Preparation List for Class

We are so excited to cook with you next week and to talk about the impact of food on health and pregnancy! Our class will focus on Basic Nutrition and 2 easy and delicious recipes; Corn and Lima Bean Quinoa Stew and Creamy Raspberry-Chocolate Parfait.

To make the most of our time together, there are a few things you will need to do in advance of the class, so please read closely:

• Ensure that you have all of the ingredients listed for the recipe

• Ensure that you have all the equipment needed on the equipment list

• Measure and prepare your ingredients in advance 

• This is a VERY important step to make things run as smoothly as possible.  Here is a link to a nice video explaining how to prepare your space before cooking: 

  • Simple video (1 min) here: https://www.youtube.com/watch?v=ll2QRgNAdzc

• If you want get a headstart you can view this video on basic knife skills, some of which we will go over in class.

  • https://stellaculinary.com/cooking-videos/culinary-knife-skills

Equipment - List

Chef’s knife
Cutting board
Dutch oven or large soup pot
Wooden spoon 
Rubber spatula
Ladle
Measuring spoons
Liquid measuring cup
Dry measuring cups
Small saucepan
Medium mixing bowl 
Food Processor

Ingredients - List

Produce:

1 medium onion
1 red pepper (alternative - any colored pepper)
3 garlic cloves 
1 cup frozen or canned lima beans (substitute edamame or black beans)
⅔ cup fresh or frozen corn
1 bunch cilantro
1 lime
1 avocado (optional for serving)
8 oz fresh or frozen raspberries

Pantry: 

Extra-virgin olive oil 
Sweet paprika
Kosher salt (alternative - sea salt or iodized salt) 
Fresh ground black pepper
Ground cumin
Ground coriander 
Canned chipotle chiles
2/3 cup white quinoa (alternative - red or multi-colored),
14-ounce can diced tomatoes 
4 cups chicken or vegetable broth
2 tsp cornstarch
5 tbsp sugar
1 tsp vanilla extract
1 ½ ounce bittersweet chocolate

Other:

1 pound lowfat cottage cheese
¼ cup nonfat Greek yogurt
¾ cup queso fresco or feta cheese for serving

 To do ahead:

• Measure all ingredients and prepare your work surface as described in the video : https://www.youtube.com/watch?v=ll2QRgNAdzc

For the Corn and Lima Bean Quinoa Stew - have all the ingredients out and measured, rinse quinoa; we will prep onions, peppers and garlic together. 

For the Creamy Raspberry-Chocolate Parfait - Measure all ingredients, we will cut chocolate together.