newcomers cooking together - access alliance · newcomers cooking together is a peer-led community...

An Access Alliance Multicultural Health and

Community Services program offered at Delta Family

Resource Centre

Fall 2011

Recipe Book

Newcomers

Cooking

Together

2

Newcomers Cooking Together is a peer-led community food skills

program offered by the Dietitians at AAMHCS. It’s run in partnership

with various agencies across the city, and funded by the City of

Toronto Community Services Partnership. Participants make new

friends, share favourite traditional dishes and learn healthy new

recipes using a variety of ingredients. We are pleased to share this

recipe book from the Newcomers Cooking Together program as a

memory of our time spent together.

Contributors:

Dietitians: Jennifer Atkins

Yousra Dabbouk

Staff Liaison: Cynthia Pommells

Peer Leaders: Naomi Cadesky

Beserat Tekle

Student Volunteers: Christina Agostino

Jodi Bernstein Jessica

Hrgetic

Participants: Zainab Al-Rammahi

Rowena Angeles Patricia

Itzia Arriaga Anna Chou

Maria Isa

Lida Jaleel

Inas Joseph

Grace Njuguan

Mo Pham

Angel Philogene

Yolanda Quinteros Claudia

Ramirez Janice Slater

Table of Contents

Measurement conversions pg. 4 Understanding Canada’s Food Guide for

Healthy Eating

pg. 5

Side dishes & starters Naomi’s beans, fruits & greens salad pg. 9

3

Fresh garden salad pg. 10 Maria’s dolmades pg. 11

Susan`s basmati rice with beans pg. 13 Main dishes

Maria and Zainab’s chicken biryani pg. 16 Susan’s salt fish with vegetables pg. 18 Grace’s ugali with stewed beef pg. 20

Grace’s irio, kale and kachumbari pg. 22 Patricia’s Mexican fried tacos pg. 24 Zainab’s fish and rice pg. 26

Cynthia’s sweet potato quesadillas pg. 28 Christina’s Lasagna pg. 30

Beserat’s Eritrean food with injera pg. 32 Sweets & drinks Maria and Zainab’s date balls pg. 35

Zainab’s sweet dish pg. 36 Banana cake pg. 37

Maria’s lime Yogurt drink (Shanina) pg. 38 Strawberry banana tofu shake pg. 39 Fruits pg. 40

Where to find additional information pg. 41

Measurement conversion charts Volume Measurements

1/16 tsp. (teaspoon) Dash

1/8 tsp. Pinch

1/2 tsp. 2 millilitres (ml)

1 tsp. 5 ml

1 tbsp. (tablespoon) 15 ml

1 fluid ounce 30 ml

1/4 cup 60 ml

1/3 cup 80 ml

1/2 cup 125 ml

1 cup 250 ml

4

1 litre (L) 1000 ml

Weight Measurements

1 pound (lb) 454 grams (g)

1 ounce (oz) 28 g

3.5 oz 100 g

2.2 lbs 1 kilogram (kg)

1 kg 35 oz

Temperature Measurements

275° F 140° C

300° F 150° C

325° F 165° C

350° F 180° C

375° F 190° C

400° F 200° C

Pan-size Measurements

8 x 2” round pan 20 x 5 cm 6 cups or 1.4 L

8 x 8 x 1 ½” square pan 20 x 20 x 4 cm 6 cups or 1.4 L

9 x 9 x 2” square pan 23 x 23 x 5 cm 10 cups or 2.5 L

8 x 4 x 2 ½” loaf pan 20 x 10 x 6 cm 4 cups or 948 ml

13 x 9 x 2” rectangular pan 33 x 23 x 5 cm 14 cups or 3.3 L

5

Understanding Canada’s Food

Guide for Healthy Eating (CFGHE) Eating Well with Canada’s Food Guide is a way for you to understand what types of foods are good for you and your family and how much of these foods you need every day! What are the food groups? Most of the food you eat should come from the following food groups: Vegetables and fruit, grain products, milk and alternatives and meat and alternatives. Any foods that do not fall into these categories should be limited and eaten in small quantities.

What is a serving of vegetables and fruit?

½ cup of fresh, frozen or canned vegetables or fruit

1 cup leafy green vegetables

½ cup juice

What is a serving of milk and alternatives?

1 cup of milk or fortified soy beverage

¾ cup yogurt or kefir

50 g of cheese

What is a serving of grain products?

1 slice of bread

½ bagel or tortilla

½ cup cooked rice, bulgur, quinoa, pasta

30 g cold cereal or ¾ cup hot cereal

What is a serving of meat and alternatives?

75g or 1/2 cup of cooked meat, fish or poultry

¾ cup cooked legumes

¾ cup tofu

2 tbsp peanut butter or ¼ cup shelled seeds or nuts

2 eggs

Making the most out of your food guide servings

Choose brightly coloured vegetables and fruit and include a variety in your diet.

6

Choose juice less often and choose 100% fruit juice with no added sugar.

Choose whole grains more often, such as whole grain bread and pasta.

Choose low fat dairy products such as skim milk and low fat yogurt and cheese.

