“SPRING Into Healthy Habits”
Class 4 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 feature guest chef Linda Shiue, Director of Culinary Medicine at Kaiser Permanente and author of Spicebox Kitchen cookbook. 

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

Knife and cutting board
Measuring cups and spoons
2 small and 1 medium mixing bowl
Dutch oven or saute pan
Blender or food processor (if making  green seasoning)
Wooden spoon

Ingredients - List

Produce:

• 1 barely ripe mango (slightly yielding, not rock hard) or other tart fruits (Granny Smith apple, pineapple)

• 1-2 heads of garlic

• 1 onion

• Fresh culantro or cilantro

• 1 lime

• 1 Scotch bonnet or habanero pepper

• 2 Roma tomatoes

• 2 pounds shrimp, peeled and deveined

• If making green seasoning: 

• 1/2 cup chopped fresh chives

• 1 cup fresh thyme leaves

• 1/2 cup fresh parsley

• 1/2 cup culantro or cilantro
  

Pantry: 

• Rice, naan or roti

• Tamarind sauce (or Worcestershire sauce or 1 tablespoon blend of dates, raisins or prunes with lime juice, in the consistency of ketchup)

• Scotch bonnet pepper sauce or habanero sauce

• Green seasoning (from a Caribbean grocery or fresh prepared)

• White vinegar (if making green seasoning)

• Canola oil

• Trinidad curry powder (may substitute other curry powder)

• Ground cumin

• Ground turmeric

• Garam masala

• Cumin seeds

• Salt 

• Freshly ground black pepper

To do ahead:

• Measure all ingredients and prepare your work surface as described in the video : https://www.youtube.com/watch?v=ll2QRgNAdzc

For curry shrimp:

-if making your own green seasoning, prepare in advance

-if desired, prepare marinade and marinate shrimp 30 minutes in advance (but we will do this as the first step in class so you can also wait)

-if serving with rice, cook rice in advance