Healthy Arts for Seniors - Cultural Cookbook by Scarborough Arts

老年健康艺术 H E A LT H Y A RT S F O R S E N I O RS

食谱 C U LT U R A L CO O K B O O K

老年健康艺术 H E A LT H Y A RT S F O R S E N I O RS

食谱

C U LT U R A L CO O K B O O K

Healthy Arts for Seniors © 2020 by Scarborough Arts All recipes and stories are herein copyright © 2020 by their respective creators and authors. No part of this book may be reproduced, downloaded, or used in any form or by any electronic or mechanical means without the prior written permission of the publisher. Books may be purchased by contacting the publisher, Scarborough Arts, at 416-698-7322 or by emailing hello@scarborougharts.com. ISBN 978-1-9992909-0-0 Front cover image: Steam Dessert, Photograph by Elaine Chan-Dow. Cover and interior layout by Fallon Simard and Kali Banner. Translations by Nancy Li. Published by Scarborough Arts 1859 Kingston Road, Scarborough, ON M1N 1T3 www.scarborougharts.com Charitable # 1236 89704 RR0001 This book was made possible by the generous support of the Government of Canada’s New Horizons for Seniors Program, The Ontario Arts Council and The City of Toronto Special thanks to our program partners Agincourt Community Services Association (ACSA) and Chester Le Community Corner.

OTHER PUBLICATIONS BY SCARBOROUGH ARTS Scarborough Seniors Write Anthology BIG ART BOOK Reflections Moments Healthy Arts for Seniors

目录 TA B L E O F C O N T E N T S

前言合影凉拌麻辣鸡丝

(食谱由税丕莲提供)

紫薯玫瑰糕

(食谱由蔡风荣提供)

金秋南瓜盅

Forward

Healthy Arts for Seniors Group Photo

Spicy Hot Shredded Chicken (Recipe provided by Shui, Pi Lian)

Purple Sweet Potato Rose Cake (Recipe provided by Cai, Feng Rong)

(食谱由曹彦芳提供)

Pumpkin Cake (Recipe provided by Cao, Yan Fang)

红枣银耳羹

White Fungus Soup (Recipe provided by Cao, Yan Fang)

(食谱由曹彦芳提供)

糖醋排骨

(食谱由廖月仙提供)

红烧肉

Sweet and Sour Ribs (Recipe provided by Liao, Yue Xian) Braised Pork (Recipe provided by Song, Shen Lan)

(食谱由宋慎兰提供)

西米盞

(材料)

油条

(食谱由曹彦芳提供)

Steam Desserts (Recipe provided by Richard and Shuet Ping Lo) Fritters (Recipe provided by Cao, Yan Fang)

向前预订我于2018年开始与HAFS项目的参加者们合作，担任项目协调员和摄影指导。随后士嘉堡艺术中心（Scarborough Arts）要我协助另一个HAFS项目，这次是联合制作一本带照片的烹饪书，而且能与许多原先的参与者再次相见，我为此感到兴奋。在HAFS项目中，作为摄影教育工作者，我的工作重点是55岁以上的参与者们。 HAFS的参与者们有高度的承诺，好奇心和热情，常常反映出他们对艺术的深刻理解和欣赏，而这种欣赏和理解植根于对持续学习和自我表达的渴望。

您所看到的精美插图是项目参与者们与多伦多食品摄影师Elaine Chan-Dow的合作结晶。在三次课程中，Elaine为参加者们教授了食物最佳拍摄的技巧，这使参加者们大为振奋。作为项目协调员，我的重点是在社区中心的厨房里准备食材，以供拍摄照片。每次课都包括展示和讲述本周要拍摄的菜肴，然后是Elaine制作专业的食物造型。参与者们急切地轮流拍摄刚准备好的菜肴。想象一下集体烹饪的乐趣: 带好发网和围裙，准备好菜，筷子和其他装饰品作最后的润色！

2018年的项目由10个系列讲座组成。探索了健康，讲故事和艺术之间的联系，由此产生出一本由长者撰写的短篇小说和摄影照片组成的文集。对于这个项目，我们的目标是利用新学到的写作，摄影和讲故事技能，制作一本以传统中餐为特色的带照片的烹饪书。因为我们所有的参与者（除一位）都是讲普通话的新移民，所以您在这里找到的所有食谱都非常传统有的是复杂的中式菜。所有的食谱都是由这些长者精心准备的。参加者先分成小组，确定各种熟悉的菜肴，然后认真考虑精确数量，配料的实用性以及如何使新手学会子做这些菜。您还将看到每个参与者对他们在中国就喜欢做，现在在加拿大仍然为其家人和孙子们做的菜肴的简单介绍。

