FOD2180 
Vegetables & Fruits 
 
 

 
Lab BOOKLET 
Created by Teri Zimmerman (2019) with special credit to Nancy Lindley for rubric, original lab
booklet, grading scale and questions. Sources: Alberta Curriculum and allrecipes.com
Lab Summary 
All 5 labs ​MUST​ be completed in order to pass this course.

Lab # 1 Choose a recipe that uses a moist-heat method for vegetables or fruits. Examples include: blanching,
parboiling, boiling, steaming, braising, and stewing. Consider: Soups stews, chillies, or chowders.

Lab # 2 Choose a recipe that uses a dry-heat method for vegetables or fruits. Examples include: baking,
sautéing, broiling, and stir-frying. Consider: Cauliflower pizza, stir-fry, baked fruit or vegetables.

Lab # 3 Choose a recipe that involves a variety of different cutting techniques. Examples included: chopped,
minced, diced, julienne, and grated. Consider: salads and platters.

Lab # 4 Choose a recipe using a current technology. Examples include: microwaving and dehydrating.
Consider: Steaming vegetables in the microwave, or dehydrating fruit.

Lab # 5 Choose a recipe from a specific country and make an ethnic vegetable or fruit dish.

Student Learning Outcomes 

4. demonstrate knowledge and skills in the planning, preparing and evaluating of fruits and vegetables
4.1 prepare and present a minimum of five recipes, including:
4.1.1 one moist-heat method for vegetables or fruits; e.g., blanching, parboiling, boiling, steaming, braising, stewing
4.1.2 one dry-heat method for vegetables or fruits; e.g., baking, sautéing, broiling, stir-frying
4.1.3 one preparation method using a variety of cutting techniques; e.g., salad, stir-fry
4.1.4 one preparation method using current technology; e.g., microwaving, dehydrating
4.1.5 one ethnic dish
4.2 evaluate one prepared food product according to one or more of the following:
4.2.1 nutrition
4.2.2 cost
4.2.3 preparation time
4.2.4 preparation techniques
​5. identify and demonstrate safe and sanitary practices
5.1 maintain a clean, sanitary, safe work area
5.2 apply universal precautions related to:
5.2.1 personal protective equipment (PPE); e.g., hair coverings, aprons, gloves
5.2.2 hand-washing techniques
5.2.3 infectious diseases
5.2.4 blood-borne pathogens
5.2.5 bacteria, viruses, molds
5.2.6 safety and first-aid applications; e.g., back safety, cuts, slip and trip hazards
5.3 use all materials, products and implements appropriately
5.4 clean, sanitize and store materials, products and implements correctly
5.5 dispose of waste materials in an environmentally safe manner
6. demonstrate basic competencies
6.1 demonstrate fundamental skills to:
6.1.1 communicate
6.1.2 manage information
6.1.3 use numbers
6.1.4 think and solve problems
6.2 demonstrate personal management skills to:
6.2.1 demonstrate positive attitudes and behaviours
6.2.2 be responsible
6.2.3 be adaptable
6.2.4 learn continuously
6.2.5 work safely
6.3 demonstrate teamwork skills to:
6.3.1 work with others
6.3.2 participate in projects and tasks

 
 Lab Grading Score: 
10/10 Student Achieved ​All​ Of The Following Criteria.
1 Mark deduction per missed item in the following criteria:
❏ Followed correct measuring methods carefully and accurately
❏ Followed recipe instructions
❏ Used correct cooking utensils
❏ Followed all safety & sanitation rules
❏ Did classroom job without being asked
❏ Helped as needed with tasks around the classroom
❏ Stayed in kitchen with group until all cleanup fully finished
❏ Did not eat until all cleaning completed then sat down to eat
❏ CAYG (clean as you go)
❏ Used ​descriptive​ terms to accurately describe all relevant
characteristics of their product
❏ Was able to ​critically​ evaluate their product
❏ Was able to determine reasons for success/failures
❏ Presented (plated) product in an attractive manner
❏ Answered lab question completely and accurately
❏ Used extra class time wisely (cleaning / foods theory work)

