CUPE BC Donated 1,000 OnePot Cookbooks to Downtown Eastside

1 05 2010

As a longstanding proud member of this progressive organisation (local 15), I am happy to announce that CUPE – the Canadian Union of Public Employees – recently printed 1,000 copies of the One Pot Cookbook: Dinner for One, to be distributed for free to people living in the Downtown Eastside.
CUPE is a strong advocate for social justice and strong communities, and has a long history of supporting organizations and community initiatives in the Downtown Eastside including WISH, INSITE, Justice Rocks, and Carnegie Community Action Plan, to name a few.
In addition to having national campaigns to protect public resources from deregulation and privatisation, on a provincial level CUPE lobbies government for higher minimum wage and rights for the working poor, for social housing and for an improvement of the social safety net for us all – and especially for the most vulnerable people in our society.
Internationally, CUPE is working with unions in countries including Columbia, Honduras, Guatemala, Philippines, Burma, Gaza, Haiti, Turkey and many more to support their struggle for human rights and labour rights. I have attached the most recent International Solidarity report which outlines CUPE’S activities over the last year in these areas.
These are just a fraction of the campaigns and projects which CUPE is involved with. If you wish to find out more, I have attached links to the Cupe National site and the Cupe BC site.
And if you would like information about the One Pot Cookbook: Dinner for One, please be sure to get in touch with me by clicking on the comment link below this blog or email me at
Diane Brown

Basic Dahl recipe (from One Pot Cookbook)

17 04 2010

Basic Dahl prep time 1 hour Yield 1 1/2 cups


1 Tablespoon oil
1 clove garlic, crushed
1/2 tablespoon fresh ginger, Minced
1/2 onion, diced
1/4 teaspoon tumeric
1/4 teaspoon cumin
pinch salt
1/2 cup green lentils
fresh cilantro
2 cups water

* note pinch of ground corriander, cinnamon, cloves, cayenne, are optional and a teaspoon of curry can be substituted for cumin and tumeric if you do not have them.


1. Saute’ the ginger and garlic in oil until soft.
2. Add tumeric and cumin and onion and saute’ another minute.
3. Add lentils, water and salt.
4. Bring to a boil, reduce heat and simmer until lentils are tender and mixture has thickened.
5. Add chopped cilantro and serve.


Vermicelli Noodles

6 04 2010

These noodles can be served hot or cold, used as a side starch or turned into a salad or stir fry. They take only a few minutes to cook.

Vermicelli Salad

Yield 1 cup cooked noodles
Prep time 15 minutes

50 grams of rice vermicelli ( or about 1/8th of 1 lb bag)

Soak noodles in hot water for 3 minutes and drain. Boil for another 3 and drain. If using for salad, run under cold water and drain. Toss with one of the dressings below and add veggies.


1. Chili and vinegar
1 tsp chili sauce, 1 tsp vinegar
2. Lemon and Soy
1 tsp soy sauce, pinch brown sugar, juice 1/4 lemon

Combine ingredients in a bowl and toss with noodles.

Possible Topping Suggestions
Chopped green onion, diced peppers, diced cucumber, shredded carrots, cilantro, peanuts, sprouts, cooked broccoli.

Rice vermicelli

<a href='’>vermicelli salad with lemon soy dressing cost out

Photo by John Ferguson

Tuna,Mushroom and Noodle Bowl

6 02 2010

This recipe is from the One Pot cookbook. Noodles, tuna, and soup are all common donations at the food bank so I wanted to incorporate them into a recipe for people who use the FB.
However, if you purchase all the ingredients, it is actually more expensive than the other One Pot recipes.
This recipe was pretty popular with testers as fast comfort food.

Tuna Noodle Bowl (Prep time 20 minutes) Yield 2 1/2 cups

1 clove garlic, chopped
1/2 stalk celery, diced
1/4 green pepper , diced (optional)
5 or 6 button mushrooms, sliced
1 package chinese egg noodles
1 cup water
1/2 cup milk
1/2 can mushroom soup
1 can tuna, drained
Handful frozen peas, (optional)
1 or 2 green onions, chopped
pinch of dill (optional)
salt and pepper to taste


Sautee garlic and celery in oil on low heat. Add peppers, if using, and sautee one minute. Add mushrooms and sautee another minute. Add the water and bring to boil. Break up package of dried noodles and add to pan and simmer on medium heat, turning noodles, until water evaporates.
Add the milk and 1/2 a 10 oz can of mushroom soup. Add a can of drained tuna.
Simmer until liquids are absorbed and noodles fully cooked. Add the peas, if using, and cook for a couple more minutes. Add all else.

