Профилактика и защита: рецепты для поддержки иммунитета

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.

Посещение демонстраций БЕСПЛАТНО, но количество мест ограничено. На демонстрациях приготовления блюд для детей младше 8 лет необходимо присутствие взрослого. Чтобы посмотреть расписание предстоящих демонстраций или забронировать место, пожалуйста, зарегистрироваться онлайн или позвоните по номеру 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

Ингредиенты:
• 8 oz pasta
• 1 zucchini, sliced thin
• 1 cup cherry tomatoes
• ¼ cup sun-dried tomatoes, chopped
• 2 зубчика чеснока, измельченных
• ½ чайной ложки чесночного порошка
• ½ tsp onion powder
• ½ tsp Italian seasoning
• 1 ст. л. оливкового масла
• 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

Инструкции:

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.

Советы по улучшению вкуса и информация о пищевой ценности:
• 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

Ингредиенты:
• 1 cup Greek yogurt
• 2 ст. л. кленового сиропа
• 1 ст. л. коричневого сахара
• 1 ст. л. сливочного масла
• Add 1 teaspoon lemon juice
• ¼ teaspoon almond extract
• ¼ cup chopped pecans
• ½ чайной ложки ванильного экстракта
• Щепотка соли
• 2 tbsp crushed graham crackers
• ¼ teaspoon ground cinnamon, or to taste

Инструкции:

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.

Советы по улучшению вкуса и информация о пищевой ценности:
• 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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Приготовление еды для детей

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

Ингредиенты:
• 1 lb chicken breast, cut into small cubes
• ½ cup breadcrumbs
• ¼ cup parmesan cheese
• 1 яйцо
• ½ чайной ложки чесночного порошка
• ½ чайной ложки соли
• ½ tsp Italian seasoning
• ½ cup marinara sauce

Инструкции:

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.

Советы по улучшению вкуса:
• 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

Ингредиенты:
• 1 cup mashed sweet potato
• ¼ стакана какао-порошка
• ¼ cup maple syrup
• 1 яйцо
• 1 tsp vanilla extract
• ¼ чайной ложки разрыхлителя
• Щепотка соли
• Optional: 2 tbsp mini chocolate chips

Инструкции:

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.

Советы по улучшению вкуса и информация о пищевой ценности:

• 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.