SPRING Into Healthy Habits
Week 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 healthy eating while eating out.   We’ll be cooking Socca Flatbread Two Ways and Chocolate, Cherry and Coconut Snack Balls.

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 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
Whisk
2 medium bowls
10-inch or 8-inch nonstick skillet
Rubber spatula 
Rimmed baking sheet
Box grater
Medium skillet
Small bowl

Ingredients - List

Produce:

• 1 red onion 

• 1 Lebanese cucumber 

• 1 bunch of fresh dill

• 2-3 medium beets (fresh or precooked)

• 1 shallot

• 1 garlic clove

• 1 lemon

Pantry: 

• Extra-virgin olive oil 

• Kosher salt (alternative - sea salt or iodized salt) and cracked black pepper

• Chickpea flour

• Capers

• Everything seasoning (optional)

• ⅔ cup shredded unsweetened coconut

• 1 ¼ cup old-fashioned oats

• ½ cup tahini or sunflower butter

• ½ cup dried sour cherries

• ½ cup bittersweet chocolate

• ¼ cup honey

• Vanilla extract

Other:

• ¾ cup nonfat Greek yogurt

• 4 oz smoked salmon 

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 Socca - have all the ingredients measured and prepped.  Come with cooked beets, we’ll grate the beets together.

For the Snack Balls -  have all the ingredients measured and prepped.  We’ll chop the chocolate together.