2017 Student Recipe List

This list of recipes was created via through the contribution of students.

Vegetarian Fried Rice

Adapted from Pinch of Yum

Prep time: 7 minutes Cook time:  10 minutesIngredients

• 2 tablespoons sesame oil, divided ( used at 2 separate times)

• 2-4 cloves garlic, minced

• 1-inch piece fresh ginger, grated

• 3 eggs

• 4 cups cooked rice (cooled)

• 1 cup frozen corn

• 1 cup frozen peas

• ½ tablespoon rice vinegar

• 4-6 tablespoons soy sauce

• 1 cup of small broccoli florets

• 3 tsp fresh basil

• 1 cup baby spinach

• 1 serrano chilli finely chopped ( if you like hot stuff)

Directions 

1. Step 1:  Medium high heat one tablespoon oil in a large pan over medium heat. Add the garlic cloves and ginger and stir fry for one minute.

2. Step 2: Crack the eggs directly into the pan and gently push them around in the pan until barely cooked, 1-2 minutes.

3. Step 3:  Add the cooked rice and stir fry for a few minutes, adding the other tablespoon of oil and turning the heat up to get things frying The eggs  will incorporate and stick to the rice.

4. Step 4: Add the frozen corn, peas, rice vinegar, and soy sauce and stir fry for another 1-2 minutes. Add broccoli and stir for one minute. Remove from heat, stir in any additional add-ins (basil,spinach, serrano) and serve.

Storage: You can make a double batch and freeze one portion. Rice freezes well and as soon as you warm it in the microwave it is like just made.You can make this dish WITH MEAT BY ADDING COOKED HAM, CHICKEN OR PRAWNS.

Sweet Potato, Zucchini, Cucumber Salad

Did you know that sweet potatoes have unique health benefits? "They are loaded with vitamins A, C and E - antioxidants that can help prevent heart disease and cancer, bolster the immune system and even slow aging by promoting good vision and healthy skin.  They have been recently reclassified as an "antidiabetic" food.  They are anti-inflammatory and can protect against emphysema." Read more about them at sweetpotatoes.com

For more information on the nutrition facts and health benefits of sweet potatoes click here to check out an infographic from Positive Health Wellness.

Prep time:10 minutesCook time: 5 minutesIngredients:

• 1 cup cooked quinoa (cooled)

• 1  cup of zucchini  raw and spiraled ( best to buy Zucchini already cut in spaghetti spirals)

• 1  cup of sweet potatoes raw and spiraled ( best to buy sweet potatoes already cut in spaghetti spirals)

• 1/2 cucumber raw and cut in ribbons (use the potato peeler to do that)

• 1 blood orange juice or use any type of orange.

• 1 Serrano chili finely diced

• 1 tbls of Chimichurri sauce (you can use store bought or make your own)

• 1 1/2 cup of kale diced in 1/2 inch strips

• 3 tbls cilantro for garnish

Chimichurri sauce (homemade) Ingredients

• 1/2 cup of olive oil

• 1 cup of parsley

• 1/4 cup of rice wine vinegar

• 1/3 onion (or use a small white onion)

• 1 garlic clove, minced

• 1 lemon (the juice of one lemon)

• Salt and black pepper to taste

Instructions:

1. Place the chimichurri ingredients in the blender or food processor and process for 15 seconds. Reserve or put aside.

2. In a medium pan at medium heat add 1tsp of olive oil. Toss sweet potatoes, zucchini, kale, and quinoa and sauté for 2 minutes.

3. Add chimichurri sauce, toss to coat, and immediately retire from heat. Add this mixture to a salad bowl. Incorporate the cucumber raw, the serrano chilies and the juice of the blood orange. Coat the salad evenly and serve. Garnish with cilantro.

Greek Beans

Gigantes Plaki

Source of protein, fibre, complex carbohydrates which fills you longer and avoids sugar spikes in your blood. This is a great easy meal that can be made for less then  $15 dollars which is is around $3 dollars per serving.

Prep time: 15 minutes Cook time: 30 minutes ( + overnight cook of beans in crock pot)

Ingredients:

• 1  Lb of dry beans ( whatever kind of bean you prefer: butter, kidney, red etc). You can use  instead 3 cans (540ml) of already cooked beans.

• 2 cups of water or use the liquid from the beans.

