Guys Can Cook! Cookbook · 2017. 1. 16. · Asian Noodle Salad Dressing and Noodle Garnish Broccoli...

Guys Can Cook!

Cookbook Where food skills are skills for life

Table of ContentsGuys Can Cook! Project 3

Introduction 5

Foreword 6

Core Recipes: Session 1 7Chicken Stock; Stracciatella (Italian Egg Drop Soup) or Roasted Cauliflower Soup; Spaghettini with Chicken, Peppers, and Tomato Sauce; Caesar Salad

Core Recipes: Session 2 15Quiche (Bacon or Vegetarian); Potato Salad; Green Beans

Core Recipes: Session 3 20Fish/Chicken and Lentil Curry; Rice and Peas; Oatmeal Raisin Cookies

Core Recipes: Session 4 27Spanish Omelette; Italian Pizza

Core Recipes: Session 5 33Oven-fried Chicken or Roasted Garlic Chicken; Garlic Mashed Potatoes; Steamed Seasonal Vegetables

Core Recipes: Session 6 40Spinach, Almond & Fresh Berry Salad; Beef Lasagne, Vegetable Lasagne, or Beef Tacos with Guacamole

Indigenous Recipes 51Three Sisters Soup Bannock

Healthy Snacks 54Asian Noodle Salad Dressing and Noodle Garnish Broccoli with Cheese Sauce Devilled Eggs Dips Fried Plantain with Cinnamon Macaroons (Eggless Cookies) Salad Dressings Smoothies Sweet Potato Baked Fries Tomato Bruschetta Tomato and Ricotta “Cold Pizzas” Tomato Salsa and Nachos

Appendix A 65Community Cooking Programs and Groups

Appendix B 67Food Access Programs and Resources

Appendix C 69Community Food Resources

References 72

2Guys Can Cook! Cookbook

Guys Can Cook! Project is a community based interdisciplinary collaboration between seven community health centres, Toronto Public Health, and Toronto Employment and Social Services. The project proposal had been spearheaded by the Nutrition Affiliate of the West End Urban Health Alliance (WEUHA) after a successful pilot program implemented at The Four Villages Community Health Centre and Davenport Perth Neighbourhood and Community Health Centre. In January 2014 the proposal secured funding from the Ontario Trillium Foundation (OTF) for a three year project across seven community health centres in West Toronto.

Guys Can Cook! Project was developed in response to the multiple challenges experienced by male youth from priority neighborhoods in relation to food security, nutrition, employment and a sense of belonging in the community. The project involves delivery of a community based program consisting of seven sessions that focus on cooking skills and healthy nutrition.

As part of the Guys Can Cook! Project, each participating community health centre offers a series of interactive workshops for male youth age 13 to 18, giving them an opportunity to develop cooking skills and learn about healthy nutrition in a supportive and engaging learning environment. Each workshop consists of three parts:

1) food preparation and cooking skills development under the guidance of the Chef Instructor;

2) nutrition education with a Registered Dietitian; and

3) socialising and additional snack preparation activities.

Although the Guys Can Cook! Project was originally designed specifically for young males, the Cookbook as a resource is relevant and applicable to all youth, and we hope it will become a valuable resource for engaging young people in food making activities across a variety of youth focused programs.

The development of this resource is a collective effort of the West End Urban Health Alliance (WEUHA) and Guys Can Cook! Project led by The Four Villages Community Health Centre with WEUHA support.

The Guys Can Cook! Cookbook is a product of collaborative efforts between professionals representing different fields, as well as the Guys Can Cook! program participants and volunteers. The process of developing this cookbook has been an exciting journey and an opportunity to learn from each other. The recipes selected for the cookbook reflect the cultural diversity and rich culinary traditions of the neighbourhoods where the Guys Can Cook! Project was implemented.

Both main dishes and snacks include recipes from Central and South Asia, North and South America, Caribbean region, Central and Southern Europe and Indigenous recipes.

The cookbook content went through many revisions in response to the feedback provided by the project participants, staff and volunteers. It became an embodiment of the creative, collaborative spirit ever present throughout the Guys Can Cook! Project.

Guys Can Cook! Project


• The Four Villages Community Health Centre

• Davenport Perth Neighbourhood and Community Health Centre

• Parkdale Community Health Centre

• Stonegate Community Health Centre

• Access Alliance Multicultural Health and Community Services

• Unison Health and Community Services

• LAMP Community Health Centre

• Toronto Public Health

• Toronto Employment and Social Services

• West End Urban Health Alliance Nutrition Affiliate

The project is generously funded by the Ontario Trillium Foundation.

For more information, please send an email to [email protected].

Chefs:• Chef Kelly Ptashnik, Chef

Instructor, George Brown College• Chef Hubert Wysokinski,

Chef Instructor• Chef Kelvin Ramjattan,

Chef Instructor

Coordinators:• Julia Fursova, Guys Can Cook

Project Coordinator, The Four Villages Community Health Centre

• Terrie Russell, West End Urban Health Alliance Coordinator

Registered Dietitians:• Krystyna Lewicki, The Four

Villages Community Health Centre• Katie Hortobagyi, The Four Villages

Community Health Centre• Cindy Lui, The Four Villages

Community Health Centre• Gayatri Chopra, Unison Health

and Community Services• Rochelle Reichert, Unison Health

and Community Services• Makiko Hatashita, LAMP

Community Health Centre• Jennifer Atkins, Access

Alliance Multicultural Health and Community Services

• Irene Cheung, Access Alliance Multicultural Health and Community Services

• Jedid-Jah Blom, Davenport Perth Neighbourhood and Community Health Centre

• Sarvin Maysami, Davenport Perth Neighbourhood and Community Health Centre

• Kasia Tupta, Stonegate Community Health Centre

• Melissa Hardy, Aboriginal Nutrition Network (ANN) of Dietitians of Canada

Contributors, Indigenous Recipes:• Melissa Hardy, RD, Dietitians

of Canada, Aboriginal Nutrition Network

• Rosemary Marshall, Potlotek, Richmond Country, Nova Scotia

• Jessica Drummond, RD, Sudbury, Ontario

Health Promoters:• Larissa Samborsky, Stonegate

Community Health Centre• Rosa Ribeiro, Parkdale

Community Health Centre

Project Partners

ContributorsNutrition Students: • Cindy Lui, Ryerson

University, Master in Nutrition Communication program

• Alannah Maxwell, Ryerson University, Master in Nutrition Communication program

• Lorraine Lai Man Yau, Ryerson University, Master in Nutrition Communication program

Illustrators and Designers: • Minnie Kim, Illustrations• Victor Szeto, Graphic

design and layout

Stock photos:• Dietitians of Canada

- foodphoto.ca• depositphotos.com

Reviewers:• Sandra Almeida, Director,

Programs and Community Initiatives, The Four Villages Community Health Centre

• Kristy Williams, Communications and Community Engagement Coordinator, The Four Villages Community Health Centre


IntroductionThe Guys Can Cook (GCC) Cookbook is produced as Part 3 of the Guys Can Cook! Program Guide. The GCC Cookbook is grounded in a food justice framework and acknowledges the interconnectedness between food production and processing patterns, food distribution and consumption patterns and nutrition outcomes (Schubert, Jennaway and Johnson, 2010). It is of the utmost importance to educate young generations to become more than passive food consumers but engaged food citizens, whose food choices support the development of environmentally sustainable, as well as socially and economically just food systems (Wilkins, 2005). The GCC Cookbook contributes to such education efforts and promotes awareness of environmentally sustainable food sourcing practices while re/connecting youth with local food production and distribution systems.

The cookbook contains the following sections:

Core recipes organized by program session. This section contains main meals for each session, and includes different options to consider. The selection of recipes reflects the richness and diversity of the culinary traditions of program participants representing different cultures and heritage.

In the Spotlight section highlights key ingredients of each session and contains nutrition information of the featured ingredient, as well as Chef tips and information about sustainable

sourcing of the featured key ingredient. « Look for these fun veggie characters introducing the “In the Spotlight” sections throughout the Cookbook.

Snacks section features healthy snack recipes popular among Guys Can Cook! participants. The recipes in this section are not tied to any specific session, and may be selected during the program based on the participants’ preferences and resources, and time available.

Appendices section offers listings of community food resources, including food markets, food co-ops and cooking programs in West Toronto neighbourhoods.

Please note the following abbreviation are used in the recipes: tsp = teaspoon tbsp = tablespoon gm = gram mL = milliliter


ForewordThis cookbook is unlike any other – it is a project memory book, it is, of course, a recipe book, and it is a resource to be used beyond the project lifespan. It contains more than a selection of recipes; this cookbook is a guide to support the development of food skills among youth.

Food skills is a set of skills required for food preparation and include, but are not limited to, cooking skills. Food skills also involve an ability to source the ingredients, understand their nutritional value, plan a meal and approach food preparation creatively (Healthy Eating, Physical Activity and Healthy Weights, 2010). In addition to being able to cook a meal, it is important that youth are knowledgeable about where and how to get the best ingredients, the nutritional value of the ingredients, and how the food was grown and prepared. It is important that youth are aware and knowledgeable to be able to identify hidden sugars, trans-fats, pesticides, GMOs (genetically modified organisms), antibiotics, hormones and how far food has travelled before getting to the table. In other words – youth have a right to the knowledge required to make informed decisions given the importance of nutritional food on individual and environmental health.

This Cookbook is a resource to support young people in making informed choices about food. We created “In the Spotlight” – a special section of the Cookbook to help youth develop and practice food skills, and stay connected to the local food systems. This section features one or two key ingredients for each Guys Can Cook! sessions and provides short, bite size portions (pun intended!) of information about nutritional value of the featured ingredients, about sustainable sourcing of the ingredients, and advice on healthier eating as well as some useful chef’s tips.

We encourage youth to be curious about where the food comes from and re/connect with local food growing and distribution systems. We encourage youth to get on the ground, get their hands dirty and start a garden. We encourage youth to be adventurous, think outside ‘the big box store’ and explore local farmers markets, food co-ops, urban farms and community gardens. Enjoy this cookbook and your culinary adventures! Julia Fursova, Guys Can Cook! Project Coordinator


Session

1Chicken Stock

Stracciatella (Italian Egg Drop Soup)

or Roasted Cauliflower Soup

Spaghettini with Chicken, Peppers & Tomato Sauce

Caesar Salad

7Guys Can Cook! CookbookSession 1 •

Chicken Stock This is a cost-effective meal. You can freeze the chicken stock and use it later for soups and sauces. The frozen stock can be stored in the freezer for up to 6 months.

The stock (or broth) is the basis for many soups and sauces. Using chicken stock you can make all other kinds of soups such as classic chicken noodle, cream of mushroom, chicken and sweet corn, and minestrone to name only a few. Check out Stracciatella (the Italian “egg drop” soup) or Roasted Cauliflower Soup as an alternative option for this session.

Serves 16Difficuty: Easy/Beginner

Ingredients

• 12 pieces whole chicken legs or one whole chicken • Enough water to cover chicken bones by 2" • 1 medium onion, peeled, 1" large dice• 1 big carrot, peeled, 1" large dice• 2 stalks of celery, washed, 1" large dice

Spice Bag:• 2 bay leaves, 2 tsp (5 gm) thyme, 1 tbsp (15 gm)

whole black peppercorns, ½ bunch parsley stems

* Replacing chicken legs with a whole chicken can sometimes be cheaper and more flavourful

* Usually chicken stock is cooked with chicken bones and is simmered for 3 hours

* Stock can easily be frozen

Preparation

1. Cover chicken legs with water and bring to a boil.

2. Turn to a simmer and skim foam and fat from the surface.

3. Add the vegetables and spices, keeping the pot uncovered.

4. Skim foam and fat from the surface again.

5. Simmerfor15-20minutesoruntilfleshjuststartstobreak from the thin end of the chicken leg.

6. Remove chicken from liquid.

7. Removefleshfromthebone(throwskinandfataway).Afteryoutakethemeatofftheboneyoucanaddthebonesbackintothestockandcontinuetosimmerforevenmoreflavourfulstock.

