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Zesty Black Bean Burgers, Purple Potato Salad & Blueberry Crumble

Sunday May 24, 2020

$35

Join us LIVE ONLINE for a vegan food lesson with a delightful twist! Sheila Wrede will show you how to prepare Zesty Black Bean Burgers that are high in protein, fiber and antioxidants. Pair the burgers with Purple Potato Salad with Cashew Mayo, followed by a Blueberry Quinoa Crumble. Get the heart health benefits of anthocyanins!

Cooking with Sheila from your home kitchen, you will have a meal for a family of four! The owner of Wellness Becomes You, Sheila recently attended a plant-based Culinary Institute Boot Camp in Napa, CA, and she loves sharing what she learned with you! 

Kitchen Equipment You Will Need

  • Pot for cooking the potatoes that you will again use for cooking the Quinoa.
  • Frying pan or electric skillet for the burgers
  • Blender or food processor to make the cashew mayo (or you can use any mayonnaise of your choice)
  • Small casserole dish for the crumble
  • Oven or toaster oven to bake the crumble in.
  • Measuring spoons, measuring cups, and a knife for chopping

 

Ingredients You Will Need

  • 15 oz can black beans,
  • Whole wheat buns or favorite rolls for burgers 
  • Cilantro
  • 2 medium purple sweet potatoes
  • Carrots
  • Celery
  • Red onion
  • Cashews – or regular mayo
  • Miso  – or regular mayo
  • Olive oil  – or regular mayo
  • Dijon mustard  – or regular mayo
  • Almond milk
  • Honey
  • Quinoa
  • Coconut, shredded
  • Coconut oil
  • Vanilla
  • 3 cups fresh or frozen blueberries, 
  • 1 cup favorite unsalted nuts and seeds (combined)

 

Dr. Dean Ornish demonstrated in 1990 that eating a whole food, largely plant-based diet could reverse heart disease, as well as provide other health benefits, including weight loss. It’s no surprise that this diet works when combined with moderate aerobic exercise, group support and stress management training.

Let’s have fun and learn to cook through the magic of Zoom!

 

Sheila Wrede

Holistic Health Coach, Educator

Sheila will encourage YOU to make self-care a priority. She believes that food CAN HEAL the body and will work along with you to improve your eating habits. Her students learn to feel confident in choosing and preparing delicious healthy foods for themselves and their loved ones. 

Sheila empowers motivated students to reverse and prevent disease and aging through the healing power of whole plant-based organic foods. She provides educational talks, healthy food demos, live cooking classes, and nutritional consultation.

A Holistic Health Coach and Wellness advocate with formal training from the Institute for Integrative Nutrition in New York, Sheila founded her business “Wellness Becomes You” to pursue her passion to teach others about the power of holistic nutrition. 

A Holistic Health Coach and Wellness advocate with formal training from the Institute for Integrative Nutrition in New York, Sheila founded her business “Wellness Becomes You” to pursue her passion to teach others about the power of holistic nutrition. 

With Sheila Wrede

Apr 26, 2020

1:30-3:30 pm

$30

Sign up now!

Join us online on April 26, 2020 from 1:30 to 3:30 pm for a vegan food lesson with a delightful twist!  Let’s have fun and learn to cook through the magic of Zoom. We would love for you to join Sheila Wrede from your home kitchen for this cooking class, and when you finish the class, you will have a meal for a family of four!  Recipes will be provided when you register. 

Sheila is the owner of Wellness Becomes You. She will show you how to prepare tasty jackfruit tacos that are high in fiber and low in calories, with gluten-free taco shells. Pair the tacos with Chickpea Coconut Turmeric Stew for a high protein content.  You will love all the health benefits, too! Sheila learned these recipes at the Culinary Institute Boot Camp she attended in Napa, CA. 

You will need a large pot for the stew and a frying pan or electric skillet for the tacos.  The stew will simmer as the Jackfruit Tacos are prepared, so you will need two burners, as well as measuring spoons, a one-cup measurer, and a knife for chopping. 

The main ingredients you will need are:  

  • 20 oz can of jackfruit
  • Taco shells
  • Adobo sauce (or favorite Mexican hot sauce)
  • Shredded cabbage
  • Avocado
  • 15 oz can of chickpeas
  • 15 oz can of coconut milk
  • 1 cup vegetable broth
  • Swiss chard or collard greens or kale
  • Onion
  • Ginger
  • Garlic
  • Cilantro or mint
  • Turmeric
  • Soy sauce or Bragg liquid aminos
  • Maple syrup (or preferred sweetener)
  • Lime juice

Dr. Dean Ornish demonstrated in 1990 that eating a whole food, largely plant-based diet could reverse heart disease, as well as provide other health benefits, including weight loss. It’s no surprise at Still & Moving Center that this diet works when combined with moderate aerobic exercise, group support and stress management training!

 

Sheila Wrede

Holistic Health Coach, Educator

Sheila Wrede empowers motivated women to reverse and prevent disease and aging through the healing power of whole plant-based organic foods.  She will encourage YOU to make self-care a priority. She believes that food CAN HEAL the body and will work along with you to improve your eating habits.  You will feel confident to choose and prepare delicious healthy foods for you and your loved ones. She provides educational talks, healthy food demos, live cooking classes, and nutritional consultation.

A Holistic Health Coach and Wellness advocate with formal training from the Institute for Integrative Nutrition in New York, Sheila founded her business “Wellness Becomes You” to pursue her passion to teach others about the power of holistic nutrition. For more information see http://wellnessbecomesyou.com/.

 

Directions for getting to the online Zoom class:

1. One hour in advance, kindly sign up for your live online class on in MindBody / on our website. Our desk staff will then email you a link to your class on Zoom.

