Roasted Beet and Pear Salad

The South Arm Cooking Club for Seniors resumed in September. I missed the first session as I was attending the Multicultural Community Kitchen in Gilmore Park Church. Unfortunately, the schedule collided again.

Michelle Li who facilitates this kitchen always briefs the group before the start of the cooking. In today’s kitchen, she talked about using what is local and in season. The reasons include:

  • reduce carbon food print; did you know that the average ingredient in a North American meal travels 1.500 miles from farm to plate?
  • support local farmers
  • local food is more fresh and more tasty; i.e. they are not bred to last for the long distance travel
  • fresh food is more flavourful and more nutritional; nutrients like Vit C, Vit A, etc loose quickly once the food is harvested
  • local food tends to have less pesticides that food imported from third world countries
  • eat food that is in season when they are peak in nutrients and when they are cheaper
Here is a list of the local produce in season in fall/winter:
  • kale, cabbage, broccoli
  • beets, carrots, onions
  • apples, pears
  • mushrooms, hot house produce (peppers, eggplant)
  • hazelnuts

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In line with the theme of using local food and food in season, Michelle selected a beet and pear salad.

Ingredients

  • 1 bunch beets, trimmed and washed
  • 1/4 cup chopped natural hazelnuts (or sliced almonds)
  • 3 tablespoons olive oil
  • 1 tablespoon minced shallot
  • 1 tablespoon lemon juice
  • 1 1/2 tablespoons red wine vinegar
  • 1/4 teaspoon sugar
  • 1/2 teaspoon sugar
  • 1 Asian or other pear, cored and julienned
  • 3 cups greens (arugula, mache, mixed greens, etc)

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Source: this recipe is adapted from epicurious.com

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Green Bean Salad with Basil Vinaigrette

Minoo also used the green beans to make a salad with a basil vinaigrette.

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Minoo made a basil oil as the base for the vinaigrette. This recipe comes handy if you have surplus of basil. You can store the basil oil in the refrigerator and used it to make vinaigrette or toss with pasta for a quick meal.

Ingredients

  • 10 cups green beans, trimmed
  • 1 red onion, chopped into small pieces
  • 2 large tomatoes, cube
  • 2 tablespoons red wine vinegar
  • olive oil
  • a bunch of basil leaves
  • salt and pepper to taste

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P/S: the parsley should not be in the photo of the ingredients.

Source: via Minoo

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Broccoli Salad with Feta

I’m back in the Gilmore Park Church Community Kitchen. For today’s kitchen, Minoo prepared a salad recipe. a pesto recipe, a pasta dish with the pesto recipe and a refreshing summer mint drink.

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The salad recipe is Broccoli Salad with Feta. The saltiness from the feta adds a different dimension to the creamy and tangy salad dressing.

Nutritional values and benefits from broccoli include:

  • rich in Vitamin C
  • high in dietary fiber
  • has modest amount of beta carotene
  • reduces risk of prostate cancer
  • prevents heart disease

Ingredients

  • 1 to 2 cups broccoli flowerets
  • 1/2 cup chopped red onion
  • 1/2 cup currants or raisins
  • 1/2 cup feta cheese, crumbled
  • 1/4 cup sun flower seeds
Dressing
  • 1/2 cup yogurt (we used Greek yogurt) or sour cream
  • 1/4 cup mayonnaise
  • 1 1/2 to 2 tablespoons sugar
  • 1 to 1 1/2 tablespoons lemon juice
  • salt and pepper to taste

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Source: via Minoo

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Orzo Salad

I’m glad to be back at the Gilmore Park Church Community Kitchen since the schedule change. This kitchen clashes with the South Arm Seniors Kitchen. I can only make myself available to one. With the South Arm Seniors Kitchen done for the season, I can now attend this kitchen and meet the participants here that I have not seen for a while.

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Minoo prepared three recipes for this kitchen; i.e. an Orzo Salad, Crab Puff and a Creamy Rhubarb Dessert. Rhubarb is in season in June.

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The first recipe is the Orzo Salad. Orzo is a pasta which resembles rice grain. The Orzo Salad is refreshing and filing. Great for a light lunch.

Ingredients

  • 4 cups chicken broth
  • 1 1/2 cups orzo
  • 1 (15 ounce) can garbanzo beans, drained and rinsed
  • 1 1/2 cups chopped tomatoes
  • 3/4 cup finely chopped red onion
  • 1/2 cup chopped fresh basil leaves
  • 1/4 cup chopped fresh int leaves
  • about 3/4 cup red wine vinaigrette
  • salt and freshly ground black pepper
Red Wine Vinaigrette
  • 1/2 cup red wine vinegar
  • 1/4 cup fresh lemon juice
  • 2 teaspoons honey
  • 2 teaspoons salt
  • 3/4 teaspoon freshly ground black pepper
  • 1 cup extra-virgin olive oil

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Source: via Minoo

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Quinoa Black Bean Salad Spiced with Cumin

The second recipe made in the South Arm Multicultural Community Kitchen is a high fiber salad.

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The Quinoa Black Beans Salad Spiced with Cumin is filing and nutritious.

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This salad is high in protein as 1 cup of black beans has 13g of dietary fiber.

Minoo shared with us some facts and nutritional values of quinoa in the kitchen. I had blogged about it here.

