Welcome to our
Community Learning Center
and Cooking School!
The Co-op’s Community Learning Centers in Sacramento and Elk Grove are just
one way we are working to fulﬁll our purpose to be a trusted source of natural
foods and products and a reliable source for consumer information. Our classes are
unique and affordable, and we offer several free classes each month.
Our program offers something for everyone—from our extensive cooking
classes and health and well-being seminars to lectures and discussions—to educate
our community about important food, family, health and environmental issues.
The Co-op is committed to supporting organic local family farms and small
producers of high quality food. We highlight these growers and producers in our
store and feature organically grown ingredients in our cooking classes.
Pre-registration is required for all classes. Fees are due at the time of registration.
• In person, register at the Customer Service Desks in either store. CANCELLATION POLICY: Please call if you are unable to attend. Fee is nonrefund-
able and classes are nontransferable with less than a 24-hour cancellation notice. We
• By phone, call the Customer Service Desk in Sacramento at 916 455–2667
reserve the right to cancel classes with enrollments of eight students or less.
or in Elk Grove at 916 868–6371 weekdays, 9 am–5 pm, and pay with a credit card.
PARKING: Due to limited space at our Sacramento store, we ask that class partici-
• On line, visit www.sacfoodcoop.com; download and complete the registration
pants do not park in the Co-op store’s parking lot. Thank you for your cooperation.
form. Mail it along with payment to SNFC two weeks prior to the class date.
Host a Private Cooking Class
If you are looking for a private teambuilding event for your ofﬁce,
or simply a unique, fun event for friends, we provide a hands-on cook-
ing class that would be a perfect gathering.
Our instructors focus on cooperation and communication. Your group
will prepare and enjoy a delicious four-course meal. These classes are
designed for a minimum of 15 people and a maximum of 30. The price
per person is $75 for a three-hour class.
Call Terese Esperas, SNFC Programs Director: 736-6800, ext. 146.
Choose a menu or create your own:
• Thai Flavors
• Mexican Classics
• Indian Feast
• Sensational Sushi
• Rustic Italian
• New Orleans Mardi Gras
• Chocolate Decadence
• Tropical Paradise
• Vegetarian Feast
• Ravioli and Homemade Pasta
• Southern France
• Greek Favorites
Children in Class Special Thanks!
We are proud to offer many kids and teens cooking classes The following companies donate to our classes:
geared especially for youngsters. Our regular cooking classes are
structured for more mature audiences. If you would like your child Organic Valley • Petaluma Poultry
to attend an adult cooking class with you, please request prior ap- Veritable Vegetable • Spectrum Naturals
proval from the Customer Service Desk.
Lundberg Family Farms • Ital Foods
We are sorry but students under 21 years are not permitted to
attend the wine events or Cook’s Club classes. Emerald Valley • Imagine Foods • Honest Tea
In the interest of creating a suitable learning environment for Muir Glen • Thai Kitchen • Organic Prairie
all students, we kindly ask that babies and small children are not
brought to class. Thank you for your cooperation. Yamamotoyama • Diestel Turkey Ranch
COOKING CLASS ASSISTANT PROGRAM
Our assistant program is a great way to learn and save money! Sign up (ﬁrst-come ﬁrst-serve) and attend for 50% off!
Prep Assistants: Prep Assistants arrive 90 minutes prior to class to assist the teacher. They will also assist during the class.
Clean-up Assistants: Clean-up Assistants assist the instructor with clean-up (about 45 minutes to an hour).
COOKING SCHOOL PREVIEW— Monday, March 5, 6:30-8:30 pm
FREE COOKING CLASS Elk Grove
Curious about our cooking school? Come $39, $30 Co-op owners
check it out at the three free classes below. Spanish tapas, “small dishes,” are best enjoyed
Get a taste of our winter schedule and enjoy with a delicious glass of Spanish rioja! Enjoy
special discounts on future classes. spinach and goat cheese stuffed piquillo peppers;
traditional Spanish tortilla; garlic shrimp; pin-
Monday, Jan. 8, 6:30-7:30 pm chos morenos—grilled skewers of spice-rubbed
Sacramento – Free pork tenderloin; mushrooms al ajillo; and ensala-
We’ll highlight a recipe from our upcoming da with olives and manchego cheese.
