Waterfront Supper Club Friday March 23, 2018

Supper club with members of The Student Association, The Good Food Market, and Meal Exchange. It was an enjoyable Friday afternoon making meals, and talking about different aspects of food justice. It is always nice to hear from others on their perspective on these issues. Listed here are the recipes that were made.

Recipes Made:


Strawberry Spinach Salad


Ingredients for 4 people

  • teaspoons poppy seeds
  • tablespoons sugar

1/4 cup olive oil

2 tablespoons distilled white vinegar

9 ounces fresh baby spinach

1 quart fresh strawberries cleaned, hulled and cut in half

1/2 cup toasted pecans

1/4 medium red onion thinly sliced (optional)


Add the poppy seeds, sugar, olive oil, and vinegar to a mason jar. Secure the lid and shake well to combine. Refrigerate an hour to up to 7 days.

Combine the spinach, strawberries, pecans, and red onion slices (if using) in a large salad bowl or on a platter. Pour the dressing over salad, and lightly toss. Refrigerate about 10 minutes before serving.


Curried Carrot Salad


Ingredients for 4 people

4 cups (400 g) grated carrots

1/2 a shallot, minced

4 tbsps (60 ml) mayonaise

2 tbsps lemon juice

1 tabsp maple syrup

1 tbsp curry powder 1/3 cup raisins salt to taste 1/4 chopped pistachios


In a large bowl, combine shallots, mayonnaise, agave nectar, curry powder, lemon juice and salt.

Add the grated carrots and raisins. Toss to coat.

Top with chopped pistachios and serve.


Swiss Chard Pasta Dish


Ingredients for 4 people

6 oz pasta, 175 g

1 teaspoon olive oil

4-5 chard leaves, stems diced, leaves coarsely chopped

% teaspoon balsamic vinegar

  • cup canned fire roasted diced tomatoes
  • cloves garlic, minced

1/2 cup cooked white beans, drained and rinsed shaved pecorino cheese 1/4 cup pine nuts, optional salt & pepper


In a large pot of salted boiling water, cook pasta until al dente.

Meanwhile, in a large skillet, heat oil over medium heat. Add chard stems and a pinch of salt. Give them a stir, then add the chard leaves and gently toss until they begin to wilt. Add the balsamic, tomatoes, garlic, white beans, freshly ground pepper, and toss. Once the chard is cooked down, add pasta and remove from heat. Serve with shaved pecorino cheese and pine nuts on top.


Cajun Red Beans and Rice


Ingredients for 4 people

1 tablespoon vegetable oil

  • onion chopped
  • cloves garlic

1 tablespoon cajun seasoning

1/4 tsp each of salt and pepper

1 1/3 cup long grain rice

  • sweet green peppers chopped
  • cans red kidney beans, drained and rinsed

2 cups vegetable stock

1/2 teaspoon hot peppers sauce

  • cup corn kernels
  • tablespoons minced fresh parsley


In a large saucepan, heat oil over medium heat; fry onion, garlic, cajun seasoning, salt & pepper until softened (about 4 minutes).

Add rice, green peppers and kidney beans, stir to coat. Add sauce, hot pepper sauce and 1 cup water. Bring to boil. Reduce heat to medium low. Cover and simmer until rice is tender and liquid is absorbed, about 20 minutes.

With fork, gently stir in corn. Heat through, sprinkle with parsley.

Apple Cookies


Ingredients for 4 people

2 cups flour

1 tsp. baking soda

1/2 cup butter, softened

1 1/3 cups packed brown sugar

1/2 tsp. salt

1 tsp. cinnamon

1 tsp. ground cloves

1/2 tsp. nutmeg

1 egg, beaten

1/4 cup apple juice or milk

1 cup chopped apples

1/2 — 1 cup chopped nuts

1 cup raisins Vanilla Glaze

1 cup icing sugar

1 Tbsp. butter, softened

1/4 tsp. vanilla

1/4 tsp. salt

1 1/2 Tbsp. milk


To make cookies: Preheat oven to 375 F. Combine flour and baking soda in medium bowl. In a large bowl, cream together butter, brown sugar, salt, cinnamon, cloves nutmeg and egg. Add half the flour to the butter mixture and blend well. Mix in juice or milk. Add the apples, nuts and raisins to the remaining flour. Add this apple mixture to the butter mixture. Drop by spoon full on greased cookie sheets and bake for 10 minutes or until cookies are firm.

To make glaze: Blend all ingredients together until smooth. While cookies are hot, spread with vanilla glaze. Makes 3 dozen.




Supper Club Thursday February 22, 2018


This months supper club we had a variety of different dishes. There was a Warm Cauliflower Salad, and a Hearty Potato, Kale and Mushroom Soup. The main course was a Middle Eastern Rice (Mejadra) with turkey, and roasted vegetables. Followed by a desert of Apple Pie Bread. It was a great meal, and thank you to everyone who came.


