Category: Episodes

Episode 4 – Real Food, Real Tools.

Cooking well starts with knowing your food source and having the right tools to use it. In this episode, we explore sustainable fishing at a local wholesale seafood market, turn thresher shark into crave-worthy tacos, and a break down video for building your first kitchen. Plus, Chef Scott simplifies knife choices so you know exactly what you need to cook with confidence. Don’t miss Rachel’s tips on decoding food labels.

Local Spotlight: Cataline Offshore Products - A Wholesale Seafood Market

Local Spotlight: Jillian Fae Chef Services—budget butchery basics

In this episode’s Local Spotlight, we catch up with Chef Jillian Fae, chef & owner of Jillian Fae Chef Services, who shares one of the most budget-smart kitchen skills you can learn: breaking down a whole chicken. She walks us through a simple carving technique to turn one bird into multiple usable cuts, explains why buying whole saves money, and shows how to stretch it into a full week of meals.

Bonus: don’t toss the scraps — Jillian shows how to save bones and trimmings for a rich homemade broth that makes every dollar go further.

Adulting 101: Clean + Sanitize After Raw Chicken

Raw chicken is totally manageable — as long as you clean correctly afterward. Chef Jess shows the quick, safe way to sanitize your cutting board, tools, and workstation so you avoid cross-contamination.

You’ll learn what to wash first, what needs true sanitizing (not just soap), and how to reset your kitchen fast so it’s clean, safe, and ready for the next meal.

Kitchen Confidence: Turn Scraps Into Broth (Then Ramen!)

Kitchen confidence is about using what you’ve got — even the scraps. Chef Jess takes leftover chicken bones and trimmings, adds veggie odds-and-ends (like onion skins, carrot peels, celery tops, parsley stems), and levels it up with aromatics such as bay leaf, peppercorns, and fresh thyme. Then she lets time do the work, simmering low and slow to pull out collagen and deep flavor.

Once strained, that golden stock becomes a quick, cozy ramen bowl with fresh Asian noodles, chicken, a soft-boiled egg, soy sauce, toasted sesame oil, and green onions; all from your local Asian market. Leftover stock can be poured into freezer safe containers, and labeled and frozen for future use: cook with rice instead of water, make a delicious soup, drink it warm if you’re feeling unwell.

Eat Smart with Rachel: Build A Better Breakfast

Most of us are busy. It’s easy to run out the door with just coffee or an energy drink — maybe a banana or granola bar if we remember. But skipping breakfast (or grabbing something too small) can backfire.

Your brain needs nutrition to do its job. Without breakfast, it’s harder to concentrate, stay focused, and keep energy steady. Eating in the morning also helps prevent hitting lunch starving, overeating later, or defaulting to high-fat, high-calorie takeout. A balanced breakfast can even reduce afternoon cravings and that mid-day crash.

The key is balance: protein + carbohydrates + fiber. You’ll have more sustained energy throughout the day instead of roller coaster crashes.

Here are three quick, well-balanced breakfasts that won’t slow you down:

1) Yogurt Parfait

Layer fruit (berries, peaches, apples — whatever’s in season) with a high-protein plain yogurt or cottage cheese. Top with low-sugar granola and nuts.

Tip: Canned fruit in juice or frozen fruit (mango, pineapple, berries) works great and keeps sugar lower.

2) Savory Oatmeal

Cook plain oats in bone broth instead of water for extra protein and flavor. Add an egg on top and finish with seasonings.

Tip: Everything Bagel seasoning, chili crisp, green onions, or a drizzle of toasted sesame oil keeps it interesting.

3) Breakfast Burrito

Use a whole-grain tortilla and fill with scrambled eggs, lean breakfast sausage, cheese, and beans. Add veggies like broccoli, bell peppers, onions, or mushrooms.

Tip: Freeze a batch: wrap each burrito in parchment, then foil or plastic. To reheat, remove foil/plastic and microwave in the parchment — it steams the burrito perfectly.

