MSU SHEC PRESENTS
Cookbook the
Collaborative A STUDENT'S GUIDE to some of McMaster’s diverse palette
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TABLE OF CONTENTS OVERNIGHT OATS Provided by Mac Bread Bin
vegetarian includes meat
SWEET POTATO BURRITO Provided by Mac Bread Bin
MOUJADDERE Provided by The Armenian Students’ Association
BURANI BONJON
Provided by The Afghan Students’ Association
BAKED CHICKPEA BURGERS Provided by Mac Veggie Club
BLACK BEAN BURGERS
Provided by Mac Veggie Club
ALL LOCAL PASTA PRIMA VERA Provided by Mac Farmstand
STUFFED SPAGHETTI SQUASH Provided by Mac Farmstand
SICILIAN TOMATO SAUCE Provided by McMaster’s Italian Culture Club
VANILLE KIPFERL
Provided by McMaster’s German Culture Club
CHICKEN REZALA CURRY Provided by The Bangladeshi Student Association
JERK CHICKEN
Provided by McMaster Association of West Indian Students
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4 5 6 7 8 9 10 11 12 13 14 15
The following recipes were compiled from various MSU services and clubs with the goal of inspiring McMaster students to discover new healthy recipes. Whether you are looking for additional ways to get nutritious ingredients into your cooking or just a fun procrastination activity, we hope that this cookbook introduces you to new flavours you may not have otherwise explored. A huge thank you to everyone at SHEC involved, the various MSU services and clubs that took the time to participate, and Sarah Mae Conrad for her incredible work in formatting this book. We acknowledge that this cookbook does not represent all McMaster students’ cultures and diets, but we hope that this cookbook can be a starting platform for unique representative cookbooks to come in the future. We would also like to recognize that, though we encouraged those providing recipes to adhere to dietary restrictions, the cookbook has been created with the intention of keeping these recipes authentic to the clubs and cultures that they represent and so may not be suitable for all diets.
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OVERNIGHT OATS Provided by Mac Bread Bin
½ cup rolled oats
1. Combine all the ingredients in a jar.
1 tbsp chia seeds
2. Stir ingredients.
½ cup yogurt 1 tbsp honey or maple syrup
3. Refrigerate overnight. Add more milk in the morning for a thinner consistency if desired.
½ almond milk (or regular milk) ¼ cup of frozen berries
FLEXIBLE & EASY Feel free to adjust and experiment with the ingredients, add different toppings, and have fun with it.
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Sweet Potato Burrito Provided by Mac Bread Bin
Makes 6 servings 6 whole wheat tortillas 3 medium sweet potatoes
1. Cook sweet potatoes by piercing each with a fork a few times and microwave on high for 4-5 minutes or until cooked through. 2. Remove sweet potato skins and mash with a fork in a bowl.
15oz black beans ¼ tsp cumin ¼ tsp chili powder
3. In a different bowl, mix black beans, cumin, and chili powder. 4. In a different bowl, beat eggs together and scramble on a pan over medium-low heat.
8 large eggs, or whites 1 avocado, diced ½ cup shredded cheese
5. Warm the tortillas so they are easier to roll and spread mashed sweet potato evenly on each. 6. Evenly distribute eggs, diced avocado, black beans, and shredded cheese on each tortilla.
cup salsa 7. Drizzle about a tablespoon of salsa in each. 8. Tuck ends of tortilla in and roll up burritos.
FREEZER FRIENDLY Wrap up in plastic wrap then foil and place in freezer. To defrost, remove plastic and foil and place in microwave for 2-3 min.
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MOUJADDERE Provided by The Armenian Students’ Association
Serves 6 1 cup cooked brown lentils, boiled with salt 1 onion cooked 2 cloves garlic minced, cooked with the onion
1. Puree the cooked lentils in a high-speed blender (optional). 2. Empty lentils into a medium saucepan. 3. Add the onion, garlic, cooked rice and olive oil. 4. Cook under medium heat until warmed through. 5. Remove from heat and transfer into a large bowl.
Âź cup cooked long grain brown rice 1 tbsp olive oil
6. Let it cool down and serve at room temperature or warmer.
salt and pepper to taste
TOPPINGS You can add a bit of olive oil and green onions on top if you like.
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Burani Bonjon
Provided by The Afghan Students’ Association
2 medium sized eggplants (or one large eggplant) 4-6 tsp vegetable or any cooking oil Salt to taste ½ can of diced tomatoes
1. Peel the eggplants and cut them into thin slices. 2. In a pan, heat the vegetable oil until it’s hot. Add the slices and fry them until they turn golden brown and they are still a bit firm. 3. Once all the slices are fried, set them aside. 4. In another pan, add 2-3 teaspoons of vegetable oil. Add garlic and saute until it is golden brown.
1 tsp coriander seeds ½ tsp ginger
5. Add tomatoes, salt, coriander seeds, ginger and any masala you like. Cook until the tomatoes become soft. The sauce is now ready.
