RECIPE BOOK - Access Alliance

Access Alliance Multicultural Health and Community Services
NEWCOMERS COOKING TOGETHER
Men’s Edition
RECIPE BOOK
A Special Thanks to Our Wonderful
Volunteers:
Jason Qu (Recipe Documentation)
Ming Lau (Graphic Design)
The Cook-book can be viewed online at:
http://accessalliance.ca/services/nutritionprograms
Downtown Office:
340 College St., Ste. 500
Toronto, ON M5T 3A9
Tel: 416-324-8677
ring:
Featu tural recipes
ulticul
ous m pant bios
tic
& Par
Delici
“Food is our common ground, a universal experience.” James Beard
Introduction
Food is not about impressing people.
It's
about making them feel
comfortable.
Ina Garten
White Bean
& Tuna Salad
Serves 4
What you need
3 Tbsp. (45 mL) Extra virgin olive oil
2 Tbsp. (25 mL) freshly squeezed Lemon juice
1/4 Tsp. (1mL) Salt
1/8 Tsp. (0.5 mL) freshly cracked Pepper
1(6 oz/170 g) Can of Tuna packed in water, drained
2 Cups (500 mL) cooked White pea beans
1/4 Cup (50 mL) finely diced Red onion
1 Cup (250 mL) Cherry tomatoes cut in half
2 Tbsp. (25 mL) finely chopped Parsley
4-6 Cups (1.5 L) washed Salad greens
Here’s how:
1. In a small bowl, whisk together the olive oil, lemon juice, salt and
pepper. Set aside.
2. In a medium bowl, combine tuna, beans, onion,tomatoes and
parsley. Pour in dressing and toss lightly.
3. Serve on a bed of salad greens.
OPTIONS:
• For more “lemony” flavour, add 1 tsp. of lemon zest (zest is the bright outer
skin of the lemon).
• Add 2 tbsp. of rinsed capers.
• To save time, use tuna packed in olive oil and use the olive oil from the can
to make the dressing.
• Try using 1 (19 oz/540 mL) can of white kidney beans, drained.
2
46
Greek Style
Bean Pita
Pizzas
Newcomers
Cooking
Together
Serves 6
What you need
1.5 Cup cooked White pea beans
1.5 Cup diced English cucumber
1 Cup diced seeded Tomatoes
½ Cup diced sweet Green pepper
½ Cup crumbled Feta cheese
6 Whole wheat Pitas
¼ Cup chopped, pitted Black olives
6 Red or Green leaf lettuce leaves
Tzatziki sauce (optional)
1/3 Cup diced Red onion
2 Tbsp Red wine vinegar
1.5 Tsp Dried oregano
¼ Tsp Salt
¼ Tsp Pepper
Here’s how:
1. Combine all ingredients except pitas, lettuce and tzatziki in a
bowl.
2. Place lettuce leaves on top of flat pita.
3. Spoon filling in the middle. Roll up sides of pita with bottom of
pita smaller than the top. Wrap bottom of pita with wax paper
for easy handling. Serve with tzatziki on the side.
Newcomers Cooking Together is a peer-led community food
skills program offered by the Dietitians at Access Alliance
Multicultural Health and Community Services. It’s run in
partnership with various agencies across the city, and funded by
the City of Toronto Community Services Partnership.
Participants make new friends, share favourite traditional dishes
and learn healthy new recipes using a variety of ingredients.
We are pleased to share this recipe book from Newcomers
Cooking Together (Men’s Edition) as a memory of our time
together.
Dietitians:
Jennifer Atkins, Hons BASc., MPH, R.D.
Yousra Dabbouk, Hons BSc., MPH, R.D.
Volunteers:
Jason Qu
LaiMing Lau
Photography by:
Sabor-Ahmad
45
Participants:
Ali Reza Baghire (Danny)
Bariadoora Nwidag Wiwa (Barry)
David Uribe
Efrain Valencia Sanchez
Max Suarez
Omar Alzate
Omar Turnner (Divalee)
Rahman Agaev
Sayed Maqsud Burhan
Sergey Tigranov Akulunts
3
Table of Content
Week 1
R.D. Salad (By: The Dietitians) & Hummus*
Week 2:
Beef-Chili* & Tofu-Chili & Salad (By: Rahman)
Week 3
Garlic Cheese bread & Bean-Rice Salad (By: The Dietitians)
Week 4
Jamaican Chicken Curry w/ Sweet Potatoes (By: Divalee)
Yogurt Parfait (By: The Dietitians)
Week 5
Shola & Quorma (By: Sayed Burhan)
Week 6
Enmoladas & Cactus Salad (By: Valencia)
Week 7
Nachos & Guacamole (By: David) Pea-Mint soup (By: The Dietitians)
Week 8
Borsch (By: Sergey)
Lentil Burger (By: Barry)
Week 9
Chiles Rellanos (By: Max)
Arepas de Choclo (By: Omar)
Week 10
Qabli Pilau (By: Sayed Burhan)
Bean and Chocolate Chip Cookies* (By: Barry)
* Most bean recipes used in this book were adapted from the Ontario Bean Producers.
