This program is being offered virtually through Zoom. In order to participate and receive the Zoom link, you must register here or by emailing carla@smithcenter.org

with Chef Kara Garrett

Join Chef Kara for a fun morning of virtual cooking where she will demonstrate and guide you through making a delicious sweet soup that’s packed full of vitamins. Together we will make a ginger-infused cantaloupe soup with a crunchy quinoa nut topping. The soup highlights the beautiful fruit coming into season and the protein-packed topping also makes an excellent snack or granola substitute.

Chef Kara will guide you step-by-step in preparing this simple meal and answer any questions you have on ingredients or cooking techniques. Most importantly, we will join together to enjoy our brunch and discuss our kitchen challenges and successes.

This is an interactive class and you are welcome to simply watch for new ideas or to choose which of the items you would like to prepare along with Chef Kara.

Menu Items:

• Ginger-Spiced Cantaloupe Soup
• Crunchy Quinoa-Nut Topping

Note: Both recipes are easy to adjust to as many or as few servings as needed. See recipes for quantity adjustments. If you plan to cook-along, please have all ingredients and supplies out and ready to use before joining the class. Contact Chef Kara prior to class for any questions regarding ingredient or equipment substitutions.

Ginger-Spiced Cantaloupe Soup Ingredients:

• 1 cantaloupe
• 1 inch piece fresh ginger root
• 1 lemon
• Fresh basil or mint leaves
• Plain yogurt (sub coconut milk for vegan)
• Honey or agave (optional)

Crunchy Quinoa-Nut Topping Ingredients:

• 1 cup quinoa
• Unrefined coconut oil (other oils work here but the coconut flavor is delicious here)
• Maple syrup, honey or agave
• 1/2 cup nuts (any nut works here – hazelnuts, almonds or brazil nuts are especially tasty)
• Salt
• Cardamom pods (optional)

Kitchen Supplies:

• Blender or food processor
• Cutting board & knife
• Measuring cups & measuring spoons
• Small baking sheet
• Heavy bottomed pot (such as a cast iron skillet or dutch oven, something that holds heat evenly)

About Chef Kara Garrett

Kara is a health-supportive chef based in Washington, DC. Following her breast cancer diagnosis in 2013, she embraced the challenge of finding a balance between her foodie lifestyle and eating well with cancer. She has adopted a flexible diet plan that focuses on plant-based, sustainable whole foods, but does not restrict indulgences of things she loves. She is passionate about working with others to encourage healthier food choices that energize the body and the soul.

Kara graduated in August 2017 from the Chef Training Program at Natural Gourmet Institute in NYC and spent one month as the sous chef at The Ananda Ashram Yoga Society of New York in Monroe, NY. She is currently enrolled in the Developing Healthy Communities: Nutrition, Behavior, and Physical Activity graduate program at Tufts University Friedman School of Nutrition Science and Policy.