Named Best Bet cooking class in DFW by Channel 11!!!!

Best Cooking Classes In DFW

By Shawn S. Lealos

January 10, 2018

When it comes to cooking classes, there are many different options, and these all serve different goals based on the students. Some classes just teach basic cooking skills while others are all about group efforts and a night out of fun while picking up tips and tricks for the kitchen. Also included are family outings, corporate events, and even some classes that help teach healthier ways to cook and eat. In the DFW area, there are classes that involve any area of cooking that a person wants to learn. Here is a look at the best cooking classes in the DFW area.

Laura’s Natural Kitchen
(609) 712-1213
www.laurasnaturalkitchen.com

If someone is looking for a cooking class that helps promote healthier eating, then Laura’s Natural Kitchen is the best bet in the DFW area. Laura is a holistic nutritionist and chef who offers both individual and group lessons. These classed don’t only teach cooking skills but also nutritional education and menu planning. The lessons involve first talking about the dietary benefits before actually starting to prepare and cook the dishes. For individuals, Laura works with each person concerning their basic nutritional goals and then designs a new diet program. For groups, it is all about building the foundation of eating and cooking healthy.

Black Bean Burgers

Ingredients

• 1 large onion, chopped
• 2 big cloves garlic, minced
• 1/2 small can tomato paste
• 1 jalapeno pepper, diced (optional)
• 1 1/2 tablespoons balsamic vinegar
• 1 tablespoon worcestershire sauce
• 3 cups black beans (2 cans drained and rinsed)
• 1/2 cup fresh parsley, chopped
• 1/2 cup fresh cilantro, chopped
• 1 tablespoon mustard
• 1/2 teaspoon salt
• ¼ teaspoon black pepper
• 2 tablespoons ground flax seed
• ¼ to ½ cup rolled oats –approximately

Directions

1. Saute onions with garlic. Add tomato paste, jalapeno pepper, vinegar, worcestershire sauce and simmer for a few minutes.
2. Mash about 3/4 beans in a food processor and add to skillet.
3. Turn off heat.  Add parsley, cilantro, mustard, salt, pepper, ground flax seeds. Combine with rest of beans. Make sure to incorporate flax seeds throughout. Add oats if not sticking together. Should still feel wet. Don't make it too heavy!!! It will be tough and dry.
4. Refrigerate so it becomes easy to shape into burgers.
5. Place in oven and bake at about 350 for about 15 minutes or until feels a little crunchy on top. No need to pan fry. Too much work!

Rolled Oat Cookies

These morning treats are perfect when you have to have breakfast on the run.  Packed with protein and not sweet so you won’t have a sugar spike. They freeze well too!

Ingredients

• 2 bananas, sliced thinly
• 2 cups rolled oats
• ½ cup almond meal
• 1 teaspoon baking powder
• 2 teaspoons vanilla extract
• 1/3 cup almond butter
• ¼ cup raisins
• ¼ cup maple syrup

 Directions

1. Preheat oven to 350
2. Place bananas in glass bowl with a tablespoon of water. Microwave for 1 minute. Set aside to cool. Mash.
3. Place all ingredients in large bowl. Add more rolled oats if too wet. Mix well.
4. Place by tablespoon on baking sheet lined with parchment paper. Bake for 12 minutes.

Makes about 40 cookies

Roasted Red Pepper Hummus

Yes, we can have creamy hummus with no added oil!

 Ingredients

• 2 cans cannellini beans,BPA-free, washed and drained
• 2 tablespoons tahini
• 1 Roasted Pepper, coarsely chopped
• 1 Lemon – Zest and Juice
• 1 teaspoon cumin
• ½ teaspoon coriander
• 2 cloves garlic minced- optional
• Pinch of salt
• Water as needed

 Directions

Place all ingredients in a food processor and blend until smooth. Add more water as needed to create a creamy consistency.

 Why eat hummus?

Hummus is one of those foods that most of us think of as a “health food”. Well it has all the right ingredients if we make it ourselves. Beans have a lot of fiber, tahini is a healthy fat made from ground sesame seeds (that is also high in calcium), spices that are good for us, vitamin C from lemon juice. It only takes a few minutes to make!

So why does commercial hummus contain ingredients such as soybean oil, lots of canola or potassium sorbate?

Well, soybean oil is cheap and makes foods creamier. Potassium sorbate is a chemical used to extend the shelf like of food, not our shelf life though!

All oil is a processed food and contains 110 calories per tablespoon as well as saturated fat.

Hummus can be creamy and delicious without added oils or preservatives. I discovered that if I used cannellini beans instead of chick peas, no oil was needed to get that creamy, rich consistency. I’ve served this hummus to hundreds of people and no one missed the extra oil.

Sauteed Greens with Garlic

This is a great dish to serve over pasta or add beans to make it a complete meal.