International Vegetarian series. Instructor: Dionisio Esperas
Instructor: Dionisio Esperas
Thursday, Jan. 11, 6:30-7:30 pm Thursday, March 8, 6:30-8:30 pm
Elk Grove—Free Elk Grove
We’ll highlight a recipe from our upcoming $39, $30 Co-op owners
Italian Kitchen classes. Most people think that Thai food is difﬁcult to
Instructor: Cris Mckone prepare, so they reserve it for a dining out experi-
ence. Now you can master simple and classic
Monday, Feb. 5, 6:30-7:30 pm Thai dishes such as crispy springrolls, steamed
Sacramento – Free BAKERY FAVORITES sticky rice, steamed mussels in red curry coco-
We’ll highlight a recipe from our upcoming Thursday, Feb. 1, 6:30-8:30 pm nut broth, eggplant with Thai basil and drunken
Latin Sizzle series. Sacramento noodles. Learn how to outﬁt your pantry with the
Instructor: Dionisio Esperas $35, $25 Co-op owners essential ingredients to make Thai food at home.
You’ll be able to spend these wintery days curled Instructor: Dionisio Esperas
up with some comforting baked treats when you
THE HEALTHY GOURMET learn the basics of baking and how to make rose- MORE WINE COUNTRY CUISINE
Saturday, January 13, 10 am-noon mary focaccia, green onion-buttermilk biscuits, Saturday, March 10, noon-2:30 pm
Sacramento and coconut cupcakes. Elk Grove
$35, $25 Co-op owners Instructor: Cris Mckone $45, $35 Co-op owners, includes a wine tasting
Who said healthy cooking has to be tasteless and Tantalize your taste buds and learn to prepare
boring? Get your New Year off to the right start COZY COMFORT FOODS some classic French dishes. We’ll enjoy goat
with some fabulous healthy recipes! Learn to Saturday, Feb. 10, 10 am-noon cheese, pesto and roasted red pepper torta, coq
make caponata (a ﬂavorful eggplant dip) served Elk Grove au vin (chicken in red wine), beef bourguignonne,
with pita chips, lentil and Arborio rice soup, $35, $25 Co-op owners greens with a classic Dijon vinaigrette and crème
seafood stew in parchment, bulgur pilaf-stuffed In the winter months, we tend to crave foods that brûlée. Each course will be paired with a different
peppers with dried apricots and cranberries, and are hearty and satisfying. These recipes ﬁt the wine selection. This class will include a discus-
almond biscotti. Learn to reduce calories in other bill, as well as being quick and easy to prepare. sion of each wine choice and how it complements
recipes by substituting ﬂavorful ingredients. Our menu includes jambalaya with shrimp and the food course. To enroll, students must be 21
Instructor: Jill Simmons chicken andouille sausage, chicken and white years and older.
bean chili, baked penne with cheese sauce, Instructor: Jill Simmons
INDIAN FEAST chicken “mug” pie (mugs of rich creamy chicken
Monday, Jan. 15, 6:30-8:30 pm soup topped with homemade biscuits), and apple
Elk Grove crisp à la mode.
$39, $30 Co-op owners Instructor: Jill Simmons
Learn to make a colorful and exotic Indian meal
that will delight your friends and family, and learn GREAT WEEKNIGHT MEALS:
how to use whole spices and speciﬁc Indian ingredi- QUICK CHICKEN
ents. The menu includes: samosas with mint chut- Thursday, Feb. 15, 6:30-8:30 pm
ney, chicken tikka, raita, basmati rice with mus- Sacramento
tard seeds, cumin-scented spinach, and kheer—a $35, $25 Co-op owners
creamy cardamom rice pudding for dessert. Jazz up your chicken with these fabulous recipes
Instructor: Dionisio Esperas that can be prepared ahead of time and saved for
when you need them the most. Learn to make
GREAT WEEKNIGHT MEALS: these delicious main dishes and get great recipe
SIMPLE SEAFOOD ideas for side dishes to round out the meal.