Tuna and mushroom noodle bowl

Photos John Ferguson

Chicken Drumsticks (from the One Pot Cookbook: Dinner For One)

18 01 2010

BBQ Chicken Drumsticks

I used drumsticks, as they are cheaper, but thighs can be substituted as well. They can be served with vermicelli, bean mashes or salads, rice, cous cous and a huge range of other sides.

Basic Drumsticks Prep time 40 minutes

2 chicken drumsticks
1 teaspoon oil

How to prepare
1. Heat the oil on low to medium heat
2. Add drumsticks and brown on all sides for about 15 minutes, taking care not to overheat the pan.
3. Pour excess fat from pan.
4. Add one of the sauces below, and continue to simmer on medium low heat for 15 -25 minutes, depending on size of drumstick.
5. Turn chicken as it cooks.
6. Allow liquid to cook down until chicken is coated and liquid has evaporated. Keep the heat low enough that liquid does not evaporate before the chicken is cooked. If it does, add more water and continue cooking until chicken is completely cooked


Soy lemon
1 cup water,1 tsp. soy sauce, juice of 1/2 lemon, 1 tsp. brown sugar.

1tablespoon chili sauce, 1 cup water, 1 tablespoon ketchup, 1 tablespoon vinegar, 1 teaspoon sugar, salt and pepper to taste.

Sauce Instructions. Combine all ingredients in a bowl and stir.
If you are using condiment packets, there is a conversion chart for quantities in the Recipes section of this blog if you wish to refer to it.

Click on the pdf below for base ingredient pics and cost out


Photos John Ferguson

Meat balls (or patties) from One Pot Cookbook

18 01 2010

ground beef and spices

These are about as basic as you can get. They’re good simmered with a little tomatoe sauce.

Meatballs or Patties Prep time 15 minutes Yields 4 patties

115 grams lean ground beef (1/4 lb)
1 teaspoon veg oil

Greek Style Add 1/2 teaspoon dried mint, 1/2 teaspoon powdered cumin, pinch salt, pinch black pepper to ground beef

Curried Add 1 teaspoon curry powder to ground beef

Italian Style Add pinches of any of the following basil, thyme, oregano, rosemary and salt and pepper to meat mix.


Combine meat with desired spices and divide into 4 balls or patties. I prefer patties as they cook faster and more evenly without drying out. Heat the oil on medium heat and fry patties for 8 to 10 minutes (longer for meatballs). Check to make sure they are not pink in the middle.

3 kinds of meatballs

I have been attaching cost out information for One Pot recipes, but the only essential ingredient in this one is the ground beef so there was not much to record. I bought the meat at Sunrise market for $3.29 lb and the recipe costs about .80 to make.

Photos John Ferguson

Chicken and Rice Pot (from the One Pot Cookbook)

7 01 2010

Chicken Vegetable Rice Pot (prep time 1hour) Makes 2 3/4 cups

2 teaspoons veg oil
2 chicken drumsticks or thighs
1 clove garlic, crushed
1/4 onion, diced
1/4 stalk celery, diced
1/4 carrot, diced
1 cup canned diced tomatoes
1 cup water
salt and pepper to taste
Optional additions: a few sliced mushrooms, 1/4 diced zuchini, 1/4 sliced red or green pepper

Brown chicken in oil on medium heat for 3 or 4 minutes.
Add garlic and onion and saute for 2 minutes.
Add remaining veggies and sautee another five minutes on medium heat.
Add tomatoes and waterand bring to a boil.
Reduce heat and simmer for 15 minute, turning chicken occasionally.
Stir in washed rice, bring to full boil, cover and reduce heat to lowest setting.
Cook for another 35 minutes, until rice is cooked and liquid absorbed.

Chicken, Veggie, Rice Pot


Photos John Ferguson

Cost Out, Ingredient Base and Mis en Place for Chicken, Veggie, Rice Pot

Veg Rice Pot Cost Out

Photos John Ferguson

Rice (2 recipes from OnePot Cookbook)

9 12 2009

Here are a couple of rice recipes. One is with short grain brown rice (the healthier choice) and the other with long grain white rice (the faster choice).

