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By MSU Food Collective Centre

All Recipes






Apple Spinach Salad

Total time: 10 minutes
Makes 4 servings.


For the vinaigrette:

4 tbsp Extra virgin olive oil
2 tbsp Lemon juice
1 tsp Honey or sugar
To taste Salt & black pepper

For the salad:

10 oz Baby spinach
2 large Apples
¾ cup Toasted pumpkin seeds/pepitas
⅔ cup Dried cranberries
5 oz Crumbled goat/feta/blue/brie cheese
½ cup Fresh mint


For the vinaigrette:

  1. Mix: add all ingredients together in a bowl and whisk to combine. Or, add all ingredients in a sealable container, cover, and shake to combine.

For the salad:

  1. Prep apples & mint: core and thinly slice the apples, and chop the mint.

  2. Mix: add spinach, apples, mint, pumpkin seeds, dried cranberries, and half of the cheese to a large bowl. Drizzle with the vinaigrette, and toss to combine.

  3. Garnish: sprinkle the remaining cheese on top and serve.

Baked Pita Bread


Pita or flat bread
Olive oil


  1. Preheat oven to 400 °F.

  2. Brush both sides of the pita bread with olive oil.

  3. Cut the bread into quarters or smaller wedges. Use kitchen scissors to cut the pita.

  4. Place bread on cookie sheets & bake for 5-6 minutes.

  5. Turn bread over & bake for 3-5 minutes longer until it reaches a rich golden brown.

Berry Smoothie


1 Banana
2 cups Frozen berries
1¼ cups Milk or water
1½ cup Greek yogurt
½ cup Spinach (optional)
1 tbsp Chia seeds (optional)
1 tbsp Hemp hearts (optional)
11 tbsp Peanut butter (optional)
Handful Coconut (optional)


  1. Blend watery fruits and liquids first.

  2. Add frozen berries and additional ingredients.

  3. Pour into a bowl and serve with toppings

Black Bean & Potato Burritos


6 7” tortillas
1 19-oz can of black beans
2 small potatoes/sweet potatoes (~300g)
1 small onion (~110g)
Optional (as per taste): ¼ cup corn (~80g), ½ red, yellow, or green bell pepper (~100g), jalapeños, green chilis, cilantro
1 cup vegetable blend juice (e.g. V8)/vegetable stock
1 tbsp lime juice
1 tsp crushed garlic/garlic paste
½ tsp ground cumin
1 tsp paprika
½-1 tsp chili powder
½ tsp salt
Optional: 1 cup grated Monterey Jack cheese (or cheddar or feta!)
Vegan: use vegan substitute or omit
Optional: 2 tbsps sour cream
Vegan: use vegan substitute or omit
Serving (optional):
1 10-oz can enchilada sauce
If you’d like to turn this recipe into enchiladas
Optional: grated Monterey Jack cheese (or cheddar) for topping
Vegan: use vegan substitute or omit
Sour cream (2 tbsps for filling, extra for serving)
Vegan: use vegan substitute or omit


  1. Preheat oven to 400˚F.

  2. Place potatoes into a pot and fill with water, covering above an inch to the tops of the potatoes. Bring water to a boil, then lower heat to medium-high. Boil till potatoes are tender and easily pierced by a fork (approximately 20-25 min., though time may vary based on potato size and type).

  3. Dice onions and other vegetables.

  4. In a wide pan, sauté vegetables over high heat till juices start drying and onions start browning (approximately 5-7 min.).

  5. Add potatoes and washed beans to a large pot and mash with a masher or back of a stirring spoon.

  6. When potatoes are thoroughly mashed, add vegetable juice/stock, spices and lime juice. Turn heat to medium and stir for 3 min.

  7. Mix in vegetables. Let the mixture continue to simmer, stirring occasionally, till the majority of the liquid has evaporated and a slightly wet, paste consistency remains (approximately 5 min.). Turn off heat.

  8. If desired, mix in cheese and sour cream.

  9. Place room-temperature tortillas on a baking sheet/pan. Spoon ½ cup of filling into centre of the tortilla. Fold top and bottom of tortilla very slightly over central filling. Fold one side of the tortilla firmly over the filling to encase it, then roll tightly to the other side.