Cook Smart with Chef Scott: Ramen Glow-up

Instant ramen is the culinary equivalent of a blank canvas: humble, inexpensive, and full of untapped potential. While the seasoning packets tend to be salt bombs and the noodles lack nutrition on their own, a few smart tweaks can turn that 25-cent square into a balanced, comforting bowl worthy of a chef’s signature. Here’s how to do it.

Thai-inspired: Coconut milk + lime juice + chili + cilantro

Italian twist: Broth + sautéed garlic + tomatoes + spinach + parmesan

Korean style: Gochujang + kimchi + scallions + soft egg

Vietnamese vibe: Broth with fish sauce + lime + bean sprouts + basil

In the End…

Doctoring up store-bought ramen is less about following a recipe and more about thinking like a chef: build layers of flavor, create balance, play with color and texture, and elevate the humble into the memorable. With a few thoughtful additions, that little noodle brick becomes a canvas for creativity—and a surprisingly healthy, satisfying meal.

SD Culinary Connections: Spring enrollment-date refresh

Thinking about culinary school or job training? Here are a few great local options:

Kitchens For Good

Tuition-free culinary training in San Diego for adults 18+ facing barriers to employment. Want to join the next cohort? – See if you qualify! Learn More Here!

Community College Culinary Programs:

Explore affordable culinary education at local San Diego colleges. In addition to degree programs, many offer extended and continuing education classes — some free or low-cost — so you can build skills at your own pace.

Mesa College

Train in a student-run restaurant and earn certificates or an AS degree in Culinary Arts, Baking & Pastry, or Culinary Management.

Grossmont College

Learn from instructors who are seasoned professionals — gain foundational skills through hands-on classes, field trips, and guest chef appearances.

Southwestern College

Build both cooking and baking skills through career-focused certificate and degree programs that also cover food handling, ingredient function, and kitchen teamwork.

Knowing where — and how — to buy seafood makes all the difference. In this Local Spotlight, we chat with Brittany, owner of Catalina Offshore, about how to spot quality fish, when frozen is the smarter choice, and how seasonal pricing at a wholesale market can help you save. Pro tip: follow their Instagram to see what fish is hot — and on sale — right now.

Adulting 101: First Kitchen Checklist

How-to Properly Equip Your First Kitchen for Under $200:

Setting up your first kitchen is a rite of passage. It’s also a trap—one that tempts you into buying gadgets you’ll use twice and ignore forever. The good news? You can build a genuinely functional kitchen for under $200 if you focus on versatility, durability, and resisting the siren song of novelty appliances.

This isn’t about Social Media aesthetics. It’s about cooking real food without swearing at dull knives or melting plastic spatulas.

The Philosophy: Fewer, Better, Smarter

A good starter kitchen isn’t “fully stocked.” It’s capable. Every item should do at least one job extremely well, or several jobs well enough. Skip anything with a single purpose or a Social Media following.

The Core Equipment:

One solid chef’s knife that will handle 90% of your cutting. ($20–$35)

Medium to large cutting board, plastic or wood. ($5–$15)

A 10–12 inch nonstick or carbon steel Frying Pan. ($15–$30)

2–3 quart Saucepan with Lid ($10-$25)

One big pot or dutch oven, 8 quart size is good ($15–$30)

Cooking utensils ($15–$30) Keep it tight: silicone spatula, wooden spoon, tongs, ladle(optional but helpful). Avoid giant utensil packs—half of them are useless.

One rimmed baking sheet., AKA, sheet pan ($5–$10)

Add some mixing bowls to your list if the budget allows, or use an empty pot or other container. ($10–$15)

Spend $20-40 on a set of dinnerware for 2, less of you thrift it.

Where to Save vs. Where to Spend

Spend more on: Knife, Pan, Pot with lid

Save on: Utensils, Bowls, Sheet pans

Restaurant supply stores, discount home stores, and secondhand shops are gold mines. Ugly cookware cooks just fine.