4
Additional Bean Recipes
Lentil
Quesadillas
Serves 4
OPTIONS:
What you need
• Try using 1 can of black
beans, rinsed & drained or, try
using 1 can of beans in
tomato sauce
• Serve with low-fat sour
cream, salsa & guacamole
1 Tbsp. (15 mL) Vegetable oil
1 Tbsp. (15 mL) melted Butter
8 Large flour Tortillas
1 Can Lentils
1 Cup (250 ml) chunky, medium or hot Salsa
2 Cups (500ml) grated Monterey Jack or Cheddar cheese
Here’s how:
1. Combine the oil and butter in a small dish. Lightly brush one side of
4 tortillas with the oil/butter mixture.
2. In a medium bowl, combine the beans and salsa.
3. Place a tortilla, oiled side down on a work surface. Place 1/4 of the
bean mixture over the surface. Sprinkle evenly with 1/2 cup (125
mL) of the cheese. Place another tortilla on top. Repeat with
remaining tortillas, bean mixture and cheese.
4. Brush the tops of the quesadillas with oil/butter mixture.
5. Heat a large non-stick skillet over medium-high heat. Cook the
quesadillas, one at a time for 3 minutes per side (or until light
golden).
6. Cut into wedges.
44
Fun Memories
Bean Health
Beans are an exceptionally healthy, low-cost and, easy food to use, yet
many people are unsure what to do with them. So this year, “beans” was
the theme for Newcomer’s Cooking Together.
Beans are high in fibre and protein and low in fat. Because of their fibre
content, they are digested slowly and can delay hunger. This helps in
weight-loss programs by keeping people full until their next meal.
Beans are an excellent source of vegetable protein. But, since vegetable
protein alone does not contain all of the essential amino acids, the
protein in beans is best when it is mixed with bread, rice or animal
proteins.
A diet rich in beans may help protect against cancer, heart disease and
stroke. Recent research on Diabetes suggests that beans, in particular,
chickpeas (garbanzo beans) help to lower fasting blood sugar levels
when used as part of a high-fibre diet. The results were so strong that
beans worked almost as well as oral medication.
For some people, consuming extra beans leads to uncomfortable
gassiness and bloating. The following are some tips which may help to
reduce the gassy feeling:
-
‫ﺥﺍﻁﺭﺍﺕ ﺥﻭﺵ‬
-
Increase the intake of beans in your diet slowly
Increase your intake of water whenever you increase beans in
your diet
Rinse dry beans under cold running water
after soaking, rinse beans again before cooking in fresh water
Avoid eating other gas-producing vegetables such as cabbage,
cauliflower and broccoli with beans
Keep active to encourage regular bowel movements
Buenos Recuerdos
прекрасные воспоминания
5
43
Week 1
Qabli Pilau
Serves 6-8
Yousra and Jenn met while
studying their Masters degree at
the University of Toronto. They
had early dreams of working
together in the community
setting – in summer, 2009, the
dream began!
The RD salad is a mixture of some of the dietitians’ favourite
ingredients. Yousra likes almonds and dried apricots and enjoys
experimenting with salad dressing by mixing different ratios of
olive-oil: lemon juice: balsamic vinegar, and adding various sauces,
spices and herbs. Jenn likes to have fun with mixing fruit, salad
greens and sources of protein. She loves the natural beauty found
in food and a colourful plate is a goal for every meal. Together,
their creativity made a great salad!
They have both enjoyed facilitating the group and have learned as
much from the participants as they hoped to have shared. They
are working hard to find a way to make the Men’s Edition of
Newcomers Cooking Together a permanent part of the nutrition
program at Access Alliance.
6
What you need
3 Tbsp Oil
2.5 lbs Beef, cubed
2 Onions, chopped
2 Tbsp Salt
1Serving
Tsp Black
pepper
Sizes
1 Bay leaf
1 Tbsp Cumin or Garam
Masala Spice Mix
¾ Cup Raisins
4 Cups Long-grain rice, soaked in
water for 4 hours and drained
1 Cup chopped Almonds,
toasted
½ Cup chopped Pistachios,
toasted
2 Carrots, thinly sliced
Here’s how:
1. Heat oil in a large pot over of medium heat. Sear beef,
turning often, for approximately 10 minutes.
2. Add the onions and 2 cups of water. Turn heat to
medium-low; simmer for 25 minutes.
3. Add salt, pepper, bay leaf, cumin, and 4 cups of water.
Simmer for another 20 minutes.
4. Add carrots. Simmer for another 10 minutes.
5. Add raisins. Simmer for another 5 minutes.
6. Add rice and another 2 cups of water. Bring to a boil, turn
heat to medium-low, and simmer for 15 minutes, or until
rice is cooked.
7. Stir in almonds and pistachios.
Vegetarian option: use crumbled tofu instead of beef.
42
RD Salad
Serves 8
Photographs taken by:
Sabor-Ahmad.
On any given week, Sabor-Ahmad, our group photographer, could be
seen perched on the top of chairs or hanging over the stove, or
adding a flower beside the dish of the week – all in an effort to
create that ‘perfect picture”! The salads displayed above are a sample
of the beautiful way in which Sabor-Ahmad decorated our platters.
Many of his master-pieces grace these pages.
Thank you Sabor-Ahmad for such a brilliant memory of our time
together!
For the last session, Sayed Maqsud shared with us an Afghani dish
called Qabili-a beautiful finale to our cultural cooking extravaganza!!
