South Western Slaw

To tie to the south western theme, Frances and Paul made a South Western Slaw for side dish at the South Arm Cooking Club for Seniors.


This South Western Slaw is very refreshing contrast to the regular creamy coleslaw.


  • 3 cups fine-shredded green cabbage
  • 1 tablespoon lime juice
  • 1 tablespoon honey
  • 2 tablespoons minced red onion
  • salt to taste

optional add-ins:

  • 1/2 jalapeno, finely minced
  • 1 tablespoon chopped cilantro


Source: adapted from the Culinary Institute of America

Prep time: 15 minutes;  Marinate time: 30 minutes to 8 hours;  Serves 8


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Mighty Grain Salad

This is a very flexible recipe. It’s a guide for building your own grain salad using the ingredients you love best. Chris O’Brennan, Christina and Lorna made this high fiber salad in the South Arm Cooking Club for Seniors.


Many grains freeze well. The next time you’re making brown rice, quinoa, or barley, be sure to make a big batch and freeze the leftovers for making Mighty Grain Salad in the future.


  • 2 cups cooked grain (bulghur, quinoa, brown rice, barley, etc)
  • 2 to 3 tablespoons oil (olive, olive, sunflower, grapeseed, etc)
  • 1 to 2 tablespoons acid (citrus juice or vinegar)
  • 2 teaspoons total of any desired spices (cumin, coriander or curry powder)
  • salt and pepper to taste
  • 2 cups finely diced vegetables (peppers, cucumber, celery, carrot, etc)
  • 1 small handful each of scallion and herbs (parsley, chives, cilantro or basil), finely chopped
  • 1 540ml can beans (kidney beans, black beans, chickpeas, etc), rinsed and drained
  • 1 handful of toasted nuts or seeds (pumpkin seeds, pecans, almonds, walnuts, etc)
  • 1 handful of dried fruit (cranberries, raisins, chopped apricots, etc)
  • 1 small handful crumbled feta or goat cheese


Source: from an unknown cookbook

Prep time: 20 minutes;  Serves 4


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Salad Shirazi

Since we have some time left, Minoo added a salad recipe in the South Arm Community Kitchen. The salad is called Salad Shirazi and is named after a city in Persia. Shiraz is located in the southwest of Iran. Shiraz is known as the city of poets, wine and flowers.


Salad Shirazi is a salad without lettuce.


  • tomatoes
  • onions
  • cucumbers
  • mint leaves
  • extra virgin olive oil
  • lemon juice
  • salt and pepper to taste


Source: Minoo

Prep time: 20 minutes


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French Lentil Salad

These French Lentil Salad may not look enticing, but the deeply flavored tomato dressing makes this salad very tasty and satisfying. Charlene will not want anything else if there is a bowl of French Lentil Salad in her refrigerator.


These French Lentil Salad will keep for 5 days in the fridge. They are delicious warm or at room temperature. They make ideal side dish, pita filling, or a simple main when served on top of rice. Reheat them with some broth and chopped celery and carrot to make a simple lentil soup. What a versatile dish.


  • 1 cup dried French lentils
  • 5 cups water
  • 1 bay leaf
  • 1 teaspoon olive oil
  • 1 clove garlic, minced
  • 2 tablespoons minced onion
  • 1 tablespoon tomato paste
  • 1 tablespoon wine vinegar
  • 2 tablespoons extra virgin olive oil
  • salt and pepper to taste


Frank and Ken partnered to make this French Lentil Soup.

Source: Charlene Dy

Prep time: 10 minutes; Cook time: 25 minutes; Serves 4


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Broccoli and Kale Salad with Mustard Currant Dressing

The salad we made in the Gilmore Park Community Kitchen is a warm or cooked salad unlike the usual raw and cold salad.


This Broccoli and Kale with Mustard Currant Dressing is rich in vitamins and antioxidants. Have you seen the commercial on broccoli as a miracle food?


Well, broccoli is not only nutritious, but one can make music with it.

Source: unknown

Prep time: 20 minutes; Serve 6


  • 1 tablespoon Dijon mustard
  • 2 teaspoons lemon zest
  • 1/2 lemon, juiced
  • 2 tablespoons extra virgin olive oil
  • 3 tablespoons dried currants
  • 4 cups water
  • 1 head broccoli
  • 1 bunch dino kale, removed stem and chopped
  • salt and freshly ground black pepper to taste



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Winter Coleslaw

Minoo made this Winter Coleslaw to tie with the winter vegetable theme. Cabbage is a member of the cruciferous family of vegetables that contain potent anticancer components called indoles and isothiocyanates which can promote cancer cell suicide.


This salad is called Winter Coleslaw as it is made with ingredients like purple cabbage and apples.

