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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.

Saturday, Oct 6

4-6pm

$45  

Sign up now!

Take your wellness and fitness to the next level.  Exercise alone will not help you fight chronic disease and live a healthy life.  By incorporating nutrition into your fitness and wellness routine, you can achieve your goals of losing weight, feeling better, and reducing or eliminating the harmful medications that create the blahs.  This 4 part series will focus on demystifying nutrition with a focus on the cooking basics, eliminating your sugar cravings, and utilizing whole foods from a farmers market. You will learn easy to make meals that taste good and are good for you.

Limit Your Sugar Cravings

What is sugar?  Did you know it goes by many different names which are often hidden in the processed foods we eat?  This course will focus on what sugar is and how it affects your body. We will explore ways to find sugar in food labels, whether artificial sweeteners are a good sugar substitute, and how to reduce the sugar we all crave.  Combating sugar is the first step to a healthy lifestyle. Join me on this journey to becoming a better you.

Sheila Wrede

Sheila 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/.

Saturdays in August 4-11-18-25  

1:30-3:30pm

$39/each                                 

$140 for 4 classes

plus $6/each class for supplies        

Sign up now!

Take your wellness and fitness to the next level.  Exercise alone will not help you fight chronic disease and live a healthy life.  By incorporating nutrition into your fitness and wellness routine, you can achieve your goals of losing weight, feeling better, and reducing or eliminating the harmful medications that create the blahs.  This 4 part series will focus on demystifying nutrition with a focus on the cooking basics, eliminating your sugar cravings, and utilizing whole foods from a farmers market. You will learn easy to make meals that taste good and are good for you.

August 4: Cooking Basics

When you look at a recipe, do you get butterflies in your stomach?  Let me help you break down the preparation into non-threatening steps that will make cooking seem like a breeze.  I will walk you through organizing your ingredients, your utensils and cookware, and steps that will help you create a tasty meal that is healthy and that your family will love.  Join me as I demonstrate these techniques, and taste the food that is prepared.

August 11: Lore of Herbs

Herbs are a mystery to many people but are essential to our everyday wellness.  Did you know that herbs are not just used to create aromatic and extremely delicious cuisines worldwide, but they pack enough nutrients to help enhance your overall health? Herbs are also considered an essential component in ancient medicine as well. In this course, we will answer the questions: what are herbs, how are they used in cooking, what are the health benefits of the multitude of herbs available to us.  We will learn how to use your favorite herbs in tasty recipes, how to store fresh herbs to dry herbs for later use and we will experience how to make rosemary infused oil and a healing herbal tea.

August 18: Demystifying Root Vegetables with Oahu Fresh

When you think about healthy eating, salads and green vegetables usually come to mind. But how about adding a little more variety to your plan?  Roots like carrots, sweet potatoes, and turnips, are a rich source of nutritious complex carbohydrates. Because root vegetables grow underground, they absorb a great amount of nutrients from the soil. They are packed with a high concentration of antioxidants, Vitamins C, B, A, and iron, helping to cleanse your system. They are also filled with slow-burning carbohydrates and fiber, which make you feel full, and help regulate your blood sugar and digestive system.  Join me to learn about cooking with root vegetables. Oahu Fresh is generously offering local Oahu produce for this class.

August 25: Limit Your Sugar Cravings

What is sugar?  Did you know it goes by many different names which are often hidden in the processed foods we eat?  This course will focus on what sugar is and how it affects your body. We will explore ways to find sugar in food labels, whether artificial sweeteners are a good sugar substitute, and how to reduce the sugar we all crave.  Combating sugar is the first step to a healthy lifestyle. Join me on this journey to becoming a better you.

Sheila Wrede

Sheila 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/.


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