Here's to Your Health Cooking Classes
Cooking and eating healthy the Mediterranean way

Class fees
Class dates New dates for 2010!
Print this form to register

Chef/Owner Shaw Rabadi attributes his love of food and cooking to the inspiration, his grandparents gave him in growing and farming fresh Mediterranean herbs, fruits, vegetables, lamb as well as Olive Oil. He also attributes his inspiration to his mother, who  labored to feed twelve siblings daily. He is the owner and executive chef of BFS Restaurant and Catering, the only authentic Mediterranean cuisine in the Capital Area.

My philosophy in cooking is simply "back to basics." My view of cooking as it should be done for the love of it, love of sharing, to be fun and easy ! I subscribe to the notion that the cooking choices that we should have & use, should be healthy & delicious.

The ultimate goal is to provide these cooking lessons in an intimate, comfortable, and informative setting. The sessions are designed for small groups of 10 to 12 participants.

My objective is to offer you ways and methods to understand what you are doing while cooking, why you should be cooking this way, and how to be efficent while cooking in the kitchen. We want to offer you the "basics N’ more" so you can be free to use this knowledge to learn, apply, create, and explore more fun with food !

The Cooking Classes will help you to become confident in your cooking skills and around the kitchen. The classes comprise of one set of three classes. Offered on Monday evenings [6:00pm-8:30pm]. Each class is made up of three parts: The first hour is devoted to basic information on the Mediterranean food, the skills needed, and the fundementals of Mediterranean spices and herbs used for that session. The second hour focuses on prepartion skills, cooking skills, and finishing this session’s menu. The last half hour, is the completion of the cooking session and the enjoyment of the meal, followed by an open discussion; where you are free and encouraged to ask questions, plan for the following lessons, and make suggestions.

Program Costs: $45 for an individual class. Pay only $130 for the three classes if paid in advance of each scheduled set. Additional discount for repeat participants is also available (contact us for details).

View upcoming class dates

The Mediterranean Cuisine

The one thing that we want to talk about is the traditional, Mediterranean cuisine as represented in our menu. These menu items not only are prepared to taste great but they are also heart friendly. It is has been documented that regular consumption of this way of cooking, will decrease the risk of heart disease. In general the traditional Mediterranean cuisine emphasizes:

• Multiple courses shared in a relaxed atmostphere with family and friends
• The freshest ingridents, minimally refined and processed
• Generous portions of vegetables sauteed in magnificent oil of the olive.
• The use of Omega-3 fats from multiple sources including walnuts, almonds, and in a select varity of fish[Salmon & Tuna]
• Lean cuts of meat and poultry                                                                       
• Whole grain breads, legums, and of course pasta                                         

The Center of Preventive and Medicine and Cadiovascular Health of Prime Care Physicians (P.L.L.C.) has teamed up with B.F.S. Restaurant to develop a wide range of menu choices which taste great,  are easy to prepare, and are especially great for your heart. B.F.S. Restaurant’s Heart Healthy Menu is composed of many great entrees which promote the higest dietary standard of heart health (see menu attached). For more information on the Heart Healthy Restaurant Program we encourage you to visit the program section of our website at www.Centerforpreventivemedicine.com for more details.

As noted above, here is how I see it. Our Heart Healthy Cooking and Eating Healthy:

Is not a diet
Is not a weight loss program                                      
Is a way of life
Is a life style
Is a life changing experience

However,

It is about knowing your food and what to look for
It is a full understanding of the differences in food
It is about making the right choices for you and your heart

In addition, this cuisine is:

Rich in Omega-3 Fatty Acids, lower in Sodium and  lower in Saturated Fats
Naturally allows you to avoid the foods that are bad for you
Inherently rich in nutrients, antioxidents, Vitamin E, Olive oil, Fiber and Omega-3

Our Lessons will encompass the following areas of interest :

Salad Affair…How lovely ? Sassy Salads
Beyond Tofu …Vegetarian cooking at its best
Go Fish…Cooking with Fish, Salmon and selected Seafood            
Poultry Passions…Cooking perfectly with poultry
Red, White and Veal…Meats N more, Whats the story ?
Soups are On…Satisfying, comforting, delicious and healthy
The big S Factor…Starches, Sauces, Herbs and Seasonings
On the Side please…Sides N more
Light Fair…Sandwiches, Pizza Snacks and…
Sweet Tooth… Snacks, Sweets and your favorite Cheats
Eating Out… WHAT TO DO ?
Home Bound…Habits, Methods and fun stuff
TIPS…TIPS and MORE :   HOW TO Improve Skills, Timing Issues, Planning etc. HOW NOT TO... And Much More………………Enjoy !!