What you need
Dressing
1 Large box Arugula leaves
(~142 grams)
6 Tbsp Olive oil
3 Tbsp Lemon juice
3 Tbsp Red wine or
Balsamic vinegar
2 cloves Minced garlic
2 Tbsp Pomegranate
syrup (optional)
2 Tbsp Sumac
3 Tbsp Dried mint leaves
½ Tsp Black pepper
2 Cup chopped Dried apricots
3/4 Cup Almonds
2 Can Black beans
2 Large Pomegranate
Here’s How
1.
2.
3.
4.
5.
Wash arugula leaves.
Rinse canned beans thoroughly.
Remove seeds from pomegranate.
Cut dried apricots into quarters.
Mix dressing ingredients in a jar, shake well and
refrigerate for an hour if time permits (otherwise may
still use dressing immediately without chilling).
6. Mix items 1-4 and almonds with dressing ensuring
dressing disperses throughout salad.
41
7
Week 2
Hummus
Serves 4-6
Tahini or sesame
seed paste is the
original ingredient
for this dish. It is a
good source of
calcium. It is
available in most
grocery stores and
in bulk food stores.
For lengthy storage,
leave in refrigerator.
What you need
540mL Chickpeas, canned,
drained
75 mL Olive oil
50 mL Lemon juice
2 Garlic cloves, minced
30 mL Tahini (sesame seed
paste)
½ tsp Salt
Parsley to garnish
Here’s how:
1.
2.
3.
Combine chick peas, olive oil, lemon juice, garlic, tahini,
and salt, and mash or food process until smooth.
Place in serving dish, and garnish with parsley.
Serve with pita bread or with a variety of raw
vegetables as a dip.
Note: Can also be served with pita crisps. They can be made by brushing
pitas lightly with olive or vegetable oil, cutting into wedges, and baking in
a 350 degree oven until crisp (10 to 15 minutes). Crisps can be sprinkled
with ground spices before baking for extra flavour.
8
and finally in a hairnet!
40
Week 10
Bean Chili
Serves 6
“I don’t like cooking but
I like eating, and I hate
doing dishes!” That sums
up Danny!
Probably the funniest participant in the group, Danny has made
us all laugh at some point. Although he didn’t have a specific
recipe in mind, Danny joined the class hoping to learn a thing or
two about cooking and was interested in learning how to bake
something healthy (as long as it was also yummy). Therefore we
decided to try out a “Chocolate-Chip Bean Cookie” recipe! We
were hoping this would cover both the “yummy” and the
“healthy”.
In his spare time, Danny enjoys working on the computer, playing
the guitar, watching movies, making new friends, and changing his
hair colour (so far we’ve seen blonde, silver, brown and black!)
39
What you need
1 lb(454 g) Lean ground beef (or tofu)
1 Onion, chopped
1 Green pepper, seeded and
chopped
1 Tbsp Chili powder
2 (540mL) Cans Stewed tomatoes
1 (540mL) Can Red kidney beans
1 (156mL) Can Tomato paste
Here’s how:
1. Cook the meat (or tofu) over medium-high heat in a
large saucepan until no longer pink. Stir well.
2. Add onion, green pepper and chili powder and
continue to cook, stirring occasionally until the
vegetables are tender.
3. Stir in tomatoes and bring to a simmer.
4. Add the beans and tomato paste.
5. Reduce the heat to medium and simmer for 10
minutes.
9
Week 3
Chocolate Chip
Bean Cookies
Serve 10-12
Rahman has captivated
us with many of his stories
from how to scare away
snakes with mint, to how
he can eat glass!
If you ever wanted an onion or a tomato finely chopped, Rahman
would be the guy to go to! Rahman’s attention to detail was apparent
from the very first time we all saw him with a knife and chopping
board. Although the ingredients in Rahman’s salad may seem like a
basic Iranian Shirzai salad (cucumbers, tomatoes and onions), it is the
passion with which he chops and presents his salad which is
remarkable. Rahman first learnt about this salad at a wedding he was
attending. He liked it but thought the vegetable pieces were too big.
So he decided to try it with more finely chopped vegetables and
found it made a difference.
In his spare time, Rahman enjoys Kung-Fu and has been practicing this
martial art for nearly 20 years. This has intrigued a few other
participants who are interested in learning from him. Rahman also
used to do acrobatics when he was younger and says we all have “an
acrobat within us. We just need to not be afraid!”
10
What you need
½ Cup Margarine
½ Cup unsweetened
Applesauce
1 Cup Brown sugar
1 Cup well-cooked White
kidney beans
½ Tsp Cinnamon
1 Tsp Vanilla
2 Eggs
1.5 Cup All-purpose flour
1 Cup quick cooking Rolled
oats
1 Tsp Baking soda
½ Tsp Salt
2 Cups chocolate chips
Here’s how:
1.
2.
3.
4.
5.
6.
7.
8.
Pre-heat oven to 375F (190C).
Puree white kidney beans in food processor.
Cream together margarine, applesauce, sugar and
pureed white beans.
Stir in vanilla and beaten eggs.
Combine dry ingredients and stir into bean mixture.
Mix in chocolate chips.
Drop from spoon onto greased cookie sheets.
