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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.

Ingredients

  • 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.

Ingredients

  • 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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Kale, Apple and Dates Salad

The South Arm Older Adults Cooking Club harvested some baby kale from the garden for salad.


We picked the leaves from the bottom of the kale. Kale is a hardy plant and it will survive the mild winter here. Michelle had a kale plant in her garden which lasted 3 years and it grew to 5 feet tall before it toppled.

Ingredients

  • 1 bunch kale, ribs removed, leaves very thinly slice (if baby kale, just remove the ribs)
  • 3 tablespoons fresh lemon juice
  • 2 tablespoons extra-virgin olive oil
  • kosher salt to taste
  • 1/4 cup dates, seeds removed, cut into slivers
  • 1 Honeycrisp apple, cut into thin matchsticks
  • 1/4 cup slivered almonds
  • 1 ounce pecorino, finely grated (1/4 cup), optional
  • freshly ground black pepper

Source: Foodnetwork.com

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Simple Sauteed Chard

Michelle shared another not so common vegetable in the South Arm Older Adults Cooking Club; Chard.

Chard really tends to cook down significantly, so start with a huge pile of greens.

Ingredients

  • 2 large bunches of chard
  • 1 tablespoon olive oil
  • 1/2 small onion, finely chopped
  • 1 to 2 cloves garlic, minced
  • 3/4 teaspoon dried thyme leaves (not the powdered version)
  • 1/2 teaspoon salt or more to taste
  • 2 tablespoons ketchup (or a touch of tomato sauce or a tomato, chopped)
Notes on preparing chard:
Let chard soak in water for a few minutes and swish around to remove debris. Rinse.
Rip stems from leaves. Separate into stems and leaves. Finely cut stems. Roughly chop leaves.
Cooking the stems for a few minutes before the leaves makes them much more tender. Small, tender chard stems do not need this treatment and can be roughly chopped and cooked with the greens.
Source: South Arm Older Adults Cooking Club

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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:

  • 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:

  • 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.

Ingredients

  • 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

Instructions

  • 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.

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Classic Greek Salad

The South Arm Older Adults Cooking Club made a Classic Greek Salad to complement the Spinach Pie with Greek flavorings.

This classic summer salad with olive oil and redwine vinaigratte captures the sunny flavours and colors of the Mediterranean.

Ingredients

  • 1/2 pint cherry tomatoes, halved or 2 large tomatoes, diced
  • 1/2 red onion, sliced
  • 1 medium cucumber, diced
  • 1 green pepper, diced
  • handful of Italian parsley, chopped
  • 1/4 cup extra virgin olive oil
  • 1 1/2 tablespoons red wine vinegar
  • salt and fresh ground pepper, to taste
  • 2 handfuls kalamata olives, pitted (we omitted this)
  • 8 ounces feta cheese, crumbled or cubed

Source: In the Kitchen with Stefano Faita

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Butter Lettuce Salad with Gruyere and Walnuts

Michelle shared a Butter Lettuce Salad with Gruyere and Walnuts recipe at the South Arm Older Adults Cooking club.

From BestHealthMag.ca:

A diet rich in walnuts and walnut oil may help the body deal better with stress. Research published last year in the Journal of the American College of Nutrition found that walnuts and walnut oil lowered both resting blood pressure and blood pressure responses to stress in the  laboratory. The researchers said the study shows that a dietary change could help our bodies better respond to stress.

Ingredients

  • 1/4 cup walnuts
  • 1 head butter lettuce
  • 1 teaspoon dijon mustard
  • 2 1/2 teaspoons red wine vinegar
  • 3 tablespoons olive oil
  • 2 oz gruyere cheese, diced
  • 1 tablespoon chopped chives
  • salt and pepper to taste

Source: this recipe is adapted from The Art of Simple Food II, by Alice Waters

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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.

Ingredients

  • 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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