Nutrition Based Educational Workshop

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Date/Time
Date(s) - Thursday, November 20
2:00 pm - 3:00 pm

Location
Poverello's Learning Kitchen

Categories


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 healthy recipes 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 learn, and take home free ingredients for six amazing meals!

Up this month: Ceviche Inspired by ‘Otai

Preparation Time: 50 minutes
Serves: 6

Ingredients

  • 1 pound mahi-mahi, cut into bite-sized pieces (or other firm fish like cod, yellowtail, sea bass, halibut, sole, or cooked shrimp)
  • 1/2 small red onion, thinly sliced (or 2 scallions, diced)
  • 4 limes, juiced (about 1 cup)
  • 2 bell peppers, seeded and chopped
  • 2 Roma tomatoes, chopped
  • 1 small cucumber, chopped
  • 1 jalapeño pepper, seeded and minced
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper

Equipment

  • Large glass or ceramic bowl
  • Cutting board
  • Measuring spoons
  • Sharp knife

Instructions

  1. In a large glass or ceramic bowl, combine fish, onion, and lime juice. Stir well, cover, and refrigerate for 10–15 minutes.
  2. Add bell peppers, tomatoes, cucumber, jalapeño, salt, and pepper to the fish mixture. Stir well, cover, and refrigerate for 20–30 minutes until fish is opaque.
  3. Serve with oven-baked cassava wedges, steamed sweet potatoes, or sliced bread.

Tips

  • Substitute mahi-mahi with other firm fish like cod, yellowtail, sea bass, halibut, sole, or use cooked shrimp.
  • Source: Funded by USDA SNAP, visit http://calfreshhealthyliving.org for healthy tips.

Nutrition Information (per serving)

  • Calories: Not specified in the document. Estimated at ~100–150 kcal (mahi-mahi ~85 kcal/100g, vegetables ~20–30 kcal, lime juice ~10 kcal).
  • Other Nutrients: Mahi-mahi provides lean protein (~20g/100g) and omega-3 fatty acids. Vegetables (bell peppers, tomatoes, cucumber) offer vitamins C, A, and fiber.
  • Source: Funded by USDA SNAP, visit http://calfreshhealthyliving.org for healthy tips.

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