Print out and review the following handouts:
Fat Profiles
Healthy Fats 101
How to Stock Your Kitchen
Top Spices and Herbs
Using Canned Foods
Print out and review the following recipes:
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
Watch the video (2 minutes)
Watch video in Spanish
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
Watch the video (2 minutes)
Watch video in Spanish
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)
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!