Healthy Cooking Classes
Apple Seeds, Inc. in partnership with Fayetteville Public Schools hosted seven Healthy Cooking Classes at four school locations in the Spring 2011. Culinary instructors from our community demonstrated how to make an inexpensive healthy meal and serve samples of the meal to all class participants. We also provided recipes and resources to help participants prepare similar meals at home.
All healthy cooking classes were open to the public. Families and community members of Northwest Arkansas were encouraged to attend any and/or all of the classes offered!
Spring 2011 class schedule:
Feb 28, 6:00-7:30 pm - Abell Elementary Cafeteria
Mar 14, 6:00-7:30 pm - Owl Creek School Cafeteria
Mar 29, 6:00-7:30 pm - Leverett Elementary Cafeteria
Apr 4, 6:00-7:30 pm - Root Elementary Cafeteria
Apr 19, 6:00-7:30 pm - Asbell Elementary Cafeteria
May 17, 6:00-7:30 pm - Root Elementary Cafeteria
May 31, 6:00-7:30 pm - Leverett Elementary Cafeteria
This series of classes was sponsored by the Coordinated School Health Committee of Fayetteville Public Schools and is made possible by a grant from the Arkansas Department of Education (ADE), Arkansas Department of Health (ADH) and the Arkansas Center for Health Improvement (ACHI).
Recipes
Each Healthy Cooking Class features unique recipes created by local chefs. Each recipe has been crafted to be healthy, simple and budget friendly. No recipes will repeated, which means a unique eating experience at every class. Scroll down to view some of the recipes used in previous cooking classes.Jack Chicken with Succotash
Created by Chef Adam Simmons
Makes 4 Servings
Ingredients:
Monterey pepper jack cheese……………………………………2 oz.
Fresh Spinach…………………………………………………….…...2 Cups
Olive oil (or other cooking oil)………………………............1 Tbsp.
Kosher salt……………………………………………………….……....1 Tsp.
Cajun-style seasoning …………………………………............1/2 Tsp.
Lima beans, drained, with salt………………………….….......1 Cup
Squash, any variety, raw, sliced……………………………......2 Cups
Corn (sweet, yellow, kernels) canned or frozen…........2 Cups
Tomatoes, chopped……………………………………................1 Cup
Lime juice.....................................................................2 Tbsp.
Chicken breast……………………………………………………. 4 (7 oz. each)
Cooking Instructions:
1. Combine the cheese and spinach in a bowl.
2. Cut a deep 2 inch wide pocket in the thickest part of each chicken breast with a paring knife. Stuff with the spinach cheese mixture.
3. Brush chicken with olive oil and season with the salt and Cajun seasonings.
4. Preheat oven to 425°. Once oven reached temperature, bake the chicken for 25 minutes until the internal temperature of the thickest portion reaches 160°.
5. Heat the olive oil in a skillet over high heat.
6. Add the lima beans, squash and corn, season with salt and cook until the squash is just tender, about 2 to 3 minutes.
7. Add the tomatoes and cook 2 more minutes.
8. Remove from the heat and stir in the lime juice.
9. Slice the chicken and serve with the succotash.
Nutritional Information (per serving):
Calories 514 kcal
Sodium 841 mg
Total Fat 16 g
Carbohydrate 42 g
Saturated Fat 6 g
Dietary Fiber 6 g
Trans Fat: N/A g
Vitamin A 2173 IU (44% DV)
Cholesterol 130 mg
Vitamin C 62 mg (100% DV)
Protein 56 g
Calcium 151 mg (15% DV)
Winter Fruit Salad
Created by Chef Adam Simmons
Makes 6 Servings
Ingredients:
Honey ……………………………………………………….……1/4 Cup
Ginger Root, fresh……………………………………….… 1 Tsp
Lemons, with peels………………………..................1 Fruit
Oranges, fresh……………………………………………..…5 Fruits
Mangoes, fresh ……………………………………….......2 Fruits
Banana, fresh…………………………........................3 each
Kiwi fruit, fresh………………………........................5 Fruits
Pomegranate, fresh….......................................2 Fruits
Instructions:
1. Combine the honey, 2 cups of water, and ginger in a saucepan.
2. Using a vegetable peeler, remove wide strips of zest from the lemon and one orange and add to the saucepan and bring to a boil over medium heat.