1/4 cup of quinoa has:

  • 170g calories
  • 3g fat
  • 5mg sodium
  • 30g carbohydrate
  • 3g dietary fiber
  • 1g sugar
  • 5g protein

Ingredients

  • 1 teaspoon vegetable oil
  • 1 onion, chopped
  • 4 cloves garlic, peeled and minced
  • 3/4 cup uncooked quinoa
  • 1 1/2 cups vegetable broth
  • 1 teaspoon ground cumin
  • 1/4 teaspoon cayenne pepper
  • salt and pepper to taste
  • 1 cup corn kernels (frozen or from can)
  • 2 x 15 ounces (540ml) cans black beans
  • 1/2 cup chopped fresh cilantro
  • juice from 1 lemon
  • 1 tablespoon of olive oil or more for drizzling on the salad
  • chili powder for garnishing, optional

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Source: via Minoo

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Creamy Dill Potato Salad

The South Arm Seniors’ Kitchen prepared another salad for the last session. We had more food than usual because we had all the participants to attend this last session. There were 11 participants for this kitchen.

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This potato salad is creamy and the dill adds a good flavour to it.

Ingredients

  • 3 pounds new potatoes
  • 1 small red onion, finely chopped (about 1/2 cup)
  • 1/4 cup tightly packed chopped fresh dillweed
  • 2 teaspoons chopped parsley
  • 4 tablespoons Dijon mustard
  • 1/4 cup mayonnaise
  • 1 tub (8 oz) container sour cream
  • 1 teaspoon salt
  • 1/2 teaspoon ground pepper

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Source: via Colleen

Tip: to make this a more quilt free spud salad, you can substitute the mayonnaise with Greek yogurt.

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Black Bean Mango Salad

For the last kitchen of the season, the South Arm Seniors’ Kitchen decided to have a BBQ theme. Unfortunately, the weather was not as warm as desired, so, we prepared the food indoor instead of an outdoor BBQ.

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The first recipe is a Black Bean Mango Salad. The twist to this pretty common salad is the use of BBQ sauce as dressing. It seemed to be a weird combination but it turned out really great.

Ingredients

  • 1 can black beans, rinsed and drained
  • 1 1/3 cups Peaches & Cream corn (we used frozen corn)
  • 1/2 yellow peppers, diced
  • 3 green onions, sliced
  • 1 ripe mango, diced
  • 1/4 cup chopped fresh cilantro
  • 1/3 cup barbecue sauce (spicy preferred)
  • 1 lime, juiced

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Source: via Colleen

Serves 8

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Beets and Carrots Salad Two Way

D’nis made two versions of Beets and Carrots Salad in the South Arm Community Kitchen.

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The first Beets and Carrots Salad is dressed with the Homemade Mayonnaise. They are sweeter and creamer than the next Beets and Carrots Salad.

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The second Beets and Carrots Salad is dressed with key lime juice and olive oil. This has a sharper tangy flavour.

Ingredients

  • Beets
  • Carrots
  • Cilantro, roughly chopped
  • Red Onion, finely chopped or substitute with green onion
  • Lime or lemon juice and Olive oil or Mayonnaise
  • salt and pepper to taste

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Source: D’nis

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Ian Lai’s Asian Inspired Salad

Ian Lai made an Asian Inspired Salad for the Healthy Eating and Fun Cooking  for the Asian Heritage month demonstration. It is not a norm for Chinese to have a salad in their meal. Asian usually briskly cook their vegetables via stir fry or steaming.

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Ian’s Asian Inspired Salad includes part raw and and part cooked vegetables. It is flavoured with Asian sauces.

Ingredients

  • few sections of a pamelo, break into chunks
  • a bunch of green beans
  • a small bunch of cilantro, rough chopped
  • 3 green onions, finely chopped the white part (Ian used the green part to flavour the chicken broth in the previous post)
  • 3 Japanese cucumbers, cut into chunks
  • 10 fresh water chestnut, peel and cut into chunks
  • 6 baby bok choy, diagonally sliced
  • 1 teaspoon oyster sauce
  • 1 teaspoon hoisin sauce
  • 1 teaspoon plum sauce
  • 2 to 3 tablespoons rice wine vinegar
  • few drops of sesame oil
  • 1 teaspoon grated ginger to extract the ginger juice
  • 1 teaspoon Pamelo zest, finely chopped,optional

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Pamelo is a very transportable fruit. Great for lunch box. It has a thick spongy skin.

Source: Ian Lai

Tips:

Store chopped green onions in the freezer.

Toss bok choy with oil and garlic and grill whole.

You can add protein to this salad by adding feta cheese, hard boiled egg, beans or canned tuna.

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Ecuadorian Vegetable Salad

The second dish which Colleen prepared for the South Arm Seniors’ Kitchen is a simple and colourful salad.

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I enjoy this Ecuadorian Vegetable Salad which has a combination of raw lettuce and cooked beets and carrots.

Ingredients

  • 5 beets, peeled and quartered
  • 8 carrots, peeled and cut into chunks
  • 3 green onions, sliced
  • 1/2 cup chopped parsley
  • 6 large romaine lettuce leaves, thinly sliced
  • juice from 2 lemons
  • salt and pepper to taste

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Source: via Colleen

Serves 6 to 8

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