Hollyburn Family Services Special Needs Community Cookbook

Hollyburn Family Services

Empowering Growth, Inspiring Change

Special Needs Community Cookbook

Dedication and Acknowledgements This cookbook is dedicated to the Hollyburn Community.

To the path all of you have chosen as you guide our Special Needs community into achieving their milestones, you are all such an incredible inspiration.

It has been made possible thanks to the incredible support and help of the following people: Alan Kwinter Nanette Taylor Suzanne Jean

Chris Burt Jen Turner Lori Rose

Marie Breton Kim Nicol Janet Wescott

And especially to all the staff and supervisors of the Special Needs Department

Table of Contents Snacks

Big League Chew ... Page 1 Cheerio Trail Mix ... Page 2 Kale Chips ... Page 3 Cool Kids‛ Queso ... Page 4 Mickey‛s Toasty Mini Pizzas ... Page 5 Movie Night Popcorn ... Page 6 Silly Popcorn Balls ... Page 7 Samra‛s Famous Pakoras ... Page 8

Soups & Salads

Youth Services Chicken & Corn Chowder ... Page 9 Nova Taco Soup ... Page 10 Risotto Greek Salad - Hawthorne Style ... Page 11 Delta House Simply Delicious Pasta Salad ... Page 12 Over the Rainbow Salad ... Page 13

Breakfasts

Selma‛s Egg-cellent Eggs ... Page 14 Kush‛s Morning Glory Burrito ... Page 15 Youth Services Breakfast Wraps & Fresh Salsa ... Page 16

Mains & Sides

Homemade Orca Meatballs ... Page 18 Delta House Butter Chicken ... Page 19 Aboriginal Children‛s Community Kitchen Meatloaf with Mashed Potatoes ... Page 20 Jaxxon‛s Cheesiest Pizza ... Page 22 Jenni‛s Noodles ... Page 23 Galiano Ampalaya Con Carne ... Page 24 OK‛s Family Recipe Pumpkin Seed Falafel ... Page 26 Pirate Fish Cakes ... Page 27 Galiano Chop Suey ... Page 28 Texada Stir Fry ... Page 30 Quadra Boys Chicken Teriyaki ... Page 32 Chicken Tortilla in a Blanket ... Page 33 Tatlow‛s Shepherd Pie ... Page 34 Adam‛s Party Potato ... Page 35 Baked Plantain, Potato and Veggies Party ... Page 36 Cypress Fun Fried Rice ... Page 38

Desserts

James‛ Monsta Cookies ... Page 39 Rice Krispie Squares ... Page 40 Best Ever Orca Man Banana Bread ... Page 41 Cypress Magic Bars ... Page 42 Jelly-licious Gelatin ... Page 43 Galiano Sweet Potato Brownies ... Page 44

Big League Chew INGREDIENTS:

1 head head he ad c caulifl auli au lifl flow owe ower ow err

½c cu cup up ((7 (75 75 m ml ml) l) e ex extra xttrra virgin virrg vi gin in olive olliive ve oil oiill

½ tto o 1 ttsp sp sp red chili flakes

Fr F re essh hlly gr g rou ound nd Freshly ground pepper to taste

1 lemo llemon le emo mon

Pre Pr eh heat hea eat oven ea ovve o en n tto o Preheat 400°F.

Salltt to Salt Sa to taste tast ta ste te

ead ad g arl ar rlliic, c, sseparated ep e pa arrated ated at ed 1 head garlic, into cloves (unpeeled)

Spread all ingredients over top of cauliflower and bake

1 head cauliflower ½ cup (75ml) extra virgin olive oil Salt to taste ½ to 1 teaspoon red chili flakes Freshly ground black pepper to taste 1 head garlic 1 lemon Preheat oven to 400°F. Cut cauliflower crosswise into slices about ½ inch or 12mm thick, then lay them out flat on a baking sheet. You want all those surfaces to touch the heat. Drizzle olive oil evenly over the cauliflower. Use fingers to sprinkle cauliflower lightly with salt and chili flakes, then just grind the pepper over cauliflower. Then sprinkle the unpeeled garlic evenly over the pan.

Let it roast for 45 minutes to an hour max until the bottoms are well browned. Slice the lemon in half squeeze it over the pan. Eat straight out of the pan with fingers and enjoy!

P|1

Cheerio Trail Mix INGREDIENTS: 3 cups Cheerios 2 cups pretzels sticks ½ cup raisins 1 cup M&Ms ¾ cup peanuts

P|2

3 cups cups cu ps C heer he eriio os Cheerios

pretzel 2 cups cups cu ups ps p retz re tzel el sticks k

½c cu cup up rra raisins aiissiin ns

cup M&Ms 1 cu c up M& M &M Mss

cups peanuts ¾c cu ups ps p eanu ea nuttss

Place altogether ac a ce al a ltto oge gether tth her er iin na bowl and mix it up

RJ’s Cool Kale Chips

Wash kale

Remove stems

Line cookie sheet with parchment paper

INGREDIENTS: Kale Olive oil Salt

Rip kale

Drizzle with olive oil and salt

Cook in oven for 10-12 minutes and then let cool

Preheat oven to 350°F. Wash kale.

Remove stems from kale. Place parchment paper on baking tray.

Arrange ripped kale on parchment paper. Drizzle kale with oil and salt and place in oven. Cook for 10-12 minutes. Remove kale from oven and allow to cool, and it‛s ready to eat!

P|3

Cool Kids’ Queso

Tortilla chips

Canola oil for 2 tbsp Tajin Mexican Kosher salt frying spice blend to taste

12 cheese slices

INGREDIENTS: Tortilla chips Canola oil 2 tbsp Tajin Mexican Spice 2 cups shredded 2 cups shredded ½ cup whole milk ¼ cup chopped Heat 2” oil in Kosher salt Havarti Monterrey Jack pickled jalapeños Dutch oven 12 slices American Cheese 2 cups shredded Havarti Place tortilla pieces in oil 2 cups shredded Monterrey Jack Dip in Queso and enjoy a and fry until golden brown, ½ cup whole milk 2-3 minutes, then season ¼ cup (65 grams) chopped pickled with Tajin and salt. jalapeños Tortilla chips: Heat 2” oil in a large dutch oven until a deep-fry thermometer reaches 350°F. Working in batches, place tortilla pieces in oil and fry until golden brown, 2 to 3 minutes. Using a slotted spoon, transfer the chips to a paper towellined baking sheet and season with the Tajin and salt.

