Mt. Gilead hosts Right Bite cooking school

Published 12:01 am Wednesday, April 20, 2016

It takes the right bite to get you on the right track.

Eight Escambia County participants recently completed the Right Bite Diabetes Cooking School held at Mt. Gillead Missionary Baptist Church in Freemanville.

The Right Bite Diabetes Cooking School was designed to show people how to enjoy preparing and eating healthy food. Through hands-on experiences, the group learned to prepare delicious meals and snacks to help control and prevent diabetes and other chronic diseases. They were a great group to watch in action.

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The series covered information on portion control; reading labels; uses of sweeteners; carbohydrates, controlling high blood pressure; selecting healthier food at the store; and preparing recipes lower in fat, cholesterol, sugar and sodium. The group was receptive and showed great enthusiasm during the six-week cooking school. A comment that stands out in my mind was from the Rev. Robert Davis, who said, “my wife and I found the class very helpful. We are already using some of the recipes. We are looking forward to enrolling in another class!”

Each participant was presented a certificate of completion at the end of the six-week program. The Right Bite Diabetes Cooking School was sponsored by the Alabama Cooperative Extension System – Escambia County Office. If you are interested in learning more about The Right Bite Diabetes Cooking School call the office at (251) 867-7760.

Bertha Lawson enjoyed the Lemon Chicken recipe so much, she plans to prepare it for her nieces for Mother’s Day. Below is the recipe and other nutritious recipes from the class:

Lemon Chicken


4- 4-ounce skinless, boneless chicken breasts

½ teaspoon Lemon Pepper Seasoning

1 tablespoon olive oil

4 green onions, sliced

8 ounces sliced fresh mushrooms

2 tablespoons lemon juice


1. Sprinkle chicken evenly with lemon pepper.

2. In medium non-stick skillet, sauté the onion, mushrooms and chicken. Cover and cook 5 minutes.

3. Turn chicken and add lemon juice.

4. Cover and reduce heat to low. Cook 5 minutes longer until chicken is done (internal temperature 170 degrees).

Makes four servings. Calories: 174 Carbohydrates: 4 grams. Fat: 5 grams. Protein: 28 grams. Sodium: 79 milligrams Fiber: 1 gram. Cholesterol: 66 milligrams. Exchanges: four very lean meats, one vegetable.


Fruity Spinach-

Strawberry Salad


1 big bag raw spinach and kale mix

1 pint fresh strawberries, hulled and sliced

1 sweet onion, sliced thin

½ cup light mayonnaise

2 tablespoons balsamic vinegar or

¼ cup non-fat milk OR use purchased bottled dressing of your choice (optional)

2 tablespoons poppy seeds (optional)

1/3 cup granulated artificial sweetener


1. In large salad bowl, combine spinach, kale, strawberries and onion.

2. In jar with tight lid, mix the remaining ingredients. Shake well and pour over salad. Toss to coat evenly.

Makes six servings. Calories: 102. Carbohydrates: 13 grams. Fat: 6 grams. Protein: 2 grams. Sodium: 137 milligrams. Fiber: 2 grams. Cholesterol: 7 milligrams. Exchanges: one fruit, one fat.


Rosemary Roasted

Potatoes (FL)


2 pounds red-skinned new potatoes

1 tablespoon garlic, minced

3 tablespoons olive oil

1 tablespoon fresh rosemary, chopped

1 teaspoon paprika

Salt and freshly ground black pepper to taste


Cut potatoes in half. Combine remaining ingredients and toss with potatoes until evenly coated. Spread potatoes on a baking sheet and roast in a 425-degree oven for 25 minutes or until potatoes are soft to the touch and golden brown.


Fruit Salsa with

Cinnamon Crisps


4 (7.5 inch) whole wheat flour tortillas

Vegetable cooking spray

1 1/4 teaspoons ground cinnamon, divided

2 tablespoons granular artificial sweetener

1/4 cup fresh lemon juice

1/4 cup granular artificial sweetener

1/4 teaspoon nutmeg (optional)

1 1/2 cups fresh strawberries, chopped

1/2 of a fresh pineapple, peeled and chopped

1 apple, chopped

2 kiwifruit, peeled and chopped

6 ounces pineapple juice


1. Cut each tortilla into eights. Arrange pieces on a baking sheet. Lightly coat tortilla with cooking spray. Combine 3/ 4 teaspoon cinnamon and 2 tablespoons artificial sweetener. Sprinkle over tortilla chips. Set aside.

2. Stir together lemon juice, 1/4 cup artificial sweetener, nutmeg, and 1/2 teaspoon cinnamon.

3. Cut up fresh pineapple. Chop kiwi and strawberries and add to mixture. Toss fruit coating evenly.

4. Bake tortilla crisps at 350° for 6 to 8 minutes or until lightly browned.

5. While tortillas are browning, use apple corer and cut apple into eights. Place apple sections in pineapple juice. Chop apple sections and add to mixture.

6. Serve tortilla crisps with fruit salsa. 8 servings.

Calories: 116. Carbohydrates: 26 grams. Fat: 2 grams. Protein: 2 grams. Sodium: 88 milligrams. Fiber: 3 grams. Cholesterol: 0 milligrams.

Exchanges: one fruit, a half starch


Iced Apple Tea


1 tub Crystal Light Low calorie Iced Tea Mix

6 cups cold water

2 cups cold apple juice

1. Place drink mix in pitcher.

2. Add water and apple juice.

3. Serve iced.

8, 1-cup servings

Calories: 30. Carbohydrates: 8 grams. Fat: 0 grams. Protein: 0 grams. Sodium: 10 milligrams. Fiber: 0 grams. Cholesterol: 0 milligrams.

Exchanges: half fruit.


The Alabama Cooperative Extension System (Alabama A&M and Auburn Universities) in cooperation with the U.S. Department of Agriculture is an equal opportunity educator and employer.