您看到的食谱提供了多种多样的中式烹饪美食，由参与者们精心准备而成。从传统的炒菜到更复杂的蒸甜品，您将在这里找到一款快速的周五晚餐或者一道秘传的菜，从中学到的中餐知识将为您的朋友留下深刻的印象。通过这本美妙的烹饪小书，希望与您分享与他人一起烹饪，尝试新调料，与新老朋友共享新菜的乐趣。呈现给您的这些食谱非常注重细节，并伴随着回忆，家庭和团体所带来的无限的乐趣。 Diana Nazareth Healthy Arts for Seniors Coordinator 长者健康艺术协调员

FOREWORD I first began working with HAFS participants in 2018 as a program coordinator and photography instructor. When Scarborough Arts asked me to facilitate another HAFS project, this time with the objective of collaborating on a photo cookbook, I was thrilled at the prospect to reconnect with many of the same participants. Working with HAFS participants has been a highlight of my work as a photography educator to adults 55 and over. HAFS participants bring a high level of commitment, curiosity and enthusiasm to the program that often reflect their deep level of appreciation for the arts, one that is rooted in the desire for continued learning and self-expression. In 2018, the program consisted of a series of 10 workshops exploring the connections between health, storytelling and the arts which resulted in an anthology featuring short stories written by and photographs taken by the seniors. For this project, our goal was to build upon our new literal and visual storytelling skills to create a photo cookbook featuring traditional Chinese food. Because all of our participants, with the exception of one, are primarily Mandarin-speaking newcomers, all of the recipes you find here are dishes inspired by rich tradition and sometimes complicated techniques of Chinese cuisine. All the recipes were carefully prepared by the seniors. Working in small groups, participants first decided on a variety of familiar dishes, then mulled over precise measurements, availability of ingredients, and how to best make the recipes accessible to the Chinese neophyte. You’ll also find brief descriptions of each participant’s connection to the dishes that they’ve enjoyed preparing in China as well as those many of them still prepare for their families and grandchildren now in Canada.

The beautiful illustrations you find here are a collaboration between the participants and Toronto-based food and product photographer Elaine Chan-Dow. Over three sessions, Elaine thrilled participants with her tips and techniques on how to best photograph food for a cook book. A highlight for me as program coordinator, included making the recipes in the community centre’s kitchen in preparation for the photo shoots. Each of these sessions included a show and tell of the dishes being photographed that week, followed by Elaine’s professional food styling, and participants eagerly taking turns photographing dishes they had just prepared. Imagine the excitement and flurry of collective cooking at its best, with hairnets in place,aprons ad justed, dishes prepped, and chopsticks and garnishes on stand by for the final touches! The recipes you find here provide a gastronomically-diverse selection of Chinese cookery as prepared many times over by our participants. From a traditional stir fry to a more complex steamed dessert, you’ll find a recipe here for a quick Friday night meal or a more esoteric dish that will impress your friends with your knowledge of Chinese food. With this sweet little cookbook we hope you join us in the communal spirit of cooking with others, experimenting with new ingredients, and sharing new dishes with friends old and new. These recipes here have been presented to you with the great attention to detail, and the immense joy that accompanies the sharing of recipes rooted in memory, family and community. Diana Nazareth Healthy Arts for Seniors Coordinator

HEALTHY ARTS FOR SENIORS

合影

Healthy Arts for Seniors Group Photo

First row seated from left: Nancy Li, Diana Nazareth, Elaine Chan-Dow, Emily Peltier, Feng Rong Cai Back row standing from left: Hector King, Guo An Luan, Yuexian Liao, Ying Hua Xing, Dunqing Zhang, Shuet Ping, Yan Fen Cao, Shen Lan Song, Anna Yang, Guizheng Li, and Anna Gao

凉拌麻辣鸡丝

S p i c y H o t S h re d d e d C h i cke n

食谱由税丕莲提供 Re c i p e p rov i d e d by S h u i , Pi Li a n

凉拌麻辣鸡丝 S p i c y H o t S h re d d e d C h i cke n 食材 Ingredients

鸡胸肉：500 克 500 g chicken breast 老姜： 10 片 10 slices of ginger 芝麻酱： 10克 10 g sesame paste 盐：适量 a pinch of salt 白糖：5克 5 g sugar

生抽 (酱油)：60 毫克 60 mg soy sauce 花椒粉：适量 A pinch of pepper powder 葱白：10 克 10g sesame oil 芝麻油：10 克 10g scallions 干红辣椒：150 克 150 g dried red chilli 玉米油： 150 克 150 g corn oil 青，红，黄辣椒: 各一个 1 green, red, and yellow bell pepper each 香菜：少许 a pinch of coriander 胡萝卜: 1 个 1 carrot