Lab # 1 ​Choose a recipe that uses a moist-heat method for vegetables or fruits.
Examples include: ​blanching, parboiling, boiling, steaming, braising, and stewing (soups, stews,
chillies, chowders, steamed vegetables). ​Recipe: ​Steamed Cauliflower/Broccoli with cheese sauce.
Lab date: __________________________________ Self Teacher Eval
Evaluation
Recipe Name: ______________________________
Group members present on day of lab: ___________________________
Describe your product – and rate

Appearance

Colors

Flavors

Shapes

Textures

Temperatures

Presentation

Preparation

Skill/level of difficulty/time to prepare

Availability of tools and equipment

Flavor and Aroma

Cost

Nutritional Value
Lab 1 Questions:
1. What are the quality standards to moist heat cooking of vegetables?
______________________________________________________________________
______________________________________________________________________
______________________________________________________________________
______________________________________________________________________

2. Does your product meet ​all​ the quality standards? ______ Determine why or why not
your product meet/did not meet all the quality standards.
______________________________________________________________________
______________________________________________________________________

3. How has the new Canadian Food Guide changed compared to the previous Canadian
Food Guide. What can you discuss about the suggested amount of vegetables and
fruits that are expected to be part of your daily meal plan?
______________________________________________________________________
______________________________________________________________________

4. What fruits cost more money and what fruits are cheaper? Ex. Price of Honey Crisp
Apples vs. Mcintosh Apples.
______________________________________________________________________
______________________________________________________________________
5. How much does one head of cauliflower cost compared to a head of broccoli? Look
online for current prices to find this!
______________________________________________________________________
______________________________________________________________________
6. How do the prices of fruits and vegetables affect your choice of food?
______________________________________________________________________
______________________________________________________________________

7. Explain how you cooked your fruit/vegetable to retain the maximum flavor, color and
nutrients. Consider and discuss each of the following:
A. Cooking Time:
______________________________________________________________________
B. Amount of Water Used:
______________________________________________________________________
C. Size of Pieces
______________________________________________________________________
D. Use of Cover:
______________________________________________________________________
E. Use of Acid:
______________________________________________________________________
Lab 1 Part 1: Easy Steamed Broccoli and Cauliflower 
Ingredients ​(ONLY MAKE HOW MUCH YOUR GROUP WILL ACTUALLY EAT)
¼ head of broccoli
¼ head cauliflower
3 cups water
salt and pepper

Instructions
1. Place water in a medium pot and boil
2. Cut broccoli and cauliflower then rinse in a colander or the steamer pot.
3. Place steamer directly onto of pot with boiling water and cover.
4. Let steam for approximately 10 mins.
5. Salt and pepper as desired. If possible serve with cheese sauce (see recipe below)

Lab 1 Part 2: Cheese Sauce 

Ingredients
25 ml margarine
25 ml flour
2 ml salt
½ ml (1 pinch) pepper
250 ml milk
125 ml medium cheddar

Instructions
1. In a small pot, melt the margarine over low heat. Do not let it brown.
2. Mix in the flour, salt and pepper. Stir until there are no lumps.
3. Add the milk a little at a time to the flour mixture. Whisk constantly as the milk is being added until
the mixture is smooth.
4. Once all of the milk has been whisked in, heat the mixture over medium low heat, stirring constantly
with a wooden spoon.
5. When the sauce begins to bubble, stir in the cheese and seasoning continue to stir until the cheese
is melted.
6. Check how thick the sauce is. It shouldn’t be too thick. If it is, thin with a little bit of milk. Add just a
little bit at a time.
7. Taste the sauce and adjust the seasoning to suit your taste. You may add more salt and pepper, a
pinch of cayenne pepper (no more than a pinch), Cheese Whiz, or seasoning salt when seasoning
to taste.
8. Cover with a lid until needed.
9. When time, mix the sauce into the macaroni and serve.

