Broccoli Apple Salad

The South Arm Women Community Kitchen serves a hearty salad with the hearty lentil and black bean soup.

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This Broccoli Apple Salad comes together with delicious flavours and textures. I like the creamy dressing made with Greek yogurt.

Conversion Tables

Michelle shared the above conversion tables from Marthastewart.com & Gutomna.com as she finds it very useful.

Ingredients

  • 4 cups fresh broccoli florets (about 2 medium heads)
  • 1/2 cup shredded carrots
  • 1/4 cup diced red onion
  • 2 large apples, finely chopped
  • 1/2 cup walnuts pieces
  • 1/2 cup dried cranberries

Creamy dressing ingredients

  • 1/2 cup lite mayonnaise
  • 1/2 cup low fat Greek yogurt
  • 2 tablespoons lemon juice
  • 1 tablespoon sugar
  • 1/4 teaspoon salt
  • 1/8 teaspoon pepper

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Source: adapted from therecipecritic.com

Serves 4 to 6

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Winter Fruit Salad

This is a simple fruit salad made in the South Arm Women Community Kitchen for dessert.

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The pomegranate adds colour and crunch to this wonder Winter Fruit Salad. If pomegranate is not in season, you can substitute it with berries.

Ingredients

  • 2 crisp red skinned apples such as Fuji or Pink Lady, cored and diced
  • 2 firm but ripe pears, cored and diced
  • 2 oranges, peeled, membrane removed from each segment and cut into thirds
  • the arils (seeds) of one pomegranate
  • juice from 1/2 lemon
  • 1 tablepoon honey
  • finely chopped a few fresh mint leaves

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Source: This recipe is adapted from foodista.com

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Arugula Salad with Shaved Parmesan

Michelle served a side of Arugula Salad with Shaved Parmesan to go with the hearty vegetarian quinoa chili.

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The slightly bitter arugula is a great compliment to the hearty chili.

Ingredients

  • 1/4 cup red wine vinegar
  • 1 teaspoon Dijon mustard
  • 1 teaspoon sugar
  • 1/2 teaspoon salt
  • freshly ground black pepper
  • 1 clove garlic, peeled and smashed on a cutting board with the side of a knife, or more to taste
  • 1/2 cup extra-virgin olive oil
  • 12 ounces fresh arugula, washed and dried
  • 2 ounces shaved Parmesan

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Source: this recipe is adapted from Emeril Legasse, 2004

Cook’s note: this recipe makes approximately 3/4 cup vinaigrette. Any remaining vinaigrette will keep for up to 2 weeks stored in a non-reactive container in the refrigerator.

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Raw Baby Kale Salad with Apples, Sunflower Seeds and Lemon Dijon Vinaigrette

The South Arm Older Adults Community Kitchen made a Raw Baby Kale Salad with Apples, Sunflower Seeds, and Lemon Dijon Vinaigrette as a side dish to serve along with the Greek Bean Soup, Fassolada.

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Adding seeds to salad is a great way to add proteins to our diet.

Ingredients

  • 5 oz. mixed baby kale leaves (or use Red Russian Kale leaves, chopped)’
  • 1 large apple (like Honeycrisp)
  • 1/4 cup dry-roasted sunflower seeds

Dressing

  • 2 teaspoons freshly squeezed lemon juice
  • 2 teaspoons Dijon mustard
  • 2 teaspoons honey (or Agave nectar)
  • 1 teaspoon white balsamic vinegar (or any mild white vinegar)
  • 2 tablespoons + 1 teaspoon extra virgin olive oil

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Instructions

  1. If you can’t find the mixed baby kale leaves, Michelle highly recommend Red Russian Kale for this salad instead of other kale varieties. If using Red Kake, cut away the rib in each leaf and chop the kale into bite-sized pieces. The baby kale does not need to be chopped. Whichever kale you use, if it is even a little bit wilted, you can crisp it in a salad spinner with very cold water and then spin dry (or with paper towels, until it’s very dry).
  2. To make the dressing, mix together the white balsamic vinegar, lemon juice, Dijon mustard, and sweetener and then whisk in the olive oil.
  3. Core the apple, cut into slices, and cut each slice into chunks. Put apple pieces in a small bowl and toss with about half the dressing, making sure each piece of the apple is coated with dressing.
  4. Put the kale into a bowl large enough to hold all the salad, add the rest of the dressing and toss to coat. (If you don’t like much dressing, you may not need to use all). Add the apples coated with dressing and sunflower seeds and toss again.

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Red Cabbage Salad with Dates and Mandarin Oranges

The theme for this South Arm Older Adults Community Kitchen is to incorporate more vegetables and fruits into our diets.

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The dates adds sweetness to the salad while the Mandarin oranges add juiciness to it. The original recipe uses Kumquat but since Michelle could not find them in the groceries store, she replaced it with Mandarin oranges. Kumquat will gives it a more citrusy taste as you consumed the peel too.

