Compass Family Advisory Committee presents: ‘How to Make the Most of Your Food Bag’

Last week, Family Advisory Committee alumni and professional chef, Jennifer Johnson, led a ‘How to Make the Most of Your Food Bag’ workshop to teach parents how to use classic ingredients from the food bags they receive at Compass to cook healthy meals at home. More than a dozen Compass parents attended, with the workshop facilitated in English and Spanish, and each parent was greeted with prepared print outs of recipes and a grocery list.

Families can often struggle to create delicious and nutritious meals with the items provided in their grocery bags, because they are not personally selecting the items. While Compass works hard to provide culturally appropriate and well-balanced bags, some families may find certain items unfamiliar. Additionally, given the stress of navigating homelessness, families often lack the time and capacity to prepare complex meals.

Donning a chef’s hat and coat and seated at a table spread with various ingredients and supplies, Jennifer taught the group how to use food bag ingredients to create a quick and easy jambalaya dish, which included teaching parents how to cut onions and prepare key ingredients. After walking everyone through the recipe, Jennifer brought out a large and delicious pan of jambalaya that she had cooked earlier that morning for everyone to enjoy. 

Jennifer also presented her list of 21 grocery essentials to the group and walked through how to incorporate the essentials into different dishes and recipes. The group had many questions for Jennifer, but she also spent time asking everyone what were their favorite recipes to cook at home, and what grocery essentials they think should be included in food bags. Parents went around the room and excitedly shared with the group some of their favorite dishes and ingredients that represent their own unique upbringings and cultures.

At the end of the workshop, each parent received a food bag to be able to bring what they learned home and try some of Jennifer’s recipes on their own.

Jennifer’s cooking class is one of two summer opportunities organized for this year’s Family Advisory Committee cohort, which wrapped up its activities in June. The opportunities are part of an effort to continue to engage the cohort in meaningful ways. While Compass staff facilitated planning meetings with Jennifer, she took the lead on planning the class itself.

We’re thankful to Jennifer for sharing her knowledge and talent with other Compass parents, and for reminding us that food is central to building and nurturing community.

Check out Jennifer’s jambalaya recipe below!

Cajun Jambalaya

Jambalaya is a savory rice dish of mixed origins that developed in Louisiana with African, Spanish, and French influences, consisting mainly of meat or seafood (or both), and vegetables mixed with rice and spices.

Ingredients:

1 tablespoon oil

1 onion, chopped 

1 green bell pepper, chopped 

1⁄2 cup chopped celery

3 garlic cloves, minced (paste also works)

2 cups  water

1  diced tomatoes, undrained 

1/2 can tomato sauce

1⁄2 teaspoon dried Italian seasoning

1 tablespoon creole seasoning 

1 cup uncooked long grain rice

2 cups of vegetable stock 

Instructions:

Step 1: Sauté the onion, bell pepper, celery, onion and garlic using 1 tablespoon of oil until soft.

Step 2: Add in the uncooked rice, chicken or vegetable stock, diced tomatoes, tomato sauce Cajun/Creole seasoning and Italian seasoning. Give everything a good stir.

Step 3: Then cook for 30 -45 minutes, being sure to stir the mixture every 5 minutes or so (to prevent burning) until the rice is tender.

Step 4: Lastly add browned protein  And cook for a final 8 minutes or so, until the shrimp is pink and opaque. Add the chicken and sausage back in. (These items are are brown by previously cooking for 8 minutes with 1 tablespoon of oil)

Jennifer’s 21 Grocery Essentials - always keep on hand

These items can all be cooked using a variation of techniques and flavors and pair well with multiple dishes throughout the day. With these key ingredients you can always make a delicious dish. 

Meat / Seafood 

• Chicken (good source of protein)

• A Ground Turkey (healthy alternative to red meat, lean protein, full of b vitamins) 

• Salmon (rich in Omega 3 supports heart health) 

• Shrimp (high in protein, low in calories)

Starches 

• Rice (It's low in fiber, fat, and calories, and can be paired with fiber-rich foods to boost a meal's nutritional profile)

• Buttertop Bread (Dammit it tastes good!)

• Potatoes (Rich in vitamin C) 

• Pasta noodles (Carbohydrates like pasta provide glucose, the crucial fuel for your brain and muscles) 

Vegetables 

• Spinach (anti inflammatory, full of vitamins A, K and good source of iron) 

• Mushroom (low calorie source of fiber, protein, and antioxidants)

• Yellow Onion (superfood) 

• Green Bell Pepper (high in iron) 

• Diced tomatoes 

Dairy and Eggs

• Eggs (no they aren’t dairy)

• Unsalted Butter (because you’ll always be seasoning your food anyway)

• Heavy Cream (multitude of uses) 

• Cheese (The Best Dietary Source for Calcium)

Fruit

• Strawberries (rich in nutrients)

Grains 

• Oatmeal (excellent source of fiber)

Pantry

• Olive Oil (Boost Heart Health) 

• Chicken Stock (rich with essential fatty acids and protein)