State Street & PWN:
International Women’s Day
Power Lunch Culinary Workshop
March 11, 2021 at 11:00 am (EST)
Cook along with COOKSMART’s Founder Kathy Stewart together in your own kitchen
or watch to learn some great tips and tricks that encourage healthy eating.
Quick Easy Lunch:
Power Salad
INGREDIENTS:
· 3 or 4 Bright colours of veggies:
Roasted: Potato, sweet potato, squash, carrots, parsnips, cauliflower, broccoli, tomatoes, onions
· Fresh: Cucumber, tomatoes, peppers, celery, green onions, red cabbage, brussels sprouts, red onion, corn (frozen or canned)
· 2 cups of Carbohydrate:
Grain (cooked) – rice, bulgar, quinoa, barley, or pasta OR
Leafy greens - spinach, kale, leaf lettuce, romaine lettuce
· Protein: 1 can of Black beans or other beans, tofu, boiled eggs or cooked meat
· Cheddar cheese, feta, goat or other cheese
· 1 Avocado (optional)
olive oil
· Herbs or Spices: cumin, smoked paprika, chili powder, cayenne
or Oregano, basil, garlic powder or your choice!
· Salt & Pepper
· Lemon or Lime - fresh or juice
Favourite Dressing (optional)
TOOLS:
Apron
Cutting board
Cutlery knife
Fork, Spoon
Food waste bowl
Peeler
Grater (optional)
Strainer
Medium Bowl, small bowl
Jar with lid
Measuring spoons
Measuring cups
Baking pan - if roasting
Parchment paper -for easy clean up
Skillet - for spiced beans
Pot with lid if cooking grains
Oven *
Stove * ADULT SUPERVISION
Cleaning cloth
Sink with soapy water
Make it Kid Friendly!
Pizza Rolls
Turn those Salad fixings into the Nutritional base for your child’s lunch!
INGREDIENTS:
3 Bright colours (from above)
Soft Tortilla - whole wheat or plain
Sauce - tomato sauce, tomato puree or pizza sauce
Cheese - mozzarella, cheddar or whatever you have
Protein - Beans, ham, chicken, egg
TOOLS:
Paper towel
Microwave or skillet on stove or baking sheet in oven
BONUS: Power Balls
A great snack to get you through the afternoon
or finishing sweet touch to a meal!
INGREDIENTS:
Oatmeal
Honey or maple syrup
Peanut Butter or alternative nut or soy nut spread
Salt, Vanilla, Cinnamon
Fun Bits: Hemp hearts, pumpkin seeds, raisins, coconut, choc chips,
your favourite fun bit
TOOLS:
Bowl
Spoons
Measuring cup and spoons
Air tight container for storing the power balls.
Thank you for cooking with COOKSMART!!
Cook or bake more with us in our youth afterschool snack, dinner club, baking classes, Saturday brunch class and more!
Virtual birthday parties, Special Interest Groups, Corporate events. Great gift idea.