凉拌麻辣鸡丝 | SPICY HOT SHREDDED CHICKEN

做法 Directions

邢英华 X I N G,

Y I N G H UA

1. Put the chicken breast and ginger slices to the pot

我来自中国江苏苏州。来加拿大后，我常常参加朋友聚会。我的朋友税丕莲常常带

锅，大火煮开后，文火10 分

with cold water. High heat until the water boiled

凉拌麻辣鸡丝。我很喜欢吃。这次有机会跟税丕莲一起做这道菜，我感到很幸运也

钟，出锅。入冷开水中（加

then simmer for 10 minutes over low heat. Take out

冰更好），凉后备用。

the chicken breast and ginger slices and put into a

container with cold water. Set aside.

鸡胸肉+姜片冷水入

玉米油烧开后，倒入切

碎的干红辣椒上，做成红油备

2. Heat the corn oil to hot, then pour the oil into a

用。

bowl with chopped dried red chili to make chili oil

葱白切成丝，鸡胸肉手

source. Set aside.

很高兴。 I am from Suzhou, Jiangsu province, China. After coming to Canada, I often go to friends’ gatherings and met Shui, Pi Lian there. Shui often cooks Spicy Hot Shredded Chicken and brings it to our gatherings. I love it so much. I am very glad to have an opportunity to learn to cook it from her in the cooking classes.

税丕莲 S H U I ,

生于四川省泸州市，自幼常与父亲去泸州市玩。18 岁那年，有一天，同父亲去饭馆吃饭，点了一道凉拌麻辣鸡丝。觉得特别好吃。后来，父亲就学做这道菜，我也跟父亲学

撕成肉丝装盘。

3. Shred the cooked chicken breast by hand and put it

into a plate. Lay the shredded scallions on the top.

I was born in Luzhou, Sichuan province, China. I often went to downtown of Luzhou city with

+花椒粉+芝麻油+红椒油配

4. Mix the sesame paste, sugar, soy sauce, salt,

my father since my childhood. When I was 18 years old, one day my father and I went to

成调料备用，浇在鸡上。

pepper powder, sesame oil, chili oil source together.

Pour it over the shredded chicken.

芝麻酱+白糖+酱油+盐

青，红，黄辣椒，胡萝

卜切成花样装饰美化。

5. Cut the green, red, yellow bell pepper and carrot

特色：色香味美，鸡丝细

into pieces to decorate the plate nicely. Serve.

嫩，原料便宜，制作简单。

Features: This dish has a pleasant presentation, aroma and tastes. The ingredients are inexpensive, and it is easy to cook.

会了做这道菜。我经常为家人和朋友做这道菜。

a restaurant. We ordered a Spicy Hot Shredded Chicken. We felt it particularly tasty. Later, my father learnt to cook it himself and I learned from my father. Now I always cook it for my family and friends, and everyone loves it.

陈运发 CH E N ,

Y U N FA

生于重庆市。结婚后，太太常常在家做这道菜。我也喜欢这道菜了。我也常在家做凉拌麻辣鸡丝。 I was born in Chongqing, China. After I married with my wife, she always cooks Spicy Hot Shredded Chicken at home. I loved it so much that I decided to learn to cook it myself. I often make it at home for my family.

PI L I A N

紫薯玫瑰糕

P u r p l e S we e t Po ta to Ro s e C a ke

食谱由蔡风荣提供 Re c i p e p rov i d e d by C a i , F e n g Ro n g

紫薯玫瑰糕 P u r p l e S we e t Po ta to Ro s e C a ke 食材 Ingredients

紫薯，面粉，白糖，酵母，小苏打

紫薯玫瑰糕 | PURPLE SWEET POTATO ROSE CAKE

purple sweet potatoes, flour, sugar, yeast, baking soda

紫薯玫瑰糕 | P u r p l e S we e t Po ta to Ro s e C a ke

做法 Directions

蔡风荣 C a i ,

F e n g Ro n g

我童年生活在农村。有时跟父母到地里种地。春天种了小麦，秋天收获了。磨成面粉， 1.

紫薯蒸熟, 放凉备用。

1. Steam the purple sweet potatoes until soft, take it out and let cool. Set aside.

2. Mix the steamed purple sweet potatoes

母，糖和小苏打）。

and flour well, then add water, sugar, baking

擀成饺子皮大小的片，

放入蒸锅蒸15 分钟。

出锅，享用。

planted in Spring and harvested in fall. We ground wheat into flour and made variety of pasta such as dumplings, steamed buns, noodles, steamed stuffed buns, and wontons. We also grew sweet potatoes, but we did not have purple sweet potatoes then. We just

fermenting.

started growing purple sweet potatoes a few years ago. The yield of the purple sweet potatoes is very low, but their nutritive value is very high. Both sweet potatoes and purple sweet potatoes are healthy foods. They are good for our health.

