Lesson 1: Let’s Get Cooking!

Suggested recipes for this lesson:

* Barley Jambalaya * Pasta with Roasted Vegetables * The Works Pizza*

Recommended reading in the textbook:

* MyPlate, page 2 * Reading Food Labels, page 3 * Portion Distortion, page 4 * Knife Basics, page 17 * Cooking Terms, page 18 *
* Measure Up, page 19 * Let’s Get Cooking!, page 56 *

Challenge yourself this week!

* Make a recipe from today’s lesson at home. Adjust as needed to fit your needs. * Compare food labels when grocery shopping. * Eat from every food group every day this week. * Make your own weekly challenge based on something you learned in class. *

Lesson 2: Choosing Fruits, Vegetables, and Whole Grains

Recommended reading in the textbook:

* Fruits and Vegetables at Every Meal, page 6 * Fresh, Frozen, and Canned, page 46 * Seasonal Fruits and Vegetables, page 47 * Freezing Fruits and Vegetables, page 43 * Storing Fresh Fruits and Vegetables, page 40 * Veggies Three Ways, page 22 * Delicious Dips and Spreads, page 21 * MyPlate Eating Plan, page 7 * Great Whole Grains, page 8 * Sub It In, page 23 * Choosing Fruits, Vegetables, and Whole Grains, page 57 *

Challenge yourself this week!

* Make a recipe from today’s lesson at home. Adjust as needed to fit your needs. * Add at least one more serving of fruits or vegetables to your day each day this week. * Try a whole grain version of one of your favorite regular grain foods. * Check the ingredients to be sure you have a whole grain food. *

Lesson 3: Healthy Starts at Home

Suggested recipes for this lesson:

* Chicken Burgers * Sweet Potato Fries * Baked Flaked Chicken * Turkey Burger Macaroni *

Recommended reading in the textbook:

* Cut Back on Added Sugar, page 12 * Snack Smart, page 25 * Cook It Up Quick, page 27 * Packaged Food Makeover, page 28 * Eating Smart when Eating Out, page 9 * Know Your Fats, page 10 * Seafood Secrets, page 33 * Counting Up Calcium, page 11 * Keeping Foods Safe, page 32 * Lighten Up, page 30 *

Challenge yourself this week!

* Make a recipe from today’s lesson at home. Adjust as needed to fit your needs.* Prepare a healthy snack. * Adjust a favorite recipe to use healthier fats or reduce unhealthy fats. * Make your own weekly challenge based on something you learned in class. *

Lesson 4: The Power of Planning

Recommended reading in the textbook:

* Menu Planning Basics, page 49 * The Cooking Matters Pantry, page 51 * Stocking Your Pantry, page 52 * Spice it Up, page 34-36

Other reading:

10 Tips for Using Herbs and Spices

Challenge yourself this week!

* Make a recipe from today’s lesson at home. Adjust as needed to fit your needs.* Create a recipe plan for the week. * Eat a balanced breakfast three or more days a week. * Make your own weekly challenge based on something you learned in class. *

Lesson 5: Shopping Smart

Recommended reading in the textbook:

* Compare Prices, page 53 * Storing Fresh Fruits and Vegetables, page 40 * Freezing Fruits and Vegetables, page 43 * Bean Basics, page 45 * Take the $10 Challenge, page 55 * Week 5: Smart Shopping, page 60 *

Challenge yourself this week!

* Use at least one technique you learned in class when you do your grocery shopping. * Make your own challenge based on something you learned in class. *

Lesson 6: Recipe for Success

Suggested recipes for this lesson:

* Black Bean Brownies * Cranberry Walnut Coleslaw * Mango Salsa * Spaghetti and Meatballs *

Recommended reading from the textbook:

* Cut Back on Added Sugar, page 12 * Drink to Your Health, page 14 * Fitness Fun, page 15 * Weekly Activity Tally, page 16 * Week 6: Recipe for Success, page 61 *

Challenge yourself!

* Keep it up! Keep putting your new skills in action at home!

* Find more healthy recipes and healthy eating tips to help you stay motivated at http://cookingmatters.org/ and https://www.cookingmattersdetroit.org/learn-at-home
* Connect with us on social media: Cooking Matters Detroit on Facebook, @cmdetroit on Twitter, and @cookingmattersdetroit on Instagram and TikTok *

Joining the class virtually? Check out this zoom video tutorial:

FAQ

1. Do I have to attend all six sessions?

Attendance at all six lessons is not mandatory, but is strongly encouraged in order to receive the most knowledge and resources.

2. Who teaches the class?

In-person and virtual sessions are led by an experienced Cooking Matters coordinator and supported by volunteers with training in culinary arts and nutrition.

3. Do I have to know how to cook?

All experience levels are welcome! This course teaches basic cooking skills, plus quick, easy meals that everyone will love. If you don’t like to cook, it’s a great way to start out.

4. What will I receive for taking the class?

In addition to a weekly bag of groceries, participants receive a free textbook with over 60 recipes, small cooking tools to keep and use at home, a certificate upon graduation from the class, and the opportunity to connect with other community members and have fun cooking and learning together.

5. Who should I contact with questions about the class?

For questions about class registration or grocery bag pick-up, contact the staff member in charge of the program at your location.