Lemon Pudding Cake

For dessert, Minoo shared this delicious Lemon Pudding Cake recipe at the South Arm Cooking Club for seniors. The recipe somehow did not turn out as it should be as there is a confusion in translating the recipe from metric weight to cup. Nevertheless, I like this slightly cakey recipe.

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The Lemon Pudding Cake is light and lemony. It is a great finish to a meal.

Ingredients

  • 1/4 cup butter
  • 3/4 cup sugar (better if you have vanilla sugar)
  • grated rind and juice of 1 lemon
  • 2 large eggs, separated
  • 1 1/4 cups self-raising flour (we used all-purpose flour)
  • 285 ml milk

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Source: unknown

Serves 4 to 6

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Delicious Corn Bread

The Spiced Squash and Corn Chili goes well with Corn Bread. If you like other variation of corn bread there are a couple of corn bread recipes on Chowtimes:

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The corn bread is great to be dunk into the chili to absorb the sauce (‘jhup’) of the chili.

Cornbread is a traditional staple of South and Southwestern of United States. It is a common bread served in restaurants which serve soul food.

Ingredients

  • 3/4 cup cornmeal
  • 1 1/4 cup milk
  • 1 cup all-purpose flour
  • 3 teaspoons baking powder
  • 1 teaspoon salt
  • 1/3 cup granulated sugar
  • 1 egg
  • 1/4 cup vegetable oil

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P/S: missing ingredients from the photo: vegetable oil, granulated sugar and all-purpose flour

Source: unknown

Serves 12

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Spiced Squash and Corn Chili

The second dish prepared by the seniors at the South Arm Cooking Club for seniors is a vegetarian chili dish. This is a healthy and hearty dish for the cold winter.

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The Spiced Squash and Corn Chili has a little kick in it and it utilizes butternut squash which is in season. The addition of walnuts adds a little crunch to the chili.

Butternut squash is a good source of fiber, vitamin A, C and E, manganese, magnesium and potassium.

Ingredients

  • 6 cloves garlic, minced
  • 3 onions, finely chopped
  • 1 small butternut squash, about 4 cups
  • 2 can diced tomatoes
  • 1 can tomato sauce
  • 2 tablespoons chili powder or according to taste
  • 1 tablespoon cayenne pepper or according to taste
  • 1 tablespoon coriander and ground cumin
  • 1 tablespoon ground cinnamon and allspice
  • 2 bay leaves
  • 1 tablespoon chili flakes or according to taste
  • 2 tablespoons smoked paprika or according to taste
  • 3 bell peppers, mix colors, chopped
  • 1 can corn nibblets
  • 2 cans black beans
  • 1 cup walnuts (optional)

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Source: unknown

Serves 8 to 12

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Apple Celery Salad

The South Arm Cooking Club for Seniors met up again at the South Arm Community Centre for the last time as the community kitchen will be moved to another location for 2 months while South Arm kitchen under goes renovation. We cant wait to see what’s install.

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The first dish is a simple Apple Celery Salad. This salad is cinnamony and crunchy. A good start to whip up the appetite.

Celery has low calorie and rich in dietary fibre. Hence, it’s often used in weight loss diets.

Ingredients

Yogurt Dressing

  • 1 cup low fat plain yogurt
  • 1 tablespoon lemon juice
  • 1 tablespoon honey
  • 1/2 teaspoon ground cinnamon

Salad

  • 3 medium apples (Mcintosh)
  • 1 cup thinly sliced celery
  • 1/4 cup chopped walnuts
  • 4 leaves of romaine or iceberg lettuce as serving bowl, optional

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Source: unknown

serves 4

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Israeli Couscous with Shallot and Parsley

For the next high fiber recipe, Minoo introduced to us Israeli couscous. Israeli couscous, also known as ptitim or Jerusalem couscous is a wheat-based baked pasta in the shape of round pearls.

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The pearly Israeli couscous is generally considered as a food for children. It is often served as a side dish with a main dish of meat. Minoo served this as a side dish to the Chicken Paprika.

Minoo also shared with us a list of high fiber food as follows:

Grain Products

  • Whole grain breads (such as 100% whole wheat, whole grain rye, mixed grain, or cracked wheat), buns, pitas, wraps, bagels, and muffins
  • Whole wheat or graham crackers
  • Brown rice
  • Whole-wheat pasta or brown rice pasta
  • Cereals made from whole grain (whole wheat, bran, or whole grain oats)
  • Oatmeal and other whole grain cooked cereals

Another great way to add more fiber to your diet is to add ground flax, wheat germ, or wheat bran in your baked goods. You should aim for six to eleven servings of grain products in your diet every day.