3. Turn dough out onto a well-floured surface and knead. Take a bit of dough, shape it into

I grew up in countryside. Sometimes, I worked in the fields with my parents. Wheat was

soda, and yeast accordingly. Set aside for

每5片为一个花，做成两朵玫瑰花。

家里还种红薯，但是没有紫薯。最近几年也种了紫薯。紫薯的产量很低，但是营养价值很高。红薯和紫薯都是健康食品，多食对身体有益。

紫薯和面粉和在一起发

酵（根据食材放适量的水，酵

可以做成各种各样的面食如：饺子，馒头，包子，面条，馄饨等等。

a small ball and roll it flat like a dumpling

张敦平 Z H A N G,

D U N PI N G

我来自中国山西太原市，来加拿大已经三年了。非常高兴参加了这期烹饪摄影学习

wrapper with a roller. Use 5 wrappers to make

班。

a rose flower.

民以食为天。世界上任何一个国家都有传统的饮食文化。在参与烹饪过程中，学习了各个地区的不同饮食。学员们用精湛的手艺将食物做成一件件精美的艺术品。而且注

4. Steam for 15 minutes.

重色香味。给人以美的享受。 I am from Taiyuan, Shanxi province, China. I have been in Canada for three years. I am so glad that I could attend the Senior Cooking and Photographing program. As the saying

5. Take out and serve.

goes ，Bread is the stall of life. Any country has its own traditional food culture. In the cooking classes, I have learnt how to cook dishes from different regions. The students use their exquisite skills to cook foods into amazing artworks which are good in presentation, aroma and tastes. It gives me an artistic enjoyment.

金秋南瓜盅

P u mp k i n C a ke

食谱由曹彦芳提供 Re c i p e p rov i d e d by C a o, Ya n F a n g

金秋南瓜盅 P u mp k i n C a ke 食材 Ingredients

南瓜: 250 克糯米粉: 150 克豆沙: 200 克

金秋南瓜盅 | PUMPKIN CAKE

250 g pumpkin 150 g glutinous rice flour 200 g sweetened bean paste

枸杞: 少许

a few goji berries

白糖: 少许

a little bit of sugar

金秋南瓜盅 | PUMPKIN CAKE

做法 Directions

1. 蒸南瓜：南瓜切片上锅蒸熟，

1. Steam the pumpkin till it is soft, then take out

压成泥，加适量糖，拌匀。

and mash it. Add sugar and mix well. Set aside.

2. 和面团：加糯米粉和成软硬适

2. Mix glutinous rice flour with the mashed

中的面团。

pumpkin well and knead a dough.

3. 包豆沙馅，揪成小剂子，包上

3. Press dough out to small wrappers. Place 1

豆沙馅。

portion of bean paste filling in the center of a

4. 压花纹，用牙签压成花纹，上

wrapper. Lift the corners together and press to

面放一个枸杞。

seal.

5. 水开,上锅蒸，小火蒸8分钟左

4. Make a pattern with a toothpick, then put a

右。

goji berry on the top of the cake.

6. 出锅，享用。

5. Steam the cakes over low heat for 8 minutes. 6. Take out, serve hot.

南瓜富含胡萝卜素和维生素C，

Pumpkin is rich in carotene and vitamin C,

还有丰富的膳食纤维和其他营养

dietary fiber and other nutrients. The Pumpkin

成分。今天给大家分享的南瓜盅

Cake we shared with you today is a snack with a

外形小巧可爱，色泽鲜亮诱人，

lovely shape, bright color and delicious tastes.

口感香糯，是一款非常美味的小点心。

红枣银耳羹 W h i te F u n g u s S o u p

w i th Ro ck S u g a r a n d Re d D a te

食谱由曹彦芳提供 Re c i p e p rov i d e d by C a o, Ya n F a n g

红枣银耳羹 W h i te F u n g u s S o u p

w i th Ro ck S u g a r a n d Re d D a te

食材 Ingredients

银耳，一大朵

红枣银耳羹 | White Fungus Soup

1 flower of white fungus

红枣：50克

50 g red dates

枸杞： 10克

10 g goji berries

冰糖： 25克

25 g rock sugar

红枣银耳羹 | White Fungus Soup

做法 Directions

曹彦芬，栾国安

1. 银耳和红枣分别用清水泡半

1. Soak the red dates and the dried white fungus in cold

个小时，银耳发开。红枣泡

water separately for about half an hour. Rinse the red

完后，多洗几遍。

dates a few times after.

