By: Pamela Stern
Starrett Judo Club’s Coach Legros’ holds nutrition/cooking lessons every Tuesday from his home kitchen via Zoom. These lessons started during Covid with the intentions of teaching everyone how to eat healthy and make simple meals. These lessons have cultivated into a “show” every week. Coach Legros emails attendees a list of the ingredients that will be necessary for the class in advance along with preparations to be done, before the lesson like slicing or cutting up the various vegetables or other ingredients which makes it easier and makes the lessons go much smoother.
With his humor he makes these lessons educational and fun. In the last two installments he has taught attendees how to make Broccolini and Butternut Squash with Linguini and in the recent lesson Steel Cut Rolled Oats. Both of these lessons have different nutritional factors and incorporate ingredients which have value to fuel your body.
On Tuesday night, Coach Legros taught attendees how to make Steel Cut Rolled Oats. This is a simple dish to make that is loaded with nutritional value. The ingredients for this are:
- Steel cut oats or Rolled oats
- Almond milk – unsweetened
- Maple syrup
- Peanut butter or any nut butter with no oil or salt
The prep work for this lesson was just to wash the apple and cut it into tiny bite sizes. Legros explained that you will use three cups of water for every cup of oats that you are preparing. He put his water into the pot and put his oats into the same pot and told everyone to stir it. While his oats were in the pot on the stove, he puts the remaining oats away. Legros explains that he cleans up while he is cooking so that he does not have to do it later. It makes it a lot of sense. While the oats are cooking he explains the difference between carbohydrates, sugar, and salt.
He says hat you should put a little cinnamon on your food when you are eating starchy food. He then directs everyone to “Stir your Oats” then he takes the nutmeg and pours two spoonfuls into the pot with the oats, and does the does with the cinnamon. He stirs it and covers the pot. He then takes the Almond Milk (unsweetened) and shakes it and pours it into the oats and stirs the oats. He explains that using a lemon will give it flavor, and washes the lemon and the grates it and while he grates it he counts, 1-2-3-4 and then he takes what he grated and puts it into the oats and stirs the oats.
He then takes a banana and peels it and takes half of it and cuts it and puts it into the pot with the oats and explains that it will melt into the oats. He then opens the peanut butter and takes one tablespoon of the peanut butter and takes a knife to “level” it out on the spoon and puts in to the oats and stirs it. He then puts the apples into the oatmeal and stirs it, and puts the blueberries in and stirs it. He explains that you can put the oatmeal into q little bowl and put a little maple syrup on the top.
Voila! The Steel Cut Rolled Oats has been created!
Screenshots by: Pamela Stern, Photo by: Jetaun Washington