8. Strain stock into a new stock pot.


Stracciatella (Italian Egg Drop Soup)

Serves 12Difficulty: Easy/Beginner

Ingredients

• All of your strained chicken stock• 8 eggs, well beaten with a fork• 1 cup parmigiano, grated fine• 1 bunch parsley, washed and chopped

Preparation

1. Add parmigiano and parsley to the cracked, beaten eggs and mix well.

2. Stir egg mixture in a slow and steady stream into the boiling stock.

3. Cook for 60 seconds or until egg is set.

4. Check seasoning. Add more if necessary.

5. Serve.


Roasted Cauliflower SoupAn alternative option to consider for Session 1.

Serves 12Difficulty: Moderate

Ingredients

• 4 heads of cauliflower, cut into florets/bite size pieces• 1/2 cup olive oil• 1 ½ tsp salt• 3 medium yellow onions, minced• 12 cloves garlic, minced• 2 tbsp thyme• 2 L and 1 cup vegetable or chicken broth• 9 cups water• ½ cup coconut milk (optional)• Salt to taste• Toasted bread crumbs, for topping• Hot sauce, for topping

Preparation:

1. Preheatovento425ºF.Tosscauliflowerfloretswith¼cup olive oil and salt.

2. Placefloretsonabakingtrayinasinglelayer.Roast,stirringoncehalfwaythrough,untilcaulifloweriscaramelized(25-30minutes).

3. Whilecauliflowerisroasting,heatamediumstockpotover medium-low heat.

4. Add remaining olive oil to the stock pot and add minced onion. Cookuntilonionisfragrantandtranslucent(5-6minutes).Add in the garlic and thyme, cook for one more minute.

5. Add in the broth and water, bring to a boil, reduce to a simmer, andletsimmeruntilthecauliflowerhasfinishedroasting.Pullafewsmallpiecesofcaulifloweroutandsetasidefortopping.

6. Placethebrothmixtureandcauliflowerinablenderandpureeuntil smooth. For a perfectly smooth consistency, pass the soup mixture through a sieve while transferring back to the pot.


additives. Organic farming practices are considered more environmentally friendly as they rely on natural methods that cause little or no harm to the Earth’s ecosystems.

Chef Tip:

When making a chicken broth, fill the pot up with cold water enough so that it covers the chicken by at least 2 inches. This will help make the skimming easier.

Nutrition Fact:

• Foods from the Meat and Alternatives group provide your body with nutrients such as protein, iron, zinc, and B vitamins.

• What are nutrients? Nutrients are components of our food that give our bodies what they need to function, including energy.

Nutrition Tip:

Removing the skin from the chicken will help decrease the amount of saturated fat in your meal.

IN THE SPOTLIGHT:

Chicken

Eating Well with Canada’s Food Guide:

• Chicken is part of the Meat and Alternatives food group.

• In this recipe, ½ of a chicken leg is considered 1 serving.

• Guys 14 – 18 years old should aim to have 3 servings of Meat and Alternatives every day.

• Other examples from the Meat and Alternatives food group include: chicken, beef, pork, lamb, fish and non-meat sources, such as eggs, tofu, beans, lentils, nuts, and seeds.

Know Where Your Food Comes From:

• In summer 2015 the Artisanal Chicken program was started in Ontario which allows farmers to raise smaller flocks of chicken for the purposes of local restaurants and farmers’ markets. This program will help to support our local farmers.

• “Free-range”, “organic” and “factory farmed”, what do these terms mean? “Free-range” means that chickens are grown in pens that allow them to run, unlike the “factory farms” where chickens are confined in small cages without an opportunity to move freely. “Organic” means grown or raised without the use of pesticides and chemical


Spaghettini with Chicken, Peppers, and Tomato SauceMain Course. This recipe serves 12 people. To prepare for 6, reduce the amount of ingredients by half.

Chef Tip: the longer you cook the sauce the better it will be. You may need to add some water during the process to keep a good consistency.

Watch Chopping Onions, Cooking Skills Video Demo #1 at guyscancookproject.wordpress.com/video-library-cooking-skills-demonstrations

Serves 12 Difficulty: Easy/Beginner

Ingredients

Sauce:• 2-3 tbsp (30-45 mL) olive oil• 2 onions, chopped fine• 1 red pepper, medium dice• 1 green pepper, medium dice• 6-8 cloves of garlic, chopped fine• 3 (796 mL) cans of plum tomatoes,

crushed with clean hands• Salt and pepper to taste• 1 bunch of fresh basil, roughly chopped• Chili flakes (optional)

Pasta:• 2 ½ lb (908 gm) spaghetti (1 1/2 pack)• 2-3 tbsp (30-45 mL) olive oil• All of the chicken flesh from making the stock• All of your sauce

Preparation

Sauce:

1. Sweat the onions in the olive oil on low heat until soft and translucent. Add the garlic and sweat for 4-5 minutes more, stirring every 30 seconds.

2. Add the crushed plum tomatoes and season.

3. Bring up to a boil, then turn to a simmer.

4. Cookforatleast1hour,or11/2houriftimepermits.

5. Heatafryingpan.Drizzlewitholiveoilandsautépeppersuntiltender.(Optional)Usehandblendertopureethesauceuntilsmoothandthenaddsautéedpeppers.

6. Add chicken pieces and heat through. Then add the chopped basil and adjust seasoning.

Pasta:

1. Boil a big pot of water, adding some salt to taste. Add the pasta to the boiling salt water and cook until the desired softness has been reached.

2. Tosspastawithsauceanddrizzlewitholiveoil,thenadjusttheseasoningstotaste.(Optional)Sprinklewithcheese.


https://www.youtube.com/watch?v=oM61jgZbowg

Caesar SaladThis recipe serves 12 people. To prepare for 6 people reduce the amount of ingredients by half.

Chef Tip: Fresh cracked pepper is much better for this recipe. You can also add cooked chopped bacon for more flavour.


Ingredients

• 3 big heads of romaine lettuce, washed well• 3 oz (100 gm) parmigiano cheese, grated• 1 bag of croutons

Sauce:• 2 cups (445 mL) olive oil mayo (½ jar)• 1/2 a bulb garlic, grated with fine rasp• 1 tbsp (15 gm) anchovy paste• 1 lemon, juiced, no seeds• Salt and pepper to taste

Preparation

1. Cut the core out of the romaine.

2. Wash the whole leaves in a large bowl of water and let sit for a minute.

3. Take the lettuce out of the water and see if there is any sand in the bowl.

4. If there is sand, go back to step 2 with new cold water. If not, got to step 5.

5. Dry lettuce with a towel or lettuce spinner.

6. Cut the lettuce leaves into 1 ½" pieces.

7. Whisk mayo, garlic, anchovy, lemon juice, salt and pepper.

8. Mix the lettuce, croutons, dressing and parmigiano. Taste lettuce with clean fork and adjust seasoning.


and sugar in your sauce. Use herbs, such as basil and oregano, instead of salt for seasoning.


• There are over 300 kinds of tomatoes grown in Ontario including plum, beefsteak, roma, and heirloom. Locally produced food doesn’t travel as far as most conventional food. This means it is picked closer to its peak ripeness allowing the flavour to be more delicious.

• Transportation to retail generates 30 percent of tomatoes’ carbon footprint. By buying locally grown tomatoes you can reduce the overall footprint of tomatoes by as much as 25 percent! (Meat Eaters Guide Report, EWG, 2011)

• July to October is the best time to get locally grown tomatoes! Visit a local Farmers’ Market to find a variety of tomatoes in different colours and sizes.

• Add an extra kick to your tomato sauce by growing fresh basil on a sunny windowsill. There are 40 varieties of basil to choose from. Why not to try one of these – Sweet Basil, Cinnamon Basil, Purple Basil, Lemon Basil or Spicy Bush Basil?

Chef Tip:

When using canned tomatoes choose San Marzano variety for your sauces. Many chefs consider them the best quality tomatoes around because they are sweet and less acidic.

IN THE SPOTLIGHT:

Tomatoes


½ cup or 1 small tomato is 1 serving of the Vegetables and Fruit food group. Guys 14-18 years old should aim to have 8 servings of Vegetables and Fruit every day.

Nutrition Fact:

• Tomatoes have many nutrients including vitamin C, vitamin A, folate, and lycopene.

• Lycopene is an antioxidant. Antioxidants defend and guard the body’s cells from harm. Pollution and tobacco smoke are examples of harm that can

affect body cells. The chances of developing diseases such as diabetes and cancer increases when cells are damaged.

• What is the difference between homemade and store bought tomato sauce? Tomato sauces from a can or bottle often have high amounts of sodium (also called salt) and sugar. For example, a ½ cup of store bought tomato sauce has 585-720 mg of sodium. That is almost half of the daily recommendation for sodium!

Nutrition Tip:

• Cooking tomatoes will boost the amount of lycopene available for your body to use.

• Prepare your own tomato sauce with fresh tomatoes. This will let you control the amount of salt


Session

2Quiche (Bacon or Vegetarian)

Potato Salad

Green Beans


Quiche (Bacon or Vegetarian) New to egg cracking? Watch Cracking Eggs, Cooking Skills Video Demo #2 at guyscancookproject.wordpress.com/video-library-cooking-skills-demonstrations


Ingredients

• 2x9" pie shells• 1 lb (445 gm) bacon, cut ¼" thick• 1 big or 2 small leeks, white to yellow of

the leek cut into 1" cubes or rings• 1/2 lb (200 gm) Swiss cheese, grated• Salt & pepper to taste, touch of nutmeg

Egg Custard:• 4 whole eggs, beaten• 12 oz (350 mL) homogenized milk• 3 oz (85 mL) 35% cream• 3 pieces smashed garlic• Salt, pepper, pinch of nutmeg

Vegetarian option – omit the bacon and add sautéed mushrooms instead: • 1 big or 2 small leeks, white to yellow of

the leek cut into 1" cubes or rings • 1 bag (170 gm) of baby spinach, chopped• 1 pack of cremini mushrooms, chopped into cubes• 1/2 lb (200 gm) Swiss cheese, grated • Salt & pepper to taste, touch of nutmeg

Preparation

1. Preheat oven to 350ºF. Cook the shells for 15-20 minutes or until lightly browned, then cool.

2. To blanch pie shells, poke with a fork 9 times. Place in oven until just cooked.

3. Cook bacon until crisp. Remove from fat and put on paper towel to cool.

4. Take out some of the fat from the pan and add the leeks. Sweat at low temperature until tender then add the bacon back in.

5. Foravegetarianversion:heatapanwithsomeoil,addleeksandmushrooms.Sautéuntil tender. Add chopped spinach. Cook until spinach has wilted and dried.

6. Heat milk, cream, garlic, nutmeg, salt and pepper until skin forms on top. Take garlic out.

7. Beat eggs until whites are not ‘snotty’.

8. Slowly add the hot milk mixture into the eggs while whisking quickly or you will end up with scrambled eggs.

9. Put a little grated cheese on the bottom of the crust.

10.Splitthegarnish(leekandbaconorvegetablemixture)intothetwo blanched pie shells and add the cheese on top.

11. Add the hot mixture to the pie shells.

12.Putpiesinthepreheated(350ºF)ovenonaparchmentlinedtray. Cook for 30-40 minutes, until the custard has setup. Shake shell, and if custard is wet, cook a bit longer.


https://www.youtube.com/watch?v=3Hl7mvJkjEA

Potato Salad Great option for a potluck or a party. This recipe serves 12 people. To prepare for 6 people reduce the amount of ingredients by half.