Warm Cauliflower Salad



  • 1 head of cauliflower
  • Olive oil
  • 1 onion
  • 1 package of mushrooms
  • 1 yellow pepper


For Dressing 

  • 1 cup of olive oil
  • 1/2 cup of brown sugar
  • 1/4 cup of vinegar
  • Cumin
  • Juice from 1 orange
  • 1 bunch of green onions



  • Wash and cut the cauliflower into bite-sized pieces
  • Coat with olive oil and roast on baking sheet at 400F until brown
  • Sautee the onion (minced), the mushrooms (minced) and the yellow pepper (minced)


  • Mix the olive oil, brown sugar, vinegar, season with cumin (to taste) and the orange juice
  • Cut the green onions into small pieces
  • Mix everything together and top with green onions


Hearty Potato, Kale and Mushroom Soup20180222_183014.jpg


  • Potatoes
  • 1 Onion
  • Kale
  • Mushrooms



  1. Boil the stock (follow instructions on package). We made approx. 8 cups of stock
  2. Add cubed potatoes and finely diced kale. Allow to cook until potatoes are tender when pierced with a fork.
  3. In the meantime, sauté 1 onion, diced and some mushrooms, sliced. We used shitake mushrooms.
  4. Add the onions and mushrooms to the pot when the potatoes and kale are cooked.


Middle Eastern Rice (Mejadra)

(With Turkey and roasted Vegetables)20180222_183003.jpg


Vegan, Gluten free

∙ Serves 4


  • 400 g Brown lentils, canned
  • 3 Large or 4 small onions

Pasta & Grains:

  • 1 cup Basmati rice

Baking & Spices:

  • 1 Black pepper
  • 1 1/2 tsp Cinnamon, ground
  • 1 1/2 tbsp Coriander seeds
  • 1 tsp Salt
  • 1 Salt
  • 1 tsp Sugar
  • 1/2 tsp Turmeric, ground

Oils & Vinegars:

  • 2 tbsp Olive oil
  • 1 cup Vegetable or sunflower oil

Nuts & Seeds:

  • 2 tsp Cumin seeds


  • 1 1/4 cup Water



Crispy Onions:

  1. Heat oil in a medium saucepan over medium high heat. Add about 1/3 of the onions and cook for 5 minutes until golden and crispy. Drain on paper towels.
  2. Repeat with remaining onions, in two batches.


  1. Put the olive oil, cumin seeds and coriander in a saucepan over medium heat.
  2. Cook for a couple of minutes until the spices are fragrant.
  3. Add the rice and stir to coat with the oil and spices.
  4. Add the water and lentils.
  5. While it comes to boil, add all the other spices, salt and pepper.
  6. When it comes to a boil, turn it down to medium-low, cover with lid and let cook for 10 to 12 minutes, or until all the liquid has mostly been absorbed.
  7. Remove from heat and let it rest for 10 minutes – during this time, any residual liquid will absorb.
  8. Fluff rice with a from and adjust the seasoning with more salt if you wish.
  9. Just prior to serving, stir through most of the onions and top with remainder. Sprinkle with chopped coriander if desired. Best served warm.


Apple Pie Bread




∙ Serves 8


  • 1 1/4 cup Apples


  • 2 Eggs, large

Baking & Spices:

  • 1 1/2 cups All-purpose flour
  • 1 1/2 tsp Baking powder
  • 1/2 cup Brown sugar, packed
  • 1 1/2 tsp Cinnamon
  • 2/3 cup Sugar
  • 2 tsp Vanilla extract


  • 1/2 cup Butter
  • 1/2 cup Milk



  1. Preheat oven to 350f degrees. Spray a large loaf pan with nonstick cooking spray (the kind with flour in it – like Baker’s Joy.) In a bowl, mix together brown sugar and cinnamon. Set aside.
  2. Using a stand mixer (or in a large bowl with an electric mixer), mix together sugar and butter until smooth. Mix in eggs and vanilla extract until fully combined. Finally, stir in flour and baking powder and milk. Mix until combined. Pour half the batter into prepared loaf pan. Cover batter with half the diced apples. Press the apples down slightly into the batter.
  3. Sprinkle the apples with half the cinnamon sugar mixture.
  4. Pour the remaining batter over the apple layer.
  5. Top with remaining diced apples (again, pushing the apples gently into the batter.)
  6. Sprinkle the remaining cinnamon sugar mixture on top.
  7. Bake for about 50-60 minutes (until a toothpick inserted comes out clean.)
  8. apple-pie-cake-copyright
  9. Allow to cool completely before removing from baking pan.

March 2017 Recipes




Total time: 1 h 45 m   Serves: 10


  • 1/3 cup vegetable oil
  • 1.5 cup finely diced onion
  • 3 teaspoons minced garlic
  • 6 large carrots, thinly sliced
  • 3 cups peeled and cubed butternut squash
  • 12 cups vegetable broth
  • 4 red potatoes, cubed
  • 1 teaspoon dried thyme
  • 1.5 teaspoon salt
  • 1 teaspoon ground black pepper
  • 6 cups finely chopped kale leaves
  • 1 1/2 (16 ounce) can great Northern beans, rinsed and drained


  1. Heat the vegetable oil in a large Dutch oven over medium heat. Stir in the onion and garlic; cook and stir until the onion has softened and turned translucent, about 5 minutes. Stir in the carrots and butternut squash; cook and stir until squash begins to brown, about 15 minutes.
  2. Pour in the broth. Stir in the red potatoes, thyme, salt, and pepper, and bring to a boil. Reduce heat and simmer until vegetables are tender, about 45 minutes. Stir in the kale and great Northern beans, and simmer until the kale is tender, about 10 minutes.
  3. Pour about 3 cups of the soup into a blender, filling the pitcher no more than halfway full (you may have to do this in two batches). Hold down the lid of the blender with a folded kitchen towel, and carefully start the blender, using a few quick pulses to get the soup moving before leaving it on to puree. Return the pureed portion of the soup to the soup pot, leaving the remaining soup chunky. Alternately, you can use a stick blender and partially puree the soup right in the cooking pot.




