Nov 18 Step by Step Prep Guide

THANK YOU FOR JOINING!

Thank you for joining our Healthy Holiday Virtual Cooking Experience with Michelle Harris and Sync Registered Dietitian, Lauren Zimmerman. Below you will find a step-by-step prep guide to reference if needed during tonight’s class.

Step 1 – Peel & Cube Sweet Potatoes

Instructions

1. Peel, and cube into very small squares.
2. Prepare a shallow frying pan with either a 1/2 cup of vegetable broth or water and place sweet potatoes in the pan on the stovetop over medium heat.
3. Cover and steam until soft, about 8 minutes.
4. Remove from heat and liquid, set aside, let cool.

Step 2 – Preheat the oven to 425 degrees

Step 3 – Prep Carrot Hummus

Instructions

1. Prepare a medium sheet pan with parchment paper
2. Peel and slice 10 carrots long ways in half and then quarter making them the same size so they bake evenly
3. Place in a bowl with 1.5 tablespoons Avocado oil, 1 tsp za’tar, salt and pepper, and combine.
4. Transfer to prepared sheet pan and place in preheated oven to roast for 25 minutes, making sure you can pierce with a fork
5. Set aside to let cool

Step 4 – Make Cranberry Apple Sauce

Instructions

1. Peel and chop apple into small cubes
2. Combine 2 cups of Cranberries, chopped apple, ½ cup of maple syrup and a small pinch of salt in a small to medium pot and bring to a boil over high heat and then reduce to medium. Simmer uncovered for 10-20 minutes.
3. Once reduced, use emulsifier or blender to mash up and combine.

Step 5 – Prep Stuffing

Instructions

1. Crimini mushrooms (10oz)

• Wash, pat dry and cut into pea sized pieces, set aside.
• 3 medium Garlic cloves Minced

2. Destemmed Kale leaves ( 2 ½ cups)

• Tear Kale and then PULSE in the food processor. Do not over process, allow to remain loose. Remove to a separate bowl set aside.

3. Dried Cherries or Cranberries (½ cup)

• Finely chop and add to the bowl with the kale

4. Prepare Ground flax (1 tablespoon)

• If using whole seeds, grind in a coffee grinder or small food processor or blender
• Place in a bowl and add 3 tablespoons of water and set aside

5. Add 1 tablespoon of EVOO to medium stock pot on low/medium heat

6. Add mushrooms, minced garlic and a pinch of salt. Combine and sauté for about 6-8 minutes until the water from the mushrooms cooks off, reducing heat to low if necessary.

Step 6 – Prep Lentil and Pecan Mixture

Instructions

1. Add rolled oats (1/2 cup) to accommodate as needed. Course into a flour with food processor or blender (about 30 seconds)
2. Add the canned lentils, pecans, 1 tsp of salt, and a dash of pepper

BE SURE NOT TO OVER PROCESS INTO A PASTE.

SIMPLY PULSE, CHECKING EVERY FEW PULSES, UNTIL COARSELY CHOPPED

Step 7 – Final Stretch for Stuffing

Instructions

1. Once the liquid in the mushrooms has reduced, turn the heat off.
2. Add the Oregano, thyme, sage, sherry vinegar and ground flax and combine.
3. Now fold in the kale and dried cherries.
4. Lastly, gently incorporate the Lentil and Pecan mixture along with sweet potatoes and season to taste with additional salt and pepper.
5. Garnish with fresh herbs on hand and serve

Step 8 – Complete the Carrot Hummus

Instructions

1. Add the cooled carrots to a mixing bowl along with the following:

• 1.5 tablespoons tahini
• 2 teaspoons lemon juice
• 1 minced medium garlic clove
• 1.5 tablespoons Avocado oil
• Salt & Pepper

2. Using an emulsifier or blender, combine ingredients to preferred consistency

3. Transfer to a bowl, garnishing with 1/2 tsp of za’tar and drizzle of avocado oil

4. Serve with assorted crudités and/or toasted pita or baguette