Week 1: June 6, 2024
Getting Grounded: Connecting to our Creativity, Health and Self Through Food
WEEK 1 MENU
Pan-seared Salmon with Lemon Sauce and Midwest Grits & Collard Greens
IN THE KITCHEN
Welcome to the kitchen: ready to cook?
Getting ready to cook: mise en place
The connection between food, creativity and our health
Re-hydration and cooking preserved foods
IN THE FIELD
CommUnity Gardening
KITCHEN SCIENCE
Where’s the Water? Dehydration and Rehydration
In the Kitchen with Dr. Fabu
TOOLS
2 large skillets
1 medium pot
Measuring spoons and cups
2 cooking spoons
Paper Towel
Metal spatula (for hot oil)
Chef knife
Cutting board
IN THE FIELD:
CommUnity Gardening
We join Qwantese and Alex at Badger Rock Community Garden and explore the intersection of community and gardening. We hear how they impact each other and ways food can bring people together.
KITCHEN SCIENCE:
Where’s the Water?
In Week 1, we are exploring the world of hydration and dehydration.
Midwest Grits
Serves 4 | cook time 40 mins
INGREDIENTS
4 cups water
1 cup grits
Salt, to taste
METHOD
Add water to a saucepan, and heat to a boil over high heat. Pour the grits into the boiling water, stirring well. Reduce heat to low and simmer to finish cooking, stirring regularly to keep the grits from sticking. People like different degrees of doneness, I prefer soft & creamy, about 30 minutes.
Sauteed Collard Greens
Serves 4 | cook time 35 mins
INGREDIENTS
1 bunch collard greens
1 small onion, ends trimmed, peeled and chopped
2 garlic cloves, minced
Greens seasoning:
½ tsp garlic powder
½ tsp onion powder
½ tsp salt
½ tsp pepper
METHOD
Wash collards in salty water. Drain. Remove the stems, fold the leaves and cut into bite size pieces. Pat dry, spin or shake off any remaining water using a colander.
Heat olive oil in a skillet over medium heat. Add the onions and garlic to the skillet, cook and stir until soft and fragrant, about 5 minutes. Stir in the seasoning mix and greens. Keep stirring every five minutes until the greens are soft, about 20 minutes.
Pan Seared Fish Filets with Lemon Sauce
By Fabu Phillis Carter
Lemon Sauce adapted from a recipe by Carson Gulley
Serves 4 | cook time 25 mins
INGREDIENTS
4 (6 oz) fish filets
Fish seasoning mix:
1 tsp garlic powder
1 tsp cayenne
1 tsp Lawry's low sodium salt
1 tsp onion powder
1 tsp black pepper
Canola oil
Lemon Sauce:
Juice of 2 lemons (about ⅓ cup)
2/3 cup olive oil (or melted butter)
2 garlic cloves, minced
1 tbsp fresh dill, chopped
Lemon sauce seasoning mix:
½ tsp cayenne
½ tsp black pepper
METHOD
Unwrap the fish filets and gently rinse the under cold running water. Pat dry with paper towels.
Season both sides of the filets with seasoning blend.
Preheat a skillet over medium-heat with a tablespoon of cooking oil.
Sear the fish by placing it flesh side down in the pan, cook until it has a nice crust, 2 to 4 minutes. Then, use a spatula to carefully flip the fish. Cover and cook until done and flaky (145 degrees F), about 3 more minutes for thin filets, longer for thicker filets.
While the fish is cooking, prepare the lemon sauce:
Whisk together lemon juice, olive oil, garlic, dill, cayenne and black pepper.
Add the lemon sauce to the pan with the fish, whisk around the fish while it heats, and serve immediately.
