Fall into Flavor & Immunity

As we move into the colder months, our October cooking demos focused on simple, everyday ways to support our health and help our bodies stay strong through cold and flu season. Participants learned about healthy habits, including proper handwashing, eating a variety of foods and getting the vitamins and minerals our bodies need to feel our best. Along with practical tips and take-home resources, both our kids’ and adult classes brought healthy eating to life through hands-on food demonstrations and delicious recipes.

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 register online at or call 918.595.4419.

Adult Nutrition Class

During our October adult nutrition class, participants, celebrated fall flavors while supporting your immune system with a flavorful Chicken Shawarma Pita Wrap. They learned how to prepare Homemade Pita Bread, Garlic Yogurt Sauce and Fattoush Salad to complete the meal, then finish with Date & Nut Energy Bites for a naturally sweet treat.

Easy Homemade Pita (Soft, Fluffy, Beginner-Friendly)

Ingredients:
• 1 cup warm water, warm bath temperature, not hot
• 2 cups flour, or 1 cup all-purpose plus 1 cup whole wheat
• 1 tsp yeast
• 1 tsp sugar
• 1 tsp salt
• 1 tbsp olive oil

Instructions:

1. In a bowl, combine warm water, yeast, and sugar. Let sit 5 to 10 minutes until foamy. If it does not foam, the yeast may be inactive and should be restarted.
2. Add flour, salt, and olive oil. Mix with a spoon until a rough dough forms.
3. Turn dough onto a lightly floured surface and knead 5 to 7 minutes, until smooth, elastic, and slightly soft but not sticky.
4. Place dough in a bowl, cover, and let rise 45 to 60 minutes, until doubled in size.
5. Divide dough into small balls about golf-ball size. Roll each into a flat circle about ¼ inch thick.
6. Heat a pan over medium-high heat. This higher heat helps the pita puff.
7. Cook each pita 2 to 3 minutes per side, until puffed with light golden spots.
8. Remove and wrap in a towel to keep soft while cooking the rest.

Flavor Boosting Tips & Nutrition Notes:

• Add garlic powder or dried herbs to the dough for built-in flavor.
• Brush with olive oil plus a pinch of salt after cooking.
• Higher heat helps create puff and a softer inside.
• Whole wheat adds fiber and fullness.
• Homemade pita reduces additives and gives better ingredient control.

Chicken Shawarma Pita Wraps with Garlic Yogurt Sauce

Ingredients:

• 1 lb chicken, thinly sliced
• 1 tsp paprika
• 1 tsp cumin
• ½ tsp turmeric
• ½ tsp garlic powder
• ½ tsp onion powder
• ½ tsp salt
• ½ tsp black pepper
• 1 tbsp olive oil
• Sauce: ½ cup Greek yogurt, 1 minced garlic clove, 1 tbsp lemon juice, pinch salt
• Pita, lettuce, tomatoes, cucumbers, optional

Instructions:

1. In a bowl, combine chicken with paprika, cumin, turmeric, garlic powder, onion powder, salt, pepper, and olive oil.
2. Mix well until every piece is evenly coated. Let marinate at least 15 to 20 minutes, or longer for deeper flavor.
3. Heat a pan over medium heat. Add chicken in a single layer so it browns instead of steaming.
4. Cook 5 to 7 minutes, stirring occasionally, until browned on the edges and fully cooked.
5. In a small bowl, mix Greek yogurt, garlic, lemon juice, and salt until smooth.
6. Warm pita slightly so it becomes soft and flexible.
7. Fill pita with chicken, drizzle with garlic yogurt sauce, and add vegetables if using.
8. Serve immediately while warm.

Flavor Boosting Tips & Nutrition Notes:

• Add cayenne or chili powder for mild heat.
• Finish with extra lemon juice for brightness.
• Marinate overnight for deeper restaurant-style flavor.
• Greek yogurt adds protein and probiotics.
• Spices provide anti-inflammatory benefits.
• Protein plus vegetables makes a balanced wrap.

Fattoush Salad (Fresh, Bright, Crunchy)

Ingredients

• 2 cups chopped romaine
• 1 cup cucumber, chopped
• 1 cup tomatoes, chopped
• ¼ red onion, thinly sliced
• 1 pita, toasted and broken into pieces
• 1 tbsp olive oil
• 1 tbsp lemon juice
• ½ tsp salt
• 1 tsp sumac, optional but authentic

Instructions

1. Chop all vegetables into bite-sized pieces so the salad is easy to eat.
2. Toast pita pieces in the oven or a pan until crisp and lightly golden.
3. In a small bowl, whisk olive oil, lemon juice, salt, and sumac if using.
4. Add vegetables to a large bowl and pour dressing over the top.
5. Toss well until vegetables are evenly coated but not drowning in dressing.
6. Add toasted pita pieces just before serving to keep them crisp.
7. Taste and adjust lemon juice or salt as needed before serving.