You don’t need a big budget to build a real kitchen — just smart choices. In this how-to, we show you how to set up a fully functional kitchen for $200 or less using a simple checklist of must-haves. You’ll also get practical tips for finding affordable, unique pieces at thrift stores, discount shops, IKEA, and even Dollar Tree.

Hot Tip: Skip scratched nonstick pans when shopping secondhand — damaged coatings can flake into food and lose their nonstick performance, leading to overheating. Choose smooth, intact cookware to stay safe and make your tools last longer.

Kitchen Confidence: Be Bold and Try Shark

We’re making bold fish tacos with a twist: thresher shark. Sustainably caught, safe to eat, and mild with a meaty texture, this fish is perfect for tacos and easy to cook seared or grilled. This method also works with any fish you love, giving you flexibility in the kitchen. At Catalina Offshore, thresher shark was on sale for $5.99 per pound, making it an affordable, local option that was in abundance — a great reminder that paying attention to seasonal availability and sales can help you cook high-quality meals while staying on budget.

Hot tip: * Affordable fish options near you. When searching for frozen, opt for wild caught, which they have at budget friendly grocery stores, foods for less, Walmart, Costco fish adding variety to diet, benefits of eating fish*

RECIPE:

Ingredients

1–1½ lbs thresher shark, cut into pieces (or any firm white fish)
4 tsp chili powder
1 tsp cumin
1 tsp smoked paprika
1 tsp onion powder
1 tsp garlic powder
1 tsp salt
½ tsp black pepper
2 Tbsp lime juice
3 Tbsp olive oil
Corn tortillas
Shredded cabbage slaw
Avocado for garnish
Cilantro for garnish
Hot sauce or pico de gallo

Instructions

Season fish. Mix spices, lime juice, and olive oil. Coat fish evenly.

Cook fish. Sear or grill over medium-high heat, 2–3 minutes per side, until cooked through.

Warm tortillas. Heat until soft and flexible.

Assemble tacos. Add fish to tortillas. Top with slaw, avocado, cilantro, and salsa.

Chef Tip: Make your own slaw, pre shredded bag with store bought salsa. 2-3 levels for slaw

Eat Smart With Rachel: Grocery Label Hacks

Navigating the grocery store can feel overwhelming. With so many options, it’s hard to tell which foods actually support your health. The good news? Learning how to read a nutrition label makes it easier to choose smarter snack and packaged food options—without overthinking it.

1. Start with carbohydrates

Carbohydrates are your body’s main source of energy—but not all carbs are created equal.

Fiber is a type of carbohydrate that helps keep you full, supports gut health, and promotes regular digestion. When choosing packaged foods, aim for 3 grams of fiber or more per serving.

Sugar is also a carbohydrate. Naturally occurring sugars (like those found in fruit and dairy) are fine because they come with beneficial nutrients. Limit “added sugars”, which are extra and should make up less than 10% of daily calories.

2. Choose lean or moderate protein

Protein supports muscle health and keeps you satisfied. A simple label trick: compare protein to total fat.

Lean protein: protein grams are higher than total fat grams
Moderate protein: protein grams are about equal to fat grams

Try to limit foods high in saturated fat, especially from animal sources, as too much can impact heart health.

3. Watch the sodium

Most packaged foods contain sodium, so the goal isn’t zero—it’s balance. Look for options with 300–500 mg of sodium per serving when possible.

Sodium is an electrolyte that helps regulate fluids in the body, but too much over time can affect blood pressure and heart health. The recommended daily limit is 2,300 mg, and some packaged foods exceed that in just one serving.

Pro tip: Rinsing canned foods can significantly reduce sodium.

4. Build smarter snacks

Packaged foods can be part of a balanced snack — especially when paired with fresh ingredients.

Snack Box Pairing Ideas: Carbohydrate + Protein + Fiber

Whole grain toast + peanut or almond butter + fresh fruit
Whole grain crackers + mozzarella balls + cherry tomatoes
Hummus + meat stick + baby carrots
Popcorn + nuts + dried fruit

Takeaways:

Check the ingredient list, but don’t stress. Packaged foods should make up a small part of your overall diet—there’s no replacement for cooked, whole foods. Think of packaged items as stepping stones, not staples.