  • 3lbs beets, unpeeled but well scrubbed
  • 12 cloves garlic, coarsely chopped
  • 1 cup thickly sliced red onion
  • 6 tbsp red wine vinegar
  • 9 extra virgin olive oil
  • salt and pepper to taste
  • few springs of fresh coriander /and or parsley, chopped


  1. Place beets in a large saucepan and add enough water to cover by 11/2 inches (4cm). Bring to a boil and cook beets until they van be pierced easily with a fork, about 50 to 60 minutes. If water evaporates to expose beets during cooking, replenish with more hot water.
  2. Drain beets, reserving cooking liquid . Let beets cool for about 20 minutes, then peel them (the skins should slip right off). With a sharp knife, trim the beets’ tops and bottoms, as well as any small blemishes.
  3. Slice beets into rounds 1/4 inch (0.5cm) thick. Transfer slices to a bowl and add garlic and onions. Sprinkle evenly until well combined. Add olive oil and ½ cup (125ml) of reserved cooking liquid. (Discard the rest of the liquid.) Mix well. Season to taste with salt and pepper and let rest for at least 20 minutes.
  4. Transfer beet mixture to a serving bowl. Toss a few times. Garnish with herb(s) and serve.




  • 1 pound frozen or shelf-stable Gnocci (replaced with Penne)
  • 1 tablespoon plus 1 teaspoon extra-virgin olive oil
  • 2 cups thinly sliced peeled butternut squash or unpeeled delicata squash (1- to 2-inch- long slices)
  • ½ cup sliced shallots (1-2 medium)
  • 2 cloves garlic, minced
  • 1 14-ounce can vegetable broth
  • 2 tablespoons currants
  • 1 tablespoon chopped fresh sage or 1 teaspoon dried rubbed
  • ¼ teaspoon freshly ground pepper
  • 8 cups fresh spinach, coarsely chopped
  • 1 15-ounce can chickpeas, rinsed
  • ¼ cup balsamic vinegar reduction or 2 tablespoons balsamic vinegar


  1. If using frozen gnocchi, cook in a large pot of boiling water according to package directions. Drain, rinse and pat dry. (If using shelf- stable gnocchi, skip this step.)
  2. Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add gnocchi and cook, stirring often, until starting to brown, 5 to 7 minutes. Transfer to a bowl.
  3. Add the remaining 1 teaspoon oil, squash, shallots and garlic to the pan and cook, stirring, for 2 minutes. Stir in broth, currants, sage and pepper. Bring to a boil. Reduce heat to maintain a simmer and cook, stirring, until the squash is almost cooked through, 6 to 8 minutes. Add spinach, chickpeas and the gnocchi and cook, gently stirring, until the spinach is wilted, about 2 minutes more. Serve drizzled with balsamic reduction (or balsamic vinegar).

Note: Balsamic vinegar reduction, simply balsamic vinegar that is cooked down until thick and syrupy, is sometimes called balsamic glaze or balsamic drizzle. Look for it with other vinegars in well-stocked supermarkets. Or make it yourself: Bring 1 cup balsamic vinegar to a boil in a small saucepan over medium-high heat. Cook until syrupy and reduced to about ¼ cup, 10 to 14 minutes. (Watch the syrup carefully in the last few minutes of reducing to prevent burning.)




  • Apples
  • Bananas
  • Oranges or clementines
  • Kiwi
  • Mangos
  • Cantaloupe
  • Gooseberries
  • Lemons
  • Fruit juice
  • Cornstarch


  1. Zest and squeeze lemon
  2. Peel and cut fruit (bananas last don’t add until very end) in small cubes drizzle half of the lemon zest and juice and mix fruit
  3. Mix fruit juice and remaining half of lemon zest and juice in saucepan bring to a boil
  4. Mix cornstarch with bit of juice or water and mix into boiling mixture
  5. Allow to cool to room temperature add to fruit and stir add bananas and mix

December 2016 Recipes




Total time: 60 mins    Serves: 6


  • One 2- to 3-pound butternut squash, peeled and seeded
  • 2 tablespoons unsalted butter
  • 1 medium onion, chopped
  • 6 cups chicken stock
  • Nutmeg
  • Salt and freshly ground black pepper


  1. Cut squash into 1-inch chunks.
  2. In large pot melt butter. Add onion and cook until translucent, about 8 minutes.
  3. Add squash and stock. Bring to a simmer and cook until squash is tender, about 15 to 20 minutes.
  4. Remove squash chunks with slotted spoon and place in a blender and puree.
  5. Return blended squash to pot. Stir and season with nutmeg, salt, and pepper.
  6. Serve




  • 1 head of cauliflower
  • Olive oil
  • 1 onion
  • 1 package of mushrooms
  • 1 yellow pepper

For Dressing

  • 1 cup of olive oil
  • 1/2 cup of brown sugar
  • 1/4 cup of vinegar
  • Cumin
  • Juice from 1 orange
  • 1 bunch of green onions


  1. Wash and cut the cauliflower into bite-sized pieces
  2. Coat with olive oil and roast on baking sheet at 400F until brown
  3. Sautee the onion (minced), the mushrooms (minced) and the yellow pepper (minced)


  1. Mix the olive oil, brown sugar, vinegar, season with cumin (to taste) and the orange juice
  2. Cut the green onions into small pieces
  3. Mix everything together and top with green onions



