Week 3

Pantry Basics

Let’s get cooking! Take your time to work through these new techniques and think about what you want to keep on hand in your kitchen.

Nutrition Presentation

Watch the Week 3 Nutrition Presentation to learn more about the Mediterranean Diet, including dairy, whole grains and healthy fats, plus how to set up a balanced meal for breakfast, lunch and dinner. (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)
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Measuring Skills

Watch the Measuring Skills video to learn how to accurately measure a variety of wet and dry ingredients.
(1 minute)
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Print out and review the following handouts:

Print out and review the following recipes:

These recipes focus on using ingredients that you can keep on hand and won’t need a special trip to the grocery store.

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 minutes)
Watch video in Spanish

Pantry Basics at Church Health Memphis

Bowls (mise en place)
Chef’s knife 
Cutting board 
Dry measuring cups 
Hot pads
Measuring spoons 
Sauté pan (large) 
Slip mat 
Spoon (serving)
Spoon (wooden)

Watch the video (2 minutes)
Watch video in Spanish

Pantry Basics at Church Health Memphis

Bowls (mise en place)
Can opener 
Colander
Cutting boards
Dry measuring cups
Fork 
Hot pads
Juicer 
Liquid measuring cup 
Measuring spoons 
Microplane
Plastic film
Rubber spatula
Sauté pan (large) with lid 
Slip mat
Spoon (wooden)

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 portioning your breakfast, lunch and dinners according to the guidelines from the nutrition presentation (1/2 fruits and vegetables, 1/4 starch, 1/4 protein).
  • Look through your pantry and refrigerator and note items you would like to keep on hand for healthy cooking.
  • 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
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