Notes for Cooking Class

I was making up my notes for the cooking class tomorrow that I am hosting for my neighbors. I don't have all the recipes printed up because a couple of them are taken from some of my favorite cookbooks, but I thought I would at least share the notes.

Hello, I’m glad you all could make it today. I’m Juliette, and today I’ll be sharing with you a few yummy recipes for breakfast. 

Did you know that you can increase your life expectancy by 11 years? Dr. Lester Breslow of Fielding School of Public Health at UCLA reported that it’s possible. 

1.     Avoid Tobacco

2.     Limit alcohol or don’t use it at all.

3.     Eat in moderation

4.     Get adequate rest (7-8 hrs.)

5.     Engage in frequent exercise

6.     Remain close to your ideal weight

7.     Eat a good breakfast every day.

(American News Service. “Seven Secrets to a Long Life.” Berkshire Publishing, February 17, 2000)

He used these seven principles in his own life and died at the age of 97 in 2012.  

Most of the time we tend to rush, or not even eat breakfast at all to get to our jobs or school, and it’s just easier to grab coffee or a protein bar rather than take the time to fix a meal.

The American Academy of Family Physicians reports that Americans need to eat breakfast more regularly. Eating breakfast can help improve children’s behavior and school performance. Imagine what it would do for us adults as well!  (“Poor Breakfast Habits Could Be Affecting America’s Health,” Rome News Tribune, January 24, 2005)

The recipes I’m sharing with you are fairly simple, can be made ahead of time and are cheaper than most prepared foods you would buy from the store.

The first recipe:

Granola. Most store bought granolas are expensive and full of sugar. 

Oats are high in fiber, contain vitamin B, calcium and iron, and help lower cholesterol while protecting the digestive tract.  They aid in digestion and depression, are highly recommended for diabetics and provide energy for hours. 

Oats are high in the amino acid building block of protein called Methionine, but lack Lysine.

Beans are high in Lysine, but lack Methionine, so this is why it’s important to eat a variety of plant foods each day. For instance, you could have oatmeal or granola for breakfast, and eat a taco salad with beans for lunch. Or eat tofu scramble for breakfast with toast.  

The second recipe: Apple Crisp

An apple a day keeps the doctor away. This statement is very true. Apples are high in vitamin C and potassium and fiber. Also, very high in phytochemicals like flavonoids which help the body heal, prevent cancer and fungus, as well as prevent inflammation. They also help keep cholesterol from sticking to the blood vessel walls. Apples are also rich in boron, which helps prevent osteoporosis by aiding in the assimilation of calcium and magnesium. 

The third recipe: Pancakes 

Whole grains contain many vitamins and minerals that help you body to function with the best energy levels, which makes it easier to make better food choices throughout the day. 

This recipe contains flaxseed, which contains omega-3 fatty acids. These essential nutrients aid in fighting inflammation, and autoimmune diseases, can reduce the risk factors for heart disease such as blood pressure and triglyceride levels, and can also improve brain function. 

Recipe number 4: Tofu Scramble

Tofu is made from soymilk. Soybeans contain more protein per gram than meat. 

They are high in b vitamins, high in minerals and phytoestrogens, which help balance hormone levels in the body. Soy has been shown to prevent cancer. 

Because tofu is made from soymilk, there is no fiber in it, hence the reason I like to add lots of vegetables to it, or eat it with other high fiber foods. Also, it is still a highly nutritious and healthful food to eat and one of our favorite breakfasts, or dinners even! We love to make breakfast tacos with tofu and potatoes, wrapped in a tortilla with some salsa or mayo.