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.

Healthy Food Thursday February 15th 2018

  Healthy Eating

Food is an important aspect or our life. We need it for energy, and even just to live. How often do we find ourselves not really thinking about what we are putting into our bodies though. We live in a busy world where we always need to be going, some appointment to get to, getting to and from work, and even just getting some shopping done. It can be hard to find time to relax, let alone prepare a healthy meal.

The important think to remember is how much a healthy diet can help your through these busy days. You will have more energy, and just overall feel a lot better about yourself. Even simple things like grabbing an apple for a snack instead of a chocolate bar. Eating a healthier brand of cereal instead if something covered in sugar can go a long way to a better life.

No change is to small to start you down the path of healthy eating. Here at the Good Food Market we strive to give you easy accesses to these healthy alternatives, and provided advice, and recipes, to help you get started. It might not always be easy, but you deserve to have a healthy life style. Not because someone says you should, but because you want it. With the help of places like food by ward this can be made easier.

Food by Ward

Finding healthy food is not always easy, and it is very important to know where you can find it near you. Food by ward will help you find the nearest food bank to you. Community gardens that are in your areas, and where you can find farmer markets in the city.

They work at showing how complex it can be to to even find these resources, Help with building the tools, and skills you need to be a food leader. Work towards strengthening local, and city-wide food networks

You can find out more at

Fruit of the Week: Lemon pt. 3

Selection and Storage:

– When selecting lemons, choose those that are firm, plump and feel heavier
– Avoid selecting lemons that feel soft and spongy, and those that have bruised soft spots on the skin
– Store the lemon in a plastic or paper bag inside the fridge and it should keep for 1-2 weeks
– Lemons sealed in plastic ziploc bags and stored in the fridge can keep for even longer
– Lemons can also be stored outside of the fridge if you intend to use them between 2-5 days after purchasing them

Preparation and Serving:
– Wash lemons in cold water before using, particularly if you are using the skins for zest
– Lemons can be sliced in order to be used as garnish
– Otherwise the lemon can be cut in half in order to squeeze for juice, either by hand or with small juicer
– The skin can also be used for zest, and lemon can be zest by using a hand-held peeler or grater
– But when zesting a lemon make sure not to cut into the underlying white skin beneath the yellow as this part is very bitter.
– Lemons can be used for many different purposes including: in salads, soups, on pasta, meat, on vegetables that have been baked, steamed or raw, rice, for lemonade and much more!









Parmesan Lemon Zucchini
Makes 4 servings

– 3 tablespoons butter
– 2 cloves garlic, minced
– 4 zucchinis, thinly sliced to 1/2-inch thick rounds
– 1/2 teaspoon dried thyme
– Zest of 1 lemon
– Salt and black pepper, to taste
– 1/4 cup grated Parmesan
– 2 tablespoons lemon juice, or more, to taste

1. Melt butter in a large frying pan or skillet over medium high heat. Add garlic to the skillet, and cook, stirring frequently, until fragrant, about 1 minute.
2. Working in batches, add zucchini, thyme and lemon zest. Cook, flipping once, until golden, about 1-2 minutes on each side; season with salt and pepper, to taste.
3. Serve immediately, sprinkled with Parmesan and lemon juice.

Note: Ingredients for today’s recipe can be found at the St. James campus Good Food Market (200 King Street East, main lobby every Thursday 11:45 am – 3:00 pm)! Lemon ($0.40 each or 3 for $1.00), Garlic ($0.50), Zucchini ($0.50)

(Recipe adapted from

Fruit of the Week: Lemon pt. 2


– One of the major health benefits of lemons is their high Vitamin C content

– One lemon can contain between 36% and 50% of daily Vitamin C requirements, depending on the size of the fruit

– Lemon juice is among the juices containing the highest amount of antioxidants

– Lemons contain up to 8% citric acid, which helps digestion and can assist in dissolving kidney stones and gallstones







Avgolemono (Greek Lemon and Egg Soup)

– 4 cups chicken broth (if prefer can also use vegetable broth)
– 1/3 cup uncooked white rice
– 2 eggs
– Juice of 1 lemon, or to taste
– 1/2 cup cold water
– 1 cup warm broth (from the cooking soup)