Choose lean meats more often and remove the skin from chicken as it is high in fat.

Choose fish with lower mercury levels at least twice a week, such as wild salmon, tilapia, anchovies, canned light tuna and herring.

Choose low-fat cooking methods for meat, such as

roasting, baking and poaching.

(Source: Canadian Diabetes Association)

Don’t forget about your healthy plate model!

7

Each recipe included in this cookbook has a chart

(shown below) that states the number of servings for each food group per recipe serving. The colours

correspond to each food group as in the chart above.

# Canada’s food group servings/ portion

0 0 0 0

8

Side dishes

&

Starters

Beans, fruits & greens salad

9

Preparation time: 10 minutes

Portions: 6

Ingredients:

6 cups mixed greens,

washed and dried

6 dried apricots, sliced

½ cup pomegranate seeds, peeled and rind

removed

½ can black beans,

rinsed (about 125ml)

2 tbsp. olive oil

2 tbsp. lemon juice

Salt and pepper to taste

This salad contains both fruits and vegetables. Adding fruit to a salad

is a great way to add extra nutrients. Try spinach salad with

strawberries, blueberries and balsamic vinaigrette. Or green leaf

lettuce with figs and goat cheese.

Here’s how:

1. Mix all ingredients in a large bowl. Toss and serve. Serve with sweet potato quesadillas (pg. 28).

Nutritional Information:

Pomegranates contain polyphenols, which are antioxidants that can help

fight diseases Black beans are a

great source of protein and fibre.

Half a cup of black beans contains 6g of

fibre and 8g of protein.

# Canada’s food group

servings/portion

13/4 0 0 1/6

Fresh garden salad

10

Preparation time: 5

minutes

Portions: 6

Ingredients:

6 cups mixed greens

Juice of 2 limes

1 medium tomato,

chopped

¼ green pepper,

chopped

¼ cucumber, chopped

1 ½ tbsp. olive oil

Dash of black pepper


Some types of lettuce contain more nutrients than others. One cup of spring mix lettuce contains 1.1g of fibre, 45mg of calcium and 213mg of potassium, one cup of iceberg lettuce contains 0.9g of fibre, 14mg of calcium and 107mg of potassium.


servings/ portion

11/2 0 0 0

Here’s how: 1. Place pre-washed greens in large bowl. Pour

lime juice over greens. 2. Add chopped tomato, cucumber and green

pepper to bowl. 3. Add olive oil and black pepper. Mix salad

until all the vegetables are coated

with dressing.

Dolmades

11


Cook time: 35 minutes Portions: 6

Dolmades are stuffed vegetables, usually grape

or cabbage leaves, zucchini, eggplant, tomatoes

or onions. They can be stuffed with vegetables,

such as mushrooms and celery, or meats, such as

veal or beef. If sumac or tamarind are

unavailable use juice of 2 lemons mixed with 2

cups of water.

Ingredients:

1 small zucchini

1 eggplant, preferably Chinese eggplant

4 leaves Swiss chard, stemmed

4 leaves of savoy cabbage

4 grape leaves, stemmed

2 bell peppers

1 tomato

1 red onion

½ cup vegetable oil

2 cloves garlic, chopped

Stuffing Ingredients:

½ bunch parsley, chopped

1 tomato, chopped

1 cup mushrooms

Fresh hot peppers, chopped (optional)

Salt, black pepper and hot pepper flakes, to taste

1 small can tomato paste

1 cup white rice, (for brown rice add 6-8 minutes cooking time)

¼ cup fresh sumac or tamarind

Juice of 1 lemon


Sumac grows in many parts of Canada, but there are several

types of poisonous sumac so if you do not know how to properly identify it, you should buy it in stores, rather than pick it yourself. Tamarind comes in small pods that look like pea pods.

Make this a complete meal by having it with 1 cup of lime yogurt drink (see pg. 38) and ¾ cup chickpeas or beans.


31/2 1/3 0 0

12

Here’s how:

1. Prepare the cooking liquid by putting sumac or tamarind in a metal or glass bowl and covering with 2 cups hot water.

2. Place cleaned cabbage leaves, grape leaves and Swiss chard in large bowl and cover with boiling water to soften. Drain after 2-3 minutes.

3. Hollow out zucchini, eggplant, tomato and onion, leaving a ½ inch border on the bottom. Reserve the inside of vegetables for stuffing. Hollow out bell peppers and discard insides. Keep the tops of the vegetables.

4. Chop the insides of the vegetables and mix with mushrooms, parsley, chopped tomato, garlic and chopped hot peppers.

5. Wash rice under running water. 6. Heat a large, non-stick skillet on medium high heat. Add 2

tbsp. vegetable oil and chopped vegetables. Cook until vegetables soften, about 7-8 minutes.

7. Add rice, tomato paste, salt, black pepper and pepper flakes to skillet. Cover with 1 cup water and cook until rice absorbs all of the water, about 10-12 minutes.

