All Entries in the "Vegetable" Category
Grilled Coconut Kale
This another recipe from Vij’s Elegant and Inspired Indian Cuisine by Vikram Vij & Meeru Dhalwala which Michelle shared in the South Arm Older Adults Cooking Club.
We started off grilling the Coconut Kale but the kitchen became too smokey and we ended with baking it in the oven.
Ingredients
- 1 pound kale with stem.
- 1 can coconut milk
- 1 teaspoon salt
- 1 teaspoon ground cayenne pepper
- 1 teaspoon paprika
- 1/4 cup lemon juice
Source: this recipe is adapted from Vij’s Elegant and Inspired Indian Cuisine by Vikram Vij & Meeru Dhalwala
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Endive, Arugula and Orange Salad
The South Arm Older Adults Cooking Club met again for another fun cooking session.
Michelle picked this Endive, Arugula and Orange Salad to introduce a vegetable which we seldom use which is endive. Endive has a slight bitter taste which is nicely balanced by the sweet orange and peppery flavor of arugula.
Michelle also pointed out that endive is great to be used as a vessel to serve food.
Ingredients
- 2 medium-size seedless oranges
- 2 tablespoons orange juice
- 2 tablespoons olive oil
- 1 tablespoon white wine vinegar
- 2 teaspoons walnut oil or olive oil
- 1/2 teaspoon grated orange peel
- 4 medium-size heads Belgian endive
- 1 large bunch arugula, ends trimmed
- 1/2 cup walnuts, chopped
Source: this recipe is from Bon Appetit; April 1996
Serves 6
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Cabbage Avocado Slaw
Spring is just a week away and we were facing a few days of gloomy and wet weather. So, Michelle hoped to bring some sun shine to the South Arm Older Adults Kitchen with a Mexican theme kitchen.
The first recipe was Cabbage Avocado Slaw. It’s the season for cabbages and it’s the best time to have some crunchy salad with a touch of creamy avocado.
Ingredients
- 6 cups finely shredded purple and green cabbage
- 1 red, orange or yellow pepper, chopped
- 1 ripe avocado, diced
- 2 tablespoons chopped red onion
- 3 tablespoons lemon juice
- 1/4 cup shelled hemp seeds, optional (or other seeds like pumpkin seeds, sesame seeds, etc)
- 3 tablespoons chopped cilantro leaves
- 1/4 teaspoon sea salt
Source: Health Starts Here Recipe, Whole Foods
Instructions
- Toss all ingredients together in a large bowl.
- Stir until avocado is creamy throughout.
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Assorted Fruit Salad with Honey Lime Dressing
Michelle prepared an Assorted Fruit Salad with Honey Lime Dressing in the South Arm Older Adults Cooking Club to promote more consumption of the fruits.
This simple Assorted Fruit Salad is colourful and nutritious.
Ingredients
- assorted fruits
- 1/4 cup honey
- juice from 2 limes
Instructions
- Whisk together the honey and lime juice and pour over assorted fruit.
Source: South Arm Older Adults Cooking Club via Michelle
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Orange and Olive Salad
Michelle shared an Orange and Olive Salad in the South Arm Older Adults Cooking Club.
This beautiful Orange and Olive Salad is pleasing to the eyes. Michelle recommended to use good olives like Kalamata for better flavour.
Ingredients
- 4 small or 3 medium oranges
- 1 small red onion
- 2 tablespoons orange juice
- 1 teaspoon red wine vinegar
- salt and pepper to taste
- 2 tablespoons olive oil
- small black olives, pitted, 4 to 5 per person or larger olives, can be coarsely chopped if desired
Source: The Art of Simple Food by Alice Waters
Serves 4
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Fennel and Celery Salad with Pumpkin Seeds
Michelle, the kitchen facilitator of the South Arm Cooking Club for Seniors tries to introduce new ingredients in the kitchen. We often shop for familiar ingredients and seldom attempt to try ingredients that we never use before.
For this recipe, Michelle brought in fennel bulbs from her garden. The Fennel and Celery Salad with Pumpkin Seeds is crunchy and refreshing. The fennel has a mild licorice flavour.
Pumpkin seeds are a rich source of protein; 1 ounce of seeds has 7 grams of protein. It is a rich source of essential fatty acids (EFAs) which promotes healthy skin and brain power.
This recipe is best prepared with a mandoline to thinly slice the vegetables. But, if you do not have a mandoline, do not let that be an excuse. Just slice as thin as you can.
Ingredients
- 3 celery stalks, slice in an angle into paper-thin slices
- 1 small fennel bulb, trimmed, halved vertically, slice paper=thin
- 1/2 cup fresh Italian parsley leaves, chopped
- 1/4 cup toasted salted pumpkin seeds (pepitas)
- 2 tablespoons olive oil
- 1 tablespoon fresh lemon juice
- 3/4 cup Parmesan cheese shavings (about 1 1/2 ounces)
Source: Epicurious.com
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Nutritional Yeast Salad Dressing on Green Salad
The theme for this South Arm Cooking Club for Seniors Kitchen is Fall Vegetarian Meal featuring some superfoods.
The first superfood is nutritional yeast. I have not heard of nutritional yeast until today.
Here are some facts about nutritional yeast extracted from wikepedia.org which Michelle shared in the kitchen:
- nutritional yeast is deactivated yeast
- source of protein
- usually fortified with B vitamins
- can be used as a cheese substitute in mashed or fried potatoes, tofu
- tasty topping for popcorn
- often used as nutritional support for vegetarians and vegans
- best flavour from Red Star brand
This nutritional yeast dressing is creamy, cheesy and nutty. This dressing is great on spinach or mixed green salad. It lasts for about a week in the refrigerator.
Dressing:
- 3 tablespoons nutritional yeast
- 2 tablespoons water
- 2 tablespoons soy sauce or tamari
- 2 tablespoons cider vinegar or fruit vinegar
- 2 to 3 garlic cloves, crushed
- 1/2 cup neutral vegetable oil (grapeseed, sunflower or canola)
Salad:
- 1 to 2 heads lettuce, chopped and washed
- 2 to 3 carrots, grated
- handful cherry tomatoes, halved
- 1 long cucumber, diced
- seeds or nuts, optional
Source: mintgreenapron.blogspot.ca
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Crustless Swiss Chard Quiche
The second fall recipe which Minoo shared in the South Arm Community Kitchen is a cheesy quiche which kids will enjoy.
This Crustless Swiss Chard Quiche is great for the lunch box. It can be eaten warm or cold.
This recipe is good to use up leftover food. You can use leftover ham, chicken, broccoli or any greens.
Ingredients
- Olive oil for sauteing
- 1/2 bunch Swiss chard
- 2 1/2 cups shredded cheese (we used cheddar)
- 4 eggs
- 1 cup milk
- 2 tablespoons all-purpose flour
- 1/2 teaspoon baking powder
- salt and pepper to taste
Source: via Minoo
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