Bake in 375F for 12 to 14 minutes.
38
Rahman’s
Salad
As a devout Christian, religion
is very important to Barry. In
his spare time, he enjoys
playing soccer, and his favourite
team is Real Madrid. This
World Cup he will be
supporting Nigeria. Good-luck
Nigeria!
Barry moved to Canada 18 months ago, and has been interested in
learning all about Canadian foods ever since. He has been enjoying
the cooking classes and trying out the recipes he’s learned. In Week
eight, after looking through the ‘Encyclopedia of Foods’, he requested
to learn how to make lentil burgers. He wanted to learn something
fast and easy. Barry was pleased with the outcome and found the
recipe “tasty and very delicious”. He is now eager to spread the
knowledge by teaching his friends from Nigeria how to prepare these
recipes. Also, on the final day of cooking classes, we discovered Barry
was quite the baker! He helped make some delicious and healthy
Chocolate Chip Bean Cookies!
Although we did not have a
chance to learn Barry’s favourite
recipes in this round of the Men’s
Edition, we hope to learn how to
make his Garri (made from
cassava flour) and Agusi Soup
(made from melon, lamb, stockfish
and perenwicle).
37
Serves 4-6
What you need
2 Large Cucumbers, finely chopped
4 Large Tomatoes, finely chopped
1 Large Onion, finely chopped
Here’s How
Mix the above ingredients
in a bowl. Does not need
a dressing.
11
Garlic Bread
Arepas de
Choclo
Serves 4-6
What you need
1 Baguette (French bread)
2 Cloves of Minced garlic
¼ Cup Olive oil
1 Cup shredded Cheddar cheese
¼ Cup chopped fresh Oregano (or
parsley)
Serves 10-12
What you need
2 kg Frozen corn, thawed
1 Cup Skim milk powder
2 Cups fine yellow Corn
flour
1 ¼ Cups Sugar
2 Cups grated Cheddar
cheese
1 Cup Raisins
¼ Cup Honey
Here’s how:
1. Preheat oven to 425 F (220C)
2. Cut the bread in half (Cut baguette in half crosswise; then
cut each in half horizontally) and place on a baking sheet
3. Grate the cheese
4. Mince or crush the garlic (very finely)
5. Mix the olive oil and crushed garlic
6. Lightly rub some of the olive oil & garlic mixture onto the
surface of the bread
7. Sprinkle the shredded cheese onto the bread
8. Sprinkle some chopped fresh oregano on top of the cheese
9. Bake in oven until cheese has melted (about 7 minutes)
10. Cut bread into slices
Here’s how:
1. Puree corn, in batches, until smooth in a blender. Add water, ¼ cup
at a time, if necessary.
2. Combine corn with skim milk power, corn flour, and sugar to form a
thick, smooth batter.
3. Grease and line 2 large baking dishes with wax paper. Divide batter
between the pans.
4. Bake at 425ºF for 40 minutes.
5. Top with cheese, and bake for another 15 minutes.
6. Top with raisins and honey.
Serves 8
12
36
Spanish
Fried Rice
Bean-rice
Salad
Serves 8
Serves 4
What you need
3 Cups Long-grain rice
5 Tomatoes, chopped
1 Onion, chopped
½ Tsp Garlic powder
½ Tsp Pepper
1 Tbsp Salt
2 Cloves Garlic
1/3 Cup Cilantro
¼ Cup Oil
Here’s how:
1. Soak rice in a bowl of warm water for 10 minutes. Rinse and
drain the rice.
2. Puree tomatoes, ¼ cup of water, onion, garlic powder, pepper,
salt, garlic cloves, and cilantro in a blender to form a smooth
salsa.
3. In a large pan, heat oil over medium-high heat. Add rice and fry
for 15-20 minutes, stirring often, until golden brown, but not
burnt.
4. Stir in salsa, turn heat to medium, and cook for an additional 10
minutes.
5. Add 4 ½ cups water to the pan. Increase heat and bring to a
boil; reduce heat to low, and simmer for 20 minutes, or until rice
is cooked.
What you need
1 Cup cooked Rice
1 Cup Red kidney beans
1 Cup Chickpeas
1 Cup Black beans
2 Medium shredded Carrots
2 Diced Green peppers
Here’s how:
This was a fun and easy recipe.
We decided to mix the above ingredients we had
in the kitchen in a large bowl as a cold salad!
Feel free to experiment with any beans and
vegetables you have as leftovers.
A healthy olive oil and balsamic vinegar can be
used for extra flavour!
13
35
Week 4
Vegetarian
Chile
Rellenos
Serves 4-6
Divalee wishes to pursue
a career as a Registered
Nurse, and to work part-time
as a make-up artist and fashion
designer. In fact, the dress in
this picture was designed by
Divalee!
What you need
4 Red bell peppers
2 Tbsp Oil
1 Onion, diced
1 Clove Garlic, minced
2 Carrots, finely diced into
small cubes
Here’s how:
1. Preheat oven to 450º. Roast peppers for 1 hour, until soft and
blackened. Set aside to cool.
2. Heat oil in a large pot over medium heat. Saute onion and garlic for
10 minutes.
3. Add carrots, potatoes, salt, and pepper. Cook for 5 minutes.
4. Add 1/3 cup of water, turn heat to medium-high, cover with lid, and
cook for 20 minutes. Stir often. Remove from heat, cool, and mash.
