Prévenir et protéger : Recettes pour renforcer le système immunitaire

In September, our cooking demos focused on prevent and protect and the important role nutrition can play in supporting a healthy immune system. We explored how small, simple additions to familiar meals can make them more nutrient-dense while keeping them delicious, approachable and easy to prepare. These small changes can help you get more of the nutrients your body needs to support overall health and well-being.

Les démonstrations sont gratuites, mais le nombre de places est limité. Pour les démonstrations de cuisine pour enfants, les enfants de moins de 8 ans doivent être accompagnés d'un adulte. Pour consulter le programme des prochaines démonstrations ou réserver votre place, veuillez… s'inscrire en ligne ou appelez le 918.595.4419.

Adult Nutrition Class

During our September adult nutrition class, participants learned how to support their immune system with recipes packed with nourishing ingredients. They prepared Summer Tomato & Zucchini Pasta with Basil Cashew Cream and finish with Pecan Pie Yogurt Parfaits. Participants also received a handout that discussed simple ways to add vegetables, beans, nuts and seasonal ingredients to everyday meals as we transition into the fall. These wholesome recipes make it easy to enjoy satisfying meals that support overall wellness.

Tomato Zucchini Pasta with Basil Cashew Cream

Ingrédients:
• 8 oz pasta
• 1 zucchini, sliced thin
• 1 cup cherry tomatoes
• ¼ cup sun-dried tomatoes, chopped
• 2 gousses d'ail hachées
• ½ c. à thé de poudre d’ail
• ½ tsp onion powder
• ½ tsp Italian seasoning
• 1 cuillère à soupe d'huile d'olive
• ½ cup raw cashews, soaked 20 to 30 minutes
• 1 can cannellini beans, drained and rinsed
• ½ cup water
• ¼ cup fresh basil
• ¼ tsp red pepper flakes, optional
• Salt and pepper

Instructions:

1. Bring a pot of salted water to a boil. Cook pasta until al dente, tender but slightly firm. Reserve ¼ cup pasta water before draining.
2. Soak cashews in hot water for 20 to 30 minutes if not already softened. Drain before blending.
3. Add the drained cannellini beans to the blender with the soaked cashews, basil, and remaining sauce ingredients. Blend until smooth and creamy, adding liquid as needed to reach the desired consistency.
4. In a blender, combine cashews, water, basil, salt, and pepper. Blend 30 to 60 seconds until completely smooth and creamy with no grainy texture.
5. Heat olive oil in a large pan over medium heat. Add fresh garlic, garlic powder, and onion powder. Cook 30 to 60 seconds until fragrant, but do not burn.
6. Add zucchini, cherry tomatoes, and sun-dried tomatoes. Cook 5 to 7 minutes until vegetables soften and lightly brown.
7. Add drained pasta directly into the pan with vegetables.
8. Pour in cashew cream and 2 to 3 tablespoons reserved pasta water. Toss until pasta is evenly coated and sauce becomes creamy and slightly thickened.
9. Cook 1 to 2 minutes more until everything is heated through and combined.
10. Finish with Italian seasoning, optional red pepper flakes, and adjust salt and pepper to taste before serving.

Conseils pour rehausser la saveur et informations nutritionnelles :
• Sun-dried tomatoes add deep, rich flavor.
• Layering fresh and powdered garlic builds stronger flavor.
• A squeeze of lemon at the end brightens the dish.
• Cashews provide healthy fats and creamy texture.
• Tomatoes offer antioxidants.
• Zucchini supports hydration and fiber intake.

