Date/Time
Date(s) - Thursday, October 16
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 learn, and take home free ingredients for six amazing meals!

Up this month: Black-Eyed Peas and Collards

Preparation Time: 1 hour (plus overnight soaking for dried beans)
Serves: 4

Ingredients

• 1 cup black-eyed peas (if using dried, soak overnight in 4 cups water)
• 1 tablespoon olive oil
• 1 onion, finely chopped
• 3 cloves garlic, finely chopped
• 1/4 teaspoon smoked paprika
• 1 bay leaf
• 1 bunch collard greens, stems removed, washed, and chopped or torn into bite-sized pieces
• 1 teaspoon salt
• Black pepper to taste

Equipment

• Large saucepan with lid
• Measuring spoons
• Measuring cups
• Cutting board
• Sharp knife
• Colander
• Spatula or spoon
• Stovetop

Instructions

1. Heat olive oil in a large saucepan over medium heat. Add onion, garlic, smoked paprika, and bay leaf. Cover and cook for 2 minutes, stirring occasionally, until onions are translucent.
2. Drain soaked peas and add to the saucepan. Cover with water, reduce heat to medium-low, and cook for 30 minutes to 2 hours, until peas are soft enough to squish with a spoon. Check periodically and add more water if needed.
3. Remove tough stems from collard greens, wash thoroughly, and chop or tear into bite-sized pieces.
4. Add collards, salt, and pepper to the pot with the cooked peas. Stir, cover, and cook for 10–15 minutes until collards are tender.
5. Serve over rice, another grain, toast, or flatbread.

Tips

• Add vegetables like celery, carrot, green pepper, or canned tomatoes to the base for extra flavor.
• Cooking time for peas varies depending on their age.
• Source: Funded by USDA SNAP, visit http://calfreshhealthyliving.org for healthy tips.

Nutrition Information (per serving)

• Calories: Estimated at ~150–200 kcal (black-eyed peas ~100 kcal/cup cooked, collards ~30 kcal/bunch, olive oil ~30 kcal/tbsp).
• Other Nutrients: Black-eyed peas provide protein (~7g/cup), fiber (~6g/cup), and folate. Collard greens are rich in vitamins A, C, K, and calcium. Olive oil adds healthy monounsaturated fats.
• Source: Funded by USDA SNAP, visit http://calfreshhealthyliving.org for healthy tips.