  10. If desired, spread a layer of enchilada sauce on top of wrapped tortillas. Top with cheese.

  11. Bake for 20 min at 400˚F.

  12. Serve hot with salsa, sour cream, and guacamole.

Black Bean Quesadilla


1 15 oz. can Black beans
1 cup Frozen corn
1/2 cup Red onion
1 clove Garlic
1/4 bunch Fresh cilantro (about ½ cup chopped)
2 cups shredded Cheddar cheese
1 batch Taco seasoning
10 Flour tortillas (7-inch diameter)


  1. Drain the black beans and add them to a bowl along with the frozen corn (no need to thaw)

  2. Finely dice the onion, mince the garlic, and roughly chop the cilantro.

  3. Add the onion, garlic, cilantro, shredded cheddar, and taco seasoning to the bowl with the beans and corn. Stir until everything is evenly combined and coated in seasoning.

  4. Place a half cup of the filling on one side of each tortilla and fold over. Cook the quesadillas in a skillet over medium heat on each side until brown and crispy and the cheesy filling has melted. Slice into triangles then serve.

  5. To freeze the quesadillas, stack the filled and uncooked quesadillas with a piece of parchment paper between each quesadilla. Place in a freezer bag and freeze for up to three months. To reheat either microwave (for a soft quesadilla) or cook in a skillet on low heat (make sure to use low heat so that the filling has time to thaw and melt before the outside burns).

Recipe courtesy of Budget Bytes.

Butternut Squash Soup


1 can Coconut milk
¼ tbsp Rosemary
1 Butternut squash
6 cloves Garlic
3 cups Veggie stock
Pinch Toasted seeds


  1. Peel and chop up the squash.

  2. Add squash to the pan and top with oil

  3. Add rosemary and chopped garlic to the pan

  4. Bake at 375°F in the oven for one hour.

  5. Let the cooked squash cool and add to a blender.

  6. Add veggie stock and coconut milk and blend.

  7. Top with toasted seeds to serve.

Recipe courtesy of @joyceofcooking.

Cherry Tomato Confit


2 cups Cherry tomatoes
5 cloves Garlic
½ cup Olive oil
½ tbsp Oregano
¼ tbsp Chili flakes
¼ tbsp Herbs de Provence
Sprigs of Basil
To taste Salt


  1. Peel and chop the edges of the garlic off. Don't throw away the peel. Throw away the edges.

  2. Mince the garlic.

  3. Pour half the oil. Oven method: Use a safe glassware. Stove top method: Use a shallow pan.

  4. Add ingredients. Add the tomatoes to the oil and coat the tomatoes with olive oil. Add garlic peels and chopped garlic to the mixture. Add all the seasonings. Crush and tear the basil before adding it to the mixture. Add salt to taste. Pour the rest of the oil. Mix.

  5. Cook. Oven method: Bake for 30-35 minutes at 300°F/ 150 C. Stove top method: Simmer for 20-30 minutes on low heat. Be careful not to heat the olive oil at high heat or it'll taste bitter.

  6. Transfer to glass jar and store. Can be had with bread, pasta and salad.

Chocolate Depression Cake


1½ cups All-purpose flour
1 cup Granulated sugar
½ tsp Salt
1 tsp Baking soda
⅓ cup Unsweetened cocoa powder
⅓ cup Cooking oil
1 tbsp Vinegar
1 tsp Vanilla extract
1 cup Water


  1. Preheat: the oven to 350°F.

  2. Mix the dry ingredients: all-purpose flour, granulated flour, salt, baking soda, and unsweetened cocoa powder.

  3. Mix wet ingredients: vinegar, vanilla extract, and water.

  4. Incorporate ingredients: first add oil to the dry ingredients and then the wet ingredients.

  5. Bake: pour batter into a baking dish (8x8 or 9x9 inches). Bake for 35 minutes.

  6. Serve: sprinkle with icing sugar and enjoy.

Recipe in collaboration with McMaster Library Sustainability Committee.

Easy Vegan Granola


⅓ cup Real maple syrup
⅓ cup Nut or seed butter
1 tsp Vanilla extract
½ tsp Salt
1 tbsp Cinnamon
2 cups Rolled oats (not instant), gluten-free if necessary
½ cup Pumkin seeds
½ cup Slivered almonds
½ cup Walnuts
½ cup Unsweetened coconut flakes
⅓ cup Dried fruit or chocolate chips of choice (optional)


  1. Mix all wet ingredients, cinnamon, and salt into a bowl. Mix until smooth.

  2. Pour the rest of the ingredients into the bowl. Feel free to change the type of nuts based on what you have.

  3. Lay incorporated mixture flat onto a baking tray.

  4. Bake in the oven at 325 °F on the bottom rack for 20 minutes. Flip and put it back in the oven for 7 minutes.

  5. Sprinkle some dried cranberries and cool before consuming.

Recipe courtesy of @frommybowl.

Fish & Fried Cauliflower Tacos

Tortilla prep time: 15 mins + 15 mins rest; cook time: 12 mins
Fish taco prep time: 10 mins; cook time: 20-25 mins
Cauliflower prep time: 5 mins; cook time: 15 mins
Makes 3-4 servings.