Make the queso: Heat 1 cup of water in a small saucepan over medium. Place a heat proof bowl over the saucepan to form a double boiler. Place cheeses and milk into the heatproof bowl and allow to melt, stirring often. If mixture seems too thick, add a bit more milk. Once the cheese has melted, stir in the jalapeños and serve immediately with the chips.

Mickey’s Toasty Mini Pizzas

Get 1 English muffin

Put in toaster

Put on 1 spoonful of sauce

Shredded mozzarella

INGREDIENTS: 1 English muffin 1 Spoonful tomato sauce Shredded Mozzarella cheese (or other cheese to your liking)

01:00

Microwave for Mi M icr crow owav ave f fo or 3 30 0 seconds

Wait while it‛s in the microwave, then carefully take it out

Wait until cool and then enjoy!

P|5

Movie Night Popcorn

Get and unwrap popcorn

Wait

P|6

Put in microwave and set for 2 minutes

Take out of microwave

Get oven mitts

Clean up

Silly Popcorn Balls INGREDIENTS: 1 bag of popcorn 1½ cups of marshmallows 6 tablespoons of butter

1 bag popcorn

1½ cups marshmallows

6 tbsp of butter

1. Line a baking sheet with tin foil and lightly spray with oil.

2. Place popcorn bag in the microwave and follow the packaging instructions for how long to pop popcorn.

3. In a medium saucepan, place butter and heat on low.

4. Add marshmallows to saucepan, stirring constantly.

5. Once the marshmallows have melted, add popcorn and stir.

6. When popcorn is coated, remove the pan from heat and let the mixture cool for 1 min.

7. Then, after washing your hands, gather mixture to make a ball and place on the baking sheet.

8. Enjoy! It will be messy!

P|7

Samra’s Famous Pakoras INGREDIENTS: 1 cup chickpea (gram) flour 1 tsp coriander seeds 1 small potato thinly sliced Few pieces of sliced cauliflower Handful of spinach ½ tomato Chili pepper 1 egg Water Salt & Pepper

Note: You know the oil is hot enough to fry in when you drop a bread crumb in it and the bread crumb sizzles and turns brown!

P|8

1 cup chickpea flour

1 tsp coriander seeds

1 thinly sliced potato

Sliced cauliflower S

Handful of spinach

½ tomato

1 chili pepper

1 egg

Water Wa W ate at ter

Salt & pepper

Put gram flour into a bowl. Add chili pepper, salt, black pepper, coriander seeds, if using, and stir well. Add remaining ingredients to the batter mixture and mix well to coat the potatoes, onions, and all the veggies.

Heat oil in a deep heavy frying pan. When the oil is hot, carefully lower tablespoons of the batter mixture and fry for 5 to 6 minutes, or until the Pakoras are crisp and golden brown and the vegetables have cooked through. Serve immediately.

YOU CAN ADD ANY OTHER VEGGIE YOU WOULD LIKE TO TRY

Youth Services Chicken & Corn Chowder 2 tbsp margarine

4 cups diced chicken

2 cups diced celery

3 cups frozen corn

2 cups diced onion

2 cups diced potatoes

2 cups diced red 2 cups c evaporated or pepper homogenized milk

In a large saucepan, melt margarine over medium heat. Sauté onion, celery and red pepper until softened, about 5 minutes.

Add chicken, broth, potato and corn; bring to a boil. Reduce heat, cover and simmer for 25 minutes or until chicken and potatoes are cooked through.

Add evaporated milk and parsley; heat over low heat (do not boil or milk will curdle).

INGREDIENTS: 2 tbsp margarine 4 cups diced chicken (from freezer) Chicken broth 2 cups diced onions 2 cups diced potatoes 2 cups diced celery 3 cups frozen corn 2 cups diced red pepper 2 cups evaporated/homogenized milk Sprig parsley P|9

Nova Taco Soup INGREDIENTS: 2 pounds ground beef 3 cups water 2 cans diced tomatoes undrained 1 can diced green chiles undrained tortilla chips and toppings for serving

1 large onion diced (about 2 cups) 2 cans kidney beans undrained 1 can whole kernel corn undrained 1 pack taco store bought seasoning

In a large pot over medium-high heat, cook ground beef and onion until browned, about 5 minutes. Drain well. Add water, beans, tomatoes, corn, chiles, and all juices from cans. Stir in taco and ranch seasonings. Bring to a boil, reduce heat to medium-low, and simmer for 20 minutes. Or, transfer to a slow cooker, cover, and cook on HIGH for 2 hours. To serve, place tortilla chips in the bottom of a bowl and ladle soup over the chips. Top with shredded cheese, sour cream, or other toppings as desired.

2 pounds poun ou o un d un dss ground grro gro g round un un nd d beef bee be ef f

1 llarge lar arrg a arg rge d diced ice ice ic iced ced o onion niio nio n i on

3c cups ups up u ps wa ps w water ater tte err e

2c cans an an ans nss k ki kidney id idne dn dne ne n e ey y beans bea be bea eans ns

2c cans an ans a ns d ns di diced ice ced c ed e d ttom om oma attto ato oe ess tomatoes

1c can ca an w an who whole ho h olle ek ke ker kernel e errne ne nel ell corn

1c can an d an di dic diced ic iced ed green grrre gre g een en chiles hiil h il

1p pack ac ack ac ck k ta ttaco a ac co c o sseasoning se sea e ea asoni son sso o on ning in ng g

Tortilla chips & toppings for serving

Cook oo ok g ground rrou ou ound und nd be bee b beef ee e eef ef a and nd n d onion on oni niio n on n until unt unt ntil il browned bro bro br rowne ow wne ne ned

Ad A Add dd dd water, wa w water ater, tte ter er er, veggies vegg eg e gg g gie iies es es an and an nd d seasonings seas se asso aso onin nin in g gss

Ladle dlle e soup so sou so ou up o over vver ve err to e ttortilla ort rrti ttiilll lla la la chips hiips h ips & a add dd ttop dd toppings opp op pin pi ings in gs

Risotto Greek Salad - Hawthorne Style INGREDIENTS: Risotto Cucumber Tomatoes Feta cheese Lemon juice

Red onion Black sliced olives Green peppers Olive oil Cucumber C Cuc Cu ucu uc um umb mb m ber ber er

Tomatoes Tom To T om o mat mato atto ato oes es

Red Re R ed onion ed oniion on io on o n

Green Grre Gre G Gree reen en pepper pe pep p ep e pper pe pe err

Slice up veggies into small pieces

Slice up red onion, cucumber, tomatoes, and green pepper into small pieces. Cook risotto in a pot of boiling water. Drain when fully cooked. Let risotto cool down by placing it in the fridge for 15 minutes.

