Curried Carrot Soup

For the last kitchen for the South Arm Older Adults Community Kitchen before the summer break, we made a Superfoods Salad which was a huge hit during the annual South Arm fund raiser to the food bank.

Superfood Salad

You can find the recipe of the Superfoods Salad here.

Anne shared a Curried Carrot Soup recipe in this last kitchen. Thank you, Anne for the delicious soup.


You can substitute coconut oil for the olive oil and butter to add coconut flavour to it. You can also add a full can of 398 ml  coconut milk if you desire to tame the spice a bit or you can use a small can of 160 ml for a thicker and spicier soup.


  • 2 tablespoons olive oil
  • 2 tablespoons butter
  • 1 medium onion, chopped
  • 2 teaspoons minced garlic
  • 2 teaspoons minced ginger
  • 2 teaspoons medium curry powder
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 4 cups peeled and sliced carrots
  • 3 cups vegetable stock or broth
  • 1 x 160ml can of coconut milk (or 1 x 398ml can if desired)
  • optional: yogurt to serve


Source: Anne

Makes about 1 liter


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Carrot Ginger Soup

The South Arm Older Adults Kitchen is back in action. For this kitchen, Michelle revisited a couple of the best recipes due to popular demand.


One of the recipe is Smothered Chicken in Quinoa. This is a high fiber and high protein meal in a pot. This is a recipe which freezes well.


Michelle also shared her family favourite Carrot Ginger Soup for this session. This is also a recipe which freezes well. It also tastes better the next day. You may double the recipe by just doubling the ingredients.


  • 1/4 cup butter
  • 1 1/2 cups chopped onion
  • 1 1/2 tablespoons minced ginger
  • 1 tablespoon minced garlic
  • 1 1/2 pounds carrots, peeled and roughly chopped
  • 2 tomatoes, chopped
  • zest of 1/2 lemon (peeled with peeler, avoid white pith, or grated on a microplane)
  • 4 cups vegetable broth
  • 2 tablespoons honey (or more to taste)
  • whipping cream or yogurt or sour cream, to garnish


Source: this recipe is adapted from


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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.


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


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


  • 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


Source: D’nis


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Spiced Carrot and Celery Soup

Minoo prepared four recipes for the South Arm Community Kitchen for this meet. We started with a simple, colourful, lively and warming soup.


The simple carrot and celery is spiced up with curry powder. You can add any leftover food like ham or roasted chicken shreds into the  soup to make it more appealing to kids. The addition of potatoes or grains will make it more creamy and hearty.


  • 1 tablespoon of olive oil
  • 1 large onion, chopped
  • 2 cloves garlic, minced
  • 1 teaspoon curry powder
  • 6 medium carrots, diced
  • 4 large sticks of celery, diced
  • 4 cups water or vegetable stock
  • salt and pepper to taste


Source: this recipe is adapted from Vegan Family House (UK)


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Moroccan Carrot Soup

For this kitchen in the Gilmore Park Church, Minoo chosed a theme of spice. Here is an excerpt that Minoo shared with us.

Spices do more than make food taste great. Recent reseach is showing that spices can promote health and well being through a series of actions that are anti-aging and inhibiting of degenerative disease. The vegetarian diet so often associated with good health and lack of disease relies heavily on the use of spice. But you dont have to be a vegetarian to gain the amazing health benefits these inexpensive flavour enhancers have to offer.

The addition of spices can turn up the taste of almost any food. Here are some examples of the uses of spices in everyday cooking:

  • Add some chili pepper, cumin or turmeric to mashed potatoes or rice.
  • Sprinkle marjoram or rosemary on your salads.
  • Dress up cottage cheese with whatever spice flavour that appeals to you
  • Add spice to vegetable dishes
  • Sprinkle spice on meats, poultry or fish before cooking
Any way you do it, adding spice means adding a wealth of health benefits. Spices have more antioxidant power, measure for measure, than fruits and vegetables. Antioxidants helps prevent cancer, Alzheimer’s disease, heart disease, and premature aging.

This Moroccan Carrot Soup has a punch of flavour. The addition of lemon juice gives it a much depth of flavour.


  • 2 tablespoons (1/4 stick) butter
  • 1 1/2 cups chopped white onion
  • 3 cloves garlic, minced
  • 1 pound carrots, peeled, cut into 1/2-inch dice (about 2 2/3 cups)
  • 2 1/2 cups low-sodium chicken broth
  • 1 1/2 teaspoons cumin seeds
  • 1 tablespoon honey
  • 1 teaspoon fresh lemon juice
  • 1/8 teaspoon ground allspice
  • 1/2 cup plain yogurt or sour cream, stirred to loosen


Source: this recipe is adapted from
Makes 4 servings; Preparation time: 20 minutes: Total time: 40 minutes


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Cole Slaw with Creamy Tangy Dressing

Minoo prepared one of her favourite cole slaw recipe for the salad to go with the Sweet Pepper and Kale Pasta.