There’s no such thing as “perfect food.” What matters most is your overall pattern of choices over the week and month—not one snack or one label.

Cook Smart With Chef Scott: Better Knives, Real Budgets

Buying your first chef’s knife doesn’t have to be expensive—or complicated. This is one of the rare cases where cheap doesn’t mean bad. If you know what to look for, you can get a solid, reliable knife without falling for hype or flashy marketing.

Here’s how to get the most knife for the least money.

Start with one knife (Budget goal: $20–40)

Skip the knife sets. You only need one good 8-inch chef’s knife to handle about 90% of everyday kitchen tasks—chopping vegetables, slicing meat, mincing herbs, even light butchery.

Steel matters more than brand

Don’t worry about logos. What matters is choosing steel that’s durable, easy to sharpen, and forgiving. Choose from:

High-carbon stainless steel (ideal balance)
X50/V15 (common in budget Euro knives)
AUS-8 or 1.4116 (good toughness, easy upkeep)

Skip knives labeled “Damascus” under $50—it’s not worth the $$.

Keep the blade simple

Length: 8 inches (best control + versatility)

Shape: Gentle curve (not too flat, not too tall)

Thickness: Thinner = better cutting (avoid chunky spines)

If it feels like a crowbar, pass.

Comfort beats looks

Plastic or stamped handles are fine. Wood is okay but not required. Focus on comfort and balance, not aesthetics

Pro tip: If it feels neutral in your hand, it’ll feel good for years. Whatever feels right is the one for you.

Shop smarter, not pricier

Some of the best knives come from unexpected places.

Free or almost free:

Facebook Marketplace
Buy Nothing groups
Estate sales
Craigslist “Free” section
Offer-Up

Best value for new knives:

Restaurant supply stores (online or local)
Discount retailers like Ross or HomeGoods
Clearance bins

Pro tip: Many old knives just need a $5 pro sharpening to come back to life.

Sharp beats expensive

A $25 knife + $10 sharpener will beat a dull $150 knife every time.

Minimum setup:

Pull-through sharpener (fast & cheap)
Or a basic wet stone if you’re willing to learn

Budget brands that punch above their weight

Consistently good, no-nonsense options:

Victorinox
Mercer Culinary
Tramontina
Dexter-Russell

These are workhorse knives used in commercial kitchens

What NOT to pay extra for:

Anything pushed by an “influencer”. They are NOT chefs and are usually paid to endorse.
Knife sets
Magnetic gimmicks
Fancy packaging
Celebrity endorsements

Bottom Line

If you remember just 3 rules:

Buy one 8″ chef knife
Spend $20–40 max
Keep it sharp

You’ll cook better than most people with $500 knife blocks

SD Culinary Connections: Plant the Seed for Summer Classes

Thinking about culinary school or job training? Here are a few great local options:

Community College Culinary Programs:

Mesa College

Train in a student-run restaurant and earn certificates or an AS degree in Culinary Arts, Baking & Pastry, or Culinary Management.

Grossmont College

Learn from instructors who are seasoned professionals — gain foundational skills through hands-on classes, field trips, and guest chef appearances.

Southwestern College

Build both cooking and baking skills through career-focused certificate and degree programs that also cover food handling, ingredient function, and kitchen teamwork.

Kitchens For Good

Tuition-free culinary training in San Diego for adults 18+ facing barriers to employment. Want to join the next cohort? – See if you qualify! Learn More Here!

Chef Angels alumni can request a direct referral to Kitchens For Good — email info@chefangels.org to get started.

Episode 3 – Waste Less. Ramen More.

Adulting doesn’t have to be expensive — especially in the kitchen. In this episode, we’re showing you how one whole chicken can turn into a week of meals, plus the safe, smart cleanup and scrap-to-broth tricks that make every dollar stretch further. You’ll also get quick breakfast wins from Rachel to start your day strong, and Chef Scott’s simple ways to zhuzh up a cheap ramen packet into a healthy, craveable meal. Let’s dive in.