For the cauliflower:

As needed Cauliflower florets
½ cup Cornstarch
1 cup All-purpose flour
½ tsp Baking powder
1 cup Water
To taste Kosher salt

For the fish:

850 kg Basa frozen fish filets
1 tsp Coriander seeds, crushed or pre-ground
1 tsp Cumin seeds, crushed, or pre-ground
1 tsp Paprika
¼ tsp Cayenne
1 lime Lime juice

For the mango salsa:

1 lb Tomato, diced
1 Mango, diced
½ White onion, diced
1 Jalapeño (seeds removed), minced
½ Lime juice
¼-½ bunch Cilantro
To taste Kosher salt

For the tortillas:

390 g All-purpose flour
7.5 g Baking powder
8 fl oz Warm water
59 mL Oil
5 g Kosher salt


For the fish taco:

  1. Prep. Preheat the oven to 400 °F if making fish.

  2. Prep the tortilla dough. First, combine the dry ingredients, then add the wet ingredients in a large bowl. Knead the dough until it is a smooth ball (this may take up to 10 minutes). The dough will be sticky but try to resist adding extra flour. Let the dough rest while you prepare the fish.

  3. Dress the fish. Roughly grind whole cumin and coriander seeds in a pestle and mortar, or use pre-ground cumin and coriander. Combine the spices into a small mixing bowl. Salt the fish filets and then sprinkle the seasoning mixture, coating each filet completely.

  4. Cook the fish. Bake the fish in the oven for 20-25 minutes, or until white and flaky throughout.

  5. Make mango salsa. Combine all of the salsa ingredients in a large bowl.

  6. Roll the tortillas. Sprinkle flour onto a clean countertop and a rolling pin. Separate the tortilla dough into 12 evenly sized balls. Lightly sprinkle each one with flour and roll them out into thin circles (about ⅛ inch thickness).

  7. Cook the tortillas. Pre-heat a non-stick or cast iron skillet over high heat. In the dry skillet, cook the tortillas on one side until air bubbles have reached their peak and the bottom looks speckled dark brown (about 1 minute). Flip onto the other side and cook to the same doneness as the first side (about 30 seconds to a minute). Store cooked tortillas onto a plate and cover with a damp paper towel and a bowl to prevent them from drying out.

For the fried cauliflower:

  1. Preparing the tortilla dough. Prepare the dough as explained in Step 2 above.

  2. Cauliflower batter. Mix the corn-starch, baking powder, flour, and kosher salt. Add water and mix until a smooth, thin batter forms. It should have the consistency of wet paint. Dip each floret of cauliflower into the batter to coat.

  3. Cooking the cauliflower. Heat a pan to 350 °C and add oil. Allow any excess batter to drip off the cauliflower before transferring the florets to the pan. Do not overcrowd the pan. Cook the cauliflower for about 5 minutes, or until golden brown.

  4. Mango salsa. Combine all of the salsa ingredients in a large bowl.

  5. Rolling and cooking the tortillas. Roll and cook the tortillas as explained in steps 8 and 9 above.

Fried Rice


4 cups cooked, chilled rice
You want the rice to be a bit dried out rather than wet or mushy; perfect for any rice leftover in the fridge!
2 cups dry rice will correspond to about 4 cups cooked rice
2.5 tbsps oil
Ideally sesame or peanut if you have, but any will do!
5-6 tbsps dark soy sauce
Light soy sauce is fine too but will give your rice less of a rich brown colour, and has a higher sodium content so may not need as much salt to taste.
2 tsp fresh ginger/ginger paste OR
0.5 tsp ginger powder
3 cloves OR
1 tbsp minced garlic/garlic paste OR
0.5 tsp garlic powder
2-2.5 cups assorted vegetables: peas, carrots (diced), mushrooms (sliced), white onions (diced), green onions, green beans, snow peas, bok choy, bell peppers (diced), baby corn, sweetcorn, pineapples (diced)
These are a great base of common vegetables you probably already have, but you can use whatever you have on hand - this recipe is a great way to use up some leftover veggies!
Frozen vegetables will work wonderfully as well, just make sure to thaw them.
Adjust portioning based on your personal preference.
Optional add-ins:
3 eggs, whisked OR
0.75 Ib diced or shredded chicken (about 0.5-inch pieces) OR
0.75 Ib shrimp
For Vg recipe, omit these add-ins and use X1.5 amount of vegetables
Optional: 2 tsps oyster sauce
Omit for V/Vg recipe
Salt to taste
Black or white pepper to taste


  1. Prepare the rice beforehand and chill in the fridge overnight (or for a few hours, depending on time).

  2. Chop the vegetables.

  3. Place a pan over medium heat. Add in the oil, garlic, ginger, and half of the oil, soy sauce and oyster sauce (if using). Gently mix these ingredients together.