5. When cooled, carefully peel the peppers, remove the stems, and
remove the seeds. Try to keep the peppers whole.
6. Stuff each pepper with a layer of cheese, a layer of stuffing, and
another layer of cheese.
7. Put the peppers in a baking dish, and bake for an additional 10
minutes at 450º.
8. Serve peppers with salsa on the side.
Divalee is passionate about both cooking and eating, and explains that
the presentation of her food is as important (if not more) than the
food itself. Passionate about cooking, her short-term goal is to
become a chef. Currently enrolled in culinary classes, Divalee has been
very helpful in our sessions, helping to show participants proper knifehandling techniques.
In Week four, Divalee prepared a Jamaican breakfast for us, “Curry
Chicken and Green Bananas”, which she learned from her
grandmother. Although this is a relatively common breakfast in
Jamaica, she explains that many people would traditionally have okra
with cod fish or cornmeal dumplings instead for breakfast.
14
3 Potatoes, finely diced into small
cubes
2 Tsp Salt
1 Tsp Pepper
1 Cup Grated cheese (cheddar,
mozzarella, or others)
Hot salsa, for serving (recipe
below)
34
Week 9
The secret to Max’s cooking
skills? Well he began learning how
to cook at age 14 from his mother,
and has also been working in
restaurants since the age of 19.
Max actually joined our group as a
guest in Week six to help Valencia
in preparing the Mexican
Enchiladas, mole sauce and Cactus
Salad. And what a help that was!
Max’s cooking skills are
unparalleled. . . we are truly grateful
he decided to stay on in the class!
He has also assisted Omar in
preparing the recipes for both
Chilles Rellanos and Arepas de
Choclo.
As an artist, Max explains that, “I enjoy combining food with art
and I will often use food as a medium to express my art because
you can express feelings through art”. His motto is “food always
makes friends” and his favourite food is “anything as long as it’s
made with love”.
Jamaican
Chicken
Curry with
Sweet
Potatoes &
Bananas
Serves 8
What you need
4 Cooking Green bananas
2 Large Sweet potatoes, quartered
5 Cloves Garlic, crushed and finely minced
2 Whole Chicken breasts, chopped into 3-inch pieces
4 Chicken drumsticks, chopped into 3-inch pieces
2 Tbsp Curry powder
1 Onion, finely chopped
3 White potatoes, chopped into 1-inch cubes
3 Carrots, chopped into 1-inch cubes
4 Tbsp Oil
2 Tsp Paprika
1 ½ Tsp Salt
2 Tsp Garlic powder
½ Tsp Black pepper
Mexican Hot Salsa
2 Tomatoes
1/2 Cup Chicken broth or water
2 Cloves Garlic
½ Onion, chopped
Serves 4-6
1/3 Cup Cilantro
1 Tbsp Salt
2-3 Small green Chile peppers
Bring a small pot of water to a boil. Boil the tomatoes for approximately 10
minutes, until soft. Puree all ingredients in a blender, to form a smooth salsa.
33
15
Here’s how:
1. Bring a large pot of water to a boil.
2. Cut ends off bananas. Cut one long slit lengthwise down the
peel of each banana, but do not peel.
3. Add bananas and sweet potatoes to water, and boil for 15-20
minutes, until soft.
4. Meanwhile, mix together garlic, paprika, garlic powder, 1 ½ tsp
salt, and pepper. Rub chicken pieces with spice mixture.
5. Heat the oil in a large pan over medium-high heat. Fry the
curry powder in the oil, until fragrant, about 1 minute.
6. Add the chicken to the pan. Fry, turning often, for 4 minutes.
7. Add the onion, mix pan contents together, and fry for another
8 minutes, stirring often.
8. Add potatoes and carrots. Stir-fry for 5 minutes.
9. Add enough water to just cover the potatoes, and 1 tsp salt.
Bring water to a boil, turn heat to low, cover the pan with a lid,
and summer for 15 minutes (or until the potatoes are cooked).
10. Drain the bananas and sweet potatoes; season with a pinch of
salt.
11. Serve curry with bananas and sweet potatoes on the side.
Vegetarian Variation – substitute 1 block of extra-firm tofu, cubed,
for the chicken. Follow all other directions.
Serves 8
16
Chiles
Rellenos
with Chicken
Serves 8
What you need
8 Red bell peppers
1 lb Boneless chicken
1 Onion, halved
3 Cloves Garlic, whole
1 Tbsp Salt
3 Cups Shredded cheese
(cheddar, mozzarella, or
others)
Hot salsa, to serve (recipe
below)
Here’s how:
1. Preheat oven to 450º. Roast peppers, turning frequently. for 1
hour, until soft and blackened on all sides. Set aside to cool.
2. Meanwhile, add chicken, onion, garlic, and salt to a medium pot of
water. Bring to a boil, and cook for 25 minutes.
3. Cool the chicken meat. Once cooled, shred meat with your clean
hands.
4. Carefully peel the peppers, remove the stems, and remove the
seeds. Try to keep the peppers whole.
5. Put the peppers in a baking dish. Stuff the peppers with a layer of
cheese, a layer of chicken, and another layer of cheese.
