Cooking with Chefs
Season Three: Episode Three
Importance of Fiber
This week's recipes include some high fiber ingredients. Fiber is a carbohydrate that is important for your digestion, it maintains a healthy balance of bacteria in your gut which supports your immune system, keeps you feeling full, and is good for giving you sustained energy. Everyone should get plenty of fiber in their diet everyday, up to 35 grams is recommended. Fiber is mostly found in fruits, vegetables, grains, and in seeds.
About this week's ingredients:
Oatmeal-- This is a grain that's popular across the world! Oatmeal contains fiber and other key nutrients and people who eat oatmeal can lower their risk of diseases and cancers. It help you feel full and energized and can be used in a variety of ways, especially at breakfast. 1 cup of oatmeal contains 4 grams of fiber.
Chia seeds--These were a key part of ancient Mayan and Aztec diets. They are little, tiny seeds that pack a nutrient punch! 2 tablespoons of chia seeds contains 11 grams of fiber, the same as about 5 oranges or 3 apples! They also contain omega-3s which build and maintain a healthy body. In addition to vitamins and minerals, they also include protein, important for your muscles and feeling satisfied between meals. You can use chia seeds as an egg replacement, grow them into sprouts (remember Chia Pets?), and make healthy pudding when you mix them with milk and fruit. They even turn into a gel as they sit in liquid.
Oranges--These are a great source of vitamins, like Vitamin C. They also help your body absorb iron. They are another source of beneficial fiber. Orange juice has minimal fiber, but if you eat the whole orange you get almost 4x more fiber!
Coconut--Unlike most fruits, coconut contains healthy fats. When you eat coconut you are also getting some protein and B vitamins. Importantly, there are 7 grams of fiber in every cup of shredded coconut!
Weekly Checklist
Unpack your groceries.
If you aren’t preparing your recipe right way, be sure to store items properly.
Complete the lessons.
Review this week’s video and read the lesson carefully to learn and enhance important kitchen skills and how to build a well-balance plate.
Get cooking!
Gather your recipe and ingredients. Review the videos for guidance as you prepare each recipe.
Share it!
Share the meals with your friends and family. Be sure to share photos by tagging @sdchefsdecuisine on IG or email us. Share your experiences with your cooking club.
Watch Episode Three
Let’s learn to make 3 healthy snacks!
Season Three: Episode Three
Homemade Granola
Ingredients:
3 cups oats
1 cup shredded coconut
1 cup sliced almond
1 C dried cranberries
Honey mixture:
4 Tbsp honey or maple syrup
¼ C brown sugar
¼ C coconut oil or extra virgin olive oil (included in Episode 1 kit)
1 tsp cinnamon
1 tsp salt
Directions:
Preheat oven to 350 degrees F. Line baking sheet with parchment paper.
In a bowl combine honey, oil, brown sugar, cinnamon and salt.
Combine oats, shredded coconut, and almonds in a large bowl.
Microwave the honey mixture on high heat for 30 seconds, stir to combine.
Add honey mixture to oat mixture and stir to combine.
Distribute the mixture evenly on baking sheet and top with cranberries.
Bake 20-25 minutes or until golden brown, stirring every 7-8 minutes.
Let granola cool completely, stirring occasionally.
Store in airtight container for up to 2 weeks.
You can enjoy granola right off the pan, eat it in a bowl with milk, top your yogurt or smoothies, or sprinkle over a bowl of fruit!
Sunrise Smoothie
This is a fiber packed smoothie, using oats, chia seeds, and oranges. You should blend well and can enjoy it as a drink or in a bowl topped with your granola!
Ingredients:
2 oranges (peeled or juiced)
1 Tbsp chia seeds
¼ cup oats
½ cup coconut milk (available on hand)
1 tbsp honey
Handful of ice
Directions:
Squeeze the juice from your oranges into your blender. Or use the entire peeled orange for added fiber. Your choice!
Add the remaining ingredients and blend well. You want the oats and juices to be well mixed. Taste it and blend to the consistency you prefer.
Enjoy!
Peanut Butter Cookies
Ingredients:
1 cup of peanut butter (creamy or crunchy)
1 cup of sugar
7 Tbsp water
2 tsp vanilla extract
1 cup all purpose flour
1 tsp baking soda
Salt to sprinkle on top
Directions:
Preheat oven to 350 F. Line a cookie sheet with silicone mat, parchment paper or leave ungreased.
In a large bowl, add peanut butter and sugar and vanilla extract, mix until creamy. You may want to add the sugar in small batches to make it easier to stir.
In a separate bowl, mix flour, salt, and baking soda. This is your dry mixture.
Add the dry mixture in batches to your peanut butter mixture and mix well.
Add water and vanilla extract to the dough and mix well.
The dough will be hard to stir, use clean hands to mix it together so that it's well combined.
Scoop out the dough and roll into balls that are about the size of a golf ball.
Place the ball of dough about 2 ½ inches apart on a baking sheet.
Using a fork, flatten the dough and create a crisscross pattern on the cookie.
Bake for 10-13 minutes. Let cool at least 5 minutes.
Assignments for Episode Three
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.
Share your photos!
Upload your pictures to Instagram and tag @sdchefsdecuisine
or email them to cwc@sdchefs.org
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.
Discussion Topic
Take a trip through your pantry and cupboards to read labels.
Identify the fiber content of the foods you find by looking at the back label.
On your handout, list the top 3 fiber containing foods from your cupboards.
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 handbook and feel free to share with us by emailing cwc@sdchefs.org
Season Three: Episode 3 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 Season Three: Episode 3 of Cooking with Chefs.