  4. Add onions into the pan, stirring so they are coated with the oil mixture. After a minute, do the same with the mushrooms. Let this mixture heat for approximately 2-3 minutes, or until the onions brown and the mushrooms have shrunk.

  5. The vegetables will appear darkened as a result of the soy sauce but wait for golden-browning of the onions themselves.

  6. Add remaining vegetables to the pan, and cook for an additional 2-3 minutes, stirring occasionally.

  7. Scoop cooked vegetables out of the pan and into the pot of rice. Allow some of the liquid mixture to remain in the pan.

  8. The vegetables will have absorbed some of the liquid from Step 3, but the remainder can be left in the pan to infuse flavour into the protein during Step 7.

  9. Raise heat to medium-high. If needed, top up the oil so the pan is lightly greased.

  10. For eggs: Pour whisked eggs into pan. Let the eggs heat for 2 minutes, then use a fork or spatula to scramble them gently, into pieces about 1-inch in size. Cook for another 1-2 minutes till eggs have solidified but remain soft.

  11. For chicken/shrimp: Add the meat to the pan. Heat for 3-5 minutes, flipping sides occasionally so the meat cooks evenly. Cooking time may vary based on size and thickness of meat

  12. Move all protein and liquid from the pan into the pot containing the rice and vegetables.

  13. Increase heat under pot to high. Pour remaining soy sauce and oyster sauce (if using) into the pot and stir thoroughly. For crispier rice, allow rice to stand for short, 10-20 second gaps before stirring again. Be careful to avoid rice sticking to the bottom of the pan and burning. Continue mixing and stirring for about 5 minutes.

  14. Serve hot.

Greek Pasta Salad


1 Red pepper
1 Red onion
½ Cucumber
Feta cheese
Cherry tomatoes
Black olives
Greek salad dressing


  1. Cook pasta al dente for 8 to 10 minutes and then rinse in cold water.

  2. Cut your veggies.

  3. Mix ingredients in a big bowl.

  4. Add Greek salad dressing.





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Homemade Cornbread


1 cup Yellow cornmeal
1 cup All-purpose flour
¼ cup Sugar
4 tsp Baking powder
½ tsp Salt
1 cup Milk
1 Large egg
¼ cup Cooking oil


  1. Mix dry ingredients: yellow cornmeal, all-purpose flour, sugar, baking powder, and salt.

  2. Mix wet ingredients: milk, egg, and cooking oil.

  3. Preheat the oven to 425 ℉ and bake for 20 minutes.

  4. Let it cool and serve.

Recipe courtesy of @frommybowl.

Homemade Hummus


15 oz can Chickpeas (rinsed)
1 clove Garlic
>¼ cup Olive oil
2 tbsp Fresh lemon juice
2 tbsp Tahini or sesame seed paste (optional)
1 tsp Ground cumin
3/4 tsp Kosher salt
¼ tsp Paprika


  1. In a food processor, puree the chickpeas and garlic with the olive oil, lemon juice, tahini (if using), cumin and 3/4 teaspoon salt until smooth and creamy.

  2. Add 1-2 tablespoons of water as necessary to achieve the desired consistency.

  3. Transfer to a bowl.

  4. Drizzle with olive oil and sprinkle with the paprika before serving.

Japanese Curry Chicken Katsu

Curry prep time: 30 mins; cook time: 1 hour
Chicken prep time: 10 mins; cook time: 12 mins
Makes 5 servings.


For the roux (used to thicken the sauce):

3 tbsp Unsalted butter
4 tbsp All-purpose flour
1 tbsp Curry powder
1 tbsp Garam masala
1 tsp - 1 tbsp Hot chilli powder (optional)

For the curry:

2 Carrots, rounds
2 Onions, large dice
3 Potatoes, large dice
2-3 cloves Garlic, minced
1 tbsp Ginger, minced
As needed Water
1 tbsp Soy sauce
1-2 tbsp Ketchup
1 tbsp Honey
As needed Vegetable oil
To taste Kosher salt

For the chicken:

5 breasts Boneless, skinless chicken breast
As needed All-purpose flour
3 Eggs, beaten
3 cups Panko breadcrumbs
To taste Kosher salt
As needed Vegetable oil

For the rice:

2 cups Basmati rice
4 cups Water
A pinch Kosher salt


  1. Make the roux. Have the butter, flour, and spices (curry powder, garam masala, chili powder) measured out and ready to use before beginning. Melt the butter in a large pot on medium-high heat until foaming. Add the flour and stir until combined and the smell of raw flour dissipates. Add the spices and stir. The roux should look like a dark brown, grainy paste. Transfer the finished roux out of the pot and turn the heat off.