IMPORTANT HINTS:
Add seasoning a little at a time and taste after each addition.
Use a clean spoon for each taste. Otherwise your spit gets into the sauce – gross!
Lab 1 Choice 2: Dill Pickle Soup 
Ingredients
30 mL butter, divided
½ small white onion, diced
½ peeled potato
1 peeled carrot

15 mL all-purpose flour
10 mL chicken OXO/Boullion

500 mL water
45 mL dill pickle juice

80 mL half-and-half
1 dill pickle, diced
5 mL dried dill or 1 sprig fresh dill, roughly chopped

(optional and if we have it sour cream topping)

Directions
1. Melt butter in a pot over medium heat
2. Add the next 4 ingredients
3. Cook partially covered for about 8 minutes, stirring occasionally, until the vegetables
start to soften. Do not brown the vegetables.
4. Sprinkle the flour over the mixture, stir and cook for about 1 minute.
5. Sprinkle the chicken oxo.
6. Slowly add the water while stirring, heat until boiling and thickened.
7. Add the pickle juice.
8. Add cook, covered until the potatoes are tender.
(If you want thicker, chunky soup ask your teacher)
9. Add diced dill pickle.
10. A half-and-half.
11. Optional - at this point the soup could be blended to make a thicker and smoother soup
if you have access to an immersion blender.
12. Serve (top with sour cream if available)
Lab 1 Choice 3: Chicken Noodle Soup 
Ingredients
½ piece of raw chicken, skinned and washed
½ stalk of celery, finely sliced
¼ onion, chopped
1 carrots, peeled and finely sliced
3 cups of hot water ​(1 cup of water per person)
5 ml. Of chicken OXO soup base ​(1-2 mL oxo per person)
125 ml. Fine egg noodles (or any noodles)
2.5 ml. Fresh dill, chopped
salt and pepper to taste

Directions
1. Prepare chicken – dice up into bite size pieces, you can pre-fry the chicken if your
choose or just put it in the boiling water (make sure your chicken is completely cooked
before eating!!
2. Put the chicken into a large pot with the vegetables, water and soup base.
3. Bring the e mixture to a boil, decrease heat, cover and simmer for 30 minutes.
4. Skim fat off the soup. Check chicken to make sure it is cooked all the way through.
5. Remove chicken pieces when done and allow to cool.
6. Add the noodles to the boiling liquid and simmer until they are tender.
7. Test the flavor of the soup. Add additional OXO if needed for flavoring, add dill, salt and
pepper.
Lab # 2: ​Choose a recipe that uses a dry-heat method for vegetables or fruits. ​Examples:​ baking,
sautéing, broiling, and stir-frying. ​Recipe options: ​Cauliflower Pizza, Roasted Brussel Sprouts

Lab Evaluation Self Teacher Eval

Evaluation
Lab date: __________________________________
Recipe Name: ______________________________
Group members present on day of lab: ___________________________
Describe your product – and rate

Appearance

Colors

Flavors

Shapes

Textures

Temperatures

Presentation

Preparation

Skill/level of difficulty/time to prepare

Availability of tools and equipment

Flavor and Aroma

Cost

Nutritional Value

Lab 2 Questions:
1. Does your product meet ​all​ the quality standards and what are the quality standards for
Dry Heat cooking of vegetables? ______ Determine why or why not your product
meet/did not meet all the quality standards.
______________________________________________________________________
______________________________________________________________________
______________________________________________________________________
______________________________________________________________________
2. Why are fewer nutrients lost in dry cooking compared to moist cooking?
_____________________________________________________________________
3. Why should adding oil during cooking be a consideration when deciding which cooking
method to use? ________________________________________________________
4. What is the difference between frying and stir-fry?
______________________________________________________________________
Lab 2: Cauliflower Pizza Crust 
 
Recipe By:A​ lli Shircliff 
"You will never guess this rich, grain-free pizza crust is 
made with cauliflower instead of flour. Serve with your 
favorite sauce and toppings." 

