Author Archives: Boundary Community Food Bank

4 c carrots, peeled and chopped 2 c potatoes, peeled and cubed 1 onion, chopped 2 c vegetable stock (or more, to cover vegetables) Combine in a saucepan and cook until vegetables are soft.  Do not drain. Set aside to cool slightly, then blend with an immersion blender. Add: 1 can coconut milk + 1Continue reading “Creamy Carrot Soup”

1 large sweet potato, peeled and sliced into very thin slices Season with salt and pepper and fry in olive oil on medium heat until sweet potatoes are tender and browned on both sides.  Remove from pan. To same pan, add: 1 onion, thinly sliced Cook over medium heat until soft and translucent. In aContinue reading “Sweet Potato Omlette”

1 can chick peas – drained and rinsed 1/4 cup tahina paste 3 tbsp olive oil 1 tbsp lemon juice 1 tsp salt 3 cloves garlic Blend together in food processor, gradually adding water until it reaches a nice, creamy consistency. Store in a covered container in the fridge. Use within 5 days.

2 tbsp chicken soup mix 1 chopped onion 1 chopped red pepper 1 can pinto beans 1 can corn – drained 1 can pork and beans 1 pkg chili seasoning mix 1 can chopped tomatoes (drain off some liquid) Mix together all ingredients in crock pot and simmer 4-5 hours on low, or all dayContinue reading “Hearty Crock Pot Soup”

chopped ham (approx 1 to 1 1/2 cups) 12 cups water 3 cups dried split peas (yellow + green) 5-6 carrots – grated 2 onions – chopped 1/2 tsp salt 1/2 tsp pepper 1/4 tsp thyme Mix all ingredients together in a large pot. Bring to a boil, then simmer about 2 hours, until peasContinue reading “Pea Soup”

1 cup red lentils 2 cups vegetable stock 1/2 tsp turmeric vegetable oil 1 onion, finely chopped 2 cloves garlic, finely chopped 1/2 tsp chili flakes 2 tsp ground cumin 2 tsp ground coriander seed 1 can tomatoes 1/2 can coconut milk (or less) Rinse the lentils. Dissolve the turmeric in the stock and combineContinue reading “Red Lentil Dal”

1 ¼ lb ground beef2 cups bread crumbs1 egg1 ½ cup milk4 tbsp finely chopped onionsalt, peppermustard powdersage Mix together.  Pack into greased loaf pan. Bake at 350oF for about 1 ½ hours.

1 onion, chopped1 lb diced chicken8 tbsp curry paste2 cups canned chopped tomatoes1 can coconut milk Sauté onion in a small amount of oil until tender.  Add chicken and cook until meat is seared, about 4 minutes.  Add curry paste and cook for 2 minutes.  Add tomatoes.  Simmer for 10 minutes.  Stir in coconut milk. Continue reading “Basic Chicken Curry”

The easiest way to prepare the fish is 4-5 minutes skin side down on a frying pan, medium heat with a little canola oil. A little salt and pepper, and you’re good to go. A little soy sauce makes it Asian-flavoured, or a bit of taco seasoning makes it Mexican.