Getting Comfortable in the Kitchen

Week 1

Getting Comfortable in the Kitchen

Let’s get started! This week has more content than future weeks. Take your time to work through all these fundamentals to build a strong foundation for future cooking.

Nutrition Presentation

Watch the Week 1 Nutrition Presentation for an overview of the Mediterranean Diet, the Model for Healthy Living, and how to read a recipe. (16 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 increasing fruits and vegetables in your meals and give you lots of knife skills practice.

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. The Autumn Salad recipe ingredients can be easily halved to make 4 servings.

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

Equipment needed

Bowl (large)
Bowl (medium)
Bowl (for mise en place) – optional
Chef’s knife
Cutting board
Fork
Hot pads
Liquid measuring cup
Measuring spoons
Parchment paper
Sheet pan or skillet (for walnuts)
Sheet pans
Slipmat or damp towel
Tongs
Vegetable peeler
Whisk
Spoon (wooden)

Watch the video (3 minutes)
Watch video in Spanish

Equipment needed

Several bowls
Box grater
Chef’s knife
Cutting board
Dry measuring cups
Fine mesh sieve (optional)
Fork
Hot pads
Liquid measuring cup
Measuring spoons
Muffin tin
Spoon
Rubber spatula (optional)
Whisk

Homework

Watch the Reading Food Labels video to demystify labels.
Put the Mediterranean Diet — Weekly Goals handout into practice
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 and tag @churchhealthmemphis on facebook or Instagram.

Click the green button when you’re ready to advance to week 2!