While risotto cools down, place all veggies into a bowl and add sliced black olives and broken up feta cheese. Add cooled down risotto to veggies. Add lemon juice and oil - amount of dressing is all based on preference. Ready to eat!

Cook C Coo Co ook oo ok rrisotto isso iso sottto ttto to in in pot po p ot of o f boi bo b oi oillin ing water. wa wate ate at tte er boiling

Place ac ce e ris rrisotto is isott ottt o tto in in f fridge riid rrid idge ge 15 minutes minu mi nu nut uttes te ess to to cool co coo c ool oo ool forr 15

Place P Pl Pla lac la ce ea alllll veggi all vve veggies egg ggi g giie g ess iin nab bowl owl ow o wl

Add A Ad dd dd sliced sslliice ic ce ced black ced blac lac la ack oli ol o lliives ivves ess e olives

Enjoy!

Ad A Add dd dd broken brro b oke ok ke k e en n up up feta f t cheese h

Ad Add A dd d d cooled co c oo ole lle led ed down down own ow wn risotto i tt tt to t veggies i

Add A Ad dd lemon dd lemon le mo m on o n juice jju uice ic ce ce and an a nd d oil oil to oi to taste tast assstte a

P | 11

Delta House Simply Delicious Pasta Salad INGREDIENTS: Pasta Red Bell Pepper Celery Green Bell Pepper Mayonnaise Salt & Pepper Garlic Powder

P | 12

Boil B Bo oil il pasta, pas astta a, then cool

Add Ad A dd fi fin nely ne n elly y chopped ch ho opp ppe ed d red bell pepper

Add A Ad d dd d fi fine nely nely ne ly chopped celery

Add Ad A dd finely nelly ne y chopped cho hop pp ped ed green bell pepper

Add A Ad dd fi fine nely nely ne y chopped onion

Add A Ad dd mayonnaise ma m mayo ayo yon yonn nn na aiis isse e to your liking

Add Ad A d dd d salt ssa alt alt lt & pepper pep epp pe er to your liking

Add A Ad dd garlic ga g arlic rlic rl ic powder pow owd de e err to your liking

Enjoy!

E En njjo o oy! y!! y

Over the Rainbow Salad Tear ea arr tthe he h e llettuce etttu et uc ce ea and nd n d put it into the bowl

Cut C Cu ut cu c cucumber uc cu um mb ber er iinto nto nt nto pieces and add to bowl

Cutt tto tomato oma mato ato to iinto nttto n op pi pieces ie ec ce ces ess and add to bowl

Cut Cu C ut p pe pepper epper ppe pp err iint into ntto n pieces & add to bowl

Cut Cu ut m mu mushrooms ussh hro rooms oms in om into into to pieces and add to bowl

Cut ut ba b baby ab by yc carrots arrro ar o ots ttss iinto ntto nt o pieces and add to bowl

Add Ad dd about ab a bo bou ou ut 1 tbsp tbsp tb sp of of dressing to the bowl

Mix Mi M ix the the sa th ssalad ala lad an a and nd eat up!

INGREDIENTS: Lettuce Cucumber Tomato Pepper Mushrooms Baby Carrots Salad Dressing

P | 13

Selma’s Egg-cellent Eggs INGREDIENTS: 2 beaten eggs Onion Garlic Tomato Paprika 2 teaspoons olive oil

Mix onion, garlic, tomato, and paprika together and fry in 2 tsp of olive oil.

Once cooked add the beaten eggs.

Continue cooking until eggs are fluffy.

P | 14

Onion O On nio ion

Chopped Ch C ho hop op pp pe ed g ga garlic arrlliic c

Sliced Slliic S ce ed d tomato tom omat ato

Sprinkle S Sp prriin nk kle le paprika papr aprriiika ap ka ka

Mix Mi M ix ingredients iin ngr gred edie ien ntts together

Fry Fr F ry in ry in 2 tsp tssp po of f olive oil

2 eggs egg eg gss

Beat ea att e eggs ggs an gg a and nd add ad a dd to to other ingredients

Cook Co C oo ok ku until ntil nt il fl flu u uffy ff f f fy y

Kush’s Morning Glory Burrito Crack ac a ck 2 eg ck e eggs gg gss iinto nto bo nt b bowl o ow wll w and mix with fork

Cook ok ke eggs ggs in gg in f frying ryin ry ing pa p pan, an n,, stirring every 5-10 seconds

Lay L La ay tto tortilla ort rtiillla rtil la o out utt u flat on plate

Cutt ch c chee cheese he ee ese se iinto ntto p n pi pieces iec eces es and put on tortilla

Cut ut ba b bacon aco con in iinto ntto op pieces iie ece ces and put on tortilla

Dice Di D ic ce ep pepper epp ep pe er a an and nd put on tortilla

Slice Sl S lic ice o on onion nion ion and io an a nd nd put on tortilla

Add dd eggs eg e gg gss when whe hen do d don done. one ne. ne.

Add to tortilla and wrap.

Optional pttiiio ona on na all ingredients: in ng gre red redi diien enttss: avocado or black beans

INGREDIENTS: 1 tortilla 2 eggs 2 strips bacon 2 pieces cheddar 2 slices bell peppers 2 slices onion P | 15

Youth Services Breakfast Wraps ...