4 cloves of garlic Plain yogurt 1 tsp masala (or more to taste) Dried mint for garnish Naan
6. On a plate, add one layer of yogurt and one layer of the sauce. 7. Place the eggplant slices on top of the sauce and add another layer of the sauce and yogurt. 8. Add dried mint on the top. 9. Serve with naan.
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Baked Chickpea Burgers Provided by Mac Veggie Club
2 tbsp olive oil, divided 1 small onion, finely diced 1 carrot, peeled and chunked
1. Preheat oven to 400°F . 2. Heat 1 tablespoon olive oil in a small saucepan over medium heat. Add onion and sauté, stirring occasionally, for 5 minutes until soft and translucent. Remove from heat and place in a large bowl.
2 cloves garlic ½ cup fresh parsley ½ cups chickpeas, rinsed and drained
3. In a food processor, blend carrot, garlic, parsley, and chickpeas until smooth. Add chickpea mixture to bowl with onions and mix to combine. Add bread crumbs, salt, coriander, and cumin, and mix until fully combined.
½ cup bread crumbs ½ teaspoon salt ¼ teaspoon coriander
4. Lightly grease a baking sheet. Form chickpea mixture into four patties about 3 inches across and 1/2-inch thick. Place on prepared baking sheet and use a pastry brush to brush patties with remaining 1 tablespoon olive oil.
¼ teaspoon cumin 5. Bake 15 to 20 minutes, or until beginning to turn golden brown.
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Black Bean Burgers Provided by Mac Veggie Club
BURGER 1 ¾ cups black beans, cooked and blended ¼ cup rolled oats, mixed ¼ cup roasted chickpeas, seasoned with cayenne, salt, and pepper 1 onion 2 pinches of salt 1 pinch of pepper 3 teaspoons paprika
TOPPINGS
1. Mix together burger ingredients. Shape into patties. 2. Fry on fairly high heat in cooking oil until you get a lovely brown color. 3. Bake in the oven at 300°F for about 5-10 minutes, for a little less juicy texture. For the roasted eggplant: Slice one eggplant into thin slices. Dip in olive oil and place on a oven-safe baking tray. Run in the oven at 300°F for about 15 minutes. For the red cabbage slaw: Shred one head of cabbage massaged in lemon, olive oil and salt, to taste. For the pickled red onion: Slice one red onion and massage in juice of one lemon. For the guacamole: Mash one avocado with the juice from half a lemon, 1/2 teaspoon minced garlic, and salt, to taste.
roasted eggplant red cabbage slaw pickled red onions guacamole
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Local Pasta Prima Vera
Provided by Mac Farmstand
3 Ontario carrots, peeled and cut into thin strips 2 Ontario medium zucchini or 1 large zucchini, cut into thin strips 1 Ontario onion, thinly sliced 1 Ontario yellow bell pepper, cut into thin strips 1 Ontario red bell pepper, cut into thin strips 1 Ontario eggplant, cubed 1/4 cup olive oil Kosher salt and freshly ground black pepper 1 pound farfalle (bowtie pasta) 15 Ontario cherry tomatoes, halved a handful of fresh Ontario basil, thinly sliced
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1. Preheat the oven to 450°F. 2. In a large bowl toss all of the vegetables with the oil, salt, and pepper to coat. Transfer vegetables (except the cherry tomatoes and basil) onto a baking sheet lined with foil and arrange evenly. Bake until the carrots are tender for about 20 minutes total. 3. Meanwhile, cook the pasta in a large pot of boiling salted water until cooked. 4. Drain, reserving 1 cup of the cooking liquid. 5. Toss the pasta with the vegetable mixtures in a large bowl to combine. Add in cherry tomatoes, basil and enough reserved cooking liquid to moisten. 6. Serve immediately.
Provided by Mac Farmstand
Stuffed Spaghetti Squash 2 medium sized Ontario spaghetti squash
1. Line two baking sheets with foil and preheat the oven to 375°F.
3 tablespoon of olive oil
2. Wash spaghetti squash and then slice off the stem at the top (if it is too hard to cut, try cutting a few slices in it and microwaving it for 5 minutes to help soften it). Cut each squash in half lengthwise and then use a spoon to scrap out the seeds and the darker yellow strands that the seeds are attached to.
