spanakopites

Spanakopites

Today we are making delicious savoury spinach pies, or Spanakopites in Greek. The dough we need for this recipe is called phyllo pastry. While it is possible to make at home, making phyllo is an art and we can leave this to the professionals. When working with phyllo pastry, your preparedness, organizational skills & cleanliness will be of the utmost importance. Let’s heat up the oven and cook some pies!

Yield: 6 pies
Preparation Time: About 35 minutes
Baking Time: About 30 minutes @ 350 F

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tomato soup

Tomato Soup

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

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Herby Egg and Collard Green Wraps

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

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fresh tomato salsa

Pico de Gallo – Fresh Tomato Salsa

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. Why do you think they might call salsa “the beak of the rooster”?

Yield: About 1 cup
Preparation Time: About 15 minutes

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black bean dip

Summer Black Bean Dip

Summer Black Bean Dip is a favourite recipe 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

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guacamole

Super Fast Guacamole

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.

Yield: About ¾ cup (175mL)
Preparation Time: About 10 minutes

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cous cous

Cous Cous

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.

Yield: 4 servings
Time: About 20 minutes

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tofu veggie kebabs

Tofu & Veggie Kebabs

Tofu is a plant-based protein made from soybeans. It is very versatile and can be used as a meat alternative in a lot of recipes. Tofu is available in different consistencies, from super soft, like yogurt, to extra firm. The tofu to use will depend on your recipe. For our Tofu & Veggie Kebabs, a firm Tofu is preferred to maintain the shape while threading onto a skewer. In this recipe, we learn how to marinate tofu. A marinade is a sauce that food soaks in before cooking. Tofu acts like a sponge to soak up all the flavours of the marinade. Summer is approaching quickly and this is a great recipe to have up your sleeve for a barbeque. Get your whole family involved and get creative building your own kebabs.

Yield: 4 – 5 servings
Preparation Time: About 30 minutes
Cooking Time: About 10 minutes

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ratatouille

Ratatouille

Ratatouille is chunky vegetable stew from the south of France. In Project CHEF, we like to promote eating all the colours of the rainbow and this recipe definitely accomplishes that! Our bodies need a whole variety of vitamins & minerals in order to grow and stay healthy. One way to accomplish that is by eating the colours of the rainbow. Pair this dish with our Whole Wheat Baguette to add some delicious whole grains to the meal.

Yield: 6 servings
Preparation Time: About one hour

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whole wheat baguette

Whole Wheat Baguette

Today’s delicious baguette is a whole grain recipe. Canada’s Food Guide recommends that about a 1/4 of our plate should be whole grains. Grains are made up of three parts, the Germ, the Bran & the Endosperm. Each part contains different and valuable nutrients to keep us healthy. White breads have the germ and bran removed. Does it make sense to take away two parts of the nutrition before eating it? We recommend eating whole grain breads to fuel your body with all three parts of nutrition from the grain. Try baking this French style of bread.

Yield: 1 baguette
Preparation time: About 2 hours
Baking time: About 45 minutes

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