  2. Cook curry ingredients. Prepare the potatoes, onions, carrots, garlic and ginger. Cover the bottom of a large pot with a thin layer of vegetable oil and heat over medium-high heat. Add the onions, garlic, and ginger and season with salt. Cook until the onions begin to turn translucent. Add the potatoes and carrots and enough water to cover the contents of the pot. Turn the heat to high and bring to a boil.

  3. Add the roux. Add the roux in increments until the curry reaches the desired thickness, it usually takes around 50-100% of the prepared roux. Turn the heat down to low and cover the pot with a lid. Let the curry cook until the carrots and potatoes are tender, but not mushy.

  4. Prepare the chicken. Cut each chicken breast crosswise/horizontally into thin filets. Pound each filet with a meat mallet or your fist until it reaches the thickness of your middle finger. Lightly dust each filet with flour. Dip the entirety of each filet into the beaten egg, and then coat with panko breadcrumbs.

  5. Shallow fry the chicken. In a deep, 12-inch skillet, heat vegetable oil over high heat until a piece of breadcrumb bubbles instantly upon dropping into the oil. Place 3-4 filets in the pan and cook on one side until golden brown, flip, and then brown the other side. The chicken should be cooked by the time the breadcrumbs have browned on both sides.

  6. Make sure it’s ready. Confirm that the chicken is safe to eat by inserting a thermometer probe in the thickest part of the filet. The internal temperature should be at least 160°F. Transfer cooked filets from the pan to a paper towel-lined dish to drain.

  7. Cook the rice. Heat 4 cups of water with a pinch of salt over high heat in a medium pot until boiling. Add the rice and stir just enough to submerge all the grains. Without stirring, let the water come back to a boil. Turn the heat down to low, cover with a lid and cook for 18-20 mins. After cooking, turn the heat off and let the rice steam in the pot with the lid on for 5-10 mins.

  8. Finish the curry. Add the soy sauce, honey, ketchup, and salt to taste before serving.

Roux Recipe courtesy of Anita from Daily Cooking Quest

Lemon-Herb Roast Chicken

Prep time: 20 mins + 1-8 hour rest
Cook time: 45 mins
Makes 1 whole chicken.


1 Whole chicken
1 cup Unsalted butter
1 tbsp Fresh sage, chopped
1 tbsp Fresh thyme
2 lemons Lemon zest
6 cloves Garlic, crushed
1 cup Kosher salt
1 cup Black pepper


  1. Spatchcock the chicken. Remove the backbone from the chicken by using scissors to cut along each side of the bone. Flip the chicken over so that the breast side is up, and press down on the breastplate to flatten out the chicken. You should hear an audible ‘cracking’ sound.

  2. Season the chicken. Combine softened butter with crushed garlic, lemon zest, sage, and thyme. Rub the butter mixture on and underneath the skin of the whole chicken. Season the entire chicken generously with kosher salt and black pepper. Lodge half a lemon in the cavity of the chicken.

  3. Leave the chicken. Let the chicken sit at room temperature for a maximum of 1-2 hours, or preferably, in the refrigerator overnight.

  4. Prep chicken for roasting. Preheat the oven to 425 ℉. Use paper towel to pat the surface of the chicken dry. Place the chicken on a roasting tray and tuck the wingtips underneath the breasts.

  5. Roast the chicken. Roast the chicken for 45 minutes or until the internal temperature of the thickest part reaches 160 ℉. Let the chicken rest for at least 15 minutes before serving.

Loaded Oatmeal


Rolled oats and water (1:3)
Milk or liquid substitute
Mashed banana


  1. Start with boiling water on the stovetop.

  2. Add your oats and set your stovetop to low (or simmer).

  3. Cover your oats with a lid while it's simmering for 20 to 30 minutes.

  4. While the oats are cooking, mash your banana.

  5. Add mashed banana and enough milk to oats to achieve desired consistency.

  6. Add cinnamon.

  7. Pour your oats into a bowl and add your toppings.

No Bake Energy Bites


1 cup Oats (dry)
1/3 cup Honey
½ cup Mini chocolate chips
1 tsp Vanilla extract
½ cup Wow butter


  1. Add everything to a medium bowl & mix to combine well.

  2. Stick the bowl in the fridge & let it chill for about half an hour. This resting time helps to ensure that the balls will stick together when rolled.

