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MAY 2021

Mon. Tue. Wed. Thu. Fri.

3 4 5 6 7 Music Request Cooking with Bingo Leisure Group (Arts, Social Skills + Prize Line Mauj! 1:00-1:45 PM Crafts and Puzzles) Draw 1:00-2:00 PM 11:30 AM-1:00 Spin the Wheel 1:00-2:00 PM 1:00-2:15 PM PM 1:45-3:00 PM

10 11 12 13 14 Name that Tune Cooking with Bingo Leisure Group (Arts, Social Skills + Prize 1:00-2:00 PM Mauj! 1:00-1:45 PM Crafts and Puzzles) Draw 11:30 AM-1:00 Spin the Wheel 1:00-2:00 PM 1:00-2:15 PM PM 1:45-3:00 PM

17 18 19 20 21 Music Request Cooking with Bingo Leisure Group (Arts, Social Skills +Prize Line Mauj! 1:00-1:45 PM Crafts and Puzzles) Draw 1:00-2:00 PM 11:30 AM-1:00 Spin the Wheel 1:00-2:00 PM 1:00-2:15 PM PM 1:45-3:00 PM

24 25 26 27 28 Cooking with Bingo Leisure Group (Arts, Social Skills + Prize Victoria Day Mauj! 1:00-1:45 PM Crafts and Puzzles) Draw HMHO Closed 11:30 AM-1:00 Spin the Wheel 1:00-2:00 PM 1:00-2:15 PM PM 1:45-3:00 PM

31 Note: Groups are online/telephone only groups, contact Mauj (ext.214) for details. Refer to the Cooking with Mauj Ingredients and Equipment List on the following Name that Tune pages if you would like to join the cooking process (you will be mailed a $10 gift 1:00-2:00 PM card if you do!)

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Cooking with Mauj Ingredients and Equipment *Note: Feel free to substitute ingredients and their amounts/serving size depending on availability, preferences and dietary restrictions. As long as you follow along the cooking process with similar ingredients, you will be mailed a $10 gift card!

May 4th 2021: Macaroni Soup (Inspired by Beef and Macaroni Soup {Ready in 35 Mins!} - Spend With Pennies )  1 pound lean ground beef (or ground meat of choice/can of beans of choice)  1 medium onion or 1 Tbsp. onion powder  6 cups broth of choice  398 ml can of diced tomatoes  2 Tbsp. tomato paste  1.5 cups uncooked macaroni or pasta of choice  1.5 cup frozen or fresh vegetables of choice  1 tsp Worcestershire sauce (optional)  ½ tsp dried oregano (optional)  ½ tsp dried basil (optional)  Pepper and salt to taste *Can sub Worcestershire sauce, oregano and basil with herbs/spices of choice *Can sub diced tomato with whole peeled tomatoes or stewed tomatoes by chopping them (https://www.simplyrecipes.com/7_types_of_canned_tomatoes_and_how_to_use_and_swap_them/). *Can sub tomato paste with double the amount of tomato sauce (4 Tbsp.) or the same amount of ketchup (2 Tbsp.) (https://www.tasteofhome.com/article/substitute-for-tomato-paste/).

Equipment: stovetop, pot, measuring cup/spoons, colander and spoon for cooking/stirring.

May 11th 2021: Potato Pancakes (Inspired by: https://www.lazycatkitchen.com/easy-eggless-latkes/ and https://healthyrecipesblogs.com/baked-latkes/ ) Ingredients:  450 gm potatoes (~3 large potatoes)  1 small onion or 1tsp of onion powder  ½ tsp salt  Black pepper to taste  1.5 Tbsp. flour of choice  Oil spray/oil for baking/frying

Equipment: If baking- oven, baking tray, oven mitts, measuring spoon, grater, colander and bowl, bowl for mixing and spoon. If frying- stovetop, frying pan, spatula, measuring spoon, grater, colander and bowl, bowl for mixing and spoon.

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May 18th 2021 -Snack Mix (Inspired by https://namelymarly.com/gluten-free-snack-mix/ and https://www.thekitchn.com/chex-mix-recipe-23022715)

Ingredients:  2 cups of (rice, corn or wheat) Chex cereal or other cereal of choice (may mix multiple different types)  1/2 cup of pretzels or crackers of choice (may use more cereal instead)  2/3 cup of nuts of choice  1.5 TBSP of butter or oil  ½ tsp Worcestershire or soy sauce (optional)  ½ tsp garlic powder  ½ tsp onion powder  Salt to taste

Equipment: measuring cups and spoons, mixing bowl, mixing spoon, whisk, baking sheet, oven mitts, parchment paper and oven.

