Healthy Hacks
Class 3 advanced prep

We are so excited to cook with you next week and to talk about the impact of food on health and menopause! Our class will focus on antioxidants and eating to prevent disease.  We’ll be cooking a Blueberry Basil Smoothie, Broccoli-Turmeric Yellow Rice Bowl, and Antioxidant Recovery Salad. 

To make the most of our time together, there are a few things you will need to do in advance of the class, so please read closely:

• Ensure that you have all of the ingredients listed for the recipe

• Ensure that you have all the equipment needed on the equipment list

• Measure and prepare your ingredients in advance 

• This is a VERY important step to make things run as smoothly as possible.  Here is a link to a nice video explaining how to prepare your space before cooking: 

  • Simple video (1 min) here: https://www.youtube.com/watch?v=ll2QRgNAdzc

• If you want to get a headstart you can view this video on basic knife skills, some of which we will go over in class.

  • https://stellaculinary.com/cooking-videos/culinary-knife-skills

Equipment - List

Chef’s knife
Cutting board
Measuring spoons
Liquid measuring cup
Dry measuring cups
Blender
Large mixing bowl
Small mixing bowl
Medium saucepan
Large skillet

Ingredients - List

Produce:

• 1 frozen banana

• 1 cup frozen blueberries 

• 4 fresh basil leaves 

• 1 lemon

• 1 teaspoon lemon juice

• 4 carrots

• 4 cups chopped broccoli 

• 4 green onions

• 1 bunch kale

• 3 cloves garlic

• Love Beets or any brand of pre-cooked, peeled, and roasted beets (vacuum sealed) OR 2 raw beets and make your own- see instructions below

• 1.5 cups Spring Mix Lettuce

• 1 cucumber

• 1 avocado

Pantry: 

• 1 tablespoon sunflower butter

• ½ tablespoon maple syrup

• 1 tablespoon ground flaxseed

• 1 cup brown rice

• Turmeric

• Kosher salt

• Olive oil

• 1.5 cups chickpeas (1 15-oz can)
  

Other:

• 1 cup unsweetened almond milk or milk of your choice

• ¼ cup tahini

• 2 tablespoons garlic hummus, brand of choice

• 2 tablespoons feta cheese
  

To do ahead:

• Measure all ingredients and prepare your work surface as described in the video : https://www.youtube.com/watch?v=ll2QRgNAdzc

For the Smoothie - prep and measure all ingredients, freeze banana at least the night before. Peel before freezing. 

For the Rice Bowls - prep and measure all ingredients. Come to class with rice cooked. 

For rice: In a medium saucepan, stir together 1 cup brown rice, 2 cups water, 1 1⁄2 teaspoons turmeric and 1⁄2 teaspoon salt bring to a boil. Cover and reduce heat to a low simmer; cook for 45 minutes. Remove from heat and keep covered to steam for 10 minutes.

For the Salad - prep and measure all ingredients, make sure your avocados are ripe/ready to eat.

If using raw beets for the salad - 

Cut off beet greens and save for saute/soup/salads 

Wash beets very well, scrubbing thoroughly with a vegetable scrub brush 

Cut off the 2 ends of the beet and peel 

Wrap in foil, can add a drizzle of olive oil if desired, bake  at 400 for about 50-60 minutes, checking every 20 minutes.  

Here's a helpful video: https://www.thekitchn.com/how-to-roast-beets-in-the-oven-cooking-lessons-from-the-kitchn-172827