  3. After the chilling time, take a tablespoon of the mixture. If your balls aren't sticking together after the resting period, you can add a little more honey or peanut butter, stir well & try rolling again. Sometimes it just needs a little more of the wet ingredients to hold together well.

  4. Store in an airtight container in the fridge for up to 2 weeks or in the freezer much longer.

One-Pot Mac & Cheese

Total time: 40 mins
Makes 6 servings.


1 pound Elbow macaroni
½ cup All-purpose flour
6 tbsp Unsalted butter
6-8 cups 2% milk
3 cups Old white cheddar cheese, grated
1 cup Gruyere cheese, grated
1 cup Panko breadcrumbs
¼ cup Parmesan cheese, grated
½ Onion, grated (optional)
1 tsp Dijon mustard
To taste Kosher salt
To taste Black pepper


  1. Toast the breadcrumbs. Melt one tablespoon of butter over in a dutch oven over medium heat. Add the panko breadcrumbs to the butter and toast until lightly golden. Transfer toasted breadcrumbs to a bowl.

  2. Make the béchamel. Melt the remaining 5 tablespoons of butter in the same pot over medium heat until foaming. Add the flour and whisk until a homogenous, golden paste is formed. Stirring constantly, slowly add 6 cups of milk to the flour mixture. Turn to high heat.

  3. Cook the macaroni. Once the milk begins to emit steam, add the pasta and cook according to the package instructions, stirring occasionally. Turn the heat down if the milk ever begins to bubble rapidly.

  4. Make the cheese sauce. Once the pasta is cooked, turn off the heat and add the grated cheddar cheese, gruyere cheese, and dijon mustard. Stir until cheese is fully melted. Add kosher salt to taste.

  5. Add the breadcrumb topping. Preheat the broiler to 450℃. Add the toasted breadcrumbs, grated parmesan cheese, and black pepper to the top of the mac and cheese. Heat under the broiler until the topping is golden brown, about 1-2 minutes.

Recipe courtesy of Everyday Food on YouTube.

Overnight Oats


½ cup Milk or milk substitute
½ cup Large flake oats
Fruit and toppings to taste
Mason jar


  1. Pour large flake oats into the mason jar.

  2. Pour milk or milk substitute into the mason jar.

  3. Top the jar with fruits and toppings.

  4. Put the lid on and refrigerate for 2 hours or overnight.

Pan-Fried Falafel Sandwich

Prep time: 20 mins + 1-2 hour rest (optional)
Cook time: 10 mins
Makes 4-6 servings.


For the falafel:
~1 tbsp All-purpose flour
1 cup Dry chickpeas
½ Yellow onion, diced
½ cup Fresh parsley, chopped
4 cloves Minced garlic
2 tsp Lemon juice
½ tsp Ground coriander
1 tsp Ground cumin
¾ tsp Baking soda
To taste Kosher salt
For frying Canola oil
1/person Warm pita
For serving Diced tomato
For serving Shredded lettuce
For the tahini sauce:
½ cup Tahini
¼ cup Lemon juice
1 tbsp Extra virgin olive oil
½ clove Garlic, stem removed, crushed
To taste Kosher salt
As needed Warm water


For the falafel:

  1. Soak the chickpeas. In cold water overnight or until tripled in size.

  2. Mix it up. Combine falafel ingredients (flour, chickpeas, onion, parsley, garlic, lemon juice, coriander, cumin, baking soda, salt) and blend in a large food processor until finely ground and easy to mold.

  3. Optional wait time. Store the mixture in the fridge for 1-2 hours to let the flavours develop before shaping the falafel.

  4. Make it bite-sized. Shape the falafel mixture into 2-inch, hockey puck-shaped rounds. You may need to add more flour (but not too much!) if the mixture falls apart when trying to mold it.

  5. Fry the falafel. Heat canola oil in a deep frying pan to 350℉. Working in batches, fry the falafel in the hot oil until brown and crispy on both sides. Transfer cooked falafel to a wire rack or a paper towel-lined plate. Serve in a warm pita with diced tomato, lettuce, and tahini sauce.

For the tahini sauce:

  1. Prep the garlic. Slice garlic clove lengthwise and remove the stem in the middle before crushing. If you do not have a garlic crusher, mince the garlic, sprinkle with kosher salt, and crush into a paste using the side of a knife.

  2. Mix it up: Whisk tahini, lemon juice, olive oil, garlic, and salt together in a bowl until smooth and thick.

  3. Finish off: Add warm water a splash at a time, whisking after each addition, until desired consistency is reached. Season with salt to taste.

Recipe courtesy of Food Wishes on YouTube.


