Our six-week "Learn to Cook in 2018" course has come to an end and we "graduated" nine skilled and confident chefs from our FTR Community.
The Learn to Cook series was intended to empower people to cook their own food in the New Year as a commitment to their health, a way to gain a new hobby, and a way to connect with others.
Nine participants came to the FTR kitchen weekly to learn the Basics of Cooking, including:
Week 1: Basic Knife Skills and Recipe Reading
Week 2: Flavor Profiles and Combinations
Week 3: The Basics of Baking
Week 4: Sauces and Sauteeing
Week 5: Meats and Marinades
Week 6: Very Veggie!
Professional Chefs Tanner Freed and Lindsey Imber assisted us in learning these techniques and concepts. Each class, we reviewed the key points of our lessons and learned through recipes and hands-on activities. Participants were sent home with "additional recipes" to practice at home.
Here is what the participants had to say about how the "Learn to Cook in 2018" class contributed to their recovery from substance misuse:
"Community, connection, family, conversations, self
esteem.. exactly what I needed!"
"Building healthy habits and family time"
"Made me more independent and added a hobby"
"Discipline and a healthy lifestyle choice"
"Meeting new people, learning a new hobby, embracing
change, and getting healthier"
"A sense of self satisfaction and new sober
friends"
" I go to the store for food, not beer! And have
started a new habit... cooking!"
Below are a sample of some of the recipes we made, along with documentation of the fun bonding time we had!
We will be doing a "Learn to Cook with your Kids!" class in the Summer. Check out of sneak peek class, "Spring Break! Cooking with Kids," Tuesday, March 27th at 5:30.
If you would like to learn to cook with us, contact our dietitian, Tessa Acker at acker.40@gmail.com.
Apple Cider Vinaigrette Marinated Kale
Yield: 8
Serving Size: 1 cup
Prep time: 15 minutes; 35 minutes until done
Prep time: 15 minutes; 35 minutes until done
Ingredients:
Kale, 2 bunches
Apple cider vinegar,
2 Tbsp
Honey, 1 Tbsp
Olive oil, ¼ cup
Salt and pepper, To
taste
Red pepper flakes 1/2
tsp
Method of Preparation:
1. Strip kale and
wash
2. Cut kale into
bite sized pieces
3. Add apple cider
vinegar, honey, olive oil, salt and pepper, and red pepper flakes together and
whisk
4. Poor mixture
over kale and massage, let sit 20 minutes
Greek Yogurt Ranch
Yield: 8
Serving Size: 1 Tbsp
Pre time: 5 minutes
Ingredients:
Greek Yogurt, 1 cup
Olive oil, 2 Tbsp
Lemon juice, 2 Tbsp
Garlic, minced, 1-2
cloves
Onion powder ½-1 tsp
Dill, dried ½-1 tsp
Basil, dried ½-1 tsp
Worcestershire sauce
¼ tsp
Cayenne pepper 1/8
tsp
Salt and pepper, To
taste
Method of Preparation:
Add ingredients together and adjust according to desired taste
preference.
Vegetable Spring rolls with Sweet and sour sauce and peanut
sauce
Serves 10
Ingredients:
Rice papers
10 ounces rice noodles
5 cups Chopped veggies of choice (cucumbers, carrots, bell
pepper, avocado, bean sprouts, etc)
Peanut Dressing
¼ cup soy sauce
2 tbsp rice wine vinegar
2 tbsp toasted sesame oil
½ cup peanut butter
Juice of 1 lime
2 teaspoon ginger, minced or ½ tsp ground
salt to taste
Warm water, as needed to reach desired consistency
Directions: Mix all ingredients in a bowl.
Whisk together dressing ingredients and set aside.
Cook rice noodles according to package. Drain and set up a
spring roll station with noodles, vegetables, rice papers, and a water dish to
soak the rice paper.