Vegetables

Eat a wide variety of vegetables and you will increase your fiber intake enormously, as well as improve your overall health in a number of ways. However, dark, leafy green vegetables contain the highest amounts of fiber. These beneficial veggies include:

  • Broccoli
  • Romaine lettuce
  • Spinach
  • Swiss chard
  • Green peas
  • Green beans
  • Artichokes
  • Brussel sprout
  • Turnip greens

Try to include green vegetables in your diet more often, at least three to five servings daily. Starchy vegetables such as potatoes are lower in fiber content however.

Fruit

Many fruits are also high in fiber and, therefore, should be added to your list of high fiber foods. Some of the best choices include:

  • Berries (strawberries, raspberries, blueberries, and blackberries)
  • Dried fruits (dates, prunes, apricots, figs, and raisins)
  • Apples (with the skin), oranges, pears, and peaches

It is best to select fresh, raw fruit to receive the most nutrients, including fiber. Include two to three servings of fruit in your diet every day.

Legumes, Nuts, and Seeds

Legumes, nuts, and seeds are another important addition to your list of high fiber foods. You should try:

Fresh, dried or frozen peas, beans (black beans, lima beans, kidney beans, baked beans), lentils, and other legumes

  • Almonds
  • Acorns
  • Walnuts
  • Soy nuts
  • Peanuts
  • Pecans
  • Cashews
  • Pistachio nuts
  • Sesame seeds
  • Sunflower seeds

Keep in mind nuts and seeds (preferably unsalted) should be eaten only as occasional snacks, particularly when you want to limit your fat intake.

Ingredients

  • salt and ground pepper
  • 1 cup Israeli (pearl) couscous, wash and drain
  • 1 tablespoon olive oil
  • 8 shallots halved and thinly sliced
  • 2 Onions sliced and caramelized
  • 1/2 cup fresh parsley, coarsely chopped
  • 1 tablespoon fresh lemon juice

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Source: this recipe is adapted from Martha Stewart

Serves 4

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Creamy Yam Soup

Minoo resumed the Gilmore Park Church Community Kitchen in 2011 with 3 recipes; Chicken Paprika, Creamy Yam Soup and Israeli Couscous with Shallot and Parsley.

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I had blogged about the Chicken Paprika recipe here. The emphasis of this week’s recipes is to introduce high fiber food.  Minoo shared with us the benefits of a high fiber diet which includes elimination of constipation, reduce the risk of colon cancer, reduce bad cholesterol and balance blood sugar level as follows:

Constipation – By promoting more efficient elimination, whole-grain fiber almost inevitably halts common constipation when taken with adequate amounts of fluid. The fiber and the water it retains produce a larger, softer stool that the digestive system can pass quickly and easily.

Cancer – Colon cancer is rare among people with a diet low in meat and rich in high-fiber foods. No one knows exactly how fiber may protect against this cancer, but there are several likely mechanisms. It may move intestinal contents faster through the bowel, thus decreasing the length of time the bowel wall is exposed to potential carcinogens. And fiber may dilute carcinogens as well or possibly bind or inactivate them in some way.

Heart Disease – An elevated cholesterol level is know to one of the chief risk factors in heart disease, and a number of studies have linked high-fiber intake with low levels of cholesterol. It is proposed that fiber may alter fat or cholesterol absorption in the large bowel. Some studies suggest that soluble fiber produces a reduction in LDL (“bad”) cholesterol levels without decreasing HDL (“good”) cholesterol levels.

Diabetes – Elevated blood sugar levels are a major problem in diabetes. Researches have shown that fiber may have a potent effect on blood sugar levels. Other studies have also shown that a high-carbohydrate, high-fiber diet improves glucose tolerance. One theory is that the gums in soluble fiber may delay the emptying of the stomach or even the absorption of glucose.

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The first recipe is a Creamy Yam Soup.  A thick sweet soup perfect for those cold days. Garnish it with a dollop of low fat sour cream and chopped chives. Serve it with warm crusty whole wheat rolls or crackers.