Flavor Boosting Tips & Nutrition Notes:

• Sumac gives authentic tangy flavor.
• Add fresh mint or parsley for freshness.
• Do not add pita too early or it will get soggy.
• Vegetables provide hydration and fiber.
• Olive oil supports heart health.
• Lemon supports digestion and bright flavor.

Date & Nut Energy Bites

Ingredients

• 1 cup pitted dates
• ½ cup nuts, such as almonds or walnuts
• 1 tbsp cocoa powder
• 1 tbsp peanut butter
• 1 tsp vanilla extract
• Pinch salt

Instructions

1. Add dates to a food processor and pulse until sticky and broken down.
2. Add nuts, cocoa powder, peanut butter, vanilla, and salt.
3. Blend until the mixture forms a sticky dough that holds together when pressed.
4. If mixture is too dry, add 1 teaspoon water or peanut butter. If too sticky, add a few more nuts or oats.
5. Scoop small portions and roll into balls.
6. Chill 15 to 20 minutes so they firm up before serving.

Flavor Boosting Tips & Nutrition Notes:

• Add cinnamon or coconut flakes for extra flavor.
• Add chia seeds for texture and fiber.
• Drizzle with melted dark chocolate for a dessert feel.
• Dates provide natural sweetness and quick energy.
• Nuts add healthy fats and satiety.
• Small bites help with portion-friendly desserts.

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Cooking for Kids Class

Kids had fun making Baked Fish Sticks and spooky Monster Apple Bites in our hands-on cooking class! Along the way, they explored nutritious ingredients that help support a healthy immune system while creating fun fall recipes they’ll be excited to eat at home.

Baked Fish Sticks (Crispy, Kid-Friendly)

Ingredients

• 1 lb white fish, cut into strips
• ½ cup flour
• 1 egg, beaten
• ½ cup breadcrumbs
• ½ tsp garlic powder
• ½ tsp paprika
• ½ tsp salt
• Oil spray or light drizzle

Instructions

1. Preheat oven to 400°F and line a baking sheet with parchment paper.
2. Set up three bowls: flour in one, beaten egg in one, and breadcrumbs mixed with garlic powder, paprika, and salt in the third.
3. Pat fish strips dry so the coating sticks better.
4. Coat each strip in flour first, then dip in egg, then press into breadcrumbs until covered.
5. Place fish sticks on the baking sheet with space between each piece so they crisp instead of steam.
6. Lightly spray or drizzle with oil for better browning.
7. Bake 12 to 15 minutes, until golden and fish flakes easily with a fork.
8. Let cool slightly before serving to kids.

Flavor Boosting Tips & Nutrition Notes:

• Add parmesan to breadcrumbs for more savory flavor.
• Double coat for extra crispiness.
• Serve with yogurt ranch, ketchup, or lemon wedges.
• Fish provides omega-3s for brain health.
• Baking keeps the recipe lighter than frying.
• A crispy coating can help kids try fish.

Monster Apple Bites (Interactive + Kid-Led)

Ingredients

• Apples, sliced into wedges
• Peanut butter or sunflower butter
• Strawberries, sliced for teeth
• Mini chocolate chips, optional for eyes
• Banana slices, blueberries, marshmallows, granola, or pretzel sticks for decorating
• Lemon juice and water for holding apples

Instructions

1. Slice apples into wedges. If kids are very young, this should be an adult prep step.
2. If apples will not be used immediately, place slices in water with a squeeze of lemon juice for 5 to 10 minutes to slow browning.
3. Drain and pat apples dry so the nut butter sticks well.
4. Set up toppings in small bowls so kids can easily see and choose options.
5. Spread peanut butter or sunflower butter on one side of two apple slices.
6. Add strawberry slices between the apples to look like teeth, then press together gently.
7. Decorate with chocolate chips, blueberries, banana slices, marshmallows, granola, or pretzels to create faces.
8. Serve immediately for the best texture.

Flavor Boosting Tips & Nutrition Notes:

• Add cinnamon to apples for apple pie flavor.
• Mix yogurt with peanut butter for a lighter spread.
• Turn it into a game: funniest face, scariest monster, most colorful, or healthiest creation.
• Apples provide fiber and natural sweetness.
• Nut butter adds protein and healthy fats.
• Creative toppings increase exposure to a variety of foods.