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.
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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)
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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:

Fat Profiles

Using this chart, you can compare and contrast some of the most common sources of fat. The dark purple line represents saturated fat. The blue line represents monounsaturated fats while the yellow line represents polyunsaturated fats. Ideally, choose fats with less of the purple color and more of the blue and yellow colors.

Healthy Fats 101

Fat has traditionally received a bad reputation in the nutrition world. You’ve likely seen a large variety of reduced-fat or low-fat products on the market. However, healthy fats are vital to our health and have many roles in the body. There is no reason to fear them!

How to Stock Your Kitchen

By stocking your kitchen with healthy essentials and meal builders that you use frequently, nutritious meals with plenty of variety and flavor can be easier to put together quickly.

Top Spices and Herbs

Spices and herbs are the key to adding flavor to your food and reducing the need for salt. Spices are the dried part of the plant or seed. Spices add pungent aromas and flavors. Herbs are the leafy green part of aromatic plants and are used for flavor, fragrance, and as garnishes.

Using Canned Foods

Canned foods are picked at the peak of ripeness, ensuring the best flavor and nutrient quality. The nutrients in canned items are comparable to fresh and frozen foods.

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.

Chipotle Shakshuka

This Mediterranean version of a one-pot dish can be adapted in many ways by adding additional vegetables or spices and can be enjoyed for breakfast, lunch, or dinner.

Watch the video (2 minutes)
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Pantry Basics at Church Health Memphis
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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)

Shrimp Fajita Bowl with Black Beans and Cilantro Brown Rice

This is a great way to have your favorite foods in a healthier way with lots of spice, whole grains, and vegetables. Omit the shrimp for an all-veggie meal, or substitute fish for the shrimp.

Watch the video (2 minutes)
Watch video in Spanish

Pantry Basics at Church Health Memphis
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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.

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

Click the green button when you’re ready to advance to Week 4!