1. Bring broth and rice to a boil in a large saucepan. Reduce heat to a simmer and cook until the rice is very tender, about 15 minutes.
2. Separate 2 eggs (whites in one bowl and yolks in another). Whisk the egg whites till creamy and fluffy. Add the egg yolks to the egg whites and mix them until creamy.
3. Slowly add the lemon juice to the eggs .
4. Mix half of a cup cold water and half of a cup warm broth/soup together in a medium/large bowl (making one cup of lukewarm water/broth so the eggs do not curdle)
5. Slowly add the lemon/egg mixture to the water/soup mixture. Stir slowly till blended. Then add another half cup of broth. Stir slowly till blended.
6. Slowly pour the mixture into the rice soup and stir till blended.

*If you like you can add a little dill, parsley, pepper to taste or green onions for extra flavour

Note: Ingredients for today’s recipe can be found at the St. James campus Good Food Market (200 King Street East, main lobby every Thursday 11:45am – 3:00pm)! Lemon ($0.40 each or 3 for $1.00), Green onion ($0.50 per bunch)

(Recipe adapted from

Fruit of the Week: Lemon

– A lemon is a small citrus fruit about 5-8 centimetres in diametre
– Lemon trees are classified as evergreens and originate from southern China/northern India
– Lemon trees typically grow to stand between 10 and 12 feet tall and grow best in tropical environments
– One study on the lemon’s genetic origins demonstrated that it was likely originally a hybrid between the citron (larger citrus fruit) and the bitter orange
– Most citrus fruits, the lemon included, originate as natural hybrids from one or more of four original citrus fruits: citron, mandarin, papeda and pummelo
– Because of its low pH balance, lemon juice is also antibacterial
– China and India are the world’s top lemon producers









Buttery Lemon Parsley Noodles
Makes 6-8 servings

– 1 pound Pasta (according to preference, for example fettuccine, Linguine, Angel Hair)
– 4 Tablespoons Butter
– 1/4 cup Finely Minced Parsley
– 1 whole Lemon
– Salt and Pepper, to taste

1. Cook the noodles according to package instructions. (If using angel hair, stop just short of the al dente stage.) Drain and set aside.
2. Melt butter in a large skillet over medium-high heat. Throw in the cooked pasta and cook it around in the butter for a couple of minutes so that a few of the noodles get a little bit of a pan-fried texture to them.
3. Zest the lemon. Squeeze in the juice, then add the zest of half the lemon.
4. Add salt and pepper to taste, then toss around and serve.

Note: Ingredients for today’s recipe can be found at the St. James campus Good Food Market (200 King Street East, main lobby every Thursday from 11:45 am to 3:00pm)! Lemon ($0.40 each or 3 for $1.00)

(Recipe taken from

Vegetable of the Week: Spinach pt. 2

– Spinach is an excellent source of Vitamin A with 56% of daily values contained in 1 Cup
– Spinach is also a great source of Vitamin K with 181% of daily values contained in 1 Cup
– Spinach also contains significant amounts of Vitamin C, Manganese, Magnesium, Folate and Iron







Creamy Avocado and Spinach Pasta
Makes 4 servings

– 10 oz. spaghetti or fettuccine
– 1 clove garlic
– 1 avocado
– 1 cup fresh spinach
– 1/2 cup pecans (optional)
– 1/4 cup basil
– 1 tablespoon lemon juice
– 3/4 to 1 cup pasta water
– Salt and pepper to taste

1. Cook the pasta according to the instructions on the package.
2. While pasta is cooking, add the rest of the ingredients to your blender and blend until it turns into a smooth sauce. Start with ¾ cup of pasta water and add more as needed to get the consistency you want.
3. Toss the pasta with the sauce in a bowl and serve immediately. This sauce is best served the day it is made, as it uses avocados which will turn a brownish colour.

