Plant Proteins Cooking Class

Do you want to decrease the meat in your weekly menu? Are you wondering where to get protein without eating meat? This class is designed to educate and empower you to cook protein-rich, plant-based meals for breakfast, lunch and dinner. Build your confidence and increase your repertoire of vegetarian/vegan recipes in this delicious, educational class!


Plant Based Proteins

Traditional Hummus and Flavour Variations

Making your own hummus is easy.  Starting from dried chickpeas instead of canned increases the nutrition, the taste and helps you save money!

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  • 2 cups chickpeas, soaked, cooked and drained
  • 1/3 cup tahini
  • 2 Tbsp olive oil
  • 1/3 cup parsley
  • 2 Tbsp lemon juice
  • salt to taste
  • 1-2 garlic cloves, minced
recipe by STIR Cooking School


Add all ingredients to food processor, process until smooth. Add small amounts of water if needed to puree well. Adjust seasoning and lemon juice level and adjust if necessary.


• Pesto

• Sundried Tomatoes and Oregano

• Cooked Beets (on its own or with dill)

• Roasted Sweet Potato

• Roasted Red Peppers

• Caramelized Onions

• Curry Spices and Cooked Carrots

• Spicy Chipotle and Cilantro (swap out lemon juice for lime juice)



MEZE (Mezze)

There are many spellings of this word as it appears in Persian, Turkish, Serbian, Albanian, Armenian, Lebanese and endless other cultures.

Historically Meze refers to cuisines in the Ottoman Empire originating in Persia meaning to taste/snack.

Every country has different traditional foods that are included on the Meze platter or sharing table.

In Lebanon and Cyprus the meze is often a meal. Groups of dishes arrive at the table 4 or 5 at a time. Reflecting the season, the pattern is usually olives, tahini, salad and yogurt, followed by veggie and egg dishes. Next are the small meat and fish dishes with their accompaniments.

The larger dishes that follow include whole fish, meat and stews.

When snails or certain veggies are in season, they will be featured.

With the volume of food being served, the idea is to eat slowly, socialize and share. The Meze is not a rushed affair but rather a forum to gather and debrief about the day, exchange stories and relax.

Alcohol served with the Meze is traditionally distilled drinks including raki, arak, and ouzo. Beer, wine and spirits are also paired with the meze platters.

Meze is a great way to entertain! Have friends bring different contributions to the Meze platters. Buy some Turkish or Persian unleavened bread, chill beer and wine and you are all set for an evening of socializing and tasting  “Lebanese style”.

We can’t wait to share our Meze building class with you! We will be featuring meze with spiced olives, hummus, baba ganoush, feta, chicken skewers, labneh, lentil salad, falafels and more!

Join us April 10th 6-9pm, Lucky’s Liquor Gourmet mezzanine Kitchen Country Club Mall.

Lebanese Mezze Feast Cooking Class

Garam Masala Recipe

Garam Masala is a combination of spices.  Garam means hot, masala means mixture. The hot refers not to its spicy quality but to the warming effect the spices have.

Garam Masala Recipe
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  • 3 Tbsp coriander seeds
  • 3 Tbsp cumin seeds
  • 4 tsp black peppercorns
  • 1 Tbsp green cardamom pods
  • 3 star anise pods
  • 2 tsp cloves
  • 2 cinnamon sticks, crushed
  • 2 bay leaves, crushed
recipe by STIR Cooking School


Toast the spices in a frying pan until fragrant.

Cool. Grind spices in a coffee mill(used for spices only) or high speed food processor.

Store in an air tight container for up to 4-5 months.


Sun-dried Tomato Jam on Goat Cheese Crostini

Easy tasty Recipe for entertaining!


Sun-dried Tomato Jam on Goat Cheese Crostini
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  • 1 8 ounce jar sun-dried tomatoes, in oil, drained chopped, reserve oil
  • ½ onion, thinly sliced
  • 1 clove garlic
  • 2 Tbsp. sugar
  • ¼ cup red wine vinegar
  • 1 cup water
  • ½ cup veg or chicken broth
  • 1 tsp. chopped fresh thyme
  • ½ tsp. unrefined salt
  • ½ tsp. ground black pepper
  • Crostini
  • 1 baguette, cut in ¾ in.slices
  • ¼ cup olive oil
  • freshly ground pepper
  • 5 ounces goat cheese, room temp.
  • 2 tsp. chopped fresh thyme leaves
recipe by STIR Cooking School


In a medium sauce pan over med heat ,brown onions with olive oil, sun-dried tomatoes,1 Tbsp reserved oil, and garlic, 5-7 minutes.

Add sugar, vinegar, water, broth, thyme, salt and pepper. Bring to a boil and simmer covered for 30 min. Remove lid and simmer 5-10 more min. until mixture is jam consistency.

Pre-heat oven to 400F.Line a baking sheet with parchment. Brush baguette on each side with olive oil, sprinkle with salt and pepper and toast lightly, approx. 8 min.

Mix goat cheese with thyme and spread on crostini, top with tomato jam.

Serve on a platter with thyme garnish.




Healthy foods to help fend off the Season of Sniffles!

Let’s face it, there are a lot of things worse than that dreaded tickle at the back of your throat and the accompanying watery eyes and runny nose.  However, seasonal colds and bugs are unpleasant and no one wants to have one or spread the dreaded condition to friends and family!


Here are a few of the immune busting foods that can help fend off those nasty germs…

1) Salmon

Dietary Vitamin D offers some protection from upper respiratory infections like cold and flu. Fresh or canned salmon is a reliable source of Vitamin D; add salmon to sandwiches, soups, tacos, pastas.


2)  Kefir

Ramping up the pro-biotics is another good way to ward off the bugs. Friendly gut critters found in fermented foods can lessen the risk of the sniffles and symptoms.


3)Pumpkin Seeds

These little powerful seeds are chock full of zinc, magnesium and iron. Keeping your protein up and adding zinc can lessen the duration of the cold.



Forget the orange juice, this delicious southern fruit offers an entire day’s worth of vitamin C.  A regular source of Vitamin C keeps immunity in top shape.


5)Barley and Oats

Called Beta-glucan, the soluble fiber in these amazing grains can rev up your immune system and shorten the duration of symptoms.


Want to learn more about Immune boosting foods and drinks?

Come to our Immunity Foods Class Thursday, January 25th, Pomme, 7-9pm.

You can register on the STIR website.