Serves 12 - 16Difficulty: Easy/Beginner

Ingredients

• 10 lb potatoes, peeled and diced to 1" pieces• 1 red pepper, chopped fine• 1 green pepper, chopped fine• 2 cups (500 mL) olive oil mayonnaise• 2 - 3 tbsp (30-45 mL) (or to taste) red wine vinegar• 3 tbsp (45 mL) dijon mustard• 1 bunch fresh parsley, washed and minced fine• One bunch of green onions, chopped• 2 celery stalks, chopped fine• Salt and pepper to taste

* Extra: Grated hardboiled egg adds a good deal of richness and extra protein.

Preparation

1. Start potatoes in cold salted water. Cover potatoes by 4 inches of water. Bring to a boil, then turn to a simmer.

2. Cookuntiltender(aninsertedparingknifeshouldcomeupwithnoresistance).

3. Strain and turn out on large tray to cool.

4. In a bowl whisk mayonnaise, dijon mustard and 30 mL vinegar.

5. Add peppers, celery, chopped green onion and parsley. Add dressing to potatoes, season with salt and pepper, and toss gently.

6. Taste and adjust seasonings, adding more vinegar, salt, or pepper if needed.


Green Beans


Ingredients

• 1 ½ lb (691 gm) green beans, stems removed• 3 tbsp (45 mL) olive oil or butter• 1 red pepper, julienne• Salt, pepper, nutmeg to taste

Preparation

1. Fill a large pot with water. Turn to high to bring to a boil. Add salt.

2. Carefully put the beans in the boiling water. Don’t overcrowd the pot. Cooking for 1-2 minutes until just tender.

3. Sweat the red pepper in butter or olive oil for 3 minutes or until tender.

4. Strain beans and toss in with the cooked red pepper, then season to taste with salt, pepper and nutmeg.


to add to your salad during the summer season. (Source: http://www.grow-it-organically.com/green-bean-varieties.html)

Chef Tip

• You only need to remove the end of the green bean that was attached to the plant.

• Plunging beans into the cold water stops the cooking process and prevents green beans from being overcooked.

IN THE SPOTLIGHT:

Green Beans


• ½ cup of green beans is 1 serving of Vegetables and Fruit.

• The green beans used in this recipe are considered a dark green vegetable. Canada’s Food Guide recommends having a dark green vegetable at least once daily because they are packed with vital nutrients.

Nutrition Fact:

Green beans offer many nutrients such as vitamins A, C, and K, folate, iron, manganese, magnesium, and antioxidants.

Nutrition Tip:

• Cooking the green beans until they are tender will boost the quality of antioxidants; however, be careful not to overcook as this will cause the nutrients to be released into the water.

• Are fresh vegetables healthier than frozen/canned vegetables? Produce that is to be frozen or canned is picked when it has fully ripened or matured because it is preserved. Therefore, frozen or canned vegetables and fruits are just as nutritious as fresh produce.


• From June until October is the best time to get locally grown green beans in Ontario.

• By choosing foods that are local and in season we help to reduce the environmental impact of food production and transportation.

• You can’t get more local than your backyard! Green beans are super easy to grow whether on a backyard, a balcony or a patio container. They come in “bush” and “pole” varieties. Bush beans grow about 60 cm tall while pole variety grow up to 3 m tall and require a support to climb on. Beans are prolific producers - by planting just a few plants you will always have a handful of greens


Session

3

Fish/Chicken and Lentil Curry

Rice and Peas

Oatmeal Raisin Cookies


Fish/Chicken and Lentil CurryThis recipe serves 12 people. To prepare for 6 people reduce the amount of ingredients by half.


Ingredients

• 1 cup canned diced tomatoes• 1 ½ tbsp chopped garlic• 1 ½ tbsp pureed ginger• 6 pieces of tilapia or 3.5 lbs chicken or 9

pieces of chicken thighs bone in• 2 cans of lentils• 1 bag frozen whole leaf spinach• Kettle of water• 1/3 cup canola oil• 3 medium onions, diced• 2/3 cup plain yogurt (2%)• Bunch of fresh cilantro, chopped• 1 tsp salt

Spices:

• 1 tsp salt• 3/4 tsp red chili powder (Indian)• 1/2 tsp turmeric• 1 tsp ground coriander• ½ tsp garam masala• 1 tsp curry powder

Preparation

Getting ready:

1. Put all spices in a small bowl.

2. Put tomatoes and ginger in another bowl.

3. If using chicken, remove skin from chicken. Cut into medium sizedpieces(ifusingthighsleavethemwhole).

4. Boil water in a kettle and keep hot to use while cooking.

Making curry:

1. Heatawidebottompotanddrizzlewitholiveoil.Addonionsandcookonmediumheatuntillightlybrown(about15minutes).Addgarlicandcookfor3minutesmore.

2. Add spices to pot and cook while stirring for one minute.

3. Add tomatoes, ginger and stir.

4. Simmer and stir for 20 minutes. If sticking to pot, add a small amount of boiled water to maintain mixture as a thin paste.

5. Splitthecurrysauceinhalf,onehalfisforthefish/chicken and the other half is for the lentil.


6. If using chicken, add chicken pieces now, mixing slowly and gently so as not to break pieces.

7. Simmer for 20 minutes, stirring occasionally to ensure all chicken pieces are browned. If sticking to pot, add a bit more boiled water.

8. Oncechickenhasbrowned,slowlystirinyogurt and simmer for 1-2 minutes.

9. Forthefish,cookthecurrysaucefor20minutes,stirringevery2-3 minutes. Whisk in yogurt at the end of cooking time.

10.Forthecurrylentil,don’taddyogurttofinish.Addfrozenwholeleafspinachtothecurrylentils.

11. Layfishinapan,coverwithcurrysauceandcoverpanwithfoil.Cookinovenat400ºF,forabout10-15minutesoruntilfishjuststartstoflake.

12. If necessary, add a bit more boiled water to ensure you have enough gravyforrice(ifdesired).Liquidshouldbealmostcoveringfishorchicken.

13. For chicken, turn heat to low and cover pot with lid. Simmer for 20 minutes, checking a couple of times for sticking.

14. Sprinkle with fresh cilantro and serve with rice.

Fish/Chicken and Lentil Curry (continued)



• Many types of fish in grocery stores come from Canadian waters. Mackerel are commonly fished for in the Atlantic Ocean, sardines in the Pacific, and some fish like tilapia are raised in heated tanks because our water is too cold.

• Currently our oceans are overfished and polluted. Pollution and overfishing have led to extinction or near extinction of many marine species. Some of the most ocean friendly choices of fish include locally farmed rainbow trout and tilapia, and Atlantic mackerel. Explore more at www.seafoodwatch.org

IN THE SPOTLIGHT:

Fish


• 2½ oz or a ½ cup of cooked fish is 1 serving of Meat and Alternatives.

• Canada’s Food Guide recommends eating 2 servings of fish each week.

Nutrition Fact:

• Why is fish good for you and what are the benefits? Fish a source of protein, and some fish have omega-3 fats that help your heart and body stay healthy.

• Are all fish safe to eat? Larger predator fish accumulate more significant amounts of mercury in their bodies. Examples of these larger fish are Albacore tuna, shark, swordfish, and marlin. Consumption of these fish should be limited.

• Fish that are safe to eat in moderation (at least twice a week) include: salmon, mackerel, rainbow trout, anchovies, shrimp, clam, tilapia, cod, haddock, halibut, snapper, sole, bass, and light tuna (tongol/skipjack).

Nutrition Tip:

To add more omega-3 fats into your diet, switch the tilapia used in this recipe to a fattier fish that contains more omega-3 fats such as trout, salmon, or mackerel.

Chef Tip:

• Whisk the sauce into yogurt in small portions to prevent the yogurt from curdling.

• When tasting the dish always use the “two spoons” method: use one spoon to pour the sauce into the other spoon that you will use only for tasting. Never use the “tasting spoon” for pouring the sauce. The spoon that went into your mouth should never go into the pot!

• Use only fresh thyme in the Rice and Peas recipe for an authentic Jamaican flavour.


Rice and Peas

Serves 8 - 10Difficulty: Moderate

Ingredients

• 1 onion, diced• 2 tbsp butter• 1 can of pigeon or black eye peas• 2 cups of parboiled long grain rice• 1 can of unsweetened coconut milk• 4-5 sprigs of fresh thyme• 1-2 scotch bonnets• 1 ½ tsp salt• ½ tsp black pepper• 3 ½ cups liquid (measure out from coconut

milk and juice from canned beans, top up with water for 3 ½ cups in total)

* Do not wash rice or if you do, add less water.

Preparation

1. Sweat the onions in the butter.

2. Add rice to onions and toss. Sweat for 2 minutes.

3. Add the rest of the ingredients and stir.

4. Bring to a boil, turn to a simmer, then cover.

5. Simmer about 20 minutes, until all of the liquid is absorbed.

6. Takeoutthechiliandthyme,thenfluffwithafork.


Nutrition Tip:

Using dried beans can help you save money and decrease your sodium intake. Not sure how to prepare dried beans? Follow these steps:

1) Remove any small stones.

2) Wash beans, then let them soak in water overnight; this helps the beans cook faster.

3) After they have soaked, place them in a pot of boiling water.

4) Cook the beans until tender (about 1-2 hours); remove any foam that appears on the surface of the water.

IN THE SPOTLIGHT:

Legumes


• 3/4 cup of legumes is 1 serving of Meat and Alternatives.

• Legumes include beans, peas, and lentils.

• In the “Rice and Peas” recipe the chef used turtle beans. Despite their names, pigeon and black-eyed peas are actually considered to be legumes, not vegetables.

Nutrition Fact:

Legumes are packed with protein, iron, fibre, and B vitamins. B vitamins help your body use the carbohydrates, fats, and proteins found in food as energy.


• There are many varieties of beans grown here in Ontario such as navy, kidney, and black beans.

• Beans and legumes are a great source of environmentally friendly plant based protein that leaves a much smaller carbon footprint than animal based sources.


Oatmeal Raisin CookiesChef Tip: Add 1 banana to make the cookie softer. You could also add in chocolate chips.

Makes 48 cookiesDifficulty: Easy/Beginner

Ingredients

In a large bowl cream together:• 1 cup soft butter (cream first)• ¼ cup white sugar• 1 ½ cup brown sugar• 2 large eggs• 2 ½ tsp vanilla

In a large bowl sift the following:• 1 3/4 cups all purpose flour• 3/4 tsp baking soda• 3/4 tsp baking powder• 1/2 tsp salt• 1/2 tsp ground cinnamon• 1/2 tsp ground nutmeg

• 1 cup raisins• 3 ½ cups of old fashioned rolled oats (not instant)• ¾ cup chopped walnuts (optional)

Preparation

1. Preheat the oven to 350ºF.

2. Line baking sheet with parchment paper.

3. Cream the softened butter. Add sugar then eggs and vanilla.

4. Blend the sifted dried ingredients into the creamed butter mixture.

5. Add the raisins, oats and walnuts and stir lightly.

6. Shapethedoughinto1 1/4"balls(ordropbytablespoon).

7. Place the balls 2" apart on the parchment baking sheet.

8. Optional:Flattentheballsinto1/2" thick rounds.

9. Bake for 12-14 minutes, until golden brown. Turn tray around halfway through cooking.

10. Slide the parchment, with the cookies on it, onto a cooling rack or counter and let cool.


Session

4Spanish Omelette

Italian Pizza


Spanish Omelette Ready to flip the omelette? Watch Omelette Flipping, Cooking Skill Video Demo #3 at guyscancookproject.wordpress.com/video-library-cooking-

skills-demonstrations

Serves 6-8Difficulty: Easy/Beginner

Ingredients

• 4 tbsp (60 mL) olive oil• 3 onions, peeled and sliced • 10 potatoes, peeled and medium dice

(2 cm), blanched in salted water• Salt and pepper to taste• Touch of nutmeg• Few leaves of fresh thyme or clove• 11 eggs, beaten

Preparation

1. Startpotatoesincoldsaltedwater(about3tspsofsalt). Simmer for 5 minutes and drain well.

2. Sautédrainedpotatoesinoliveoil,untiltenderandlightlybrown.

3. In another pan, sweat onions in olive oil and cook until soft. When soft add to potatoes.

4. Season eggs with salt, pepper and a touch of nutmeg.

5. Add eggs.

6. Cook slowly at low heat. Stir gently 1 or 2 times.

7. Put in a 350ºF preheated oven until it sets. Make sure the frying pan doesn’t have a plastic handle so it can go in the oven. Cool for 5 minutes. Cut and serve.


https://www.youtube.com/watch?v=saYztpnZTyE

Omega-3 and eggs

• Some eggs have omega-3 fats added (this is done by adding omega-3s to the hen’s feed). You can identify if eggs have omega-3 by looking at the nutrition label.

