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Episode 5 – Certified Veggie Hits

Certified Veggie Hits Only🌶️❤️‍🔥 – This episode is all about making fresh food feel accessible. We talk about seasonal eating with local farmer, Leonard, at Olivewood Gardens, learn from Chef Gianna on how to cook an easy veggie-packed fried rice, and the condiment cheat code that can stretch your meals and your budget. We also hear from Rachel, our fabulous nutrition expert and Cook Smart with Chef Scott on the fundamentals of a well stocked pantry. 

Local Spotlight: Seasonal Picks at Olivewood Garden

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

Rachel Macam, RD CDCES

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

Chef Scott Ingenito, Executive Chef & Owner of Coastal Vibes Culinary

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.

Try these flavor affinities, (same noodles, endless possibilities!):

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

Italian twist: Broth + sautÊed 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. 

In this episode’s Local Spotlight, we meet with Farmer Leonard, at Olivewood Gardens, National City. Where he shares insights on seasonal growing, trying new vegetables and the community having access to fresh produce. He breaks down how eating what’s in season not only tastes better but can also save money and make cooking feels more approachable. Buying fresh, local produce directly from farmers means better flavor, higher nutritional value, and a stronger connection to the community compared to typical grocery store options. 

Adulting 101: Condiment Cheat Code

Let’s unlock the ultimate condiment cheat for building a budget-friendly kitchen that actually works. With just a few essentials, you can turn simple ingredients into quick, flavorful meals without extra shopping. It’s all about working smarter, not harder, when it comes to everyday cooking. 

Kitchen Confidence: Farmer's Market Fried Rice

Joining us in the kitchen, special guest Chef Gianna shows us how to make a veggie-packed fried rice using fresh vegetables sourced from the local farmers market. Using simple, affordable ingredients, she walks through a method that comes together in under 10 minutes. This recipe is all about making the most of leftover rice and seasonal produce, turning them into something flavorful and satisfying. It’s beginner-friendly, customizable, and easy to switch up based on what’s fresh or already in your fridge. A go-to meal that helps you build confidence in the kitchen while keeping things fresh, fast, and delicious.

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*

Eat Smart With Rachel: How To Have a Healthy Gut

Rachel Macam, RD CDCES
Rachel Macam, RD CDCES

Our gut is filled with millions of bacteria. The type of bacteria may be influenced by what we eat. In order to promote a healthy population of gut bacteria it’s important to have foods rich in fiber. Fiber rich foods provide nutrition for our gut bacteria to break down and ferment. The recommended amount of fiber for most women is 25g or more; for most men 38g or more.

Tip:

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

Cook Smart With Chef Scott: Build Meals From Basics

Chef Scott Ingenito, Executive Chef & Owner of Coastal Vibes Culinary
Chef Scott Ingenito, Executive Chef & Owner of Coastal Vibes Culinary

A well-stocked kitchen saves money, reduces waste, and makes cooking easier. The key is keeping simple, versatile ingredients on hand.

Start with the basics:

Rice, pasta, oats, canned beans, lentils, and vegetables. Add easy proteins like tuna or peanut butter, plus sauces and spices so you can build meals without extra trips to the store.

Stay organized:

Group similar items and use what you already have first to avoid waste.

Produce

Mix fresh and long-lasting options. Use softer items early in the week, and rely on hardy vegetables like potatoes, carrots, and cabbage later. Frozen produce is also affordable, lasts longer, and works just as well.

Proteins

Cook in batches to save time. One protein—like grilled chicken—can turn into multiple meals throughout the week.

Bottom line:

You don’t need everything—just the right basics to create simple, flexible meals anytime.

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:

  1. Buy one 8″ chef knife
  2. Spend $20–40 max
  3. 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:

JOBAPOLOOZA:

Mission Beach’s Fifth Annual Hiring Festival at Belmont Park April 17, 2026 from 12-4PM

Thinking about culinary school or job training?

Here are a few great local options:

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. 

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.

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