2. 银耳发开后，把中间的黄芯

2. After the white fungus puff up, remove the yellow part

去掉。将银耳剪成小片。

in the middle. Cut the white fungus into smaller pieces

所以我们将做法和食谱分享给大家。

3. 先放银耳和冰糖，多放水，

with scissors.

We are from Daqing, Heilongjiang province, China. We often cook delicious food at

大火烧沸，不断搅动，防止银

3. Put the white fungus and rock sugar into a cooker with

home. I often stayed at my grandmother’s house when I was a child. When I saw the

耳粘锅。煮开后，小火煮，也

lots of water. High heat until the water is boiling. Turn to

要不断搅拌。

low heat, constantly stirring it to prevent the fungus from

children, we often make healthy food for them. Our children show special prefer to the

4. 银耳出现胶质状态时，将红

sticking to the cooker.

Pumpkin Cake and White Fungus Soup. So, we would like to share how to make them

枣放入锅里。小火煮大约1个

4. Keep cooking it until the white fungus become

小时。直至银耳胶化粘稠。

gelatinous. Add the red dates. Cook about an hour over

5. 出锅前几分钟放入枸杞。出

low heat until the soup becomes thicker.

锅，享用。

5. Add Goji berries a few minutes before finish. Take out,

银耳富含天然胶质，具有补脾

serve.

开胃，益气清肠，安眠健胃，

White fungus is rich in natural gelatin. It has effects of

清热润燥之功效，红枣银耳汤

nourishing spleen, stirring appetite, clearing intestines,

制作简单，口感润滑，特别适

improving the digestion and sleep. This soup is easy to

合秋天食用。

make and has a smooth taste. It is especially suitable to eat in autumn.

C a o, Ya n F a n g & Lu a n , G u o A n 我们来自中国黑龙江大庆市。平时喜欢制作美味佳肴。我小时候常住在姥姥家。看到满地的金黄南瓜，十分喜爱，想到如果机会，一定要搬到餐桌。自从成家以后，为了孩子们的身体健康，我们常常做健康食品。孩子们特别喜欢南瓜盅和银耳羹，

ground full of golden pumpkins, I loved it so much and dreamed that one day I would cook some nice pumpkin food. After I married, we had children. For the health of the

and the recipes with you.

糖醋排骨

S we e t a n d S o u r R i b s

食谱由廖月仙提供 Re c i p e p rov i d e d by Li a o, Yu e X i a n

糖醋排骨 S we e t a n d S o u r R i b s 食材 Ingredients

猪排骨：2 磅醋：5 克

5 g vinegar

糖：125 克

125 g sugar

地瓜粉： 20克

SWEET AND SOUR RIBS | 糖醋排骨

2 lb pork ribs

20 g sweet potato starch

酱油：10 克

10 g soy source

蒜：1 头

1 head of gallic

葱： 3 根

3 green onions

糖醋排骨 | SWEET AND SOUR RIBS

做法 Directions

1. 排骨洗净备用，葱蒜切末

1. Rinse the ribs. Chop the gallic and green

廖月仙 Li a o,

备用。

onion.

我是中国福建人，家住在小山村里。小时候，家里孩子多，生活很穷。我只上了两年

Yu e X i a n

学，就辍学了。弟弟妹妹没有东西吃，我就留心别人做菜的方法。然后自己试着做菜， 2. 排骨粘地瓜粉，放入油锅干

2. Mix ribs with sweet potato starch well, then

炸。倒入糖，醋，葱姜蒜末。

put ribs into hot oil to pan fry until becoming golden brown on both sides. Add sugar,

3. 扣上盘子摇匀，装盘点缀。

vinegar, green onion and garlic.

好让年幼的弟弟妹妹吃的高兴。糖醋排骨是我们非常喜欢吃的一道菜。现在我把做法介绍给大家。 I am from a small village of Fujian province, China. When I was a child, my family was very poor, and I had many siblings. I went to school only for two years, then I had to drop out of school. My younger brothers and sisters did not have enough food to eat, so I started to learn to cook myself. Sweet and Sour Ribs is our favorite dish. Today, I would like to share with you how to cook it.

3. Take out and put in a container with a cover, fully shake well.

李桂珍 L I ,

GUI ZHEN

我叫李桂珍，来自黑龙江省哈尔滨市。退休后，来到加拿大与女儿一家团聚。我每天 4. Put the mixture into a plate. Serve.

做运动，也做义工。经常在家给孩子们做饭。为了做的更好，我常常跟朋友们学做健康饭菜，学会做很多新饭菜。孩子们特别喜欢吃排骨和红烧肉，我常常给他们做。也让他们了解中国的饮食文化，不忘家乡的味道。 My name is Li, Gui Zhen. I am from Harbin, Heilongjiang province, China. After I retired, I came to Canada to reunion with my daughter and her family. I do exercise every day and volunteering in the community sometimes. I often make meals for my children and grandchildren. To make meals healthier and taste better, I learnt to make healthy foods from my friends. I have learnt many new recipes and cooked them for my family. My children especially love Braised Pork and Braised Ribs. I often cook these dishes for them. I also teach them Chinese food culture and tell them not to forget the taste of our hometown.

