Michelle shared a Butter Lettuce Salad with Gruyere and Walnuts recipe at the South Arm Older Adults Cooking club.
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.
- 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
Michelle shared a Raita recipe from My Father’s Daughter by Gwyneth Palthrow as a side dish in the Indian inspired meal at the South Arm Older Adults Kitchen.
Raita can be eaten like a salad if you use less yogurt, as a dip or as a way to tame the spice in curries.
- 1 large English cucumber, peeled, seeds removed, finely diced or grated
- 4 tablespoons peeled and finely chopped red onion, optional
- 1 tablespoon finely sliced fresh mint or cilantro
- 1 cup plain yogurt
- a few grinds of black pepper
- 1/2 teaspoon salt
- pinch of cumin, optional
Yogurt has calcium and protein and is great for your digestive system.
- Combine all the ingredients together in a bowl and stir.
Minoo also prepared a salad to go with the Roasted Red Pepper Soup and Tamale Pie.
This Lemon Garlic Sesame Salad is simple to prepare and the dressing will be good in the refrigerator for a week.
- 1 head leafy lettuce (we used Romaine)
- 1 can mandarin sections
- 1/4 cup slivered almonds
- 2 teaspoons toasted sesame seeds
- 1/3 cup olive oil
- 2 garlic cloves, minced
- juice of one whole lemon
- 2 teaspoons granulated sugar
- 1/2 teaspoon salt
Source: South Arm Multicultural Community Kitchen
Minoo also shared with us some tips on food safe. The tips are very useful, whether applying in our home or cooking for others.
You can click on the images above to have a larger view.
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