INGREDIENTS:

Chop green onions

Whole wheat tortillas Red pepper Oil

Slice Sl S llic ice red ic ice rre ed peppers pe p ep pp per ers

Salt Sa S alt lt & pepper pe ep ppe per tto o taste P | 16

12 eggs Cheddar cheese Salt and pepper

Grate G Gr rate ate ch at c chee cheese hee eese ese se

Prepare P Pr rep epa arre sa ssalsa alsa lsa ls (recipe on following page)

Green onions Sour cream

Sauté S Sa Saut au utté veggies veggie ve ggie gg ies iin ies n oil oiill

Wrap Wr W rap ap sscrambled crra c am mb blle ed d eggs in tortillas

Add A Ad dd eggs egg eg gss and an nd d scramble

Add A d salsa sallssa an sa sals a and nd your yo y ou urr o other ther th er favourite toppings

... with Fresh Salsa INGREDIENTS:

4 large tomatoes 1 Jalapeño pepper

½ large onion 2 tbsp fresh lime juice

Dice tomatoes

Mince onion

Chop cilantro

Seed & mince jalapeño pepper

Mix all ingredients together

Add lime juice and salt & pepper to taste

2/3 cup cilantro Salt and pepper to taste

P | 17

Homemade Orca Meatballs INGREDIENTS: 1lb of ground turkey 1 package pork sausage (14 small links) 2 eggs 1 cup of bread crumbs Spices of your choice Milk if too dry

Remove sausage from casing, add ground turkey and rest of the ingredients and mix. Add milk if it‛s too dry or more bread crumbs if it‛s too wet. Roll into balls and place on cookie sheet. Cook at 350°F for about 40 minutes. Break one open to make sure it is cooked all the way through.

Serve with pasta of your choice, or buy sub buns and make meatball subs and add mozzarella cheese to it.

P | 18

1 lb ground turkey

1 package pork sausage (about 14 small)

2 eggs

1 cup bread crumbs

Remove sausage from casing

Mix all ingredients

Roll into balls and place on cookie sheet

Cook, at 350°F for about 40 minutes

Break one open to make sure it is cooked

Delta House Butter Chicken INGREDIENTS: Heat H He e eat att p a pot ot a ot and nd a nd add dd butter dd but utt and d cumin cumi cumi cu min to to simmer sim imme mer

Add A Ad dd salt ssa alltt to to taste tta a ast sstte

Add Ad A dd chicken chi ch hic icke ken breast

Crush onio on o onion nion ion & ginger io giin g ng ger er in in food food fo oo od d processor and add to pot

Add A Ad dd tumeric tum tu me erriic

Add dd whipping wh w h hip ipp ip piing ng cream cre ream eam am and and nd simmer until desired thickness

Add Ad A dd crushed crrus c ush he ed ed tomatoes and stir

Half onion One piece ginger 2 tsp butter Salt to taste ½ tsp tumeric Pinch of cumin seed 500 ml whipping cream ½ can crushed tomatoes Chicken breast Heat a pot and add butter and cumin seed to simmer for about 5-10 seconds.

Crush onion and ginger in a food processor and then add to pot. Add salt to taste. Wait until onions begin to brown then mix in tumeric. Add crushed tomatoes and stir. Let simmer for 5-10 minutes. Cut chicken breast and add it to pot. Wait until chicken is cooked through then add whipping cream.

Let mixture simmer for about 10-15 minutes or until desired thickness. The longer you let it simmer, the thicker it will get. Continue to mix while butter chicken cooks. Add crushed green chillies for spice. Serve with rice and/ or Naan bread and enjoy.

P | 19

Aboriginal Children’s Community Kitchen Meatloaf ...

5 lbs ground beef

1c cup cu up brea up br b bread rea ead ad cr c crumbs ru um mbs bs

2 tsp salt

1 ts ttsp sp bl b black la ac ck p pe pepper epp ppe pper err

Mix Mi M ix all alll in a iingredients ng grred ediie edie e en ntts n

Cover with foil ove ver pans pans pa ns w iitth f fo o oiil il & bake 45 minutes

P | 20

Minced onion

2 cups cu c up ups pss g grated rra ate ate te ed dc ca carrots arr rrrot otts o

2 cans stewed tomatoes 2 tsps Worcestershire

Remove foil, baste R Re em mo ove ve f oiil, o l, b asstte a e meatloaf

Bake B Ba ake ke u uncovered nco nc ovve ver ere ed d for for or 5-10 minutes more

beaten 6b be eat ate en n eggs egg ggs gs

Preheat eh hea eat ov o oven ve en n tto o 37 3 375°F 75 75° 5°°F

Remove mo m ovve ef from rro om oven; ovven; o en e n; cool coo co oll 10 mins. before slicing

... and Mashed Potatoes INGREDIENTS:

5 pounds of ground beef 1 cup of bread crumbs 2 onions minced 2 cup grated carrot 6 eggs, beaten 2 teaspoon of salt 1 teaspoon of black pepper 2 cans stewed tomatoes 2 tsps Worcestershire sauce Preheat oven to 375° F. In a large bowl, mix the ingredients together.

Form into two equal size loaves, place in a greased pan and insert in oven, leaving about 1” of space around each of the loaves. Pour stewed tomatoes evenly over meat loaves. Cover pans with foil and bake for 45 minutes.

Remove foil, baste meat loaves with sauce from the bottom of the pan.

Return to oven to cook uncovered for another 5 to 10 minutes. Remove from the oven and let stand for 10 minutes before slicing.

INGREDIENTS: 10 lb bag of potatoes 1½ cups of butter 1 cup of milk 1 cup of chicken broth ½ teaspoon of salt ½ teaspoon of pepper

10 10 lb lb bag b g of ba f potatoes t t

1½ cups butter

1 cup milk

1 cup chicken broth

½ tsp salt

½ tts tsp sp b bl black lac a k pepper

Peel and cut potatoes. cook for 30 to 35 minutes. When they‛re cooked through, the fork should easily slide into the potatoes with no resistance, and the potatoes should almost but not totally, fall apart. Drain the potatoes in a large colander. When potatoes have finished draining, place them back into the dry pot and put the pot on the stove. Mash the potatoes over low heat, allowing all the steam to escape, before adding in all the other ingredients. Turn off the stove and add 1½ cups butter, 1 cup milk and 1 cup chicken broth (add more milk or chicken broth as needed). Mash, mash, mash! Next, add a ½ teaspoon of pepper and a ½ teaspoon of black pepper.