• 4  Tsp extra virgin olive oil

• 4  Slices of smoked bacon finely chopped

• 1  Small can of tomato paste ( 156ml)

• 2 Carrots peeled and chopped

• 4  Tomatoes diced

• 1  Onion finely diced

• 3  bay leaves

• 1/2 cup of fresh flat leaf parsley finely chopped

• 3 garlic cloves, finely chopped or pressed ( garlic press)

• 3 tsp of red wine vinegar

• 1 cup of  feta cheese crumbled

• Salt and pepper to taste

Instructions:

1. If you are using dry beans, rinse them with water and put them in the crock pot with 2 litres of water and cook them in the slow setting overnight. In the morning you would have beans ready fro cooking ( or put them in the fridge for later when you are ready to cook). If you are using can beans you can skip this step.

2. Put the oil in a casserole pan over medium heat and gently fry the chopped onion and bacon for about 5 minutes or until translucent. Add the garlic and cook for another 1-2 minutes.

3. Then add the carrots, chopped fresh tomatoes, tomato puree and bay leaves. Add the chopped parsley and stir well.

4. Add the beans and stir.  If you are using the canned beans drain them before adding them to the casserole plus 2 cups of water). If you are using the overnight beans, remove most of the liquid or the stew will be too runny. Only 2 cups of the liquid  from the beans  cooked overnight should be added to the stew.

5. Add the red wine vinegar, salt and pepper to taste.

6. Let the stew simmer for 10-15 more minutes. You can also bake this dish for 15-20 minutes at 350 F.

7. Serve the beans and garnish with feta cheese. Add this to taste.

Tips and notes: Make it vegetarian by skipping the bacon and using a vegan cheese instead.This batch should make between 5-6 servings.Freeze some for the end of the semester.The original recipe calls for baking the beans. I honestly love cooking this in the stove but if you are a purist bake the beans for 15-20 minutes. 

Spicy Cauliflower with chicken

My version of Vij’s recipe

Cauliflower ranks among the top 30 powerhouse vegetables in the Centers for Disease Control and Prevention’s Aggregate Nutrient Density Index (ANDI), which ranks foods based on nutrient content in relation to calorie amount. Take the chicken out for a vegetarian version of the dish.

Prep time: 10mins Cook time: 20 minutes

Ingredients:

• 1 head cauliflower, outside stalks cut off

• 1/2 cup cooking oil (I used olive oil because that’s what I had on hand, and I used closer to 1/3 cup)

• 2 1/2 cups pureed or crushed canned tomatoes

• 2 Tbsp finely chopped ginger

• 1 1/2 tsp salt

• 1 tsp tumeric

• 1 Tbsp ground cumin

• 1 Tbsp ground coriander

• 1 tsp ground cayenne pepper

• 10 cloves (optional – I only used 4)

• 3 inch cinnamon stick (optional – I only used a tiny pinch of cinnamon)

• 1 cup of frozen peas

• 1 lbs of chicken meat cubed (I prefer dark meat)

Instructions:

1. Cut the cauliflower into 6 wedges, as if you were slicing a round cake or a pie.

2. Wash and set aside to drain in a colander.

3. Combine oil and tomatoes in a large wide pot on medium-high heat. Add ginger, salt, tumeric, cumin, coriander, cayenne, cloves, and cinnamon. Stir well and saute for 3-4 min, or until the oil glistens.

4. Add the cubed chicken ( if you are going to go for meat) and stir occasionally until meats cooks (7 minutes or so)

5. Reduce heat to low and add the cauliflower to the pot and peas. Use a spoon to gently stir so the masala covers all of the pieces, spooning some masala over the cauliflower. Increase the heat to medium, cover, and cook for 8-10 minutes, stirring once half way through. If you notice the cauliflower isn’t cooking, increase the heat. If the sauce is sticking to the bottom of the pot, reduce the heat and add 1/2 cup of water or broth. Cauliflower should be soft, but not mushy.

6. Serve. You can serve this with rice.

   Tips and notes: If you are not in to the too much ginger you can reduce the amount to 1tsp only. Also you can skip the cinnamon and cloves.

Hungarian Goulash

If you get stuck at home like me on this heavy snow day this meal will cozy up your soul and nourish your belly. I used a crockpot but you can just do it on the stove in a big pot. This will feed you for days.