May 25th 2021 – Personalized Rice Dish (Inspired by you; “Show and Tell” the preparation of your personalized rice dish to the group!)

Ingredients:  1 cup of white rice (may use brown, will take longer to cook)  1.5 cups of water/broth of choice to boil rice  1 can of beans/legumes of choice or ~250 gm of ground meat of choice  Fresh, frozen, canned vegetables of choice (~1 can or 1 cup)  Oil for cooking  Salt and pepper to taste  1 onion or 1 TBSP of onion powder  2 cloves of garlic or 1 tsp of garlic powder  Other spices, herbs and seasonings of choice

Equipment: stovetop, skillet/pot and lid for cooking, knife, cutting board, measuring cups/spoons, colander, spoon for cooking.

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Virtual/Telephone Groups at HMHO! Groups will continue to be offered through telephone and/or computer – so simply call in or click/type in the link to connect from the comfort of your own home! As always, groups are FREE and run by our Occupational Therapist, Mauj. These groups are a great way to stay connected to the HMHO community and have FUN while passing the time at home. Please join us!

All groups will be offered through Zoom, with the option to connect with computer video/audio OR phone in with your telephone line; or join in-person at the HMHO office. Here are instructions for the two ways to connect: 1) Computer Audio and Video  Join the group with this link: https://us02web.zoom.us/j/9055229767?pwd=WjFZakloZHRKd05uVkNnR2crM1RwQT09  You may either type the link into your web browser OR email Mauj (at [email protected]) who will provide you with the link to click.  Once you click/type the link, Zoom will download automatically and you may need to click “run” or “open”.  Once downloaded, zoom will open and you will choose the option “Join with Computer Audio”.  Your audio will be connected to the meeting and you will be able to see Mauj. You may choose whether you would like to have your video connected by using the options on the bottom left hand side of your zoom window (which look like a video camera).  You will be muted when joining the meeting, meaning you can listen but not speak into the meeting. Use the options on the bottom left hand side of your zoom window to unmute yourself (which look like a microphone).

2) Telephone  Join the group by dialing this phone number: (855)-703-8985 (in the event the line is busy or having trouble connecting, please try this number (647)-558-0588  Enter this meeting ID: 905 522 9767 followed by #  Enter # as your Participant ID  Enter this password: 9767 followed by # (The first 4 steps should dial like this: (855)-703-8985, 905 522 9767#, #, 9767 #)  You will be connected through telephone only to the group. You will not be able to see other participants, though you can hear them.  You will be muted when joining the meeting, meaning you can listen but not speak into the meeting. Dial *6 on your phone to unmute yourself and speak.  Mauj will open the group at the start time.

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Virtual/Telephone Groups at HMHO! Cont. Group Descriptions  Name that Tune: Test your music knowledge by listening to 30 seconds of a song and trying to guess the name of the tune and the artist. This group brings back songs of all the past decades, even ones you may have forgotten!  Music Request Line: Is there a song that you’ve been wanting to hear for a while? Something that brings back happy memories, makes you want to dance or lifts your mood? Then the music request line is for you! Request your favourite songs and have them played for you live while you listen, sing or dance – it’s totally up to you!  Cooking with Mauj: Join Mauj for a LIVE and INTERACTIVE cooking show! Enjoy learning how to make new healthy recipes with non-perishable/semi-perishable ingredients. During this group you may follow along with your own ingredients or simply watch as Mauj demonstrates the preparation process of a new recipe each week! Refer to the Cooking with Mauj! Section of this Newsletter the recipes we made.  Bingo: We just had to bring back the HMHO community’s favourite group! No bingo cards needed, as we have found a new way to play. 3 chances to win in each group with a selection of gift cards that will be mailed to your door. Join us in a game for full rules and details!  Spin the Wheel: Join us for HMHO’s very own Spin the Wheel game show! You spin the wheel and depending on where it lands, you can play a game or have the chance at winning a prize. The games include Guess Tune, Categories, Catch Phrase, Trivia, Pictionary and Prize Roll.  Leisure group: Join this group if you’d like to work on arts and crafts, puzzles and word games, or simply engage in conversation with your fellow group members. You may choose to work on the activity package sent with this newsletter, or the activities Mauj shares with the group during each session.  Social Skills group: If you’d like to work on developing your Social skills, join this group as we go through handouts, discuss questions and role play social situations focused on building social support.

