Breakfast Idea: Omelette with Spinach and Cheese (Frittata di Spinaci)

Minoo shared more basic food safety guidelines at the Gilmore Park Church Community Kitchen. These guidelines apply to group cooking or cooking at home.

Personal Hygiene

  • If you are sick (cold, vomiting or have diarrhea), do not attend the community kitchen. If you must come, do not cook as you may contaminate the food you are cooking. Perhaps, you can help with the clean up.
  • Always tie your long hair back or wear a hat while cooking.
  • Wash your hands when you first get to the kitchen.
  • Wash your hands when you switch working from raw meats to vegetables or fruits.
  • Wash your hands anytime your hands become self contaminated. for example after sneezing or coughing into your hand or after using the washroom, after touching your hair, nose or face.
  • Don’t handle food with open sores and cuts on your hand. Wear thin plastic gloves is the best solution in this case.

Your Clothing

  • Pull up your sleeves to prevent your clothing from contaminated with food.
  • Wear a clean apron.

The Food

  • If a can is leaking, rusted or dented, do not open it. Throw it away. The contents may make you sick. If a can is bulging, do not open it and contact the Health Department.
  • After use, immediately wash any board and knife used for raw meat. Wash your hands too.
  • Cool food as quickly as possible before putting it into containers to take home. This can be done by putting it into shallow containers, and stirring regularly. Placing the pot or pan into an ice bath also works well.
  • Foods should be refrigerated or frozen as soon as possible. Bacteria will grow if food is left out at room temperature.
  • It is recommended that cooked meals can be kept up to 3 days in the refrigerator and up to 6 months in the freezer.
  • When reheating meals at home, be sure to get the food up to the proper temperature, i.e. the food should be steaming hot.
  • Thaw frozen foods in the fridge, microwave oven or cold running water; not on the kitchen counter.


The last breakfast item which Minoo shared was Omelette with Spinach and Cheese (Frittata di Spinaci). You may add any leftover parsleys or cilantro into this recipe.


  • 2 tablespoons extra virgin olive oil
  • 1 onion, finely chopped
  • 2 garlic cloves, minced
  • 2 to 3 green onions, chopped
  • 6 large eggs, beaten
  • 1 pound spinach, stems removed (or baby spinach)
  • 1/4 cup freshly grated Parmigiano-Reggiano
  • salt and pepper to taste


Source: this recipe is adapted from

Serves 6 to 8


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Spinach and Strawberry Salad

Minoo served the Pasta with Tomato Paste and Peas with a side dish of salad.  Minoo got some extra spinach from the South Arm Community Garden managed by the seniors. The freshly picked organic spinach was ultra sweet.


This Spinach and Strawberry Salad is sweet and appetizing.


  • 1 (10 to 12-ounce) package of baby spinach, washed and dried.
  • 1/3 cup sliced almonds, toasted
  • 8 strawberries, hulled and quartered
  • 1 cucumber, peeled and finely diced


  • 1/2 lemon, juiced
  • 2 tablespoons balsamic vinegar
  • 1/3 cup sugar
  • 1 tablespoon vegetable oil or extra virgin olive oil
  • 1 teaspoon poppy seeds


Source: Minoo

Prep time: 20 minutes;  Serve 4


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Spinach Beef Soup

Besides the Creamy Seafood Udon, Lorna also made a Spinach Beef Soup in the Gilmore Park Church Community Kitchen. This is a simple and quick soup that can be served in 30 minutes.



  • 1 bunch spinach, washed and drain
  • 1 can chicken stock
  • 1 can whole kernel corn
  • 4 cups water
  • 1 pound lean ground beef, marinate with salt, pepper, corn starch and 1 egg for 30 minutes


Source: Lorna

Prep time: 10 minutes;  Cook time: 20 minutes;   Serve 4


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Spinach And Chickpea Fritters

The second recipe demonstrated by Minoo in the South Arm Community Kitchen is an Indian recipe. It is Spinach and Chickpea Fritters. These vegetarian fritters can be served as an appetizer or snack.


Minoo served the Spinach and Chickpea Fritters with a store bought mango chutney. The fritters are fried to very crispy and they are great snacks with vegetables in it.


  • 1 cup chickpea flour (available at Middle Eastern, Indian or health food stores) or all-purpose flour
  • 1/4 cup cornstarch
  • 1/4 teaspoon baking powder
  • 1 teaspoon cumin seeds
  • 1/4 teaspoon cayenne pepper
  • 1/2 onion, finely chopped
  • 3/4 teaspoon salt or to taste
  • 1 cup canned chickpeas
  • 1 10-ounce box frozen chopped spinach, thawed and squeezed dry
  • 1 tablespoon minced peeled ginger
  • vegetable oil for frying
  • mango chutney, for serving


Source: adapted from food network

Prep time: 30 minutes; Cook time: 20 minutes; Serve 6 to 8


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Spinach Cake

This is a healthy cake. It has green power. It has the source of Popeye’s power. This cake is great for picky kids who defy vegetables.


The whipping cream makes this Spinach Cake more attractive.