Ingredients

  • 1 tablespoon red vinegar
  • 1 tablespoon lemon juice
  • salt and pepper to taste
  • 4 tablespoons olive oil
  • 2 tablespoons Greek yogurt or heavy cream
  • 1 small red cabbage
  • 4 dates (medjool are great) or a handful of raisins
  • 4 kumquats or orange segments
  • handful of minced parsley

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Source: this recipe is adapted from The Art of Simple Food II

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Spinach Salad with Pumpkin Seeds

The South Arm Older Adults Community Kitchen had this simple Spinach Salad with Pumpkin Seeds to go with the 30 Clove Garlic Soup and Soda Bread.

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Spinach has an extremely high nutritional value and is rich in antioxidants. It is a good source of Vitamin A, B2, C and K and also contains magnesium, manganese, folate, iron, calcium and potassium.

1/4 cups of pumpkin seeds provides 46% of the daily recommended value for magnesium, 29% of iron, 52% of manganese and 24% of copper. Pumpkin seeds also are a good source of zinc, with 17% of daily recommended value.

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You can click on the package nutritional facts to have a larger view.

Ingredients

  • 1 packagesof ready to use baby spinach
  • pumpkin seeds for topping

Spinach Salad Dressing

  • 1 tablespoon minced shallot or crushed garlic
  • 3 tablespoons olive oil
  • 1 tablespoon good quality balsamic vinegar
  • 3/4 teaspoons Dijon mustard
  • 1/1 to 1 teaspoon honey or agave syrup
  • 1/8 teaspoon sea salt
  • ground pepper

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Source: mintgreenapron.blogspot.com

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Greek Salad

The South Arm Older Adults Cooking Club resumed for the Fall session.

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Michelle prepared a menu fills with whole food of local produce, brown rice and chicken.

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The salad for the day is Greek Salad using local fresh produce like tomatoes, cucumber and green pepper. The fresh basil is from Michelle’s garden.

Ingredients

  • 1 long English cucumber, cut in half lengthwise, remove seeds if necessary and chopped
  • 1 red onion, chopped
  • 1 green pepper, chopped
  • 4 roma tomatoes, chopped
  • 2 green onions, chopped
  • handful of kalamata olives
  • 1/2 cup crumbled feta cheese

Dressing

  • 2 tablespoons red wine vinegar
  • 1/3 cup olive oil
  • 1/2 teaspoon dried basil or 1 tablespoon chopped fresh basil
  • 1/4 teaspoon dried oregano
  • 1/4 teaspoon each salt and pepper
  • optional;  1 garlic clove, minced

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Romaine Salad with Lemon Caper Dressing

Michelle prepared a salad to go with the Pasta with No Cook Sauce for the South Arm Older Adults Cooking Club.

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We left out the radicchio from the recipe because it’s not in season.

Tips:

  • You can store the salad mix and dressing separately and mix a smaller portion just before serving. It should last several days in a plastic bag in the fridge.
  • If you are making your own salad mixes in ziploc bags, or cutting up lettuce ahead of time, place a paper towel in the ziploc bag. It reduces moisture and you can keep the greens from wilting for several days if stored this way.

Ingredients

  • 6 cups chopped Romaine lettuce
  • 2 cups shredded radicchio or thinly shredded cabbage
  • 1 small sweet onion (red or white), thinly sliced
  • 1/2 cup crumbled feta cheese
Dressing:
  • 2 tablespoons minced fresh parsley
  • 2 tablespoons minced sweet onion
  • 4 tablespoons olive oil
  • 2 tablespoons lemon juice
  • 1 teaspoon drained, rinsed capers
  • 1/4 teaspoons each; salt and pepper
  • 1/4 teaspoons sugar

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Source: this recipe is adapted from Canadian Living: Eat Right

Makes 8 side salads

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Mixed Greens with Orange Chive Dressing

The South Arm Older Adults Cooking Club served the Pasta with Veggie Confetti with a Mixed Greens salad.

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This Mixed Greens with Orange Chive Dressing has a refreshing summer feel.

Ingredients

  • 3 oranges
  • 3 tablespoons olive oil
  • 1 tablespoon chopped chives
  • 1/2 teaspoon dijon mustard
  • 1/4 teaspoon each salt and ground black pepper
  • half bulb fennel, cored
  • 5 cups mixed salad greens, washed and dried

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Fennel bulb is actually called “Florence Fennel” and is a crisp vegetable that can be sauteed, stewed, braised, grilled or eaten raw. They are used for garnishes or can add flavour to salads. It is high in Vitamin C, fiber and potassium.

Source: Canadian Living: Eat Right, Tasty Recipes for Every Diet

Makes 6 servings

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Apple Romaine Salad with Candied Pecans

The South Arm Older Adults Cooking Club celebrated Earth Day with a vegetarian menu.

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Michelle, the facilitator shared an Apple Romaine Salad with Candied Pecans from food.com.

Ingredients

  • 1-2 heads romaine lettuce, sliced moderately thin
  • 3/4 cup candied pecans
  • 1/2 cup blue cheese (we used feta cheese)
  • 1 cup apple, diced

Dressing

  • 1/4 cup apple juice
  • 1/4 cup olive oil
  • 1 small red onion, diced fine
  • 1 bunch chives, chopped fine
  • 1 1/4 apples, grated
  • 1/2 lemon, zested and juice squeezed out
Candied Pecans
  • 2 cups pecan halves
  • 4 tablespoons butter, salted
  • 4 tablespoons brown sugar

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Source: food.com

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