Ingredients

• 1 bunch Lacinato(Dinosaur) Kale / Rainbow Chard, chopped
• Juice ½ lemon
• Pinch Kosher Salt
• 2 cups sliced mushrooms
• 3-4 cloves garlic, minced
• 1 tablespoons capers, rinsed

Directions

Massage lemon juice into greens.  Heat large skillet.  Sprinkle kosher salt onto skillet. Add sliced mushrooms. Do not stir mushrooms until you see drops of liquid form on top of mushroom slices. Then add minced garlic and sauté over low heat. Careful not to burn garlic. If pan is too dry, add a little water or white wine.  Add Kale to skillet. Saute kale and garlic until kale turns a bright green color (a few minutes). Add capers. Heat through.

Variations

Add a can of rinsed cannellini beans and a can of diced tomatoes. Saute until warmed throughout. Add fresh basil.

Leafy Greens:

Yes, cooking with leafy greens can seem intimidating but this recipe is fast, easy, full of wonderful nutrients, not to mention delicious!

I try not to add oil whenever I can. Oil has 110 calories per tablespoon so the calories can add up quickly and all oil contains that evil saturated fat, yes even olive oil. We are not doomed to tasteless water sautéing. In this recipe, mushrooms come to the rescue. They are predominately liquid and will gladly release it when heated. By starting with a dash of kosher salt in a skillet, the mushroom never come in direct contact with the pan and therefore will not stick while they heat up. As the mushrooms warm, they will release their moisture and not stick. Be patient, do not move them around the pan until you see water droplets on top of the mushrooms. Then add the garlic and saute.

Leafy greens are the powerhouse of all the vegetables. They contain the most phytochemicals and nutrients but we need to prepare them correctly. Cutting then massaging them with lemon juice breaks down the cell membrane. This will allow them to develop the enzymes that make them incredibly healthy for us.

Allow the garlic and onion to sit for 10 minutes before sautéing so they too can develop important nutrients.

Salmon Salad

Ingredients

• 16oz can Wild Caught Alaskan Salmon
• 1 ½ cups chick peas, mashed
• 1 cup carrots, diced finely
• 1 cup celery, diced finely
• 1 cup red cabbage, chopped finely
• 3 scallions, sliced thinly
• ¼ cup chopped parsley
• ¼ cup chopped fresh dill
• 1 lemon, juiced
• 1 medium avocado, mashed

Directions

• Combine all ingredients and mix well.
• Variations: add or substitute any vegetables you like such as pepper, onions, jicama, kohlrabi or fruits such as apples, pears, or grapes.

 Why eat salmon? 

Is there really a difference between farm raised salmon and wild caught Alaskan salmon? We’ve all heard that salmon contains omega-3 fats which are supposed to be good for us.  If we eat salmon at least twice a week, it may reduce the risk of cardiovascular disease, reduce the risk of certain cancers, as well as reduce joint inflammation. So why the big price between farm raised and wild caught Alaskan salmon? Well, when we purchase farm raised fish, we get a lot more. These fish are kept in overcrowded pens where they are susceptible to various diseases so they’re given antibiotics, artificial colors (to look good), fed unnatural diets and contaminated with mercury, pesticides and organic pollutants. Because of the feed, the omega 6 fats (the ones we don’t want) are high so the ratio of omega 3 to omega 6 fats that made it so healthy for us to eat, is no longer there. We can still reap the benefits of wild caught Alaskan salmon without the high cost by purchasing it canned. The salmon salad contains canned fish, beans for the fiber that we need and avocado as the good fat.

Quinoa Salad with Beets, Arugula and Oranges

Ingredients:

• 1 cup quinoa
• 1 7/8 cup water
• 2 beets, peeled and chopped  
• 4 cups coarsely chopped arugula
• 1 orange peeled, cut into bite size pieces
• ¼ cup chopped parsley
• ¼ cup chopped walnuts

Dressing:

• ¼ cup orange juice
• 2 teaspoons tamari soy sauce
• 1 teaspoon balsamic vinegar
• 1 tablespoon honey or brown rice syrup
• Sea salt and pepper to taste

Directions:

1. Rinse quinoa well. Place in saucepan and under a low flame, dry the quinoa until fragrant.
2. Add water and bring to a boil.
3. Turn down to a low flame, add a pinch of salt, simmer for about 12 to 15 minutes or until all liquid has been absorbed and quinoa is soft.
4. Keep covered for about 10 minutes and fluff with a fork. 
5. Place beets in a steamer with water on the bottom. Boil for about 10 minutes or until soft. Drain water. 
6. To make dressing, combine orange juice, tamari, balsamic vinegar, honey and parsley in a bowl and whisk.
7. Combine quinoa with dressing and mix gently.  Add beets, oranges and arugula and walnuts.
8. Season with salt and pepper, to taste.

Yield: 12 (1/2 cup each servings), 80 calories, 2 grams fat, 1.8 grams fiber

Why Eat Quinoa?

