The Big Italian Salad made in South Arm Women Community Kitchen uses oregano, Italian parsley and basil for flavouring.
Ingredients for Dressing
- 1 cup loosely packed fresh Italian parsley, roughly chopped.
- 10 big leaves fresh basil
- 1/4 teaspoon dried oregano
- 2 cloves garlic, peeled
- 1/4 cup red wine vinegar
- 3/4 cup extra virgin olive oil
- 3/4 teaspoon salt
- 1/4 teaspoon ground black pepper
- 1 1/2 teaspoons honey
For the Salad
- 1 large head Romaine lettuce, washed, dried and cut into large, bite-sized pieces
- 1 large red bell pepper, chopped
- 1 cup chopped hothouse cucumbers
- 1 large carrot, peeled into ribbons
- handful grape tomatoes, halves
- handful pitted olives
- Ricotta or Feta cheese, crumbled ; to taste
Source: Jennifer Segal, onceuponachef.com
Michelle served a Celery, Apple and Strawberry Salad with Coconut Yogurt along with the Quinoa Enchilada Casserole.
This salad can be served as a snack, dessert or stuffed in a pita with your choice of protein (eg. tempeh, chicken, or tuna) as a meal. The celery adds a lot of crunch to this salad.
- 2 cups chopped celery
- 2 cups chopped apple (recommend Golden Delicious)
- 1 cup chopped strawberries
- 1/2 cup plain yogurt
- 1 tablespoon shredded coconut (sweetened or unsweetened)
- 1 tablespoon orange or pineapple juice
- sprinkle of sea salt to taste (optional)
- Mix all ingredients together in a bowl.
- Refrigerate for 1 hour prior to serving.
Michelle also shared the following article related to apple from http://www.besthealthmag.ca
In 2004, USDA scientists investigated over 100 foods to measure their antioxidant concentration per serving size. Two apples – Red Delicious and Granny Smith ranked 12th and 13th respectively. Antioxidants are disease-fighting compounds. Scientists believe these compounds help prevent and repair oxidation damage that happens during normal cell activity. Apples are also full of a fiber called pectin. A medium sized apple contains about 4 grams of fiber. Pectin is classed as a soluble, fermentable and viscous fiber, a combination that gives it a huge list of health benefits.
Michelle prepared a Mexican theme meal for this South Arm Women Community Kitchen.
The first recipe is a Creamy Cilantro Lime Slaw. For this slaw recipe, Michelle used purple cabbage because it has more nutritional value than green cabbage. Although it’s a creamy dressing, the tanginess of the lime juice makes this salad very refreshing.
- 1 small head purple cabbage, shredded
- 1 heaping teaspoon kosher salt
- 1 large handful cilantro, chopped
- 3 to 4 large scallions, thinly sliced
- 1 large jalapeno, stem and seeds removed, minced (optional)
- 1/2 cup honey Greek yogurt (we substituted with plain yogurt with added honey)
- 1/2 cup mayonnaise
- 3 tablespoons fresh lime juice (from one large lime)
- 1 teaspoon lime zest (from that same lime)
- 2 cloves garlic, minced
- 1/2 teaspoon cumin
- pepper to taste
Source: this recipe is adapted from selfproclaimedfoodie.com, Krissy Allori
Yields: 8 servings
The South Arm Women Community Kitchen serves a hearty salad with the hearty lentil and black bean soup.
This Broccoli Apple Salad comes together with delicious flavours and textures. I like the creamy dressing made with Greek yogurt.
Michelle shared the above conversion tables from Marthastewart.com & Gutomna.com as she finds it very useful.
- 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
Source: adapted from therecipecritic.com
Serves 4 to 6
This is a simple fruit salad made in the South Arm Women Community Kitchen for dessert.
The pomegranate adds colour and crunch to this wonder Winter Fruit Salad. If pomegranate is not in season, you can substitute it with berries.
- 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
Source: This recipe is adapted from foodista.com
Michelle served a side of Arugula Salad with Shaved Parmesan to go with the hearty vegetarian quinoa chili.
The slightly bitter arugula is a great compliment to the hearty chili.
- 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
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.
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.
Adding seeds to salad is a great way to add proteins to our diet.
- 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
- 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
- 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).
- To make the dressing, mix together the white balsamic vinegar, lemon juice, Dijon mustard, and sweetener and then whisk in the olive oil.
- 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.
- 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.
The theme for this South Arm Older Adults Community Kitchen is to incorporate more vegetables and fruits into our diets.
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.
- 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
Source: this recipe is adapted from The Art of Simple Food II
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.
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.
You can click on the package nutritional facts to have a larger view.
- 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
The South Arm Older Adults Cooking Club resumed for the Fall session.
Michelle prepared a menu fills with whole food of local produce, brown rice and chicken.
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.
- 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
- 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