Mexican rice cooking time 40 minutes, yield 1 1/4 cup


1 teaspoon veg oil
1 clove minced garlic
2 tablespoons minced onion
1/2 teaspoon tumeric
1/2 teaspoon paprika
1/2 teaspoon salt
1/2 cup short grain brown rice

Mexican rice and Greek rice

1 cup water
2 tablespoon chopped cilantro (optional)


Saute garlic and onion in oil on medium heat until soft. Add spices and saute another couple of minutes.
Add rice, stir, and add 1 cup of water.
Bring to boil, and reduce heat to low and cover.
cook for approximately 40 minutes (until all water is absorbed and rice is cooked)

Greek style rice Cooking time 1/2 hour, yield 1 cup


1 teaspoon veg oil
1 clove garlic (minced)
2 tablespoons minced onion
2 teaspoon dried mint
Juice of 1 lemon (1 tablespoon)
1/2 teaspoon salt
1/2 teaspoon black pepper
1/2 cup long grain white rice (washed)
3/4 cup water
2 tablespoons chopped parsley


Saute garlic and onion in oil until soft.
Add mint, salt, pepper and saute for a minute.
Add lemon juice, rice and water.
Bring to boil, reduce heat to minimum and cover.
Cook for 30 minutes until water is absorbed and rice is cooked.
Remove from heat and add chopped parsley.

Photo by John Ferguson

Bean Salads (OnePot Cookbook)

8 12 2009

Because canned beans are a fairly common donation at the food bank, I wanted to include some recipes using

Black bean salad with chili lime dressing

them in the One Pot cookbook. I have included some dressing options which can be made with condiment packages if you do not want to purchase the larger version.

Bean Salad Prep time 10 minutes
yield 3 cups

I can of rinsed beans (chick pea, romano, navy, turtle, mixed or other)
1 1/2 cups of any combination of the following veggies: tomato,cucumber, red onion, green onion, zuchinni, corn, celery, red or green peppers, jalapinos, parsley, cilantro. These are just a few basic options. Many other vegetables can be used as well.


1 tablespoon vinegar, 1 tablespoon ketchup, 1 tablespoon oil, pinch salt, pepper. Pinch of oregano and thyme (optional)

Chili Lime

Mixed bean salad with French dressing

Juice of 1 lime, 1 tsp. or packet of chili sauce, 1 tsp oil,
salt and pepper to taste, pinch of cumin (optional)

Lemon and Garlic

Juice 1/2 lemon, 1 clove crushed garlic, 1 tablespoon veg oil, salt and pepper to taste

Photos by John Ferguson

Couscous and Bulgur Wheat

8 12 2009

bulgur wheat, instant couscous and large couscous

Bulgur wheat, instant couscous and large couscous

Bulgur wheat is parboiled cracked wheat. It has a higher nutrionional value than both rice and couscous. It requires very little cooking time.
Couscous is a very small pasta made from cracked semolina, water and millet flour.

Both bulgur and couscous are available fine and course. The fine, fast cooking grades are in widespread use. Both are quick and versatile and can be cooked in boiling water (or herbal teas, juices or stock for different flavours).


they are delicious hot or cold and make great salads or entrees.

Couscous can be eaten as a breakfast cereal with fruit as well.
Couscous cooking time 15 min. yield 1 cup

1/2 cup cous cous
1/2 cup boiling water

Combine in heat proof container and cover with a lid or tinfoil to steam for about 15 minutes. Fluff up with a fork.

Some suggested additions: dried fruit, nuts, diced peppers, cilantro, red onion, green onion, grated carrots, chopped cucumber, mint.

Bulgur with almonds, dried fruit and cilantro

Bulgur Wheat

Bulgur takes a little longer to cook than couscous. It can be toasted before cooking to maximise the nutty flavor(either in a skillet on medium heat, or in an oven) It can be covered with boiling liquid and steamed like cous cous or boiled and drained like pasta.

Basic Bulgur Recipe Prep time 40 minutes, yield 1 heaping cup
1/2 cup bulgur
3/4 cup boiling water

Place bulgur and boiling water in heat proof bowl or pan. Cover and let steam for 40 minutes. Fluff up with fork. Add any additions

Bulgur goes well with lentils, and a wide range of veggies. Like couscous, it is good cold as a salad (like tabbouleh) or hot as a component in an entree.
It also goes well with dried fruits and nuts and seed and is great with hot lemon butter.

Photos by John ferguson


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