  • 1 onion
  • 1-2 garlic cloves
  • 1 package of mushrooms
  • 1 green pepper
  • Can of whole tomatoes
  • Cayenne pepper
  • Salt and pepper
  • 1 bunch of spinach
  • Pasta
  • Parmesan cheese


  1. Mince 1 onion and some garlic cloves (1-2). Sautee in olive oil.
  2. Mince 1 package of mushrooms and 1 green pepper. Add to pan.
  3. After these veggies have cooked for 5-8 mins, add a can of whole tomatoes.
  4. Add some cayenne pepper and salt and pepper to taste.
  5. When ready to serve, add some spinach (1 bunch, washed and trimmed) to sauce.
  6. Cook pasta according to package instructions.
  7. Ladle sauce onto pasta and top with parmesan cheese.



Prep time: 20 mins    Cook time: 40 mins    Total time: 60 mins    Serves: 2


  • 6 apples – peeled, cored, and sliced
  • 2 tablespoons white sugar
  • 1/2 teaspoon ground cinnamon
  • 1 cup brown sugar
  • 3/4 cup old-fashioned oats
  • 3/4 cup all-purpose flour
  • 1 teaspoon ground cinnamon
  • 1/2 cup cold butter


  1. Preheat oven to 350 degrees F (175 degrees C).
  2. Toss apples with white sugar and 1/2 teaspoon cinnamon in a medium bowl to coat; pour into a 9-inch square baking dish.
  3. Mix brown sugar, oats, flour, and 1 teaspoon cinnamon in a separate bowl. Use a pastry cutter or 2 forks to mash cold butter into the oats mixture until the mixture resembles coarse crumbs; spread over the apples to the edges of the baking dish. Pat the topping gently until even.
  4. Bake in preheated oven until golden brown and sides are bubbling, about 40 minutes.

February 2017 Recipes





Prep time: 10 mins   Cook time: 35 mins    Total time: 45 mins    Serves: 4-6


  • 1 Tbsp (15 ml) oil
  • 1 cup (160 g) diced yellow or white onion
  • 1 tsp minced fresh ginger
  • 2 whole (120 g) carrots, peeled and chopped
  • Pinch sea salt + black pepper, plus more to taste
  • 4 cloves garlic, minced (~2 Tbsp or 12 g)
  • 3 cups (450 g) diced potatoes (We used sweet potato and baby yellow potato)
  • 1 1/2 Tbsp (5 g) curry powder
  • 5-6 cups (1200-1440 ml) vegetable broth
  • 1 cup (192 g) green lentils, thoroughly rinsed and drained
  • 4 cups (240 g) chopped green or purple kale

For Serving (Optional)

  • Fresh chopped cilantro
  • Lemon juice


  1. Heat a large pot over medium heat. Once hot, add oil, onion, ginger, and carrots. Season with a pinch each sea salt and black pepper and stir. Cook for 3-5 minutes, stirring frequently, until onions are soft and fragrant.
  2. Add garlic and potatoes and stir. Cook for 3-4 minutes to brown slightly, and then add curry powder. Stir to coat. Cook 2 minutes more.
  3. Add 5 cups (1200 ml) vegetable broth and increase heat to medium-high. Once at a low boil, add lentils, stir, and reduce heat to low. Simmer for 20-25 minutes, uncovered, or until lentils and potatoes are tender.
  4. Taste and adjust seasonings, adding coconut sugar for a little sweetness (optional), more curry powder for intense curry flavor, or sea salt and pepper for more balance. I added more of each.
  5. If the soup has thickened too much, add remaining 1 cup (240 ml) vegetable broth, stir, and cook until warmed through.
  6. In the last few minutes of cooking, add the kale and cover to steam until tender but still vibrant green – about 2-3 minutes.
  7. Serve immediately as is or with cilantro and fresh lemon juice (optional).



Prep time: 10 mins    Total time:10 mins    Serves: 4 as a side


  • 4 cups finely shredded red/purple cabbage
  • 1 carrot, julienned
  • Handful of mint leaves, roughly chopped

For Dressing

  • 1/4 cup of mayonnaise
  • 2 tbsp sugar
  • 600 ml vinegar


  1. Combine Salad ingredients in a bowl.
  2. Add Dressing ingredients, then toss to combine.



Prep time: 20 mins    Cook time: 35 mins    Total time: 55 mins    Serves: 8-10


  • 6 medium yellow potatoes, unpeeled and sliced into ¾” to 1″ thick pieces
  • 1 medium butternut squash, peeled, seeded and sliced into ¾” – 1″ thick pieces
  • 2 large carrots, peeled and sliced into ½” thick rounds
  • 4 cloves of garlic, finely chopped
  • 1 large or 2 medium zucchini, sliced into ¾” thick rounds
  • 2 red, yellow or orange bell peppers, cut into 1″ pieces
  • 1.5 Tbsp garlic salt, or to taste
  • Freshly grated black pepper, to taste
  • Extra light olive oil, or avocado oil, or vegetable oil
  • ½ cup shredded parmesan or mozzarella cheese
  • 1 can of black beans
  • 8-10 wrap tortillas


