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
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 South Arm Older Adults Cooking Club met again for another fun cooking session.
Michelle picked this Endive, Arugula and Orange Salad to introduce a vegetable which we seldom use which is endive. Endive has a slight bitter taste which is nicely balanced by the sweet orange and peppery flavor of arugula.
Michelle also pointed out that endive is great to be used as a vessel to serve food.
- 2 medium-size seedless oranges
- 2 tablespoons orange juice
- 2 tablespoons olive oil
- 1 tablespoon white wine vinegar
- 2 teaspoons walnut oil or olive oil
- 1/2 teaspoon grated orange peel
- 4 medium-size heads Belgian endive
- 1 large bunch arugula, ends trimmed
- 1/2 cup walnuts, chopped
Source: this recipe is from Bon Appetit; April 1996
Spring is just a week away and we were facing a few days of gloomy and wet weather. So, Michelle hoped to bring some sun shine to the South Arm Older Adults Kitchen with a Mexican theme kitchen.
The first recipe was Cabbage Avocado Slaw. It’s the season for cabbages and it’s the best time to have some crunchy salad with a touch of creamy avocado.
- 6 cups finely shredded purple and green cabbage
- 1 red, orange or yellow pepper, chopped
- 1 ripe avocado, diced
- 2 tablespoons chopped red onion
- 3 tablespoons lemon juice
- 1/4 cup shelled hemp seeds, optional (or other seeds like pumpkin seeds, sesame seeds, etc)
- 3 tablespoons chopped cilantro leaves
- 1/4 teaspoon sea salt
Source: Health Starts Here Recipe, Whole Foods
- Toss all ingredients together in a large bowl.
- Stir until avocado is creamy throughout.
Michelle prepared an Assorted Fruit Salad with Honey Lime Dressing in the South Arm Older Adults Cooking Club to promote more consumption of the fruits.
- assorted fruits
- 1/4 cup honey
- juice from 2 limes
- Whisk together the honey and lime juice and pour over assorted fruit.
Source: South Arm Older Adults Cooking Club via Michelle
Michelle shared an Orange and Olive Salad in the South Arm Older Adults Cooking Club.
- 4 small or 3 medium oranges
- 1 small red onion
- 2 tablespoons orange juice
- 1 teaspoon red wine vinegar
- salt and pepper to taste
- 2 tablespoons olive oil
- small black olives, pitted, 4 to 5 per person or larger olives, can be coarsely chopped if desired
Source: The Art of Simple Food by Alice Waters