Winter Greens and Egg Salad

For salad, Michelle shared an Arugula and Egg Salad in the South Arm Older Adults Cooking Club.


According to, the bitter the greens, the better it is for health. Here is an excerpt from

Eating your greens is always detox-friendly. But even better are bitter greens, which must taste bitter in order to get the benefits. And that’s because when you taste bitter foods, like arugula, watercress and dandelion greens, they stimulate the liver to more effectively cleanse and detox the body.

Here’s why; Your taste bids signal what’s coming, and when you eat bitter greens, your gastrointestinal system gets the message to release hormones and digestive enzymes that increase bile flow, metabolize fats, and keep elimination moving smoothly. This helps your body carry the toxins out faster.

Bonus; Practitioners of traditional Chinese medicine also say that eating more bitter greens can help ease sugar cravings. That’s a detox win-win.


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B Vital Salad Dressing

Michelle also included the nutritional yeast in this B Vital Salad Dressing prepared in the South Arm Older Adults Cooking Club session. This B Vital Salad Dressing can be used on spring salad mix, chopped up romaine or on steamed vegetables.

Senior Kitchen 072


Michelle shared some ways to add more vegetables and fruit in our diet:

  • try to start meals with a salad
  • add at least one or two vegetables to every meal
  • add cooked or leftover vegetables to your pasta dishes, either blend into the sauce (e.g. shredded carrot) or add to the pasta itself
  • choose more fruit-based desserts; either a piece of fruit, fruit salad or a baked dessert treat with fruit as a component


  • 3 tablespoons nutritional flake yeast
  • 2 tablespoons water
  • 2 tablespoons soy sauce or tamari
  • 2 tablespoons apple cider vinegar or other vinegar
  • 1 tablespoon crushed garlic (1 to 2 cloves)
  • 1/2 cup neutral oil (grapeseed, canola, etc)

Vegetables of your preference

Senior Kitchen 004

P/S: the cucumber is harvested from the senior garden



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Superfoods Salad

This Superfoods Salad was made for last year’s South Arm fund raiser for the food bank and it was sold out very quickly. Michelle decided to make it at the South Arm Older Adults Cooking Club since it has not be made in the kitchen before.


This Superfoods Salad is good for a few days in the refrigerator. It is great for potluck too. This ecipe makes approximately 8 to 10 servings. For home consumption, it is recommended to halve the recipe.


  • 2 cups quinoa, rinsed for a few times
  • 3 cups water
  • 3/4 cup green lentils (preferably small French green lentils)
  • 4 1/2 cups water


  • 2 large carrots, grated
  • 1/2 bunch kale, finely chopped
  • 1/4 bunch parsley, finely chopped
  • 1 bell pepper, seeded and finely diced
  • 1/4 to 1/2 cup pumpkin seeds



  • 1/2 cup extra virgin olive oil
  • 1/3 cup lemon juice
  • 2 tablespoons dijon mustard
  • 1 to 2 garlic cloves, finely minced
  • 1 teaspoon salt
  • 3/4 teaspoon ground black pepper


Source: via South Arm Cooking Club for Older Adults

Makes approximately 8 to 10 servings.


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Endive, Arugula and Orange Salad

The South Arm Older Adults Cooking Club met again for another fun cooking session.

Michelle picked this Endive, Arugula and Orange Salad to introduce a vegetable which we seldom use which is endive. Endive has a slight bitter taste which is nicely balanced by the sweet orange and peppery flavor of arugula.

Michelle also pointed out that endive is great to be used as a vessel to serve food.


  • 2 medium-size seedless oranges
  • 2 tablespoons orange juice
  • 2 tablespoons olive oil
  • 1 tablespoon white wine vinegar
  • 2 teaspoons walnut oil or olive oil
  • 1/2 teaspoon grated orange peel
  • 4 medium-size heads Belgian endive
  • 1 large bunch arugula, ends trimmed
  • 1/2 cup walnuts, chopped


Source: this recipe is from Bon Appetit; April 1996

Serves 6


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Orange and Olive Salad

Michelle shared an Orange and Olive Salad in the South Arm Older Adults Cooking Club.