Thursday, Jan. 18, 6:30-8:30 pm Recipes include: parmesan crusted chicken,
Sacramento chicken piccata, chicken marsala, and perfect
$35, $25 Co-op owners roast chicken.
Terriﬁc recipes that can be made in a ﬂash. Learn Instructor: Cris McKone
to make these delicious main dishes for your fam-
ily’s dinners and get great recipe ideas for side SENSATIONAL SUSHI
dishes to round out the meal. Recipes include: Tuesday, Feb. 27, 6-8:30 pm
shrimp fra diavolo, linguine with shrimp scampi, THE CHINESE KITCHEN:
Elk Grove MU SHU AND MORE
and poached salmon with tarragon sauce. $49, $40 Co-op owners
Instructor: Cris McKone In this workshop, you’ll
Thursday, March 15, 6: 30-8:30 pm
learn the technique for
KNIFE SKILLS $39, $30 Co-op owners
rolling sushi as well as
Wednesday, Jan. 24, 6-8:30 pm Learn the techniques to make authentic and
making nigiri, sashimi and
Sacramento ﬂavorful regional Chinese specialties. Gain an
other types of sushi rolls.
understanding of the essential ingredients you
Thursday, Feb. 15, 6-8:30 pm We’ll make a California roll
will need to create your own Chinese kitchen.
Elk Grove with avocado, an innovative
The menu includes Mu Shu pork, foil wrapped
$45, $35 Co-op owners (16 people maximum) smoked-salmon roll with
chicken, hot and sour soup, shrimp and snow
Dio will go over vegetable preparation as well pickled red onions, and a
pea stir fry, and bok choy with ginger.
as a step-by-step lesson and hands-on practice light and refreshing cucum-
Instructor: Dionisio Esperas
with boning out a chicken breast and prepping ber roll. You’ll eat what you
an entire chicken. Bring a chef’s knife, a boning roll, so come prepared to
knife and a paring knife with you to class. You’ll have a great meal and a fun ITALIAN SPECIALTIES
leave with your prepped vegetables and chicken, learning experience! Thursday, March 22, 6-8:30 pm
as well as a recipe for dinner the next night! We Instructor: Dionisio Esperas Elk Grove
will have some knives available for those without. $45, $35 Co-op owners
Light snacks will be served. FILIPINO FAVORITES We’ll make a quintessential Italian menu in this
Instructor: Dionisio Esperas hands-on class. You’ll prepare and enjoy brus-
Thursday, March 1, 6:30-8:30 pm
chetta, fonduta (Italian-style fondue with creamy
fontina cheese), potato gnocchi with fresh pesto
$39, $30 Co-op owners
and toasted pine nuts, baked fennel with bécha-
The cuisine of the Philippines has both Spanish
mel and Parmesan, and rice pudding with vanilla,
and Chinese inﬂuences. Learn to make tradition-
orange and rum.
al family recipes that Chef Dio grew up helping
Instructor: Cris Mckone
his mother prepare for the family. Filipinos love
to celebrate family, and these dishes are at the
heart of most celebrations. He’ll make lumpia GREAT WEEKNIGHT MEALS:
(crispy meat ﬁlled spring rolls) with garlic vinegar MEXICAN FAVORITES
dipping sauce, his mother’s famous empanadas, Thursday, March 29, 6:30-8:30 pm
and vegetable pancit noodles, braised chicken Elk Grove
adobo, stewed chayote squash with tomatoes and $35, $25 Co-op owners
classic rich and luscious ﬂan for dessert. Fun and fabulous Mexican dishes you can make
Instructor: Dionisio Esperas in a ﬂash, plus side dish suggestions for a stress-
free weeknight meal. We’ll make chicken enchila-
das, white corn tortilla soup, and taco salad.
Instructor: Cris Mckone
Indicates a hands-on class.
SEASONAL COOKING CLASSES
Learn to create unforgettable meatless meals
from around the world.
These fresh, savory, spicy and sweet dishes
will dazzle and delight your taste buds.
