All Entries in the "Salad" Category

Endive, Arugula and Orange Salad

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.

Ingredients

• 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

Serves 6

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Cabbage Avocado Slaw

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.

Ingredients

• 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

Instructions

1. Toss all ingredients together in a large bowl.
2. Stir until avocado is creamy throughout.

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Assorted Fruit Salad with Honey Lime Dressing

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.

This simple Assorted Fruit Salad is colourful and nutritious.

Ingredients

• assorted fruits
• 1/4 cup honey
• juice from 2 limes

Instructions

• Whisk together the honey and lime juice and pour over assorted fruit.

Source: South Arm Older Adults Cooking Club via Michelle

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Orange and Olive Salad

Michelle shared an Orange and Olive Salad in the South Arm Older Adults Cooking Club.

This beautiful Orange and Olive Salad is pleasing to the eyes. Michelle recommended to use good olives like Kalamata for better flavour.

Ingredients

• 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

Serves 4

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Fennel and Celery Salad with Pumpkin Seeds

Michelle, the kitchen facilitator of the South Arm Cooking Club for Seniors tries to introduce new ingredients in the kitchen. We often shop for familiar ingredients and seldom attempt to try ingredients that we never use before.

For this recipe, Michelle brought in fennel bulbs from her garden. The Fennel and Celery Salad with Pumpkin Seeds is crunchy and refreshing. The fennel has a mild licorice flavour.

Pumpkin seeds are a rich source of protein; 1 ounce of seeds has 7 grams of protein. It is a rich source of essential fatty acids (EFAs) which promotes healthy skin and brain power.

This recipe is best prepared with a mandoline to thinly slice the vegetables. But, if you do not have a mandoline, do not let that be an excuse. Just slice as thin as you can.

Ingredients

• 3 celery stalks, slice in an angle into paper-thin slices
• 1 small fennel bulb, trimmed, halved vertically, slice paper=thin
• 1/2 cup fresh Italian parsley leaves, chopped
• 1/4 cup toasted salted pumpkin seeds (pepitas)
• 2 tablespoons olive oil
• 1 tablespoon fresh lemon juice
• 3/4 cup Parmesan cheese shavings (about 1 1/2 ounces)

Source: Epicurious.com

You can click on the scanned recipe for a larger view.

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Nutritional Yeast Salad Dressing on Green Salad

The theme for this South Arm Cooking Club for Seniors Kitchen is Fall Vegetarian Meal featuring some superfoods.

The first superfood is nutritional yeast. I have not heard of nutritional yeast until today.

Here are some facts about nutritional yeast extracted from wikepedia.org which Michelle shared in the kitchen:

• nutritional yeast is deactivated yeast
• source of protein
• usually fortified with B vitamins
• can be used as a cheese substitute in mashed or fried potatoes, tofu
• tasty topping for popcorn
• often used as nutritional support for vegetarians and vegans
• best flavour from Red Star brand

This nutritional yeast dressing is creamy, cheesy and nutty. This dressing is great on spinach or mixed green salad. It lasts for about a week in the refrigerator.

Dressing:

• 3 tablespoons nutritional yeast
• 2 tablespoons water
• 2 tablespoons soy sauce or tamari
• 2 tablespoons cider vinegar or fruit vinegar
• 2 to 3 garlic cloves, crushed
• 1/2 cup neutral vegetable oil (grapeseed, sunflower or canola)

Salad:

• 1 to 2 heads lettuce, chopped and washed
• 2 to 3 carrots, grated
• handful cherry tomatoes, halved
• 1 long cucumber, diced
• seeds or nuts, optional

Source: mintgreenapron.blogspot.ca

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Kale Slaw with Peanut Dressing

Minoo shared three fall ingredients featured recipes in the South Arm Multi Cultural Community Kitchen.

The first recipe is a Kale Slaw with Peanut Dressing. The texture difference between the whole peanuts, ground peanuts, and pureed peanuts in the sauce is one of the things that makes this slaw so wonderful.

The above is an article that Minoo shared in the kitchen about the interesting culinary uses of Kale. You can click on the image to have a larger view.

Ingredients

• 2 large bunches curly or lacinato kale, about 2 pounds
• 2 red bell peppers, cleaned and cut into fine strips
• 2 carrots, peeled
• 3/4 cup roasted, salted peanuts, divided
• 1/3 cup vegetable oil
• 3 tablespoons cider vinegar
• 1 tablespoon packed light-brown sugar
• 1/2 teaspoon salt
• pinch of red pepper flakes (optional)

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Roasted Beet and Pear Salad

The South Arm Cooking Club for Seniors resumed in September. I missed the first session as I was attending the Multicultural Community Kitchen in Gilmore Park Church. Unfortunately, the schedule collided again.

Michelle Li who facilitates this kitchen always briefs the group before the start of the cooking. In today’s kitchen, she talked about using what is local and in season. The reasons include:

• reduce carbon food print; did you know that the average ingredient in a North American meal travels 1.500 miles from farm to plate?
• support local farmers
• local food is more fresh and more tasty; i.e. they are not bred to last for the long distance travel
• fresh food is more flavourful and more nutritional; nutrients like Vit C, Vit A, etc loose quickly once the food is harvested
• local food tends to have less pesticides that food imported from third world countries
• eat food that is in season when they are peak in nutrients and when they are cheaper

In line with the theme of using local food and food in season, Michelle selected a beet and pear salad.

Ingredients

• 1 bunch beets, trimmed and washed
• 1/4 cup chopped natural hazelnuts (or sliced almonds)
• 3 tablespoons olive oil
• 1 tablespoon minced shallot
• 1 tablespoon lemon juice
• 1 1/2 tablespoons red wine vinegar
• 1/4 teaspoon sugar
• 1/2 teaspoon sugar
• 1 Asian or other pear, cored and julienned
• 3 cups greens (arugula, mache, mixed greens, etc)

Source: this recipe is adapted from epicurious.com

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