Note: Ingredients for today’s recipe can be found at the Good Food Market at GBC St. James (200 King Street East, main lobby every Thursday 11:45 am to 3:00 pm)! Spinach ($1.25), Garlic ($0.50), Avocado ($0.75), Lemon ($0.40 each or 3 for $1.00)

(Recipe taken from

Vegetable of the Week: Spinach

– Spinach is an edible flowering plant native to ancient Persia
– Spinach is an annual plant, meaning that its life cycle lasts one year (versus a perennial plant that comes back again the next year)
– The spinach plant can grow up to 30 centimetres in height and is 3-4 millimetres in diameter
– In Ontario, locally grown spinach is available between the months of May and October.
– However, winters in Ontario are too harsh for spinach to be grown all year round, although this is a possibility in nations with more temperate winters.
– Between 2006 and 2011, spinach acreage within the Ontario Greenbelt increased by 30.6%
– But spinach crops still make up only a small percentage (1.3%) of dedicated vegetable crop acreage in the Greenbelt when compared with other crops like sweet corn (10.7%) or carrots (21.3%)
– China and the US are the two largest spinach producers in the world.










Sautéed Spinach, Mushrooms and Caramelised Onions
Makes 2-4 servings

– 3 onions, sliced
– 3 cups spinach
– 10 mushrooms sliced
– 3 garlic cloves, minced
– 1 tablespoon balsamic vinegar
– 1 tablespoon preferred oil (original recipe calls for coconut oil, however, olive oil or other preferred oils can also be used)
– 1 tablespoon butter or margarine
– Salt and black pepper to taste

1) Heat the oil and butter over a high heat in a pan or skillet.
2) Add the sliced onions and garlic, and cook for about 10 minutes, stirring constantly. Reduce the heat to medium-low and continue cooking the onions for 20 more minutes, still stirring frequently.
3. Add the balsamic vinegar to deglaze the pan.
4. Add the sliced mushrooms and season to taste with salt and pepper; cook until the mushrooms are tender but not mushy.
5. Add the spinach. Stir on low heat just until the spinach wilts, and serve.

Note: Ingredients for today’s recipe can be found at the Good Food Market at GBC (200 King Street East, main lobby every Thursday from 11:45am – 3:00pm)! Onions ($0.75 per bag or $0.10 per onion), Spinach ($1.25), Mushrooms ($1.75 per package, $0.25 per brown mushroom or $1.00 per portobello mushroom) and Garlic ($0.50 per head).

(Recipe adapted from:

Fruit of the Week: Avocado pt. 3

Selection and Storage:
– Avocados do not begin to ripen until picked, so they will be very hard when fresh.
– When selecting an avocado avoid those with blemished textures, bruises or soft spots, and try to choose those that are uniformly hard/soft. To test an avocado, shake the fruit to make sure that the pit is not loose inside.
– If you want to select a ripe avocado, test them by gently pressing the skin. If the skin has a slight give then it is ripe, but make sure that the softness is not limited to one area of the fruit because this means that it is bruised rather than just ripe.
– The safest way to be sure of your avocado’s ripeness is to ripen them yourself. Select hard avocados from your food market/store, bring them home and store them outside of the fridge for 2-5 days.
– Storing avocados next to bananas or apples can help speed up the ripening process.

Preparation and Serving:
– In order to prepare an avocado for eating, use a kitchen knife to slice the fruit down its centre around the pit.
– After cutting it down the middle, use both hands to twist the two halves of the avocado apart.
– When the two halves have been separated, use a spoon to dislodge the pit by slipping it underneath.
– Avocados can be used to make guacamole/dips/salsas, raw in salads, sandwiches, sushi, stuffed, or spread on bread, in soups, grilled, deep-fried, baked.










Crema de Aguacate (Colombian Creamy Avocado Soup)
Makes 4-6 servings

– 1 tablespoon butter
– 1/2 cup finely chopped onion
– 1 garlic clove, minced
– 4 cups chicken stock
– 2 ripe avocados, peeled and mashed
– 1 teaspoon lime juice
– 2 cups heavy cream
– 1/4 teaspoon ground cumin
– Salt and Pepper
– 1/4 cup fresh cilantro, chopped

1. Heat the butter in a medium pot over medium heat. Add the onion and cook for about 3 minutes. Add the garlic and cook for about 30 seconds more.
2. Add the chicken broth, lime juice and avocados in the sauce pot and bring to a boil. Reduce the heat to medium and cook for about 7 minutes.
3. Transfer to the blender and blend until smooth. Return the mixture to the pot. Add the heavy cream, cumin, salt and pepper.
4. Cook over medium heat for about 5 minutes. Add fresh cilantro and serve warm.