Mondays, Feb. 12, 19 and 26, 6:30-8:30 pm
3 classes for $105, $80 Co-op owners
Spicy Indian Lentil Soup Individual class $39, $30 Co-op owners
Instructor: Dionisio Esperas
2 ½ c. lentils
3 ½ qts. water Feb. 12
1 ½ teaspoons salt VEGETARIAN THAI
¼ c. olive oil Learn the secrets to preparing fresh tasting vegetarian Thai
cuisine. Find ways to substitute for ingredients like ﬁsh sauce
2 onions, chopped
without compromising authentic ﬂavor. Gain knowledge of es-
8 cloves garlic, chopped ﬁne sential ingredients and techniques for recreating such special-
2 T. freshly grated ginger ties as pad Thai noodles, fresh salad rolls, tofu and vegetable
2 bay leaves curry, green papaya salad, and sticky rice with mango for
2 t. cinnamon dessert.
½ t. ground cloves
1 T. cumin
2 serrano peppers, ﬁnely chopped Chinese cuisine is ﬂavorful and delicious- now you can make
½ c. chopped cilantro these regional specialties without meat. Learn chopping and
2-3 T. Purity Farms ghee stirfrying techniques that make your food tastier and healthier
(clariﬁed butter) than Chinese take-out! We’ll make minced tofu in lettuce
cups, chow mein, Szechuan eggplant, hot and sour soup and
1 T. garam masala
fresh pepper and salt to taste
fresh cilantro for garnish Feb. 26
1) In a large stock pot combine the Vegetables are at the heart of Indian cuisine. Learn to prepare
lentils, water and salt. Bring them a vibrant and exotic vegetarian Indian feast your friends and
family will love. Your mouth will water for the savory Indian
to a boil, then reduce the heat to a
crepes called dosas ﬁlled with potato curry. Also on the menu
simmer and cook for 1 hour. are pakoras (vegetable fritters), lentil dal, tomato and yogurt
2) In a skillet heat the olive oil and raita, tamarind chutney and rose lassi for dessert.
cook the onions, garlic, ginger and
the bay leaves for 2 minutes.
3) Add the cinnamon, cumin,
serranos, cilantro and stir the
mixture together. Add the spice
mixture to the lentils and cook till
the lentils are soft.
4) Puree half of the soup. Add the
garam masala and the ghee, check
for seasonings, and serve the soup
garnished with fresh cilantro.
This three class series focusing on the cuisines of Mexico
will really get your taste buds shouting olé!
Mondays March 12, 19 and 26, 6:30-8:30 pm
3 classes for $105, $80 Co-op owners
COOKING CLASS Individual class $39, $30 Co-op owners
Instructor: Dionisio Esperas
PROGRAM March 12
MEXICAN SALSAS AND STARTERS
Learn to make delicious summer antojitos. We’ll make Mexi-
Our assistant program is a great
can shrimp and avocado ceviche, queso fundido (warm cheese
way to learn and save money! dip with chilies and black beans) chalupas with shredded
Sign up (ﬁrst-come ﬁrst-serve) chicken as well as three homemade salsas: ﬁre roasted tomato
and attend for 50% off! salsa, tomatillo salsa and chile de arbol salsa.
Prep Assistants: Prep Assistants MEXICAN CLASSICS
arrive 90 minutes prior to class We’ve taken everyone’s favorite Mexican dishes and lightened
to assist the teacher. They will them up! Learn to make healthier versions of chile verde,
posole (chicken and hominy soup), grilled ﬁsh tacos, and
also assist during the class. carnitas.
Clean-up Assistants: Clean-up March 26
Assistants assist the instruc- MOLES AND CLASSIC SAUCES
Learn to make mole negro—an exotic sauce with dried chiles,
tor with clean-up (about 45 Mexican chocolate and nuts. We’ll use it for our chicken enchila-
minutes to an hour). das, and you will be amazed at the depth of ﬂavor and how we’ve
simpliﬁed this classic for the home cook. We’ll make everyone’s
favorite mole, guacamole, and serve that with warm corn torti-
llas. Chile rojo with beef and snapper Veracruz round out this
THE MEDITERRANEAN TABLE
Join Cyprus native Litsa on a culinary tour of the Mediterranean
in this hands-on series of classes. You’ll learn to create delicious dishes
that date back to ancient times. Litsa will teach you all about the food,
culture and history of this beautiful place.