Cole-Slaw-with-Creamy Tangy-Dressing-6

This Cole Slaw has a tangy, sweet but yet creamy dressing. This is a very economical recipe to feed a crowd.


  • 1 medium head green cabbage, shredded
  • 1 carrot, shredded
  • 1 tablespoon minced onion
  • 1 1/4 cups mayonnaise
  • 1/3 cup sugar
  • 1/4 cup cider vinegar
  • 1/4 teaspoon celery seed
  • 1/4 teaspoon ground black pepper, or to taste
  • salt to taste

Cole-Slaw-with-Creamy Tangy-Dressing-1

P/S: we do not have cider vinegar and replaced it with white vinegar

Source: via Minoo

Serves 6 to 8


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Carrot Orange Loaf

For dessert, Marian prepared a Carrot Orange Loaf for the South Arm Cooking Club for Seniors.


The Carrot Orange Loaf is moist and perfumed with orange and cinnamon. A great ending for a meal. They are great for breakfast or snack and made a great lunch box treat.


  • 1/2 cup vegetable oil
  • 1 cup sugar
  • 1 large egg
  • 1 cup finely shredded carrot
  • 1 teaspoon finely grated orange zest
  • 1 1/2 cups all-purpose flour
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon baking powder
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon ground nutmeg
  • 1/2 teaspoon table salt


Source: unknown via Marian

Yield 1 loaf


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Carrot and Red Lentil Soup

The theme for this South Arm Cooking Club for Seniors is carrot. The senior garden has yield a good harvest of carrots. All thanks to the volunteers who mind the garden all summer long. One of the volunteer is Frank who keeps a healthy lifestyle at his golden years.


Health benefits of carrots:

  • an excellent source of beta carotene, the precursor of vitamin A
  • a good source of dietary fiber and potassium
  • help prevent night blindness, an inability of the eyes to adjust to dim lighting or darkness caused by deficiency of Vitamin A. Vitamin A combines with therotein opsin in the retina’s rod cell to form rhodopsin, which is needed for night vision.
  • may help to lower blood cholesterol lever
  • protect against caner


  • excessive intake can give skin a yellowish tinge


Marian prepared a couple of recipes which the main ingredient is carrot. A carrot soup and a carrot loaf. The Carrot and Red Lentil Soup is sweet and laden with fiber. It can be served creamy or chunky according to your preference. Most of the participants preferred a creamy carrot soup except for Marcel. So, for Marcel’s sake, we blended half of the soup to make creamy soup and added the remaining half of chunky soup for texture.


  • 8 medium size carrots, peel and coarsely chopped
  • 1 medium onion, chopped
  • 1 tablespoon unsalted butter
  • 1/2 cup split red lentil
  • 5 cups water or chicken stock
  • 1 teaspoon ground coriander
  • 3 tablespoons fresh chopped parsley
  • fresh cilantro for garnishing (optional)
  • plain yogurt
  • salt and pepper to taste


Source: this recipe is adapted from the International Bestseller ‘Staying Alive’ via Marian

Serves 8


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Canning Mixed Vegetable Relish

Ian Lai conducted another food preservation workshop at the Garratt Wellness Center organised by the Richmond Food Security Society. For this workshop, Ian decided to make a Mixed Vegetable Relish from the glut of vegetables he got from the Richmond Sharing Farm.


The vegetables includes zucchini, squash, chard and carrot.


We managed to can 14 x 1 liter jars of the Mixed Vegetable Relish for the food bank. This Mixed Vegetable Relish can be used to make a vegetable lasagna or making it into a soup by adding stock and your favourite grain.


  • squash
  • zucchini
  • carrot
  • onion
  • tomato paste
  • can dice tomato
  • assorted chili pepper (Nanami Togarashi), a Japanese spice mix which is available from Fujiya Japanese store. Ian jokingly said that this is his favourite spice mix for 2010.


You may click on the image of the package to have a larger view.

Ian does not provide a specific measurement for this recipe. In fact, Ian told us that he cooks by feel and he is a not a strict recipe follower.

Source: Ian Lai

Yields 14 x 1 liter jars.


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Crunchy Bok Choy Slaw

The second bok choy dish demonstrated by Minoo at the South Arm Community Kitchen is a Crunchy Bok Choy Slaw. For this recipe, the bok choy is served raw.


This Crunchy Bok Choy Slaw is a change from the more common coleslaw made with cabbage. It has an Asian flair to it with seasoning like rice vinegar and sesame oil.


  • 1/4 cup rice vinegar
  • 1 tablespoon toasted sesame oil
  • 2 teaspoons sugar
  • 2 teaspoon Dijon mustard
  • 1/4 teaspoon salt
  • 6 cups very thinly sliced bok choy
  • 2 medium carrots, shredded
  • 2 scallions, thinly sliced
  • 1/4 red onion, sliced


Source: this recipe is adapted from

Prep time: 20 mins;  Serves 8


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