2. Please use the link to sign into Zoom, 5-7 minutes before class, allowing extra time to download the the app if you are  new to Zoom.

3. Contact the desk staff at 808.397.7678 for troubleshooting.

From the time they were old enough to sit up in a highchair near the counter and hold a spoon, my kids always cooked with me. Cooking was really one of the most important activities that the children and I shared together.

 I must have learned that from my mom, since my little brother Dan says his first toys were the pots, pans and cooking utensils in the bottom drawers that he used to play with while our mom was in the kitchen cooking meals.

 

Our elder son, Shankar, reminisces, “I remember standing on chairs when I was really little, stirring big pots of noodles. When I got a bit older, I used to be the one to cook the fried food because you would say, ‘You’re good with the heat and you take the veggie burgers off in time.’  You always used to have me cook the garlic bread, ’cause you said you always seem to burn it, just like Nana does.  I learned to make coffee from Dad and eggs and toast from you.”Shankar got so confident with his cooking skills that while he was in kindergarten, he used to surprise Cliff and me with breakfast in bed.  Shankar has always believed that if a little is good, a lot is better! Once, when he made us eggs, he oiled the pan well – I mean really well! Here he comes into our bedroom carrying a plate of fried eggs, swimming in oil:  “I made you some….” WHOOPS!!! “…….uh, eggs.” And there we were with sunnyside-ups in our laps. Truly breakfast IN bed.

Shankar continued cooking with me, when all of a sudden one day, he got a notion that maybe this cooking stuff wasn’t manly.  “Mom, cooking is for girls, isn’t it?”  “Oh no!” I was able to explain truthfully. I told Shankar about his dad visiting Alfredo’s restaurant in Italy, where the male chef invented the dish that still bears his name today.  I told Shankar about the eggplant parmesan and sprouted whole wheat bread that his dad used to make in college, reminding Shankar of his Grandpa Ray’s great Chinese cooking and his Grandpa Bob’s delicious baked goods. Satisfied that he wasn’t being a sissy, Shankar happily continued to cook with me.

I certainly remember preparing meals with my mom. We were both such high-energy people, I don’t ever recall us just sitting around talking. When we were cooking, though, we got to spend time together chit-chatting while our hands kept busy. We’d invite guests over almost every weekend and try new recipes from Sunset magazine. I was a young teen by that time, with more than a decade of cooking experience, and Mom would always lament about my maverick approach, “Can’t you just follow the recipe the way it’s written the first time you make it?” But since she’d taught me the cooking basics, I felt perfectly comfortable substituting peaches for apples or coriander for cinnamon.

One of my favorite things to make with Mom was blackberry pies. We’d all ramble through the hills of Oakland, California in the summer looking for good berry patches, getting our arms and fingers scratched and pricked by the thorns, then put together one of her famous pies. The eating was well worth the pain that went into making those pies. To this day, Mom still picks and freezes a zip-lock bag of local blackberries in the summer to make my brother Todd his favorite birthday treat in March. To Todd, it just wouldn’t feel like a family birthday celebration without Mom’s berry pie. (Yes! I’ve included her recipe below!)

Like many firefighters, our older son Shankar now cooks for the whole fire crew. “At the firehouse we usually team up on making meals. We do most things as a team, and cooking is one of them. We’re always helping each other out. It makes it go a little quicker and it’s more fun.”

Shankar tells me, “I remember barbecuing peppers and onions and zucchini on the grill at home for our veggie tacos. Now, cooking at the firehouse, most of my best recipes have blackened veggies off the barbeque, such as my pork chile verde and my chicken fajitas.  You always used that expression, ‘Stay out of the kitchen if you can’t take the heat.’  Now that I’m a firefighter, I guess you really could say I’m pretty good at taking the heat…!” View the video at the bottom to see what’s cooking in the firehouse!

My kids still vividly remember making peanut butter and jelly sandwiches and taking them down to the big fig tree in Santa Barbara to offer to the homeless folks there. Now when I watch kumu Malia cooking in the Still & Moving kitchen with her three keiki on Tuesday afternoons to distribute to the homeless with Street Angels at Ala Moana park, it reminds me of how important cooking together can be to creating a strong sense of family and community.

Moving in Stillness and resting in Joy with you,

Cooking vegan meals for the homeless 
on Tuesdays in November
 
4:00 -5:00 pm Meal Preparation at Still & Moving Center
5:30 – 6:00 pm  Serving at Ala Moana Beach Park (by the concession and restrooms)
 
Throughout the month of November, help support Street Angels Hawaii!  This grassroots, 100% volunteer-based organization provides fresh vegan meals for the homeless every Tuesday.  In their words, “the Street Angel Project is not just a hunger project.  It is an experience that connects neighbors in heartfelt ways that inspire everyone engaged.”  Watch here. 
Join Still & Moving’s Kumu Hula, Malia Helela, and her keiki.  We are accepting cash donations as well as contributions of rice, lentils, dried beans and fresh produce.  Let’s cook together and serve with aloha!
Cooking vegan meals for the homeless 
on Tuesdays in November
 
4:00 – 5:00 pm Meal Preparation at Still & Moving Center
5:30 – 6:00 pm  Serving at Ala Moana Beach Park (by the concession and restrooms)
 
Throughout the month of November, help support Street Angels Hawaii!  This grassroots, 100% volunteer-based organization provides fresh vegan meals for the homeless every Tuesday.  In their words, “the Street Angel Project is not just a hunger project.  It is an experience that connects neighbors in heartfelt ways that inspire everyone engaged.”  Watch here. 
Join Still & Moving’s Kumu Hula, Malia Helela, and her keiki.  We are accepting cash donations as well as contributions of rice, lentils, dried beans and fresh produce. Let’s cook together and serve with aloha!

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