Eating Well and Good Eating - the pictures

Mon, 08/18/2008 - 16:13 — calvin

Thanks everyone for a fantastic first class: "Eating Well and Good Eating"

Here are the recipes, the pictures, and some useful notes from this first class in the Healthy Living in the Golden Years series.

Next class on September 18!

Our cooking class working materials - yum! Most items from Whole Foods new affordable '365' offering.

Because it is hands-on... Chef Trudy giving a knife safety lecture first. Sherry and Andrew from Whole Foods Market in the corner - Thank you!

Yes - it IS a hands-on class... but not everyone had to cut or clean.

Chef Trudy with Sonia of the Gray Panthers of San Francisco and Sherry from Whole Foods

Class Done! Enjoy! (Elaine Chan - who kindly entertained and educated us from her pharmacological and nutritional background, center) 
 
 
And also thank you to Sur La Table for hosting our event - there's plenty of room for even more to attend!
 
 
Three Things to Remember from "Eating Well and Good Eating" 
 
<Due to Franchise requirement, all mention of previous organization have been removed>: Reducing sodium is very healthy - especially if you have high blood pressure or are retaining water
 
Trudy: Keeping fresh herbs on the table are a great way to add flavor without adding salt or heavy spices
 
Elaine: Use your fist or palm of hand to estimate serving sizes
 
Other tips:
 
Knife safety: Keep the knife point always away from you. Don't try to catch falling knives
 
When slicing fruit with pits such as for the fruit salsa, just cut the fruit on the outside edges of the pit. The rest is a treat for the cook!
 
Cucumber seeds don't digest well for many people - scoop them out after slicing cucumbers in half
 
Use extra lemons or limes from a recipe to clean and add seasoning to cutting boards
 
Seniors when hungry - can lose their appetite very quickly. Keep something ready to eat around.
 
Natural food is better because it requires more mental and physical activity: peeling an orange vs. orange juice. Fresh blueberries vs. a blueberry treat. Loose grapes. etc.
 
Dental health is very important for seniors - many times poor nutrition is due to pain or difficulty chewing.
 
The ability to taste saltiness and sweetness is what we lose as we age. Some alternatives: smoked paprika or Celtic salt.
 
Sea salt is the best for flavor because it does not contain the added agents or iodine for ease of pouring. 
 
   
All recipes by Trudy Schafer
www.thehealinghearth.com
 
Fruit Salsa served in Little Gems
2 peaches, diced
1-2 tbsp lime juice
8-12 strawberries, diced
1 small jalapeno, minced (optional)
1 cucumber, diced
2-3 tbsp olive oil
1/2 red onions, diced
¼ cup cilantro, chopped
 
Salt to taste
In a large bowl toss diced ingredients together.
Squeeze lime juice and olive oil over the top and toss together.
Add salt to taste.
Serve in little gems or with tortilla chips.
 
 
Quinoa Salad

2 cups quinoa (pronounced KEEN-wah)

1/2 red pepper, chopped

4 cups water or chicken stock, boiling

1/2 orange pepper, chopped
1/2 lb. green beans, blanched & chopped
1/2 yellow pepper, chopped
1/2 bunch Italian parsley, finely chopped
1/2 bunch scallion, chopped
1/2 bunch mint, finely chopped
 

 DRESSING INGREDIENTS:

1/2 cup lemon juice

1/2 cup flax seed oil (optional)

4 teaspoons Dijon mustard

   (olive oil can be substituted)

2 garlic cloves, minced

2 teaspoons lemon zest, finely chopped

1/2 cup olive oil

salt & pepper
 
To cook quinoa, rinse with water in a fine sieve colander, add to a skillet and toast until quinoa is separated and dry. Add boiling water or stock, cover with a lid and bring to a boil, then turn heat down to a simmer and let cook for 10-12 minutes, until quinoa is tender. Fluff with a fork.
Add chopped vegetables to cooked quinoa.
 
To make dressing: add lemon juice, Dijon, garlic to a bowl; slowly drizzle in the oils while whisking. Add lemon zest, salt & pepper to taste.
 
Pour dressing over quinoa salad and mix together well. 
 
  
Pressed Chicken w/ Summer Vegetables
Roughly drafted from Ruth Cousineau

4 chicken breast halves with skin-on2 tablespoons olive oil

3/4 lb. yellow squash cut into 1/2-in. pieces

2 garlic cloves chopped
1 pound sungold tomatoes, choppedSalt & pepper
3 teaspoon chopped fresh marjoram 

Season chicken with salt & pepper and set aside. Heat oil skillet.
 
Add chicken, skin side down. Cover with a round of parchment paper, then a heavy pot or skillet, and then weigh the skillet with something heavy. Cook 10 minutes, then turn chicken over, recover with parchment paper and heavy pot. Cook another 8 minutes or until the chicken reads 165 degrees on a meat thermometer. Transfer chicken to plate, and keep warm

In the same skillet with the chicken dripping, add yellow squash, tomatoes, garlic and fresh marjoram. Sauté until tomatoes break down and squash is cooked. Season with salt & pepper. Pour over chicken.