Source: unknown

Prep time: 30 minutes; Bake time: 30 minutes; Yield 1 loaf


  • 3 eggs
  • 1 cup sugar
  • 1 teaspoon vanilla extract
  • 250g (1/4 pound) spinach, washed, drained
  • 1/2 cup extra virgin olive oil
  • 2 tablespoons lemon juice
  • 2.5 cups flour, sifted
  • 1 teaspoon baking powder
  • 1 cup whipped cream
  • 3L Pyrex dish (we used a loaf pan which takes longer to bake because we cant find a Pyrex dish in this kitchen)



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Hearty Bean and Barley Soup

I did not get to taste this Hearty Bean and Barley Soup in the South Arm Cooking Club for Seniors as Charlene made this second soup for the seniors to bring home. A mixture of kidney beans and spinach give this soup a triple-punch of nutrition in the form of iron, fiber, and calcium. You can also vary this soup by adding shredded chicken or different vegetables.


This is a great soup to freeze in 1 or 2 cups portions to reheat for the future. If you intend to freeze it, do not add the spinach. You may add the spinach just before you serve the soup after reheating. You may need to add an extra half cup to one cup of water to the leftovers, since the barley will continue to absorb liquid over time.


  • 1 (19 ounce) can dark red kidney beans, rinsed and drained
  • 2 teaspoons olive oil
  • 1 onion, chopped
  • 1 carrot, chopped
  • 1 stalk celery, chopped
  • 6 garlic cloves, minced
  • 2 teaspoons dry rosemary, minced
  • 2 boxes less-sodium chicken broth (8 cups broth)
  • 1 can diced tomatoes, undrained
  • 1 cup pearl barley
  • 16 ounces bag spinach
  • 1/4 teaspoons freshly ground black pepper
  • Parmesan cheese to serve, optional


Paul, Chris O’Brennam and Marcel made this hearty soup adapted from Cooking Light.

Prep time: 15 mins; Cook time: 50 mins


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Garlicky Spinach Balls

The last appetizer made in the South Arm Club for Seniors is a very healthy appetizer.  Instead of something loaded with sugar, butter or cheese, this appetizer is made with vegetable.  This Garlicky Spinach Balls recipe is adapted from Taste of Homes and it serves 8 to 12.


These Garlicky Spinach Balls are made with dry bread stuffing and spinach. They are tasty, easy-to-eat vegetable appetizer. You can make these ahead and freeze them, unbaked, in a single layer. Then, simply bake as needed, adding 5 to 10 minutes to the cooking time.


  • 2 cups crushed seasoned stuffing
  • 1 cup finely chopped onion
  • 4 eggs, lightly beaten
  • 1/2 cup grated Parmesan cheese
  • 1/4 cup butter, melted
  • 1/4 cup reduced-sodium chicken broth or vegetable broth
  • 2 garlic cloves, minced
  • 1 1/2 teaspoons dried thyme
  • 1/4 teaspoon ground black pepper
  • 2 packages (10 ounces each) frozen chopped spinach


Paul and Frances made with these Garlicky Spinach Balls.


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Indian Cuisine: Ground Meat Curry

For the main course, Minoo made a Ground Beef Curry for the Indian theme at the Caring Place Community Kitchen. I did not use beef on the title as most population in India are Hindus who do not eat beef. I do not want to be offensive. You can substitute the beef with other meat like chicken, turkey, lamb or pork.


This Ground Beef Curry is loaded with spices like turmeric, cinnamon, cumin seeds, coriander seeds and dried red chili flakes. Vania, a volunteer for the family services did a research on the benefits of eating spicy food and here are what she found out:

  • spicy food helps to prevent degeneration of the brain and nervous system
  • helps with prevention of depression and migraine
  • helps increase metabolism which is an important factor in weight loss function
  • use for pain and inflammation management
  • good for blood circulation
  • lower blood pressure
  • cancer prevention (Capsaicin, an active component of chili peppers, attack and kill cancer cells
  • improve digestion
  • improve sleep pattern



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Creamy Bean Soup with Fresh Herbs and Spinach

The next dish which the South Arm Cooking Club for Seniors made is a bean soup.  Soup is comfort food especially in the colder fall and winter.  This bean soup is adapted from Cara Brunetti Hillyard and it serves 6.   Chris and Paul made this soup.


Chris and Paul made two versions of this bean soup.  One is the creamy version while another is the broth version.  The creamy version is smooth while the broth version has more texture to it.  The soup is very filing too with the beans as a source of protein.


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Cheesy Fish and Spinach Casserole

Minoo shared a Cheesy Fish and Spinach Casserole recipe in the Gilmore Park Church Community Kitchen.  She also made mash potatoes as the side dish to go with the casserole.  This recipe serves 6.


This Cheesy Fish and Spinach Casserole is very simple and quick to make.  It is a great recipe for a quick meal when you have a long day and do not want to labour in the kitchen.  Kids will love this cheesy dish complete with vegetables and protein.  All you need is a side dish of carbohydrate like mash potatoes, home made potato wedges, a simple noodle or rice dish.


  • 1 bag fresh spinach (you may use pre-wash baby spinach)
  • 1 cup cheddar or parmesan cheese, grated
  • 1/3 cup breadcrumbs
  • 1 egg beaten
  • 1 lb Basa or any while fish fillets like Cod, Sole, etc
  • salt and pepper to taste



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