• If you are not buying eggs with added omega-3, there are other food sources that have omega-3 fats such as a fatty fish like salmon, fish oils, soy products, walnuts, and flaxseeds.

IN THE SPOTLIGHT:

Eggs


2 eggs is 1 serving of Meat and Alternatives.

Nutrition Fact:

• There are equal amounts of nutrients in both white and brown eggs.

• A large egg provides 6 grams of protein. Guys 14-18 years old need roughly 56 grams of protein daily (0.85 grams for each kilogram of body weight).

Nutrition Tip:

• Boiling an egg is a quick way to add protein to your meal. Hard-boiled eggs can go great with a salad or sandwich as a source of protein. Another meal idea is to make an omelette with different vegetables such as peppers, onions, and mushrooms.


• There are approximately 1000 egg farmers in Canada; roughly 200-300 are in Ontario.

• Free range eggs mean that the hens are given space to go outside. This means that they often eat more than just the feed the farmers provide; they may eat small plants and insects. It is thought that free range eggs may have a slightly different nutrient profile, and perhaps a wider variety of nutrients.


Italian PizzaAnother great party food. After making this pizza, you’ll never order take-out again!

Chef Tip: Sprinkle pan with coarse cornmeal. Then top with pizza crust and continue to garnish. This will help to stop pizza from sticking and add extra flavour.


Ingredients

• 2 tbsp (30 mL) olive oil• 2 onions, chopped fine• 6-8 cloves of garlic, minced• 2 cans (798 mL) of whole plum tomatoes,

crushed with clean hands• Salt and pepper • 1 bunch fresh basil• 4 pizza dough balls• 2 tbsp (30 mL) olive oil to sauté peppers• 1 red pepper, sliced, sautéed 2 minutes• 1 green pepper, sliced, sautéed 2 minutes

(peppers can be done together) • 2 lbs (908 gm) button mushrooms,

sliced, fried in a hot pan in oil • Beef pepperoni, sliced• 1,350 gm mozzarella cheese, grated• 200 gm parmigiano, grated• Chili pepper (optional)

Preparation

1. Sautéonionsinoliveoiluntilsoft.

2. Add garlic. Sweat for 4 minutes on low heat.

3. Add tomatoes.

4. Season to taste with salt and pepper.

5. Addchilipepper(optional).

6. Cook for 45-60 minutes, longer if possible.

7. Puree with hand blender until smooth.

8. Remove basil leaves from stems, wash in cold water, dry and chop.

9. Add fresh basil and continue to cook for 5 minutes.

10.Stretchpizzadoughorrolloutasperdemo.

11. Spread tomato sauce thinly on rolled out dough.

12. Spread a little cheese on sauce.

13.Spreadsomesautéedvegetablesontop.

14. Add some grated cheese.

15. Bake at 500ºF until bottom is brown and cheese is melted.


Pizza Dough As you become more experienced with making pizza consider making your own pizza dough! This recipe will provide enough dough for two large pizzas.

Chef Tip: New to slicing and cutting? Watch Julienne Strips, Cooking Skills Video Demo #4 at guyscancookproject.wordpress.com/video-library-

cooking-skills-demonstrations

Want to make a better pizza crust? Watch Stretching Pizza Dough, Cooking Skill Video Demo #6 at guyscancookproject.wordpress.com/video-library-

cooking-skills-demonstrations

Difficulty: Moderate

Ingredients

• 1 tsp dry yeast• 1 1/2 cup warm water• 4 cups of all purpose flour• 1 tsp salt• 1/3 cup of olive oil

Preparation

1. Sprinkle yeast over water and let stand for a few minutes.

2. Inamixingbowl,combinetheflourandsalt.Withamixerrunningonlowspeeddrizzleoliveoil,andmixuntilwellcombined.

3. Add the yeast and water. Mix until combined.

4. Coat a separate bowl with a little oil. Form the dough into a ball.

5. Place in the bowl and cover with plastic wrap.

6. Set aside for 1-2 hours.

7. Afterthedoughhasdoubledinsize,rolloutpizzabase.


https://www.youtube.com/watch?v=Q9e5uLORwQg

https://www.youtube.com/watch?v=6PKT5UA1Gj0

whenever possible to reduce environmental impact (EWG, 2011).

• Ontario cheese makers (also called fromagers) produce many varieties of cheeses. You can find local artisan cheeses at small delis or farmers’ markets.

Chef Tip:

When storing cheese in the fridge, make sure it is in plastic wrap or an airtight container to retain the moisture. Also, keep it away from other foods with a strong odour as cheese will often absorb these odours giving your cheese an off taste.

wrap or aluminum foil. Place the wrapped chunks into a re-sealable plastic bag before putting in the freezer. Cheese that has been frozen can be crumbly, and therefore, is best for cooking or baking.


• Cheese (along with lamb and beef) is among those products that greatly contribute to greenhouse gas emissions.

• Cheese imported by air leaves a 46 percent larger footprint than domestically produced cheese. Choose locally produced cheese

IN THE SPOTLIGHT:

Cheese


• 50 grams of cheese is 1 serving of the Milk and Alternatives food group.

• A piece of cheese that is roughly the size of 4 dice is equal to 50 grams.

• Guys 14-18 years old should aim for 3-4 servings of Milk and Alternatives every day.

Nutrition Fact:

Cheese provides your body with nutrients such as protein, calcium, and vitamin B12. Calcium is important for teens because it helps to support growth and the development of strong bones.

Nutrition Tip:

Did you know that you can freeze hard and firm cheese like cheddar or mozzarella? Portion the cheese into smaller pieces and then carefully wrap it in plastic


Session

5Oven-fried Chicken

or Roasted Garlic Chicken

Garlic Mashed Potatoes

Steamed Vegetables


Oven-Fried Chicken This is a healthier but no less tasty alternative to a deep fried chicken.

For how to mince garlic quickly and easily, watch Mincing Garlic, Cooking Skills Video Demo #5 at guyscancookproject.wordpress.com/video-library-cooking-

skills-demonstrations


Ingredients

• 1 cup (250 mL) buttermilk• 2 tbsp (30 mL) dijon mustard• 4 cloves of garlic, minced• 2 tsp (10 mL) hot sauce (e.g. Tabasco)• 2.5 kg chicken legs, fat trimmed• 1 cup (250 mL) whole wheat flour• 2 cups all purpose flour• ½ cup sesame seeds• 2 tbsp (30 gm) paprika• 2 tsp (10 gm) thyme• 2 tsp (10 gm) baking powder• Salt and pepper• Olive oil cooking spray

Preparation

1. Whisk buttermilk, mustard, garlic and hot sauce in a shallow glass dish until well blended. Add chicken and turn to coat. Cover and marinateintherefrigeratorforatleast1/2hourorforupto8hours.

2. Preheat oven to 425°F. Line a baking sheet with parchment paper.

3. Whiskflour,sesameseeds,paprika,thyme,bakingpowder,salt,andpepperinasmallbowl.Placetheflourmixture in a paper bag or large sealable plastic bag.

4. Shakingoffexcessmarinade,placeoneortwopiecesof chicken at a time in the bag and shake to coat. Shake offexcessflourandplacechickenonthepreparedrack.Discardanyleftoverflourmixtureandmarinade.

5. Spray chicken pieces with cooking spray. Bake the chicken until golden brown and the internal temperature reaches 165ºF.


https://www.youtube.com/watch?v=ygBrYVwz9xk

Roasted Garlic Chicken This recipe uses whole chicken and is a great choice as a festive dish to woo your family and friends!

Chef Tip: Baste the chicken with drippings every 10-15 minutes. This will keep the chicken moist and help to brown the skin.

Serves 4-6Difficulty: Easy/Beginner

Ingredients

• 1 whole chicken• 3 tbsp cold cubed butter• 4 cloves of garlic• 1 bunch of rosemary• 1 lemon• Salt and coarse pepper• 1 tbsp (15 mL) olive oil

Preparation

1. Rub the chicken with olive oil.

2. Place garlic, cut lemon and rosemary into cavity.

3. Season heavily on the skin with salt and coarse pepper. Top it with cubed butter.

4. Place in oven proof dish and bake at 350ºF degrees until the internal temperature reaches 180ºF and the juices run clear.

5. Whenalmostdonesprinklewithfinelychoppedrosemary.

Food Safety Alert!

To check if the chicken is cooked put thermometer in the inside thigh

but not against the bone. Cook

until the internal temperature

reaches 180ºF and the juices run clear (not pink!).


Garlic Mashed PotatoesThis side dish is a great accompaniment to any of the recipes above, oven-fired or whole roasted chicken.


Ingredients

• 2.5 kg peeled potatoes, quartered• ½ cup butter, room temperature• 1 ½ cup (125 mL) buttermilk• 5 cloves of garlic, sliced• 2 tbsp (5 gm) salt• 1 tbsp (5 gm) dried oregano

Preparation

1. Fill a large pot with water. Add potatoes and salt. Bring to a boil, turn toasimmer,andcookuntiltenderbutstillfirm(about45minutes).

2. Drain potatoes and add back to pot.

3. Add butter, buttermilk, garlic, salt, and oregano.

4. Mash with a potato masher or with an electric mixer. Adjust seasonings.


IN THE SPOTLIGHT:

Potatoes


½ cup or half of a medium potato is 1 serving of Vegetables and Fruit.

Nutrition Fact:

• Potatoes contain a mineral called potassium. Potassium has the job to make sure that your nerves and muscles are functioning properly. This mineral also helps regulate blood pressure.

• You can find potassium in many foods such as bananas, dark green vegetables, milk, nuts, seeds, beans, fish, beef, and pork.

Nutrition Tip:

Potatoes offer many nutrients including potassium, vitamin C, folate, and fibre. Keeping the skins on the potato will help boost the amount of fibre you can get from eating a potato.


• You can get fresh and local potatoes in Ontario from January to March and July to December. Potatoes that are grown in Ontario will have a “Foodland Ontario” logo on the product.

• “Local” means the food was grown close to where you bought it from. In Ontario, we often think of locally grown food as anything grown in the province (Eat Right Ontario).

• “Locally produced” and “organic” is not necessarily the same thing, although many local small scale farms tend to prefer traditional organic farming methods.

• Eating in season means eating produce that is local and fresh and therefore has spent less time being transported and stored.

• By choosing foods that are local and in season we help to reduce the environmental impact of food production and transportation. Eating vegetables that are produced locally helps to reduce the climate impact of vegetable production by up to 30 percent (EWG, 2011).

Chef Tip:

Always cut your potatoes open; this is the only way you can tell if a potato is rotten on the inside.


Steamed Seasonal Vegetables

Serves 4 - 6Difficulty: Easy/Beginner

Ingredients

• 1 big bunch of broccoli (broccolette, rapini, cauliflower or bok choy), separated into bite-size florets

• Salt and pepper to taste• 1 tbsp (15 gm) butter or olive oil

Preparation

1. Bring a large pot with plenty of water to a boil.

2. Salt the water and add the vegetables. Steam for 3 minutes or until tender. Do not overcook! It’s important to make the floretsanevensizesotheyallcookatthesamerate.

3. Strainwell.Addbutter,saltandpepperordrizzlewitholiveoil.

If/whenusingsteamerbasket:

• Add 1 inch of water to a pan. Place a steamer basket on top, bring water to a boil, and add vegetables.

