WISER NOT WIDER
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 healthy fats, we’ll be making Sheet Pan Chicken and Shawarma Salad Plate and Skillet Roasted Apples with Dried Figs, Walnuts and Maple Yogurt.

 

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

Preheat the oven to 450 degrees

⮚      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:

o   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.

o   https://stellaculinary.com/cooking-videos/culinary-knife-skills

 

Equipment - List
Chef’s knife
Cutting board
Measuring spoons
Liquid measuring cup
Dry measuring cups
10-inch oven safe skillet
Small bowl
Whisk
Rimmed baking sheet
2 medium bowls
Garlic press - optional 

Ingredients - List

Produce:

  • 1-2 lemons

  • Garlic cloves

  • Romaine heart

  • ¼ head cabbage

  • ½ English cucumber

  • 1 cup Cherry tomatoes

  • ½ bunch radishes

  • ½ red onion

  • 2 crisp apples (fuji, Braeburn or Jonagold)

 

Pantry:

  • Extra-virgin olive oil

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

  • Vegetable oil

  • ¾ cup red wine

  • ⅓ cup walnuts

  • Ground cumin

  • Sweet paprika

  • Ground coriander

  • Ground cinnamon

  • Ground turmeric

  • Cayenne

  • 3 tablespoons tahini

  • 1 can chickpeas

  • ¼ cup dried figs (or dried cherries or raisins)

  • Maple syrup (or honey)

Other:

  • 2 pounds boneless skinless chicken thighs

  • 1 cup nonfat Greek yogurt

 

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 Chicken- have all the ingredients measured and prepped.  We’ll prep the chicken together. 

For the Apples -  have all the ingredients measured and prepped, toast walnuts.  We’ll cut apples together.