宋慎兰 S o n g,

S h e n La n

我叫宋慎兰，来自中国豫东平原上的一座古城—商丘县南关。儿时总盼着过年，只有过年的时候才能吃到母亲做的红烧肉：味道鲜美，入口即化，回味无穷。1965 年我到北京读书，尝到北京的各种美食名吃。可是怎么也忘不了老家的红烧肉。1970 年我毕业后，分配到了祖国的大西北宁夏。那里生活艰苦，物质贫乏，我就更怀念家乡的红烧肉。后来我有了家，有了孩子。我开始尝试为孩子们做老家母亲做过的红烧肉。他们吃了好像回到了我的故乡。2008 年我来到多伦多，吃过诱人的美味西餐，还吃过来自祖国各地的美食。但是我还是想着家乡的红烧肉。我经常给孩子们做这道菜。每每朋友来家，我女儿就让我做这道红烧肉。深得朋友们的欢迎。可以说这道红烧肉是情有独钟，美味心享受！ My name is Song, Shen Lan. I am from an ancient city of eastern Henan plain in China: Shangqiu, Nanguan county. When I was a child, the only chance for me to eat the Braised Pork cooked by my mom is in Chinese New Year. It tasted delicious, melted in my mouth and had a great aftertaste, satisfying me till the max. I went to school in Beijing in 1965. I tasted different kinds of foods. But I could not forget my mom’s Braised Pork. After I graduated, I was assigned to Ningxia in northwestern of China. At that time, life was very hard and short of foods there. I missed my mom’s Braised Pork badly. After I married with my husband, we had our children. I often made my mom’s Braised Pork for my children and they all loved it. Since I came to Canada in 2008, I have tasted foods from diverse cultures. But I miss my mom’s Braised Pork and it is still my favorite. I often make it for my children and my friends when they come to visit me. They enjoy it and have eyes only for it.

红烧肉

B ra i s e d Po r k

食谱由宋慎兰提供 Re c i p e p rov i d e d by S o n g, S h e n La n

红烧肉 B ra i s e d Po r k 食材 Ingredients

猪肉五花肉: 2 块大葱：5根姜：2块酱油：老抽，生抽各200 克

西米盞 | STEAM DESSERTS

2 chunks pork belly 5 green onions 2 pieces of ginger 200 g dark soy source & 200 g light soy source

大料：50 克

50 g aniseed

桂皮： 20 克

20 g cinnamon

食盐：100 克

100 g salt

白糖：200 克

200 g sugar

料酒：200 毫升

200 ml cooking wine

菜油：200 毫升

200 ml vegetable oil

红烧肉 | BRAISED PORK

做法 Directions

Xiu Zhen (Anna)

我来自福建省福州市。移民加拿大已经10 年了。加拿大是个多民族，多元化的国

1. 将五花肉洗净，切成方块，

1. Cut the pork into cubes, then put into a pot

用开水焯过,淋水晾干待用。

with boiling water for a few minutes. Take out

2. 葱洗净切成长段，姜切成厚

and set aside.

服务。真是衣来伸手，饭来张口。所以对烹饪感兴趣，是因为我有糖尿病。听说

片待用。

2. Rinse the green onions and cut into long

南瓜好，我也学习做南瓜盅。其他组做西米糕，我都观看了，也亲手做了还是学

3. 上锅加热，放入油烧热，

sections. Cut the ginger into thick slices. Set

不会。糖醋排骨我还可以。

加入白糖，要糖在油中化开起

aside.

泡。

3. Heat oil in a cooking pan. Add sugar, stiring

4. 先放入五花肉方块，炒色

sugar until it melts in oil and forms small

photographing classes supported by Ms. Diana. I clung to my parents since I was

至颜色渐渐微黄。

bubbles.

born. I knew nothing about cooking. I am interested in heathy cooking because I

5. 加入各种调料，烧开。

4. Add pork and pan fry until the color

6. 加入适量热水。

gradually turns golden brown.

7. 大火烧开，沸腾后，转中

5. Add all the ingredients ，then sauté until

小火，肉熟后再开大火，收汁

fragrant.

I look forward to having more opportunities to participate in the beneficial senior

熄火。持续在炉子上焖 10 分

6. Add some warm water and turn to high

activities in community.