• Turn the heat down to medium high. Cover and cook around 5 minutes, or until tender.

• Take out the basket and season vegetables before serving.


Benefits to Eating In-season Local VegetablesHere are some comments from local farms and vendors from The Junction Farmers Market!

Twin Creeks Farm

• Buy local for freshness and flavour. On our farm, we grow everything ourselves.

Wheelbarrow Farm

• Food is harvested closer to where people who are eating the food live. The more healthy local vegetables and foods you eat, the less likely you will pay for healthcare in the future.

• The more you support local businesses, the more money that circulates and stays in the community.

Willo’Wind Farm

• Buying local food is good for the local economy because the money stays within the local economy. Buying local also helps keep local farms in the area.

• We also help protect the habitat; local organic farms are on the frontline to establishing habitats and protecting wetlands. Consumers also get to eat fresh and sustainable foods with no pesticides. We focus on the quality of the foods we grow.


Session

6Spinach, Almond & Fresh Berry Salad

Beef Lasagne, Vegetable Lasagne,

or Beef Tacos with Guacamole


Spinach, Almond & Fresh Berries Salad An exquisite choice for dinner or a family get together.


Ingredients

• ¾ cup (180 mL) slivered almonds• 1 lb (454 gm) baby spinach • 1 lb (454 gm) fresh strawberries or 2-3 170 gm containers • 4 tbsp (60 gm) toasted sesame seeds• 1 tbsp (15 gm) poppy seeds• 2 tbsp (30 mL) honey• 1 tbsp (15 mL) onion, very finely chopped• ¼ cup (60 mL) red wine vinegar• ½ cup (150 mL) vegetable oil

Extra: You can toast almonds on low in the oven (300ºF) or cook in butter in a pan on top of the stove.

Preparation

1. In a large bowl, combine the spinach with the toasted almonds and fresh washed and sliced berries.

2. In a medium bowl, whisk together the sesame seeds, poppy seeds, onion, honey, red wine vinegar and vegetable oil.

3. Toss with spinach just before serving.


Beef LasagneA potluck pleaser!

Chef Tips:

• If you use fresh pasta noodles you do not need to blanch the pasta.

• Once béchamel is cooked, spread a little melted butter on top then place plastic wrap directly on top of butter. This helps stop lumps from forming.

• Remember to scrape the sides of the pot while it is cooking to prevent the lumps from forming.

ª You can add some shredded cheddar cheese to béchamel just before taking off the heat and use this to make macaroni and cheese or pour over steamed vegetables.

• Do not boil béchamel after adding cheese; this makes the sauce “grainy”.

Serves 12Difficulty: Advanced

Ingredients

• 1 kg extra lean ground beef• 1,140 gm fresh lasagne sheet (3 packages)

OR 2 375 gm packages of dry lasagne pasta• 4 (796 mL) cans of peeled roma

tomatoes, crushed with clean hands• 2 onions, chopped• 6 cloves garlic, chopped• 5 tbsp (75 mL) olive oil• 1 tbsp of oregano• ½ bunch fresh basil• ½ tsp chili flakes (optional)

Béchamel:• ½ cup (120 gm) butter• ½ cup (120 gm) flour• 5 cups (1 L) milk• ½ onion, roughly diced• Salt and pepper to taste• Pinch of nutmeg• 1 bay leaf• 1 clove garlic• 2 whole cloves (spice)

• 1,350 gm mozzarella cheese, shredded• 100 gm parmigiano cheese, shredded



Preparation

Meat Filling:

1. Drizzleahotfryingpanwitholiveoil. Carefully add meat. Don’t overcrowd the pan. Let brown, turn over, and continue to brown.

2. Take browned meat out of pan. Repeat until all meat is browned.

3. Inapot,sauté2onionsin olive oil until soft.

4. Add garlic and tomatoes. Sweat for 4 minutes. Add in browned meat and crushed tomatoes.

5. Season with salt, pepper and chili pepper.

6. Cook for 45 minutes.

7. Wash, dry and chop basil. Add to sauce5minutesbeforeitisfinished.

Pasta: If using dry lasagne noodles

1. Cook pasta in large pot with a lot of salted water for about 9 minutes or until “al dente”.

2. Remove from water and lay on a cold baking sheet.

3. Add olive oil to the pasta, so it does not stick together.

4. Let cool.

Béchamel Sauce:

1. Heat milk with ½ onion, bay leaf, garlic and cloves until a skin forms on top of the milk.

2. Discard onion, bay and cloves.

3. Meltbutterinpot.Addflourand stir, cooking for 2 minutes. This is a white roux.

4. Gradually add milk to the roux one ladle at a time while whisking.

5. Season with salt, pepper and touch of nutmeg.

6. Simmer for 20 minutes until thick. Stir constantly.

Instructions on lasagne layering:

1. Line baking dish with lasagne sheets.

2. Build up by alternating: lasagne, meatsauce,béchamelandsprinkling with cheese.

3. Finishwithbéchamelandcoverwith cheese. Put a cover on top and bake for 30-45 minutes or until hot in the middle. Carefully takeoffcoverandletbrown.Thistakes about 10-15 minutes.

Beef Lasagne (continued)


IN THE SPOTLIGHT:

Beef


• ½ of a cup (75 g or 2 ½ oz) of beef is 1 serving of Meat and Alternatives.

• Remember 1 serving of meat should be the same size as the palm of your hand.

Nutrition Fact:

• Beef is a source of iron. Iron has many important roles such as making sure you are energized for everyday activities without feeling tired.

• All of the cells in your body need iron, especially red blood cells.

• If you are a vegetarian or vegan, you can get iron from beans, peas, lentils, some vegetables and fruit such as spinach and dried apricots. Additionally, some grain products like flour and pasta have been fortified with iron.

Nutrition Tip:

• Did you know that beef is filled with 14 of the main nutrients we need for our body? Iron, zinc, protein and vitamin B12 are the key featured nutrients that you will get from eating beef.

• You could substitute the beef for beans in this lasagne recipe. Beans give you protein, fibre, and iron, and are part of the Meat and Alternatives food group. ¾ cup of cooked beans will help you get 1 serving of Meat and Alternatives.


• Grain-fed beef is one of the meats that contributes most to greenhouse gas emissions (EWG, 2011).

• Meat that is certified as organic, pasture raised and grass-fed is the least environmentally damaging. It is also known to be better for your health as it is more nutritious and has less risk of bacterial contamination (EWG, 2011).

• Buy local pasture raised beef to support Canadian farms. You can find information on where the beef was produced by referring to the label on the meat package, or you can ask your local butcher where the meat comes from and how it was raised.

Chef Tip:

It is important to not overcrowd your frying pan when browning ground beef. If you have a lot of ground beef, use two pans.


Vegetable Lasagne It is a perfectly tasty and nutritious vegetarian alternative to beef lasagne.

Chef Tips: • If you use fresh pasta noodles you

do not need to blanch the pasta.

• Once béchamel is cooked, spread a little melted butter on top then place plastic wrap directly on top of butter. This helps stop lumps from forming.

• Remember to scrape the sides of the pot while it is cooking to prevent the lumps from forming.

• You can add some shredded cheddar cheese to béchamel just before taking off the heat and use this to make macaroni and cheese or pour over steamed vegetables.

Difficulty: Advanced

Ingredients

• 2 cups dry red lentils• 1,140 gm fresh lasagna sheet (3 packages)*• 4 (780 gm) cans of peeled roma

tomatoes, crushed with clean hands• 2 ½ onions, diced small• 6 cloves garlic, chopped• 1/3 cup (75 mL) olive oil • Few leaves fresh basil• ½ chili pepper (optional) • 3 medium size zucchini, sliced • ½ cup (120 gm) melted butter• ½ cup (120 gm) flour• 5 cups (1 L) milk• 1 bay leaf• 3 whole cloves • Salt and pepper to taste

• Pinch of nutmeg• 2 (500 gm) ricotta cheese• 1 egg, beaten• 1,500 gm mozzarella cheese, shredded• 200 gm parmigiano cheese, shredded

* If possible, use fresh whole wheat noodles for the recipe. It will give the lasagne a better texture.



Vegetable Lasagne (continued)Lentil sauce:

1. Put washed lentils in a pot and cover with 5 inches of cold water. Cook until tender. Strain and rinse under cold water.

2. Inanotherpan,sauté2onionsin olive oil until soft.

3. Add garlic and sweat for 3 minutes.

4. Add tomatoes.

5. Season to taste with salt, pepper and chili pepper.

6. Cook for 45 minutes.

7. Usinghandblender,pureeuntil smooth. Put back on heat and adds lentils.

8. Wash, dry, and chop basil, then add to sauce.

9. Add a little sugar if too acidic.

2. Addbutterandmelt.Addflourand stir over medium heat.

3. Gradually add milk while whipping.

4. Bring to a boil, stirring constantly, and reduce heat to simmer.

5. Season with salt, pepper and a touch of nutmeg.

6. Simmer for 20 minutes until thick.

Ricotta:

Season ricotta and stir in beaten egg.

Assembly:

1. Line baking dish with lasagne sheets.

2. Build up by alternating layers: lasagne noodles, lentil sauce, béchamelsauce,sprinklingwithcheese,ricottaandzucchini.

3. Finishwithbéchamel,coverwith cheese and bake for 30-45 minutes or until hot in the middle and nicely browned.

Zucchini:

1. Heatfryingpananddrizzlewitholiveoil.

2. Carefullyplaceseasonedzucchiniinpan.Letzucchinibrown,turnover,andonce cooked remove to a tray to cool.

Pasta:

1. If using fresh noodles, you do not need to cook in water. Just make your sauce a little bit thinner.

2. If using dry lasagne noodles, cook pasta in large pot with a lot of salted water for about 9 minutes or until “al dente”.

3. Remove from water and lay on a cold baking sheet.

4. Add olive oil to the pasta.

5. Let cool while stirring.

Béchamel Sauce:

1. Heat milk with onion, bay and whole cloves, until a skin forms on top of the milk. Discard onion, bay and cloves.


Step 1: Line deep baking dish with lasagne sheets and cover sheets with meat sauce.

Lasagne Layering Steps

Step 4: Add another layer of lasagne sheets and repeat the process.Step 3: Sprinkle grated cheese.

Step 2: Add béchamel sauce on top of meat or lentil sauce.


Nutrition Tip:

• Whole grains offer more nutrients and fibre compared to products that are not 100% whole grain. Try to fill 50% of your Grain Product choices with whole grains options every day.

• At the grocery store, look for the words “100% whole grains” on the front of the package or on the Nutrition Facts label. These words should also appear on the ingredients list.


• Winter wheat is the most common grain grown in Ontario. This variety is hard wheat and is good for pasta production.

• Although wheat is the most common type of grain it is not the only one. Other nutritious grains are amaranth, barley, bulgur, quinoa and spelt.

• Spelt is a variety of wheat widely cultivated until the spread of industrial agriculture practices. Spelt is higher in protein than common wheat and can be used in place of common wheat in most recipes (Whole Grains Council).

IN THE SPOTLIGHT:

Whole Wheat Grains


• ½ of a cup of cooked pasta noodles is 1 serving of Grain Products.

• Guys 14-18 years old should aim to have 7 servings of Grain Products every day.

• Other examples from the Grain Products food group include: rice, bread, bagel, pita, cereal, tortilla, barley, couscous, roti, naan, noodles and quinoa.

Nutrition Fact:

• The difference between 100% whole grain and refined grains is the number of layers of the grain that are still intact. The more processing that occurs (i.e. refined grains) to the grain, the less layers that remain intact.

• Whole grain products have all 3 layers of a grain (bran, endosperm, and germ). This means that all of the nutrients, vitamins, and minerals of the grain are there. Some examples of whole grains are 100% whole grain bread and tortilla.

• Refined grains often only have 1 layer of the kernel. This means that there are fewer nutrients available. Some examples of refined grains are white rice and white flour.


Beef Tacos with Guacamole Fun to make and fun to eat!


