Deep Dive into Menopause
Class 4 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 Nutrition Labels and Added Sugar and we will be making Greek Spaghetti Squash with Shrimp, Tomato and Feta and a Beet and Tahini dip with whole wheat pita chips. Eva will also be demonstrating microwaved kale chips, pear chips and hard boiled eggs. If you want to make any of these with me, feel free to add the ingredients to your shopping list.
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 get a headstart you can view this video on basic knife skills, some of which we will go over in class.
Equipment - List
Chef’s knife
Cutting board
Measuring spoons
Liquid measuring cup
Dry measuring cups
Small saucepan
Wooden spoon or spatula
Whisk
Rimmed baking sheet
12 inch non-stick skillet w/lid
Small bowl
Garlic press (optional)
Zester or microplane
Ingredients - List
Produce:
1 pound beets (you can buy these precooked or cook your own ahead of class)
2 ½ lb spaghetti squash
2 lemons
1 yellow onion
1 bell pepper
6 cloves garlic
½ bunch dill
Pantry:
Salt and pepper
Extra virgin olive oil
½ cup tahini
Pine nuts
Whole wheat pita
Red pepper flakes
14.5 oz can diced tomatoes
¼ cup dry white wine
1 14.5 oz can butter beans or other large white beans
Other:
3 oz feta cheese
1¼ lbs extra large shrimp (21-25 per pound) shell on - ideally choose wild shrimp even if size doesn’t correlate
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 Shrimp Dish
Cook Spaghetti Squash before beginning of class. With the rack in the middle position, heat the oven to 400 degrees. Pierce the squash five times with a paring knife and microwave whole until it softens slightly, about 4-6 minutes. When cool enough to handle, cut in half lengthwise and scoop out the seeds. Place the squash halves, cut sides up on a rimmed baking sheet and roast until tender enough to pierce with a paring knife with minimal resistance, about 30 minutes. We will scoop together.
Peel and devein shrimp
Prep and measure remaining ingredients.
For the Beet dip- prep and measure ingredients and cook beets ahead of time if not using precooked beets.