1 (14.5 ounce) can black beans, drained and rinsed 1 large bell Ontario pepper, cored and sliced 1 large Ontario red onion, sliced 2 cups Ontario corn kernels, cooked 1 cup fresh Ontario cilantro, finely chopped 2 Ontario jalapenos, cored and sliced (optional) 6 Ontario green onions, sliced (optional) 1 teaspoon cumin Salt & pepper
COOKING VIDEO Watch students make this recipe in Bates Residence: bit.ly/farmstandsquash
3. Rub a little bit of olive oil on the inner edges of the squash and place each half face down on baking sheet. 4. Roast in oven for 30-45 minutes, depending on the size. You can test to see if it’s done by scraping the inside with a fork. Strands should come loose as you scrape all the way down to the flesh. 5. Prepare filling by warming one-tablespoon olive oil in a large pan over medium heat. Sauté the red onion for a few minutes and then add the peppers and jalapeno. Sprinkle with salt & pepper and cumin and cook to desired softness, around 6-8 minutes. 6. When the squash is done cooking, allow it to cool for a few minutes before handling. Scrape about 3/4 of the inside out onto a dish and then layer the filling inside (black beans and corn, peppers and onion, and cilantro). Top with the spaghetti squash and press down then add another layer of filling. 7. Sprinkle green onion on top and serve!
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Sicilian Tomato Sauce Provided by McMaster’s Italian Culture Club
1/4 cup olive oil 4 white onions, cut into thin rings 2 heads of garlic, peeled and sliced thinly 2 large cans of Italian tomatoes 1/3 cup sugar 3 tbsp tomato pasta A handful of fresh basil, thinly sliced 1 stick of cinnamon
1. Heat oil in a large saucepan over medium heat. Add the onions and garlic, salt well, and sauté for about 7 – 8 minutes, until the onion rings begin to lose their shape and soften. 2. Add the canned tomatoes (with their juices) and bring to a simmer. 3. Reduce the heat and maintain a slow simmer for about two hours, stirring frequently. 4. After two hours add the sugar, tomato paste and cinnamon. Stir well, and continue to simmer for about 50 minutes. 5. After 50 minutes add fresh basil and simmer for 10 more minutes. 6. Let the sauce cool a bit, then using a hand-held blender, puree until smooth. Serve over pasta.
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Vanille Kipferl Provided by McMaster’s German Culture Club
200g flour 50g cornstarch 200g butter 1 egg yolk 125 blanched & ground almonds 100g plus 200g sugar 2 tsp vanilla sugar
1. Work flour, cornstarch, butter (cut into pieces), egg yolk, ground almonds and 100g sugar into dough. 2. Wrap it in plastic and refrigerate it for 30 minutes. 3. Form little crescents and place on cookie sheets covered with parchment paper. Preheat oven to 400°F and bake for 12 minutes. 4. Mix vanilla sugar and 200g sugar and dip the warm crescents into the mixture.
Bangladeshi Chicken Rezala Curry Provided by The Bangladeshi Student Association
3 chicken leg quarters (this is the thigh-drumstick combination) OR 3 chicken breasts, whichever you prefer
2. Chop onions into small pieces.
1 tsp ginger paste
3. Put half a cup of oil into a pot, and add onions.
½ tsp garlic paste
4. Fry onions until soft, but not brown (about 10-15 minutes).
Pinch of red chili powder
5. Add the marinated chicken and stir into the onions and oil.
1 tbsp plain yogurt
6. Add salt (you may add more later as per taste).
½ tsp salt (add to taste)
7. Keep stirring until the juices start drying (about 10 minutes).
4-5 fresh green chilies
8. Then, turn the heat to low and add a few whole green chilies. The chilies will not add heat, but will release flavour. If you would like to make the curry spicier, cut the chilies in half lengthwise.
½ cup oil
1 tsp butter (optional)
1. Marinate chicken with ginger and garlic paste, red chili powder, and yogurt. Refrigerate for half an hour.
2 large onion
9. Cover the pot and let sit for approximately 15-20 minutes or until the chicken is fully cooked through. If you would like more gravy, you may add some water and let that sit for another 10 minutes. 10. Right before you take it off the stove to serve, you may optionally add 1 tsp of butter to add flavour.
WHAT TO SERVE WITH? Eat the chicken with rice, or try it with some paratha or naan (available in the frozen international foods section at grocery stores)
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Provided by McMaster Association of West Indian Students
JERK CHICKEN
2 tsp allspice 2 tbsp brown sugar
1. Combine all the spices, brown sugar, and oil in a small bowl. Preheat a skillet or grill to high heat.
½ tsp cumin ¼ tsp cloves ¼ tsp cinnamon
2. Rub the spice mixture over the chicken. You can layer the spice mixture on the chicken as thick or thin as you like - there should be enough to cover about 4 large chicken breasts or 1½ lbs.
1 tsp salt ½ tsp freshly ground black pepper
3. Place the spice-rubbed chicken breasts on the hot grill or skillet. Cook for about 4 minutes on each side, until the exterior is very deep, dark brown and the inside is no longer pink.
tsp cayenne pepper 1 tbsp canola oil
4. Remove from heat and let rest for 5-10 minutes to let the juices soak in before cutting.
1½ lbs boneless skinless chicken breasts (about 4 large chicken breasts)
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THANK YOU to our collaborative partners
Have suggestions for the next cookbook or made something from this one? Contact shec@msu.mcmaster.ca Tweet us or tag us on Facebook to show off your creations for staying healthy on a student budget!
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