This recipe is adapted from Alive Magazine.

Prep time: 15 minutes; Serves 8.


  • 1/2 medium purple cabbage
  • 1/2 medium red onion
  • 1 large apple, peel left on, scrubbed well
  • 1/2 cup raw pumpkin seeds
  • 1/2 cup dried cranberries
  • 1/2 cup walnuts, broken


  • 1/2 cup apple cider vinegar
  • 1 tablespoon extra virgin olive oil
  • 1 to 2 teaspoons honey


p/s: honey missing from the picture.


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Autumn Salad

It’s been a while since the South Arm Community Kitchen meet. The reason is because the coordinator of the Richmond Community Kitchen, Minoo was away on vacation for three weeks. Minoo had a great time in Germany with families and friends. She is fully charged for the coming winter.


Minoo started off the South Arm Community Kitchen with four recipes. The first item is an Autumn Salad featuring pear, cranberries and pumpkin seeds.  Here are some tips on buying pears.  Buy pears that are unripe to ensure they arrive home without any bruises as ripen pears are soft and easily bruised.  An unripe pear can take anywhere from 3 to 7 days to ripen on the counter.  To speed up the process, place pears in a paper bag along with an apple.  Close tightly and check for ripeness in 1 to 3 days.  Store ripened pears in the fridge.

This Autumn Salad is adapted from Alive Magazine and it makes 4 servings. You can easily doubled the recipes to serve 8.  The goat cheese lends some saltiness to this lightly tangy salad.  It’s a great way to start a meal. (more…)

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Wilted Spinach Salad with Quinoa, Grapes and Tomatoes

Looks like the South Arm Cooking Club for Seniors has a theme in this week’s meeting.  One common ingredient in Spinach.  Spinach is rich in iron and calcium and it’s Popeye’s energy booster.  As fussy as Nanzaro is, I’m glad that he likes spinach.


Sydney and Lorna made this Wilted Spinach Salad with Quinoa, Grapes and Tomatoes.  This salad is slightly unusual that it’s served warm.  This salad can be varied according to your preference.  Instead of grapes, you can try experimenting with dried fruit, like cranberries and raisins.  You can sprinkle the salad with toasted nuts, sliced avocados, or drained canned chickpeas before serving.

We were quite surprise that the grapes stained the quinoa purple.

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Brown Basmati Apple Walnut Salad

If I remembered correctly, June shared this recipe of Brown Basmati Apple Walnut Salad.  Brown Basmati Rice is gaining popularity for it’s higher nutritional values.  It also tastes nuttier than regular white rice.  A friend told me that after a few months of changing from white rice to brown rice, she is actually losing weight.  I may try to include some brown rice in my regular rice and my family will slowly accept it.  I’m sure Ben is going to make a fuss of it as he hates grainy stuff  like whole wheat or whole grain bread.


This Brown Basmati Apple Walnut Salad can be kept in the refrigerator for a couple of days, which makes it the perfect make-ahead dish for company.  You may add the apples and toasted walnuts just before serving.  In fact, this salad tastes better the next day.


  • 1/3 cup toasted walnuts
  • 4 cups cooked brown basmati rice
  • 1/2 cup dried cherries, raisins or cranberries
  • 1 apple, sliced
  • 2 stalks celery, sliced
  • 5 to 6 celery leaves, chopped
  • 4 sprigs parsley, chopped


  • 2 tablespoons olive oil
  • zest of 1 orange
  • 1/2 cup orange juice
  • 2 tablespoons apple cider vinegar
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 1/4 teaspoon ground nutmeg


You may toast the walnuts in the microwave. Microwave them on high at 45-seconds intervals, smelling for doneness. It takes between 1 1/2 to 2 minutes.

June and Frances make this healthy and nutty salad.


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Corn and Crab Salad

It is great to make use of fresh corns from the farm market in summer for this Corn and Crab Salad.   Fresh corn is much sweeter than the frozen ones.   We used artificial crab meat instead of real crab meat for this recipe.  You can always substitute with real crab meat when crab is in season and much more affordable.



  • 3 cups fresh corn kernels, about 2 corn
  • 2 stalks celery, diced
  • 2 avocados, pitted and diced
  • 2 tomatoes, diced
  • half white onion, diced
  • 1 1/2 cups jicama, diced
  • 2 cups crabmeat
  • 1/3 cup minced jalapeno peppers
  • 1/4 cup lime juice
  • 3 tablespoons mayonnaise
  • 2 tablespoons extra-virgin olive oil
  • 1 tablespoon salt
  • 1/2 teaspoon ground coriander seed
  • 1/4 teaspoon ground cumin
  • 1/2 cup chopped fresh coriander
  • lettuce and corn chips for presentation


This recipe makes 6 to 8 servings.


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