This beautiful Orange and Olive Salad is pleasing to the eyes. Michelle recommended to use good olives like Kalamata for better flavour.


  • 4 small or 3 medium oranges
  • 1 small red onion
  • 2 tablespoons orange juice
  • 1 teaspoon red wine vinegar
  • salt and pepper to taste
  • 2 tablespoons olive oil
  • small black olives, pitted, 4 to 5 per person or larger olives, can be coarsely chopped if desired


Source: The Art of Simple Food by Alice Waters

Serves 4


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Fennel and Celery Salad with Pumpkin Seeds

Michelle, the kitchen facilitator of the South Arm Cooking Club for Seniors tries to introduce new ingredients in the kitchen. We often shop for familiar ingredients and seldom attempt to try ingredients that we never use before.

For this recipe, Michelle brought in fennel bulbs from her garden. The Fennel and Celery Salad with Pumpkin Seeds is crunchy and refreshing. The fennel has a mild licorice flavour.


This recipe is best prepared with a mandoline to thinly slice the vegetables. But, if you do not have a mandoline, do not let that be an excuse. Just slice as thin as you can.


  • 3 celery stalks, slice in an angle into paper-thin slices
  • 1 small fennel bulb, trimmed, halved vertically, slice paper=thin
  • 1/2 cup fresh Italian parsley leaves, chopped
  • 1/4 cup toasted salted pumpkin seeds (pepitas)
  • 2 tablespoons olive oil
  • 1 tablespoon fresh lemon juice
  • 3/4 cup Parmesan cheese shavings (about 1 1/2 ounces)




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Nutritional Yeast Salad Dressing on Green Salad

The theme for this South Arm Cooking Club for Seniors Kitchen is Fall Vegetarian Meal featuring some superfoods.


The first superfood is nutritional yeast. I have not heard of nutritional yeast until today.

Here are some facts about nutritional yeast extracted from which Michelle shared in the kitchen:

  • nutritional yeast is deactivated yeast
  • source of protein
  • usually fortified with B vitamins
  • can be used as a cheese substitute in mashed or fried potatoes, tofu
  • tasty topping for popcorn
  • often used as nutritional support for vegetarians and vegans
  • best flavour from Red Star brand


This nutritional yeast dressing is creamy, cheesy and nutty. This dressing is great on spinach or mixed green salad. It lasts for about a week in the refrigerator.



  • 3 tablespoons nutritional yeast
  • 2 tablespoons water
  • 2 tablespoons soy sauce or tamari
  • 2 tablespoons cider vinegar or fruit vinegar
  • 2 to 3 garlic cloves, crushed
  • 1/2 cup neutral vegetable oil (grapeseed, sunflower or canola)


  • 1 to 2 heads lettuce, chopped and washed
  • 2 to 3 carrots, grated
  • handful cherry tomatoes, halved
  • 1 long cucumber, diced
  • seeds or nuts, optional




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Kale Slaw with Peanut Dressing

Minoo shared three fall ingredients featured recipes in the South Arm Multi Cultural Community Kitchen.


The first recipe is a Kale Slaw with Peanut Dressing. The texture difference between the whole peanuts, ground peanuts, and pureed peanuts in the sauce is one of the things that makes this slaw so wonderful.


The above is an article that Minoo shared in the kitchen about the interesting culinary uses of Kale. You can click on the image to have a larger view.


  • 2 large bunches curly or lacinato kale, about 2 pounds
  • 2 red bell peppers, cleaned and cut into fine strips
  • 2 carrots, peeled
  • 3/4 cup roasted, salted peanuts, divided
  • 1/3 cup vegetable oil
  • 3 tablespoons cider vinegar
  • 1 tablespoon packed light-brown sugar
  • 1/2 teaspoon salt
  • pinch of red pepper flakes (optional)


The beautiful carrots were given by Richmond Sharing Farm for the use in the community kitchen.

 Source: via Minoo; Serves 6 to 8


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