Local Spotlight: Jillian Fae Chef Services—budget butchery basics

Bonus: don’t toss the scraps — Jillian shows how to save bones and trimmings for a rich homemade broth that makes every dollar go further.

Adulting 101: Clean + Sanitize After Raw Chicken

You’ll learn what to wash first, what needs true sanitizing (not just soap), and how to reset your kitchen fast so it’s clean, safe, and ready for the next meal.

Kitchen Confidence: Turn Scraps Into Broth (Then Ramen!)

Eat Smart with Rachel: Build A Better Breakfast

The key is balance: protein + carbohydrates + fiber. You’ll have more sustained energy throughout the day instead of roller coaster crashes.

Here are three quick, well-balanced breakfasts that won’t slow you down:

1) Yogurt Parfait

Layer fruit (berries, peaches, apples — whatever’s in season) with a high-protein plain yogurt or cottage cheese. Top with low-sugar granola and nuts.

Tip: Canned fruit in juice or frozen fruit (mango, pineapple, berries) works great and keeps sugar lower.

2) Savory Oatmeal

Cook plain oats in bone broth instead of water for extra protein and flavor. Add an egg on top and finish with seasonings.

Tip: Everything Bagel seasoning, chili crisp, green onions, or a drizzle of toasted sesame oil keeps it interesting.

3) Breakfast Burrito

Use a whole-grain tortilla and fill with scrambled eggs, lean breakfast sausage, cheese, and beans. Add veggies like broccoli, bell peppers, onions, or mushrooms.

Tip: Freeze a batch: wrap each burrito in parchment, then foil or plastic. To reheat, remove foil/plastic and microwave in the parchment — it steams the burrito perfectly.

Cook Smart with Chef Scott: Ramen Glow-up

Thai-inspired: Coconut milk + lime juice + chili + cilantro

Italian twist: Broth + sautéed garlic + tomatoes + spinach + parmesan

Korean style: Gochujang + kimchi + scallions + soft egg

Vietnamese vibe: Broth with fish sauce + lime + bean sprouts + basil

In the End…

SD Culinary Connections: Spring enrollment-date refresh

Thinking about culinary school or job training? Here are a few great local options:

Kitchens For Good

Tuition-free culinary training in San Diego for adults 18+ facing barriers to employment. Want to join the next cohort? – See if you qualify! Learn More Here!

Community College Culinary Programs:

Mesa College

Train in a student-run restaurant and earn certificates or an AS degree in Culinary Arts, Baking & Pastry, or Culinary Management.

Grossmont College

Learn from instructors who are seasoned professionals — gain foundational skills through hands-on classes, field trips, and guest chef appearances.

Southwestern College

Build both cooking and baking skills through career-focused certificate and degree programs that also cover food handling, ingredient function, and kitchen teamwork.

Episode 2 – Adulting Simplified

Adulting isn’t just about paying bills — it’s about learning how to nourish yourself with confidence. In this episode, we’re diving into the essentials of grocery shopping, mastering simple cooking skills, and using spices to elevate any dish. You’ll meet one of our favorite local purveyors, learn the 5-4-3-2-1 grocery method, and pick up pro cooking and health tips from Chef Scott and our RD Rachel. Get ready to stock your kitchen like a pro — on a budget!

Local Flavor Spotlight: Specialty Produce

Specialty Produce is a San Diego gem — a family-run company supplying restaurants, chefs, and home cooks with the freshest produce around. Their commitment to quality and community makes them the perfect partner for Chef Angels.

In this video, we take you behind the scenes for a quick tour of their local market and learn how their team connects growers with kitchens across San Diego County.

Looking for a career in food distribution or produce management? Explore job opportunities at Specialty Produce.