8. Remove stuffing mixture from heat and allow it to cool enough to handle.

9. Place a small amount of stuffing in the centre of each cabbage, Swiss chard and grape leaf, fold in the sides and roll. Stuff each vegetable with stuffing and cover with the tops of the vegetables.

Basmati rice with beans

Preparation time: 5-10 minutes

Cook time: 20-25 minutes

Portions: 6

Ingredients:

13

2 cups white basmati

rice

1 cup coconut milk

(1 can = 398ml)

2 cups water

½ can red or white

kidney beans (1 can = 540ml)

½ tbsp. olive oil

Dash salt and pepper

Basmati is a fragrant rice that is often used in Middle Eastern cooking.

It is a long grain rice that is also available in brown variety, meaning

the bran and germ layers, which contain fibre and B vitamins, are not

removed.



0 1 0 1/6

Try this recipe with brown basmati rice. The only

adjustment you need to make is a longer cooking time. Try using light

coconut milk, which contains about 50% less

fat than regular coconut milk.

Here’s how:

14

1. Rinse rice thoroughly in a strainer under

running water for 1-2 minutes. 2. Bring 2 cups of water to boil in a covered, medium-sized pot on high heat.

3. Rinse beans under running water to remove excess salt. 4. When water is boiling, add rice, beans,

coconut milk, olive oil and a dash of salt and pepper. Cover with lid and reduce heat to

medium. 5. Cook until rice is tender, about 20-25 minutes. If all liquid is absorbed and rice is still

not tender, add water ½ cup at a time until rice is tender.

15

10. Remove the sumac or tamarind from the bowl, reserving the liquid. Squeeze out the sumac or tamarind to get as much liquid as possible. Add lemon juice.

11. In a large pot, add remainder of vegetable oil. Place stuffed leaves in bottom of pan, seam side down to prevent opening. Layer the other vegetables on top, making sure the tops stay on to prevent stuffing from falling out.

12. Cover the vegetables with an ovenproof plate (tip: check the bottom of the plate to see if it is microwave safe, this means it is safe to use) and pour the sumac/tamarind liquid (or mix of lemon juice and water) into the sides of the pot.

13. Cover pot with lid and cook on high heat for 20 minutes. After 20 minutes, remove plate and cook for another 15 minutes until liquid is absorbed.

16

Main

dishes

17

Chicken Biryani


Cook time: 60 minutes

Portions: 6

Ingredients:

1 lb chicken thighs

2 cups basmati rice

4 potatoes, peeled and chopped

2 onions, sliced

5 tbsp. vegetable oil

½ can peas

½ cup raisins

½ cup sliced almonds (optional)

½ cup short, thin noodles (capellino Spezzato)

1 ½ tsp coriander

1 ½ tsp black pepper

4 tbsp. + 2 tsp. turmeric

3 tsp. salt

2 tsp. ground cinnamon

3 tsp. ground cardamom

2 tsp. ground biryani spice

2½ tsp. dry lemon

Don't get intimidated by the long list of spices, most of them are used in

a small amount and are available at many supermarkets or specialty

Middle Eastern stores. The onions have to be deep fried to a light

brown color (this is called "barista").


To increase the number of

vegetable servings, try serving this dish with a

side salad.


servings/ portion

1 3 0 1 ½

18

Here’s how:

Chicken:

1. Preheat oven to 375°F.

2. Separate chicken legs from thighs (if necessary), remove skin and cut thighs in half. Arrange chicken in large casserole pan.

3. Sprinkle with coriander, pepper, 2 tbsp. turmeric, 2 tsp. salt, and

1 onion, sliced. Mix into chicken.

4. Pour 1 cup of water into the bottom of the pan so spices remain on

the chicken. Cover with foil and bake in oven for approximately 45

minutes.

6. When chicken is almost done, remove foil, and cook another 5-10

minutes.

Rice:

1. Rinse rice in cold water to wash off excess starch, and then soak

in cold water for 10 minutes, drain water and repeat.

2. Boil the rice in plenty of water and a dash of salt (like cooking

pasta). Add 2 tsp. cinnamon, 2 tsp. cardamom, 1 tsp. biryani spice

and 2 tbsp. turmeric to the water. Boil on a high 5-7 minutes. 3. Lower temperature to medium-high and cook for approximately 15

minutes or until you can take a grain of rice out and press in

between your thumb and forefinger and the grain breaks into 3

parts.

5. Strain the rice and spread it out in a large dish.

Vegetables with noodles:

1. Sautee remaining onions on medium-high heat in a wok with 1

tbsp. oil until a light golden brown. Remove from wok and set aside.

3. Add ¼ cup of vegetable oil to wok, heat on medium-high until hot

enough that a potato sizzles. Fry potatoes until golden brown, about

10 minutes.

4. When potatoes are cooked, add peas, raisins, and almonds

(optional) and lightly fry.

5. Remove mixture from wok with slotted spoon and put in paper towel lined bowl, then add into onions.

5. With remaining oil, fry noodles for 2 minutes, until deep golden

brown.

6. Drain oil from wok and cook pasta that remains in ½ cup water

and a dash of salt, simmering for about 5-10 minutes.

