Week 1 – Introduction to Culinary Medicine & Mediterranean Diet
This week’s lesson provides you with an overview of the Mediterranean Diet and show you simple ways you can make dishes that you already know and love a little healthier. We focus on how making small changes can add up to a big impact over time. This session will help you increase your “kitchen confidence” by teaching culinary skills that will save you time. We also look at meal planning and discuss tips for food shopping. Most importantly, you’ll cook a delicious meal to enjoy at the end of class!
Recipes from Class:
TACO MENU:
Tacos with Beef & Vegetables (Taco 2)
Tacos with Beef & Beans (Taco 3)
Tacos with Black Beans (Taco 4) (Vegetarian)
Traditional American Beef Tacos (Taco 1)
SPAGHETTI MENU:
Traditional Meat Sauce (Spaghetti 1)
Meat & Vegetable Spaghetti Sauce (Spaghetti 2)
Meat & Lentil Spaghetti Sauce (Spaghetti 3)
Vegetarian Lentil Spaghetti Sauce (Spaghetti 4)
Salad with Red Wine Vinaigrette
Handouts: Mediterranean Diet | How To Make Stock | Make Your Own Dressing | Mindful Eating
Powerpoint: Week 1 – Intro to Culinary Medicine (Spaghetti) | Week 1 – Intro to Culinary Medicine TACOS
Week 2 – Healthy Breakfasts & Nutrition Labels
In week two of our series, we explore the “most important meal of the day”. We show you how to create delicious, balanced breakfasts that are filling to start your day off right. Our lesson covers how to start meal planning, what to look for when grocery shopping, and how to read and compare nutrition labels.
Recipes from Class:
Handouts: Breakfast Basics | Make Your Own Smoothie | Understanding A Nutrition Label 2024
Powerpoint:Week 2 – Breakfast
Week 3 – Vegetables, Portion Sizes, & Lunch
For week three, we take a look at crafting lunches that satisfy your tastebuds and your stomach! We review recommended portion sizes for various food groups and the concepts of energy density and nutrient density. This lesson also highlights the benefits of including more variety in your vegetable intake.
Recipes from Class:
Citrus Green Bean Salad with Almonds
Chicken Salad with Apples & Pecans
Tomato & Cucumber Salad with Lemon Vinaigrette
Mediterranean Spinach Salad with Balsamic Vinaigrette
Handouts: Choosing & Storing Fruits and Vegetables | Southern Louisiana Local Produce Calendar | Portion Size Guide | Antioxidants
Powerpoint: Week 3 – Lunch
Week 4 – Legumes, Good Shopping Habits, & Delectable Dinners
In week four of our series, you learn about one of our favorite nutritional powerhouses: the legume! We show you how to incorporate more plant-powered protein into your diet and discuss helpful tips for grocery shopping. We take budget and time into account while creating dinners that are both delicious and nutritious.
Recipes from Class:
Southwest Chicken and Sweet Potato Stew
Peanut Butter Chocolate Chip Bites
Peanut Noodles with Chicken & Sauteed Veggies
Peanut Noodles with Sauteed Veggies & Crispy Tofu
Crispy Baked TofuSalad with Creamy Pepper Parmesan Dressing
Handouts: Pantry Essentials | Complementary Proteins
Powerpoint: Week 4 – Dinner
Week 5 – Fruits & Nuts, Snacking & Desserts, Rethink Your Drink
For the fifth week in our series, it’s all about snacks – both sweet and savory! We create balanced snacks and desserts that are full of fiber and flavor, satisfying all your cravings while keeping nutrition in mind. Our lesson on rethinking your drink will help guide you toward cutting down on sugar sweetened beverages.
Recipes from Class:
Quinoa Lettuce Wraps with Spicy Peanut Sauce
Crispy Chicken Tenders & Broccoli Bites
Red Beans and Cheese Quesadillas
Handouts: Smart Snacking | Energy Density vs. Nutrient Density
Powerpoint: Week 5 – Snacks & Desserts
Week 6 – Fats & Cholesterol
In the last week of our series, for week 6, we look at fats and cholesterol with an emphasis on lean protein choices. The menu features dinners that satisfy both comfort food cravers and those looking to lighten things up a bit. We give a wrap-up to our series by looking at all the ways we’ve incorporated more points of the Mediterranean Diet in the meals made over the six weeks.
Recipes from Class:
Quinoa Salad with Dried Fruit and Nuts
Lemon Roasted Asparagus | Lemon Roasted Broccoli
Fish Tacos with Mango Red Cabbage Slaw
Handouts: Fats: Types and Tips
Powerpoint: Week 6 – Fats & Cholesterol