Soak the rice paper for 30-60 seconds. Place rice paper on a
cutting board and load with rice noodles and veggies. Roll, tuck, and fold in sides
as you go. Continue with remaining ingredients.
Once done slice in half and serve with sauce.
Yield: 12
Serving Size: 1 Muffin
Ingredients:
Zucchini, shredded, ¾ cup
Carrot, shredded, ¾
cup
Canola oil, ½ cup
Eggs, 2 each
Vanilla, ½ tsp
Applesauce,
unsweetened, 1/2 cup
Sugar, 3/4 cup
Flour, 2 cups
Baking soda, 1 tsp
Baking powder, ½ tsp
Salt, ½ tsp
Method of Preparation:
1. Preheat oven to
325 degrees F
2. Combine canola
oil, eggs, vanilla, applesauce, and sugar and mix together
3. Shred zucchini
and carrot and add to oil mixture
4. In a separate
bowl combine flour, baking soda, baking powder, and salt and mix together
5. Slowly add the
liquid ingredients to the dry ingredient while mixing
6. Mix only enough
to wet the dry ingredients
7. Spray muffin
tin with non-stick spray and fill ¾ full with batter
8. Bake at 325
degrees F for 12-15 minutes or until toothpick can be inserted into muffin and
removed dry
9. When muffins
are done baking remove from oven and let cool before removing from tins
Marinated Skirt Steak Tacos
Yield: Serves 5-7
For the beef:
2-pounds skirt steak
2 tablespoons soy sauce
½ “ fresh ginger
2 tablespoons oil
1 tablespoon cilantro, chopped
2 tablespoons juice of lime
4 minced cloves garlic
1 minced jalapeno
1 teaspoon fresh ground pepper
For the slaw:
1 head cabbage (red or green)
shredded
1 red onion thinly sliced
2 tablespoons cilantro, roughly
chopped
1 lime, juiced
2 tablespoons mayo
For the salsa:
3
garden fresh large tomatoes chopped
3
tablespoons cilantro chopped
2
jalapenos diced very small
1
clove garlic minced
1
lime juice and zest
salt and pepper to taste
For the marinade:
Mix the soy, oil, cilantro, lime juice, lime
zest, ginger, garlic, Thai chili’s and white pepper, pour over the steak, cover
and chill until ready to cook.
To cook the steaks:
Either in a hot cast iron skillet or on a grill, sear the
steaks on both sides for 1-2 minutes. They will be medium rare. If
a more doneness is desired finish in a 350°F oven for about 5 more minutes.
Allow to rest for a few minutes before slicing. Slice in thin strips, on a
diagonal and against the grain of the meat.
For the slaw:
Place the shredded cabbage, thinly sliced onions, rough chop
cilantro, and zest of 1 lime in a large bowl, toss to combine.
Assemble the tacos with meat first and top with the taco
slaw and salsa.
Yield: 6 pita pizzas
Ingredients:
2 small zucchini, sliced
2 red peppers, sliced
½ head broccoli
4 ounces mushrooms, sliced
1 small onion, sliced
1 tablespoon olive oil
2 tablespoons balsamic vinegar
1/2 teaspoon salt
1/4 teaspoon black pepper
1 jar pesto (about 7-8 ounces)
6 whole wheat pitas
3/4 cup crumbled feta cheese or mozzarella cheese
Spinach to top (optional)
Directions:
Preheat oven to 400 degrees F. Place vegetables on a large
baking sheet and drizzle with olive oil and balsamic vinegar. Season with salt
and pepper and toss well. Roast for 20 minutes, stirring occasionally.
When vegetables have 5 minutes left, place pitas on baking
sheet to heat. Once slightly toasted, remove from the oven and spread pesto on
top. Top with roasted veggies and mozzarella cheese (leave feta until after
pizza is done if using) and place back in the oven until cheese is melted. Top
with fresh spinach and enjoy! For an even crispier pizza, place oven on broil
for 3-4 minutes.
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