P | 21

Jaxxon’s Cheesiest Pizza INGREDIENTS: Pizza crust Pizza sauce Cheese

Preheat oven to 450°F. Remove wrapper from pizza crust. Place parchment paper on baking tray.

Place pizza on parchment paper.

Spread pizza sauce over pizza and sprinkle with cheese. Place baking tray in oven. Bake in oven for 15 minutes or until cheese is golden/base brown. Remove pizza from oven and allow to cool. Cut pizza to size. Pizza is ready to eat!!!

P | 22

Preheat oven to 450°F

Remove wrapper from pizza crust

Place parchment paper on tray

Place pizza crust on parchment

Mix all ingredients together

Sprinkle with grated cheese

Bake pizza in oven for 15 minutes

Mix all ingredients together

Slice, serve, and enjoy

Jennie’s Noodles INGREDIENTS:

Cut broccoli into pieces

Cut cauliflower into pieces

Boil noodles

Cut carrots into pieces

Put 2 teaspoons oil in wok

Mix all ingredients together

Cut pepper into pieces

Broccoli Carrots Pepper Cauliflower Rooster noodles or spaghetti Oil

Stir fry veggies in wok

Add your favourite sauce and enjoy!

Stir-fry veggies in wok Use wok add 2 teaspoons Boil noodles Mix noodles and vegetable all together and add preferred sauce to wok and enjoy.

P | 23

Galiano Ampalaya con Carne

½ lb beef sirloin sliced into thin strips

1 la llarge arg rge b bi bitter iitt tter tt er gourd go ou urrd d ampalaya, sliced

½ cup soy sauce

1 tb ttbsp bsp sp ssesame esam es ame oi oil oil

1 medium onion thinly sliced

1 small th tthumb hum umb g gi ginger ing nge err jjulienned ullie u ienn nne

6 cloves garlic minced

1 tbsp cornstarch

¼ tsp tsp sa ts ssalt alltt

sp g gr ro ou u und nd black nd blla ack ck p eppe ep per ½ tsp ground pepper

P | 24

w atte er or or m orre if o if n ee e ede de 1 cup wa water more needed

5 tbsp ttb b bsp ssp pc cooking ook oo kiin ng go oil il il

INGREDIENTS: ½ lb beef sirloin sliced into thin strips 6 cloves garlic minced 1 large bitter gourd Ampalaya; cleaned and sliced 1 medium-sized onion thinly sliced lengthwise 1 tablespoon cornstarch ½ cup soy sauce ¼ tsp salt 1 tbsp sesame oil ½ tsp ground black pepper 1 cup of water or more if necessary 1 small thumb ginger julienned 5 tbsp cooking oil

Serves 2 Prep: 1 hour Cook time: 35 mins

Combine beef, soy sauce, salt, ground black pepper, cornstarch, and sesame oil. Mix all the ingredients until evenly distributed and marinade for at least 1 hour Heat a frying pan or wok and pour in 3 tablespoons of cooking oil.

When oil is hot enough, pan fry the marinated beef in medium heat until the outer part turns medium to dark brown (about 3 to 5 minutes per side).

Add water and simmer until the beef is tender.

Heat a separate pan then pour in the remaining 2 tablespoons of cooking oil.

When oil is hot enough, sauté the garlic, onion, and ginger.

Add the sliced bitter gourd and stir-fry for 5 to 8 minutes.

Turn off the heat and transfer to the pan with the tender beef. Stir and cook for 2 to 3 minutes more.

Transfer to a serving plate to serve and enjoy!

P | 25

OK’s Family Recipe Pumpkin Seed Falafel INGREDIENTS:

1½ cups pumpkin seeds 1 tsp sea salt 1 egg 1 small onion 1 clove garlic 2 tsp fresh parsley ½ tsp ground coriander ½ tsp cumin ½ tsp each salt & pepper Ghee Soak pumpkin seeds in salted water 8 - 12 hours. Rinse and drain well. Sprout if you have time. Rinse and drain well again. Grind seeds through a mega juicer with the blank plate. They will retain a bit of texture which is good.

Mix seeds with remaining ingredients.

Preheat a skillet over medium heat and add ghee. Heat ghee until melted and shimmering. Drop blobs of batter about ping pong size to form patties. Heat until bottom is slightly browned then flip with spatula. Drain on paper towels.

P | 26

1½ cups pumpkin seeds

1 tsp sea salt

1 egg

1 small chopped onion

1 clove minced garlic

2 tsp fresh chopped parsley

½ tsp ground coriander

½ tsp cumin

each ½ ts ttsp sp ea e ac ch h ssalt alt al lt & pepper

Ghee

Eat as is or with ripe avocado on the top or dip into yogurt. These hold together so they will pack well if needed.

If desired serve lettuce wraps filled with Falafel, sliced tomatoes and cucumbers. Drizzle with yogurt.

Pirate Fish Cakes INGREDIENTS:

1 potato po p otta atto o

1 caulifl ower chunk ca c aul ulifl ifl flo o wer chun we ch c hun unk

1 carrot carr ca car rrot ot

Boil and then mash potato, cauliflower and carrot together

1 can of salmon, drained

1 eg egg e gg

½ cu c cup up b up br bread rrea ead c ea ead cr crumbs rum umb bss

Salt, S Sa alt lt, pe p pepper ep pp per er

Chili Ch C hil ili flak a akes, kes es, garlic powder

Bake at 350°F

1 potato 1 carrot 1 egg Salt Chili flakes

1 cauliflower chunk 1 can salmon ½ cup bread crumbs Pepper Garlic Powder

Boil together potato, cauliflower, carrot then mash and cool Drain and add 1 can of salmon.

Add egg and ½ cup of bread crumbs (more if needed).

Add spices. Mix together and make into patties . Bake at 350°F until brown.