Group Expectations We ask that if you are connecting to group through computer video, you be in an appropriate environment and aware that your video is shared with all other participants. Ask Mauj if you are unsure whether your video is connected. Mauj may disconnect your video if you are not in an appropriate environment. Additionally, we ask that you do your best to reduce or eliminate background noise as other people may not be able to hear and enjoy group. As much as possible, mute your computer microphone (through controls at the bottom of your zoom window) or mute your phone line (by dialing *6). Mauj may mute your audio at any time during group. If you would like to speak and contribute, ensure you unmute yourself before doing so. We want everyone to have a chance to contribute so do your best not to speak over anyone else. Each group will open at its scheduled start time and Mauj will admit you to the group from the virtual “waiting room”. Mauj may remove you from the group at any time for inappropriate conduct including using profane or offensive language, arguing with other participants, being inappropriate on video or generally being disruptive to the group. Please be kind and patient with others, this is still a new way of participating in groups and may take some time to get used to! 5

Coping with the Stay-at-Home Order During COVID-19, particularly with the stay-at-home order, we may be experiencing difficulty with our mental well-being. Finding things to do that make us feel positive, hopeful or interested despite the challenges we are experiencing is good for our mental wellness. We are each unique individuals with different likes, dislikes, interests and talents, so we may find different activities that work for us. Below are some ideas for things to try that may promote your mental wellness: 1. Having routine: create a daily schedule to structure your day and maintain your positive habits. 2. Deep breathing: simple breathing exercises can help ease stress. Try breathing in deeply, counting to three, hold for a count of three, and then slowly breathe out, counting to three. 3. Maintain social connection: have telephone/virtual calls family and friends or write letters to loved ones. It’s essential to lean on each other for support. 4. Exercise: Do physical activities that are fun for you, which may include dancing, going on walks, taking an online fitness class or using at-home workout equipment. Exercise will help you blow off steam and boost endorphins. 5. Eat healthy: Pay attention to your hunger cues, choose nutritious foods and drink plenty of water. 6. Sleep: try to go to sleep and wake up around the same time each day and get 8-10 hours of sleep per night. Avoid taking naps during the day, and using devices with screens right before bed. 7. Get some sun: open up your windows as sunlight can improve your mood. 8. Stay informed: get your information from trustworthy sources and take breaks when needed because over time hearing the news can be draining. Try to limit your research and conversations about the virus if you are feeling drained and distract yourself with other activities. 9. Focus on the positives: discuss positive topics such as inspirational stories of people helping one another. 10. Have self-compassion: there is not a right or wrong way to respond to this situation so allow yourself the space to feel different emotions, including sadness, frustration, anxiety, contentment, joy, etc. 11. Make a self-care kit: put together some self-soothing items including inspirational quotes, your favourite lotion, pictures of loved ones or your favourite lyrics. 12. Keep your brain engaged: do a word search, Sudoku, jigsaw or crossword puzzle. Consider doing some of the worksheets in the activity package mailed along with this newsletter. 13. Reach out for help: If you’re feeling overwhelmed, reach out to your Case Manager at HMHO and other community supports you have.

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Important Resources Health-Related Resources Name Contact Information Description Telehealth 1-866-797-000 Assists with health-related questions or concerns Ontario Public Health 905-974-9848 Assists with COVID-19 related questions or concerns COVID-19 Hotline Ontario Ontario Virtual Care Connect to an on-call Doctor by video or audio

Virtual Care Clinic (seethedoctor.ca) during the COVID-19 Pandemic; *Health card Clinic (See the needed when connecting. Doctor)

Mental-Health Resources Name Contact Description Information COAST 905-972-8338 Mental health crisis line Barrett Centre 1-844-777-3571 Mental health crisis support centre COVID-19 Free phone line that offers listening, conversation, support and Isolation Relief 289-804-2343 connection. Call or Text 7 days a week between 6-9 p.m. Support Line (Tuesdays Text Only).