Ingredients

• 18 soft tacos• 1 tbsp olive oil• 1 ½ lb lean ground beef• 1 sweet onion, chopped• 3 cloves garlic, minced• Spices: cumin, smoked paprika, chili

powder, ancho pepper, guajillo• 3 tomatoes• 1 bunch romaine lettuce• ½ lb (200 gm) cheddar cheese, shredded• 1 cup (250 mL) salsa• 1 cup (250 mL) low-fat sour cream• 1 cup (250 mL) guacamole (see recipe next page)

Preparation

1. Prepare the beef mixture:

In a large skillet, heat oil to medium high heat. Add ground beef and brown for 10 minutes while stirring, then add onion and garlic. Cook onions and meat together for another 5 minutes. Stir in spices and season to taste with salt. Reduce heat to medium low and cook for another 5 minutes.

2. Prepare the vegetables: Chop the tomatoes in small dice and chop the romaine lettuce into strips.

3. Heat oven to 350ºF. Place soft tacos on baking sheet with parchment paper and place them in oven for 5 minutes.

4. Fill each taco with ground beef, tomato and lettuce. Top with a tablespoon of grated cheese, salsa, sour cream and guacamole.


Guacamole This recipe can be served with beef tacos or as a dip for tortilla chips, veggies, or pita bread.

Makes 3 cupsDifficulty: Easy/Beginner

Ingredients

• 3 avocados, peeled, pitted, and mashed• 1 lime, juiced• ½ tsp salt• ½ cup onion, diced• 3 tbsp fresh cilantro, chopped• 2 roma (plum) tomatoes, diced• 1 clove garlic, minced• 1 jalapeno pepper, finely chopped (optional)

Preparation

1. In a medium bowl, mash together the avocados, lime juice, and salt.

2. Mix in onion, cilantro, tomatoes, and garlic. Stir in chili pepper.

3. Refrigerate1hourforbestflavour,orserveimmediately.


Indigenous Recipes

TheGuysCanCook!Cookbookincludesmanyrecipesthatreflectthediversityofthecultures and heritage in the neighbourhoods served by the Guys Can Cook! Project. As community health centres we are committed to social justice and anti-oppression work, and believe that it is important to include recipes traditional to North America. The land on which we live and work is and has been honoured by many Indigenous Nations who shared in trade and prosperity throughout the area we now know as Toronto. We are grateful to work with the Indigenous Nations within this trade area.

The Indigenous recipes, Three Sisters Soup and Bannock, are our newest addition to the Cookbook. The recipes have been kindly shared with us by the Dietitians of Canada’s Aboriginal Nutrition Network and are reproduced in their original design. More Indigenous recipes can be foundatwww.dietitians.ca/Dietitians-Views/Specific-Populations/Aboriginal-Nutrition.aspx

Contact Aboriginal Nutrition Network at [email protected]

51Guys Can Cook! CookbookIndigenous Recipes •

METHOD:1. Add onions, celery, canola

and curry spice to a large saucepot and bring to medium heat on stovetop for 5 minutes or until onions are translucent.

2. Add broth to pot and bring to a slow boil.

3. Add corn, kidney beans and bring to a boil for 10 minutes.

4. Lower to medium heat then add the pumpkin and the sage.

5. Simmer for 20 minutes, stirring occasionally.

6. Remove from heat and serve.

INGREDIENTS: � 1 medium yellow onion, chopped � 1 large celery rib, chopped � 1 tbsp (15 ml) canola oil � 1 tsp (5 ml) curry powder � 6 cups (1.5 L) low/no sodium chicken broth

� 2 cups (500 ml) yellow or cooked hominy corn

� 2 cups (500 ml) of red kidney beans, rinsed

� 1 ¾ cup (482 ml) of canned or homemade pumpkin puree

� 5 fresh sage leaves or ½ tsp dried

Three Sisters’ soup

Recipe by: Jessica DrummondJessica is a Registered Dietitian from Mitchell, southwestern Ontario who has experience in diabetes, long term care and home care. She is a self professed “Foodie” whose hobby is cooking and she loves trying new recipes.

pre-prep Time

0m i n u t e s

prep Time

5m i n u t e s

cook time

30m i n u t e s

servings

6

Fresh ingredients are best, but

canned can be used instead.

© Dietitians of Canada. 2016. www.dietitians.ca/IndigenousRecipes All rights reserved. May be reproduced for educational purposes.

Some adaptations have been made to the original recipe.

These three plants are complementary growing partners in the garden.

Notes from the cook

“Can be consumed as a meal and can be

frozen for later. ”

I found this recipe from a cookbook when I was involved in making a cookbook in university, but wanted to fi nd a healthy version. This recipe came from the American Heart Association.

Fresh ingredients are best, but canned can be used if they are rinsed to remove the salt.

This resource was developed through a generous contribution from the Canadian Home Economics Foundation and the Aboriginal Nutrition Network, Dietitians of Canada.


Canadian Home Economics

Foundation

La Fondation canadienne Pour l’Économie familiale

the Aboriginal Nutrition Network, Dietitians of Canada.This resource was developed through a generous contribution from the Canadian Home Economics Foundation and


METHOD:1. Preheat the oven to 350°F. 2. In a large bowl, mix together

all the dry ingredients. 3. Make a well in the middle

of the fl our and fi ll it with some liquid and oil or margarine. Stir it in gently with a spoon or fork.

4. Continue adding liquid until a soft ball of dough forms. You might have to add more liquid or fl our as you stir.

5. Leave enough fl our on the side of the bowl so you can knead the bread and then pat it into a bread pan.

6. Inside the bowl, gently knead the dough for about a minute.

7. Pat the dough fl at into a bread pan of your choosing. We used a 10” round cake pan.

8. Make a cross on the bread and then cut it into sections. The cut is about ¼” deep.

9. Bake for about 45 minutes or until the sides and top are golden brown.

10. Take out of the oven. Spread margarine over the top to make it soft.

11. Cover with a clean dish towel, let cool.

INGREDIENTS: � 5 cups (1250 ml) white fl our � 1 tsp (5 ml) salt � 4 tsp (20 ml) baking powder � ½ cup (125 ml) vegetable oil or melted non – hydrogenated margarine

� 2 ¼ cups (310 ml) water or 1% milk � 1 tbsp (15 ml) melted non-hydrogenated margarine (once the bannock is baked)

BannockLusknikn

Recipe by: Rosemary MarshallRosemary is from Potlotek, Richmond County, Nova Scotia. She was born on Chapel Island, in a family of 11 children, 7 boys and 4 girls. William Butler and Rosemary have 3 wonderful children and a grandson. She is now working as a Mi’kmaw language translator and transcriber for Potlotek Education.

pre-prep Time

0m i n u t e s

prep Time

5m i n u t e s

total time

35m i n u t e s

serves

12

You can make the bannock in any

shape by baking it in diff erent

shaped pans.

© Dietitians of Canada. 2016. www.dietitians.ca/IndigenousRecipes All rights reserved. May be reproduced for educational purposes.

Some adaptations have been made to the original recipe.

Each time I make Lusknikn it reminds me of my mom, who passed away when we were young. I feel that she is still a part of me and she is still helping me to be the way that I am. I know that who I am is because of who she was.

When I made Lusknikn for my aunt she told me that I make Lusknikn so very carefully.Must be made with love.

When we were young we would stand around our table and watch our mom make Lusknikn. She would have the fl our in a large bowl and she would let us add the baking powder, salt and let us mix it up.

Notes from the cook

“...Must be made with love.”



Canadian Home Economics

Foundation

La Fondation canadienne Pour l’Économie familiale

the Aboriginal Nutrition Network, Dietitians of Canada.This resource was developed through a generous contribution from the Canadian Home Economics Foundation and


Healthy Snacks

54Guys Can Cook! CookbookHealthy Snacks •

Asian Noodle Salad Dressing and Noodle GarnishIngredients

• 1 cup canola oil• ¼ cup sesame oil• 1 tsp chili paste• 2 tsp sugar• 1 cup red wine vinegar• 1 cup soya sauce• 2 tbsp grated ginger

Noodle garnish:• 2 boxes of whole wheat spaghettini pasta, cooked• 3 pieces carrots, grated• 3 pieces celery, sliced thin• 3 cups shredded nappa cabbage• 2 cups bean sprouts, washed and drained• 1 lb snow peas or green beans, washed and blanched• 1 red pepper, sliced thin• 1 bunch green onion

Preparation

Whisk ingredients together for dressing. Toss with the noodles and garnish.

Broccoli with Cheese SauceThis recipe is a courtesy of Toronto Public Health.Makes 6 servingsPreparation Time: 20 minutes

Ingredients

• 1 bunch broccoli, chopped• 2 tbsp (30 mL) non-

hydrogenated margarine• 2 tbsp (30 mL) whole

wheat flour• 1 cup (250 mL)

milk (<2% M.F.) • 1 cup (250 mL) old cheddar

cheese (<20% M.F.), grated• ¼ tsp (1 mL) pepper• ¼ tsp (1 mL) dry mustard• Optional: pinch of cayenne

Preparation

1. Wash and cut broccoli intoflorets.Peeland cut stems into ¼"(5mm)slices.

2. Place in a steamer basket over boiling water. Cover

and steam until tender-crisp(about4minutes).Transfer to a serving platter and set aside.

3. In a saucepan, melt margarine over medium heat. Whisk inflourandcook,stirring for 1 minute.

4. Gradually whisk in milk, stirring constantly until thickened (about7minutes).Remove from heat.

5. Stir in cheese, pepper, mustard, and cayenne(ifusing)untilcheese is melted.

6. Pour cheese sauce over broccoli.


Devilled EggsIngredients

• One dozen eggs• 3 tbsp of mayonnaise• 1 tsp dijon mustard• Salt and pepper• Dust with paprika

Preparation

1. Place eggs in a pot, cover in cold water so that there’s 2" more water above the eggs.

2. Bring to a boil.

3. Boil for 10 minutes.

4. Cool under cold water.

5. Peel cooled eggs. Cut in half and remove the yolks.

6. Grate yolks. Add mayo, dijon, salt and pepper, and stir together.

7. Pipe yolk mixture back into whites and dust with paprika.


DipsHummus

The recipe is a courtesy of Toronto Public Health, Colour It Up program.Makes 8 servingsPreparation time: 10 minutes

Ingredients

• 1 can (19 oz, 540 mL) chickpeas, drained and rinsed

• 2 cloves garlic• 2 tbsp (30 mL) lemon juice• ¼ cup (50 mL) tahini (sesame seed paste).

Substitute: use the same amount of plain yogurt instead of tahini, if desired.

• ½ tsp (2 mL) cumin• ¼ tsp (1 mL) coriander• 1/3 cup (75 mL) water• Pinch of cayenne (optional)• 1 tbsp (15 mL) fresh parsley

or cilantro, chopped

Preparation

1. Drain and rinse the chickpeas using a colander.

2. Place the chickpeas, garlic, lemon juice, tahini, cumin, coriander, cayenne and water in a food processor. Process until smooth. Add more water if mixture is too thick.

3. Place in a dish and sprinkle with parsley or cilantro.

Yogurt Dips

The recipe is a courtesy of Toronto Public Health, Colour It Up program.Makes 1 ¼ cups Preparation time: 5 minutes

Serve with vegetables for a healthy snack.