P | 27

Galiano Chop Suey

¼ lb lb sshrimp hrrim h imp

½ lb bb boneless onel on eles ess c ch chicken hic icke ken

2 tsp tsp corn ts c co cornstarch orrn n nst star star st arch ch

1 green grree g een & 1 red red re pepper, sliced

1 sm ssmall mal all ll caul ca c caulifl au ullifl ifl flo o ower wer we

1½ c 1½ cups up u ps sn ssnow now ow peas

1 cup up ch c chicken hiic cken ken li ke lliver ivve e err sl ssliced lic ice ed d P | 28

Shrimp S Shri Sh hrriiimp mp juice mp ju uiice ce

1¼ c 1¼ cups up u ps wa w water ate ter

1 tb tbsp bsp sp o oyster yste yste ys ter ssa sauce au auc uc ce

½p pi piece iiec ece ec ce c ca cabbage ab bb bag age

1 cup cu c up c up ca carrots arr rro rrot otts ssl sliced liic ce ed d

1 cu cup on cup o oni onion nio io on nd di diced ic ce ed

Salt S Sa alt lt and an nd d pepper pe ep pper per pe

1 tsp ttssp g ga garlic arrllic ic

INGREDIENTS: ¼ lb shrimp 2 tsp cornstarch ½ piece cabbage quartered 1 cup red bell pepper sliced 1½ cups snow peas 1 cup onion diced Shrimp juice from shrimp bouillon or crushing the head of the shrimp

½ lb boneless chicken 1 tbsp oyster sauce 1 cup green bell pepper sliced 1 small cauliflower cut into small pieces 1 cup carrots sliced 1 cup chicken liver sliced 1.25 cups water Salt and pepper 1 tsp garlic

Sauté the garlic and onion Add the boneless chicken and sauté for 2 minutes Put in the chicken liver and let cook for 3 minutes more Pour in the shrimp juice and 1 cup of water and bring to a boil.

Cover the pot and simmer for 5 minutes Add the shrimp then sprinkle some salt and pepper Add the oyster sauce and simmer for 2 minutes Put in the cauliflower and cabbage then mix well Add the carrots, snow peas, and bell pepper. Cover the pot and simmer for 5 minutes or until vegetables are cooked Dilute the cornstarch in ¼ cup of water then pour mixture into the pot.

Mix well Serve hot and enjoy!

Texada Stir Fry

2 cups rice

1 tbsp fresh ginger

ca c an w wa a ate ter c te ch he essttn nu utts 1 can water chestnuts P | 30

4 cu c cups up ups pss w water ater at er

2/3 cup soy sauce

1 tbsp tbsp tb sp m minced inc in ce ed garlic garrllic ga ic 3 boneless chicken breasts

1 he h ea ad db ro ro occ cc c co olli head broccoli

cu up ssl up lic iced ed c car arrrro a arr ots ts 1c cup sliced carrots

1c cu cup up b br brown rrow ow o wn sugar ssu uga uga gar gar

1 ttb tbsp bsp sp c cornstarch orrn o nssta tarrc ch

1 tbsp sesame oil

1g gr green reen een b ee be bell ell ll p pepper eppe ep per

1 onion on o nio ion ion

Bak Ba ke ef or 15 or 15 to to 20 20 Bake for minutes

INGREDIENTS: 2 cups of rice

3 skinless, boneless chicken breast halves, thinly sliced 4 cups of water 1 tbsp sesame oil 2/3 cup soy sauce 1 green bell pepper, cut into matchsticks ¼ cup brown sugar 1 (8 ounce) can sliced water chestnuts, drained 1 tbsp cornstarch 1 head broccoli, broken into florets 1 tbsp minced fresh ginger 1 cup sliced carrots 1 tbsp minced garlic 1 onion, cut into large chunks ¼ tsp red pepper flakes 1 tbsp sesame oil Bring rice to boil in a saucepan over high heat. Reduce heat to mediumlow, cover, and simmer until rice is tender, and liquid has been absorbed, 20-25 minutes. Combine soy sauce, brown sugar, and corn starch in a small bowl; stir until smooth. Mix ginger, garlic, and red pepper into sauce; coat chicken with marinade and refrigerate for at least 15 minutes.

Heat 1 tbsp sesame oil in a large skillet over medium-high heat. Cook and stir bell pepper, water chestnuts, broccoli, carrots, and onion until just tender, about 5 minutes. Remove vegetables from skillet and keep warm.

Remove chicken from marinade, reserving liquid. Heat 1 tbsp sesame oil in skillet over medium-high heat.

Cook and stir chicken until slightly pink on the inside, about 2 minutes per side; return vegetables and reserved marinade to skillet. Bring to a boil; cook and stir until chicken is no longer pink in the middle and vegetables are tender, 5 to 7 minutes. Serve over rice.

Quadra Boys Chicken Teriyaki INGREDIENTS:

6-8 -8 chicken chicke ch chic icke ic ken tth thighs h hig ig gh hss o orr drumsticks

Place chicken in crock pot

Add teriyaki sauce

Mixed vegetables

Cook C Co oo ok kf for or or approximately 2 hours

Add dd noodles. nood no odlle ess.. Allow All llow llow ow to to soak up sauce for 1 hour

6 - 8 chicken thighs or drumsticks Teriyaki sauce Mixed vegetables (broccoli, peppers carrots, celery) Noodles Seasoning to taste

Place 6-8 chicken thighs or drumsticks in crockpot. Pour on teriyaki sauce. Turn on full for 4 hours. Add selection of vegetables, (broccoli peppers carrots celery) and allow to cook for approximately 2 hours. Add noodles and allow to soak up sauce for 1 hour. Season to taste.

NOTE: Can also be served with rice cooked separately P | 32

Seasoning eas ason aso oniin ng of of choice ch ho oic ice

Chicken Tortilla in a Blanket INGREDIENTS: Ground Gr G rou oun nd d chicken ch hiic ck ke en n

Seasoning of choice

Onion & garlic

Whole wheat tortilla

Mixed Mi M ixe xed vegetables ve ve ege ge g e eta tta ab abl blles les es

2-3 22 -3 bell be b e elll ll o orr sweet swe sw we ee et et peppers

Grated G Gr ra atted ted ed cheese ch he ee ees esse se

Sa S au au utté a al ll Sauté all ingredients

Heat tortilla

2 ground chicken breasts OR chicken breast cutlets OR shredded chicken Seasoning of choice Onions and garlic Whole grain tortilla Mixed vegetables 2 to 3 bell or sweet peppers Add seasonings to ground chicken.

