Cooking With Chefs
Episode 5
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Episode 5 Checklist
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Importance of Fat
Healthy fats are an important part of a healthy diet and they should be eaten with every meal. There are many ways to add these fats to your recipes.
There are two main types of fat:
Unsaturated fats are found in fish, nuts and seeds, avocado, and healthy oils (olive, grapeseed, avocado). They have important heart, health, and nutrient absorption benefits.
Saturated fats come from animals (dairy and meat) and are often in processed or fried foods. They are solid at room temperature. Too much leads to heart and other health issues. Minimize saturated/hydrogenated fats.
Eating healthy fats at every meal is essential for good health.
Top Oils When Cooking
Low-medium heat:
Grapeseed, sunflower, coconut, olive
Cooking with high heat:
Grapeseed, canola, avocado, sunflower, safflower, peanut
Salad dressings/cold dishes:
Olive, sesame, flaxseed, walnut
Avoid:
Lard, Crisco, vegetable oil, too much butter
Fats Video
Pasta e Fagioli (Pasta and Beans)
Key skills: adding flavors throughout the cooking process
Pasta e Fagioli Video
Assignments for Episode 5
This week focused on learning about the different fats and their effect on the body, as well as how to notice added fats and oils in foods at the grocery store. In the kitchen we focused on mounting flavor and adding depth of flavor using different cooking methods and fresh vegetables, herbs and spices. Mounting flavor in varied ways helps us reduce the use of fat and salt.
1.
Snap some photos!
Time in the kitchen is about de-stressing, having fun, challenging yourself, and nourishing your mind, body, and soul. Our hope is that you find great pride in your efforts after each lesson. We also want you to learn and grow! Take a photo of your recipes and share them with the group. After each episode, you'll be talking with your group about what went well and where you were challenged.
Feeling a little extra?
Upload your pictures to Instagram and tag @sdchefsdecuisine
or email them to cwc@sdchefs.org
2.
Chef's reflections
Chefs take notes! Each experience in the kitchen will provide you with wins and some fails. Writing down what you liked and where you can improve will expand your chef skills and guide you toward your own culinary creations. Start a chef's journal, you'll continue to use it years from now.
Questions
What's one thing you learned about fueling your body?
What worked well with each recipe?
How can you make the recipe your own while still keeping it healthy?
How can you make the recipe your own while still keeping it healthy?
3.
Share your Weekly “Wow!”
Here’s your chance to tell us about something that struck you in the video. Maybe it was something the chef said or an idea for how you can improve the look, or the texture or the taste of your dish. Write down your response in your Workbook and feel free to share with us by emailing cwc@sdchefs.org
Episode 5 Handout & Recipes
We’ve created a printable Handbook for each episode of Cooking With Chefs which includes all the recipes!
You can find this Handbook in your ingredients package or download and print it from here.
Great Job Chef!
This concludes Episode 5 of Cooking with Chefs.
Check back with our Program Homepage on April 26th for our next episode