Intro to 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 Menopause Symptoms and Hormones and a BYOB - Build Your Own Bowl recipe that includes lots of delicious components and an easy to follow template for customizing your healthy and nutritious bowl.
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
10” nonstick skillet
Spatula
Serving platter
4 quart pot
Tongs or salad servers
Salad bowl for mixing
Individual salad bowls for serving
Blender or immersion blender
Dry measuring cups
Liquid measuring cups
Measuring spoons
Ingredients - List
Produce:
2-4 cups greens of your choice (see greens list) - washed
2-3 cups vegetables of your choice (see vegetable list) - washed, we will prep together
5 tablespoons fresh squeezed or pre-made orange juice ( ¼ cup +1 tablespoon)
1 tablespoon peeled and roughly chopped ginger
1 garlic clove peeled
¼ cup chopped herbs of choice (cilantro, basil or mint) - optional
Protein:
2 (4-5-ounce) skin-on salmon fillets, 1 ¼ inch thick (or 2 (4-5-ounces) of cooked shrimp, seared tuna or cooked tofu)
Pantry:
1 tablespoon vegetable oil
1 cup black rice (or grain of your choice - see grain list) - we are going to cook together
5 tablespoons white miso
2 tablespoons rice wine vinegar
1 tablespoon soy sauce
2 tablespoons sesame oil
½ tsp red pepper flakes
Toasted sesame seeds, crushed wasabi peas or shredded nori - optional toppings
Kosher salt
Fresh ground black pepper
Prep - Measure and prep all ingredients; wash greens and vegetables, juice orange, peel and roughly chop ginger, roughly chop herbs of choice.