Add vegetables. Keep stirring until cooked. Add taste for salt. NOTE: If chicken, breast cutlets or shredded chicken, sauté onions, garlic and mixed vegetables with seasonings before adding the chicken Warm tortilla in a frying pan add cooked grind or shredded chicken, top it with shredded cheese and wrap it, then slice into two to three pieces and serve.

P | 33

Tatlow’s Shepherd Pie INGREDIENTS:

1½ to 2 pounds potatoes (about 3 large potatoes), peeled and quartered 6 tbsp (1 stick) butter 1 medium onion, chopped (about 1½ cups) 1-2 cups vegetables—diced carrots, corn, peas 1½ lbs ground round beef ½ cup beef broth 1 tsp Worcestershire sauce Salt, pepper, other seasonings of choice Peel potatoes and boil for 20 minutes. Separately cut and sauté veggies for 7 minutes. Add beef and cook until no longer pink. Add beef broth and Worcestershire sauce.

Preheat oven to 400°F. Layer meat mixture and mashed potatoes in a casserole dish. Cook for 30 minutes until golden brown and enjoy!

P | 34

1½ to 2 pounds potatoes

1½ lbs ground round beef

Cook Co C ook ok a all llll ingredients

6 tbsp (1 stick butter

1 medium onion

1-2 cups vegetables

½ cup beef broth

Salt, pepper, other seasonings of choice

Peel potatoes, boil P 20 mins & mash

Preheat oven to 400°F

Layer Laay L ye er m me meat eaatt m mixture ixttu ix urre e & mashed potatoes

Cook for 30 minutes

Adam’s Party Potato 1 medium-sized me m ed diium um-s -siz ize ed d russett potato t t

1-2 tbsp heavy cream or milk

2 22-3 -3 slic ssl slices lic ce ess o of f b bacon

1 tbsp sour cream

Olive oil

¼ cup shredded M Monterrey Jack cheese

1 tbsp butter

Salt S Sa alt lt aand nd nd pepper

Preheat oven to 425°F. Clean potato well. Pierce with a fork a few times.

Microwave for 5 minutes, then flip and cook for an additional 5 minutes.

Meanwhile, fry bacon in a skillet over medium heat. Drain on paper towels and chop roughly. You can cheat and use precooked and crumbled bacon or even bake your bacon. Slice potato in half lengthwise. Spoon out all but ¼” around the edge, creating a shell. Add potato insides to a medium bowl. Brush entire potato shell with olive oil. Transfer to a cast iron skillet or a baking sheet. Bake for 10 minutes. Beat potatoes with butter, sour cream, salt and pepper to taste.

Drizzle in heavy cream until desired consistency is reached. Add cheese and bacon, reserving some of each for sprinkling. Mix well. Using a medium cookie scoop or spoon, add mashed potato filling to potato shells. Top off with extra cheese and bacon. Bake for 10-15 minutes or until heated through and the cheese is completely melted. Serve hot with sour cream, if desired.

baked by Rachel

1 medium size russet potato ¼ pkg or 2-3 slices of bacon Olive oil 1 tbsp butter 1-2 tbsp heavy cream or milk 1 tbsp sour cream ¼ cup shredded Monterrey Jack cheese Salt and pepper

P | 35

Baked Plantain, Potatoes and Veggies Party

Balsamic vinegar

¼ cup olive oil

Seasoned ea asso on ned ned ed boiled bo oiille ed chicken chic ch icken ken ke P | 36

1 tsp ttssp D Di Dijon ijjo on mustard mu m ustar star st ard

Thyme

Fresh Fr F re essh ba b basil assiil

Seasonings S Se eaassonin oniinngs on ng gss of of choice choice ch oice oi ce

C Car Ca Carrots arrrrrot otts o

Mixed vegetables

Purple onions

P Po Potato ota tatto ow wedges edg ed edge ge es

Ripe Ri R iipe pe p e plantain pla lant ntai ain in sliced sslliic ce ed d into smaller pieces

Butternut Bu B u utt tttte errn nu ut squash squa sq uash sh (optional)

¼ lbs lbs pa lb p parsnips arrssn niiip pss p (optional)

Bake B Ba ak ke ef for orr 15 o 15 to to 20 20 minutes

INGREDIENTS:

3 tbsp Balsamic vinegar Thyme Seasonings of choice Carrots Purple onions Seasoned boiled chicken Ginger Pepper Shredded cheese (optional) Butternut squash (optional)

1 tsp Dijon mustard Fresh basil ¼ cup extra virgin olive oil Mixed vegetables Potatoes Ripe plantain Seasoning Salt Salt to taste ¼ lbs parsnips (optional) Ketchup (optional)

Mixed the first six ingredients together. Add to potatoes, squash, parsnip with salt, then add boiled chicken and chicken stock. Bake for 45 minutes or until potatoes are tender. In another baking pan add sliced ripe plantain seasoned with ginger, seasoning salt, black pepper and bake at 400°F for 15 to 20 minutes.

Top with shredded cheese or ketchup if desired.

Cypress Fun Fried Rice

2-3 -3 cups cu c up ups pss llon long ong gr on ong g grain ra aiin rice

1 cup cup d cu di diced iice ce c ed gr g green re ee en beans

3 cups cup cu pss m mixed iix xed ed vegetables

4 diced dice di ced peppers pep pe pp pers ers er

2 chopped chop ch opp pe ed p pu purple urp rple le onions

Chopped Ch C hop opp pe ed g ga garlic arl rllic ic ic

Seas Seasonings Se S eas ason ason onin ing gss of of choice

Spring S Sp prriing ng onions on niion ons

Dark D Da Dar ark rk ssoy oy ssauce oy auc au ce e

1 tb ttbsp bsp sp g ginger iin ng nge ge er

Thyme T Th hyme yme ym

1 - 2 ttb tbsp bsp sp o oil iill

Salt Sa S alltt to to ta ttaste asstte

Boil Bo B oiill chicken chi c hic hi ck ken en w with ith it seasoning

Parboil Pa P arrb arb boi oil ri rrice ice ce in in chicken stock

Sauté S Sa aut uté ve vveggies e egg gg g giie es & chicken

Add A Ad dd rice rriice ce & spring sp prrin in g onions

Serve S Se errvve and an a nd enjoy! en e njo joy y!!

