Baked Pears with Brown Sugar and Greek Yogurt

For dessert, Michelle shared a Baked Pears with Brown Sugar and Greek Yogurt in the South Arm Older Adults Community Kitchen.

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From: http://www.aperfectpear.com/health-benefits-of-pears.html

Pears provide a very good source of fiber and are also a source of Vitamin B2, C, E, copper, and potassium. they also contain a significant amount of pectin, which is a water soluble fiber.

Pears are actually higher in pectin than apples. This makes them effective in helping to lower cholesterol levels and in toning the intestines. They are often recommended by health care practitioners as a hypoallergenic fruit that is higher in fiber. They are less likely to produce an adverse response than other fruits.

Pears are often recommended as a safe fruit to introduce to infants. Pears are an extraordinary source of dietary fiber when the skin is eaten along with the flesh.

Pears are also an excellent source of Vitamin C and Vitamin E, both powerful antioxidants and essential nutrients.

Ingredients

  • 1/3 cup apple juice
  • 1/3 cup firmly packed dark brown sugar
  • 3 tablespoons unsalted butter
  • 3 firm Bosc pears, peeled (optional), halved, cored (about 1 pound)
  • Greek yogurt, for serving

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Source: from Foodnetwork.com

When buying Greek yogurt, look for those with higher protein and Calcium content.

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You can click on the nutritional facts photo to have a larger view.

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Spinach Salad with Pumpkin Seeds

The South Arm Older Adults Community Kitchen had this simple Spinach Salad with Pumpkin Seeds to go with the 30 Clove Garlic Soup and Soda Bread.

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Spinach has an extremely high nutritional value and is rich in antioxidants. It is a good source of Vitamin A, B2, C and K and also contains magnesium, manganese, folate, iron, calcium and potassium.

1/4 cups of pumpkin seeds provides 46% of the daily recommended value for magnesium, 29% of iron, 52% of manganese and 24% of copper. Pumpkin seeds also are a good source of zinc, with 17% of daily recommended value.

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You can click on the package nutritional facts to have a larger view.

Ingredients

  • 1 packagesof ready to use baby spinach
  • pumpkin seeds for topping

Spinach Salad Dressing

  • 1 tablespoon minced shallot or crushed garlic
  • 3 tablespoons olive oil
  • 1 tablespoon good quality balsamic vinegar
  • 3/4 teaspoons Dijon mustard
  • 1/1 to 1 teaspoon honey or agave syrup
  • 1/8 teaspoon sea salt
  • ground pepper

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Source: mintgreenapron.blogspot.com

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Soda Bread

We made Soda Bread to go with the 30 Clove Garlic Soup in the South Arm Older Adults Community Kitchen.

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Ingredients

  • 3 3/4 cups unbleached all-purpose flour (we mixed in half whole wheat flour)
  • 1 teaspoon salt
  • 1 teaspoon baking soda
  • 2 cups butter milk

For brown soda bread, use 3 cups whole wheat flour and 3/4 cup unbleached flour

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Source: The Art of Simple Food

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30 Clove Garlic Soup

The theme for this South Arm Older Adults Community Kitchen is keeping healthy and eating well in fall. We shared on tips like lots of hand washing and healthy eating.

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This sweet and velvety soup is a winter elixir. Garlic is an immunity-boosting champ and may help ward off colds. You can make a big batch and freeze it. Whenever you feel your throat start to tickle, you can have a bowl of it.

From http://www.ncbi.nlm.nih.gov/pubmed/10594976:

–> garlic has antibacterial, antifungal, antiparasitic and antiviral properties.

Ingredients

  • 2 heads garlic, halved crosswise
  • 1 tablespoon extra-virgin olive oil
  • 4 cups low-sodium chicken stock
  • 8 ounces Yukon Gold potatoes, peeled and chopped
  • 1/4 cup freshly grated Parmesan, plus more for serving
  • Coarse salt and freshly ground pepper
  • Optional flavourings: fresh thyme, bay leaf or fresh chives, minced

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Source: from Wholeliving.com

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Lemon Pudding Cakes

This Lemon Pudding Cake recipe is adapted from The Greyston Bakery Cookbook.

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These pillowy, Vitamin C-packed cakelets are adapted from The Greyston Bakery Cookbook. These cakes are rich without being too heavy.

