Cooking Classes

Overview

The SBH Teaching Kitchen online curriculum will provide participants with the knowledge and skills they need to create healthy lifestyle changes. Each module will consist of multiple short nutrition and cooking lessons. These lessons are designed to be simple and easy to follow, regardless of prior knowledge or ability. Participants should complete the course feeling confident in their ability to create inexpensive, healthy, and delicious foods. To qualify for these free classes, apply here

Week

Topic/Description

Objectives

Week 1

Introduction to Culinary Medicine

Class 1 will serve as an introduction to the nutrition topics that will be covered in the course. Students will learn the basics of the Mediterranean diet and the general principals of healthy eating. Cooking basics will be reviewed in demonstration videos, such as knife skills, how to roast, homemade seasoning blends, how to make a vinaigrette, and how to read a recipe.


By the end of this module, participants will be able to: Nutrition Objectives

1.    Understand the concept of creating a balanced, filling meal and apply this to their own meals

2.    Identify the components of the Mediterranean diet

3.    Read a nutrition label, recognize nutrients of importance, and understand what their amounts mean

Culinary Objectives

1.    Demonstrate proper knife techniques

2.    Efficiently prepare a variety of vegetables based on their intended use

3.    Create a vinaigrette without the use of a recipe

4.    Read a recipe and correctly follow the instructions provided

 

Week 2

Breakfast

Lesson 2 will focus on breakfast recipes. Breakfast is often a time of heavy sugar consumption, so students will learn how to identify those added sugars and make substitutions in order to create a more balanced meal. Students will learn how to make a variety of common breakfast foods, many of which are inexpensive and can be prepared in advance to save time during busy weeks. 


By the end of this module, participants will be able to:

Nutrition Objectives

1.    Identify beverages that are high in added sugar and explain why they should be consumed in moderation

2.    Understand the different types of cholesterol and how they are influenced by diet

3.    Explain the benefits of fruit in the diet and how people with diabetes can incorporate fruit into their diets 

Culinary Objectives

1.    Cook eggs in a variety of methods – fry, bake, scramble, poach

2.    Create flavorful smoothies that incorporate vegetables and have an appropriate amount of fruit

3.    Create whole grain quick-breads that use limited sugar

Incorporate vegetables into savory breakfast dishes


Week 3

Lunch

This lesson will focus on lunch and snacks, with nutrition topics covering healthy fats and sodium in the diet. Students will learn how to make lunches that can be made ahead of time without diminishing in quality and how to identify healthy snacks.


By the end of this module, participants will be able to:

Nutrition Objectives     

1.    Explain the role of fat in the diet

2.    List which fats are beneficial and which should be limited

3.    Explain the role of sodium in the diet and the negative effects of excess sodium

4.    Analyze the cost difference between buying and making lunches

Culinary Objectives      

1.    Substitute saturated, animal based fats for more beneficial fats in cooking

2.    Create make-ahead lunches that can be brought to work or school.


Week 4

Dinner

This lesson will focus on dinner recipes, with an emphasis on meals that can be made in large quantities so that leftovers can be either eaten or repurposed for other meals (cook once, eat twice). Students will learn about the nutrition of different types of grains, sources of protein, and will receive tips on maximizing their trips to the grocery store.


By the end of this module, participants will be able to:

Nutrition Objectives

1.    Name different types of whole grains and explain their benefits

2.    Explain the nutritional differences between white, brown, and parboiled rice and understand how to make the best choice for their health

3.    Understand the role of fiber and identify sources in the diet

4.    Use effective strategies to save money when shopping for food

Culinary Objectives

1.    Cook a variety of whole grains, such as brown rice, quinoa, and whole wheat pasta

2.    Use time management strategies to multi-task and save time while cooking


Week 5

Plant-Based Cuisine

This is the first lesson of the intermediate level classes. The intermediate classes will expand upon nutrition topics that have already been covered and focus on more specific cooking techniques and world cuisines. Lesson 5 will cover plant-based cuisine, protein needs, creating meals without the use of meat, and ways to use vegetables to stretch meat in order to save money.


By the end of this module, participants will be able to:

Nutrition Objectives

1.    Explain what protein is and the functions it serves in the body

2.    Identify animal and plant based sources of protein

3.    Determine their protein needs based on their weight and activity level.

Culinary Objectives

1.    Create a plant-based meal with adequate amounts of fiber and protein

2.    Utilize vegetables to mimic the taste and texture of ground meat

3.    Utilize eggs in meals outside of breakfast as an inexpensive protein source


Week 6

Healthy Desserts

In this lesson students will learn about healthy desserts. Nutrition lessons will focus on an in-depth review of carbohydrates and sugar. Students will learn different areas that they can target to work towards making a dessert healthier, while also learning how to manage portion sizes when choosing to eat desserts. In the cooking lessons students will be shown how to use fruit as a natural sweetener, how to replace & reduce fat in baked goods, and how to incorporate more whole grains.


By the end of this module, participants will be able to:

Nutrition Objectives

1.       Explain the difference between simple and complex carbohydrates, and understand their impact on blood sugar

2.      Describe the difference between portion size and serving size

3.     Explain the difference between calorie dense and nutrient dense foods


 Culinary Objectives

4.      Use fruit as a natural sweetener in desserts

5.           Identify and use ingredients than can reduce the amount of fat used in baked goods

Create baked goods using whole grains


Week 7

One Pot Meals

This class will cover the concept of “eating the rainbow”, the idea of eating a wide variety of colors of fruits and vegetables in order to ensure all nutritional needs are met. The differences between fresh, frozen, and canned produce will be reviewed, and students will learn how to use product labeling to choose foods that do not have added sodium, sugar, or fat. The culinary lessons will focus on one pot and pan meals. These meals do not create many dishes and can often be used for meal prepping.


By the end of this module, participants will be able to:

Nutrition Objectives

1.    Describe the benefits of “Eating the Rainbow” and list different nutrients that can be found in different colors of fruit and vegetables

2.    Explain the differences in nutrition between fresh, frozen, and canned produce

3.    Use nutrition labels to pick frozen and canned foods with minimal added sodium, sugar, and fat.


Culinary Objectives

1.    Create meals using only one pot or pan, either in the oven or using the stove.

2.    Cook tough, inexpensive cuts of meat in a way that yields tender, flavorful results

3.    Utilize common pantry ingredients to create a filling meal


Week 8

Global Flavors

This lesson will focus on global flavors. Students will be introduced to flavor profiles and ingredients from around the world, and also see how many ingredients may be very similar to those that they are already familiar with. Nutrition lessons will be an overall review of the topics covered during the entire series and touch on the concept of using nutrition as a means of disease prevention and management.


By the end of this module, participants will be able to:

Nutrition Objectives

1.    Describe the Mediterranean diet, the components of it, and explain its usefulness in managing and preventing disease

2.    Read a nutrition label, pick out key nutrients of importance, and make food choices based on the nutritional information provided

Culinary Objectives

1.    Recognize flavor profiles from around the globe and identify key ingredients that are commonly found in them

2.    Identify ingredients and seasonings that can be used cross-culturally

Utilize common seasonings in different ratios to use in different global cuisines


4507 Third Ave.
Bronx, New York 10457

Phone: 1718-960-9473

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