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.

Superfoods-Salad-08

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.

Ingredients

  • 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

Vegetables

  • 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

Superfoods-Salad-02

Dressing

  • 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

Superfoods-Salad-01

Source: via South Arm Cooking Club for Older Adults

Makes approximately 8 to 10 servings.

(more…)

Continue ReadingSuperfoods Salad

Gallo Pinto (Beans and Rice)

Nanzaro learned to enjoy this beans and rice dish while he was on a school humanitarian trip to Costa Rica in spring this year.

Gallo-Pinto-Beans-and-Rice-15

The rice did not turn out as black as those Nanzaro had in Costa Rica. I used a mixture of chicken broth and the liquid from cooking the black beans to cook the rice. Perhaps I should use only the cooking liquid from the beans to gives the rice more colour.

Ingredients

  • 1 pound of dried black beans, soak in water overnight (or use canned ones for simplicity)
  • a small bunch of cilantro, chopped
  • 1 onion, chopped
  • 1 red or yellow sweet pepper, chopped
  • 2 cups dry whilte rice (I used basmati rice); do not wash
  • 3 cups of chicken stock or liquid from cooking the beans
  • 1/2 teaspoon salt
  • 1 tablespoon coconut oil
  • 2 to 3 tablespoons vegetable oil for frying the Gallo Pinto

Gallo-Pinto-Beans-and-Rice-04

Missing from the ingredients is the black bean.

P/S: the cup I used to measure the rice and cooking liquid is the cup that came with a rice cooker. It is smaller than the regular measuring cup.

Source: Nanzaro found the recipe for me from the internet.

(more…)

Continue ReadingGallo Pinto (Beans and Rice)

Cumin Basmati Rice

Michelle served the Coconut Lentil Curry with Cumin Basmati Rice in the South Arm Older Adults Cooking Club.

Cumin-Basmati-Rice-10

This is another recipe from Vij’s Elegant and Inspired Indian Cuisine by Vikram vij & Meeru Dhalwala.

Ingredients

  • 2 cups basmati rice (we used Jasmin rice as this is the rice available  in the kitchen pantry)
  • 3 cups cold water for soaking
  • 1/4 cup coconut oil (ir canola oil)
  • 1 tablespoon cumin seeds
  • 1 cup finely chopped onions
  • 3 3/4 cups water for cooking

Cumin-Basmati-Rice-06

Source: Vij’s Elegant and Inspired Indian Cuisine by Vikram vij & Meeru Dhalwala

(more…)

Continue ReadingCumin Basmati Rice

Spiced Lentil Tacos

The main course for the Mexican theme prepared by Michelle for the South Arm Older Adults Kitchen was Spiced Lentil Tacos.

Spiced-Lentil-Tacos-12

Michelle shared with us that even his meat lover husband enjoys this. Lentil is a great protein substitute and is high in fiber.

Ingredients

  • 1 tablespoon olive oil
  • 1 cup finely chopped onion
  • 1 clove garlic, chopped
  • 1/2 teaspoon salt
  • 1 cup dried brown lentils, rinsed
  • 2 to 3 tablespoons homemade taco seasoning
  • 2 cups vegetable broth
To serve:
  • 1/2 cup fat-free sour cream
  • 8 taco shells or soft tortillas
  • 1 1/4 cups shredded lettuce (spin/pat dry)
  • 1 cup chopped tomato
  • 1/2 cup shredded reduced fat (2%) cheddar

Spiced-Lentil-Tacos-01

P/S: Missing from the photo: brown lentils, vegetable broth, olive oil, onion, garlic, homemade taco seasoning. I accidentally deleted one of the photo of the ingredients.
Source: this recipe is adapted from epicurious.com

(more…)

Continue ReadingSpiced Lentil Tacos

Spinach Lasagna Rolls

Michelle intended to do a pseudo Italian menu for this South Arm Older Adults Cooking Club kitchen.

Spinach-Lasagna-Rolls-13

The main course for this kitchen was Spinach Lasagna Rolls. We like the idea that it is in single portion size that can be easily divided.

A little note from Michelle:

Is spinach more nutritious raw or cooked? The answer is cooked. Cooking can actually boost the antioxidant content. Heating vegetables releases antioxidants by breaking down cell walls. Studies have found that eating cooked spinach and carrots versus raw results in much higher blood level of beta-carotene, an antioxidant thought to guard against heart diseases and lung cancer. From Leslie Beck, Globe and Mail

Ingredients

  • 9 lasagna noodles
  • 10 oz frozen chopped spinach
  • 15 oz low fat ricotta cheese
  • 1/2 cup grated Parmesan cheese
  • 1 egg
  • salt and freshly ground pepper
  • 32 oz tomato sauce (homemade or store bought)
  • 9 tablespoons (about 3 oz) part skim mozzarella cheese, shredded

Spinach-Lasagna-Rolls-01

Source: this recipe is adapted from Skinnytaste.com

Makes 9

(more…)

Continue ReadingSpinach Lasagna Rolls

Millet and Cauliflower Casserole

The ingredient introduced in this recipe is millet. Millet is a cereal grain with origins in Asia and Africa. Millet has been cultivated for 10,000 years. In India, it is often mixed with other grains to make flat bread. It is an important part of the diet in many parts of Africa.

