intro to Menopause
Class Five advanced prep

NuCook Live Remote Cooking Class Session 5

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 Mood and Food and two delicious recipes; African Veggie and Peanut Stew and Broccoli Salad with Pumpkin Seeds and Raisins with a Honey-Lime Dressing!

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 
Vegetable peeler
Large non-stick skillet
Whisk
Large Bowl
Dutch oven
Measuring spoons 
Dry measuring cups
Liquid measuring cups 
Individual serving bowls for soup

Ingredients - List

Produce:

• 1 ¼ pound broccoli

• 1 lime

• 1 Fresno chili

• ½ cup mint

• 1 large onion

• 2” piece of fresh ginger (is this enough for ¼ cup chopped?)

• 4 garlic cloves

• 1 pound sweet potatoes

• ½ pound collard greens 

• 1 very large or 2 small tomatoes or 1 (15 oz) can diced tomatoes

• Chopped red chili, roasted peanuts, and roughly chopped mint for garnish, optional

Pantry: 

• ¼ cup golden raisins

• 1 tablespoon honey

• 2 tablespoons pepitas

• Extra virgin olive oil

• 2 tablespoons vegetable oil

• 1 teaspoon ground coriander

• 1 teaspoon ground turmeric

• ½ teaspoon ground cumin

• ¼ teaspoon ground cinnamon

• ¼ to ½ teaspoon red pepper flakes

• 2 tablespoons tomato paste

• 6 cups vegetable broth

• ½ cup creamy peanut butter

• Kosher salt

• Fresh ground black pepper

Prep for Broccoli Salad

• Measure all ingredients

• Zest and juice lime

• Seed and chop Fresno chili

• Toast pepitas

• Chop mint leaves

Prep for African Veggie and Peanut Stew

• Measure all ingredients

• Finely chop the onion

• Finely chop the ginger

• Mince garlic

• Peel and cut sweet potatoes into ¾ inch pieces

• Chop tomatoes if using fresh