钟。盛盘，享用。

heat until boiled. Then simmer over low heat until the pork is tender, and the source thickens. 7. Turn off the heat and simmer for 10 minutes. Dish off. Serve hot.

杨秀珍 Ya n g,

家，所以也是多样饮食。我这次参加了Diana 老师指导下的烹饪写书活动。我参加曹老师的烹饪组，做南瓜盅。我对烹饪可以说是一窍不通。从小都是家人为我

我希望社区多多做这种有益的活动。 I am from Fuzhou, Fujian province. I have been in Canada for 10 years. Canada is a multicultural country and its cooking cultures are diverse. I enjoyed the cooking and

have diabetes and I need to eat healthy. I heard that pumpkin is a healthy food, so I joined the Ms. Cao ‘s group to make Pumpkin Cake. I have learnt to make Sweet and Sour Ribs as well. I also watched other people making the Tapioca Pudding, but I still cannot make it myself.

高艳华 G a o,

Ya n H u a ( A n n a )

曾诚

Ze n g C h e n g ( A n n )

我叫高艳华，来自中国吉林。退休前做过教师, 统计，人事等工

我叫曾诚，来自中国武汉。参加了烹饪小组活动。小组的伙伴烹

作。2017 年移民加拿大与女儿同住。现在的生活丰富多彩。参加

制了各种美食，有美味菜肴，有特色甜点，并且提供了食谱。我

两届烹饪活动。从此就爱上了烹饪。经常给家人做不同的饭菜。

不但品尝了美食，而且学习了如何制作。以前我做油条，用超市

记得小时候，排骨吃的较少，家里买肉凭票供应，吃一顿肉都很

买的添加剂，这次曹大姐是用普通小苏打和鸡蛋面粉做，色香味

难。记得有一次，妈妈用排骨给我和弟弟做了一道糖醋排骨。我

都比我做的好，而且有益健康。还有糖醋排骨，西米糕等等。我

们吃的那个香，那个开心，到现在还记得，回味无穷。现在，排

没有拿手的菜，但是在伙伴们做菜时递一下工具，在她们做好

骨做任何一道菜都变成我的最爱。我经常把儿时的故事讲给孩子

后，收拾收拾厨房，然后一起大饱口福，实在是太快乐了。

和家人听，让他们不忘故乡，牢记家乡的味道。糖醋排骨成了每

My name is Zeng Cheng. I am from Wuhan, China. I participated in

当节假日都必做的一道菜。

the activities of the cooking groups. My partners cooked delicious

My name is Gao, Yan Hua. I am from Jilin, China. Before I retired, I

dishes, special desserts and provided recipes. I had opportunities to

worked as a teacher, statistician, human resources specialist etc. I

taste the foods and learn how to cook them.

immigrated in Canada in 2017, and I am living with my daughter and her family. My life is rich and colorful. I have felt in love with cooking

Before when I cooked the Fritters, I always added some food

since I attended the cooking classes. Now I enjoy cooking dishes for

additives. My friend Cao just used baking soda, eggs and flour. It

my family.

is healthier and better in appearance, aroma and taste. We also made Sweet & Sour Ribs, Tapioca Pudding and other dishes. I do not

When I was a child, we seldom ate any meat because we had

have my special dishes. I just acted as an assistant when they were

to buy meat with the limited tickets. I remembered that once my

cooking, then I cleaned up the kitchen. We tasted the food together

mother made Sweet and Sour Ribs for me and my brother. It was so

happily. I really enjoyed the classes and I am very glad to attend the

delicious that I still remember the taste. Now I love to make different

program.

dishes with ribs. I often tell my childhood stories to my children and grandchildren. I want them to know our hometown food culture and the testes of our traditional dishes. Sweet and Sour Ribs has become our must-make dish in holidays.

西米盞

ST E A M D ES S E RT S

材料

Re c i p e p rov i d e d by R i ch a rd a n d S h u e t Pi n g Lo

西米盞 ST E A M D ES S E RT S 食材 Ingredients

磅西米: 1

1 lbs of tapioca

杯白糖: 1

1 cup of white sugar

湯匙鷹粟粉: 2

2 tbsp of cornstarch

紅豆或蘋果餡

Shell containers

車連子: 12

Apple Filling or Crushed Peanuts or Red Bean Paste 12 cherries

西米盞 | STEAM DESSERTS

做法 Directions

Pi n g Lo n g Lo ( R i ch a rd ) a n d Pi n g, S h u e t 我的名字羅炳隆，同我的妻子從香港來到加拿大。我們很愛加拿大，加拿大人非常之和

1. 西米加入清水浸泡

1. Put tapioca in a bowl, soak in cold water for

（不要搅拌）3小时后沥干。

about 3 hours and then drain

2. 盆内放入西米、白糖和鷹粟

2. Add 2 tbsp of cornstarch

做。我們毎次出席親友聚會。我們的朋友都請我帶這甜點各人都很喜愛。我亦希望大家

粉拌匀。

3. Add 1 cup of white sugar

都喜歡。

3. 用小勺把拌匀的西米放下模

4. Then mix together well

My name is Ping Long Lo (Richard) and my wife is Shuet Ping, we came from Hong Kong.

