Diets around the world
class 1 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 around the world. We’ll be cooking Greek Lemon, Chicken and Spinach Soup and Bulgur and Veggie Stuffed Peppers.

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:

Preheat the oven to 425

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
Large baking dish
Medium saucepan
Wooden soup
Dutch oven or soup pot
2 small bowls
Whisk

Ingredients - List

Produce:

• 4 large bell peppers (any colors)

• 1 lb zucchini or summer squash or combination 

• 1 small onion

• 3 garlic cloves

• Small bunch of mint

• 1 large leek or 1 large onion

• 2 carrots

• 5 oz package baby spinach

• 1-2 lemons

• Fresh dill

Pantry: 

• Extra-virgin olive oil 

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

• 3 tablespoons tomato paste

• Ground cumin

• Cardamom (optional)

• Red pepper flakes

• Cinnamon

• Currents

• 1 cup bulgur wheat (medium grain)

• 1 ¼ cup vegetable broth, chicken broth or water

• 6 cups chicken stock or water

Other:

• 2 boneless skinless chicken breasts (12 oz)

• ½ 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 Soup - have all the ingredients measured and prepped. 

For the Peppers -  have all the ingredients measured and prepped, we will prep the peppers together.