7. Add pasta to potato mixture. Add dry lemon, 1 tsp. of cardamom,

1 tsp. biryani spice, 2 tsp. turmeric and ½ tsp. salt on

mixture and mix well.

8. Spread noodle mixture over rice and cover with

chicken thighs and legs.

19

Salt fish with vegetables



Portions: 6

Ingredients:

3 medium salted cod fillets

1 yellow onion, chopped

1 medium-sized tomato, chopped

2 tbsp. olive oil

¼ English cucumber, peeled and chopped

1/8 tsp. ground black pepper

¾ large sweet pepper (any colour), chopped

This is a traditional Caribbean recipe that uses dried, salted cod. Salt

fish is typically an everyday dish that can be eaten with rice or bread.

Because of the high sodium content, however, it is best to enjoy it once

in a while.


Each serving of cod (about ½ a fillet) contains about 15g of protein. Salt fish contains very high levels of sodium

(9940mg for 113g serving) so be sure not to skip any of the soaking or boiling steps to remove as much sodium as possible. High

sodium intake is associated with

high blood pressure and heart disease.


servings/ portion

1 0 0 ¾

20

Here’s how:

1. Place the cod in a bowl and cover fully with cool water. Soak cod in the refrigerator overnight to remove excess salt.

2. Fill medium-sized pot with water and bring to boil on high heat. Drain water from cod and add

cod to boiling water. Reduce heat to medium-high and cover with lid. 3. Boil cod for 10-12 minutes and then remove pot

from stove and drain water. Fill pot with fresh water and bring to boil again. Boil cod for another

10-12 minutes then remove from heat and drain water. 4. When cod has cooled enough to be handled,

remove bones and skin from cod and break fish into chunks. 5. In a clean medium-sized pot or large skillet,

heat olive oil on medium-high heat. Add chopped onions, tomatoes and peppers and cook for 5-6

minutes. Add cod, black pepper and cucumbers and cook for 2-3 minutes. 6. Serve with basmati rice with

beans (pg. 12) and fresh garden salad (pg. 9).

21

Ugali with stewed beef



Portions: 6

Ingredients:

2 cups coarse semolina

4 cups water

450g stewing beef, cut into 2 inch chunks

¼ red onion, chopped

1 inch cube of ginger, peeled and finely chopped

1 clove of garlic, finely chopped

½ tsp. paprika

½ tsp. salt

1 tomato, cut into large chunks

2 tbsp. chopped cilantro

Ugali is a staple food in Kenya. It is also called “African Cake”

because once the mixture becomes stiff, it is shaped into a cake and cut

into slices. Children in Kenya eat ugali as a soft porridge with milk.

Nutritional Information: Try making a sweet ugali cake by adding honey, raisins and slivered almonds. Stewing beef

contains less fat than other cuts of beef. Cooking the beef for

longer makes it as tender as fattier

cuts, such as prime rib steak.


servings/ portion

1/2 1 0 1

22

Here’s how:

1. Heat a medium-sized, non-stick pan over medium-high heat.

2. When pan is hot, add beef. Cover pan with lid. Cook for 10 minutes.

3. Add onions, ginger, garlic, paprika and salt to pan.

Cover and cook for 10 more minutes. 4. Add tomatoes to pan. Cover and cook for 10-15

more minutes, until beef is cooked through.

5. Take pan off heat and add cilantro. Cover with lid to keep beef warm.

6. In a medium-sized pot, add 1 cup water. Heat on medium-high.

7. Add 1 cup of semolina and stir. They key to this

recipe is you must keep stirring the whole time. 8. Continue to add water and semolina a little bit at a

time until the mixture is stiff. 9. Remove from heat and place into a flat plate.

Shape into a cake and cut into slices.

23

Irio, kale and kachumbari



Portions: 6

Ingredients:

Irio:

1 cup dried split peas

2 potatoes, peeled, cut into chunks

¼ onion, chopped

½ cup frozen corn

1 tbsp. vegetable oil Kale:

1 cup kale leaves, chopped

¼ onion, chopped

½ tomato, chopped

1 cup collard green leaves, chopped

½ tsp. of salt

1 tbsp. vegetable oil Kachumbari:

¼ cup cilantro, chopped

2 tomatoes, cubed

¼ cup red onion, thinly sliced

1 avocado, cubed

1 tbsp. lime juice

Kachumbari is an African salad that often accompanies ugali (pg.

20). Irio is a Kenyan dish of mashed vegetables that also goes well

with meats.


Kale and collard greens are part of a group of vegetables that contain sulforaphanes, which have anti-cancer

properties. Avocadoes are high in heart healthy monounsaturated fats. Half an avocado

contains about 10g of fat.


servings/ portion

3 0 0 0

24

Here’s how:

1. Wash the split peas. Add to a small pot and cover with water (about 2 cups). Cover with lid and

cook on medium heat until peas are soft, about 30-40 minutes.

2. Put potatoes in medium-sized pot and cover with water. Cook on medium heat until potatoes are soft and break apart easily, about 20-25 minutes.