具的一半。

5. And then put 1 tbsp of the fixture

4. 在中间放上小许紅豆餡或蘋

6. And then add 1 tbsp of filling. (Apple Filling

果餡。

or Red Bean Paste

5. 再盖上西米抹平。

7. And then add another 1 tbsp on top of the

bakeries, and my friends prefer it homemade. It’s an easy and simple dish and we like to

6. 锅内放清水、水开后用大火

filling

make our friends happy. And we hope you enjoy this dessert as well.

蒸20分钟。

8. 1 Red Cherry or crushed peanuts on top for

K I N G, H E C TO R J R .

7. 至透明、稍凉后脱模即可。

decoration

I prepared this dessert with Ping and Richard, my fellow participants in this Healthy Arts for

9. And then steam for 20 minutes

藹友善。我們很高興能參加長者攝影和烹飪項目。從這個課程我們學習攝影的技巧同時又學習不同的美食烹飪。我們現在示範一道甜點同各位分享。這道甜點成份簡單又易

We like Canada. Canadian people are very nice and friendly. We will be very happy to participate in this program, Healthy Arts for Seniors and this year’s photo cookbook edition. From this course, we learn photography skills and learn to cook new dishes. We share the dessert with you now. When we are invited to parties or gatherings people always ask us to bring this dessert because they really like it a lot. This dessert is difficult to find in

Seniors program. Ping’s grandmother taught her how to make this dessert when she was a teenager. I am doing this to add to my personal book collection. I also like meeting the participants in this group and learning how to make new Chinese food.

大約可以做12-13個

Makes approximately 12 servings. I am an Anishinaabe from Thunder Bay, Ontario. I’m in a short film called, ”Shadow.” My family and I are featured in the photobook called “Notice, This is an Indian Reserve” published in 1972. I am an author, with shorts stories published in the Scarborough Seniors Write Anthology, Scarborough Scribblers’ Impromptu, and Stories For The Next Generation. I am the facilitator for Scarborough Scribblers Writers Group. I like writing, movies, singing, music, reading, poetry, drawing, photography and videography.

油条

Fr i t te r s

食谱由曹彦芳提供 Re c i p e p rov i d e d by C a o, Ya n F a n g

油条 Fr i t te r s

食材 Ingredients

面粉： 500 克鸡蛋： 1个黄油：50 克盐： 4 克泡打粉： 11 克水：275 克

油条 | FRITTERS

500 grams flour 1 egg 50 grams butter 4 grams salt 11 grams baking powder 275 grams water

油t条 | FRITTERS

做法 Directions

1. 把所有的料和成面团，饧15

1. Mix all the ingredients together and knead

分钟。

into a dough until it is smooth. let it sit for 15

2. 把面团搓成长条，用保鲜

minutes.

膜包起来放在冰箱里，饧8 小

2. Roll the dough into strips, wrap it in clingfilm

时。

and refrigerate to rest for 8 hours.

3. 面板撒上干面，把坯子放

3. Place some dry flour on a surface and put

在干面上，再在坯子上撒上干

the dough on it then sprinkle some flour on

面。把坯子切成2公分厚，8

the dough. Press dough out to 2 cm thick and

公分长的小块，两块上下放，

8cm long strips. Stack 2 strips together and

用筷子中间压一下，

use a chopstick to press in the middle of the

4. 烧油 200度，放入油锅炸至

strips, then flip the strips over and press the

两面金黄。出锅。

other side. 4. Heat oil in a fry pan to 200°C. Pan fry the strips until golden brown on both sides. Take out, serve hot.

ABOUT SCARBOROUGH ARTS

关于 SCARBOROUGH ARTS

Scarborough Arts, a non-profit charitable organization, is the only arts organization of its kind specifically serving the Scarborough community through innovative arts and culture programs for citizens of all ages. We bring arts to the community and community to the arts.

Scarborough Arts是一个非营利的慈善组织它是唯一一个专门为 Scarborough社区服务的艺术组织为各个年龄段的公民提供创新的艺术和文化项目我们把文化艺术带给社区将社区融入在文化艺术之中.

1859 Kingston Road Scarborough, Ontario M1N 1T3 416-698-7322 hello@scarborougharts.com www.scarborougharts.com Charitable # 1236 89704 RR0001

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Scarborough Arts @scararts @scarborougharts