  1. Preheat Oven to 450˚F with the oven rack in the center of the oven. Line baking pans with foil and generously grease with about 1 Tbsp olive oil in each pan.
  2. Start with the vegetables that take longer to bake: place potatoes, butternut squash, carrots and ½ of chopped garlic into a large mixing bowl. Drizzle with 2 Tbsp olive oil and sprinkle with black pepper and 1 Tbsp garlic salt, or to taste. Stir to coat the veggies evenly. Divide this mixture into your two prepared baking pans and roast uncovered at 450˚F for 10 minutes.
  3. In the same mixing bowl, combine remaining veggies: zucchini, bell pepper, remaining chopped garlic, 1 Tbsp olive oil, black pepper and ½ Tbsp garlic salt, or to taste and stir well to combine. Remove roasting pans from the oven and quickly place the mixed vegetables evenly over the top. Return to the oven and roast an additional 20-25 minutes or until potatoes and squash are tender and easily pierced with a fork.
  4. Sprinkle the top with shredded cheese and place under the broiler for 1-2 min or until cheese melts.
  5. Drain beans and fry them with oil.
  6. Heat up tortillas, spread beans in the tortilla, fill it with the mix of vegetables and wrap it up to make the burrito.



Prep time: 5 mins    Cook time: 5 mins    Total time: 10 mins    Serves: 2


  • 2 slightly overripe bananas
  • 2 tablespoons sugar
  • 1 teaspoon cinnamon
  • ¼ teaspoon nutmeg
  • Olive oil spray


  1. Slice the bananas into rounds, approximately ⅓ inch thick.
  2. In a small bowl, combine the sugar, cinnamon, and nutmeg. Set aside.
  3. Spray a large skillet with olive oil spray. Warm over medium heat.
  4. Add the banana rounds and cook for about 2-3 minutes.
  5. During the last minute of cooking on the first side, sprinkle about ½ of the cinnamon mixture over the banana rounds.
  6. Flip the rounds, sprinkle with the remaining cinnamon mixture, and cook about 2-3 more minutes, until the bananas are soft and warmed through.

April 2015 Recipes

photo 1 (1)
photo 5 (4)

Kale Chips

photo 4 (3)

photo 4 (2)

photo 1


  • Approximately 6 cups of kale. We used three heads.
  • Approximately 1/3 cup olive oil *enough to coat the kale.
  • 1 pinch of salt
  • 1 pinch of paprika


  1. Wash kale and dry kale. Make sure that your Kale is well dried, this will help the oil and spices adhere to the leaves.
  2. Tear the kale into bite size pieces. Leave out the spines and stems.
  3. Arrange the kale in a single layer on a parchment lined baking sheet
  4. Bake in 350c oven until crisp and dark green, 12-15 minutes.

Borsht (Beet Soup)

photo 5 (2)


  • 2 tablespoons olive oil
  • 1 medium onion, chopped
  • 2 cups vegetable broth
  • 1 medium russet potato, peeled and diced
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground pepper
  • 1 1/2 cups steamed cubed beets, 1/2-inch cubes
  • 2 teaspoons red-wine vinegar
  • 1/4 cup reduced-fat sour cream
  • 1 tablespoon fresh chopped parsley


  1. Wash beets and place them in a pot of boiling water. Cook until beets are tender enough to insert a fork. Fill a bowl or sink with cold water. When beets are soft plunge them into the cold water. When the beets are just cool enough to handle cup them in your hands and use your thumbs to peel off the skins.
  2. Heat oil in a large saucepan over medium heat. Add onion and cook, stirring, until beginning to brown, about 4 minutes. Add broth, potato, salt and pepper; bring to a boil. Reduce heat to a simmer, cover and cook until the potato is just tender, about 8 minutes. Add beets and vinegar; return to a boil.
  3. Cover and continue cooking until the broth is deep red and the potato is very soft, 2 to 3 minutes more.
  4. Serve the soup with a dollop of the horseradish sour cream and a sprinkle of parsley.

Apple Raspberry Crumble with Oat-Walnut Topping

photo 3 (1) photo 5


For the Topping:

  • 7 tablespoons unsalted butter, softened, plus more for the baking dish
  • 1/2 cup rolled oats
  • 3/4 cup all-purpose flour
  • 1/2 cup packed light brown sugar
  • Pinch of salt
  • 3/4 cup chopped walnuts

For the Filling:

  • 3 pounds baking apples (such as Macintosh or Cortland)
  • 2 cups raspberries
  • 3 tablespoons granulated sugar
  • 2 tablespoons all-purpose flour
  • 1 teaspoon vanilla extract
  • Pinch of nutmeg
  • Pinch of ground cinnamon
  • Pinch of salt
  • 2 tablespoons cold unsalted butter, cut into small pieces


  1. Preheat the oven to 375 degrees F. Butter a shallow baking dish.
  2. Make the topping: Whisk the oats, flour, brown sugar and salt in a bowl. Stir in the walnuts. Work in the butter with your fingers until evenly moistened.
  3. Make the filling: Peel the apples and cut into 3/4-inch chunks. Toss with the raspberries, granulated sugar, flour, vanilla, nutmeg, cinnamon and salt in a large bowl.
  4. Transfer the filling to the prepared dish or ramekins and dot with 2 tablespoons butter. Squeeze handfuls of the crumble mixture and scatter on top of the fruit. Bake until golden and bubbly, 40 to 45 minutes.
  5. Let sit 10 minutes before serving. Top with whipped cream or ice cream, if desired.

