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Native Health Cooking Class 2016


       The next Native Health cooking class will be held at the Colorado Springs Indian Center on 1 October 2016 from 11:30 am to 4:00 pm. This is an opportunity for young native youth, their family, and all members of the Colorado Springs Indian Center to gather for a health oriented cooking class. No fee or supplies required. Jim Bear Running Montoya and Carol Littlebird will be assisting in the classes.

Please RSVP email to juliana.hernandez@coloradocollege.edu.

The next two classes will be held on

1 October 2016 11:30 am to 4:00 pm
15 October 2016 - 11:30 am to 4:00 pm


       All recipe information provided by Juliana Hernandez.

Wild Rice

What You Need:
Wild Rice

1. 3 Cups of water per 1 cup of wild rice
2. Cook for 50-60 minutes

Healthy facts about wild rice:
       Because of its high fiber content wild rice keeps your digestion smooth and helps lower cholesterol. Wild rice is a good source of essential minerals such as phosphorus, zinc and folate, which give you energy and nurture your bones. Vitamins A, C and E are essential for overall health and immunity.

Baked Summer Squash

What You Need:
1-2 Summer Squash
Olive Oil
Fresh parsley
Cayenne pepper

1. Preheat oven to 350 degrees.
2. Chop your squash into large, chunky slices about 1/2 to 3/4 inch thickness
3. Coat baking sheet lightly with olive oil.
4. Line up your squash slices. Don't worry about leaving any space between them. They will cook fine together.
5. Add light coat of olive oil over the top of the squash.
6. Sprinkle the spices of your choice. Some Recommendations: pepper, fresh parsley, or cayenne pepper.
7. Bake for 30-45 minutes, or untill a light golden color to them, and you can easily push a fork through them.

Healthy facts about summer squash:
       Summer squash is a rich source of Vitamin A and C, magnesium, fiber, folate, and potassium. It is also high in manganese, a mineral that helps the body process fats, carbohydrates, and glucose.

Bison Meatballs

What You Need:
Ground Bison Meat
Red Onion
1 egg
Olive oil
Garlic powder
Fat-free feta

1. Preheat oven to 375 degrees.
2. Dice up red onion
3. Chop Basil leaves and parsley.
4. Crack 1 egg
5. Put all contents in bowl
6. Mix in Bison ground meat and contents together
7. Add pepper and garlic powder for flavor
8. Start creating small Bison meatballs
9. Put meatballs on baking sheet with olive oil
10. Last, cook on one side for 10 minutes and flip for 15 minutes

Why is Bison meat healthy?
       Grass-fed Bison provides nutrient dense, low fat, low cholesterol meat with as many Omega-3s per serving as salmon, and three to six times the amount of omega-3s as grain fed animals. It contains the highest known levels of the fat-blocker and anti-carcinogen, CLA (Conjugated linolaic acid).

Red Cabbage Slaw

What You Need:
1 head of red cabbage
Green onions
Fresh parsley
Sunflower seeds
Apple cider vinegar

1. Shred Cabbage
2. Shred Carrots
3. Chop green onions, parsley, dill
4. Add sunflower seeds
5. Add apple cider vinegar to taste
6. Add honey to taste
7. Ready to eat!

Health benifits of red cabbage:
       One cup of chopped red cabbage has 28 calories, .1 gram of fat and 1 gram of protein. You'll get 2 grams of dietary fiber, which is 5 percent of the recommended daily intake for men and 8 percent for women.

Colorado Springs Indian Center

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