6. Bake for an additional 10 minutes.
7. Serve peppers with salsa on the side.!
32
In his spare time
Omar loves to read,
explaining it was one of
the most fun things one
can do for free. He also
enjoys listening to all types
of music and is interested
in learning how to dance.
Omar moved to Canada eight months ago, and the first thing he
said to us upon joining the class was that he didn’t know how to
cook. He wasn’t sure how to chop an onion or grate cheese. And
boy has he come a long way! In Week nine (with the help of
Max), Omar had the entire group fall in love with one of his
favourite Colombian dishes he learned from his mother- Arepas
de Choclo! That same week Omar and Max also prepared Chiles
Rellanos.
Omar has thoroughly
enjoyed the group and says
he has learned a lot about
healthy eating, has gained
some new cooking skills and
has started to feel better as
he begins to eat healthier.
31
Yogurt
Parfait
Serves 1
What you need:
¾ Cup Yogurt, plain or flavoured
1 Chopped Apple (or any fruit )
½ Cup any High fibre cereal
¼ Cup Trail mix (or Mixed nuts)
Here’s how:
Mix the above ingredients in a bowl and enjoy!
Nutrition Notes
- For a high fiber cereal choose 5 grams or more of fiber per
serving
- Remember that ¼ cup of mixed nuts is one serving of Meats
and Alternatives
- Try choosing a low-fat or fat-free yogurt
17
Week 5
Lentil
Burger
Serves 4-6
What you need
Serving Sizes
No stranger to music
himself, Sayed Maqsud
Burhan used to work as
a producer and later a
director at a radio station
Acting as the DJ of our cooking class, Sayed has brought wonderful
Afghani music to share with the group as we cook. Furthermore,
twenty-one Afghani singers have used his poems as lyrics to their
songs.
During Week five, Sayed shared two Afghani recipes- Quoma and
Shola. He explained that the real Shola he learned from his mother
when he was younger was a simple dish consisting of rice, meat and
beans. However, during his time in Russia he came up with the idea of
making Shola healthier by adding a lot of vegetables. He found it to be
really delicious and decided to share it with his friends. Everyone
thoroughly enjoyed his new and improved version of shola.
18
2 Cups cooked Lentils
1 Medium Carrot,
shredded
1 Medium Onion, finely
chopped
1 Egg
2 Tbsp Oil
Seasoning to taste
Here’s how:
1.
2.
3.
4.
5.
Open can of lentils and rinse well
Wash and shred carrots
Wash and chop onions
Crack egg and place in a bowl and mix well
Add all ingredients together in bowl with egg; sprinkle in seasoning of your
choice (e.g. black pepper, cayenne pepper, dried mint etc…)
6. Mash thoroughly with a fork or potato masher until all lumps are gone
7. Pack mixture with your hands into small circles (“patties”)
8. Heat pan on medium heat- add 2 Tbsp oil
9. Place burgers on frying pan 5 minutes, or until brown. If the patties
crumble, reshape them with your spatula
10. Flip burger; leave for 5 minutes
11. Keep flipping until brown
12. Serve on bun with cheese, lettuce, onions, ketchup, mustard (as you would
a regular burger)
Note: Can be made with any canned beans; any vegetable can be substituted
for carrots or onions.
30
Here’s how:
1. Bring a pot of water to a boil. Add beef and boil for 15
minutes.
2. Add cabbage, boil for another 5 minutes.
3. Add potatoes and bay leaves; boil for another 45 minutes,
turning heat down to medium-low after 15 minutes have
passed.
4. Meanwhile, heat oil in a large pan over medium-high heat.
Saute grated beets, tomatoes, onion, and carrots for 5
minutes.
5. Add ¼ cup of water, cover, turn heat to low, and steam until
everything is soft, approximately 20 minutes. Stir often.
6. Add the vegetable mixture to the pot with the beef, and
simmer for an additional 10 minutes.
7. Add parsley, salt, and pepper; taste for seasoning, and cook for
an additional 2 minutes.
8. Serve with yogurt sauce.
Vegetarian Variation: substitute beef with 2 cans of any bean or
legume. For Step 3, add 1 vegetable stock cube, and reduce
simmering time to 30 minutes. Follow all other instructions.
29
Quorma
Serves 8
What you need
2 Bulbs (approximately 15 cloves) of Garlic, minced
2 Pounds stewing Beef, cubed
1 ½ Cups dried Chickpeas, soaked overnight in water
1 Potato, finely chopped
2 Turnips, finely chopped
¾ Cup dried Black eyed peas, soaked overnight in water
4 Cups of uncooked Long-grain rice, soaked overnight in water
2 Tbsp Salt
4 Tbsp Olive oil
3 Onions, chopped
2 Green peppers, chopped
1 Tomato, chopped
2 Carrots, chopped
2 Small cans Tomato paste
3 Tbsp Afghan masala spice mix (Or
low-sodium spice mix)
Here’s how:
1. Heat oil in a large pan over medium heat. Saute onions and garlic until
golden, about 5 minutes.
2. Add beef to the pan. Add enough water to cover the meat.
3. Bring water to a boil over high heat. Turn heat down to low.
4. Drain the chickpeas. Add the chickpeas, and simmer for 15 minutes.
5. Add green peppers, tomato, and carrots. Stir. Simmer for 10 minutes.
6. Drain the black eyed peas and the rice. Add salt, potatoes, turnips, black
eyed peas, rice, all of the tomato paste, and 4 cups of water to the pot.