Ingredients 
● 1/4 head (65 mL) cauliflower, coarsely chopped 
● 1/4 cup (65 mL) shredded cheese 
● 2 tablespoons (30 mL) chopped fresh parsley 
  
● 1/2 egg ​(break egg, mix, share half with another group) 
● 1/2 teaspoon (2.5 mL) chopped garlic / 1 clove 
● salt and ground black pepper to taste 

Directions 
1. Read recipe together as a group. ​This recipe has many separate tasks and needs
to be completed efficiently or you will not finish in one class block!
2. Divide cooking tasks evening.
3. Divide cleaning tasks evenly.
4. Preheat an oven to 450 degrees F (230 degrees C).
5. Line a baking sheet with parchment paper or a silicon mat.
6. Wash and cut cauliflower.
7. Use a food processor; pulse until all the cauliflower is shredded.
8. Place a steamer insert into a saucepan and fill with water to just below the bottom of the
steamer.
9. Bring water to a boil.
10. Add cauliflower, cover, and steam until tender, about 10 minutes.
11. Transfer cauliflower to a large bowl and refrigerate, stirring occasionally, until cooled,
about 8 minutes.
12. Add and mix in cheese blend, parsley, egg, garlic, salt, and pepper to cauliflower until
evenly incorporated.
13. Pour mixture onto the prepared baking sheet; press and shape into a pizza crust (you
may need to use a second piece of parchment paper to press with, if you do, remove
after pressing and do not bake with both pieces of parchment paper).
14. Bake in the preheated oven until lightly browned, about 15 minutes.
15. Prepare pizza toppings: tomato sauce, shred cheese, wash & cut vegetables and meat.
16. Add pizza toppings and broil, about 5 minutes (you will know it is done if the cheese is
melted to your preference) *keep an eye on this as broiling can burn your pizza if left
unattended too long!
 
Lab 2: Recipe 2 
Maple-Roasted Brussels Sprouts with Apples and Cranberries 
Recipe By:J​ ulieA

Ingredients
1/2 pound Brussels sprouts
1/2 large Granny Smith apple - peeled, cored, and diced
30 mL olive oil
15 mL maple syrup

5 mL balsamic vinegar
salt and ground black pepper to taste
30 mL dried cranberries, or more to taste
30 mL roasted salted walnuts
(check with group to make sure no one is ALLERGIC!!)

Directions
1. Preheat oven to 375 degrees F (190 degrees C).
2. Combine Brussels sprouts and apple in a large bowl.
3. Whisk together olive oil, maple syrup, and balsamic vinegar in a small bowl and pour
over Brussels sprouts-apple mixture.
4. Toss until well combined and distribute in one layer on a baking sheet.
5. Season with salt and pepper.
6. Roast in the preheated oven until Brussels sprouts are tender and browned, 10 to 15
minutes, turning them after about 6 minutes.
7. Toss with cranberries and walnuts.
Lab # 3: ​Choose a recipe that involves a variety of different cutting techniques.
​Examples: ​chopped, minced, diced, julienne, and grated. ​Consider: ​salads and platters.

Lab 3 Evaluation Self Teacher Eval

Evaluation
Lab date: __________________________________
Recipe Name: ______________________________
Group members present on day of lab: ___________________________
Describe your product – and rate

Appearance

Colors

Flavors

Shapes

Textures

Temperatures

Presentation

Preparation

Skill/level of difficulty/time to prepare

Availability of tools and equipment

Flavor and Aroma

Cost

Nutritional Value

Lab 3 Questions:
1. Does your product meet ​all​ the quality standards? ______ Determine why or why not
your product meet/did not meet all the quality standards.
______________________________________________________________________
______________________________________________________________________
______________________________________________________________________
______________________________________________________________________

2. What different cutting techniques did you incorporate into your lab?
Draw and describe at least three of the cutting techniques you used below:
Lab 3 Recipe: Tabbouleh
Tabbouleh (pronounced tah-BOO-luh) is a traditional Lebanese salad whose green comes from parsley and green 
onions. Great as a side with grilled meats or served with crisp bread.

