F3 Wellness Connections Mediterranean Spring Cooking Class
Preparation for the cooking class: Please chop, dice and prep all ingredients in their raw form. We will cook the pasta during our time together. Have ready a large pot of water on the stove and a set of bowls and mixing utensils handy. Vegetarians and vegans can remove the shrimp from the pasta and add garbanzo beans to the salad. This will allow for a plant based protein in the meal. Fettuccini can be substituted with gluten free pasta. Vegans can substitute the Greek yogurt and goat cheese in the crostini with a pinch of arugula and a slice of apple topped with the roasted bell peppers and drizzle of reduced balsamic.
Grocery List
1 Box- Fettuccini
1 Box of gluten free pasta (substitute for gluten intolerance)
Olive Oil
Garlic Head
4 large Roma Tomatoes
Salt
1-pound Medium Shrimp, shelled and deveined
1 jar Kalamata olives, pitted
Freshly ground pepper
Dried Oregano
Bunch of Parsley
1 English Cucumber or pkg of Persian Cucumbers (mini variety)
1 pkg Cherry Tomatoes
1 Yellow Bell Pepper
1 Haas Avocado
Walnut Oil, optional
1 Lemon
1 White Onion
Sugar (1 tsp), optional
1 jar Roasted Bell Peppers
Reduced Balsamic Vinegar Glaze
1 small log Goat Cheese
Greek Yogurt
Crackers-your choice of variety
Garbanzo beans (vegetarian and vegan protein substitute)
A pinch of Arugula (vegetarian and vegan goat cheese and greek yogurt substitute)
1 apple (vegetarian and vegan goat cheese and greek yogurt substitute)