walnut oil
- 1/2 pound skinless, boneless chicken breast, cut into 1/2-inch pieces
- 1 1/2 cups wholewheat pasta
- 1 cup small broccoli florets
- 1/2 red pepper, cut into thin strips
Source: via Colleen
Makes 4 servings
The main course for the South Arm Community Kitchen is a Classic Lasagna.
Lasagna noodle is a wide and flat type of pasta.
Kids will love this cheesy Classic Lasagna. It is great for pot luck.
- 12 lasagna noodles
- 1 tub (475g) extra smooth ricotta cheese
- 2 eggs
- 1 pinch pepper
- 3 cups shredded mozzarella cheese
- 1 cup grated Parmesan cheese
- 2 tablespoons olive oil
- 2 onions, diced
- 1 rib celery, diced
- 1 carrot, diced
- 4 cloves garlic, minced
- 1 1/2 pounds lean ground beef
- 1/3 cup tomato paste
- 2 cans tomato sauce
- 2 bay leaves
- 3 teaspoons dried oregano
- 1/2 teaspoon ground black pepper
- 2 tablespoons fresh basil or 2 teaspoons dried basil
Source: this recipe is adapted from Canadian Living