Pecan Pie Yogurt Parfait

Ingrédients:
• 1 cup Greek yogurt
• 2 cuillères à soupe de sirop d'érable
• 1 cuillère à soupe de cassonade
• 1 cuillère à soupe de beurre
• Add 1 teaspoon lemon juice
• ¼ teaspoon almond extract
• ¼ cup chopped pecans
• ½ c. à thé d’extrait de vanille
• Une pincée de sel
• 2 tbsp crushed graham crackers
• ¼ teaspoon ground cinnamon, or to taste

Instructions:

1. In a bowl, mix Greek yogurt, maple syrup, and vanilla until smooth and creamy.
2. Heat a small pan over medium heat. Add butter and allow it to fully melt.
3. Stir the lemon juice and almond extract into the yogurt mixture until thoroughly combined.
4. Add chopped pecans, brown sugar, and a pinch of salt. Stir continuously 3 to 5 minutes until pecans are glossy, slightly caramelized, and fragrant.
5. Add the cinnamon to the pecan mixture before cooking or toasting, tossing until the pecans are evenly coated.
6. Remove from heat and allow pecans to cool slightly so they do not melt the yogurt.
7. In a cup or jar, add a layer of yogurt mixture.
8. Add a layer of toasted pecans and crushed graham crackers.
9. Repeat layers as desired.
10. Serve immediately or chill 10 to 15 minutes for a thicker, dessert-like texture.

Conseils pour rehausser la saveur et informations nutritionnelles :
• Toasting pecans creates true pecan pie flavor.
• Salt balances sweetness and enhances flavor.
• Add an extra maple syrup drizzle for a richer finish.
• Greek yogurt provides protein.
• Pecans add healthy fats and satiety.
• Lower sugar than traditional pecan pie.

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Cuisiner pour les enfants

Kids had fun making Chicken Parmesan Bites and Sweet Potato Brownies in this hands-on cooking class! Along the way, they discovered how colorful, nutrient-rich ingredients can help support a healthy immune system while creating recipes they’ll be excited to share at home.

Chicken Parmesan Bites

Ingrédients:
• 1 lb chicken breast, cut into small cubes
• ½ cup breadcrumbs
• ¼ cup parmesan cheese
• 1 œuf
• ½ c. à thé de poudre d’ail
• ½ c. à thé de sel
• ½ tsp Italian seasoning
• ½ cup marinara sauce

Instructions:

1. Preheat oven to 400°F and line a baking sheet with parchment paper.
2. Whisk egg in a bowl until smooth.
3. In a separate bowl, mix breadcrumbs, parmesan, garlic powder, salt, and Italian seasoning.
4. Dip each piece of chicken into the egg, then coat fully in breadcrumb mixture, pressing lightly so it sticks.
5. Place coated chicken pieces evenly on the baking sheet, leaving space between each piece.
6. Lightly spray or drizzle with oil for better browning.
7. Bake 15 to 18 minutes until golden and fully cooked, with internal temperature reaching 165°F.
8. Serve warm with marinara sauce for dipping.

Conseils pour rehausser la saveur :
• Light oil helps create a crisp texture without frying.
• Seasoned breadcrumbs add flavor to every bite.
• Add mozzarella on top for a mini chicken parm feel.
• Chicken provides protein for growth.
• Baking reduces excess fat compared to frying.
• Tomato sauce provides antioxidants.

Sweet Potato Brownies

Ingrédients:
• 1 cup mashed sweet potato
• ¼ tasse de cacao en poudre
• ¼ cup maple syrup
• 1 œuf
• 1 tsp vanilla extract
• ¼ c. à thé de poudre à pâte
• Une pincée de sel
• Optional: 2 tbsp mini chocolate chips

Instructions:

1. Preheat oven to 350°F and line a small baking dish with parchment paper.
2. Make sure sweet potato is smooth with no large lumps before mixing.
3. In a bowl, combine sweet potato, cocoa powder, maple syrup, egg, vanilla, baking powder, and salt.
4. Mix until fully smooth and uniform in color.
5. Fold in mini chocolate chips if using.
6. Pour batter into prepared pan and spread evenly.
7. Bake 20 to 25 minutes until the center is set but still slightly soft.
8. Allow to cool completely before slicing so brownies firm up properly.

Conseils pour rehausser la saveur et informations nutritionnelles :

• A pinch of salt makes the chocolate taste richer.
• Chocolate chips make these feel more like a treat.
• Add cinnamon for warmth.
• Sweet potatoes provide fiber and natural sweetness.
• Cocoa offers antioxidants.
• Lower sugar than many traditional brownies.