Date/Time
Date(s) - Thursday, September 18
2:00 pm - 3:00 pm

Location
Poverello's Learning Kitchen

Categories

• Be Well Program
• Eat Well Center
• Live Well Center

FREE Nutrition Cooking Class: Learn to Cook & Take Home All Ingredients!

Learn to Cook six healthy, delicious recipes in class and take home EVERYTHING you need to make them again at home!

When: 3rd Thursday Monthly
Where: Poverello’s Learning Kitchen
Who: First 20 participants to register! Ideal for families, beginners, and anyone wanting to eat healthier.
Cost: FREE, with all food and pantry items provided!

What You’ll Do:

• Learn to Cook in Class: Learn how to make six easy, SNAP-approved recipes with expert guidance:

  • Vegetable Quesadillas (10 minutes, $0.74/serving)

  • Black-Eyed Peas and Collards (fiber-packed comfort food)

  • Warm Lentil Salad (zesty and quick)

  • Ceviche Inspired by ‘Otai (fresh and vibrant)

  • Brown Rice and Tomato Salad (great for family meals)

  • Avocado Chicken Salad (23g protein per serving)

• Take Home Ingredients: Get all ingredients free, including fresh produce (vegetables, proteins), grains, and pantry staples (olive oil, spices, cooking spray) to recreate the recipes at home.

• Build Skills: Gain confidence to cook healthy, budget-friendly meals for your family.

• Receive Extras: Take home a recipe booklet and access to free online nutrition tips.

Why Join?

• Save money with affordable recipes from USDA SNAP programs.

• Eat healthier with nutrient-rich dishes (high in protein, fiber, and vitamins).

• Have fun learning in a supportive, hands-on class.

• Connect with others passionate about smart eating!

How to Register:

• Call 954-213-6597 or email nutritionist@poverello.org by 3rd Wednesday monthly.

• Only 20 spots available—reserve yours today!

• Learn more at http://calfreshhealthyliving.org or http://www.section508.gov/content/learn.

Don’t miss this chance to cook, learn, and take home free ingredients for six amazing meals!

Up this month: Vegetable Quesadillas

Preparation Time: Approximately 10 minutes
Serves: 4
Serving Size: 1 quesadilla
Cost per Serving: $0.74

Ingredients

• 4 (8-inch) whole wheat tortillas
• 3/4 cup shredded cheese
• 1/2 cup cooked beans (dried beans cooked or canned beans drained and rinsed)
• 1/2 cup chopped vegetables (e.g., corn, mushrooms, onions, peppers, tomatoes)

Equipment

• Skillet
• Nonstick cooking spray

Instructions

1. Heat a skillet to medium heat and spray with nonstick cooking spray.
2. Place 3 tablespoons cheese, 2 tablespoons beans, and 2 tablespoons vegetables on half of each tortilla.
3. Fold the empty side of the tortilla over the filling.
4. Cook quesadillas in the skillet until lightly browned on both sides, about 2–3 minutes per side.

Tips

• Top with salsa, sliced avocado, shredded lettuce, plain yogurt, or extra beans and chopped vegetables.
• Source: Iowa State University Extension and Outreach

Nutrition Information (per serving)

• Calories: estimated at ~200–250 kcal based on ingredients (whole wheat tortilla ~120 kcal, 3 tbsp cheese ~75–100 kcal, beans and vegetables ~25–50 kcal).
• Other Nutrients: Not provided, but whole wheat tortillas provide fiber, beans offer protein and fiber, cheese contributes fat and protein, and vegetables add vitamins and minerals (e.g., vitamin C from peppers, potassium from mushrooms).
• Source: Iowa State University Extension and Outreach