Coronavirus www.virusanxie Tips for coping with anxiety and depression related to COVID

Anxiety ty.com Website BounceBack www.bounceba Free program by CMHA to help learn to manage mood

ckontario.ca Big White Wall www.bigwhite Free online mental health service for self-help programs

wall.ca MoodGym www.moodgym Free online self-help program to help manage depression and

.com.au anxiety Anxiety www.anxietyca Online self-help resources for managing mood

Canada nada.ca Good Shepard Counselling, advocacy, housing supports, and medical care for Centres- 905-528-5877 women, with or without children. Women’s Mental Health Crisis: 905-529-7878 Services Women's Health Crisis: 905-523-6277 Native Counselling, emergency shelter, transitional housing, Native Women’s 905-664-1114 Traditional methods of healing, and Woman Abuse Educational Centre Program.

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Important Resources Cont. Grocery & Supplies Resources Name Contact Information Description Caremongering- Disability Justice Network A facebook group for sharing resources by posting HamOnt (905)297-4694 ext 201 requests for aid/support, as well as receiving Facebook Group important information. Facebook: https://www.facebook.com/groups/Hamont.Resp onse.COVID19/ Centralized 289-768-3170 A volunteer service for shopping and delivery. Delivery Service [email protected] Volunteers that shop request an e-transfer for payment of the goods purchased. More information on Caremongering Facebook. Downtown East 289-768-1108 A volunteer service that: shops and delivers items Hamilton downtowneastmutualaid for individuals for free and offers telephone Mutual Aid @gmail.com support. Only serve those living in the area bounded by Main St. E, Barton St. E., Wellington St. N and Gage Ave N.

Food Banks Downtown Name Contact Description Information Good 289-639-8199 Monday-Friday: 9-11:30 am; 1-3 pm Shepard Bring rent receipt, utility bills, proof of income & one piece of Centre ID. Services can be used once a month. Food Bank is open while supplies last. St. 905-523-5546 Monday-Friday: 9-11:30 am; 1-3:30 pm Matthew’s Two pieces of ID and proof of income for head of household & House one piece of ID for everyone else. Only 1 St. Matthew’s location may be used per month. Welcome 905-525-5824 Monday, Wednesday, Friday: 11:30 am -2 pm. Inn ID Required for each household member. Services can be used once per month per household. Living Rock 905-528-7625 Tuesday & Thursday: 1 -4 pm, Wednesday: 1:30 pm-4 pm, Ministries Saturday: 1:30-6 pm. Must be 13-25 years old; emergency food hampers also available. Salvation 905-540-1888 Monday, Tuesday, Wednesday and Friday: 9:30-11:30 am; Army Thursday: 9:30 am-11:30 am. One piece of ID required for each family member. Services can be used once a month.

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Food Banks Cont. Mission 905-528-4212 Monday- Friday: 9:30 am-12:30 pm Services of One piece of ID is required per person along with a recent Canada income statement and rent recipient. Services can be used once every 30 days and are available for the first 50 households each day. Hamilton 905-527-8605 By appointment only. Tuesday: 9:30-1:30 pm (for clients on Dream OW), 5-6:30 pm (for working families and students in Centre Hamilton); Thursday: 9:30-1:30 pm (for clients on ODSP). Food, clothing and at times small household items available. East End St. 289-684-8716 Monday & Thursday: 9 am-12 pm. Only 1 food bank location Matthew’s can be used once a month. House Open to everyone, by appointment only. Mondays: Niwasa 905-549-4884 scheduled pick up 9am-12pm, Wednesdays: scheduled pick Kendaaswin up 12pm – 3pm, Tuesday – Friday: Scheduled deliveries. Teg

Mountain Neighbour to 905-574-1334 Monday to Wednesday: 9:30 am-3:30 pm; Thursday: 1:00 Neighbour pm-8:00 pm. Emergency and supplementary food. Must live on the mountain. ID required for each family member, proof of income & address. Services can be used once a month. 7th Day 905-575-8764 Wednesday: 6-7 PM (side door), services can be used once a Adventist month (4 weeks from last visit). ID is required. Church Community Food Bank Flamborough Flamborough 905-690-1036 Wednesday: 1-3 pm, 7-8:30 pm. Income information is Food Bank required. Services residents of Flamborough, Waterdown & area. Stoney Creek Stoney Creek 905-643-2090 Monday, Wednesday and Thursday: 9:30 am-1 pm. Must live Food Bank in Stoney Creek. Dundas Salvation 905-627-0572 Services residents of Dundas, Flamborough, Waterdown & Army West Hamilton.