P | 38

James Monsta Cookies INGREDIENTS:

Chicken 2 to 3 cups long grain rice 1 cup diced green beans 3 cups mixed vegetables 4 diced sweet or bell peppers 2 chopped purple onions Chopped garlic Seasonings of choice Spring onions Dark soy sauce 1 tbsp ginger Thyme 1 to 2 tbsp oil Salt to taste Boil chicken with seasoning and cut into cubes or strips. Parboil rice in chicken stock to half cooked.

Sauté onions and garlic in oil, add chicken, stir for 3 to 5 minutes, add all vegetables and seasoning with soya sauce. Taste for salt. Pour into rice, stir with wooden spoon for few minutes till rice is tender enough.

Add spring onions and serve.

NOTE: Bake another set of seasoned chicken to eat with fried rice in addition to the cube or shredded chicken inside rice.

INGREDIENTS:

1 cup peanut butter

1 cup sugar

1 egg

Preheat oven to 350°F and line a baking sheet with tin foil. Put sugar, peanut butter, and egg in a mixing bowl. Mix until smooth. Using a tablespoon, scoop out dough and place onto baking sheet. Bake for 6-8 minutes. Let cookies cool for 1 minute before eating.

Preheat oven to 350°F

Liine L e baking bak akin kin ing sheet shee sh hee eet Line with tin foil

1 cu up pe p pean ean nutt cup peanut butter

1 cup sugar

1 egg

Mix until smooth

With a tablespoon, W place onto baking sheet

Bake for 6-8 minutes Let cool and enjoy!

P | 39

Rice Krispie Squares INGREDIENTS: Butter Marshmallows Rice Krispie

Butter Bu B utttte err

Marshmallows M Ma arrssh hm ma ma alll llo lows ws

Melt elltt b butter uttttte u ter & marshmarrssh ma h-mallows in microwave

Add Ad A dd 6 cups cup cu pss of of Rice Riic R ce e Krispies to bowl

Stir St S tir ir all all ll ingredients in ng gre red red diie en nttss nts together

Spread S Sp prre ead ad on on pan pan and pa an a nd let cool

It‛s It I t‛s ‛s rready ea e ady dy tto oe ea eat! att!!

P | 40

Best Ever Orca Man Banana Bread 1 cup butter

2 cups sugar

3 cups mashed ripe bananas or 6 bananas

4 eggs, well beaten

DAY-O! Come Mr. Tallyman!

Tally this one!

INGREDIENTS:

2.5 cups flour

2 tbsp baking soda

1½ cups frozen blueberries

Preheat oven to 350° F

1 tsp salt

1 tsp nutmeg

Mix dry ingredients Pour into 2 lightly & blend with banana greased loaf pans mixture

Insert toothpick in m middle. If it comes out clean, cll c bread is done. Let c cool 10 minutes before removing from pan

Enjoy!

1 cup butter 2 cups sugar 3 cups mashed ripe bananas or 6 bananas

4 eggs, well-beaten 2.5 cups flour 2 tbsp baking soda 1 tsp of salt 1 tsp nutmeg 1½ cups frozen blueberries

Preheat oven to 350°F. Cream butter and sugar until light and fluffy. Add bananas and eggs and beat until well mixed. Mix dry ingredients and blend with banana mixture, but do not over mix. Fold in blueberries. Pour into 2 lightly greased loaf pans. Bake for 55 minutes to 1 hour. Freezes beautifully.

P | 41

Cypress Magic Bars INGREDIENTS: Unsweetened coconut flakes Dried cranberries Walnut crumbs or chocolate chips Graham cracker crumbs Condensed milk Grapeseed oil or butter

Melt 1 tbsp of butter in a baking pan, then spread graham crumbs evenly on the melted butter, layer coconut flakes on top, followed by dried cranberries, and chocolate chips (or walnuts). Drizzle with condensed milk and layer again with coconut flakes. Finally drizzle more condensed milk and bake for 15 to 20 minutes at 350°F. Allow to cool before cutting into bars.

P | 42

Unsweetened coconut flakes

Graham cracker crumbs

Spread graham crumbs evenly on melted butter

Dried cranberries

Condensed milk

Chocolate chips

Butter or grapeseed oil

Layer coconut, chocolate Bake at 350°F for 15-20 mins. Let cool and enjoy! & cranberries on top

Jelly-licous Gelatin Open Op O pe en n package pa ac cka kage ge o of f Gelatin

Pour Po ur into in ntto Pour large bowl

Add Ad Ad dd d 2 cups cu c up pss boiling water

INGREDIENTS: Stir

Add 2 cups cold water

Stir

Refr Re R efr frrig iig iger ger erat ate Refrigerate 4 hours

Eat and enjoy!

1 pack gelatin 2 cups boiling water 2 cups cold water Open pack of gelatin and pour into a large bowl. Add 2 cups of boiling water and stir. Add 2 cups of cold water and stir again. Refrigerate for 4 hours until gelatin is thick and holds its shape.

P | 43

Galiano Sweet Potato Brownies INGREDIENTS: 1 sweet potato 3 tbsp coconut flour 3 eggs, whisked 2 tbsp unsweetened cocoa powder ¼ cup coconut oil, melted ¼ tsp baking powder 1/3 cup raw honey ¼ tsp cinnamon ¼ tsp vanilla extract Pinch of salt ½ cup chocolate chips Preheat oven to 425°F. Use a fork to puncture holes all around the sweet potato, then put it in the oven for 25-30 minutes. Once soft & cooked through, peel off skin & mash it up in a bowl. Reduce heat to 350°F. Add wet ingredients: eggs, coconut oil, honey, & vanilla and mix. Add dry ingredients: coconut flour, cocoa powder, baking powder, cinnamon, salt & chocolate chips. Mix well. Pour into an 8 x 8 glass baking dish. Bake for 30-35 minutes.

P | 44

1 sweet potato

3 cups coconut flour

3 eggs, whisked

2 tbsp unsweetened cocoa powder

¼ cup coconut oil

¼ tsp baking powder

1/3 cup raw honey

¼ tsp cinnamon

¼ tsp vanilla extract

pinch of salt

½ cup chocolate chips

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