November 2016 Recipes

Hearty Potato, Kale and Mushroom Soup



  • Potatoes
  • 1 Onion
  • Kale
  • Mushrooms


  1. Boil the stock (follow instructions on package). We made approx. 8 cups of stock
  2. Add cubed potatoes and finely diced kale. Allow to cook until potatoes are tender when pierced with a fork.
  3. In the meantime, sauté 1 onion, diced and some mushrooms, sliced. We used shitake mushrooms.
  4. Add the onions and mushrooms to the pot when the potatoes and kale are cooked.

Jicama Salad With Simple Vinaigrette



  • 6 Jicama
  • 3 Carrots
  • 2 Green Apple
  • 1 Cabbage
  • 1 Orange


  1. Peel and grate jicama, carrot and green apple. We used 6 jicama, 3 carrots and 2 apples, but amounts can vary based on taste.
  2. Grate cabbage, we used a whole one, but again, amounts can vary.
  3. Peel and segment 1 orange and place slices on top of salad.



  1. Whisk together the following: 1 cup of olive oil, ½ cup of cider vinegar, 2 Tbsp sugar, pinch of salt, pepper and powdered garlic (could use fresh – 1 clove), and 1 Tbsp of Dijon mustard.

Veggie ‘n Bean Burritos



  • Onions
  • Sweet Peppers
  • Cherry Tomatoes
  • Cumin
  • Chili powder
  • Chili Flakes (Optional)
  • 1 Cup of Frozen Corn
  • Can of Beans
  • Tortilla Wrap


  1. Sauté onions, sweet peppers and cherry tomatoes (amounts vary depending on serving size) until they are soft and looking cooked. Add 1 Tbsp of cumin and chili powder. Add chili flakes, if desired.
  2. Add some frozen corn (~1 cup) and stir until corn is thawed.
  3. Meanwhile, empty a can of beans and their juices into a frying pan. Bring them to a boil and allow to simmer until the liquid has evaporated and the beans can be pressed down with the back of a large spoon to a paste.
  4. Take 1 10” tortilla wrap and spread some bean paste all over. Add your sautéed vegetables and cover with grated cheese and fresh spinach. Fold like a burrito and place in oven to crisp up, or place on hot, dry frying pan to crisp. Repeat with remaining tortillas.

Orange Upside Down Cake



  • 5 oranges
  • 1/2 cup (70 g) powdered sugar
  • 4 teaspoons brown sugar (for molds)
  • 1 cup (85 g) flour
  • 2 eggs
  • 2 3/4 (40 g) butter, melted
  • 2 teaspoons baking powder


  1. Collect the orange segments — called supremes —, only the pulp. It is not complicated but you must follow some rules: it is first necessary to peel the oranges and then remove the top and bottom areas. Usually an orange is enough to line a tart pan, however, as more slices to complete if necessary.
  2. Preheat your oven to 410° F (210°c).
  3. Generously butter each mold, sprinkle with brown sugar and arrange the orange supremes.
  4. Prepare the dough: whisk the eggs with the sugar, add flour, 2 teaspoons baking powder and butter and mix well.
  5. Pour this mixture over the orange segments and bake for 35 minutes.
  6. Let the cake cool out of the oven and un-mold with the help of a knife or a spatula.


February 2015 Recipes




Mushroom Soup

MushroomSoupMakes 1 large pot


Start with a variety of mushrooms. We used Cremini, portobello and white. Feel free to use any combination. We used approximately:

  • 10-12 brown mushrooms, thinly sliced
  • 3-4 portobellos, thinly sliced
  • 1 12 oz package of white mushrooms
  • 1 onion, minced
  • 4 cloves garlic, minced
  • olive oil
  • vegetable stock (cubes)
  • 1 tbsp sesame oil
  • 3 bunches green onion, chopped
  • 1-2 carrots, grated

We distributed the ingredients due to space constrictions but this could be made in one large pot.


  1. Wet a paper towel and brush the outside of the mushrooms to clean. Thinly slice cremini and white mushrooms. For portobellos, remove stems and thinly chop the caps. Try and make evenly sized pieces.
  2. Mince one onion and 4 cloves of garlic
  3. Coat the bottom of a pot with olive oil. Add minced onions and garlic to the pot and sautee until onions are turning clear. Approximately 5 minutes. Add the mushrooms to the onion and garlic and continue to satay on medium heat.
  4. Prepare vegetable stock from cubes. Follow instructions on stock package.
  5. Add stock to mushrooms and onions and bring to a boil; let simmer for 10-15 minutes with lids on.
  6. Add approx. 1 Tbsp of sesame oil and garnish soup with chopped green onions and grated carrots. 2 bunches on green onions and 1-2 grated carrots.

Kale Salad with Toasted Pecans and Raisins



  • 3 regular sized bunches of Kale
  • 1 cup pecans, toasted
  • 1 medium sized bag of raisins
  • 2/3 cup olive oil
  • 1/3 cup Balsamic vinegar
  • Brown sugar/honey (1-3tbsp or to taste)
  • Salt (1-2tsp or to taste)
  • Oregano (pinch or to taste)

Direction for Kale: Wash kale and remove stems and spines. This is easy to do by tearing with your hands. In a bowl of salted water massage the kale to soften it. The salt in the water helps to break down the kale making it softer and easier to eat.

Directions for Pecans: Mix pecans with approximately 1/4 brown sugar or honey and toast them on a baking sheet at 350 degrees Celsius for 10-15 minutes. Make sure to check and stir ever 5 minutes or so. Sprinkle a tiny bit of water on to aid in caramelizing if necessary. Nuts are ready when they are golden brown and aromatic.

