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Strawberries with Minted Yogurt

For the heart smart theme meal, Michelle shared Strawberries with Minted Yogurt as dessert. This tangy, mint-infused yogurt makes a refreshing topping for fresh summer strawberries.

Strawberries boast fiber, have more Vitamin C than any other berry. 1 cup of fresh whole strawberries has a respectable 35 micrograms of folate, the powerful Vitamin B that creates normal red blood cells and is crucial for prenatal development. The anthocyanidins found in these ruby mouthfuls also help protect against heart disease.

Ingredients

  • 1/2 cup non-fat plain yogurt
  • 1/2 cup buttermilk
  • 1 tablespoon sugar
  • 1 1/2 teaspoons chopped mint
  • 1/8 teaspoon vanilla extract
  • 3 cups sliced strawberries

Source: Eatingwell.com

Serves 4.

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Rice Pilaf

To complete the Greek meal, Michelle shared a simple Rice Pilaf recipe in the South Arm Older Adults Cooking Club.

Give plain rice a kick by adding a little chopped onion and chicken broth. Stir in some fresh herbs before serving adds extra flavour to the Rice Pilaf.

Ingredients

  • 2 teaspoons olive oil
  • 1 small onion, chopped
  • 1 cup long grain rice
  • 2 cups reduced-sodium chicken broth

Source: www.eatingwell.com

Serves 4

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Tzatziki Sauce

The South Arm Older Adults Cooking Club made a Tzatziki Sauce for the Greek theme meal.

Tzatziki sauce is a great with the Greek Chicken or pita chips.

Ingredients

  • 1/3 cup peeled, finely chopped cucumber
  • 1/3 cup low fat yogurt
  • 3 tablespoons low fat sour cream
  • 2 teaspoons minced fresh dillweed (or 1 teaspoon dried)
  • 2 teaspoons lemon juice
  • 1 garlic clove, minced
  • 1/8 teaspoon salt
  • 1/8 teaspoon ground black pepper

  • Combine all ingredients and mix well.

Source: Healthy Family Meals, American Heart Association

 

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Veggie Swords

The South Arm Older Adults Cooking Club served “Its Greek to Me” Chicken with Veggie Swords.

These Veggie Swords are great on the BBQ too although we broiled them in the oven.

Ingredients

  • 8 cherry tomatoes
  • 1 medium zucchini, halved lengthwise and each half cut into 8 pieces
  • 1/2 medium onion, cut and separated to get 16 pieces
  • 1 1/2 tablespoons olive oil
  • 1 1/2 tablespoons lemon juice
  • 3/4 teaspoon fresh chopped rosemary
  • 1/2 medium garlic clove, minced
  • 1/8 teaspoon salt

Source: Healthy Family Meals, American Heart Association

Serves 4, 1 kebab each

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“Its Greek to Me” Chicken

The South Arm Older Adults Cooking Club met again at the South Arm Community Center.

Michelle prepared the above menu for a heart smart cooking session.

The main dish is “Its Greek to Me”  Chicken.

Ingredients

  • 1 pound chicken tenders (we substitute with chicken breast, cut into 3 strips as Michelle cannot find chicken tenders)
  • 1 teaspoon dried oregano
  • 1 teaspoon ground cumin
  • 1 teaspoon onion powder (we substitute with garlic powder as onion powder is not in the pantry)
  • 1/2 teaspoon paprika
  • 1/8 teaspoon cayenne
  • 1/8 teaspoon salt
  • 3 tablespoons fresh lemon juice
  • 2 teaspoon olive oil
  • 2 garlic cloves, minced

Source: Healthy Family Meals, American Heart Association

Serves 4

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Fried Banana Plantain (Makemba)

Marianne served the Roasted Tilapia with a side dish of Fried Banana Plantain at the South Arm Multicultural Community Kitchen.

These Fried Banana Plantain has the texture that is similar to fried yuka.

Ingredients

  • plantain
  • salt to taste
  • ginger and garlic paste

Source: Marianne

Marianne, thank you for sharing in the South Arm Multicultural Community Kitchen.

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Roasted Tilapia top with Sweet Bell Peppers (Mbisi)

Minoo invited me back to the South Arm Multicultural Community Kitchen as there is a participant from Congo sharing a couple of recipes from her home country.

Marianne shared a Roasted Tilapia recipe in the kitchen. Marianne has been in Canada for five years; the first four years in Ontario and the last year in BC. She enjoys the milder weather of British Columbia.

Marianne (third from left) is planning to attend cooking school here and she joins the community kitchen to gain experience working in the kitchen.

Ingredients

  • tilapia (Marianne had prepared 5 to 6 fish for the kitchen)
Marinate
  • 1 teaspoon garlic and ginger paste
  • 1/4 teaspoon ground black pepper
  • 3 teaspoons paprika
  • 2 cubes Maggi seasoning
  • 1 teaspoon ground nutmeg
  • 2 teaspoons Mustard Mesquite seasoning
  • 3 sweet peppers, cut into strips
  • 4 roma tomatoes, cut into chunks
  • 1 onion, cut into rings
  • salt to taste
  • 1 lemon for juice
  • vegetable oil

Source: Marianne

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Feta and Roasted Red Pepper Dip with Pita Chips

Michelle also shared a snack recipe in the South Arm Older Adults Cooking Club.

These crispy pita chips with Feta and Roasted Red Pepper Dip made an amazing snacks. Michelle also suggested that the dip is good to be used on pasta like a pesto.

Ingredients

  • 2 medium red bell peppers
  • 2 tablespoons olive oil
  • 8 ounces crumbled feta cheese (about 1 1/2 cups)
  • 1 bag of whole wheat pita bread

Source: this recipe is adapted from chow.com

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