3. Reduce the heat and simmer for five minutes
4. Peel and segment the oranges, and peel and cut the mango, banana, and kiwi into bite-sized chunks. Cut the pomegranate into quarters and remove the seeds (using gloves will prevent the juice from staining the skin)
5. Combine all fruit with honey mixture and let stand overnight
6. Before serving, remove the zest.
Nutritional Information (per serving):
Calories 262 kcal
Sodium 6.1 mg
Total Fat 1.39 g
Carbohydrate 67 g
Saturated Fat .2 g
Dietary Fiber 10 g
Trans Fat: 0.00 g
Vitamin A 860 IU (17% DV)
Cholesterol 0.00 mg
Vitamin C 153 mg (255% DV)
Protein 3.63 g
Calcium 90 mg (10% DV)
Cheese and Nut Loaf
Created by Chef Tuesday Eastlack
Yield: One loaf pan, 8 servings
Ingredients:
1 ½ cups Cooked brown rice
1 ½ cup Walnuts
½ cup Cashews
1 large Onion, diced
2 TB Butter
2 cloves Garlic, minced
1 cup Mushrooms, sliced
2 tsp Thyme
2 tsp Sage
4 Eggs, beaten
1 cup Cottage cheese
1 cup (8 oz.) Grated cheese (Cheddar or Jack or Colby, etc.)
Instructions:
1. Preheat oven to 350°.
2. It’s best to have the brown rice pre-cooked - but if not, begin to cook the rice first. Bring 3 cups water and rice to a boil. Reduce heat and cover for about 30 minutes or until all water is absorbed – do not stir.
3. Toast the nuts in the oven on a cookie sheet or in a baking pan for about 5 minutes, or until fragrant, then chop .
4. Sautee the onion in butter for 5 minutes, then add the mushrooms, garlic and herbs. Cook for another 5 minutes or so.
5. In a large bowl, combine all ingredients. Season with salt and pepper to taste.
6. Grease a loaf pan. Fill loaf pan with mixture and pat down.
7. Bake at 350 degrees for about an hour.
Nutritional Information (per serving):
Calories 439 kcal
Sodium 354 mg
Total Fat 33 g
Carbohydrate 20 g
Saturated Fat 11 g
Dietary Fiber 3 g
Trans Fat: N/A g
Vitamin A 554 IU (11% DV)
Cholesterol 145 mg
Vitamin C 2 mg (3% DV)
Protein 20 g
Calcium 257 mg (26% DV)
Baked Butternut Squash
Created by Chef Tuesday Eastlack
Yield: 4 servings
Ingredients:
1 lb. Butternut Squash, medium dice
4 TB Olive Oil or Butter
¼ tsp Cinnamon
2 TB Brown sugar
2 TB Lemon Juice
Salt & Pepper to taste
Instructions:
1. Preheat oven to 350°.
2. Peel and dice the squash (if using fresh).
3. Place the diced squash in a greased pan. Season with salt & pepper, cinnamon and brown sugar.
4. Drizzle lemon juice and oil over the squash
5. Bake uncovered in the oven for about 45 minutes, or until tender.
Nutritional Information (per serving):
Calories 166 kcal
Sodium 190 mg
Total Fat 11 g
Carbohydrate 17 g
Saturated Fat 2 g
Dietary Fiber 2 g
Trans Fat: N/A g
Vitamin A 542 IU (10% DV)
Cholesterol 0 mg
Vitamin C 14 mg (23% DV)
Protein 1 g
Calcium 38 mg (3% DV)
Dessert: Bananas in Coconut
Created by Chef Tuesday Eastlack
Yield: 4 servings
Ingredients:
4 Bananas
¾ cup Unsweetened coconut (may substitute sweetened variety)
1 cup Orange Juice
Instructions:
1. Pour orange juice into a large bowl.
2. On a plate, spread coconut.
3. Cut each banana into thirds.
4. Place banana segments into the orange juice, then immediately roll in coconut on plate. Serve!
Nutritional Information (per serving):
Calories 276 kcal
Sodium 78 mg
Total Fat 10 g
Carbohydrate 47 g
Saturated Fat 9 g
Dietary Fiber 5 g
Trans Fat: N/A g
Vitamin A 184 IU (4% DV)
Cholesterol 0 mg
Vitamin C 30 mg (50% DV)
Protein 2.5 g
Calcium 16 mg (1.6% DV)
Chicken Puttanesca with Pasta
Created by Chef Adam Simmons
Yield: 4 servings
Ingredients:
2 Tsp Olive oil or cooking oil
4 (6-7oz) Chicken breasts
½ Tsp Kosher salt
2 Cups Spaghetti Sauce
¼ Cup Sliced olives
¼ Cup Lemon juice
¼ Tsp Red pepper flakes (or ground red pepper)
8oz Dried Spaghetti, enriched or whole wheat
¼ Cup Parmesan cheese
Handful of fresh basil leaves
Instructions:
1. Heat oil in a skillet over medium heat.
2. Cut chicken into cubes and add chicken to the pan. Wash hands thoroughly.
3. Sprinkle the chicken with the salt and cook for 5 minutes or until lightly browned, stirring occasionally.
4. Stir in the pasta sauce, olives, pepper and lemon juice and bring to a simmer.
5. Cook 5 more minutes, or until the chicken is done, stirring frequently.
6. Cook the pasta until just done and either add the pasta to the sauce and combine, or arrange the pasta evenly on 4 plates and top with 1.5 cups of the chicken and sauce mixture.
7. Sprinkle with cheese and garnish with a few fresh basil leaves*
Nutritional Information (per serving):
Calories 562 kcal
Sodium 1300 mg
Total Fat 17 g
Carbohydrate 72 g
Saturated Fat 6 g
Dietary Fiber 4 g
Trans Fat: N/A g
Vitamin A 860 IU (17% DV)
Cholesterol 49 mg
Vitamin C 10 mg (16% DV)
Protein 27 g
Calcium 133 mg (13% DV)
Ratatouille
Created by Chef Adam Simmons
Yield: 6 servings
Ingredients:
1 Cup Red Onions
1 small Eggplant
1 lb. Zucchini
1 lb. Summer Squash
3 TB Olive Oil
1 1/4 Basil Leaves
1 Tsp. Oregano, dried
1/4 Tsp Kosher Salt
1/4 Tsp Black Pepper
2 Cloves Garlic
14 oz. Tomatoes (canned or fresh)
Instructions:
1. Preheat the oven to 400 degrees.
2. Peel and rinse the onion. Also rinse the eggplant, zucchini, and squash.
3. Toss the eggplant, zucchini, and squash with olive oil, basil, oregano, salt and pepper in a bowl. Place on baking dish and bake for 20 minutes.
4. Drain canned tomatoes. Peel and mince the garlic. Add both to baking dish and mix.
5. Return to oven and bake for an additional 20 minutes.
Nutritional Information (per serving)
Calories 192kcal
Fat 11g
Saturated Fat 2g
Protein 4.5g
Sodium 450mg
Carbohydrate 18g
Fiber 5g
Cholesterol 0mg
Calcium 85mg
Braised Red Cabbage
Created by Chef Chrissy Sanderson
Yield: 6 servings
Ingredients:
1 TB Vegetable Oil
2 Apples, raw, with skin
1 Lb Cabbage, red, raw
½ Lb Onions, red, raw
1 TB Garlic, minced
¼ Tsp Fennell seed, whole
3 Cups Water
¼ Cup Cider vinegar
¼ Cup Lemon juice
2 TB Honey
1 Tsp Salt
1 Tsp Pepper
Instructions:
1. Sauté the apples, cabbage and red onions in oil until the onions begin to soften.
2. Add the garlic and fennel seeds and sauté for 2 minutes. Add the water and simmer for 15 minutes.
3. When cabbage is soft, but not mushy, add the vinegar, lemon juice, honey, salt and pepper.
4. Serve warm or cool. Stores well in a sealed container for a few days in the refrigerator.
Nutritional Information (per serving):
Calories 110 kcal
Sodium 285 mg
Total Fat 2.5 g
Carbohydrate 24 g
Saturated Fat .5 g
Dietary Fiber 4 g
Trans Fat: N/A g
Cholesterol 0 mg
Protein 2 g
Calcium 50 mg
Asparagus Soup
Created by Chef Chrissy Sanderson
Yield: One quart, 6 servings
Ingredients:
1/8 Cup Raw onion, chopped
1 TB Garlic, minced
1 TB Olive oil (or other vegetable cooking oil)
1 Lb. Asparagus, raw
½ Cup Water, cold
¾ Cup Rice (white, brown, basmati, black, etc.)
¼ Cup Milk, lowfat (or skim)
1 Tsp. Lemon peel, raw
1 Tsp. Kosher salt
¼ Cup Sundried Tomatoes
1 TB Whole almonds
1 TB Olive oil
1 TB Fresh basil leaves, minced
2 TB Parmesan cheese, grated
Instructions:
1. Chop the onion and mince the garlic, set aside.
2. Wash asparagus and remove the woody ends. Cut off the tips and set aside. Chop the remaining stems.
3. In a large pot, heat the oil and add the onions. Cook until translucent, stirring occasionally, about 5 minutes. Add the garlic and cook until it begins to turn light brown. Add trimmed asparagus stems and rice. Simmer until rice is cooked, about 40 minutes.
4. For the garnish, finely chop the tomatoes, nuts, and basil. Add the olive oil, a dash of salt, and parmesan and mix.
5. When soup is done, add water and puree in a blender, strain and finish with garnish.
Nutritional Information (per serving):
Calories 142 kcal
Sodium 775 mg
Total Fat 9 g
Carbohydrate 14 g
Saturated Fat 2 g
Dietary Fiber 3 g
Trans Fat: N/A g
Cholesterol 3 mg
Protein 5 g
Calcium 80 mg
Fresh Pasta Recipe
Created Diane Forley from her book Anatomy and used by guest chef Serena Caffrey
Ingredients:
1.5 Cups of whole wheat (or white) flour and more as needed
1.5 Cups of semolina flour
1/4 tsp of salt
2 large eggs
2 tbs of extra virgin olive oil
1/3 cup of water and more as needed
Instructions:
Mix flours and salt in a large bowl. Whip eggs in a separate bowl and add to flour mixture. Add olive oil and water. Using a fork, scrape along the inside of the bowl so that wet and dry ingredients congeal in the center. If dough looks dry, add more water -- we can incorporate more flour as we need, so at this point, it's better to have slightly sticky dough than lots of floury flakes. Once a ball is formed, turn out onto a well floured surface and begin to knead, adding more flour as necessary. When pulled apart, dough should have a consistent texture throughout and shouldn't stick to your hands. Kneading should probably take 3-5 minutes.
Wrap dough in plastic wrap and let sit for an hour at room temperature. If dough sits for a longer period of time, keep in the refrigerator (dough can be refrigerated up to three days). Roll out pasta on a floured surface and cut in half. If you have a pasta roller, use it here. Otherwise, continue rolling dough until very thin. Cut into desired shape and flour lightly with semolina. Boil for 4-5 minutes or until floating.