3. Drain excess water from potatoes and split peas. Combine into one pot and mash.

4. Heat 1 tbsp vegetable oil in small pan and add ¼ chopped onion. Fry for 2-3 minutes and then add frozen corn. Fry for another 7-8 minutes.

5. Add corn and onions to mashed potatoes and peas and mix well.

6. Heat 1 tbsp of vegetable oil in small pan and ¼

chopped onion. Fry for 2-3 minutes and then add chopped kale, collard greens, chopped tomatoes

and salt. Fry for 5 more minutes. 7. Mix cilantro, cubed tomatoes, red onion, avocado

and lime juice in a bowl.

25

Mexican fried tacos



Portions: 6

Ingredients:

Tacos

3 boneless, skinless chicken breasts

½ onion, quartered

3 large potatoes, peeled and cut into wedges

3 large tomatoes, chopped

2 green peppers, chopped

½ head iceberg lettuce, shredded

1 cup sour cream

18 small, soft corn tortillas

1 ½ cups Queso fresco (Mexican cheese), grated (or substitute with crumbled feta cheese)


Salsa

¼ bunch fresh cilantro, washed

¼ small onion

½ clove garlic

6oz of canned green tomatoes

Dash of salt

1 jalapeno pepper, stem removed (Optional)

Rice

1 ½ cups brown rice

2 cups chicken stock (water from boiled chicken)

1 tsp. salt

1 tbsp. no-salt vegetable seasoning

These tacos are also known as Taquitos or Tacos dorados because they

are fried in a soft corn tortilla. Tacos are a great way to get kids

involved with cooking. They can help assemble the tacos and have fun

topping them!

26

Nutritional Information: Reduce calories and fat by warming tacos on a lightly greased baking dish in oven for 10 minutes at 350°F

instead of frying. Try using low-fat sour cream instead of regular sour

cream for 15% less calories.


servings/ portion

21/2 1 2/3 1

Here’s how: 1. Add chicken breasts and onions to boiling water in a

medium sized pot and cover. Boil 20-25 minutes until chicken is cooked.

2. Bring small pot of water to boil. Add potato wedges, cover. 3. Boil for 15-20 minutes over medium heat until potatoes

are soft. Drain water from potatoes and mash. 4. Remove chicken from pot, reserve the water to make rice. 5. Rinse rice in water, drain water and place rice in

medium-sized pot. 6. Add 2 cups of water from boiled chicken, 1tsp salt and 1

tbsp vegetable seasoning. Bring water and rice to boil, then cover and simmer on medium heat for 25-30 minutes, until all water has been absorbed.

7. Once chicken has cooled for 5 minutes, shred with hands. Add half of green pepper to chicken and half to mashed potatoes. Mix well.

8. Wrap tortillas in a clean dishtowel. Microwave on medium-high for 1 ½ - 2 minutes. Careful, they are hot.

9. Assemble chicken tortillas by spreading chicken along middle of tortilla then rolling tightly. Do the same with potatoes.

10. Place on large skillet over medium-high heat. Add ¼ cup

vegetable oil. When oil is hot, place tacos carefully in skillet, with open seam of taco facing down. Fry each side until golden. Place tacos on paper towel lined pan to remove some of oil.

11. Prepare salsa by blending all salsa ingredients until smooth.

12. Top tacos with tomatoes, lettuce, sour cream, cheese and salsa. Serve with a side of rice.

27

Rice and Fish

Date Balls pg. 35, Dragon Fruit pg. 40



Portions: 4-6

Ingredients:

2 cups basmati rice

1 cup + 3 tbsp. vegetable oil

1 tbsp. salt

1 tsp. turmeric

3 boneless, skinless cod fish fillets (200g each), cut in half

½ - 1 cup flour

1 tsp. dry lemon

1 onion, sliced

½ cup golden raisins

½ cup cappelino pasta

1 tbsp. all-purpose spice

While it tastes delicious, fried fish can be high in fat. Experiment with

other low-fat methods of cooking fish, such as grilling, baking and

poaching (in fish broth).

Nutritional Information: Omega-3 fatty acids can be found in fish, such as

salmon, tuna, and halibut, other seafood including algae and krill, some plants, and nut

oils. Omega-3 fatty acids play

a crucial role in brain

function, as well as normal growth and development


servings/ portion

½ 2 0 1

28

Here’s how:

1. Rinse the rice under running water or soak for

about 10 minutes. 2. In a medium-sized pot on high heat, add

vegetable oil, turmeric and 2 cups water. Bring

to boil. 3. Add rice, reduce heat and cover. Cook for 20-25

minutes or until light and fluffy, adding more

water if necessary. When finished, spread rice into a dish.

4. In a small pan on medium-high heat, add 1 tbsp vegetable oil and fry onions until golden.

5. Add golden raisins and stir for 2 minutes.

Remove and sprinkle over rice. 6. In the same pan over high heat, add 2 tbsp

vegetable oil. Add noodles and cook, stirring

often, until noodles become golden. 7. Add 1 cup of water and ½ tsp. salt to pan.

Simmer for 10 minutes, adding more water if necessary.