Directions for Dressing: For this salad we used one cup of dressing. Portions can be adjusted easily for taste and quantity. We used:

  • 2/3 of a cup of olive oil
  • 1/3 of a cup balsamic vinegar
  • Salt, pepper, sugar to taste.

When ready to serve toss salad with dressing nuts and raisins.

Tomato Pasta Sauce



  • 40 plum tomatoes
  • 2 onions
  • 1 head of garlic

Portions can be reduced as needed


  1. Boil a pot of water and place on the stove. Fill a second bowl with cold water and ice and set it aside.
  2. With a knife, score a small x into the bottom of each tomato. Drop tomatoes into pot of boiling water for approximately 30 seconds or until the skin begins to peel. Remove tomatoes and place in second bowl of cold water. Allow the tomatoes to cool for at least five minutes. Using a knife or your fingers pull back the skin of each tomato. It should peel off easily now. Cut the tomato into quarters and scoop out and discard seeds. Chop the tomato into small cubes and set aside.
  3. Mince 2 onions and 4 cloves of garlic. Garlic can be grated to make it extra thin.
  4. Coat the bottom of a pan with olive oil and sautee onions and garlic until onions are soft and turning clear. Add chopped tomatoes to the pan and simmer on low. Sauce can simmer for a long time. The longer it simmers the more flavourful it will become!
  5. Add salt pepper and oregano to taste. Finish with a dash of balsamic vinegar

Carrot Cake

CarrotcakeMakes 1 12″ or 9″x13″ pan


  • 2 cups all-purpose flour
  • 2 tsp. baking soda
  • 2 tsp. baking powder
  • 1/2 tsp. salt
  • 3 tsp. ground cinnamon
  • 1/2 tsp. nutmeg
  • 4 eggs
  • 1 1/4 cups oil
  • 1 cup granulated white sugar
  • 1 cup packed brown sugar
  • 2 tsp. vanilla
  • 3 cups grated carrots
  • 1 cup nuts (pecans or walnuts) (optional)
  • 1 cup raisins (optional)


  1. Preheat oven to 325°F. Prepare two 9” pans or one 12” cake pan or one 9”x 13” sheet pan by lining with parchment or wax paper.
  2. Mix together in a bowl together flour,baking soda, baking powder, salt, cinnamon and nutmeg.
  3. In a bigger bowl, whisk together eggs, oil, sugars, and vanilla for about minute or so.
  4. Add the dry ingredients to the wet mixture and mix for about 2 minutes more.
  5. Add the grated carrots. Then add nuts and raisins if desired.
  6. Pour batter in prepared cake pans and bake for approx. 45 to 50 minutes. Test for doneness by inserting a skewer, it should be dry when taken out. Allow to cool before eating.

See you next time!


January 2015 Recipe



Farmer’s Grub Soup



  • Celery (3-4 stalks … or more, if you like)
  • Carrots (3-4 or more, if you like)
  • Onions (1-2)
  • Potatoes (2-3 depending on size)
  • Pot Barley
  • Vegetable stock (dry or liquid)


  1. Chop vegetables so they are all the same, bite-sized pieces.
  2. In a big soup pot, add all ingredients. You’ll want aprox. 4-6 cups of liquid (enough to keep vegetables well covered … they should be “swimming” in the liquid/stock). Follow instructions on package of vegetable stock, if using dry.
  3. Bring to a boil over high heat, and then reduce heat to low and simmer with lid on.
  4. Check soup every 15 mins and stir.
  5. After aprox. 40 mins, check soup. If everything tastes cooked (barley isn’t chewy), the soup is done.

Serve with parmesan soup for all 4 food groups!!!




  • Cabbage (red or green), finely sliced
  • Carrots, grated


  1. Finely slice cabbage (can use green or red) and grate carrots. Do as much as you think you’ll eat.

Ingredients for vinaigrette:

  • Juice and zest from 1 lemon
  • Juice and zest from 1 lime
  • 1/4 cup extra virgin olive oil
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground white pepper

Directions for vinaigrette:

  1. Whisk all ingredients together in a large bowl
  2. Let stand for 10 minutes before using

Roasted Sweet Potatoes with Green Beans & Almonds



  • Sweet potatoes (approx. 1-2/person)
  • Green beans (approx. 6-10 beans/person)
  • Package of slivered almonds
  • Butter
  • Olive Oil
  • Garlic powder
  • Black pepper
  • Sugar (white or brown)


  1. Heat oven to 425 F
  2. Peel and cube the sweet potatoes.
  3. Toss in olive oil. Sprinkle black pepper (generously) and garlic powder.
  4. Lay flat on a roasting pan. Cover with tin foil if you want them to cook faster.
  5. Check potatoes in 30 minutes – if soft, they are done. If hard, give them another 10-15 minutes.
  6. Put oven on broil. Sprinkle roasted potatoes with sugar and broil for a few minutes (watch closely as they can easily burn). You want to get the tops of the potatoes to caramelize: turn a golden brown and get crispy.
  7. While the potatoes are roasting, wash & trim the ends of your beans.
  8. Brown your almonds in approx. 1-2 Tbsp of butter on medium heat. Cook until they become the right colour – watch closely and move them around in the pan a lot.
  9. Add your beans once the almonds are brown. Toss in the butter/almond mixture. Cover your pan for 5 mins – check to see if beans are cooked.
  10. Serve green beans lying on top of roasted potatoes.

