Welcome to Wellness Wednesdays! Each week we will update this space with useful information and videos related to mental and physical wellness support for our RUSD staff. Enjoy!
Dat Yoga Dude
Dat Yoga Dude
Physical Fitness with Denise Lopez
Eisenhower High School SAI teacher
Please join Denise Lopez, Eisenhower High School SAI teacher, for an informative 10-week video series on physical fitness. The series schedule is listed below.Week 1: Workstation Stretches
Week 2: Upper-body Workstation Exercises
Week 3: Lower-body Workstation Exercises
Week 4: Upper-body Theraband Exercises
Week 5: Lower-body Theraband Exercises
Week 6: Physio Ball Exercises
Week 7: Proprioception Exercises
Week 8: AB Workout
Week 9: Dynamic Stretches
Week 10: Full Body Workout
Recipes with Chef Theo
Each week Theophilus Crawford, Culinary Instructor, will share a great recipe with staff. Enjoy!
500g (1 lb) mushrooms , sliced 3 mm / 1/8" thick (Note 1)
250g (1/2 lb) mushrooms , quartered (Note 1)
3 tbsp (45g) butter
2 tbsp olive oil
2 garlic cloves , minced
1/2 tsp salt and pepper , each
1 tbsp (15g) butter
1 garlic clove , minced
2 eschallots / French onions , finely chopped (or 1/2 onion)
1/4 cup (65 ml) dry white wine (Note 2)
1 1/4 cups (250g) arborio rice , uncooked
5 cups (1.25L) chicken broth/stock , low sodium, warm (Note 3)
1/2 cup (125 ml) cream , optional but recommended(Note 4)
2 tbsp (30g) butter , optional (Note 4)
1/2 cup (50g) parmesan cheese , finely grated
1/2 tsp salt and pepper , each
Finely chopped parsley or chives
Parmesan , freshly grated
GARLIC BUTTER MUSHROOMS
- Add 1 tbsp oil and half the butter in a large heavy based pot over high heat (Note 5). Once melted, add half the mushrooms and cook until pretty golden brown (~4 min).
- Add 1/2 the garlic, 1/4 tsp each salt and pepper, then continue to cook until golden brown (~1.5 min). Then remove into bowl.
- Repeat with remaining mushrooms, then remove.
- Turn heat down to medium. In the same pot, melt butter then add garlic and onion.
- Cook 2 minutes until onion is translucent but not golden.
- Add wine and allow to simmer rapidly for 2 minutes, scraping the base of the pot, until mostly evaporated.
- Add rice and stir for 1 minute until semi translucent.
- Add about 1.5 cups of stock. Stir, then leave for 3 minutes, stirring just a few times, until mostly absorbed (~3 min).
- Add about 1.5 cups stock, stir every now and then until mostly absorbed (~3 min) - no need to stir constantly. Repeat twice more until all stock used up, rice is just cooked but risotto still creamy and sloppy (~10 min, Note 6).
- Add cream and butter, stir vigorously to make creamy.
- Stir in parmesan, salt and pepper.
- Stir through half the mushrooms, then taste and add more salt and pepper if needed. Consistency should be creamy, not stodgy (Note 7).
- Reheat remaining mushrooms (I microwave).
- Spoon risotto into bowls, then top with reserved mushrooms (including a drizzle of buttery juices pooled in bowl!)
- Garnish with parsley if using, and extra parmesan. Serve immediately!
- Mushrooms - just ordinary mushrooms, either white / button mushrooms or Swiss Brown/Cremini mushrooms. I like slicing most and quartering some for texture variety in the dish. If your mushrooms are giant, cut into 1/6th of 1/8th. Best to cook mushrooms until golden than remove. If you cook them with the rice, the mushrooms lose their colour (and colour = flavour!). Will also work beautifully with other sliceable mushrooms like shiitake, and large mushrooms like portobello. More exotic mushrooms (like Chanterelle, Morel) or Asian mushrooms like Enoki, Oyster, King Oyster mushrooms etc - use your judgement to cut to size so they can sautéed until golden and used as directed by this recipe.
- White wine - any white wine will do here, though a dry one is best. Sauvignon blanc, chardonnay, Riesling. Even leftover champers would be fine!
- Adding hot stock/broth slowly - it's been pretty well documented nowadays but food authorities such as Serious Eats that contrary to popular belief, you don't actually need the pot to be hot when making risotto (nor do you need to add gradually!). It doesn't make a difference to how evenly it cooks. But by force of habit, I still do it. Use any means that suits you - microwaving jug by jug, or have a saucepan on the adjacent stove.
- Cream and extra butter for finishing - these are optional. The cream and butter adds extra richness for finishing (cream also makes risotto white). Still incredible without! I would choose cream over extra butter in this recipe.
- Pot - I use a 26 cm / 11" Chasseur cast iron pot. If your pot is not as heavy it won't hold as much heat so I'd recommend sautéing in 3 batches otherwise you risk your mushrooms stewing (ie becoming watery) instead of golden brown.
- Rice doneness - If rice still too firm once all stock used up, add 1/2 cup hot tap water at a time and stir until absorbed until rice cooked to your taste.
- Finished consistency of risotto - "real" risotto, like you get at serious Italian restaurants, is so loose it will pool on a plate rather than holding its shape in a mound. It should never be so thick that when you dollop it on a plate, it holds its shape. For home purposes, I like mine to have a thicker consistency than restaurants. It still "oozes" when I serve it up, but it doesn't spread out flat like a sauce (see video).
- Leftovers - will keep 3 to 4 days in the fridge. Reheat in microwave with a splash of milk and mix well to make it creamy again!
- Nutrition per serving includes cream but excludes extra 2 tbsp butter.
Week 1 Creamy Carrot Soup
Week 2 Shrimp Scampi with Spaghetti Squash
Week 3 Minty Lamb with Beetroot and Charred Broccoli
Week 4 Best Homemade Poke Bowl
Week 5 Stuff Acorn Squash
Week 6 Salted Honey Pie
Week 7 Lemon Tart
Week 8 Lemon Rosemary Cake
Week 9 Homemade Bread
Week 10 Garlic Parmesan Zoodles + Herb Crusted Salmon with lemon
Week 11 Smoked Salmon Egg Benedict
Week 12 Crab Gnocchi with White Wine Cream Sauce
Week 13 Black Garlic Chicken
Mental Health Resources
Each week we will share content related to mental health, giving RUSD employees resources to maintain and improve their mental health.
Unplug and regroup without feeling guilty. It's a great piece of advice that is so often difficult to follow in our society. Please take a moment for yourself!
Mental Health Resources Archive
What is mental health?
Mental Health Apps
What to tell myself when I'm feeling anxious
Types of Self-Care
Mental Health During Social Distancing
31 tips from Mental Health America
Tips to thrive from Kaiser Permanente
Reminders for hard days
5 Minute Mental Health Checklist
"Take it to the Bridge" Walking Challenge
Did you know it takes 864,000 steps to walk from Rialto to the Golden Gate Bridge? RUSD is challenging YOU to Take it to the Bridge by walking a minimum of 5,000 steps daily for the next 6 weeks.
- Start Date: Monday, February 15, 2021
- End Date: Sunday, March 28, 2021
- Two Categories: Individual and School Site (See video for details)
- Staff must "walk" at least 5,000 steps daily for the next 6 weeks to be eligible to win prizes. (Individual grand prizes include a bike, Wellness Baskets that retail over $200, gift cards to numerous retailers, etc. Motivational prizes will be given out weekly. Winning school sites will receive recognition at the end of the challenge.
- Steps will be submitted weekly NOT daily. Use the form below.