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)