Total time: 1 hour 40 minutes
Makes 5-6 servings.


For the crust:
1 large Egg
2.5 tbsp Ice water
1.5 cups All purpose flour
½ tsp Salt
10 tbsp Unsalted Butter, cubed
For the filling:
2 large Eggs
½ cup Milk or cream
½ cup Swiss cheese, grated
½ Onion, sliced
1 cup Mushrooms, sliced
1 tsp Salt
2 tbsp Olive oil or butter
To taste Brown Sugar


For the crust:

  1. Mix egg and ice water together in a mixing bowl.

  2. Add flour and salt to a food processor and pulse briefly till mixed.

  3. Add cubed butter into the processor and continue pulsing till a coarse meal forms.

  4. Add egg/ice-water mixture to processor and continue pulsing till a doughish consistency is reached.

  5. Transfer dough to a lightly-floured surface. Use a rolling pin to roll out the crust to fit the measurements of your quiche pan. Overlay your dough onto your pan and use your hands to gently press it into place. Remove any dough that hangs outside the rim of the pan.

  6. Freeze the pan, with the dough, for 25 min.

For the quiche filling and assembly:

  1. Preheat the oven to 350˚C.

  2. Fit the prepared crust into a greased pan. Cover with foil and weigh down with pie weights (or dried beans, etc.).

  3. Blind-bake for 12-15 min, or until the crust slightly browns. After, remove foil and pie weights.

  4. Prepare filling while the crust is blind-baking.

  5. For caramelized onions:

  6. Coat the bottom of a wide pan with 1 tsp olive oil/butter.

  7. Turn heat to medium and add sliced onions, spread out evenly. Stir occasionally.

  8. After about 10 min., sprinkle some brown sugar over the onions.

  9. If onions start drying out, add a small amount of water to the pan.

  10. Stirring every few minutes, let onions cook for about 30 min. more until they start sticking to the pan.

  11. Lower heat slightly. If onions are starting to burn, add some oil.

  12. Cook for another 15 min., using your spatula to scrape up the browning onion slices from the bottom of the pan and continue to cook. Onions should be a dark brown colour.

  13. Sauté mushrooms: Coat the bottom of a wide pan with 1 tbsp olive oil/butter and turn heat to high. Add mushrooms and stir to coat with the olive oil/butter. For 5-10 min., move the pan handle back and forth rapidly with one hand. Occasionally stop to stir mushrooms.

  14. Crack an egg into a ½ cup measuring cup. Pour milk to fill up the remainder of the cup. Repeat the process for each egg.

  15. Mix egg/milk mixture, toppings, cheese, and salt in a bowl until well-mixed.

  16. Pour into blind-baked crust. Bake at 350˚C for about 20-25 min. or until the filling is firm but slightly creamy.

  17. Serve warm or at room-temperature.

Roasted Sweet Potato Fries


1 Sweet potato
1 tbsp Cornstarch
½ tsp Fine sea salt
2 tbsp Extra virgin olive oil
Garlic powder (optional)
Crushed red pepper (optional)
Thyme (optional)


  1. Peel the sweet potato and chop into similarly sized pieces.

  2. Lay out the pieces on a pan with a baking sheet and evenly distribute corn starch and salt.

  3. Drizzle some olive oil and layer evenly.

  4. Preheat the oven to 425˚C and then bake for 20 to 35 minutes (or until crispy).

  5. Top with seasoning and serve.

Spicy, Smoky Lentils with Sweet Potato

Prep time: 10 mins; cook time: 1 hour
Makes 6 servings.


For the sauce:
3 cloves Garlic, chopped
1 cm piece Fresh ginger, chopped
2 Shallots, roughly diced
2 medium Red bell pepper, roughly diced
2 tbsp Tomato paste
To taste Honey
1 tbsp Smoked paprika
1 tsp Ground coriander
1 tsp Ground cumin
½ tsp Ground turmeric
1 tsp Cayenne pepper
1-2 Red chili, sliced
1 ½ tbsp Apple cider vinegar
¾ cup Fresh flat-leaf parsley, chopped
2 tbsp Extra virgin olive oil
As needed Water
For the lentils:
2 cups Red lentils
4 cups Water
Large pinch Kosher salt
For the sweet potato:
3 large Sweet potato
2 tbsp Extra virgin olive oil
To taste Kosher salt
For topping Sour cream or yogurt


  1. Bake the sweet potato. Preheat the oven to 400℉. Rub sweet potatoes with olive oil and salt and poke each one with a fork 4-5 times to create small vents throughout the surface of the potatoes. Bake potatoes in the oven until fork tender, about 50 mins to an hour. *Optional: add the same spices from the sauce (paprika, coriander, cumin, turmeric, cayenne) to the potatoes.