Ingredients
50 mL Couscous
50 mL boiling water, to cover

125 mL Finely chopped fresh parsley

62.5 mL Finely chopped cucumber (with peel)
½ Finely chopped tomato
30 mL Finely chopped red pepper
1 Finely chopped green onion
1 Finely chopped radish
2 Sprigs fresh mint leaves

DRESSING
30 mL Lemon juice
8 mL Olive oil
1 mL Salt
1 mL Cumin

Directions:
1. Measure couscous into small bowl.
2. Add boiling water.
3. Stir
4. Chill until ready to mix with other ingredients.
5. Wash and finely cut next 7 ingredients.
6. Put next 7 ingredients into medium bowl.
7. Toss with two spoons or tongs.

Dressing Directions:
1. Combine lemon juice, olive oil and salt in small cup.
2. Drizzle over parsley mixture.
3. Add the cooled couscous.
4. Toss until coated.

Reprinted from Whole Grain Recipes © Company's Coming Publishing Limited

For more great recipes, visit ​www.companyscoming.com​ Modified January 28, 2019
Lab # 4 ​Choose a recipe using a current technology. E ​ xamples: s​ piralizing noodles,
microwaving, dehydrating, or using an Insta-Pot. (Spiralize vegetables, steaming vegetables
in the microwave, or dehydrating fruit). We only have 1 dehydrator and you will have to come
to class early and another time later in the day to monitor your dehydrated food).

Lab 4 Evaluation Self Teacher Eval

Evaluation
Lab date: __________________________________
Recipe Name: ______________________________
Group members present on day of lab: ___________________________
Describe your product – and rate

Appearance

Colors

Flavors

Shapes

Textures

Temperatures

Presentation

Preparation

Skill/level of difficulty/time to prepare

Availability of tools and equipment

Flavor and Aroma

Cost

Nutritional Value

Lab 4 Questions:
1. Does your product meet ​all​ the quality standards? ______ Determine why or why not your
product meet/did not meet all the quality standards.
____________________________________________________________________________
____________________________________________________________________________
2. Why are fewer nutrients lost when vegetables or fruits are cooked in the microwave as opposed
to moist heat cooking?
____________________________________________________________________________
____________________________________________________________________________
3. How does microwave energy cook food?
____________________________________________________________________________
____________________________________________________________________________
4. What are some specific safety measures you need to consider when using an InstaPot?
____________________________________________________________________________
____________________________________________________________________________
Lab 4 Recipes 
Recipe 1: Zucchini Noodles with Simple Bolognese Sauce 
INGREDIENTS

For the Zoodles:

● 1 medium zucchini, spiralized

● 1 Tbsp olive oil
● 1 clove garlic, minced

For the Bolognese Sauce:

● 1 Tsp olive oil

● 1/4 onion, chopped
● 1/2 stalk celery, chopped
● 1 cloves garlic, minced
● 1/2 lb. ground beef (mixed with italian sausage meat if possible)
● 1/2 (28 oz) can crushed tomatoes
● 1/2 (6 oz) can tomato paste
● 1/4 cup dry red wine
● 1/2 tsp. dried oregano
● 1/2 tsp. dried basil
● 1/4 tsp. salt
● ¼ tsp. black pepper
● 1 bay leaves

INSTRUCTIONS
Zoodles
1. Spiralize your zucchini and set aside on paper towels so that any excess water is soaked up. Feel
free to sprinkle with a little salt to help with this.
Sauce
2. Drizzle olive oil in a large saucepan over medium-high heat and saute onion, celery and garlic until
fragrant, about 3 minutes.
3. Add ground beef and cook until crumbled and brown, draining excess liquid as necessary.
4. Add remaining ingredients and bring to a boil then reduce heat and simmer for about 30 minutes.
Zoodles
5. For the zoodles, drizzle olive oil in a large skillet over medium-high heat and saute garlic until
fragrant. Add zucchini noodles and cook for about 1 to 2 minutes until tender. *If you didn't already
add salt while the water was getting soaked up feel free to sprinkle a little on them now for flavor.
Zoodles with Sauce
6. Top zucchini noodles with the bolognese sauce, serve and enjoy!
 Lab 4​ If we have an Insta-Pot R​ ecipe 2: Instant Pot Applesauce​ ​Author: Lauren Allen
Ingredients
○ 2 large Granny Smith/Golden Delicious apples, peeled, cored and roughly chopped
○ 1/4 cup water
○ 1 Teaspoon fresh lemon juice (from about 1/2 a lemon)
○ 1/2 teaspoon ground cinnamon