Ingredients

Curried Yogurt Dip:

• 1 cup (250 mL) plain yogurt (≤2% M.F.)• 1 tbsp (15 mL) lemon juice• 1 tbsp (15 mL) honey• 1 tsp (5 mL) curry powder

Dill and Garlic Dip

• 1 cup (250 mL) plain yogurt (≤2% M.F.)• ¼ cup (60 mL) light mayonnaise• ½ tsp (2 mL) garlic powder• ½ tsp (2 mL) dried dill• ½ tsp (2 mL) pepper

OnionandDillDip

• 1 green onion, finely chopped• 1 cup (250 mL) plain yogurt (≤2% M.F.)• ¼ cup (60 mL) light mayonnaise• 1 tsp (5 mL) dried dill• ½ tsp (2 mL) salt

Preparation

1. Mix together all ingredients.

2. Useasadipforfreshvegetables,pita or bagel crisps.


Fried Plantain with CinnamonRecipe adapted from stupideasypaleo.com/2013/03/13/friedplantainswithcinnamonMakes 4 servingsPreparation time: 8 minutes

Ingredients

• 4 ripe plantains• 4 tbsp (60 mL) coconut oil• 1 tsp (5 mg) cinnamon• Sea salt, to taste

Preparation

1. Peeltheplantainandsliceinto¼”rounds.Iliketocutmineonthebias(diagonal).

2. Heat a nonstick skillet over medium high and add the coconut oil.

3. Fry the plantains until golden brown on each side (2-3minutes).Becarefulbecausethey’llburneasily.

4. Remove from the heat and dust with cinnamon and a sprinkle of sea salt.

Macaroons (Eggless Cookies)Ingredients

• 14 oz can condensed sweetened milk• 2 tsp vanilla extract• 2 pkg 200 gm flaked coconut

Preparation

1. Mix all ingredients together.

2. Drop mixture onto parchment paper.

3. Preheat oven to 325ºF and bake for 15-17 minutes.

*Optional: Add 1 cup of oatmeal or dried cranberries.


Salad Dressings: Fast, Healthy and DIYIn a bowl, whisk together one choice from each category:

Oils¼ cup• Olive oil• Canola oil• Avocado oil• Vegetable oil• Sunflower oil• Sesame oil

Vinegars/Juices2 tbsp • Apple cider vinegar• Red wine vinegar• Lemon juice• Lime juice• Orange juice• Rice vinegar

Mustard1 tsp• Honey mustard• Grainy mustard• Dijon

Sweetener1 tsp • Brown sugar• Honey• Maple syrup

Spices/Herbs½ tsp• Oregano• Parsley• Cilantro• Mint• Thyme• Minced garlic• Minced onion• Pepper• Chili

Store these salad dressings in a jar or covered container in the fridge for up to 1 week.

Use these salad dressings on lettuce salads, bean salads, or pasta salads. You can make your salad a complete meal by making sure it has 3-4 food groups, including:

• Nuts (walnuts, almonds, peanuts)• Seeds (pumpkin, sunflower, sesame, flax) • Plain croutons• Hard-boiled egg• Cooked beans or lentils• Canned tuna fish• Leftover cooked meat (like chicken)


SmoothiesApple strawberry smoothie

Recipe adapted from www.cookspiration.com/recipe.aspx?perma=E6A772E5D5B&g=2

Makes about 3 cups

Ingredients

• ½ cup plain yogurt (1%)• 1 ripe banana• 1 apple, cored, peeled, and chopped• ½ cup fresh strawberries• ¼ cup 100% orange juice

Preparation

1. Place ingredients in a blender

2. Cover

3. Puree until smooth

Vanilla fruit smoothie

Recipe adapted from http://cooking.nytimes.com/recipes/1014685-vanilla-fruit-smoothie

Makes about 4 cups

Ingredients

• 2 cups soy beverage• ½ cup apple juice• ½ tsp vanilla extract• ½ banana• 2 cups frozen peaches

Preparation

1. Place ingredients in a blender

2. Cover

3. Pulse the machine a few times, then puree until smooth

Spinach smoothie

Recipe courtesy of Parkdale Community Health Centre

Makes about 4 cups

Ingredients

• 2 cups baby spinach• 1 cup pineapple• 1 cup frozen mixed berries• 1 cup vanilla yogurt • 1 cup ice cubes

Preparation

1. Place ingredients in a blender in the following order:

a. Yogurt b. Spinach c. Pineapple d. Frozenmixedberries e. Ice cubes

2. Cover

3. Puree starting on low and increase speed as needed


Sweet Potato Baked FriesThe recipe is a courtesy of Toronto Public Health, Colour It Up program.

Sweet potatoes are much more nutritious than white potatoes. Sweet potatoes are one of the best vegetable sources of betacarotene. They are also higher in fibre, vitamin C and folate than white potatoes. Leave the skins on the sweet potatoes for an extra source of fibre.

Preparation Time: 5 minutes Makes 4 servingsCooking Time: 30 minutes

Ingredients

• 4 sweet potatoes• 2 tbsp (30 mL) olive

or canola oil• Pepper to taste• Parmesan cheese (optional)

Preparation

1. Heat oven to 450ºF.

2. Peel sweet potatoes. Rinse and dry well. Cut into wedges or small sticks. Put sweet potatoes in a

bowl and coat well with vegetable oil.

3. Arrange potatoes on a baking sheet. Bake for 15 minutes. Turn the fries over and bake for another 15 minutes until slightly crispy.

4. Season to taste with pepper and parmesan cheese if you wish.

Tomato BruschettaServes 8-10

Ingredients

• 1 baguette• 6-8 fresh plum tomatoes, diced small• 1/3 cup of olive oil• 3-4 garlic cloves, minced very fine• 6 basil leaves, chopped very fine • Salt and fresh cracked pepper to taste

Preparation

1. Slicebaguetteintosmalltoasts.Drizzlewitholive oil and season with salt and pepper.

2. Arrange on a tray and toast in a 325ºF oven until lightly brown.

3. Mix all other ingredients together.

4. Taste and adjust seasoning.

5. Put tomato mixture on toasts and serve immediately or have a bowl with mixture and let people make their own toasts.


Tomato and Ricotta “Cold Pizzas”The recipe is a courtesy of Kasia Tupta, Stonegate Community Health Centre and is adapted from www.dairygoodness.ca/cheese/all-you-need-is-cheese

Makes 4–6 servings Preparation time: 5 minutes

Ingredients

• 1 3/4 cups (430 mL) Canadian ricotta• 2 tbsp (30 mL) fresh chives, chopped• 2 tbsp (30 mL) fresh parsley, chopped• 1/4 - 1/2 tsp (1-2 mL) garam masala• 1 tbsp (15 mL) 35% cream, to taste• Salt and freshly ground pepper• 4 naan breads• 1/2 cup (125 mL) canned lentils, rinsed and drained• 2 tomatoes, sliced

Preparation

1. In a bowl, mix ricotta with herbs, garam masala and cream.

2. Season to taste with salt and pepper.

3. Broil naan bread in oven or grill on barbecue until crisp.

4. Spread seasoned ricotta on bread. Sprinkle with lentils and top with tomato slices. Cut into wedges and serve.

Garam MasalaIngredients

• 1 tbsp (15 mL) coriander seeds• 1/2 tsp (2 mL) cumin seeds• 1/2 tsp (2 mL) black peppercorns• 1/4 tsp (1 mL) cardamom seeds (black seeds in

their green pod) or ground cardamom• 1 cinnamon stick, 2-inch (5 cm) long• 3 whole cloves• 1/2 tsp (2 mL) ground nutmeg

Preparation

Grind all the spices together in a coffee grinder or use a mortar and pestle. Store in a spice jar.


Tomato Salsa and NachosFresh Tomato SalsaServes 12

Ingredients

• 8 nice ripe tomatoes, deseeded and chopped finely• 3 tbsp of finely diced red onions• 2 cloves of grated garlic• 1 jalapeño pepper, minced finely• 1 lime, juiced• A big handful of roughly chopped fresh coriander• Salt and freshly cracked pepper

Preparation

Mix all ingredients together and serve with nacho chips.

Nachos Serves 12

Ingredients

• 2 bags of nachos• 450 gm of cheddar cheese, grated• 1 bunch of green onions, chopped• 1 green pepper, diced finely

Preparation

1. Lay 1 layer of nacho chips on a baking tray.

2. Top up with grated cheese and some onion and peppers.

3. Place another layer of nacho chips and repeat the previous step.

4. Bake at 375ºF until the cheese is melted.

5. Serve with salsa and sour cream.


Appendices

64Guys Can Cook! CookbookAppendices •

Appendix A

Organization Contact Information Program Website

The Four Villages Community Health Centre

Bloor Site1700 Bloor Street West

Dundas Site3446 Dundas Street West

416-604-0640

• Youth Cooking Club • Kids Cooking Club• Diabetes Cooking Workshop

4villageschc.ca/programs

Access Alliance Multicultural Health and Community Services

AccessPoint on Jane761 Jane St. 2nd Floor416-760-8677

AccessPoint on Danforth3079 Danforth Ave.416-693-8677

AccessPoint on Jane Programs• Newcomers Cooking Together

AccessPoint on Danforth• Green Roof Garden Drop-In Program

accessalliance.ca/services/nutrition/newcomers

Davenport-Perth Neighbourhood and Community Health Centre

1900 Davenport Road416-656-8025

Community Dining dpnchc.com/programs/adults/community-dining

LAMP Community Health Centre

185 Fifth Street416-252-6471

Street Level Youth Centre – Cooking Club lampchc.org/content/street-level-youth-centre

Community Cooking Programs and Groups Please note program availability, time, and date are subject to change. Please contact the organization for eligibility criteria and information.


Organization Contact Information Program Website

Unison Health and Community Services

Lawrence Heights12 Flemington Road416-787-1661

Keele-Rogers1651 Keele Street416-653-5400

Bathurst Finch540 Finch Avenue West647-436-0385

Jane-Trethewey1541 Jane Street416-645-7575

• Healthy Eating Community Kitchen• Spanish Community Kitchen

(Keele-Rogers site)• Community Cooking Connections

(Keele-Rogers site)• Community Kitchen

(Bathurst-Finch site)

• unisonhcs.org/health-promotion/healthy-lifestyles

• unisonhcs.org/locations-maps/jane-trethewey/health-promotion/healthy-lifestyles

Parkdale Community Health Centre

1229 Queen Street West 416-537-2455

Gardening Drop-In pchc.on.ca/programs-services/food-security-and-nutrition/gardening.html

Stonegate Community Health Centre

150 Berry Road416-231-7070

Food Program Workshops stonegatechc.org/programs-services/food-programs

The STOP Community Food Centre

1884 Davenport Road416-652-7867

Community Cooking: Men`s Cooking Group, Healthy Meals, Sabor Latino, BOOST

thestop.org/community-cooking


Appendix B

Organization Program Website or Contact Information

Daily Bread Food Bank Call to find out food bank locations in the Toronto area 416-203-0050

Food Link Hotline Call to find out food bank locations in the Toronto area 416-392-6655www.211toronto.ca

The Four Villages Community Health Centre

• Good Food Box (Dundas and Bloor Site)• Food Access Programs Document from

Four Villages Community Health Centre

416-604-0640

Access Alliance Multicultural Health and Community Services

Community Dining Program accessalliance.ca/content/community-dining-program-6

Davenport-Perth Neighbourhood and Community Health Centre

Community Dining dpnchc.com/programs/adults/community-dining

LAMP Community Health Centre Community Kitchen lampchc.org/content/community-kitchen


Community Kitchen (Bathurst-Finch site) unisonhcs.org/locations-maps/jane-trethewey/health-promotion/healthy-lifestyles

Food Access Programs and ResourcesProgram availability, time, and date are subject to change. Please contact the organization for eligibility criteria and information. If you need support to access healthy & nutritious food on a regular basis please contact your local community health centre.