7. Simmer for 45 minutes with the lid on, stirring often. If all of the water
becomes absorbed, add ½ cup more water, repeating as necessary.
8. Mix in the masala spice.
19
Borsch
Shola
Serves 6
What you need:
1 Bulb of Garlic (approximately 7 cloves), minced
1 Cups dried Chickpeas, soaked overnight in water
1 Cup dried Black eyed peas, soaked overnight in
water
2 Cups Rice, soaked overnight in water
2 Cups dried Mung beans, soaked overnight in water
1 Tomato, chopped
1 Green pepper, chopped
2 Potatoes, chopped into small cubes
1 Small can Tomato paste
2 Tbsp Afghan masala spice mix (or low-sodium
spice mix)
1 Turnip, chopped
1/4 Cup Oil
2 Tsp Salt
1 Onion, finely chopped
2 Zucchinis, chopped
2 Carrots, chopped
20
Serves 8-10
What you need
2 lbs Beef, cubed
1 Medium-sized Cabbage,
chopped
2 Potatoes, chopped
4 Bay leaves
4 Tablespoons Oil
2 Beets, peeled and grated
4 Onions, diced
6 Tomatoes
3 Carrots, finely diced
1/3 Cup Parsley, chopped
salt and pepper, to taste
Yogurt Sauce
750ml Plain Yogurt
5 Cloves Garlic,
minced
Mix yogurt and
garlic. Let sit for 20
minutes in the
refrigerator.
28
Week 8
Serving Sizes
In his spare time Sergey
enjoys playing chess. In fact, he
is so passionate about the
game, he can name the
world’s top 15 chess players,
as he brags that player
number 13 “Harri Kasparov”
comes from his city!
Although Armenian by origin, Sergey was born in Baku (capital city of
Azerbaijan), then moved to Russia, Armenia, Turkmenistan, and finally
arrived to Canada in July 2007. No wonder Sergey excelled in
Geography in school! In fact, Sergey has given us some great
geography lessons during our cooking sessions.
It was during his time in Turkmenistan that Sergey learned how to
prepare ‘Borsch’ – the recipe he shared with us in Week 8. He was
taught this recipe by his sister. Sergey explained that there are many
different kinds of Borsch, and that he is uncertain whether the origin
of the recipe is Russian or perhaps from Ukraine. During this time,
his sister also taught him how to prepare a few of his favourite
foods: dolma (stuffed grape leaves), and vinegret and olivye (two
types of salad).
27
Here’s how:
1. Heat oil in a large pot over medium heat. Saute onion for 5 minutes. Add
garlic, and cook for another 1 minute.
2. Drain chickpeas. Add chickpeas and enough water to cover. Bring to a
boil, turn heat to low, and simmer for 15 minutes.
3. Add carrots, simmer for 15 minutes.
4. Add tomato and green peppers, simmer for 5 minutes.
5. Drain black eyed peas, mung beans and rice. Add black eyed peas, mung
beans, rice, zucchini, turnip, and potatoes. Add enough water to cover
ingredients.
6. Cover with lid and bring to a boil. Turn heat to low and simmer for 30
minutes, stirring often. Add 1 cup water if all the water becomes
absorbed, repeating if necessary.
7. Add tomato paste, spice mix, and salt. Stir. Simmer for another 5 minutes,
until everything is cooked. Enjoy!
21
Week 6
Probably the most health-conscious
participant in our group, it is not
uncommon to hear Valencia asking
other participants to cut down on
the amount of oil being used. He’s
often seen reading food labels, or fully
engrossed in nutrition books in the
kitchen!
In Week six, Valencia shared a traditional family recipe with the group,
Enchiladas with Mole Sauce and Cactus (Nopal) Salad. It was the first
time many of us had tried cactus. Although Max and Valencia made
cleaning the cactus seem easy and effortless, to many of us it was
actually quite challenging! It was interesting to learn that the first time
Valencia tried that recipe was here in class. And we are glad he did!
In his spare time Valencia enjoys to read. He is very keen on improving
his nutrition knowledge, and gave the class a thought-provoking
presentation on “nutrition and spirituality”. Based on a Spanish book he
read, this presentation required Valencia to translate the content into
English. The presentation also highlighted his group facilitation skills and
demonstrated his ability to engage participants in a lively debate.
Enmoladas
Serves 4
22
Nachos
with
Guacamole
& Salsa
1 Bag of Corn chips
250g Mixed cheese (cheddar/
mozzarella), grated
1 Can sliced Jalapeno peppers
Guacamole & salsa (see recipes below)
Bean sauce (see recipe below)
Serves 6
Guacamole
6 Avocados, mashed
4 Tomatoes, seeded, finely diced
2 Jalapeno peppers, finely diced
1 Onion, finely diced
½ Cup Cilantro, finely chopped
Juice of 1 lemon
1 tbsp Salt
1.
2.
1. Mix together tomatoes,
jalapenos, onion, cilantro,
lemon juice, and salt.
2. Stir into mashed avocados.
Boil tomatoes until soft, about 5 minutes.
