Hormones act as chemical messengers that regulate energy, mood, metabolism and more in both men and women. In our March cooking demonstration class, we highlighted how nutrition supports hormone balance by stabilizing blood sugar, reducing inflammation and supporting the body’s natural detox pathways. Meals that include fiber-rich vegetables, quality protein and healthy fats can help keep hormones like insulin and cortisol more balanced, supporting steady energy and overall well-being.
Demos are FREE to attend but space is limited. For the cooking for kids demos, children under 8 require an adult be present. To view upcoming demos or to reserve your spot, please سجل عبر الإنترنت at or call 918.595.4419.
Smothered Chicken, Cauliflower Mash + Dark Chocolate Tahini Energy Truffles
Guests enjoyed a demonstration featuring Smothered Chicken served with a creamy Cauliflower Mash. For dessert, they sampled Dark Chocolate Tahini Energy Truffles, a rich, satisfying treat made with nourishing ingredients. This demo highlighted balanced comfort foods you can feel good about.
Smothered Chicken
مكونات:
• 1½ lbs chicken thighs or breasts
• 1 tbsp olive oil and flour
• 1 onion, sliced
• 1 bell pepper, sliced
• 2 cloves garlic, minced
• 1 cup low-sodium chicken broth
• ملعقة صغيرة واحدة من البابريكا
• ½ tsp thyme
• ملعقة صغيرة واحدة من مسحوق الثوم
• 1 tsp onion powder
• ملح وفلفل
تعليمات:
1. Season chicken with salt, pepper, and paprika
2. Add oil Sear chicken in skillet until browned; remove
3. Sauté onion, pepper, and garlic, add flour and let cook
4. Add broth and thyme
5. Return chicken, cover and simmer 25 minutes
Cauliflower Mash with Potato
مكونات:
• 1 large head cauliflower, chopped with 2 potatoes
• 1 tbsp butter or olive oil
• ¼ cup milk
• 1 tsp garlic
• ملح وفلفل
تعليمات:
1. Steam potato then cauliflower until tender
2. Blend with remaining ingredients until smooth
Dark Chocolate Tahini Energy Truffles
مكونات:
• ½ cup tahini/Peanut butter
• ¼ cup honey or maple syrup
• ¼ cup cocoa powder
• نصف كوب من الشوفان
• Splash of vanilla
• Melted chocolate
تعليمات:
1. Mix all ingredients
2. Roll into small balls
3. Dip in melted chocolate
4. Chill 20 minutes before serving
Spaghetti with Veggie Turkey Bolognese + Bedtime Banana Oat Cookies
Kids enjoyed getting hands-on while making Spaghetti with Veggie Turkey Bolognese and baking Bedtime Banana Oat Cookies. This fun class introduced wholesome twists on familiar favorites while building confidence in the kitchen.
Veggie Turkey Bolognese
مكونات:
• 1 lb ground turkey
• 1 cup finely chopped carrots
• 1 cup finely chopped zucchini
• 1 jar marinara sauce (low sugar)
• Whole wheat spaghetti
• 1 tsp Worcestershire
• Half a lemon
• Pinch of sugar
• Salt, pepper and garlic as needed
تعليمات:
1. Brown turkey in skillet
2. Add veggies and cook until soft
3. Stir in marinara and simmer 15 minutes
4. Serve over spaghetti
Bedtime Banana Oat Cookies
مكونات:
• 2 ripe bananas, mashed
• 1½ cups oats, blended
• ½ tsp cinnamon and 1 tbsp. honey
• ½ tsp baking powder
• ½ cup chocolate chips
تعليمات:
1. Mix all ingredients
2. Scoop onto baking sheet
3. Bake at 350°F for 12–15 minutes
Homemade Soft Pretzels + Apple Nachos
Young chefs had a great time learning to make Homemade Soft Pretzels paired with creative Apple Nachos. This interactive class encouraged hands-on learning, simple kitchen skills and nutritious snack ideas.
Homemade Soft Pretzels
مكونات:
• 1 cup warm water
• 1 packet yeast
• 2½ cups flour
• 1 tsp salt
• 1 tbsp sugar
تعليمات:
1. Mix yeast with warm water
2. Add remaining ingredients to form dough
3. Roll into pretzel shapes
4. Bake at 425°F for 12–15 minutes
Apple Nachos
مكونات:
• 2 apples, sliced
• 2 tbsp peanut or sunflower butter
• Sprinkle of raisins or granola
• Honey or chocolate sauce
تعليمات:
1. Arrange apple slices
2. Drizzle nut butter and chocolate
3. Sprinkle toppings and serve