Millet is gluten-free and rich in B vitamins.

Millet-and-Cauliflower-Casserole-11

This Millet and Cauliflower Casserole is vegan, wheat and dairy free. However, this recipe is very adaptable. You may add Parmesan cheese to it to entice kids to eat. You may substitute the millet with other grain like quinoa. This casserole makes a great potluck dish.

Ingredients

  • 1 1/2 cups raw millet
  • 3 3/4 cups water
  • 4 tablespoons olive oil
  • 1 large onion, diced
  • 1 large cauliflower, chopped into 1″ pieces
  • 3 large garlic cloves, minced
  • 1/3 cup tightly packed chopped Italian parsley
  • 1 teaspoon sea salt
  • fresh ground pepper
  • 1/4 cup lemon juice
  • 1 x 15 oz can Navy beans, rinsed and drained
  • vegetable broth
  • paprika

Millet-and-Cauliflower-Casserole-01

Source: this recipe is adapted from The Whole Foods Allergy Cookbook

(more…)

Continue ReadingMillet and Cauliflower Casserole

Easy Mushroom Stroganoff

Mushroom is the next featured superfood in the South Arm Cooking Club for Seniors. The mushroom is used in this Easy Mushroom Stroganoff recipe.

Easy-Mushroom-Stroganoff-14

Benefits of mushrooms extracted from BBC Good Food Megazine and Vegetarian Nutrition Info includes:

  • very low in calories
  • antioxidant property
  • high in potassium (helps lower blood pressure and reduces risk of stroke). For example, one portobella mushroom has more potassium than a banana or a glass of orange juice.
  • great alternative to meat
  • source of Vitamin B12
  • one of the few natural sources of Vitamin D, which keeps bones and teeth healthy and supports the immune system
  • shiitake mushrooms have been used by Chinese and Japanese to treat cold and flu, appears to stimulate immune system

Ingredients

  • 1 1/2 tablespoons olive oil
  • 2 onions, finely chopped
  • 2 tablespoons paprika
  • 4 garlic cloves, crushed
  • 600 grams mixed mushrooms, washed and chopped
  • 1 cup low sodium beef or vegetable stock
  • 2 tablespoons Worcestershire sauce
  • 1/3 to 1/2 cup half fat sour cream
  • parsley, chopped
  • broad noodles, prepared according to directions

Easy-Mushroom-Stroganoff-1

Source: adapted from BBC Good Food Magazine

(more…)

Continue ReadingEasy Mushroom Stroganoff

Pasta with Lentils and Kale

The fall/winter vegetable featured in this recipe is kale. This is in line with the theme of eating food in season for the South Arm Cooking Club for seniors.

Pasta-with-Lentils-and-Kale-11

If you do not want to cook the lentils, you can use canned lentils or white beans but rinse them well. Chopped hazelnuts or walnuts or leftover cooked bacon, sausage or chicken can be added for added protein.

Ingredients

  • 1/2 cup French (small) green lentils
  • 2 cups water
  • 3/4 teaspoon salt
  • 6 tablespoons extra-virgin olive oil
  • 1 large onion, finely chopped (2 cups)
  • 1/4 teaspoon black pepper
  • 3/4 pound kale (preferably Tuscan; sometimes labeled as “lacinato”)
  • 3/4 pound dried short pasta
  • grated Parmigiano-Reggiano or toasted breadcrumbs for topping

Pasta-with-Lentils-and-Kale-1

Source: this recipe is adapted from Gourmet April 2007

Tips:

Lentils and onions can be cooked up to 5 days ahead and chilled. Cool completely and covered before refrigeration. Reheat over low heat, thinning with water as necessary.

Kale can be washed and trimmed 1 day ahead and chilled in a sealed plastic bag lined with dampened paper towels.

(more…)

Continue ReadingPasta with Lentils and Kale

Spaghetti with Tomato Sauce and Swiss Chard Pesto

Minoo made a pasta dish with the pesto we made in the community kitchen.

Spaghetti-with-Tomato-Sauce&Swiss-Chard-Pesto-8

The pasta is made with tomato sauce and Swiss Chard pesto. The pesto adds creaminess to this pasta.

Ingredients

  • spaghetti
  • tomato sauce
  • Swiss Chard pesto
  • bay leaves
  • dried oregano
  • dried basil leaves
  • chili flakes
  • a pinch of sugar
  • ground black pepper
 Spaghetti-with-Tomato-Sauce&Swiss-Chard-Pesto-1

Source: Minoo

(more…)

Continue ReadingSpaghetti with Tomato Sauce and Swiss Chard Pesto