F3 Wellness Connections Mediterranean Spring Cooking Class with Emily Szajda

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.

Fettuccini with Shrimp, Olives and Tomatoes

Ingredients

1 pound Fettuccini

3 tablespoons Extra-Virgin Olive Oil

1/4 teaspoon crushed Red Pepper, optional

3 Garlic Cloves, minced

4 large Roma Tomatoes, cut into 1/4-inch dice

Salt

1 pound medium Shrimp, shelled and deveined, tails left on

1/3 cup Kalamata Olives, pitted and coarsely chopped

Freshly Cracked Pepper, to taste

Pinch of Dried Oregano

1/2 cup Fresh Flat-Leaf Parsley, finely chopped

In a large pot of boiling salted water, cook the pasta until al dente. Reserve 1/2 cup of the pasta cooking water. Drain the pasta and return it to the pot.

Meanwhile, heat the olive oil in a medium skillet. Add the crushed red pepper (optional) and cook over low heat, stirring, for 2 minutes. Add the garlic and cook until fragrant, about 2 minutes. Stir in the tomatoes and cook over moderate heat for 3 minutes. Season with salt. Add the shrimp and cook until they turn pink and begin to curl, about 3 minutes. Stir in the olives and reserved pasta cooking water and cook until the sauce thickens slightly, about 2 minutes. Season with salt and pepper. Toss the pasta with the sauce and parsley to coat, transfer to a warmed bowl and serve.

Avocado Salad

3 Persian Cucumbers or ½ English Cucumber, sliced

1 cup Cherry Tomatoes, halved

1 Yellow Bell Pepper, chopped

1 Haas Avocado, cubed

¼ cup Walnuts, chopped

Olive Oil or Walnut Oil

½ Lemon

Salt & Cracked Pepper, to taste

Fresh Parsley, finely chopped

Combine all of the vegetables in a medium bowl. Add chopped walnuts, a drizzle of oil, squeeze of lemon. Stir. Season to taste and finish with a large pinch of finely chopped parsley. 

Goat Cheese and Roasted Bell Peppers Crostini

½ Onion, chopped

Olive Oil

1 tsp granulated sugar

1 Jar Roasted Bell Peppers, diced

Sea Salt

Cracked Black Pepper (optional)

Reduced Balsamic Vinegar (optional)

1 small log Goat Cheese

2 Tbsp Greek Yogurt

Crackers of choice

In a small bowl cream together, the goat cheese with the Greek yogurt. Set aside.

In a sauté pan over medium heat, warm the olive oil and add the onions and sugar. Sauté until translucent and lightly browned. Remove from heat and combine with bell pepper, pinch of salt and cracked black peppers.

Spoon a layer of goat cheese on a cracker and add a dollop of the bell pepper mix. Drizzle with reduced balsamic vinegar, store bought or homemade. Enjoy.