Intro to menopause
class 2 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 Bone Health and Breakfast Nutrition and 2 delicious and easy recipes; Veggie Tofu Scramble Shakshuka with Feta.

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 each recipe. 

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

• Measure and prepare your ingredients in advance  - prep all the ingredients - unless otherwise noted.  And read through the recipe - if the ingredients are used together in the recipe, they can be measured and kept together in a bowl. For example, if there are 5 spices that are all added at the same time, feel free to measure them into a small bowl. This will help save on clean up and make for more efficient cooking. 

• Give yourself about 30 minutes to prep the ingredients.  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 
Rimmed baking sheet 
Medium nonstick skillet with lid 
Large nonstick skillet with lid 
Large mixing bowl 
Rubber spatula 
Wooden spoon
Measuring spoons 
Dry measuring cups
Liquid measuring cups 
Plastic wrap or foil for storing 

Ingredients - List

Produce:

• 1 medium yellow onion

• 1 red bell pepper

• 1 jalapeno 

• 3 garlic cloves 

• 6 large eggs 

• 14-16 oz block of soft tofu

• 8 oz broccolini (or broccoli)

• ½ cup chopped onion

• 4 oz feta cheese

• Chopped cilantro or parsley for garnish
  

Pantry: 

• Extra-virgin olive oil

• 1 ½ tsp ground cumin

• 1 ½ tsp sweet paprika

• 28-oz can whole peeled tomatoes

• ⅛ tsp ground turmeric

• 4 - Whole grain wraps - 80-100 calories. (Joseph’s makes a great high protein low carb wrap.) 

• Kosher salt

• Fresh ground black pepper

Prep for Shakshuka -  Measure and prep all ingredients; halve and thinly slice onion, core and thinly slice pepper, seed and dice jalapeno, thinly slice garlic.  

Prep for Tofu Scramble - Measure and prep all ingredients; drain and pat tofu dry, trim and chip broccoli into ½-inch pieces, chop onion, crumble feta cheese.

We look forward to cooking with you!