Adulting 101: The Easy Grocery Formula (5-4-3-2-1)

Feeling overwhelmed by grocery shopping? This easy grocery formula takes the guesswork out of filling your cart and helps you stock your kitchen with fresh, balanced options — no stress, no waste, no overspending. This simple 5-4-3-2-1 method helps you plan a week of meals with variety and nutrition in mind:

5 vegetables — your base for meals, sides, and snacks
4 fruits — for smoothies, breakfast, or healthy sweet fixes
3 proteins — think chicken, fish, tofu, or beans
2 grains or starches — like rice, pasta, or potatoes
1 sweet treat — because balance is part of adulting

It’s that simple: one list, five categories, endless healthy meal options. Master the formula, and you’ll never stare blankly at the grocery aisles again.

Spice Check: Flavor Made Simple

If salt and pepper are your comfort zone, it’s time for a glow-up. Spices are the game changers that turn “just okay” meals into “how did you make this?” moments.

Use Chef Jess’s Spice Chart to learn the flavor vibes of eight key spices — from warm garlic powder to smoky paprika — and start experimenting with new blends. Trust your taste buds: the best cooks don’t follow rules, they create them.

Kitchen Confidence: Seasoned Perfection

Want to see those spices in action? In this quick video, Chef Jess walks you through how to use spices to elevate a simple dish — and how to sear a juicy chicken breast like a pro.

Watch how spices transform everyday cooking into something crave-worthy.

Pro Tips:

Salt every layer. A little when you boil pasta, a little in the sauce, and a final pinch before you serve — salt doesn’t make food salty, it brings out flavor.
Let your spices bloom. Add them early — right after your oil hits the pan — so the heat wakes them up and releases their full aroma.
Start simple. Two spices are plenty to make something fire: try garlic + paprika on potatoes or cumin + chili powder in ground turkey.

Eat Smart with Rachel: Trust Your Gut

We often hear “trust your gut” — but your gut (and digestive system) does much more than digest food. It’s connected to your brain through the vagus nerve, and the bacteria living in your gut — your microbiome — are influenced by the foods you eat. These bacteria play a powerful role in digestion, immunity, and inflammation control.

Gut bacteria break down fibers that your body can’t digest on its own, producing butyrate, an energy source that helps keep the gut barrier strong and supports your immune system.

To keep your microbiome healthy, eat a mix of:

Probiotics: live bacteria in fermented foods like yogurt, kefir, kimchi, tempeh, and sauerkraut.
Prebiotics (even more important): fibers that feed good bacteria, found in beans, oats and other whole grains, nuts, seeds, and fruits and veggies such as banana, apple, avocado, broccoli, and asparagus.

Pro tip: Start slow — gradually add more high-fiber foods to your diet to avoid bloating, and try a quick 10-minute walk after meals to support digestion.

Cook Smart with Chef Scott: Budget-Friendly Meal Prep

Shopping economically for meal prep is a smart way to save money and reduce food waste. Start by planning meals around weekly sales, using store flyers or apps to find the best deals. Buy staple items like rice, beans, and frozen vegetables in bulk, and choose in-season produce for lower prices. Preparing meals in advance helps avoid costly takeout and makes it easier to stick to a grocery list, keeping spending in check while ensuring you have healthy, ready-to-eat options throughout the week.

Hot Tips

Purchase proteins in bulk, or family packs (typically cheaper).
*Using this for larger meals to have leftovers for lunch and other meals throughout the week.
Portion & marinate meats for the entire week and/or wrap and freeze for meals later in the week or next week.
Purchase seasonal items fresh, and be sure to have pantry or frozen items to help along with meals and snacks.

SD Culinary Connections: It’s Time to Plan for Spring Semester

Thinking about culinary school or job training? Here are a few great local options:

Kitchens For Good

Tuition-free culinary training in San Diego for adults 18+ facing barriers to employment. Want to join the next cohort? – See if you qualify! Learn More Here!

Community College Culinary Programs:

Mesa College

Train in a student-run restaurant and earn certificates or an AS degree in Culinary Arts, Baking & Pastry, or Culinary Management.