Tuesday, Feb. 6 and Saturday, Feb. 24
Saturday, Feb. 10, Saturday, March 17 and Thursday, March 22
5 Classes for $200, $150 Co-op owners LIGHT AND
Individual class $45, $35 Co-op owners
Instructor: Litsa Pitsillidou FRESH CUISINE
Chef Andris will help you stick
to your new year’s resolution of
Tuesday, Feb. 6, 6-8:30 pm eating healthfully without giving
GREEK WINTER FEAST up great taste in this series of
Elk Grove classes. Learn some fabulous
Dinner parties in the Eastern Mediterranean start with warm pita bread new and healthy recipes, along
with halloumi, pork sausage and a couple of dips as appetizers. She’ll make with nutritional information.
tavas, a beef with cumin casserole and a side of steamed greens infused
with olive oil and lemon makes an irresistible winter meal on the island of Tuesdays Jan. 23, Feb. 20 and
Cyprus, and we’ll top off this luscious dinner with melitinia - individual March 20, 6:30-8:30 pm
sweet cheese pastries. Elk Grove
3 Classes for $90,
Saturday, Feb. 10, 10 am-12:30 pm $65 Co-op owners
GREEK VEGETARIAN FEAST Individual class $35,
Sacramento $25 Co-op owners
A mouth-watering meal from the Eastern Mediterranean. The menu in- Instructor: Andris Lannon
cludes: Fava skordalia (yellow split peas with garlic) with warm pita, span-
ikopita, lentil pilaf, and a sweet Greek-style walnut pie. Jan. 23:
Saturday, Feb. 24, 10 am-12:30 pm Menu: Pistachio-crusted
GREEK CLASSICS salmon with white wine-chive
Elk Grove sauce, nine-vegetable harvest
Lamb is an essential dish in Greek cuisine that is served at celebrations and medley salad, UNtortilla soup,
family gatherings, and it is the centerpiece of this meal. Menu: revithokeft- and free-berry pops
edes (chickpea patties) with yogurt and fennel dip, lamb shanks with pasta
in tomato sauce, a perfect winter salad made with seasonal cabbage and Feb. 20:
pickled cucumber, and a cake made with Greek yogurt and citrus syrup. MARDI GRAS CELEBRATION
Menu: New Orleans jamba-
laya—chock-full of chicken,
Saturday, March 17, 10 am-12:30 pm sausage and seafood, yellow
MOUSSAKA AND MORE rice, spinach-pecan salad and
Sacramento warm apple compote.
Moussaka is a fantastic layered dish of eggplant, potatoes
and béchamel. We’ll include variations of the famous Greek March 20:
dish with and without meat, and pair it with hazelnut dip, Magniﬁcent Mushrooms
and a cucumber and celery salad that is delicious paired Spinach and mushroom-stuffed
with moussaka. For dessert, you will learn to make Litsa’s salmon with a cucumber-dill
favorite— galaktoboureko. sauce, mushroom-onion soup, and
ginger-peach freeze for dessert.
Thursday, March 22, 6-8:30 pm
HEARTY AND HEALTHY MEDITERRANEAN
We’ll start with a heart warming and healthy lentil soup,
followed by baked meatballs with walnuts, almonds and
prunes cooked in wine and vinegar sauce. Bulgur with
greens—a Mediterranean staple—will be served on the side,
with a fresh cheese and honey tart for dessert.
THE ITALIAN KITCHEN BAKING BASICS
Cris (who is 100% Italian) brings out some of her favorite AND BEYOND
family recipes to teach you how to cook—and eat— Baking in the chilly months will
like an Italian. This hands-on series of classes includes warm your home and satisfy
a wine pairing with each menu. your appetite. Learn to create
your own yeasted breads, cakes
Thursdays, March 1, 8 and 15, 6-8:30 pm and breakfast basket favorites in
3 Classes for $120, $95 Co-op owners this delicious three-class series.
Individual Classes $45, $35 Co-op owners
Sacramento Thursdays Jan. 25, Feb. 8 and
Instructor: Cris Mckone Feb. 22, 6:30-8:30 pm
3 Classes for $90,
$65 Co-op owners
Individual classes $35,
$25 Co-op owners
Instructor: Cris Mckone
Jan. 25: Breads
March 1: CHICKEN MARSALA AND MORE Honey wheat bread, soft pret-
Menu: suppli al telefono (fried rice balls ﬁlled with mozzarella), zels, and rosemary focaccia with
ravioli nudi alla Fiorentina (spinach ricotta dumplings served blue cheese and honey.