Your Host : Shaw H. Rabadi 

Cooking Classes Dates, Assignments and Schedule

Here’s To Your Health…Cooking and Eating the Mediterranean Way

The following is the assignments for the scheduled classes. The classes are one session per month as listed below. Please Note: A session is three classes on Mondays only (a total of three classes per session.) Each class is from 6:00-8:30 pm.

February 8, 15, 22
March 8, 15, 22
April 5, 12, 19
May 10, 17, 24
June 14, 21, 28

You should sign up for three classes at time. Each session offers different menus for each class. Menu selections are normally not repeated on the following monday. Variations may be introduced. Class size is limited. Please review and confirm your preferred set of classes you wish to attend and register only with confirmed payment (check, credit card or cash). We should have your confirmed registration to any session as soon as possible and at least one week in advance.

Please mail this form with your payment or call 518-452-6342 to confirm the above dates and to register. Thank you for your interest.

Heart Healthy Menu Selections
* vegetarian

* Chick Pea Dip (Hummus-bi-Tahini)
Chick peas pureed with Tahini, lemon juice and garlic and sprinkled with a touch of olive oil

* Lebanese Mini Maza
Servings of hummus, babaghanooj, Taboleh, chickpea and cucumber tomato salads over a bed of greens

* Roasted Eggplant Dip (Babaghanooj)
Roasted eggplant puree with Tahini, lemon juice, garlic and sprinkled with a touch of olive oil

*Taboleh Boat (Taboleh-bi-Banadorah)
Taboleh salad (Bulgur wheat, tomato, parsley & mint) on a bed of Romaine leaf garnished with red Onions & Greek olives

* Greek Salad (Salata Yonanni)
Tossed salad topped with feta cheese, red onions, red peppers, artichoke hearts, Peppercini and calamata olives and our own croutons and Greek dressing

* Fattoush Salad (Salata Fattoush)
Mixed greens topped with diced tomato, cucumber, lemons, peppers, scallions, red onions, mint, toasted pita chips and drizzled with our special olive oil and lemon dressing. MMM !!! nothing like

* Lebanese Salad (Salata Lebnaneah)
Mixed greens topped w/ cucumber tomato vinaigrette salad, sprinkled w/ chick peas & toasted pita

Roasted Zaatar Chicken (Dajaj -Mohammara)
Chicken breasts smothered with a zesty Zaatar spice and ground mustard roasted to perfection and served with roasted garlic new potatoes and vegetable Du-jour

Moroccan Chicken (Dejaj-bil-Zaitun)
Chicken breast marinated in Mediterranean herbs and spices, baked with onions, fresh lemon and olives, served with steamed couscous & glazed Moroccan carrots

Grilled Swordfish
Fresh swordfish steak marinated in olive oil, lemon juice, garlic & spices and grilled and served with our special Tahini Sauce. Served with Basmati Rice and vegetable Du-Jour

Blackened Tuna Steak
Pan seared tuna steak smothered with Cajun spices and topped with roasted red pepper Sauce, served with roasted garlic New Potatoes and vegetable Du-Jour

Roasted Herbed Salmon
Fresh herbed roasted Salmon filet with Three jumbo shrimp topped with creamy seafood wine sauce, served over a bed of fresh tricolor tortellini and vegetable Du-Jour

Pasta Sauté ala Pomodoro
Ziti Penne topped w/sun dried and fresh tomatoes, roasted red peppers & capers sauté in fresh garlic and olive oil

Vegetarian Du Jour
Lentils Sauté, vegetable & spinach korma prepared with Mediterranean Spices, garnished with Imported Feta, served with basmati rice pilaf and roasted red pepper Hummus

Wraps And Sandwiches
Choose from Our Roasted Turkey, Deluxe Ham and Chicken Breast, or lentil sauté or spinach korma and Greek Salad Wraps All Make for great choices, delicious and healthy eating