Instructions

1. Peel and core apples.

2. Add water, lemon juice and cinnamon to instant pot and stir to combine. Add apples and toss tomix.
3. Secure lid and cook on manual (high pressure) for 8 minutes. Do a controlled quick venting release or
allow the pressure to naturally release.
4. Mash the apple mixture a few times with a potato masher, if desired. (If you like a smoother texture you
could pulse it in the blender.)
5. Transfer contents to a bowl and allow to cool completely. Stir in more cinnamon, if desired, totaste.
6. Enjoy warm or cold. Store in the fridge for up to 7-10 days.

Lab 4 Recipe 3: INSTANT POT BUTTERNUT SQUASH SOUP 

INGREDIENTS:

1 cup of water with 15 mL vegetable bouillon

2 cloves garlic, peeled and minced
1/2 carrot, peeled and diced
1/2 Granny Smith apple, cored and diced
1/2 medium (uncooked) butternut squash*, peeled, seeded and diced
1 sprig fresh sage
1/2 white onion, diced
1/4 teaspoon salt, or more to taste
1/4 teaspoon freshly-ground black pepper, or more to taste
Dash of cayenne, or more to taste
Pinch of ground cinnamon and nutmeg
1/4 cup canned (unsweetened) coconut milk

Directions
1. Add water and vegetable bouillon, garlic, carrot, apple, butternut squash, sage, onion, salt, pepper,
cayenne, cinnamon and nutmeg to an Instant Pot pressure cooker. Toss to combine. Close lid
securely and set vent to “Sealing”.
2. Press “Manual”, then press “Pressure” until the light on “High Pressure” lights up, then adjust the +/-
buttons until time reads 8 minutes. Cook. Then very carefully, turn the vent to “Venting” for quick
release, and wait until all of the steam has released and the valve has dropped. Do not remove the
lid until teacher is beside you and says you can remove the lid.
3. Remove and discard the sage. Stir in the coconut milk.
4. Use an immersion blender to puree the soup until smooth. (Or you can transfer the soup in two
batches into a traditional blender, and puree until smooth, being very careful when working with the
hot liquid.) Taste, and season with additional salt, pepper and cayenne if needed.
5. Serve warm, with optional garnishes if desired.
Lab 4 Recipe 4 ​Fruit Leather Recipe in a Food Dehydrator
If you have permission to do this and are willing to commit to
extra time. Also we only have 1 Dehydrator.
https://www.theblackpeppercorn.com/2017/05/how-to-make-fruit-leather/

Homemade fruit roll ups recipe with instructions for a food

dehydrator. Great for raspberries, apples, mangos,
blueberries, strawberries and more! Uses just a few
ingredients - fruit, a little sugar and lemon juice.

Author Steve Cylka

Ingredients
● 2 cups fresh fruit (raspberries, strawberries, blueberries,
● 3 tbsp white sugar
● 1/2 lemon, juiced

Instructions
1. Blend the fruit, sugar and lemon juice until well blended and smooth.
2. If desired, line the food dehydrator fruit tray with parchment paper.
3. Spread the fruit mixture evenly across the fruit dehydrator tray.
4. Put on the lid and set the food dehydrator to 140F (60C).
5. The dehydrating time varies depending on the fruit and can be anywhere from 4-12
hours.
6. It is done when the fruit is leather and no longer sticky to the touch.
7. Cut into individual portions and roll up in parchment paper.
8. Store in the fridge in an airtight container. You can also keep them in the fridge if you
make multiple batches.
Lab # 5 ​ Choose a recipe from a specific country and make an ethnic vegetable or fruit dish.