Housing Resources: Housing Help Centre 905-526-8100

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Spring Sayings

“Be Where You Are, Otherwise You Will Miss Your Life” -Buddha A smile is the same in every This quote was sent by Dorica, who language. interpreted it as follows: -Sent by Iren To do with mindfulness. Being and living in your present moment.

Don’t judge a person until you have walked 100 miles in their shoes. -Sent by Dorica

-Sent by Jenn Seconds turn into minutes Minutes turn into hours Hours turn into days Days turn into weeks Weeks turn into months Months turn into years Years turn into decades Decades turn into a Lifetime! -Sent by Dorica

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Reading Corner Has anyone read any good books they’d like to recommend with the HMHO community? If so, submit your book recommendations with a short synopsis for the next newsletter by emailing [email protected] OR call Mauj (ext. 214)!

Here is Jenn’s Submission:

Lydia Quixano Pérez lives in the Mexican city of Acapulco. She runs a bookstore. She has a son, Luca, the love of her life, and a wonderful husband who is a journalist. And while there are cracks beginning to show in Acapulco because of the drug cartels, her life is, by and large, fairly comfortable.

Even though she knows they’ll never sell, Lydia stocks some of her all-time favorite books in her store. And then one day a man enters the shop to browse and comes up to the register with a few books he would like to buy—two of them her favorites. Javier is erudite. He is charming. And, unbeknownst to Lydia, he is the jefe of the newest drug cartel that has gruesomely taken over the city. When Lydia’s husband’s tell-all profile of Javier is published, none of their lives will ever be the same.

Forced to flee, Lydia and eight-year-old Luca soon find themselves miles and worlds away from their comfortable middle-class existence. Instantly transformed into migrants, Lydia and Luca ride la bestia—trains that make their way north toward the United States, which is the only place Javier’s reach doesn’t extend. As they join the countless people trying to reach el norte, Lydia soon sees that everyone is running from something. But what exactly are they running to? ~Goodreads

Jenn’s Rating 4.5/5

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Reading Corner Cont.

Tara Westover was seventeen when she first set foot in a classroom. Instead of traditional lessons, she grew up learning how to stew herbs into medicine, scavenging in the family scrap yard and helping her family prepare for the apocalypse. She had no birth certificate and no medical records and had never been enrolled in school.

Westover’s mother proved a marvel at concocting folk remedies for many ailments. As Tara developed her own coping mechanisms, little by little, she started to realize that what her family was offering didn’t have to be her only education. Her first day of university was her first day in school—ever—and she would eventually win an esteemed fellowship from Cambridge and graduate with a PhD in intellectual history and political thought. ~ Goodreads

Jenn’s Rating 5/5

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Kitchen Kreations Recipe from Barb! Macaroni and Cheese Ingredients:

- 1 can Campbell’s condensed cheddar cheese soup - 1/2 soup can of milk - dash of ground pepper - 4 cups of cooked elbow macaroni (2 cups uncooked) - 1 medium chopped tomato - 1 green onion sliced - 3 TBSP dried bread crumbs - 2 TBSP margarine or butter melted

Directions:

1. Combine soup, milk, pepper in a 1 1/2 quart or 15L baking dish. 2. Stir in macaroni, tomato, and green onion. 3. Mix bread crumbs with melted margarine or butter and sprinkle over macaroni mixture. 4. Bake at 375 degrees for 20 minutes or until heated through.

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Cooking with Mauj! Delicious recipes from the cooking group for you to try! Tuna Macaroni Salad (Inspired by Tuna Pasta Salad with Peas - Budget Bytes) Ingredients: - ~200 gm dry pasta of choice (eg. Bow-tie, fusilli, elbow; wheat, gluten-free, etc..) - Water to boil pasta - 1 can of tuna - Juice from half a lemon or 1 TBSP of lemon juice from concentrate) - 1/3 cup diced onion of choice (e.g. yellow, purple or green) or 1 tsp of onion powder - 1 + ¼ cup frozen vegetables (e.g. peas) - 1/3 cup Mayonnaise - Salt and pepper to taste

Instructions: 1. Take two cups of peas out of the freezer and let thaw on the counter. Cook the bow tie pasta according to the package directions (boil 5-7 minutes). Drain in a colander and let cool. 2. As the pasta is draining and cooling, combine the rest of the ingredients (peas, tuna, mayonnaise, lemon juice, onions, salt and pepper). Adjust the lemon juice, salt and pepper to taste. 3. If your pasta is still hot when you are finished combining the rest of the ingredients, run cold water over it until it has cooled down. Make sure to drain the pasta well before combining it with the rest of the ingredients. Stir the pasta into the pea/mayo mixture until it is well coated. Refrigerate until you are ready to serve!