Quinoa is a seed that is prepared just like any grain with some amazing added benefits. It is gluten free, cooks in 15 minutes and is packed with protein, antioxidants, and fiber. Quinoa is a complete protein which means it contains all 9 essential amino acids that our bodies can’t make. Most grains lack all the amino acids so if you’re a vegetarian, you’d have to combine grains with other foods to obtain all the nutrients we need. Most grains take at least 30 minutes to cook. Well, welcome quinoa! If you have 15 minutes, you have time to prepare it. It contains a host of antioxidants and ant-inflammatory compounds to help keep our immune system strong. All the fiber helps regulate our digestion as well as keep our blood sugar regulated. Saponin is a substance on the outer layer that can be bitter. It is easily rinsed off quinoa before cooking it. The best way to prepare it is to fill a bowl with water, place quinoa in bowl and swish it around. Drain it. Add quinoa to stockpot and over medium heat dry the quinoa. It should have a nutty aroma. Some people have told me that quinoa can be mushy. Well the trick to it being fluffy and rice-like, is to use slightly less than a 2 to 1 ratio of liquid to quinoa. If you are using 1 cup of quinoa, only add 1 7/8 cups liquid. Bring to a boil. Turn down heat to a simmer, cover and cook about 15 minutes. Turn off heat when all liquid has been absorbed and the grain looks like it has little white tails. Take off cover and let it cool a little! Then you can fluff it with a fork. It can be frozen after cooked so you always have the start of a healthy meal ready.

Mango Salsa

Ingredients

• 1 large mango, peeled and diced
• ½ cup cucumber, peeled and seeded, diced
• ½ cup red pepper, diced
• 1 tablespoon jalapeno, finely chopped, can removed white pith and seeds
• ¼ cup red onion, finely diced
• 1 tablespoon fresh lime juice
• ¼ cup fresh cilantro, chopped

Directions

Combine all ingredients and mix well. Adjust lime juice, salt and pepper.

Note: Remove white pith and seeds from jalapeno if don’t like salsa hot!

Why Eat Mangoes?

Summer temperatures are still with us, but mangoes will soon be going out of season. Try this simple and delicious salsa while mangoes are still sweet and juicy.This tropical fruit has been cultivated for 5,000 years. It contains Vitamin A (which helps our eyes, bones and teeth), Vitamin C (which helps our immune health).  Let’s not forget, mangoes are full of flavonoids which may help to prevent breast and colon cancer. Store ripe mangoes in the refrigerator for up to a week. They also can be frozen after being peeled and diced.  They can be used in sauces and marinades or just cut one open and enjoy!

Wake-Up Green Smoothie

So we know we should eat more vegetables but how do we eat it all?

Vegetables are nutrient dense and calorie poor. Our bodies need all types of nutrients to run smoothly and help us combat chronic diseases. One way is to drink your vegetables in a smoothie. It’s great in the morning and as a snack. I don’t add tropical fruits such as bananas, mangoes and grapes because of their high sugar content. If you are going to have the smoothie in the morning, we want to avoid a lot of sugar.

I like to make my green smoothies in bulk so I always have some in the refrigerator as well as in the freezer. I don’t “juice” because juicing removes the fiber that our bodies desperately need. I’d rather ingest fiber from food than in a glass of water filled with that drugstore fiber powder. YUCK!

My favorite smoothie:

• ½ bunch organic kale
• ½ head organic romaine lettuce
• 2 organic apples, seeds removed
• 1 cup organic blueberries
• 2 carrots, chopped
• 1 lemon juiced
• 1 slice fresh ginger
• 1/3 cup fresh ground flax seeds
• Water to fill blender pitcher ¾ of the way
• Rinse all ingredients and place in blender at a high-speed. Process until smooth.

Place in small containers. I leave one in the refrigerator, and freeze the rest in small containers.

Not So Ice-Cream, Chocolate Ice-Cream

Who's ready to make fantastic ice cream without all the risks of eating dairy? 
I'm making chocolate ice cream today.
Step 1. Peel 3 bananas and slice thinly. Freeze for few hours.
Step 2. Once begins to harden, put in food processor with a 1/2 teaspoon vanilla extract. Add 1/8 cup cocoa powder and mix well. Adjust for your own taste. Chocolate lovers may need more cocoa.
You can add sliced almonds, chocolate chips, mint extract, or whatever you like.
Put back in freezer and enjoy!

Why Eat Bananas?

This is one versatile fruit! You can take it with you since it comes in its own package, or can be mashed and used as a butter substitute in cakes and muffins, or sliced and added to fruit salads, yogurt or in a sandwich with nut butter…YUM!!!

Due to its creamy consistency, it can be used to make healthy non-dairy ice cream. But the benefits don’t stop there. They are incredible good for us. This fruit that been around for 4000 years is only around 110 calories and even though it is sweet, due to its fiber content, it’s a low  glycemic fruit. It contains potassium which helps us to regulate our blood pressure and can help prevent muscle cramps. The sterols it contains may help to reduce the absorption of cholesterol. Let’s not forget the Vitamin B6 that helps us grow new cells and maintain healthy nerve and brain function. Sliced bananas can be frozen up to 2 months. If you have extra bananas, they can be refrigerated. The skin will turn brown but the flesh will be fine.