Virtual Cooking Workshop Series - MAY 2021 - Guelph CHC
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The Guelph Community Health Centre’s
Virtual Cooking Workshop Series
MAY 2021
SPRING IS IN THE AIR
CONTENTS
…and our next virtual cooking workshop is right
around the corner.
Workshop Info - 1
Join us on Wednesday, May 19th at 1:30-3:30pm
as we revive our senses by cooking with some Ingredients & Recipe - 2
tasty ingredients common in recipes from Mediterranean Diet - 5
Morocco.
Events & Resources - 6
Registration Deadline: Monday, May 17th
MAY 2021 |1
Workshop Info
Click HERE to Register by Monday, May 17th, 2021
After you register, a ZOOM link will be sent to your email
Workshop Date
Wednesday May 19th, 2021
Time
1:30-3:30 PM
Join us for this month’s What you’ll need:
cooking workshop on ! Access to ZOOM on a
ZOOM, where we will be computer, tablet or
making some Moroccan- cellphone
style recipes and learning ! Recipe ingredients
about the Mediterranean (see next page)
Diet pattern and the
! Stove or hot plate
health benefits of
following this way of ! Large pot with lid
eating. ! Knife and cutting
board
All our welcome to attend! ! Wooden spoon and
Please feel free to join tongs
even if you don’t plan on ! Vegetable peeler and
cooking along with us. cheese grater
! Heat-proof bowl
Questions? Email Abby at
arichter@guelphchc.ca ! Plastic wrap
MAY 2021 |2
Ingredients
Menu
Pickled Carrot and Radish Salad
Chicken or Chickpea Stew with
Moroccan Flavours
Cous Cous
! Chicken legs (e.g. 2 whole legs or 4 thighs, drumsticks or a combo, meat can
be with or without skin and with or without bones)
OR 1 796 mL can chickpeas *if you would like to use dry chickpeas, please
cook these in advance (you will need ~2.5 cups of cooked chickpeas)
! 7 TB Olive oil (you can use canola oil in a pinch!)
! Salt and pepper
! 1 medium onion (any kind)
! 2-3 cloves of garlic (optional)
! 3-4 carrots (peeled)
! 2 stalks of celery (optional)
! 2 tsp each of assorted spices: Cinnamon, Cumin, Paprika, Ginger, Turmeric,
Bay Leaf *Don't worry if you don't have all of these spices, 2-3 of them will
work!)
! 1 TB Chili paste (e.g. harissa, sambal oelek or sriracha) (optional)
! Tomatoes (e.g. 2 medium tomatoes or a 398 mL can diced tomatoes)
! Another vegetable or 2: e.g. ½ squash, 2 zucchini, 1 bell pepper, ½ cup peas
*1 or 2 of these would be great, but not required
! 1.5 cups of chicken stock (optional)
! Dates (4-5) or raisins (~1/4 cup)
! 3-6 radishes
! Lemon (whole or juice, or substitute any type of vinegar, about ¼ cup)
! Fresh cilantro, parsley or both (dried parsley will work too)
! Honey (1/2 TB, if you don't have honey, you can use 1/2 tsp of sugar)
! 1 cup Whole wheat couscous (white couscous or another grain also works)
MAY 2021 |3
To sav
et
please ime,
Menu Preparation h
your v ave
eg
washe gies
d and
ready
1. Prepare chicken as necessary to go!
- If using chickpeas, drain from the can and rinse well
2. Slice the onion, half of the carrots and celery, and chop
garlic
3. Heat olive oil, brown chicken (if using) and set aside
4. Add onions, carrot, celery, garlic, spices and a pinch of
salt and pepper. Sauté for ~5-7 minutes
5. Wash and chop any other vegetables you want to add
6. Return the chicken (if using) to the pot and add the
tomatoes
7. Add other vegetables and half of the dates or raisins
8. Add liquid to almost cover the chicken (e.g. chicken
stock or water)
9. Bring the stew up to a boil and then turn the heat
down to low, cover with the lid and gently simmer
10. While the stew is simmering, you can prepare the
couscous
- Measure couscous into a heat-proof bowl and boil
water (you will need 1 cup of water for 1 cup of
couscous)
- Pour hot water over couscous, cover with plastic
wrap
MAY 2021 |4
Menu Prep Continued…
11. While the stew is simmering, you can also start
preparing the salad:
- Grate or thinly slice radishes and remaining carrots
- In a bowl, combine ~½ TB honey, 1TB lemon juice,
2TB olive oil, and a pinch of salt and pepper
- Add the radishes, carrots and the rest of your dates
or raisins to the bowl, set aside and allow to
marinate
12. If you are using chickpeas, add them at this point and
continue simmering
13. After letting the couscous sit for ~10-15 minutes,
remove the plastic wrap and fluff the couscous with a
fork. Dress the couscous with 1TB lemon juice, 2TB
olive oil and a pinch of salt and pepper
14. Prepare the garnishes:
- Chop a good amount fresh herbs, add half to the
salad
- Zest lemon rind, add a pinch to the salad bowl
15. To serve the stew, spoon some couscous into your
dish, and then spoon some stew overtop. Garnish with
remaining fresh herbs and lemon zest
This recipe makes 2-3 servings
Leftovers can be stored in the fridge for 2-3 days
or frozen
MAY 2021 |5
Benefits of the Mediterranean Diet
Protects against heart disease
and type 2 diabetes
Anti-inflammatory
Includes healthy fat sources
Reduces high blood pressureMAY 2021 |6
Upcoming Events
Guelph CHC May Calendar
Virtual Yoga – Mondays 3-4PM REGISTER HERE
Virtual Zumba – Thursdays 6:45-7:45PM REGISTER HERE
DBT Online Skills Group – A 32-week program to build skills
related to: Mindfulness, Distress Tolerance, Emotional Regulation,
Interpersonal Effectiveness and Walking the Middle Path
- Mondays 11:30-1PM
– A referral required to join this group. If interested, speak with your
Guelph CHC health care provider
Resource Links
Groceries from the Seed
Emergency Food Access Guide
Evergreen Container Garden Guide
Farmers’ Almanac Planting Calendar for Guelph
Guelph Seed Library Facebook Page
Guelph Tool Library
Ontario Bean Growers Recipe BankYou can also read