  2. Cook the lentils. Bring lightly salted water to a boil and add lentils. Bring water back to a boil, reduce heat to low and simmer (uncovered) for 20 minutes or until lentils are tender.

  3. Optional: roast red peppers. You can roast your bell peppers before adding them to the sauce for a smokier flavour. Char red bell peppers over a gas stovetop on high heat or under the broiler at 450℉ until blackened on all sides, about 15-20 mins. Place a bowl over the peppers to let them steam for 5-10 mins, then peel the black skin off before adding to the blender.

  4. Make the sauce. Combine sauce ingredients in a high-powered blender or food processor and blend until smooth. Add water to thin out the sauce to your desired consistency.

  5. Combine the lentils with the sauce. Once lentils are cooked, drain them and add them back to the pot. Combine the cooked lentils with the sauce and cook over high heat until the sauce is heated through and flavourful.

  6. Serve. Serve over half a sweet potato, top with sour cream or yogurt and garnish with parsley, cayenne pepper, and a drizzle of olive oil.

Tofu Stir Fry

Prep time: 35 mins; cook time: 18 mins
Makes 4-6 servings.


For the stir fry:

As needed (see instructions) Sesame oil
14-oz package Extra-firm tofu
~150 mL Low-sodium soy sauce
3 large cloves (~1 heaping tbsp) Minced garlic cloves
1 small bunch Green onions
2 Bell peppers
3 Shallots
1 Red chili

For the sauce:

¼ cup Low-sodium soy sauce
¼ cup Water
1 tbsp Cornstarch
½ of one lime Lime juice
½ tbsp Honey
1 tsp Minced ginger
1 pinch Red chili flakes

*Do not use firm, silken, or anything else other than extra-firm tofu.


  1. Prep the tofu. wrap each block of tofu in a double layer of paper towels and pat dry, pressing down on the tofu lightly to squeeze out excess moisture. Cut the tofu into 1cm thick rectangles. Marinate the tofu in soy sauce for at least 30 minutes.

  2. Mix sauce. whisk together the sauce ingredients in a bowl.

  3. Prep veggies. thinly slice the bell peppers, mince the garlic and ginger, and slice the shallots and red chili. Thinly slice the green onions, separating the whites and the greens.

  4. Prep skillet. heat enough sesame oil to coat the bottom of a nonstick skillet at medium-high heat until simmering. Add the sliced bell pepper. Season with salt and cook until slightly tender, but still crisp. Remove the peppers and clean out the pan with a damp paper towel.

  5. Cook veggies & spices. add the shallots, garlic, green onion whites, ginger, and chili. Stir and cook until fragrant (about 1 minute). Remove the mixture and clean out the pan.

  6. Cook tofu. in a large nonstick skillet, heat sesame oil over medium-high heat. Once the oil is hot but not smoking, add the tofu (be careful, as the oil will splatter a little bit). Without disturbing the tofu, cook until the edges are browned, flip, and then brown the other side. Remove the tofu and clean out the pan.

  7. Mix sauce. add the sauce ingredients to the pan and stir until the color turns to a dark brown. The heat and the cornstarch should thicken the sauce very quickly.

  8. Toss it all in. add the peppers, shallot mixture, and tofu back to the pan to combine with the sauce.

  9. Garnish & serve. sprinkle the reserved green onions over the top. Serve hot, with brown rice, cauliflower rice, soba or rice noodles, or quinoa.

Yogurt Pita Bread


200g All-purpose flour
200g Plain yogurt
½ tsp Baking powder
½ tsp Salt
2 tbsp Extra virgin olive oil


  1. Put all ingredients in a bowl and mix to combine.

  2. Knead until a smooth dough forms.

  3. Divide dough into however many pitas you want.

  4. Preheat oven to 475℉.

  5. Roll out dough until it is 3-4mm in thickness and place onto a lined baking sheet.

  6. Place on bottom rack of oven and bake until puffed and golden.

Recipe courtesy of @eatinthehammer.

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The Food Collective Centre (FCC) is McMaster’s student-run, non-profit service dedicated to building stronger food systems in the McMaster community. We are a service run by students dedicated to ensuring that food is always accessible to support food insecure individuals. Our goals also include cultivating stronger food systems in the McMaster and surrounding community and advocating for practices to improve food security. We offer a number of support resources that are available for everyone, including students, alumni, staff, and Hamilton community partners

Our online cookbook features recipes from our community kitchen where we offer free cooking workshops and we wanted to share these recipes with you! Feel free to contact us if you have any questions!