Indulging in soul food is a staple of Black culture, but what we love to eat can come back to bite us. Join Dr. Mercedes and Chef Phil from Five Loaves and Two Fish Healthy Teaching Kitchen in a guided cooking demo to craft a soulful, nutritious meal with healthy alternatives to our soul food favorites. They will focus on how women of color can stay as healthy as possible by dispelling myths about our favorite foods and discuss ways to manage stresses associated with diagnosis and treatment that can cause overeating.

1. Five Loaves & Two Fish
Healthy Teaching Kitchen

2. We Are a Teaching Kitchen Led By A
Pharmacist & Culinary Chef
A native of New York City,
Mercedes is a clinical
pharmacist, specializing in
public health (NCDs) and
lifestyle coach with the CDC
National Diabetes Prevention
Program.
A native of Barbados, Phil
gained his experience by
working in the company of
internationally recognized 5-
star hotels and resorts.
Source: Healthy Kitchens, Healthy Lives
Five Loaves & Two Fish Healthy Teaching Kitchen (www.52HTK.com)
Inspired by Harvard and Culinary Institute of America’s ‘Healthy Kitchens, Healthy Lives’ Conference Attendance:

3. We Offer Services for Everyone’s Needs
Five Loaves & Two Fish Healthy Teaching Kitchen (www.52HTK.com)

4. Soul food is a staple in Black Culture,
however there are healthy alternatives.
We will highlight the benefits of eating a
colorful plate
Five Loaves & Two Fish Healthy Teaching Kitchen (www.52HTK.com)

5. Five Loaves & Two Fish Healthy Teaching Kitchen (www.52HTK.com)

6. Five Loaves & Two Fish Healthy Teaching Kitchen (www.52HTK.com)

7. The right '5-a-day' mix of fruits and vegetables can boost longevity. Eating two
servings of fruit and three servings of vegetables every day is the right mix.
Five Loaves & Two Fish Healthy Teaching Kitchen (www.52HTK.com)

8. Plant Powered
Eating the rainbow
involves eating fruits
and vegetables of
different colors every
day.
Focus on eating a
variety of colors to
increase your intake
of different nutrients
to benefit your
health.
Five Loaves & Two Fish Healthy Teaching Kitchen (www.52HTK.com)

9. SPICED LENTIL STEW
• In a large sauce pan, add in celery and onions and
sauté until onions are softened.
• Add bell pepper, carrot, garlic and ginger.
• Sauté until fragrant then add spice mix except bay
leaves.
• Continuously mix spices around for a minute or until
fragrant.
• Add in lentils and tomato paste.
• Stir together then add in vegetable broth.
• Bring mixture to a boil then add bay leaves.
• Reduce to a simmer and cover.
• Allow to cook for 25-30 minutes or until lentils are
tender, cooked through and thickened.
• Remove from heat and stir before serving.
• Serve and enjoy!
• 1 cup green lentils
• 1 bell pepper, diced
• 1 stalk celery, chopped
• ½ medium yellow onion,
diced
• one 15-ounce can of
tomato paste
• 2 teaspoons paprika
• 1 teaspoon fresh ground
ginger
• 4 cloves garlic, minced
• 2 teaspoons dried basil
• ¼ teaspoon oregano
• 2 bay leaves
• 2 teaspoon sugar
(optional)
• 1 carrot, small diced
• 3 cups low-sodium
vegetable broth
• 2 tablespoons of olive oil
or
• your choice oil
• ¼ teaspoon salt
• ¼ teaspoon black pepper
INGREDIENTS
Five Loaves & Two Fish Healthy Teaching Kitchen (www.52HTK.com)
DIRECTIONS

10. Five Loaves & Two Fish Healthy Teaching Kitchen (www.52HTK.com)
• Mix all ingredients except for the oil in a bowl with a
spoon.
• Scoop out about ¼ cup mixture* and flatten roughly to
the size of your palm.
• Tip: To prevent the mix from sticking make sure hands
are slightly wet.
• Heat 1 tablespoon oil and cook rissoles in batches of 5
to 6 in a large pan 3 to 4 minutes each side until golden
or until internal is 165 degrees °F (Fahrenheit).
• Transfer to a rack set over a tray and keep warm in a
low temperature oven while you keep cooking.
• 5. Serve and enjoy with your favorite condiment.
• *If your mixture is too loose add 1 tablespoon extra of
breadcrumb at a time until desired consistency.
DIRECTIONS
• 1 cup green lentils
• 1 bell pepper, diced
• 1 stalk celery, chopped
• ½ medium yellow onion,
diced
• one 15-ounce can of
tomato paste
• 2 teaspoons paprika
• 1 teaspoon fresh ground
ginger
• 4 cloves garlic, minced
• 2 teaspoons dried basil
• ¼ teaspoon oregano
• 2 bay leaves
• 2 teaspoon sugar
(optional)
• 1 carrot, small diced
• 3 cups low-sodium
vegetable broth
• 2 tablespoons of olive oil
or
• your choice oil
• ¼ teaspoon salt
• ¼ teaspoon black
pepper
INGREDIENTS
CHICKEN RISSOLE

11. “19 And he directed the people to sit down on the grass. Taking the five loaves and the two fish and looking up to heaven, he gave thanks and broke the loaves. Then
he gave them to the disciples, and the disciples gave them to the people. 20
They all ate and were satisfied, and the disciples picked up twelve basketfuls of broken
pieces that were left over.”
Matthew 14:19-20 NIV
Thank You!
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