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Cooking with Mauj! Delicious recipes from the cooking group for you to try! Rice Bowl (Inspired by https://www.foodnetwork.com/recipes/salsa-rice-with-black-beans-and-corn-recipe- 1951208) Ingredients: - 1 cup of uncooked rice of choice (e.g. Brown rice, white rice; regular or instant) - ½ a 400 g can of black beans - ½ cup frozen/canned corn - ½ cup of prepared salsa or diced tomatoes - Salt and pepper to taste - Optional: dried cilantro

Instructions: 1. In a medium sauce pot, cook rice according to package instructions. 2. When the rice is half way cooked, add black beans, salsa, and cook about 10 minutes for regular rice and 3 minutes for instant rice. 3. Continue cooking rice. 4. Remove the pot, using a spoon, stir in chopped cilantro and season, to taste, with salt and black pepper.

-By Mauj - By Jenn - By Rolfe

- By Dorica 15

Cooking with Mauj! Delicious recipes from the cooking group for you to try! Lentil Bolognese (Inspired by https://delightfuladventures.com/vegan-bolognese/) Ingredients: - 1/2 cup of canned lentils - ~250 gm of dry pasta of choice (e.g. Spaghetti; wheat, gluten-free, etc.…) - Water to boil pasta - 2 tsp of oil - ¼ yellow onion chopped or 1 tsp onion powder - 1 clove of garlic or 1 tsp garlic powder - 500 ml of tomato-based pasta sauce - Salt to taste

Instructions: 1. Prepare pasta using directions on package. Drain and set aside. 2. Heat oil in a large skillet over medium heat. Add onions and cook for about 2 minutes. Add the garlic and continue to cook for another 2 minutes, until the onions begins to brown. 3. Lower heat to medium and add pasta sauce to the skillet and stir. Add lentils to the sauce, stir again. 4. Add cooked pasta to the skillet and gently toss the pasta using tongs until all noodles are coated with the sauce. Remove from heat and serve.

- By Mauj -By Jenn

-By Rolfe -By Dorica

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Cooking with Mauj! Delicious recipes from the cooking group for you to try! Chili (Inspired by Easy Homemade Chili Recipe | Allrecipes) Ingredients: - 450 gm ground beef/chicken (can use 1 can of chicken or 1 can of beans (eg. black beans or pinto beans) - 1 onion, chopped or 1 TBSP of onion powder - 1 400g can of stewed tomatoes - 1 400g can of tomato sauce - 1 400g can of kidney beans - 1.5 cups of water - Pinch of chili powder - Pinch of garlic powder - Salt and pepper to taste

Instructions: 1. In a large saucepan over medium heat, combine the meat and onion and sauté until meat is browned and onion is tender. 2. Add the stewed tomatoes with juice, tomato sauce, beans and water. 3. Season with the chili powder, garlic powder, salt and ground black pepper to taste. 4. Bring to a boil, reduce heat to low, cover and let simmer for 15 minutes.

-By Mauj -By Jenn -By Tammy

-By Rolfe -By Dorica 17

Cooking with Mauj! Delicious recipes from the cooking group for you to try! Mashed Potatoes (Inspired by Our Favorite Homemade Mashed Potatoes (inspiredtaste.net)) Ingredients: - One pound white, yellow, red or sweet potatoes (~8 small white potatoes or 3 russet potatoes; peeled or unpeeled) - Water and salt for boiling - 1.5 TBSP butter, margarine or Olive Oil - ½ cup milk or stock of choice - Splash of cream or dollop of sour cream (optional)

Instructions: 1. Scrub then dice potatoes, making sure they are similar in size. (May leave the skin on the potatoes if you wish). 2. Drop potatoes in a large saucepan, add a tablespoon of salt and cover with water. Bring to a boil over medium-high heat then reduce to a low simmer. Cook until the potatoes fall apart when pierced with a fork, 15 to 20 minutes. 3. Heat the milk or stock, and the butter or margarine or oil until warm and melted. Drain then return the potatoes to the saucepan and cover with a clean dishtowel. Leave them for about 5 minutes to absorb excess steam that can make mashed potatoes watery. 4. Pour in the warm mixture then mash the potatoes until creamy. (Don’t worry if the potatoes seem a bit thin at first, they absorb the liquid after a minute or two). Stir in the pepper and splash of cream or sour cream (if using). 5. Taste for seasoning and adjust with additional salt and pepper. Let stand for 5 minutes so that the potatoes thicken, and then serve.