From wikipedia:

Yam provides arround 110 calories per 100 grams of product. They are high in vitamin C, dietary fiber, vitamin B6, potassium, and manganese; while being low in saturated fat and sodium. Vitamin C, dietary fiber and vitamin B6 may all promote good health. A product that is high in potassium and low in sodium is likely to produce a good potassium-sodium balance in the human body, and so protect against osteoporosis and heart disease.

Yam products generally have a lower glycemic index than potato products, which means that they will provide a more sustained form of energy, and give better protection against obesity and diabetes. It is also known to replenish fast-twitch fibers and West Indians use it as a way of recovering after sprinting.

Ingredients

  • 1 ½  cups onion
  • 2-4 garlic cloves
  • 1 tsp ground ginger
  • salt and pepper to taste
  • Oil
  • 6-7 cups chicken stock
  • 2 yams, peel and dice
  • 1 tsp dried sweet basil
  • 1 cup buttermilk
  • chives and sour cream for garnishing

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Source: unknown via Minoo

Makes 10 cups

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Oats Cake

The second recipe which Minoo demonstrated in the South Arm Community Kitchen is taken from Fresh Choice. Although it is called Oats Cake, it is more like a cookie or granola bar.

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The Oats Cake is crispy when it’s fresh from the oven. I noticed that it turns soft the next day for those extras that we took home. These Oats Cake makes a great after school snack.

Ingredients

  • 2 cups unbleached flour
  • 2 cups rolled oats (we used quick cooking oats)
  • 2/3 cups brown sugar
  • 1 teaspoon salt
  • 3/4 teaspoon baking soda (I’ll recommend reduce this by 1/4 teaspoon as the oats cake has a hint of bitterness to it but if you eat it with jam, you will not taste the bitterness)
  • 1 cup butter
  • 1/3 cup cold water

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Source: Fresh Choice

Serves 8 portions

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Fish Cake

Minoo started the South Arm Community Kitchen in 2011 with 3 recipes. The first recipe is a simple Fish Cake recipe adapted from Jamie Oliver.

Minoo used fresh salmon for this Fish Cake recipe. You can substitute the salmon with tuna  or crab. Leftover fish is great for this recipe too. Can salmon will make a very handy substitute from the pantry.

Ingredients

  • 300g potatoes, peel and dice (or use left over baked potatoes, scoop out the potatoes and discard the skin)
  • 100g salmon fillet, skin on and no scales on the skin, all bones removed
  • a small handful of fresh parsley, chopped
  • 2 green onions, green part only, finely chopped
  • 1 egg
  • 1 lemon
  • quick cooking oats
  • all purpose flour
  • salt and pepper to taste
  • olive oil

Source: this recipe is adapted from Jamie Oliver

Yield 4 cakes

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Chinese Almond Cookies

Marian completes the Chinese theme cooking session at the South Arm Cooking Club for Seniors with a Chinese Almond Cookies. There are a number of the members who have sweet tooth like me.

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The Chinese Almond Cookies are buttery and crisp and great with coffee or tea.  Love the presentation demonstrated by Minoo.

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Stella also bought some Chinese New Year cookies for the Chinese New Year celebrations. There are some sesame balls called ‘Laughing Jo’ and some deep fried wonton skins like pastry.

Marian, Stella and Minoo, thank you for sharing the Chinese New Year festivities in the South Arm Cooking Club for Seniors.

Ingredients

  • 1 cup butter
  • 3/4 cup granulated sugar
  • 1 egg
  • 1 teaspoon almond extract
  • 2 1/2 cups all purpose flour
  • 1 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1/2 cup sliced almonds
  • 1 egg white
  • 1/2 teaspoon water

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P/S: The baking powder should not be in the photo. Also, the team doing this recipe had started creaming the sugar and butter before I took the photo of the ingredients.

Source: Marian

Yields 30 cookies

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Orange Beef Stir Fry

Marian also prepared another stir fry dish for the South Arm Cooking Club for Seniors. It is an Orange Beef Stir Fry.

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This citrus beef stir fry is also another west meets east recipe. The use of oranges in stir fry is not very Chinesey.

Ingredients

  • 2 cups slice flank steak
  • 1 tablespoon sesame oil
  • orange segments from 2 oranges
  • 2 green onions, cut into 1-inch length
  • 1 tablespoon cornstarch
  • sesame seeds (optional)

Marinates

  • 3/4 cup freshly squeezed orange juice
  • 2 tablespoon soy sauce
  • 2 teaspoons ginger powder
  • 2 teaspoons garlic powder
  • 1/4 teaspoons ground pepper

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Source: Marian

Serves 4

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