Nutrition Based Educational Workshop

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Date/Time
Date(s) - Thursday, December 18
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: Brown Rice and Tomato Salad

Preparation Time: 55 minutes
Serves: 6

Ingredients

  • 2 1/4 cups water
  • 1 cup long-grain brown rice
  • 1 teaspoon salt
  • 2 tablespoons red wine vinegar
  • 1 teaspoon sugar
  • 2 tablespoons olive oil
  • 1 1/2 pounds cherry tomatoes, cut in half (or plum tomatoes, seeded and diced)
  • 1 cup fresh herbs, chopped (e.g., cilantro, dill, parsley, basil, and/or mint)
  • 4 scallions, finely chopped

Equipment

  • Medium saucepan
  • Small bowl
  • Whisk or Fork

Instructions

  1. In a medium saucepan, bring water to a boil. Add rice and salt, and bring back to a boil. Reduce heat to low, cover, and simmer until rice is tender and water is absorbed, about 40 minutes.
  2. In a small bowl, whisk together vinegar and sugar. Gradually whisk in olive oil.
  3. Fluff cooked rice with a fork and let cool.
  4. Toss rice with dressing, tomatoes, herbs, scallions, and additional salt and pepper to taste.

Tips

  • Use plum tomatoes (seeded and diced) instead of cherry tomatoes if preferred.
  • Source: Funded by USDA SNAP, visit http://calfreshhealthyliving.org for healthy tips.

Nutrition Information (per serving)

  • Calories: 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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