8. Add 1 tbsp. all-purpose spice, stir and sprinkle

over rice dish. 9. Lightly salt fish and dip each side in flour.

10. Add approximately 1 cup of vegetable oil to a a small frying pan on high heat.

11. Fry the fish on each side until it reaches a

crispy golden brown colour. 12. Remove from oil and place on cookie sheet

or plate covered in paper towels to absorb

excess oil. 13. Sprinkle with dry lemon and add

to rice dish.

29

Sweet potato quesadillas



Portions: 6

Ingredients:

1 large onion, chopped

1 clove garlic, minced

3 cups sweet potato, peeled and grated

2 ½ tbsp. vegetable oil

½ tsp. dried oregano

1 tsp. chilli powder

2 tsp. ground cumin

Dash of cayenne pepper

Salt and pepper to taste

1 cup cheddar cheese, grated

1 cup salsa

½ cup sour cream

12 medium whole wheat tortillas

These are a great vegetarian alternative to chicken or beef

quesadillas.


Sweet potatoes are very high in vitamin A, which is

good for your eyesight. Just ½ cup of sweet potato contains more than 100% of your daily

recommended intake. Beta carotene gives sweet potatoes and other

vegetables, including pumpkin, butternut squash and carrots, their characteristic orange colour. Eating a variety of

colourful vegetables and fruits is part of a healthy diet.


servings/ portion

1 3 1/3 0

30

Here’s how:

1. Heat a medium-sized pan on medium-high

heat. 2. Add oil, onions and garlic. Sauté for 2 minutes

then add sweet potato, oregano, chilli powder, cumin, cayenne and salt and pepper to taste.

3. Cover with lid and cook for 10 minutes, stirring

frequently. 4. Heat another pan on medium heat. 5. Divide sweet potato filling evenly between 6

tortillas and spread around, leaving ½ inch border. Divide cheese evenly between tortillas

and spread around. 6. Cover each tortilla with another tortilla. Put one

quesadilla into pan and heat on each side for 3

minutes. Repeat with remaining quesadillas. 7. Alternative cooking method: Heat oven to

350°F. Lay out quesadillas in a pan and put in oven for 10 minutes.

31

8. Top quesadillas with sour cream and salsa.

Lasagna



Portions: 12

Ingredients:

Sauce:

750 mL pureed tomatoes

6 oz. can tomato paste

½ onion, separate layers

1 sprig fresh basil

1 tsp. oregano

1 tsp. garlic powder

1 tbsp. olive oil Filling:

2 tbsp. olive oil

½ tsp. ground black pepper

1 ½ tbsp. no-salt Italian spice mix (or mix dried oregano, basil, thyme, and parsley)

1 cup parmesan cheese, grated

3 cups mozzarella

32

4 eggs

½ onion, diced

2 small zucchini, diced

1 medium eggplant

2 bell peppers, diced

cheese, shredded

15 whole lasagne noodles

You can make this lasagna (unbaked) ahead of time and freeze for up

to 6-8 weeks. Make sure your baking dish is both freezer and oven safe.

When you’re ready to eat it, pop it in the oven frozen and add 10-15

minutes to your cooking time.

Nutritional Information: Using whole wheat noodles doubles the fibre per serving from 4g to 8g. You can use a clean meat thermometer to

check that the middle of the lasagna is fully heated when it reaches an internal temperature of

160°F.


servings/ portion

1 ½ 1 3/4 1/3

Here’s how:

1. Heat a large pot over medium heat. Add 1 tbsp. olive oil and onion. Sauté 2-3 minutes. Add remaining sauce ingredients.

2. Bring to a boil, then reduce heat and simmer for 20 minutes. When sauce is ready, remove basil leaves and onions.

3. Put eggs in small pot and cover with water. Bring water to boil over high heat. Once boiling, reduce heat to medium-high and boil for 8 minutes. Remove

eggs from pot and run under cold water. Remove shell and slice eggs.

33

4. Heat a large skillet over medium-high heat. Add 2 tbsp. olive oil, diced onion, zucchini, eggplant and peppers. Season with black pepper and Italian spice mix. Add small amounts of water (1/4 cup at a time, as necessary) to skillet to partially steam vegetables, as eggplant will absorb most of oil. Cook until vegetables are soft, about 10 minutes.

5. Bring large pot of water to boil. Add lasagna noodles and cook for 6 minutes. Noodles should not be too soft as they will cook more in the oven. Drain noodles

and lay out on a greased tray until ready to use. 6. Preheat oven to 375°F. In a 3L baking dish

(13x9inch), ladle a small amount of sauce to just cover the bottom of the dish. Lay out a layer of noodles with another layer of sauce. Add 1/3 vegetables and dot with 1/3 of hard-boiled egg slices. Top with 1/3 of mozzarella cheese and 1/3 of parmesan cheese. Cover with noodles and repeat with pattern: noodles, sauce, vegetables and eggs, cheese.

7. Cover dish with foil and bake for 25 minutes. Remove foil and bake for another 25 minutes. Let stand 5-10 minutes before serving.