with a simple butter sauce), chicken Marsala, sautéed broccoli
raab with raisins and toasted pine nuts, and almond cake. Feb. 8: Quick Breads
Cranberry-orange scones, green
March 8: ITALIAN FONDUE AND GNOCCHI onion-buttermilk biscuits, Irish
Menu: bruschetta, fonduta (Italian-style fondue with creamy soda bread, and banana-coconut
fontina cheese), potato gnocchi with fresh pesto and toasted pine bread with macadamia nuts.
nuts, baked fennel with béchamel and Parmesan, and rice pud-
ding with vanilla, orange and rum. Feb. 22: Cakes
Lemon angel food cake, moist
March 15: HOMEMADE FETTUCINE ALFREDO chocolate cake with chocolate
Menu: white bean dip with crostini, fettucine Alfredo with home- ganache frosting, coconut cup-
made pasta, shrimp scampi, zucchini with garlic and tomato, and cakes.
SEASONAL KIDS & TEENS IN THE KITCHEN
RECIPES Cooking is a skill that can be developed over a lifetime. Young people get a
head start in these fun, hands-on classes. Students will learn valuable skills in
menu planning, using fresh seasonal ingredients, knife skills, measuring, and
Savory Turkey Meatloaf working as a team. Classes are limited to sixteen students. Suggested ages 9-15.
Individual classes: $45, $35 Co-op owners.
2 lb. Diestel ground turkey
½ lb. Diestel ground turkey Italian ESSENTIAL TECHNIQUES FOR KIDS AND TEENS
sausage This three-class series will focus on the fundamen-
2 T. olive oil tals of cooking in a way that is tailored for kids and
½ c. each diced yellow onion, diced teens. These classes will build a foundation of essential
celery, diced green bell pepper cooking skills that will last a lifetime.
2 cloves garlic, minced
Saturdays Jan. 27, Feb. 24 and March 24
2 t. dried oregano
1 t. dried thyme
10 am–12:30 pm
1 T. worcestershire sauce Instructor: Jill Simmons
¼ c. milk
1 T. tomato paste January 27: Stocks and Broths
½ c. breadcrumbs THREE SQUARE MEALS A rich, ﬂavorful stock is considered to be the foundation of
2 large eggs, whisked Each of the three daily meals gets a makeover good cooking. You will learn the basics of making a home-
¾ t. sea salt in this class, where kids and teens learn made chicken stock that will be transformed to create egg
½ t. fresh ground black pepper some new twists on favorite dishes. ribbon soup, creamy risotto with Parmesan cheese and a
zesty tomato sauce served with penne pasta.
1) Preheat oven to 375 F. Saturdays: Jan. 20, Feb. 17 and March 17
2) Preheat a large sauté pan on 10 am–12:30 pm February 24: Roasting and Baking
medium high heat; add oil and Elk Grove Learn the cooking method of roasting and baking by
Instructor: Karla Lacey-Minors preparing satisfying dishes such as oven-baked Ital-
sauté onion, celery and bell pepper
ian meatloaf, roasted winter vegetables, perfect roasted
until soft .Add in garlic and dried January 20: Breakfast is Served! chicken with a rich pan gravy, and a warm chocolate-
herbs and sauté for 1 additional Start mornings off with a new twist on old favorites. cinnamon bread pudding.