-By Mauj -By Rolfe

-By Tammy - By Dorica

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Cooking with Mauj! Delicious recipes from the cooking group for you to try! Stovetop Oatmeal (Inspired by Perfect Stovetop Oatmeal Recipe - Sugar Dish Me) Ingredients: - ½ cup old fashioned oats - 1 cup water - Dash of salt - ¼ cup of milk of choice - Toppings and add-ins: fresh, frozen, dried, canned fruit of choice , nuts/seeds/nut butters of choice, spices of choice) Instructions: 1. Bring water and salt to a boil. Reduce the heat to low and pour in the oats. Cook until the oats are soft and have absorbed the most of the liquid (about 5 minutes or according to package directions). 2. Remove from heat and let stand for 2-3 minutes. 3. Thin with milk and stir in the toppings.

-By Mauj -By Jenn

-By Dorica -By Rolfe

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Cooking with Mauj! Delicious recipes from the cooking group for you to try! Macaroni and Cheese (Inspired by 5 Ingredient Macaroni and Cheese Recipe - Food.com) Ingredients: - ¾ cup (150 g) macaroni (or pasta of choice) - Water for boiling - 1 TBSP butter (or margarine, or olive oil) - 1 TBSP flour - 1 + ¼ cup milk of choice - 1 cup of shredded cheddar or shredded/grated cheese of choice - Salt and pepper Instructions: 1. Preheat oven to 400°F 2. Cook macaroni according to package directions until al dente; drain. 3. Melt 1 TBSP of butter in sauce pan over medium heat. Stir in flour and cook 1 minute. Add milk; cook 6 minutes or until thickened, stirring constantly. 4. Remove from heat; stir in 2/3 cup of cheese. Season with salt and pepper. Pour over noodles and combine. 5. Transfer to a 9x13-inch baking dish. Sprinkle with remaining 1/3 cup cheese. 6. Bake 45 minutes or until top is crisp and beginning to brown. Let stand 10 minutes before serving.

-By Mauj - By Rolfe

-By Dorica -By Jenn

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Cooking with Mauj! Delicious recipes from the cooking group for you to try! Lentil Soup (Inspired by Homemade Lentil Soup - Easy And Healthy - Her Highness, Hungry Me (hh-hm.com)) Ingredients: - 1 1/2 cups lentils, soaked overnight or 3 cups of canned lentils - 1 tomato (chopped) or 1/3 cup of canned diced tomato (or may omit) - 1 TBSP tomato paste - 1 onion, chopped (1 TBSP onion powder) - 1 carrot, chopped, canned or frozen carrots (or may omit) - 2 TBSP olive oil - salt - 4 garlic cloves, roughly chopped (2 tsp garlic powder) - 1/2 tsp dry mint (may omit) Instructions: 1. In a small cooking pot, sauté the onion and garlic with olive oil and mint for 1 minute at medium-high heat. Stir in the chopped tomato and sauté for another minute. 2. Add the lentils, the carrot, tomato paste and some salt (around 1/3 tsp). Pour in water to cover well, cover with a lid and bring to a boil. 3. Once boiling, reduce the heat and cook until lentils are ready. Taste the broth after 5- 10 minutes of cooking and add salt to taste and water if needed.

