Tender Steak Roll filled with Vegetables

The South Arm Community Kitchen made the main dish last as it is to be consumed hot.

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The main dish we made was Tender Steak Roll filled with Vegetables. This can be grilled or pan fried.

Ingredients

  • 8 thin slices sirloin or flank steak
  • Extra virgin olive oil
  • salt and freshly ground black pepper
  • Rosemary, chopped and crushed
  • 1 red pepper, sliced into thin strips
  • 1 medium zucchini, sliced into thin strips
  • 1 medium onion, halved and thinly sliced
  • a few mushrooms, cut into thin slices

For the Rosemary Balsamic Glaze

  • 1 teaspoon extra virgin olive oil
  • 1 large clove garlic, minced
  • 1/4 cup dark balsamic vinegar
  • 2 tablespoons dry red wine
  • 2 teaspoons sugar
  • Rosemary
  • 1/4 cup vegetable stock

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Source: South Arm Community Kitchen

Serves 8

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Roasted Veggies with Avocado Dressing

The South Arm Multicultural Community Kitchen came together for another cooking session.

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We made Roasted Veggies with Avocado Dressing. This is a vegetarian meal which uses fall vegetables like squash and Brussels srpouts.

Ingredients

  • 3 sweet peppers, multi-colour, roughly chopped
  • 1 pound butternut squash
  • 1 pound Brussels sprouts, hulled and halved if they are big
  • 2 teaspoons dried Oregano
  • 1 teaspoon salt
  • 1 teaspoon ground black pepper
  • 3 tablespoons olive oil
  • 4 ounces mixed greens

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Avocado Dressing Ingredients

  • 3 avocados
  • 3 small garlic cloves
  • Juice of 2 limes or lemons
  • 1/2 cup olive oil
  • 1 teaspoon salt
  • 1/2 teaspoon ground black pepper

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Source: South Arm Community Kitchen

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Sweet and Savory Swiss Chard

With the Swiss Chard donated by the Richmond Sharing Farm, the South Arm Community Kitchen made a Sweet and Savory Stir Fried Swiss Chard.

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Ingredients

  • 2 tablespoons olive oil
  • 1 small onion, diced
  • 2 cloves garlic, minced
  • 1 tablespoon Dijon mustard
  • 4 teaspoons sugar
  • 1 tablespoon cider vinegar
  • 1 1/2 cups chicken broth
  • 4 cups stemmed, chopped, rinsed Swiss Chard
  • 1/4 cup dried cranberries
  • 1/4 cup sliced almonds
  • salt and pepper to taste

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P/S: You can substitute the Swiss Chard with Kale

Source: South Arm Community Kitchen

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Garlic-Parmesan Hasselback Zucchini

The South Arm Community Kitchen made some Garlic-Parmesan Hasselback Zucchini with the zucchini donated by the Richmond Sharing Farm.

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Ingredients

  • 1 tablespoon extra-virgin olive oil
  • 1 teaspoon finely chopped fresh oregano or 1/2 teaspoon dried ones
  • 1 teaspoon finely chopped garlic or 1/2 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 4 small zucchini
  • 1/3 cup shaved Parmesan cheese, large pieces broken in half

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Source: this recipe is adapted from Eating Well

Makes 4 servings

Serving size: 1 zucchini

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Garlic Parmesan Roasted Broccoli

The South Arm Women Community Kitchen serves a side dish of Garlic Parmesan Roasted Broccoli with the Beef Stew with Noodles.

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These roasted broccoli flowerets come together with just few minutes of preparation time. It’s the perfect and easiest side dish to any meal.

Broccoli Health Benefits from Medical News Today

Broccoli contains high level of fiber (both soluble and insoluble) and is a rich source of vitamin C.

In fact, just a 100 gram serving of broccoli will provide you with more than 150% of your recommended daily intake of vitamin C, which in large doses can potentially shorten the duration of the common cold.

Broccoli is also rich in vitamin A, iron, vitamin K, B-complex vitamins, zinc, phosphorus and phyto-nutrients.

