Wiser not wider
Class 1 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 weight management, portion control and calories and carbs.  We’ll be cooking Turkish Tomato, Bulgur and Red Pepper Soup and Banana-Nutmeg Bulgur Breakfast 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 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
Medium saucepan
2 Wooden spoons
Microplane grater
Dutch Oven or soup pot

Ingredients - List

Produce:

• 1 onion

• 2 red bell peppers

• 3 garlic cloves

• Small bunch of fresh mint or parsley

• 1 ripe banana

• (If you would like to shop for the savory breakfast bowl- optional- you will need 1 shallot, 1 fresno chili, 1 garlic clove, 1 cup cherry tomatoes, avocado, 1 scallion)
  

Pantry: 

• Extra-virgin olive oil 

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

• Smoked paprika

• Tomato paste

• ½ cup white wine

• 1 28-oz can diced tomatoes

• 4 cups low sodium chicken or vegetable broth (or water)

• 2 cups medium grind bulgur wheat (we’ve used Arrowhead Mills and Bob’s Red Mill brands; avoid any marked “fine grind”)

• 1 15-oz can chickpeas

• Nutmeg (preferably fresh)

• 2 tablespoons sliced or slivered almonds

• Sweetener of your choice (honey, maple syrup, agave)

• (If you would like to shop for the savory bowl you will need white miso)
  

Other:

• ½ cup milk of choice (cow’s or plant based)

• Optional - Greek yogurt

• (If you would like to shop for the savory bowl you will need 2 eggs)
  

 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 Soup - have all the ingredients measured and prepped. 

For the Bowl-  have all the ingredients measured and prepped, do the bananas last.