7/23 Virtual Cooking Class Recap

We had such a fun time at our first virtual cooking class. Coach Anna taught us how to chop and prep while Registered Dietitian Joni shared some great tidbits on the nutrition of the food we were preparing.



The recipes were SO good we wanted to share them for those who attended and those who couldn't make it so you could give it a go own your own! Reference the grocery list above for what you'll need and have fun with it. Yield: dinner for 2-4.


First prep your sweet potato fries. You'll need to pre-heat your oven to 350 degrees, then you'll wash the skins of your potatoes, but don't peel them! The skin (specifically the layer just beneath) is filled with nutrients, so you'll cut the potatoes into fry-like slices and set on a cookie sheet. Drizzle with olive oil, sprinkle with salt and pepper, and season with Herbes de Provence. Place in the oven for 25-30 minutes or until desired crispiness is achieved. Make sure you set a timer!


While your potatoes cook, onto the coleslaw. Wash the outside of your cabbage, quarter it and chop it thinly. Place it in a large bowl, sprinkle salt and toss gently. Once you've washed your large carrots, again, don't peel them, grate them either by hand or with a food processor. Mix with the cabbage and move onto the dressing. Place avocados, garlic, apple cider vinegar, dijon, coconut milk, salt and pepper in the blender and blend until smooth. Pour over cabbage and carrots and toss until the slaw is dressed evenly.


The last step is to prep the burgers. Place your ground beef in a bowl, chop up tomato, onion and cilantro to mix into the meat, then shape patties as large as the palm of your hand (4-5 burgers from 16oz of meat). Place the burgers in your frying pan and cook until desired finish (145 degrees for medium cook, 155 degrees for medium well cook, 165 degrees for well done cook). If you don't have a thermometer you can gage by color. For medium well the meat would be cooked mostly through with a little pink.


While you wait for the burgers to finish up, decide what bun you'd like your burger on, and plate your sweet potato fries, coleslaw and burger fixings (i.e. tomato, onion, ketchup, mustard).


And just like that, a full meal that is as close to eating the rainbow as you can get! We'd love to see your creations (email to ahmedicalfitness@gmail.com). Keep an eye out for our next cooking class and in the meantime, bon appetite!