Wiser Not Wider
Class 5 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 sodium and label reading.  We’ll be making Squash, Bean and Corn Stew and Southwestern Chopped Salad with Lime, Cumin and Honey 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 the recipe

• Ensure that you have all the equipment needed on the equipment list

• Preheat oven to 425 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: 

  • 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
Large soup pot or Dutch oven
Wooden spoon 
Large bowl
Whisk
Rimmed baking sheet

Ingredients - List

Produce:

• 1 red or green pepper

• 3 cloves garlic

• 1 ½ pounds butternut squash (or other winter squash, about 3 cups)

• 1 ½ cups fresh or frozen corn (2 ears fresh)

• 1-2 limes 

• 2 romaine lettuce hearts (12 oz)

• ½ bunch cilantro

• 1 ripe avocado

• ½ jicama (or ½ English cucumber)

• ¼ head red (purple) cabbage 

• 4-5 radishes

• 1 orange

• 1 red onion

• 1 shallot
  

Pantry: 

• Extra-virgin olive oil 

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

• Chili powder

• 1-2 chipotle peppers and 1 tablespoons adobo sauce 

• Ground cumin

• Dried oregano

• Cinnamon

• Honey

• 14-oz can diced tomatoes (low sodium if preferred)

• 15-oz can kidney beans (low sodium if preferred)

• 1 cup low sodium vegetable or chicken broth (or water)

• ¼ cup toasted pumpkin seeds or pepitas

• ½ cup green olives

• White vinegar (optional for vinegar)
  
  

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 Stew- have all the ingredients measured and prepped.  We’ll prep squash together.

For the Salad -  have all the ingredients measured and prepped.  We’ll prep orange and jicama together.