Spinach Arugula Salad

The South Arm Multicultural Community Kitchen serves the Chicken Marsala Fettuccine with a simple salad.

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The arugula adds a peppery flavour to the salad.

Ingredients

  • 1 pound fresh Spinach plus Arugula
  • 1/3 cup sunflower seeds
  • 1 can Mandarin oranges, drained
  • 1/4 red onion, minced

Dressing

  • 1/4 cup cider vinegar
  • 3 tablespoons olive oil
  • 3 tablespoons water
  • 1 tablespoon sugar
  • 1/4 teaspoon Worcestershire sauce
  • 1 garlic clove, minced

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Minoo also shared a general make your own salad dressing recipes as below.

Salad dressing recipe

Source: South Arm Community Kitchen

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Peanut Noodle Pasta Salad

The second Thai theme recipe which Minoo shared in the South Arm Multicultural Community Kitchen is a cold pasta noodle.

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This Peanut Noodle Pasta Salad is great for potluck. It is a vegetarian pasta salad with a lot of fresh and raw vegetables.

Ingredients

  • 1/2 cup creamy peanut butter
  • 1/4 cup soy sauce
  • 1/4 cup rice vinegar
  • 1 tablespoon sesame oil
  • 2 tablespoons Sriracha
  • 1/4 cup water
  • 1 tablespoon minced ginger
  • 2 cloves garlic, minced
  • 2 tablespoons brown sugar
  • 1 box whole grain linguine (or any pasta you desired)
  • 1 cup matchsticks carrots
  • 2 cups matchsticks cucumbers
  • 1 red pepper, thinly sliced
  • 1 green or yellow pepper, thinly sliced
  • 1/2 cup chopped green onion
  • 1/4 cup chopped cilantro
  • 1/4 cup chopped peanuts

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Source: this recipe is adapted from Tasty recipes

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Carrot Salad

I had the opportunity to return to the South Arm Multicultural Community Kitchen led by Minoo on their last meeting in December. The opportunity came when I introduced a new friend to the community kitchen.

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Minoo prepared three recipes for this kitchen. The first recipe is a Carrot Salad.

Ingredients

  • 4 carrots, peeled and shredded
  • 1 apple – peeled, cored and shredded
  • 1 tablespoon lime juice
  • 2 tablespoons honey
  • 1/4 cup blanched slivered or slice almonds
  • salt and pepper to taste
  • finely chopped Italian parsley, optional
  • 1 or 2 sticks of celery, finely chopped, optional

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Smoky Chicken, Peppers and Spinach Pasta Salad

Since I’m not free on the last week of May, I asked Michelle if I could attend the South Arm Hungry Men Community Kitchen instead of missing the session for women. Most of the times, the recipes are the same for both kitchens.

Here is my observations of the Hungry Men Community Kitchen; they are eager to learn to cook and they socialize well with one another. They are helpful with the clean up too. I wish the men in my home are the same. They only need extra guidance  with some basic kitchen skills and more complicated recipes ((in term of many steps) .

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For this kitchen, the main course is a Smoky Chicken, Peppers and Spinach Pasta Salad. This salad can be served hot or cold.

Ingredients

  • 12 ounces rotini pasta, cooked according to package directions (vegetable rotini is preferred)
  • 1/3 cup honey
  • 1/4 cup apple cider vinegar
  • 2 tablespoons olive oil for sauce + 1 tablespoon for cooking chicken
  • 2 tablespoons lemon juice
  • 2 tablespoons light brown sugar, packed
  • 2 teaspoons smoked paprika
  • 1/2 teaspoon salt, or to taste
  • 1/2 teaspoon ground pepper,or to taste
  • 1/4 teaspoon cayenne pepper, optional and to taste
  • about 1 1/4 pounds boneless skinless chicken breasts, diced into bite-sized pieces and seasoned with salt and pepper
  • 1 1/2 to 2 cups (2 heaping handfuls) fresh spinach leaves, sliced thinly (chiffonade)
  • 1 large red bell pepper, seeded and diced small
  • 1 large orange bell pepper, seeded and diced small

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Source: averiecookes.com

Yield: serves 8 generously

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Big Italian Salad

The Big Italian Salad made in South Arm Women Community Kitchen uses oregano, Italian parsley and basil for flavouring.

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Ingredients for Dressing

  • 1 cup loosely packed fresh Italian parsley, roughly chopped.
  • 10 big leaves fresh basil
  • 1/4 teaspoon dried oregano
  • 2 cloves garlic, peeled
  • 1/4 cup red wine vinegar
  • 3/4 cup extra virgin olive oil
  • 3/4 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 1 1/2 teaspoons honey

For the Salad

  • 1 large head Romaine lettuce, washed, dried and cut into large, bite-sized pieces
  • 1 large red bell pepper, chopped
  • 1 cup chopped hothouse cucumbers
  • 1 large carrot, peeled into ribbons
  • handful grape tomatoes, halves
  • handful pitted olives
  • Ricotta or Feta cheese, crumbled ; to taste

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Source: Jennifer Segal, onceuponachef.com

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Celery, Apple and Strawberry Salad with Coconut Yogurt

Michelle served a Celery, Apple and Strawberry Salad with Coconut Yogurt along with the Quinoa Enchilada Casserole.

