Hello!
I'm excited to let you all know what I've been up to for the past month and share with you some new exciting and delicious recipes!
This week my blog is all about "Learning the Cooking Basics!"
A while back I mentioned my involvement with the Wellness City Challenge and the Healthy Eating Guidelines...remember, label reading 101. Well, we decided that it is time that we created something that will revolutionize kitchens all across America! What is that you might ask???
A Healthy "Eating-on-a-Budget" Cookbook. (we haven't decided on a name yet)
So for the past 3 weeks, Cindy Gershen, owner of the Sunrise Bistro in Walnut Creek and founder of the Wellness City Challenge, has been gracious enough to teach myself and our other intern Robyn how to cook over 50 delicious, simple and extremely healthy recipes! From roasting vegetables to boning out a chicken, we've learned it all!
At the end of my blog I'm posting my favorite recipe so far!
So here are some things I've learned from Cindy during our cooking classes.
1. Buy it whole and never waste anything. It's fresher and more nutritious this way!
2. Keep it simple. No one wants to spend all day in the kitchen!
3. Feel your food! Literally, give it a poke, it won't bite!
4. You can cook a healthy meal for less than $2 a person. We've got the receipts as proof! This is a highlight of our cooking project and our goal has been to cook on $4 a day per person!
5. No one is perfect and everyone can learn to cook.
6. Shop at your local produce market or even better, farmers market!
7. When making creamy polenta, salt the water until it's a Mediterranean sea! (not literally, but a little more salt in this recipe makes a huge difference)
8. Making a berry pie is one of the simplest things ever! (Note: This still belongs in the desert section)
9. Though we're making a "recipe" book, it's really about using what you've got on hand! Get creative and don't be afraid to try something new!
10. Share, inspire, and love each other! That is what life is about!
In just three weeks I learned a whole lot more than how to cook some broccoli, I learned the joy of cooking! And there is so much more to come!
Below is one of the simplest recipes and can be used in a variety of different ways.
"Italian Stew"
Ingredients
Cauliflower, 1/2 head
Broccoli, 1 bunch
Green beans, 3/4 lb.
Zucchini, 4
Swiss chard, 1 bunch
Directions
Rinse and cut all vegetables into large chunks.
Fill large pot with 1 in. water and 1 T. salt.
Bring water to a boil.
Add all vegetables in this order: cauliflower, green beans, chard stalks, zucchini, chard leaves
Cover pot almost all the way with a lid.
Let steam. (It’s ready when you can pierce a fork through the mixture easily).
Serving suggestions. Toss with olive oil and Parmesan cheese and serve as a side dish. Or add to cooked pasta with a marinara sauce. Add some spices such as oregano or a simple Italian seasoning.
I even did a nutritional analysis of this recipe! Serving size is 5 oz.
Calories per serving: 32 Servings per recipe: 12
Total Fat: 0g
Saturated: 0g
Unsaturated: 0g
Polyunsaturated: 0g
Cholesterol: 0mg
Sodium: 67 mg
Total Carbohydrate: 7g
Fiber: 3g
Sugar: 2g
Protein: 2g
This food is low in Saturated Fat, and very low in Cholesterol. It is also a good source of Protein, Vitamin E (Alpha Tocopherol), Thiamin, Riboflavin, Pantothenic Acid, Calcium, Iron, Phosphorus and Copper, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Vitamin B6, Folate, Magnesium, Potassium and Manganese.
Resource: http://nutritiondata.http://self.com/facts/recipe/1721462/2#ixzz0uqauioWd
Well, that's all I have for today! Thanks for reading and look for more updates soon!
In good health,
Zelda F.
Food Enthusiast Extraordinaire
p.s. Visit the Wellness City Challenge Website at http://wellnesscitychallenge.com/