Eritrean National Dishes



Portions: 4-6

34

Ingredients:

2 cups dried red lentils

2 onions

6 med. potatoes, quartered

1 cup Green beans

3 small carrots, sliced

1/2 green pepper, sliced

1/2 red pepper, sliced

1 300ml can crushed tomatoes

6 cups chopped romaine lettuce

1 medium tomato, diced

¼ cucumber, sliced

¾ cup vegetable oil

2 limes

3-5 tbsp. olive oil

3 cloves garlic, diced

¼ cup parsley, chopped

2 scallions, chopped

1 jalapeño pepper, chopped (optional)

6 pieces Injera bread Spices:

2 tbsp. curry powder

1-2 tbsp. cayenne pepper

3 ½ tsp. salt

½ tsp. Black pepper

Injera is made out of a variation and/or blend of: teff, wheat, barley, sorghum and

corn and resembles a spongy, slightly sour pancake. If injera bread is unavailable

you can use pita bread.

Nutritional Information: Lentils are a member of the legume family. They are a

very good source of cholesterol-lowering (soluble) fibre and can benefit people with diabetes as their high

fibre content helps to prevent blood sugar levels from rising rapidly

after a meal.


5 3 0 1

Here’s how:

1. Place one small pot and one large pot on stove. 2. In large pot, add 1 sliced onion, ½ of chopped

parsley, ½ of garlic, carrots, potatoes, green

beans, 1/2 tsp. black pepper, and scallions.

35

3. Add ½ cup vegetable oil, curry powder and 2

tsp. salt. Cook over medium heat. Stir regularly, adding ¼ cup of water as needed, to prevent

mixture from sticking to the pot. Cook until potatoes are soft, about 15-20 minutes.

4. Rinse lentils and soak for 15 minutes.

5. In small pot, add onion and remainder of garlic and parsley. Add cayenne pepper and ¼ cup vegetable oil. Cook over medium heat until

onions brown. 6. Add crushed tomatoes, 1½ tsp. Salt and 3 cups

water. Bring to a boil and then add lentils. 7. Lower heat to medium, add the jalapeño

(optional) and allow to cook for 15-20 minutes

until lentils are cooked through, stirring often. 8. For the salad combine lettuce, red and green

peppers, cucumbers and tomatoes. Dress with a mixture of olive oil and lime juice.

9. To assemble place a scoop each of vegetables, lentils and salad onto the injera. Use the

bread to grab the food or serve bread as a side.

36

Sweets

&

Drinks

37

Date Balls


Portions: 6 (1 date ball/

serving)

Ingredients:

½ tbsp. butter

12 pitted dates

¼ tsp. cardamom

½ cup white sesame seeds

Dates work well in fruit compotes, salads, and desserts. Chopped or slivered, dates

can even be sprinkled on side dishes like rice, couscous, or vegetables. To slice or

chop dates, chill them first. The colder they are, the easier they are to slice.

Nutritional Information: Dates are a good source of antioxidants, which can help reduce the risk of heart disease. They are also an excellent source of potassium and fibre!


servings/ portion

1 0 0 0

Here’s how:

1. With a large frying pan on high-heat, melt butter, coating the pan.

2. Add dates to pan and stir around, mashing them. 3. Add cardamom and continue mashing (about 5

minutes). Take off heat and put to the side. 4. Toast sesame seeds in an ungreased pan on high

heat, stirring constantly for about 2 minutes or until golden brown.

5. Transfer toasted sesame seeds to a shallow bowl and, using your hands, roll dates into small

balls (around 2 tbsp. each). 6. Role date ball in sesame seeds.

7. Transfer balls to plate and chill in fridge for about 15 minutes or until set.

Sweet Cake

38

Total time: 60 minutes

Portions: 12

Ingredients:

2 cups #2 (coarse) semolina

2 cups unsweetened coconut

2 tbsp. baking soda

1 cup granulated sugar

1 cup vegetable oil

1 ½ tsp. cardamom

2 cups milk

2-3 tbsp. tahini

Nutritional Information: Semolina is high in fiber

and protein, and it is often used in pastas, puddings

and for breakfast.


servings/ portion

1 1/3 1 1/3 0

Here’s how:

1. Preheat oven to 350˚F. 2. Add one cup of milk to semolina, stir, and add ¼ cup

more milk at a time while mixing. The mixture should not be runny, but loose enough to pour. Add more semolina if too runny.

3. Mix in sugar, coconut, baking soda, vegetable oil and cardamom.

4. In a 12” x 8” spread 2-3tbsp around to grease pan. 5. Pour mixture into pan and put into oven. 6. Bake for approximately 40 minutes or until

edges are golden brown and a toothpick stuck in the centre comes out clean. Optional toppings: Toasted almonds or a simple

syrup made of equal parts sugar and water (boil water, add sugar, mix well and allow to cool).