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This salad can be served as a snack, dessert or stuffed in a pita with your choice of protein (eg. tempeh, chicken, or tuna) as a meal. The celery adds a lot of crunch to this salad.

Ingredients

  • 2 cups chopped celery
  • 2 cups chopped apple (recommend Golden Delicious)
  • 1 cup chopped strawberries
  • 1/2 cup plain yogurt
  • 1 tablespoon shredded coconut (sweetened or unsweetened)
  • 1 tablespoon orange or pineapple juice
  • sprinkle of sea salt to taste (optional)

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 Instruction

  1. Mix all ingredients together in a bowl.
  2. Refrigerate for 1 hour prior to serving.

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Source: http://www.ironman.com

Michelle also shared the following article related to apple from http://www.besthealthmag.ca

In 2004, USDA scientists investigated over 100 foods to measure their antioxidant concentration per serving size. Two apples – Red Delicious and Granny Smith ranked 12th and 13th respectively. Antioxidants are disease-fighting compounds. Scientists believe these compounds help prevent and repair oxidation damage that happens during normal cell activity. Apples are also full of a fiber called pectin. A medium sized apple contains about 4 grams of fiber. Pectin is classed as a soluble, fermentable and viscous fiber, a combination that gives it a huge list of health benefits.

Creamy Cilantro Lime Slaw

Michelle prepared a Mexican theme meal for this South Arm Women Community Kitchen.

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The first recipe is a Creamy Cilantro Lime Slaw. For this slaw recipe, Michelle used purple cabbage because it has more nutritional value than green cabbage. Although it’s a creamy dressing, the tanginess of the lime juice makes this salad very refreshing.

Ingredients

  • 1 small head purple cabbage, shredded
  • 1 heaping teaspoon kosher salt
  • 1 large handful cilantro, chopped
  • 3 to 4 large scallions, thinly sliced
  • 1 large jalapeno, stem and seeds removed, minced (optional)
  • 1/2 cup honey Greek yogurt (we substituted with plain yogurt with added honey)
  • 1/2 cup mayonnaise
  • 3 tablespoons fresh lime juice (from one large lime)
  • 1 teaspoon lime zest (from that same lime)
  • 2 cloves garlic, minced
  • 1/2 teaspoon cumin
  • pepper to taste

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Source: this recipe is adapted from selfproclaimedfoodie.com, Krissy Allori

Yields: 8 servings

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Broccoli Apple Salad

The South Arm Women Community Kitchen serves a hearty salad with the hearty lentil and black bean soup.

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This Broccoli Apple Salad comes together with delicious flavours and textures. I like the creamy dressing made with Greek yogurt.

Conversion Tables

Michelle shared the above conversion tables from Marthastewart.com & Gutomna.com as she finds it very useful.

Ingredients

  • 4 cups fresh broccoli florets (about 2 medium heads)
  • 1/2 cup shredded carrots
  • 1/4 cup diced red onion
  • 2 large apples, finely chopped
  • 1/2 cup walnuts pieces
  • 1/2 cup dried cranberries

Creamy dressing ingredients

  • 1/2 cup lite mayonnaise
  • 1/2 cup low fat Greek yogurt
  • 2 tablespoons lemon juice
  • 1 tablespoon sugar
  • 1/4 teaspoon salt
  • 1/8 teaspoon pepper

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Source: adapted from therecipecritic.com

Serves 4 to 6

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Winter Fruit Salad

This is a simple fruit salad made in the South Arm Women Community Kitchen for dessert.

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The pomegranate adds colour and crunch to this wonder Winter Fruit Salad. If pomegranate is not in season, you can substitute it with berries.

Ingredients

  • 2 crisp red skinned apples such as Fuji or Pink Lady, cored and diced
  • 2 firm but ripe pears, cored and diced
  • 2 oranges, peeled, membrane removed from each segment and cut into thirds
  • the arils (seeds) of one pomegranate
  • juice from 1/2 lemon
  • 1 tablepoon honey
  • finely chopped a few fresh mint leaves

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Source: This recipe is adapted from foodista.com

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Arugula Salad with Shaved Parmesan

Michelle served a side of Arugula Salad with Shaved Parmesan to go with the hearty vegetarian quinoa chili.

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The slightly bitter arugula is a great compliment to the hearty chili.

Ingredients

  • 1/4 cup red wine vinegar
  • 1 teaspoon Dijon mustard
  • 1 teaspoon sugar
  • 1/2 teaspoon salt
  • freshly ground black pepper
  • 1 clove garlic, peeled and smashed on a cutting board with the side of a knife, or more to taste
  • 1/2 cup extra-virgin olive oil
  • 12 ounces fresh arugula, washed and dried
  • 2 ounces shaved Parmesan

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Source: this recipe is adapted from Emeril Legasse, 2004

Cook’s note: this recipe makes approximately 3/4 cup vinaigrette. Any remaining vinaigrette will keep for up to 2 weeks stored in a non-reactive container in the refrigerator.

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