Banana Bread

banana bread

The best bananas to use for banana bread are those that are over-ripe. The yellow peels should be at least half browned, and the banana insides squishy and browning.


  • 2-3 very ripe bananas, peeled
  • 1/3 cup melted butter
  • 1 cup of sugar (can easily use 3/4 cup, or drop it down to 1/2 cup if you want it less sweet)
  • 1 egg, beaten
  • 1 teaspoon vanilla extract
  • 1 teaspoon baking soda
  • Pinch of salt
  • 1 1/2 cups of all-purpose flour


  1. Preheat the oven to 350°F (175°C), and butter a 4×8-inch loaf pan.
  2. In a mixing bowl, mash the ripe bananas with a fork until smooth.
  3. Stir the melted butter into the mashed bananas.
  4. Mix in the baking soda and salt. Stir in the sugar, beaten egg, and vanilla extract. Mix in the flour.
  5. Pour the batter into your prepared loaf pan. Bake for 1 hour to 1 hour 10 minutes (check at 50 minutes) at 350°F (175°C), or until a tester inserted into the center comes out clean.
  6. Remove from oven and cool completely on a rack. Remove the banana bread from the pan. Slice and serve. (A bread knife helps to make slices that aren’t crumbly.)

See you next time!


January 2017 Recipes

collage-try-1-january-17Photos by MV

Soup – Squash & Carrot Soup

carrot-squash-soup.jpgPhoto by MV


  • 1 Butternut squash
  • 2 Acorn squash
  • 2-3 carrot sticks
  • 1 Onion
  • 1-2 cloves garlic
  • Olive oil
  • Salt & pepper, to taste
  • Water or broth
  • Optional: Lemon juice


  1. Roughly chop the onion & garlic
  2. Peel and cube the squash and carrot
  3. Sauté the onion and garlic in a pot with olive oil until fragrant
  4. Add the squash (and lemon juice if desired) to the pot and continue to sauté until squash is lightly browned
  5. Add salt and pepper to taste, if desired
  6. Add ____ cups broth (or water) and let simmer until squash is tender
  7. When squash is tender (a knife can easily go through a cube), blend.

Salad – Apple & Blackberry Kale Salad

img_9803Photo by MV


  • 3 bunches kale
  • 6 small market apples
  • 2 6oz packages of blackberries
  • Orange juice
  • Olive Oil
  • White balsamic vinegar
  • Honey
  • Optional: fresh mint


  1. Wash & dry kale, then cut into ribbons and put in a large bowl
  2. Cut apples into thin sticks, set aside
  3. Cut blackberries into discs (or as desired), set aside
  4. For the dressing:
    1. Juice 1 orange – don’t be afraid to leave in any of the pulp.
    2. Combine orange juice with olive oil, honey, white balsamic vinegar
  5. Add the dressing to the kale and mix well
  6. Mix in the apple and blackberries, then serve with an optional fresh mint garnish

Main – Sweet Potato Shepherds Pie

img_9796Photo by MV

[By: The Awesome Green]


  • 2 cups sweet potatoes, peeled and cut in cubes
  • 1 tbsp virgin olive oil
  • 2 garlic cloves, crushed
  • 1 cup green lentils
  • 1 carrot, cut in small cubes
  • 1 celery stick, finely diced
  • 1 onion, finely diced
  • 1 bay leaf
  • Fresh juice from one lemon
  • 1 small bunch of thyme
  • 1 cup tomato sauce
  • 1 cup filtered water
  • 1 tsp sea salt
  • Freshly ground black pepper
  • 1 small bunch of parsley, roughly chopped


  1. Boil the sweet potato cubes in salty water until tender (about 15 minutes).
  2. Drain well, transfer to a bowl, mash with a fork, add the olive oil, crushed garlic and a pinch of sea salt, and mix to obtain a chunky puree. Set aside.
  3. Heat the oven at 175°C/347°F.
  4. Heat the oil in a pan and add the onion, celery and carrot. Cook for five minutes, stirring frequently.
  5. Add the lentils, the bay leaf, thyme, tomato sauce, water and lemon juice, bring to boil, cover with a lid and simmer for 15 minutes, until the lentils are almost cooked and the liquid thickened.
  6. Season with salt and pepper, remove the bay leaf and thyme, and transfer to a baking dish.
  7. Spread the sweet potato mash on top, drizzle with olive oil and cook in the oven for 15 minutes.
  8. Serve garnished with chopped parsley leaves.

Dessert – Zucchini Bread

[By: Clean Eating with Kids]


  • 2 Cups of grated zucchini (Don’t squeeze out excess water)
  • 2 Eggs lightly beaten
  • Juice of 1 orange (around 150ml)
  • ½ cup melted butter (or mild tasting oil)
  • 2 cups Self Raising Flour
  • ½ cup of warm water (only slightly warm – body temp kind of warm)
  • ¼ cup Parmesan Cheese, grated.
  • 1 tablespoon Honey


  1. In a large mixing bowl, mix the honey, orange juice, water and warm butter together.
  2. Add the eggs and then slowly fold in the flour and Parmesan.
  3. Stir in the grated Zucchini until well blended together.
  4. Spoon into a well-oiled loaf tray and pop it the oven for 40 minutes on 170°C or 320°F.
  5. Check to see that the loaf is cooked by inserting a sharp knife into the middle. If it comes out clean, then it’s cooked. Otherwise, leave in for 5 min extra.

See you next time!

img_9809Photo by MV