Banana Cake

39

Preparation time: 15

minutes


Portions: 12

Ingredients:

2 cups all-purpose flour

1 tsp. baking powder

¾ tsp. baking soda

½ tsp. salt

4 over-ripe bananas

2 large eggs

1 cup sugar


2 tsp. vanilla extract

½ cup buttermilk

½ cup walnuts, chopped (optional)

Always use overripe bananas when making banana bread or cake. The

skin should be anywhere from very spotted to totally brown. Our group

decided to use half the amount of sugar in this recipe and still found

the cake tasted great.

Here’s how:

1. Preheat oven to 350°F. Grease and flour a 10 x 12 inch baking pan.

2. In a large bowl, mix together sugar, eggs, vanilla and vegetable oil using electric beaters or by hand.

3. Mash bananas in a separate bowl and add to mixture. Slowly add flour, baking powder, baking soda and salt, alternating with buttermilk. Stir in walnuts, if desired.

4. Pour mixture into baking pan and bake for 30 minutes or until a toothpick inserted into the centre of the cake comes out clean.


Bananas are a great source of potassium,

which can also be found in meats, fruits, vegetables and dairy products.


2/3 2 ½ 1/3

Lime Yogurt drink (Shanina)

40


Servings: 6

Enjoy this refreshing drink

with your dolmades (pg. 11).

Ingredients:

3 cups plain yogurt

Juice of ½ lime or lemon

6 cups cold water

1-2 cups ice (as desired)

1 sprig fresh mint (optional)

Here’s how:

1. Mix ingredients (except ice) in a medium sized bowl and keep in refrigerator until ready to serve (or

blend all ingredients including ice in a blender and serve right away)

2. When ready to serve, pour into glasses and add ice.


Use fat-free or low-fat

plain yogurt to reduce calories and saturated fat. This will also give the

drink a thinner consistency. If you want the juice to be

thicker, use a blender and add a little

extra ice.


servings/ portion

0 0 2/3 0

Strawberry banana shake

41


Servings: 6 (2 cups/ serving)

Serve with whole grain

crackers or rice cakes to add

a serving of grains.

Ingredients:

300g package flavoured silken tofu (try mango peach dessert tofu)

3 cups 1% or 2% milk

4 ripe bananas

454g package strawberries

12oz. frozen orange juice concentrate

1 cup blueberries, fresh or frozen

Here’s how:

1. Wash fruit under cool running water. 2. Remove tops of strawberries and any stems on

blueberries. 3. In a blender, mix all ingredients until smooth.

4. Serve immediately.


Tofu is made from

soybeans, water and a curdling agent. It is high in protein

and well known for its ability to absorb new flavors through spices and

marinades.


servings/ portion

1 ½ 0 ½ ½

42

Fruits Here is a list of some new and familiar fruits we

have tried and their nutritional qualities. Blackberries and raspberries are best when they

are in season in Ontario. Berries have some of the

highest levels of antioxidants and are also rich in

vitamin C, fibre and folic acid.

Dragonfruit has a mild taste and sweetness.

Not particularly high in many vitamins but a

good source of fibre and variety in the diet.

Asian or Chinese pear has a taste and texture similar to an apple. A good source of protein and

vitamin C.

Mango is a good source of phytochemicals

(antioxidants), vitamin C and vitamin A.

Pomegranates contain polyphenols, such as

tannins and flavonoids, which are antioxidants

that help fight disease.

Prickly pear (cactus fruit) has a thick layer of

skin that must be removed as it contains prickly spines. Prickly pears are grown in

Ontario. A good source of potassium.

Longan fruit is a popular fruit in Chinese cuisine with a taste similar to the lychee. Inside the hard

shell is the soft flesh, which is not high in

nutrients but low in calories.

Pomello looks like a melon but is actually a citrus fruit with a thick rind. Taste is sweeter and milder

than a grapefruit. An excellent source of vitamin C.

43

Looking for more nutrition information?

Try these websites: Health Canada (including information on Canada’s Food Guide to

Health Eating) http://www.hc-sc.gc.ca/fn-an/nutrition/index-eng.php

Canadian Nutrient File

Nutrition facts for almost every food you can think of. Just type in

the food and hit search

http://webprod3.hc-sc.gc.ca/cnf-fce/index-eng.jsp

Eat Right Ontario

Lots of online resources, including tons of recipes, plus

information on how you can email or phone a dietitian for free!

http://www.eatrightontario.ca/en/default.aspx

Toronto Public Health - Nutrition Matters

http://www.toronto.ca/health/nm_index.htm

Thank you…

…to all the participants for sharing your recipes, skills and stories with us. It has been a pleasure to cook,

learn and eat with you and we hope you enjoy this cookbook as a token of our appreciation. With thanks,

Christina and Jessica (Volunteers) and Jodi

(Cookbook Editor).

44

Find our cookbooks at: http://accessalliance.ca/services/nutrition/newcomers Developed & Administered by: Access Alliance Dietitians

Yousra Dabbouk, MPH, RD & Jennifer Atkins, MPH, RD

Funded by: The City of Toronto, Community Service

Partnerships

Hosted by: Delta Family Resource Centre

Follow us on Facebook & Twitter @AccessAlliance

http://accessalliance.ca/services/nutrition/newcomers

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