DEEP DIVE INTO MENOPAUSE
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 Proteins and Healthy Carbs and we will make Roasted Squash & Chickpea Rice Bowls with Tahini Dressing and Pear and Ginger Overnight Oats.

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

• Preheat the oven to 450  degrees

• 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

Ingredients - List

Produce:

• 1 large delicata squash

• 3 lemons 

• 4-6 cups of greens of your choice (see BYO guide)  

• 2-3 cups vegetables of your choice ( sliced radish, grated carrots, sliced cucumbers, diced tomatoes, grated beets are few good choices or pick from the list in BYO Bowl Guide)

• 1/2 cup herbs chopped herbs of choice (dill, mint, parsley) 

• 1 whole pomegranate 

• 2 garlic cloves 

• 1 small ripe pear (alternatively, you can pick another flavor option from the recipe) 

• Quick pickles (optional, see recipe for ingredients)

Pantry: 

• 15-ounce can chickpeas 

• ½ cup tahini 

• Ground cumin

• Allspice 

• Cayenne pepper 

• Kosher salt and ground black pepper 

• Extra-virgin olive oil 

• 1½ cups brown rice or grain of choice (see bowl guide) 

• 1 tablespoons honey or maple syrup 

• Vanilla extract 

• Ground cinnamon 

• 1 cup old fashioned rolled oats (or quick oats) 

• Crystalized ginger (alternatively, you can pick another flavor variation from the recipe) 

• Chia seeds 

• 2 tablespoons sliced or slivered almonds (alternatively, you can pick another flavor variation from the recipe.) 

Other:

• ½ cup nonfat Greek yogurt

• 1 cup milk of choice (1% cows milks, unsweetened soy, almond, rice, oat milk or coconut milk)
  

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 Bowl - prep and measure all ingredients

• For the Oats - prep and measure all ingredients