First, an update of the baked goods sales fund raising at the South Arm Christmas Craft Fair on 16Nov 2013. A total of CAD913 was raised for the Richmond Food Bank. A great thank you for all the volunteers that help to make it happened.
Michelle shared a recipe from her blog in the South Arm Older Adults Cooking Club.
The Winter Confetti Salad is much easier to make if you have a food processor to shred the cabbage. Otherwise, grate the carrots and slice the cabbage really thin.
This recipe makes a big batch. Keep the dressing separate until you are ready to serve. The Winter Confetti Salad will keep for a few days in the refrigerator.
- 1/2 head of green cabbage
- 1/2 head of red cabbage
- 2 carrots
- 1/4 cup chopped flat leaf parsley
- 1/2 cup olive oil
- 1/4 cup white wine vinegar
- 1/2 lemon, juiced
- 2 tablespoons agave syrup or honey, or more to taste
- 1 teaspoon Dijon mustard
- 1/2 teaspoon sea salt
- ground black pepper to taste
- pumpkin seeds, sunflower seeds, dried cranberries or raisins
For salad, Michelle shared an Arugula and Egg Salad in the South Arm Older Adults Cooking Club.
According to Doctoroz.com, the bitter the greens, the better it is for health. Here is an excerpt from Doctoroz.com.
Eating your greens is always detox-friendly. But even better are bitter greens, which must taste bitter in order to get the benefits. And that’s because when you taste bitter foods, like arugula, watercress and dandelion greens, they stimulate the liver to more effectively cleanse and detox the body.
Here’s why; Your taste bids signal what’s coming, and when you eat bitter greens, your gastrointestinal system gets the message to release hormones and digestive enzymes that increase bile flow, metabolize fats, and keep elimination moving smoothly. This helps your body carry the toxins out faster.
Bonus; Practitioners of traditional Chinese medicine also say that eating more bitter greens can help ease sugar cravings. That’s a detox win-win.
Michelle also included the nutritional yeast in this B Vital Salad Dressing prepared in the South Arm Older Adults Cooking Club session. This B Vital Salad Dressing can be used on spring salad mix, chopped up romaine or on steamed vegetables.
Michelle shared some ways to add more vegetables and fruit in our diet:
- try to start meals with a salad
- add at least one or two vegetables to every meal
- add cooked or leftover vegetables to your pasta dishes, either blend into the sauce (e.g. shredded carrot) or add to the pasta itself
- choose more fruit-based desserts; either a piece of fruit, fruit salad or a baked dessert treat with fruit as a component
- 3 tablespoons nutritional flake yeast
- 2 tablespoons water
- 2 tablespoons soy sauce or tamari
- 2 tablespoons apple cider vinegar or other vinegar
- 1 tablespoon crushed garlic (1 to 2 cloves)
- 1/2 cup neutral oil (grapeseed, canola, etc)
Vegetables of your preference
P/S: the cucumber is harvested from the senior garden
The South Arm Older Adults Cooking Club started a new session in September. We welcome back the old members and some new members for another great cooking sessions.
Michelle, the facilitator of the cooking club prepared four recipes for this session. The first recipe is Quick Pesto with Broiled Tomatoes.
The quick pesto consists of nutritional yeast which is a deactivated yeast; sold as a food product. It contains protein, vitamins and fiber. It often is fortified with additional B vitamins.
- 3 cups basil leaves
- 2 cloves garlic
- 1/4 cup pine nuts, sunflower seeds or pumpkin seeds
- 1/4 cup nutritional yeast
- 1/2 cup olive oil
- 4 medium tomatoes, cored and halved crosswise
- 5 tablespoons panko or breadcrumbs
Source: Vegetarian Times
This Superfoods Salad was made for last year’s South Arm fund raiser for the food bank and it was sold out very quickly. Michelle decided to make it at the South Arm Older Adults Cooking Club since it has not be made in the kitchen before.
This Superfoods Salad is good for a few days in the refrigerator. It is great for potluck too. This ecipe makes approximately 8 to 10 servings. For home consumption, it is recommended to halve the recipe.
- 2 cups quinoa, rinsed for a few times
- 3 cups water
- 3/4 cup green lentils (preferably small French green lentils)
- 4 1/2 cups water
- 2 large carrots, grated
- 1/2 bunch kale, finely chopped
- 1/4 bunch parsley, finely chopped
- 1 bell pepper, seeded and finely diced
- 1/4 to 1/2 cup pumpkin seeds
- 1/2 cup extra virgin olive oil
- 1/3 cup lemon juice
- 2 tablespoons dijon mustard
- 1 to 2 garlic cloves, finely minced
- 1 teaspoon salt
- 3/4 teaspoon ground black pepper
Source: via South Arm Cooking Club for Older Adults
Makes approximately 8 to 10 servings.
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
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 epicurious.com.
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
- 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
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