Table 2 Weekly planning of the Nutrition and Culinary in the Kitchen program including the recipes prepared by the participants in each hands-on cooking class
Week | Classes | Aim | Recipes | Cooking Techniques |
|---|---|---|---|---|
1 | Cooking class 1 | Learning basic cooking techniques and cooking skills to prepare a pleasurable, healthy and easy meal | - Roasted vegetables - Fresh fruit salad - Omelet - Sautéed, baked and pressure chickena - Homemade broth of vegetables and chicken | - Roasting - Stir-frying - Sautéing - Pressure cooking |
2 | Cooking class 2 | Getting to know the importance of including more fruits and vegetables in the diet daily | - Baked chicken and vegetable Salad - Homemade yogurt sauce with parsley - Fresh fruit cream sherbet - Whole-meal bread made in the frying pan | - Roasting - Blanching - Grilling |
3 | Selection and purchase workshop | Getting to know a place where fruits, vegetables, meats, and fish are sold, as well as learning how to choose foods and to understand food nutrition labeling | - There is no preparation of recipes in this class - Participants will have the opportunity to get to know and to buy fresh foods, especially fruits and vegetables at affordable prices | |
4 | Cooking class 3 | Learning how to produce a healthy and complete meal from food products available in the pantry | - Whole-grain rice with garlic - Black beans cooked with pumpkin - Brazilian style beefsteak with onions - Mixed salad - Homemade vinaigrette sauce - Fresh orange | - Blanching - Grilling - Stir-frying - Pressure cooking |
5 | Cooking class 4 | Learning the importance of consuming whole grains and of considering flavor during meal planning | - Roasted homemade meatballs - Whole-wheat pasta - Homemade tomato sauce - Broccoli salad with lentils - Homemade salad dressing - Fresh Fruit platter | - Roasting - Blanching - Boiling - Stir-frying |
6 | Cooking class 5 | Using the cooking skills practiced in all the classes to produce a complete meal | - Parboiled rice with parsley - Stewed fish with coconut milk (Moqueca) - White bean salad with onions, lettuce and tomatoes - Orange, mustard and honey salad dressing - Farofa a,b - Fish Pirão a,c - Whole-meal cake | - Baking - Blanching - Stewing - Boiling - Stir-frying - Pressure cooking |