-By Jenn -By Mauj

-By Dorica -By Rolfe 21

Cooking with Mauj! Delicious recipes from the cooking group for you to try! Burgers (Inspired by Gluten-free Beef Burgers – Paleo Pantry) Ingredients: - 450 gm lean ground beef (may substitute for ground turkey or chicken instead) - Salt and pepper to taste (~1/2 tsp of each) - 1/3 onion (peeled and finely chopped) or 1 tsp of onion powder - 1 tablespoon of mustard (optional) - 2 tsp dried parsley (optional) - ~1 tablespoon of oil for cooking - 4 large lettuce leafs (may substitute for buns/bread of choice; optional) - Water to wash vegetables

Instructions: 1. Sauté the onion. Heat ½ Tbsp. of cooking oil in pan over medium heat. Add the onion and fry for about 4 minutes, until translucent but not brown. Turn off the heat and leave it to cool at room temperature. 2. Combine all the burger ingredients (those listed other than water and lettuce) in a large mixing bowl using your hands. 3. Divide the mixture into 4 equal sized balls. Pat and mold into patties. Place on a tray, then transfer to the refrigerator for at least 30 minutes to firm up. 4. Heat ½ Tbsp. of cooking oil over medium-high heat. Fry the patties for 5-7 minutes per side. Do not turn during the first 2 minutes of frying and do not press down on the patties. 5. When done, remove from the pan and leave to rest for 5 minutes, covered by a double layer of tin foil. 6. Transfer to a plate and serve the burger on top of a lettuce leaf to absorb any grease, and use as a gluten free bun.

-By Mauj -By Jenn

-By Dorica -By Rolfe

22

Cooking with Mauj! Delicious recipes from the cooking group for you to try! Scalloped Potatoes (Inspired by Easy Microwaved Scalloped Potatoes Recipe (thespruceeats.com)) Ingredients: - 450 gm of Yukon Gold potatoes (~3 medium potatoes) or other potatoes of choice - 3/4 cup milk - 1 cups shredded cheddar cheese or cheese of choice - 1/2 can cream of mushroom soup

Instructions: 1. Find a 9 x 13 baking dish or a 2-quart gratin dish that fits in your microwave, and spray it with cooking spray. 2. Peel potatoes. 3. Use a knife or food processor fitted with the slicing blade to slice potatoes into 1/2-inch slices. 4. Stir together the cream of mushroom soup and milk in a large bowl. 5. Add potatoes. Stir to coat the potatoes well. 6. Pour into the prepared pan. 7. Cover loosely with plastic wrap, folding back a corner to allow steam to escape. Heat in the microwave on high for 5 minutes. Rotate the baking dish and heat on high for another 5 minutes. 8. Remove plastic wrap and stir. 9. Top with cheese. Heat another 10 minutes or until the potatoes are fork-tender.

-By Mauj -By Rolfe -By Dorica

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Cooking with Mauj! Delicious recipes from the cooking group for you to try! Salmon Cakes (Inspired by Salmon Cakes Recipe | Real Simple) Ingredients: -213 gm can of salmon -¼ cup of panko or other breadcrumbs -2 tablespoon of mayonnaise -1 teaspoon Dijon mustard (optional) -¼ teaspoon salt -Pepper to taste -1 tablespoon oil

Instructions: 1. Drain the salmon and place in a medium bowl. Add the panko, mayonnaise, mustard (if using), salt, and pepper. Mix with a fork until combined. Form into four patties. 2. Heat the olive oil in a medium nonstick or cast-iron pan over medium heat. Add the patties, and cook until golden brown, about 2-3 minutes per side.

-By Mauj -By Rolfe

-By Dorica

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Cooking with Mauj! Delicious recipes from the cooking group for you to try! Oatmeal Muffins (Inspired by Oatmeal Muffins - The BEST Easy Recipe! (chocolatecoveredkatie.com)) Ingredients - 1 cup oats - 1+1/3 cup milk of choice - 1 tablespoon white or cider vinegar - ¼ cup oil or nut butter, or applesauce or mashed banana for fat-free - 1 tbsp. baking powder - ½ cup of sugar or sweetener of choice - 1 cup flour of choice - ½ teaspoon baking soda - ½ teaspoon salt - ½ teaspoon cinnamon (optional) - ¾ cup chocolate chips or fix-ins of choice (e.g. Nuts, dried fruit, etc.…)

Instructions: 1. Whisk the first 4 ingredients in a bowl. Let sit 10 minutes (important). 2. Preheat oven to 350 F. 3. Add all remaining ingredients, stir to form a batter, and portion into a lined muffin tin. 4. Bake 20 minutes or until a toothpick inserted into a muffin comes out mostly clean. 5. Let cool completely, as they are delicate when they first come out of the oven. 6. Loosely cover leftovers and store in the fridge, they can also be frozen.

-By Mauj -By Rolfe (before baking) -By Dorica

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