This delicious Tomato Soup recipe comes from Caren McSherry, owner of Gourmet Warehouse, who is a long-time supporter of Project CHEF.
The main ingredient in a Tomato Soup ought to be tomatoes, right? While that may be the case, you don’t necessarily need to use fresh tomatoes. In today’s recipe, we are using canned tomatoes. It is possible to make a delicious & nutritious meal from ingredients in your pantry. If using canned or packaged foods, it is important to read the list of ingredients. In Canada, by law, anything that comes in a package has to tell you what’s in it. The ingredients in our can of tomatoes are organic tomatoes & organic tomato juice.
Yield: About 4 – 5 servings Preparation time: About 30 minutes
Cooking Time: About 40 minutes
How do we know what we should eat each day? Canada’s Food Guide guides people to eat colourful, flavourful and wholesome food every day. The Food Guide is based on science and it tells us to be sure to eat food from three food groups to get the different nutrition our body needs to grow and stay healthy. Let’s take a look at Canada’s Food Guide and then we’ll use our Food Journal to track the colours of the rainbow we eat in a week.
Food brings people together, no matter how old or young they are. At Project CHEF we cook with kids, teachers, parents, grandparents, aunties and uncles, and volunteers. We have also cooked with seniors from Tapestry Retirement Community at Wesbrook Village. We believe that when people come together in the kitchen there is always an opportunity to learn from each other.
Collard greens are a member of the Brassica Oleracea family of veggies that include cabbage, broccoli and kale. This dark green leaf grows right here in BC and you often find them at the farmers’ markets. They’re high in vitamins A and C and they can be eaten raw or cooked. In this recipe we roll up herby scrambled eggs inside a big, raw leaf like a burrito. If you don’t have collard greens, can you think of some other large, leafy vegetables to use? You can even roll the eggs up in a flatbread.
Yield: 3 wraps Preparation Time: About 10 minutes Cooking Time: About 3 minutes
BC is blessed with a bounty of good food grown right on our doorstep. We get to enjoy what our farmers grow and producers make throughout the year. Many of these ingredients we recognize right away but others may cause us to pause, look at carefully and do a little research to find out what they are and how can we enjoy eating them.
Here’s a crunchy snack that includes ingredients from the three food groups: Fruit and Veggies, Protein and Whole Grains. Easy to make and as much fun to make as eat. If little fingers are doing the cutting, be sure to have all hands on deck for supervision.
Fresh Tomato Salsa is amazing in late summer when local tomatoes are showing up at markets and in stores. But even now in the spring, it brings a bit of brightness and a splash of summer. In Spanish, Pico de Gallo literally means beak of the rooster. Reflect on what that might mean about how it tastes or how important this salsa is to Latin American cuisine. Write your thoughts in your Food Journal.
Yield:About 1 cup Preparation Time:About 15 minutes
Summer Black Bean Dip is a personal favourite of the Project CHEF team. Not only is it delicious, but it’s also fun to make. Practice your mashing skills using a fork and your hands. Test your knife skills by precisely cutting onion into super thin slices. Serve it with chips for a snack or with tacos, burritos or quesadillas. We added some feta crumbles to yum it up. See our guacamole and tomato salsa recipes to make this a meal.
Yield: About 1 cup
Preparation Time: About 20 minutes
This is one of our favorite ways to spice up a Friday night dinner when we are all too tired to be fancy in the kitchen but want our food to feel like a celebration. You can use guacamole in many ways including as a dip, spread on toast or tostadas and serving it with tacos or quesadillas. This recipe is often one that kids make again and again after completing our classroom program.
Couscous is wheat semolina flour formed into tiny, tiny balls. It’s commonly served in North African, Moroccan, and Algerian cuisine. It is very fast to cook and can be used as an alternative to rice or pasta. Cous Cous can be served with curry or stew, as a side dish, in a salad or as a main meal by adding some protein and vegetables. Pair our Cous Cous with our Tofu & Veggie Kebabs for a delicious, easy, healthy meal. In this recipe, we have used a whole wheat cous cous for extra fibre and nutrition.