Blend all ingredients together in a blender,
until combined.
Bean Sauce
2 Tbsp Oil
2 Onions, chopped
2 Cans low-fat Refried beans
¾ Cup Water
1 Tsp Salt
Salsa
3 Tomatoes
½ Onion
¼ Cup Cilantro
1 Jalapeno pepper
1 Clove Garlic
1. Heat oil in a medium pan over
medium-high heat. Saute onions for
10 minutes.
2. Add beans, water, and salt.
3. Heat over medium heat, stirring
often, for 10 minutes. Let cool
slightly.
Here’s how:
1.
2.
3.
4.
Spread corn chips onto 2 large baking sheets.
Cover with bean sauce, jalapeno peppers, and cheese.
Broil in the oven for 3-5 minutes, until cheese is melted.
Serve with salsa and guacamole on the side, for dipping.
26
Week 7
What you need
A few of David’s favourite
things include: computers, being
alone and looking at the sky on a
clear night. He explains, “I love
looking at the sky when it’s clear
at night. It feels like I can think
about everything so clearly. It’s
awesome!”
Not one to follow recipes in the traditional sense, David has a
simple philosophy when it comes to his cooking, “I like to make
things in my own style. It depends on what I want at the time. If I
like it, I’ll add it in my recipe. Basically, when I cook at home,
anything I like goes!”
In Week seven David decided
to share his recipe for ‘Nachos
and Guacamole’ which he
learned in Mexico three years
ago. At home David enjoys
experimenting with and
creating many of his own
salsas and sauces to
accompany his nachos.
25
16 Corn Tortillas
1 Can of Mole (Dona Maria
is a good brand)
2 Clove of Garlic, minced
1 Large Onion, minced
¼ Large block of Cheddar
Cheese – shredded
1 Container of Cheese Fresco
2 Cups of Water
4 Chicken Breasts, boneless,
skinless
4 Tbsp Sesame Seeds, toasted
4 Tbsp fresh Cilantro
1 Small container of low-fat
Sour-cream
1 Tsp of Canola Oil
Here’s how:
1.
Place 2 cups of water, with minced garlic, onion and chicken breasts into pot. Boil
on medium-high heat, until chicken is cooked.
2. Remove chicken pot from the stove. Set aside the pot with the chicken inside to
cool.
3. Place 2 pans (one large and one small), and one small pot onto the stove on lowmedium heat. Rub each pan with a small amount of oil (1 Tsp)
4. Empty the mole sauce into the small pot. Slowly add the water from the cooked
chicken into the mole sauce. Stir until the mole is the texture of gravy. Heat on
medium heat until steaming.
5. Place sesame seeds into the small pan on low-medium heat. Stir often until the
seeds are a golden, light brown colour. Then, remove from the heat.
6. Place tortillas into heated large pan. Let warm 20-30 seconds on each side (do not
toast or let them get crunchy). Pile warmed tortillas onto a large plate – keep
warm in oven on 150F until ready to use.
7. Take cooled chicken and tear into small pieces with clean hands. Pile on a plate.
8. To Put it All Together: Quickly dip the warmed tortilla into the mole sauce, wet
both sides of the tortilla.
9. Lay the tortilla flat on a large plate, fill with chicken (or cheese fresco for
vegetarians), roll tightly.
10. Top the tortilla roll with shredded cheese, 1 Tsp of sour cream and fresh cilantro.
11. Serve with a side of Spanish Rice, Cactus Salad or Refried Black Beans.
23
Cactus
Salad (Nopal)
Serves 6
What you need
Pea &
Mint Soup
4 Large Cactus leaves (fresh or from a
jar)
1 Large Tomato, diced
½ Medium Onion, chopped
¼ Cup chopped Cilantro (coriander)
1 Squeezed Lime
Serves 4
What you need
1 Medium Red onion, peeled and
finely chopped
1 Garlic clove, peeled and
minced
5 Cups/750g Fresh peas, shelled
or Frozen peas
1 Cup/75g Mint leaves, roughly
chopped
1 Tbsp Extra virgin olive oil
1 Tbsp of Butter
1 Litre of Vegetable stock.
Sea salt and freshly ground
pepper, to taste
Here’s how:
1. Remove thorns from cactus leaves (See picture above). Be
careful if this is your first time cleaning a cactus as the thorns are
quite sharp.
2. Wash the cactus (after removing the thorns).
3. Place the leaves on a heated pan until they become quite tender.
4. Finely dice the cactus leaves.
5. In a large bowl mix the diced cactus along with the diced
tomato, onion and chopped cilantro.
6. Squeeze lime onto salad.
7. Refrigerate.
23
Here’s how:
1. Gently heat the oil and butter in a large saucepan, add the chopped
onion and cook on a gentle heat for 10 minutes or until the onion is soft,
but not brown. Add the garlic and cook for a further 3 minutes.
2. Add ¾ of the peas, the chopped mint leaves, and ¾ of the vegetable
stock. Cover the saucepan with a tight fitting lid and cook on a medium
boil for 10 minutes.
3. Blend the soup in a food processor (or blender), you will have a thick
puree. Return the puree to the pan, season with salt and pepper and add
the remaining peas and stock. Cook for a further 5 minutes.
4. Serve with crusty, fresh bread.
24