Note: Ingredients for today’s recipe can be found at the Good Food Market at GBC (200 King Street East, main lobby every Thursday from 11:45am – 3:00pm)! Avocados ($0.75), Onions ($0.10), Garlic ($0.50), Limes ($0.25)

(Recipe taken from

Fruit of the Week: Avocado pt. 2

– Avocados are a significant source of monounsaturated fat, associated with reducing LDL (“bad”) cholesterol and potentially helping to protect against coronary heart disease
– Avocados are very rich in vitamins, with 53% of daily Vitamin K values, 33% Vitamin C, 26% Vitamin B6, 21% Vitamin E among others.
– They are also very high in Potassium at 26% of daily values. 1 avocado contains more Potassium than 1 banana.








Chickpea Avocado Mash with Lemon

– 15 oz. can chickpeas
– 1 ripe avocado
– Juice from 1/2 lemon
– Salt/pepper to taste
– Optional toppings/add-ins: sprouts, tomato, spinach, green onion, etc.

1. Rinse and drain chickpeas and place in a bowl. Mash with a potato masher or a fork.
2. Cut avocado in half and remove pit. Scoop out the avocado and place in bowl.
3. Mash again to combine avocado with the chickpeas.
4. Add lemon juice and stir. Salt/pepper to taste if desired

Note: Ingredients from today’s recipe can be found at the Good Food Market at GBC (200 King Street East, main lobby every Thursday from 11:34am – 3:00pm)! Avocados ($0.75), Lemons ($0.40 each or 3 for $1.00), Plum tomatoes ($0.50), Spinach ($1.25 per bunch), Green onions ($0.50)

(Recipe taken from

Fruit of the Week: Avocado

– Avocados are a fruit/large berry that grows on an avocado tree (Persea Americana)
– The avocado tree is a flowering tree with greenish-yellow flowers approximately 5 to 10 mm wide
– Avocado trees can grow as tall as 20 metres or 66 feet
– Avocado trees are best grown in sub-tropical or tropical climates that do not reach sub-zero temperatures, that are without frost and have very little wind
– Avocados are native to Central America and the earliest evidence of human avocado use dates back to approximately 10,000 BC in Coxcatlán, Puebla, Mexico
– The avocado was introduced to the US in the 1800s, but its production is largely limited to southern California due to the fact that avocados require a very specific climate to grow
– Michoacán, Mexico leads global avocado production and produces approximately 92% of Mexico’s avocados.
– The primary cultivar commercially grown in Mexico is the Hass cultivar, but other cultivars include Fuerte, Bacon, Criollor, Reed and Zutano
– Avocados are grown all year round in Mexico, meaning they are always in season
– However, the best quality avocados are grown between December and June
– Approximately 85% of Mexico’s avocado crop remains in the country while the rest is exported
– The majority of Mexican avocado exports go to the United States, but they also export to countries like Canada, Spain, France, Japan, Hong Kong and China








Avocado Quesadillas

– 1/2 avocado, more if you prefer
– 1 small tomato of your choice, diced
– 1 green onion, sliced
– 2 tsp. nutritional yeast
– Seasonings of choice (Paprika, cumin, garlic powder, etc.)
– Salsa (optional)
– 1 large tortilla

1. Smash avocado and spread out on one half of the tortilla. Sprinkle with nutritional yeast and any seasonings. Add tomato, green onions, and salsa. (Or save the salsa for dipping!)
2. Fold over the top half of the tortilla, and place on a skillet or frying pan over medium heat.
3. Heat for a few minutes on each side until warmed through.

Note: Ingredients for today’s recipe can be found at the Good Food Market at GBC (200 King Street East, main lobby every Thursday from 11:45am – 3:00pm)! Avocados ($0.75), Plum Tomatoes ($0.50), Green Onions ($0.50)

(Recipe adapted from