Romaine Salad with Lemon Caper Dressing

Michelle prepared a salad to go with the Pasta with No Cook Sauce for the South Arm Older Adults Cooking Club.


We left out the radicchio from the recipe because it’s not in season.


  • You can store the salad mix and dressing separately and mix a smaller portion just before serving. It should last several days in a plastic bag in the fridge.
  • If you are making your own salad mixes in ziploc bags, or cutting up lettuce ahead of time, place a paper towel in the ziploc bag. It reduces moisture and you can keep the greens from wilting for several days if stored this way.


  • 6 cups chopped Romaine lettuce
  • 2 cups shredded radicchio or thinly shredded cabbage
  • 1 small sweet onion (red or white), thinly sliced
  • 1/2 cup crumbled feta cheese
  • 2 tablespoons minced fresh parsley
  • 2 tablespoons minced sweet onion
  • 4 tablespoons olive oil
  • 2 tablespoons lemon juice
  • 1 teaspoon drained, rinsed capers
  • 1/4 teaspoons each; salt and pepper
  • 1/4 teaspoons sugar


Source: this recipe is adapted from Canadian Living: Eat Right

Makes 8 side salads


Continue Reading Romaine Salad with Lemon Caper Dressing

Pasta with No Cook Sauce

Summer is approaching. Michelle shard this easy summer recipe in the South Arm Older Adults Cooking Club for days that you do not like spending a long time in the kitchen.


This Pasta with No Cook Sauce is perfumed with basil. Fresh herbs are like nature’s pharmacy. Add them to meals to add depth of flavour and to boost your intake of healthy foods.


Basil is one of the favourites among herbs because it has so many uses. Everything from soups to sandwiches can be made simply better with the addition of its fresh, pungent leaves. It also has been found to contain oils and flavonoids that protect the body from illness and infection. Very small concentrations can kill harmful bacteria, but still be very beneficial, even preventing atherosclerosis, heart attacks, and stroke.


  • 1 pound dried whole wheat pasta (linguini, spaghetti, etc.)
  • 6 large tomatoes
  • 1/2 cup chopped basil
  • 4 tablespoons olive oil
  • 2 garlic cloves, minced
  • 1 teaspoon salt
  • 1/4 teaspoon ground pepper
  • 1/2 cup Parmesan cheese


Source: this recipe is adapted from Healthy Family Meals

Serves 6 to 8

Continue Reading Pasta with No Cook Sauce

Fresh Blueberry Pie

For dessert, Michelle shared a Fresh Blueberry Pie. Blueberries are in season locally in June.


This fresh Blueberry Pie is best served with whipped cream.

Blueberry Health Benefits: information provided by the North American Blueberry Council

  • Fresh blueberries contain antioxidants called anthocyanins, the pigments responsible for the blue color of blueberries. Antioxidants are important because they appear to be at least partially responsible for lowering the risk of cancer and heart disease. Antioxidants do this by protecting the body’s blood vessel walls, making them more resistant to damage caused by oxidation.
  • Antioxidants also seem to have a role in delaying the aging process. Fresh blueberries contain 15 different anthocyanins, as well as other antioxidants like Vitamin C.
  • Research indicates that adding half cup of fresh blueberries to an average daily variety of fruits and vegetables consumed by an individual would essentially double the body’s antioxidant level.
  • Fresh blueberries are rich in Vitamin C and naturally low in fat, cholesterol and sodium.
  • Fresh blueberries contain iron, potassium and other important minerals, and are a good source of dietary fiber.
  • 1 pie crust, homemade or store-bought
  • fresh blueberries, washed and dried to fill pie shell
  • whip cream
Blueberry Glaze
  • 1 cup additional fresh blueberries
  • 1/2 cup water
  • 3/4 cup sugar
  • 2 tablespoons cornstarch
  • 2 tablespoons lemon juice


Source: via South Arm Older Adults Cooking Club

Continue Reading Fresh Blueberry Pie

Baked Zucchini Sticks with Sweet Onion Dip

Michelle served the Chicken Tortilla Soup with a side of Baked Zucchini Sticks with Sweet Onion Dip.


This is a guilt-free way to enjoy the crunchy outside (and tender inside)  of a restaurant-style zucchini stick.



  • 1 tablespoon butter
  • 1 medium sweet onion, about 1/2 pound, peeled and sliced
  • 2 tablespoons cider vinegar
  • 2 tablespoons honey
  • 1 tablespoon prepared mustard
  • 1 cup mayonnaise
  • salt and pepper to taste


Zucchini Sticks

  • 3 medium zucchini, unpeeled, cut into 3″ long stick
  • 1 tablespoon salt
  • 1 cup coarse, dry bread crumbs (e.g. Panko)
  • scant 1/2 cup freshly grated Parmesan cheese
  • 1 tablespoon mixed Italian herbs (we used garlic powder and dried Thyme)
  • 1/2 cup egg substitute or 2 large eggs; or 3 egg whites, lightly beaten
  • Olive oil spray
Source: King Arthur Flour


Continue Reading Baked Zucchini Sticks with Sweet Onion Dip

Chicken Tortilla Soup

Michelle shared 3 recipes in the South Arm Older Adults Cooking Club.


The main course is Chicken Tortilla Soup; adapted from Healthy Family Meals, AHA. This is a one pot meal which is loaded with vegetables and complete with protein from the chicken and black beans while the tortilla chips provide the carbohydrate. This is a hearty soup for summer.


  • cooking oil
  • 1 pound chicken tenders or chicken breast, cut into bite-sized pieces; half the amount if you substitute with a can of black beans (rinse and drain)
  • 1 medium green pepper, diced
  • 1 rib celery, diced
  • 1/2 onion, chopped
  • 2 garlic cloves, minced
  • 1 fresh jalapeno, optional
  • 2 roma tomatoes, diced
  • 28oz low sodium chicken broth
  • 1/2 cup frozen corn kernels
  • 1/2 cup fresh cilantro, chopped
  • juice of 1 lime
  • 1 teaspoon chili powder
  • 1 teaspoon ground cumin
  • 1/2 cup baked tortilla chips
  • 1 avocado, peel, pit remove and slice
  • 1/4 cup shredded cheese


Source: adapted from Healthy Family Meals, AHA


Continue Reading Chicken Tortilla Soup

Lunch Special from Meishan Restaurant at Crystal Mall

Ben brought me to one of his recent favourite lunch place at Crystal Mall for lunch on a Saturday. We went alone because the boys slept in on weekend.


Meishan is not busy even on week day. Perhaps there are lots of cheaper alternative at the food court.


We were there quite early, about 11:00AM and we were their first customers of the day.


We ordered from their lunch special which is $7.95. The above is Stir-fried Sliced Pork with Tofu and Cabbage. There is a side of spicy vinegarish cold bean sprout.  The amount of rice was humongous; at least 2 regular bowls of rice. (more…)

Continue Reading Lunch Special from Meishan Restaurant at Crystal Mall