Welcome to the Online Resource Page for our Community Class Series. This is where you can find the recipes and additional resources for each week’s lesson. We have included a Shopping List for each group, where you can find details on any relevant food allergens and dietary restrictions. We are also happy to help you work through any adjustments you need to make to the recipes to make them work for your specific needs. Please reach out to Chef Heather with any questions or concerns: hnace@tulane.edu
- As we mentioned in the email that brought you here, please make sure to register for your desired recipe by Friday, January 14th at 12:00 pm for our 2nd week of class!
- Don’t forget to select the ingredient bag add-on if you would like to pick up a bag of pre-portioned ingredients for the class. There are two pickup options, Tuesday between 4:30 and 6 pm and Wednesday between 9 am and 4 pm. If you plan to pick up on Wednesday, we ask that you email us to let us know a rough idea of when you can arrive so that we can be ready for you.
We look forward to cooking with you in the virtual teaching kitchen soon and we hope to be back in person for future weeks of the series!
Week 1 – Introduction to Culinary Medicine & Mediterranean Diet
Group 1: Tacos with Beef & Vegetables | Salad with Red Wine Vinaigrette | Shopping List Group 1
Group 2: Tacos with Beef & Beans | Salad with Red Wine Vinaigrette | Shopping List Group 2
Group 3 (Vegetarian): Tacos with Black Beans | Salad with Red Wine Vinaigrette | Shopping List Group 3
Recipe for All Groups: Salt-Free Taco Seasoning
Handouts: Mediterranean Diet | Make Your Own Dressing
This week’s lesson will provide 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’ll 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’ll also look at meal planning and discuss tips for food shopping. Most importantly, you’ll get to cook a delicious meal to enjoy at the end of class!
Week 2 – Healthy Breakfasts & Nutrition Labels
Group 1 (Vegetarian): White Bean Shakshuka | Tropical Carrot Smoothie | Shopping List Group 1
Group 2 (Vegetarian): Oat Pancakes & Fruit Sauce |Tropical Carrot Smoothie | Shopping List Group 2
Handouts: Make Your Own Smoothie
In week two of our series, we will explore the “most important meal of the day”. We’ll show you how to create delicious, balanced breakfasts that are filling to start your day off right. Our lesson will cover how to start meal planning, what to look for when grocery shopping, and how to read and compare nutrition labels.
Sign up for Week Two on Eventbrite HERE
Week 3 – Vegetables, Portion Sizes, & Lunch
Group 1: Chicken Salad Sandwich with Apples & Pecans | Citrus Green Bean Salad with Almonds | Shopping List Group 1
Group 2 (Vegetarian): Creamy Avocado Egg Salad Sandwich | Tomato & Cucumber Salad with Lemon Vinaigrette | Shopping List Group 2
For week three, we’re taking a look at crafting lunches that satisfy your tastebuds and your stomach! We’ll review recommended portion sizes for various food groups and the concepts of energy density and nutrient density. This lesson will also highlight the benefits of including more variety in your vegetable intake.
Week 4 – Legumes, Good Shopping Habits, & Delectable Dinners
Group 1 (Vegetarian): Black Bean Veggie Burgers | Balsamic Marinated Mushrooms | Shopping List Group 1
Group 2: Build Your Own Chicken Fajita Bowl | Cilantro Lime Brown Rice | Salt-Free Taco Seasoning | Shopping List Group 2
Handouts: Building Big Flavor
In week four of our series, you’ll learn about one of our favorite nutritional powerhouses: the legume! We’ll show you how to incorporate more plant-powered protein into your diet and discuss helpful tips for grocery shopping. We’ll be taking budget and time into account while creating dinners that are both delicious and nutritious.
Week 5 – Fruits & Nuts, Snacking & Desserts, Rethink Your Drink
Group 1: Crispy Baked Chicken Tenders & Broccoli Bites | Buttermilk Ranch Dressing | Coconut Pecan Date Rolls | Shopping List Group 1
Group 2 (Vegetarian): Quinoa Lettuce Wraps with Spicy Peanut Sauce | Hidden Black Bean Brownies | Shopping List Group 2
For the fifth week in our series, it’s all about snacks – both sweet and savory! We’ll 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.
Week 6 – Fats & Cholesterol
Group 1: Cheeseburger Pasta | Salad with Lemon Vinaigrette | Shopping List Group 1
Group 2: Fish Tacos with Mango Red Cabbage Slaw | Mango Red Cabbage Slaw | Salt-Free Taco Seasoning | Shopping List Group 2
Group 3 (Vegetarian): Peanut Noodles with Seared Tofu | Shopping List Group 3
In the last week of our series, for week 6, we’ll be looking at fats and cholesterol with an emphasis on lean protein choices. The menu will feature dinners that satisfy both comfort food cravers and those looking to lighten things up a bit. We’ll 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.
