Feeding Us Live Remote Cooking Class Session 3 

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 healthy grains and we have two easy and delicious recipes; Brown Rice Salad with Dates and Pistachios (with an option to add seared salmon to make this a meal) and Overnight Oats.  

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 each recipe. 

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

• Measure and prepare your ingredients in advance  - prep all the ingredients - unless otherwise noted. And read through the recipe - if the ingredients are used together in the recipe, they can be measured and kept together in a bowl. For example, if there are 5 spices that are all added at the same time, feel free to measure them into a small bowl. This will help save on clean up and make for more efficient cooking

• Give yourself about 30 minutes to prep the ingredients  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 to 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
Measuring spoons
Dry measuring cup
Wet measuring cup 
Citrus juicer (if you have)
Large pot
Rimmed baking sheet
Parchment paper  
Large bowl
Whisk
10-inch nonstick skillet 
Spatula
Medium bowl
3 pint size glass jars or plastic containers with lids (or jelly jars) 
Mixing spoon

 Ingredients - List

Produce 

1 lemon
1 orange
4 scallions
1/2 bunch of parsley or fresh mint leaves
1 apple

Pantry

1½ cups medium or long-grain brown rice (or another grain such as pearl barley, farro wheat berries, or oat berries) 
Extra-virgin olive oil
Salt and freshly ground black pepper 
½ cup chopped dates (or raisins, currents or dried apricots)
¾ cup chopped pistachios (or almonds)
2 tablespoons toasted chopped walnuts (or almonds, cashews, pecans) 
Vegetable oil
1 tablespoon maple syrup, honey or light brown sugar
½ tsp vanilla extract
¼ tsp + ½ tsp ground cinnamon
1 cup old fashioned rolled oat
¼  cup dried cranberries (or raisins or dried cherries)
2 tablespoons chia seeds 

Other

1, 4-5 oz skin-on salmon fillets, 1 ¼ inch thick 
½ cup nonfat Greek yogurt
1 cup 1 % milk or milk of choice (unsweetened soy, almond, rice, oat or coconut milk)

Preparation:

For the Rice Salad - Juice lemon, zest and juice orange, chop scallions, nuts, dates, measure the rest of the ingredients.

For the Salmon - pat dry with paper towels.

For the Overnight Oats - dice apple, chop toasted walnuts, measure the rest of the ingredients.