Cooking On A Budget

Week 4

Let’s get cooking! Take your time to work through these new techniques and learn how you can incorporate seasonal foods, batch cooking, and freezing to keep your food budget low, but healthy.

Nutrition Quiz

Take the Nutrition Quiz to test what you’ve learned over the past several weeks

Watch Week 4 Nutrition Presentation 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:

10 Things to Do with Cooked Chicken

Whole chicken is less expensive than chicken pieces. A whole chicken can be cooked in a crockpot, then shredded for the meals below. Save the broth!

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Cooking on a budget

Planning is the key to cooking healthy, staying within your budget, and minimizing waste. Start with one week planning your menus, grocery list, and leftovers. Save your notes! In a short time, you’ll have several weeks of plans all mapped out.

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Foods in Season

This seasonal chart is based on the Southern region. Your state’s Agricultural Extension agent will have seasonal produce information you can reference for variations by region.

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Read In Spanish

Print out and review the following recipes:

These recipes focus on using ingredients that are in season, a good way to use up leftover vegetables, and items you can freeze for healthy meals at a later date.

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.

Seasonal Frittata

Eggs are high in protein and low in calories. Adding herbs to the frittata adds flavor so we can use less salt and cheese in the recipe.

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Watch the video (2.5 minutes)
Watch video in Spanish

Equipment needed

Several bowls
Chef’s knife
Cutting board
Dry measuring cup
Hot pads
Liquid measuring cup
Rubber spatula
Skillet (nonstick, ovenproof)
Whisk

Black Bean Burgers

This recipe is a great way to incorporate beans into the base of your meals. This plant-based burger is low in saturated fat, cholesterol-free, and lower in calories than a beef burger. We use a whole grain bun to add a healthy grain.

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Read In Spanish

Watch the video (2.5 minutes)
Watch video in Spanish

Equipment needed

Several bowls
Chef’s knife
Colander
Cutting board
Dry measuring cups
Hot pads
Liquid measuring cup
Measuring spoons
Potato masher
Rubber spatula
Saucepan (small) with lid
Skillet (nonstick) (large)
Spoon (wooden) (2)

Homework

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 take our Post-Survey!

Congratulations on completing Cook Well, Be Well! Your insights matter. Today and in 3 month intervals, contribute to community well-being through our follow-up surveys. Help us refine classes, foster growth, and enhance community health. Watch for our email from nutrition@churchhealth.org – your voice matters!