Prep time: 10 minCook time: 2 HoursIngredients:

• 1 1/2 cups of finely diced onions ( approx 1-2 med onions)

• 1/4 cup of butter ( Butter is not your enemy go for it, it feeds your brain)

• 1 tsp salt

• 2-3 garlic cloves finely diced

• 1/2  tsp of paprika

• 1 tbs Corn starch

• 2 cups of tomato juice or canned diced tomatoes

• 2 cups of finely diced carrots

• 2 tbs of chopped parsley for garnish

• Pasta noodles or your favorite type of pasta like macaroni, fettuccine etc. ( cooked after goulash is ready)

Instructions:

1. Melt butter in a medium sized pan and  add the meat until browned ( seared the meat to keep juices in). Add onion and garlic and saute for 2-3 minutes in medium heat.

2. Transfer the browned meat with onions to a crook pot or if you will be using the stove a med size pot.

3. Add the carrots, tomato juice ( or diced tomatoes), salt, paprika and cook for approx 2 hours in low med heat on the stove. If you are using the crockpot you can leave it on low setting for minimum of 3 hours or until the meat is tender and flavours mixed. Add salt to taste.

4. Cook pasta as per pasta instructions, drain pasta and place pasta on a plate.

5. Cover pasta with the goulash and garnish with the chopped parsley

Tips and notes: If you have extra cooked pasta store it separately from the goulash. When you want to eat left overs just mix both goulash and pasta a reheat.

Kale, Bean and Quinoa Salad

Did you know: Leonardo da Vinci was the first artist to depict salad in his paintings? In the Leda, 1504, a child, standing next to the goddess of fertility, poses with a bouquet of lambs lettuce. Artists, are you looking to add more greens to your practice?

Prep time: 10 minutes Cook time: 15 minutes

Salad Ingredients:

• 2 cups cooked quinoa (cooled)

• 1 1/2 cups of beans cooked or 1 can of beans liquid removed.  (green lima beans or any type of beans)

• 3 cups finely chopped kale, ribs removed

• 1 cup of sliced grape tomatoes

• 1/2 red onion, diced in small fine cubes

• 1 avocado, pitted and cubed

Dressing Ingredients:

• 2tbs olive oil

• 1/4 cup freshly squeezed lemon juice

• 1 garlic clove, minced

• 1tsp sugar

• 1 large basil leaf, chopped

• 1/8 tsp salt

• black pepper to taste

Instructions:

1. Place dressing ingredients in the blender or food processor and process for 15 seconds. reserve or put aside.

2. In medium bowl toss kale, quinoa and beans together, add dressing and toss to coat. Refrigerate for 15-25 minutes to allow flavours to soak in. Before serving toss again with remaining ingredients.

3. Garnish with basil and serve.

Corny Salmon Chowder

“Fish is among the healthiest foods on the planet. It is loaded with important nutrients, such as protein and vitamin D. Fish is also the world’s best source of omega-3 fatty acids, which are incredibly important for your body and brain.”Click here to read more about the Health Benefits of Eating Fish.

 Prep time: 10 minutesCook time: 30 minutesIngredients:

• 1 lb of 1 inch cubed fresh salmon (buy the salmon trims as they are half price but have tons of omega-3 fats)

• 2 Cups of vegetable stock or water

• 2 Celery stalks (finely diced)

• 1 Med onion finely diced

• 4-5 Strips of bacon (finely diced)

• 2 Cloves of garlic diced

• 3 Cups raw potatoes diced

• 2-3 Bay leaves

• 1 tsp Worcestershire sauce

• Salt / pepper to taste

• 2 Cups of chopped cauliflower (1 inch)

• 1 Cup of frozen corn

• 433ml (2 cups) whipping cream

• 2 tbsp diced parsley (for garnish /optional)

Instructions:

1. Sauté bacon onion and celery and garlic in some olive oil for 5 minutes.

2. Add bay leaves, water or vegetable stock, diced potatoes, cauliflower, frozen corn, Worcestershire sauce, salt and pepper. Let it simmer until potatoes are cooked ( when they are soft but firm approx. 15-20 minutes).

3. Add the salmon and whipping cream. Let it simmer for another 6-10 minutes until fish is cooked.

4. Garnish with parsley