Organization Program Website or Contact Information

Parkdale Community Health Centre • Food Resource Guide• West End Food Co-op

• pchc.on.ca/assets/files/Food%20Resource%20Guide%20for%20Parkdale.pdf

• pchc.on.ca/programs-services/food-security-and-nutrition/west-end-food-co-op.html

Stonegate Community Health Centre

Good Food Box stonegatechc.org/programs-services/food-programs/food-box

The STOP Community Food Centre • The Food Bank• The Drop-In

• thestop.org/food-bank• thestop.org/drop-in

Toronto Food Policy Council Food by Ward Resources tfpc.to/food-by-ward/food-by-ward-resources

68Guys Can Cook! CookbookSession X •

Appendix C

Organization/Name Location Website or Contact Information

Good Food Markets Good Food Markets offer fresh produce such as vegetable and fruits at a reasonable cost. This initiative was created for communities that may not have access to Farmers’ Market.

foodshare.net/good-food-markets

Food Share

Good Food Market Locations in Toronto

Various locations in the Toronto area. Some locations include:

• LAMP Community Services 250 12th St, Lakeshore Village Park Wednesday 2:30-6pm (Year-Round)

• The Stop Community Food Centre 1884 Davenport Road (Fall and Winter) Tuesday 11-3 pm

• Parkdale Community Good Food Market 212 Cowan Ave Wednesday 3-7pm (Seasonal)

• Stonegate Community Health Centre 150 Berry Road Friday 5-6:30pm (Mobile Market)

• Unison Health and Community Services Bathurst-Finch site, 6091 Bathurst Street Tuesday 3-7pm

• foodshare.net/good-food-market-locations

• 416-363-6441 ext. 261, ext. 276 or ext. 247

* Visit the website or call for more locations in the Toronto area.

Community Local Food ResourcesGood Food Markets, Farmers Markets and Community Gardens



Farmers’ Markets Farmers markets offer fresh produce directly from local farms, in other words “from field to table”. They are staffed by local farmers and artisans and offer a variety of fresh seasonal fruit and vegetables, as well as meats, poultry, dairy, eggs, cheeses and more.

Toronto Farmers’ Market Network

The website link provides information on the various farmers’ market locations in the Toronto area.

• tfmn.ca/?page_id=76

Stonegate Farmers’ Market • 194 Park Lawn Road• Tuesday 4 - 7 p.m. (June to October)

• stonegatechc.org/programs-services/food-programs/farmers-market.html

Sorauren Farmers’ Market • 50 Wabash Ave.• Monday 3 - 7 p.m. (Year-Round)

• westendfood.coop/farmers-market• soraurenpark.wordpress.com/park-features/farmers-market

Junction Farmers Market • 2960 Dundas Street West (Junction Train Platform)• May to October, Saturday 9 a.m.- 1 p.m.

• junctionmarket.ca

The Stop’s Farmers’ Market at Artscape Wychwood Barns

• 601 Christie Street• Saturday 8 a.m. - 12:30 p.m. (Year-Round)• Saturday 8 a.m. - 1 p.m. (Summer)

• thestop.org/the-stop%27s-farmers%27-market• 416-651-7867 ext. 24• [email protected]

Sherway Farmers’ Market • 25 The West Mall• Friday 8 a.m. - 2 p.m. (May to October)

• farmfreshmarkets.ca

Trinity Bellwoods Farmers’ Market

• Trinity Bellwoods Park – 790 Queen Street West• Tuesday 3 - 7 p.m. (May to November)

• tbfm.ca/contact-us.html

Montgomery’s Inn Farmers’ Market

• 4709 Dundas Street West• Wednesday 2 - 6 p.m.

• montgomerysinn.com• 416-394-8113

Evergreen BrickWorks Farmers’ Market

• 550 Bayview Ave.• Summer May 7- Nov 5: Saturday 8 a.m. - 1 p.m. June 5 to Nov 6: Sunday 10 a.m. - 3 p.m.• Winter Nov 14- Apr 30: Saturday 9 a.m. - 2 p.m.

• www.evergreen.ca/get-involved/evergreen-brick-works/farmers-market

• 416-596-7670• [email protected]



Community Gardens Community gardens are shared plots of land offered to community members for gardening – growing their own fruits, herbs and vegetables. Community members may get access to individual or collective garden plots depending on the plot availability and type of community garden.

Toronto Community Garden Network

The website link provides information on the various community garden locations in the Toronto area.

• tcgn.ca/wiki/wiki.php?n=TorontoGardens.FrontPage


• Yes In My Backyard (A garden-sharing program) • thestop.org/community-gardens• Contact The STOP for more information about

the program 416-651-7867 ext. 25


• Earlscourt Park, Hillcrest Park, The Green Barn • thestop.org/community-gardens• thestop.org/earlscourt-community-garden• Contact The STOP for more information about the

garden and programs 416-651-7867 ext. 25.


• Organic Community Garden (A participatory program)• Woolner/Jane (Keele-Rogers site) Wednesday 3 - 6 p.m. (April to September)

• unisonhcs.org/locations-maps/jane-trethewey/health-promotion/healthy-lifestyles

• 416-653-5400 ext. 1296

Perth Dupont Community Garden

• 431 Perth Ave. • perth-dupont.parkcommons.ca/wiki/wiki.php

The Garden Party hosted by Redeemer Lutheran

• 1691 Bloor Street West • thegardenparty.ca• [email protected]• 416-766-0934 and 416-996-1185

West End Flower Fairy Gardens • 1287 Bloor Street West • tcgn.ca/wiki/wiki.php?n=TorontoGardens.WestEndFlowerFairyGardens

Campbell-Rankin Community Garden

• Rankin Ave. at Symington Ave. • tcgn.ca/wiki/wiki.php?n=TorontoGardens.Campbell-RankinCommunityGarden

Dufferin Grove Recreation-led Community Gardens

• 875 Dufferin Street • tcgn.ca/wiki/wiki.php?n=TorontoGardens.DufferinGroveRecreation-ledCommunityGardens


ReferencesIntroduction and Foreword

Schubert, L., Jennaway, M., & Johnson, H. (2010). Explaining patterns of convenience food consumption. Food Security, Nutrition and Sustainability, 130.

Wilkins, J. L. (2005). Eating right here: moving from consumer to food citizen.Agriculture and human values, 22(3), 269-273.

In the Spotlight Section

Dietitians of Canada (DC). (2012). Making the most of Meat and Alternatives. Retrieved from http://www.dietitians.ca/Your-Health/Nutrition-A-Z/Canada-s-Food-Guide/Meat-and-Alternatives.aspx

Dietitians of Canada.(2014). Food sources of sodium. Retrieved from http://www.dietitians.ca/Your-Health/Nutrition-A-Z/Minerals/Food-Sources-of-Sodium.aspx

Dietitians of Canada. (2013). What is the best way to get the most nutrition from vegetables and fruit? Retrieved fromhttp://www.dietitians.ca/Your-Health/Nutrition-A-Z/Vegetarian-Diets/Best-way-to-get-most-nutrition-from-vegetables-and.aspx

Dietitians of Canada. (2013). Food Sources of Omega 3-Fats Retrieved from http://www.dietitians.ca/Your-Health/Nutrition-A-Z/Fat/Food-Sources-of-Omega-3-Fats.aspx

Dietitians of Canada & PEN. (2013). Eating Guidelines for Omega-3 Fats. Retrieved from http://www.pennutrition.com/viewhandout.aspx?Portal=UbY=&id= JMbrUAM=&Preview Handout=bA==

Dietitians of Canada. (2013). What is the best way to get the most nutrition from vegetables and fruit? Retrieved fromhttp://www.dietitians.ca/Your-Health/Nutrition-A-Z/Vegetarian-Diets/Best-way-to-get-most-nutrition-from-vegetables-and.aspx

Dietitians of Canada. (2011). Function and food sources of some common minerals. Retrieved from http://www.dietitians.ca/Your-Health/Nutrition-A-Z/Minerals/Functions-and-Food-Sources-of-Common-Minerals.aspx

Eat Right Ontario. (2015). All about poultry. Retrieved from https://www.eatrightontario.ca/ en/Articles/Cooking-Food-Preparation/Cooking-with-Poultry.aspx

Eat Right Ontario. (2015). All about tomatoes. Retrieved from https://www.eatrightontario.ca/en/Articles/Cooking-Food-Preparation/It%E2%80%99s-Time-for-Tomatoes!.aspx

Eat Right Ontario. (2015). What you need to know about antioxidants. Retrieved from https://www.eatrightontario.ca/en/Articles/Antioxidants/What-you-need-to-know-about-antioxidants.aspx

Eat Right Ontario. (2015). All about potatoes. Retrieved from https://www.eatrightontario.ca/en/Articles/Cooking-Food-Preparation/All-about-potatoes.aspx

Eat Right Ontario. (2015). All about beans. Retrieved from https://www.eatrightontario.ca/en/Articles/Budget/All-about-beans.aspx

Eat Right Ontario. (2015). All about beef. Retrieved from https://www.eatrightontario.ca/en/Articles/Cooking-Food-Preparation/Cooking-with-Beef--Nutrition,-safety,-handling-and-storage.aspx

Eat Right Ontario. (2015). Iron matters. Retrieved from https://www.eatrightontario.ca/ en/Articles/Nutrients-(vitamins-and-minerals)/Iron-Matters.aspx

Eat Right Ontario. (2015). Get the reel scoop on fish and mercury. Retrieved from https://www.eatrightontario.ca/en/Articles/Food-safety/Get-the-reel-scoop-on-fish-and-mercury.aspx

72Guys Can Cook! CookbookReferences •

Health Canada. (2008). What is a Food Guide Serving of Meat and Alternatives? Retrieved from http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/choose-choix/meat-viande/serving-portion-eng.php

Environmental Working Group. (2011). Meat Eater’s Guide to Climate Change and Health.

Eat Right Ontario. (2015). Choosing whole grains FAQS. Retrieved from https://www.eatrightontario.ca/en/Articles/Food-guides/Choosing-Whole-Grains-FAQs.aspx

Fresh Vegetable Growers of Ontario.(2012). Green Beans. Retrieved from http://www.freshvegetablesontario.com/index.php?action=display&cat=3&v=12

Foodland Ontario. (2013). Availability Guide. Retrieved from http://www.ontario.ca/foodland/page/availability-guide

Foodland Ontario. (2013). Availability Guide. Retrieved from http://www.ontario.ca/foodland/page/availability-guide

Health Canada. (2007). Food and Nutrition: What is a Food Guide Serving of Vegetables and Fruit? Retrieved from http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/choose-choix/fruit/serving-portion-eng.php

Health Canada. (2007). Food and Nutrition: What is a Food Guide Serving of Vegetables and Fruit? Retrieved from http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/choose-choix/fruit/serving-portion-eng.php


Health Canada. (2008). How many Food Guide Serving of Vegetables and Fruit do I need? Retrieved from http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/choose-choix/fruit/need-besoin-eng.php


Health Canada. (2008). What is a Food Guide Serving of Grain Products. Retrieved from http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/choose-choix/grain-cereal/serving-portion-eng.php

Health Canada. (2008). How many Food Guide Servings of Grain Products do I need?. Retrieved from http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/choose-choix/grain-cereal/need-besoin-eng.php

Health Canada. (2012). Canadian Nutrient File (CNF) – Search by food – Tomato, red, ripe, raw, year round average (2460). Retrieved from http://webprod3.hc-sc.gc.ca/cnf-fce/serving-portion.do?lang=eng&id=2460

Health Canada. (2012). Tips for Meat and Alternatives. Retrieved from http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/choose-choix/meat-viande/tips-trucs-eng.php#choose

Health Canada. (2013). Tips for Vegetables and Fruit. Retrieved from http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/choose-choix/fruit/tips-trucs-eng.php

Oxford University Press.(2015). Nutrient. Retrieved from http://www.oxforddictionaries.com/definition/english/nutrient

Sea Choice. (2014). Canada’s sustainable seafood guide. Retrieved from http://www.seachoice.org/wp-content/uploads/2011/09/SC_alertcard_2014Dec16_web.pdf

References (continued)

73Guys Can Cook! CookbookReferences •

An agency of the Government of OntarioUn organisme du gouvernement de l’Ontario

Access AllianceMulticultural Health and Community Services

Guys Can Cook! Cookbook · 2017. 1. 16. · Asian Noodle Salad Dressing and Noodle Garnish Broccoli...

Documents

Transcript of Guys Can Cook! Cookbook · 2017. 1. 16. · Asian Noodle Salad Dressing and Noodle Garnish Broccoli...