Ingredients

  • 3/4 cup granulated sugar
  • 1/3 cup all-purpose flour
  • 3 large eggs, separated
  • 2 tablespoons unsalted butter, at room temperature
  • 1 cup skim milk
  • 5 tablespoons fresh lemon juice
  • 1 teaspoon finely grated lemon zest
  • 1/4 teaspoon salt
  • fresh raspberries or blackberries, for serving

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Baked Brown Rice with Onions

This recipe is adapted from America’s Test Kitchen. The original recipe has an optional roasted red peppers which we left out.

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The rice was sweetish from the onions.

Ingredients

  • 4 teaspoons olive oil
  • 2 medium onions, chopped fine
  • 1 cup low sodium vegetable or chicken broth
  • 2 1/4 cups water
  • 1 1/2 cups long or short-grain brown rice
  • 1 teaspoon salt
  • optional: 3/4 cup roasted red peppers, chopped
  • 1/2 cup chopped fresh parsley leaves
  • 1/4 teaspoon ground black pepper
  • 1/2 cup grated Parmesan
  • 1 lemon, cut into wedges

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Chicken Souvlaki

You can roast this Chicken Souvlaki in the oven or cook over a BBQ, just be sure to soak wooden skewers in water beforehand if you are using wooden ones.

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This is also a great marinade if you want to prepare a few batches of these ahead of time and throw in the freezer. Just defrost overnight in the fridge when you are ready to use them.

Ingredients

  • 1/4 cup lemon juice
  • 1/4 cup olive oil
  • 4 cloves garlic, minced
  • 2 teaspoons dried oregano
  • 3/4 teaspoon each salt and pepper
  • 2 chicken breasts, cut into large cubes

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Greek Salad

The South Arm Older Adults Cooking Club resumed for the Fall session.

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Michelle prepared a menu fills with whole food of local produce, brown rice and chicken.

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The salad for the day is Greek Salad using local fresh produce like tomatoes, cucumber and green pepper. The fresh basil is from Michelle’s garden.

Ingredients

  • 1 long English cucumber, cut in half lengthwise, remove seeds if necessary and chopped
  • 1 red onion, chopped
  • 1 green pepper, chopped
  • 4 roma tomatoes, chopped
  • 2 green onions, chopped
  • handful of kalamata olives
  • 1/2 cup crumbled feta cheese

Dressing

  • 2 tablespoons red wine vinegar
  • 1/3 cup olive oil
  • 1/2 teaspoon dried basil or 1 tablespoon chopped fresh basil
  • 1/4 teaspoon dried oregano
  • 1/4 teaspoon each salt and pepper
  • optional;  1 garlic clove, minced

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“Any Fruit” Yogurt Cake

Michelle shared this easy Yogurt Cake recipe in the last kitchen of South Arm Older Adults Cooking Club.

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This is a great recipe for summer with the abundance of fruits. You can use any berries, stone fruits like peaches, nectarines, cherries and even fall fruits like apple and pear (just dice them small).

Ingredients

  • 1 cup plain yogurt
  • 1 cup sugar
  • pinch of salt
  • 1 teaspoon vanilla extract
  • 1/3 cup vegetable oil
  • 2 eggs
  • 1 2/3 cups all-purpose flour
  • 1 1/2 teaspoons baking powder
  • 1 teaspoon baking soda
  • zest of 1 lemon
  • fruit to top cake (raspberries, blueberries, cherries, small diced apples or pears,etc)
Whipped Cream
  • 1 x 500ml container heavy cream
  • 1 to 2 tablespoons icing sugar
  • 1/2 teaspoon vanilla

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Source: adapted from Lunch in Paris

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Curried Carrot Soup

For the last kitchen for the South Arm Older Adults Community Kitchen before the summer break, we made a Superfoods Salad which was a huge hit during the annual South Arm fund raiser to the food bank.

Superfood Salad

You can find the recipe of the Superfoods Salad here.

Anne shared a Curried Carrot Soup recipe in this last kitchen. Thank you, Anne for the delicious soup.

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You can substitute coconut oil for the olive oil and butter to add coconut flavour to it. You can also add a full can of 398 ml  coconut milk if you desire to tame the spice a bit or you can use a small can of 160 ml for a thicker and spicier soup.

Ingredients

  • 2 tablespoons olive oil
  • 2 tablespoons butter
  • 1 medium onion, chopped
  • 2 teaspoons minced garlic
  • 2 teaspoons minced ginger
  • 2 teaspoons medium curry powder
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 4 cups peeled and sliced carrots
  • 3 cups vegetable stock or broth
  • 1 x 160ml can of coconut milk (or 1 x 398ml can if desired)
  • optional: yogurt to serve

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Source: Anne

Makes about 1 liter

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