Week 2

Building A Meal

Let’s get cooking! Take your time to work through these new techniques which apply to many types of ingredients.

Nutrition Presentation

Watch the Week 2 Nutrition Presentation to learn more about the Mediterranean Diet, including meat, fish and legumes, plus how to use your hand as a portion guide. (12 minutes)
Watch Video in Spanish

Knife Skills

Watch the Knife Skills video to learn the some basic knife safety, how to hold and use your knife safely, and how to cut a variety of commonly used ingredients. (20 minutes)
Watch Video in Spanish

Measuring Skills

Watch the Measuring Skills video to learn how to accurately measure a variety of wet and dry ingredients.
(1 minute)
Watch Video in Spanish

Print out and review the following handouts:

Print out and review the following recipes:

These recipes focus on using marinades and sauces to add flavor and using grilling (or sautéing) as a healthier, low-fat cooking technique.

Choose one recipe to cook this week. Each recipe makes at least 8 servings and directions for freezing, where applicable, are included on the recipe. 

Shop for and cook your chosen recipe. Enjoy your recipe creation with family and friends.

Watch the video (2.5 minutes)
Watch video in Spanish

Building A Meal at Church Health Memphis

Zip top bags (gallon) (2)
Several bowls
Chef’s knife
Cutting board
Grill pan (or sauté pan)
Liquid measuring cup
Measuring spoons
Meat mallet
Microplane
Spoon (wooden)
Tongs
Hot pads
Rubber spatula
Saucepan (non-reactive)
Whisk

Watch the video (3 minutes)
Watch video in Spanish

Building A Meal at Church Health Memphis

Several Bowls
Chef’s knife
Cutting board
Fork
Grill pan (or sauté pan)
Hot pads
Liquid measuring cup
Measuring spoons
Parchment paper
Pastry brush
Sheet pans
Zip top bag
Box grater
Dry measuring cups
Food processor
Juicer
Microplane
Rubber

Related Skills Videos:

At any time, view a skills video that to learn how to cut or prepare new ingredients in your recipe. Each video is about 30 seconds.

English Versions

Español Versions

Homework

  • Practice your knife skills whenever you cook.
  • Put the Mediterranean Diet — Weekly Goals handout into practice again and see if you can check off more boxes than last week.
  • Cook the second recipe included this week.
  • Review the Nutrition Label on each recipe.
  • Email questions to nutrition@churchhealth.org.
  • Post a photo of you and your recipe creation, tag @churchhealthmemphis on facebook or Instagram
Take Survey to Advance to Week 3

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