Lab 5 Evaluation Self Teacher Eval

Evaluation
Lab date: __________________________________
Recipe Name: ______________________________
Group members present on day of lab: ___________________________
Describe your product – and rate

Appearance

Colors

Flavors

Shapes

Textures

Temperatures

Presentation

Preparation

Skill/level of difficulty/time to prepare

Availability of tools and equipment

Flavor and Aroma

Cost

Nutritional Value

Lab 5 Questions:
1. Does your product meet ​all​ the quality standards? ______ Determine why or why not your
product meet/did not meet all the quality standards.
____________________________________________________________________________
____________________________________________________________________________
2. What country of origin is your recipe from?
____________________________________________________________________________

3. What specific skills / techniques did you need to use to make this recipe?
____________________________________________________________________________
____________________________________________________________________________
4. Are there words within the recipe that are specific to the country of origin?
____________________________________________________________________________
____________________________________________________________________________
5. What other recipes would you have liked to make or what country besides Canada do you like
the most food from?
____________________________________________________________________________
____________________________________________________________________________
Lab 5 Ethnic Recipes (Greek Salad or Mulligatawny Soup) 
 
Recipe 1 Part 1: ​Absolutely Fabulous Greek Dressing By:DANIELLE M.

Ingredients
● 50 mL olive oil
● 1 clove fresh minced garlic
● 2.5 mL dried oregano
● 2.5 mL dried basil
● 2.5 mL pepper
● 1 mL dill (optional)

● 2.5 mL salt
● 2.5 mL onion powder
● 2.5 mL Dijon-style mustard
● 65 mL red wine vinegar

Directions
1. In a very large container, whisk together the olive oil, garlic powder, oregano, basil, pepper, salt,
onion powder, and Dijon-style mustard.
2. Pour in the vinegar, and mix vigorously until well blended.
3. Store tightly covered at room temperature.

Recipe 1 Part 2: Easy Greek Salad

Tip from a mom: to take some of the bite away from the onions, after you chop them, soak them in a
little vinegar or lemon juice.

Ingredients

1 large plum tomatoes, seeded, coarsely chopped

½ cucumber, peeled, seeded, coarsely chopped
¼ red onion, peeled, chopped
¼ bell pepper, seeded, coarsely chopped
⅛ cup pitted black olives (preferably brine-cured), coarsely chopped
⅛ cup crumbled feta cheese

Directions

1. Combine Combine the tomatoes, cucumber, onion, bell pepper, olives in a bowl.
2. Toss with dressing.
3. Sprinkle feta cheese over and serve.
Recipe choice 2: Mulligatawny Soup
"The name Mulligatawny means 'pepper water', and curry
is the particular ingredient that gives this incredible soup
such a delicious flavor...so I'm told. This old recipe was
given to me long ago." R ​ ecipe By:L​ ise P.

Ingredients
● ¼ chopped onion
● 1 stalks celery, chopped
● 1 carrot, diced
● 40 mL butter
● 15 mL all-purpose flour
● 10 mL curry powder
● 400 mL water with 10 mL chicken bouillon powder

● 40 mL white rice
● ½ skinless, boneless chicken breast half - cut into cubes
● salt to taste
● ground black pepper to taste
● ¼ cup heavy cream, heated (microwave 30-45 seconds) (add last!)

Directions
1. Dice onions, celery, carrot.
2. Saute onions, celery, carrot, and butter in a large soup pot.
3. Add flour and curry, and cook 5 more minutes.
4. Add chicken stock, mix well, and bring to a boil.
5. Simmer about 15 minutes
6. Add apple, rice, chicken, salt, pepper, and (thyme-optional).
7. Simmer 15-20 minutes, or until rice is done.
8. When serving, add hot cream.