LOVELAND — A colorful array of spices sat in a line across the kitchen counter. Cinnamon, allspice, cardamom, cumin, coriander, ginger, turmeric, garam masala and bay leaves joined extra virgin olive oil and coarse ground black pepper, waiting for the cooking to begin. Fresh greens including dill, cilantro and collard greens sat nearby.
Lauren Larson, a registered dietitian nutritionist with Banner Health’s northern Colorado hospitals, was about to begin her class focusing on Middle Eastern and Mediterranean cooking and the health benefits that each contained.
The women who had come to the class were excited to learn about the delicious and healthy alternatives that were available. This was not their first class with Larson, and each was eager to try out new recipes that they could prepare later at home.
Cooking at home for a healthier lifestyle is an important focus for Larson, who received a master’s degree in human nutrition from Colorado State University. In addition to her work with Banner Health, she also has a nutrition-consulting business, Bring Nutrition Home, in Fort Collins. “I believe that just by cooking at home, people can improve their health without having to think about it much further,” she shared.
On her website, bring nutritionhome.com, Larson noted, “In an environment where food is abundant, portion sizes are enlarged, and many foods are hyper-processed and loaded with excess sugar and salt, making more food at home is becoming increasingly important. Preparing food at home allows for complete control of the quality of ingredients, amounts of added sugar, salt and fat, and portion size while still being able to enjoy special and favorite foods.”
Larson noted that by using certain spices, one can reduce the amount of salt and sugar and still have great flavor.
The unique spices pulled Bobbie Bonk to sign up for the class. “I like to try new things,” said Bonk, “especially spices. Cumin, cardamom and turmeric were already on my shelf, but I’ve enjoyed trying new ones.”
Spices played a central role in the evening’s menu, especially in chana masala, a colorful, aromatic dish popular in India and Pakistan. Made with chickpeas, the recipe featured a variety of spices, including coriander, cumin, turmeric, cinnamon, ginger and garam masala (a “hot” mixture of spices), many of which have been shown to have health benefits.
Some of the spices, including turmeric, have anti -inflammatory properties. Research has shown that ginger may reduce nausea, and cinnamon can help with blood sugar management. The central ingredient, chickpeas, is a good source of fiber, folate, protein and iron, Larson said.
Although a few of the women admitted to not liking collard greens, they found Larson’s preparation of them enjoyable.
Larson stressed that, “Variety is important in terms of a healthy overall diet. The Mediterranean diet has been proven to have health benefits. It is a diet which includes olive oils, beans, fish, nuts and seeds, whole grains, but is low in red meats and processed meats, as well as sugary desserts. Anytime someone asks me what style I recommend, it would be Mediterranean.”
By offering these classes, Larson hopes to help people feel more comfortable making a variety of ethnic cuisines at home.
The next class will be held at 6-7:15 p.m. on August 30 at Pathways Hospice. The theme will be Harvest Party and will focus on how to cook with things from a farmers market. The cost is $10.
For more information, call 970-810-6633.