Phyto-nutrients are compounds which lower the risk of developing diabetes, heart disease and certain cancers, according to the USDA’s Agricultural Research Service.

Ingredients

  • 24 ounces (5 cups) broccoli florets
  • 3 tablespoons olive oil
  • 4 cloves garlic, minced
  • salt and freshly ground black pepper to taste
  • 1/4 cup grated Parmesan
  • juice of 1 lemon

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Source: This recipe is from http://damndelicious.net/

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Baked Zucchini Sticks with Sweet Onion Dip

Michelle served the Chicken Tortilla Soup with a side of Baked Zucchini Sticks with Sweet Onion Dip.

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This is a guilt-free way to enjoy the crunchy outside (and tender inside)  of a restaurant-style zucchini stick.

Ingredients

Dip

  • 1 tablespoon butter
  • 1 medium sweet onion, about 1/2 pound, peeled and sliced
  • 2 tablespoons cider vinegar
  • 2 tablespoons honey
  • 1 tablespoon prepared mustard
  • 1 cup mayonnaise
  • salt and pepper to taste

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Zucchini Sticks

  • 3 medium zucchini, unpeeled, cut into 3″ long stick
  • 1 tablespoon salt
  • 1 cup coarse, dry bread crumbs (e.g. Panko)
  • scant 1/2 cup freshly grated Parmesan cheese
  • 1 tablespoon mixed Italian herbs (we used garlic powder and dried Thyme)
  • 1/2 cup egg substitute or 2 large eggs; or 3 egg whites, lightly beaten
  • Olive oil spray
Source: King Arthur Flour

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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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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 Carrots & Parsnips

In another cooking session for the South Arm Older Adults Community Kitchen, Michelle shared a roasted root vegetables recipe to encourage usage of parsnip which is not a so common root vegetable to some participants.

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Michelle shared the nutritional facts about the root vegetables in this recipe:

Carrots:

  • Carrots are an excellent source of beta-carotene, and contain high amount of fiber. Beta carotene is important for eyesight, skin health, and normal growth.
  • Carrots are a good source of fiber, vitamin C and potassium, as well as vitamin B6, folate, and several minerals including calcium and magnesium.

Parsnips:

  • Parsnips are a strong scented plant cultivated for its white edible root.
  • Parsnips are a root vegetable related to the carrot family. Parsnips resemble carrots but are paler and have a stronger flavour. In Scotland, parsnips are still known as “white carrots”.
  • Parsnips are a good source of vitamin C and vitamin B which assists in the functioning of the digestive system, skin and nerves.

Ingredients

  • 1 1/2 pounds carrots
  • 1 1/2 pounds parsnips
  • 1 tablespoon olive oil
  • 1/2 teaspoon dried thyme
  • 3/4 teaspoon salt
  • 1/8 teaspoon ground black pepper

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Instructions

  • Preheat oven to 350 degrees.
  • Peel carrots and parsnips. Have them lengthwise, and cut each diagonally into 3/4″ pieces.
  • Toss in bowl with olive oil, thyme, salt and pepper.
  • Spread in a single layer pan, roast for 1 hour to 1 hour and 20 minutes, tossing occasionally.

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Eggplant with Miso Topping (Nasu Dengaku)

The side dish which Michelle picked for the Japanese theme meal is Eggplant with Miso Topping (Nasu Dengaku). It was a last minute addition as Michelle found Asian eggplant on sales while she was groceries shopping for the community kitchen.

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Eggplant with Miso Topping is Michelle’s favourite dish to order at Japanese restaurants.

Ingredients

  • 3 to 4 Chinese or Japanese eggplants
  • 1 tablespoon sesame oil
  • 1 tablespoon canola or any neutral oil
  • sesame seeds to garnish

Miso Topping

  • 5 tablespoons white miso paste
  • 2 1/2 tablespoons sugar
  • 1 tablespoon mirin
  • 1 egg yolk
  • 1/2 cup water

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Source: Let’s Cook Japanese Food by A. Kaneko

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