Berry Best Bran Muffin

Michelle shared a Berry Best Bran Muffin recipe from Healthy Family Meals for dessert at the South Arm Older Adults Cooking Club on Earth Day.

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Wheat bran is a very good source of fiber, omega fatty acids, vitamins and minerals. It also can help you feel full and satisfied without adding lots of calories.

It’s useful to add fiber to muffins, quick breads, cookies and breading mixtures for fish or chicken. Unprocessed wheat bran can be found in the cereal section of the supermarkets.

Ingredients

  • 1 cup wheat bran
  • 1 cup whole wheat flour
  • 1/2 cup sugar
  • 1 teaspoon baking soda
  • 3/4 teaspoon cinnamon
  • 1/4 teaspoon salt
  • 3/4 cup buttermilk (or milk mixed with 1 tablespoon vinegar)
  • 1/2 cup unsweetened applesauce
  • 2 tablespoons vegetable oil
  • 1 large egg
  • 1 teaspoon vanilla extract
  • 1 cup fresh or frozen berries

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Source: Healthy Family Meals

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Lots of Lentils Chili

The main course for the vegetarian meal made in the South Arm Community Kitchen for Older Adults Cooking Club is a Lentil Chili.

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You can double this recipe and freeze the extra portion.

Ingredients

  • 4 cups water
  • 1 x 14oz can no salt added dice tomatoes
  • 1 1/2 cups dried brown lentils, rinsed & soaked
  • 1 green pepper, chopped
  • 1/3 cup chopped onion
  • 2 tablespoons chili powder
  • 1 tablespoon ground cumin
  • 2 garlic cloves, minced
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
Garnish
  • 1 tablespoon fresh lime juice
  • 1/4 cup shredded low fat cheddar cheese
  • 2 medium green onions, sliced

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Source: Healthy Family Meals, American Heart Association

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Apple Romaine Salad with Candied Pecans

The South Arm Older Adults Cooking Club celebrated Earth Day with a vegetarian menu.

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Michelle, the facilitator shared an Apple Romaine Salad with Candied Pecans from food.com.

Ingredients

  • 1-2 heads romaine lettuce, sliced moderately thin
  • 3/4 cup candied pecans
  • 1/2 cup blue cheese (we used feta cheese)
  • 1 cup apple, diced

Dressing

  • 1/4 cup apple juice
  • 1/4 cup olive oil
  • 1 small red onion, diced fine
  • 1 bunch chives, chopped fine
  • 1 1/4 apples, grated
  • 1/2 lemon, zested and juice squeezed out
Candied Pecans
  • 2 cups pecan halves
  • 4 tablespoons butter, salted
  • 4 tablespoons brown sugar

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Source: food.com

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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.

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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

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Source: www.eatingwell.com

Serves 4

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Veggie Swords

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

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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

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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.

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

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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

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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.

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

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Ingredients

  • plantain
  • salt to taste
  • ginger and garlic paste

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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.

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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.

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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

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Source: Marianne

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