Garlic Parmesan Roasted Broccoli

The South Arm Women Community Kitchen serves a side dish of Garlic Parmesan Roasted Broccoli with the Beef Stew with Noodles.


These roasted broccoli flowerets come together with just few minutes of preparation time. It’s the perfect and easiest side dish to any meal.

Broccoli Health Benefits from Medical News Today

Broccoli contains high level of fiber (both soluble and insoluble) and is a rich source of vitamin C.

In fact, just a 100 gram serving of broccoli will provide you with more than 150% of your recommended daily intake of vitamin C, which in large doses can potentially shorten the duration of the common cold.

Broccoli is also rich in vitamin A, iron, vitamin K, B-complex vitamins, zinc, phosphorus and phyto-nutrients.

Phyto-nutrients are compounds which lower the risk of developing diabetes, heart disease and certain cancers, according to the USDA’s Agricultural Research Service.


  • 24 ounces (5 cups) broccoli florets
  • 3 tablespoons olive oil
  • 4 cloves garlic, minced
  • salt and freshly ground black pepper to taste
  • 1/4 cup grated Parmesan
  • juice of 1 lemon



Source: This recipe is from

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Baked Zucchini Sticks with Sweet Onion Dip

Michelle served the Chicken Tortilla Soup with a side of Baked Zucchini Sticks with Sweet Onion Dip.


This is a guilt-free way to enjoy the crunchy outside (and tender inside)  of a restaurant-style zucchini stick.



  • 1 tablespoon butter
  • 1 medium sweet onion, about 1/2 pound, peeled and sliced
  • 2 tablespoons cider vinegar
  • 2 tablespoons honey
  • 1 tablespoon prepared mustard
  • 1 cup mayonnaise
  • salt and pepper to taste


Zucchini Sticks

  • 3 medium zucchini, unpeeled, cut into 3″ long stick
  • 1 tablespoon salt
  • 1 cup coarse, dry bread crumbs (e.g. Panko)
  • scant 1/2 cup freshly grated Parmesan cheese
  • 1 tablespoon mixed Italian herbs (we used garlic powder and dried Thyme)
  • 1/2 cup egg substitute or 2 large eggs; or 3 egg whites, lightly beaten
  • Olive oil spray
Source: King Arthur Flour

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Veggie Swords

The South Arm Older Adults Cooking Club served “Its Greek to Me” Chicken with Veggie Swords.


These Veggie Swords are great on the BBQ too although we broiled them in the oven.


  • 8 cherry tomatoes
  • 1 medium zucchini, halved lengthwise and each half cut into 8 pieces
  • 1/2 medium onion, cut and separated to get 16 pieces
  • 1 1/2 tablespoons olive oil
  • 1 1/2 tablespoons lemon juice
  • 3/4 teaspoon fresh chopped rosemary
  • 1/2 medium garlic clove, minced
  • 1/8 teaspoon salt


Source: Healthy Family Meals, American Heart Association

Serves 4, 1 kebab each

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Fried Banana Plantain (Makemba)

Marianne served the Roasted Tilapia with a side dish of Fried Banana Plantain at the South Arm Multicultural Community Kitchen.


These Fried Banana Plantain has the texture that is similar to fried yuka.



  • plantain
  • salt to taste
  • ginger and garlic paste


Source: Marianne

Marianne, thank you for sharing in the South Arm Multicultural Community Kitchen.

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Roasted Carrots & Parsnips

In another cooking session for the South Arm Older Adults Community Kitchen, Michelle shared a roasted root vegetables recipe to encourage usage of parsnip which is not a so common root vegetable to some participants.


Michelle shared the nutritional facts about the root vegetables in this recipe:


  • Carrots are an excellent source of beta-carotene, and contain high amount of fiber. Beta carotene is important for eyesight, skin health, and normal growth.
  • Carrots are a good source of fiber, vitamin C and potassium, as well as vitamin B6, folate, and several minerals including calcium and magnesium.


  • Parsnips are a strong scented plant cultivated for its white edible root.
  • Parsnips are a root vegetable related to the carrot family. Parsnips resemble carrots but are paler and have a stronger flavour. In Scotland, parsnips are still known as “white carrots”.
  • Parsnips are a good source of vitamin C and vitamin B which assists in the functioning of the digestive system, skin and nerves.


  • 1 1/2 pounds carrots
  • 1 1/2 pounds parsnips
  • 1 tablespoon olive oil
  • 1/2 teaspoon dried thyme
  • 3/4 teaspoon salt
  • 1/8 teaspoon ground black pepper



  • Preheat oven to 350 degrees.
  • Peel carrots and parsnips. Have them lengthwise, and cut each diagonally into 3/4″ pieces.
  • Toss in bowl with olive oil, thyme, salt and pepper.
  • Spread in a single layer pan, roast for 1 hour to 1 hour and 20 minutes, tossing occasionally.


Eggplant with Miso Topping (Nasu Dengaku)

The side dish which Michelle picked for the Japanese theme meal is Eggplant with Miso Topping (Nasu Dengaku). It was a last minute addition as Michelle found Asian eggplant on sales while she was groceries shopping for the community kitchen.


Eggplant with Miso Topping is Michelle’s favourite dish to order at Japanese restaurants.


  • 3 to 4 Chinese or Japanese eggplants
  • 1 tablespoon sesame oil
  • 1 tablespoon canola or any neutral oil
  • sesame seeds to garnish

Miso Topping

  • 5 tablespoons white miso paste
  • 2 1/2 tablespoons sugar
  • 1 tablespoon mirin
  • 1 egg yolk
  • 1/2 cup water


Source: Let’s Cook Japanese Food by A. Kaneko

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Garden Greens Pakora

Michelle prepared an Indian inspired meal for the South Arm Older Adults Cooking Club upon the request of Jeff who comes from UK.


For appetizer, Michelle shared a baked garden greens pakoras for a healthier version. Serve the garden greens pakora with chutney (next post), yogurt or sour cream.



  • 1 cup chickpea or besan flour
  • 1/2 teaspoon ground coriander
  • 1/2 teaspoon turmeric
  • 1/2 teaspoon garam masala
  • 1/2 to 3/4 teaspoon salt (or to taste)
  • pinch of cayenne pepper (1/16 to 1/8 teaspoon)
  • 2/3 cup cold water
  • 1 tablespoon vegetable oil, melted butter or coconut oil
  • 1 teaspoon lemon juice + 2 tablespoons water, optional
  • mild-flavoured cooking oil for greasing baking pan or frying


  • 1/2 onion, thinly sliced
  • 1 russet potato, peeled and grated (or finely chopped)
  • 1 cup mixed, finely chopped greens (kale, chard, broccoli, cauliflower, etc.)



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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.


  • 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

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Roasted Green Beans with Red Onions and Walnuts

Michelle loves to roast vegetables like cauliflower, kale, green bean, etc as the high heat and short cooking time brings out the caramelization and yet retain the nutrition.


Michelle shared the above Roasted Green Beans with Red Onion and Walnuts in the South Arm Older Adults Kitchen.


  • 1 pound green beans, stem ends snapped off, rinse and pat dry
  • 1/2 medium red onion, cut into 1/2″ thick wedges
  • 1 tablespoon olive oil
  • salt and pepper to taste
  • 1 tablespoon balsamic vinegar
  • 1 teaspoon honey
  • 1 teaspoon minced fresh thyme leaves
  • 2 medium thin-sliced garlic cloves
  • 1/3 cup toasted and chopped walnuts


Source: Cook’s Illustrated

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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.


  • 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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