Grossmont College

Learn from instructors who are seasoned professionals — gain foundational skills through hands-on classes, field trips, and guest chef appearances.

Southwestern College

Build both cooking and baking skills through career-focused certificate and degree programs that also cover food handling, ingredient function, and kitchen teamwork.

Episode 1 – Adulting Simplified

In Episode 1 of Adulting Simplified: cook. eat. thrive., we cover the essentials: how to load your dishwasher like a pro, upgrade your sauce game, cook smarter on a budget and practice mindful eating with tips from RD Rachel Macam. Plus, explore local culinary programs in San Diego for those ready to take their skills to the next level.

Welcome to Adulting Simplified: cook. eat. thrive.

New here? You’re in the right place. This is your crash course in adulting — no fluff, just real talk, food hacks, and life skills you’ll actually use.

Not sure where to start?

Watch this quick video to get the vibe.

We’re here to help you level up in the kitchen, save some cash, and feel confident doing your thing.

Ready? ABC let’s go.

Adulting 101: Load Your Dishwasher Like a Pro

Your dishwasher isn’t a drying rack — it’s a time saver. Here’s the fast track:

Bottom rack = plates & big stuff
Top rack = cups, bowls, plastics
Silverware = in the caddy or top drawer

Never put in:

Chef knives, wood, cast iron, or nonstick pans. They’ll hate you forever.

Boss Sauce Levels: From Basic to Brunch Hero

Ready to upgrade your sauce game? Pick your level:

Beginner: Lemon Herb Dressing
- No fancy shaker needed — grab a recycled jar and shake it up.

Intermediate: Homemade Mayo
- Out of store-bought? If you’ve got eggs, oil & vinegar, you’ve got mayo.

Boss Level: Hollandaise Sauce
- Brunch is calling. This velvety sauce is a flex — and yes, you can make it.

Cooking on a Budget: Store-Bought vs. Homemade

Is homemade really cheaper? Spoiler: yep

Let’s talk mayo:

Store-bought (12 oz): ~$5

Homemade: under $2

Here’s the DIY version from our video:

1 egg yolk
1.5 tsp lemon juice
1.5 tsp apple cider vinegar
1 Tbsp Dijon mustard
¾ cup neutral oil
¼ tsp salt

That’s it. Cheap and fresh. Your wallet (and sandwich) will thank you.

Eat Smart with Rachel: Mindful Eating Tips

Building a healthier relationship with food starts with awareness — not restriction. If you’ve ever gone from “just a few chips” to “where did they all go?”, you’re not alone. Here’s how to stay in control and still enjoy what you eat.

Fuel your body during the day. Skipping meals or under-eating can lead to intense cravings later. Aim for balanced meals that include lean protein and fiber — for example, eggs and whole grain toast at breakfast — to help prevent evening snack binges.
Engage your senses. Notice the aroma, flavor, and texture of your food — crunchy, creamy, salty, sweet. Being present helps you slow down and feel more satisfied.
Tune into hunger and fullness cues. Start eating when you feel the first signs of hunger, and pause when you’re comfortably full. Slowing down allows your digestive system to signal your brain before you’ve overeaten.

Mindful eating isn’t about rules; it’s about respecting your body’s signals and enjoying food without guilt.

SD Culinary Connections: Enroll in Fall Classes

Thinking about culinary school or job training? Here are a few great local options:

Kitchens For Good

Tuition-free culinary training in San Diego for adults 18+ facing barriers to employment. Want to join the next cohort? – See if you qualify! Learn More Here!

Community College Culinary Programs:

Mesa College

Train in a student-run restaurant and earn certificates or an AS degree in Culinary Arts, Baking & Pastry, or Culinary Management.

Grossmont College

Learn from instructors who are seasoned professionals — gain foundational skills through hands-on classes, field trips, and guest chef appearances.

Southwestern College

Build both cooking and baking skills through career-focused certificate and degree programs that also cover food handling, ingredient function, and kitchen teamwork.