minute. Remove from pan and Baked eggs with fresh herbs, wafﬂes with berry syrup
cool completely before mixing into and cheddar pancakes with sautéed apples and bacon. March 24: Breads and Pastries
recipe. You will learn the essential
3) Combine worcestershire, milk, February 17: Let’s Do Lunch! stepsto make bread and
tomato paste, breadcrumbs, eggs, We’ll take soup and sandwich to a whole new level! pastry. We will make loaves
salt and pepper and mix well. Add Homemade ‘kitchen’ soup and creamy roasted tomato of white and whole wheat
in ground turkey, turkey sausage soup, grilled veggie and cheese panini and spicy brown- bread served with jam and
and cooled vegetables. Mix well to ies for dessert. butter, homemade pizza
combine. dough with assorted top-
March 17: A Super Supper! pings, and a ﬂaky cream
4) Lightly grease a 2 lb. loaf pan
A great weeknight meal ready on the table in a ﬂash! cheese pastry used to cre-
with oil. Place the mixture into the
We’ll make stuffed turkey burgers, Southern-style roast- ate a tarte tatin (an upside
prepared pan. ed potatoes, and double lemon bars. down apple tart with cara-
5) Bake meatloaf in lower part of mel sauce).
oven for 65 to 70 minutes or until
it reaches an internal temperature
of 165 F. Cool loaves for 5 minutes
and then drain off any excess liquid
Wednesday, March 14, 6:30-8:30 pm
$5 donation supports the Sacramento Bike
Tune up your bike in time for spring riding. Our
friends from the Sacramento Bicycle Kitchen
lead this workshop covering basic bicycle
RHYTHM’S WAY: A DRUMMING CLASS maintenance. You’ll learn to adjust derailleurs
Monday, January 15, 6:30-8 pm and brakes, ﬁx a ﬂat, and get your questions
$15, $12 Co-op owners Enrollment is limited to 15 students.
Discover world cultures, personal transformations
and new forms of musical expression through
drumming. In the class, students will explore the BURT’S BEES SKIN CARE CLINIC
historical and cultural role of drums and rhythms Thursday, March 29, 7-8 pm
and learn the fundamental tools for playing and Sacramento - FREE
Winter Vegetable creating rhythms. The class offers a fun and Join Julia, a skin care specialist from Burt’s
engaging space for all who wish to tap into their Bees, for a clinic on natural skin care. We’ll dis-
Barley Soup creative potential! cuss the history of Burt’s Bees and an in-depth
Serves 6-8 Instructor: Krishna Harrison-Muñoz look at the company’s fabulous line of earth-
friendly products for men, women and babies
10 c. vegetable stock BEGINNING KNITTING— – including many brand new items. A selection
½ . pearl barley A THREE-CLASS SERIES of Burt’s Bees travel-sized products will be
2 carrots, peeled and diced Wednesdays, Jan.24, Feb. 7 given to all participants.
2 parsnips, peeled and diced and Feb. 21, 6:30-8 pm Instructor: Julia Rock
2 red potatoes, unpeeled, diced Elk Grove
1 rutabaga, peeled and diced $40, $35 Co-op Owners
1 c. broccoli ﬂorets Feeling left out of the knitting revolution? You’ll
1 t. chopped fresh thyme learn the basics by working on three different scarf
1 t. chopped fresh oregano projects. Individual attention will be given each
1 T. chopped fresh ﬂat leaf parsley student. Bring a pair of straight needles size 10 ½-
13 and at least 120 yards of any kind of yarn.
Instructor: Megan Lee
1) In a large soup pot over high heat,
bring the stock to a boil. Add the
HOW TO GET YOUR KIDS
barley; reduce the heat to medium-
TO EAT REAL FOOD
low, cover and slimmer until almost
tender, 15 to 20 minutes.
Saturday, Feb. 17, 3-4:30 pm
Elk Grove - FREE
2) Raise the heat to medium- Tired of food ﬁghts at every meal? Join Sacra-
high and bring to a simmer. Add mento Montessori School chef Scott Singer for
the carrots, parsnips, potatoes, some new ideas and inspiration. Scott cooks for
rutabaga, broccoli, thyme and 70 young children every day, and he’ll share his
oregano. Simmer, uncovered, until proven methods for getting kids to enjoy healthy,
all the vegetables are tender, about unprocessed foods. This class includes recipe
15 minutes. ideas as well as ways to involve children of all
3) Ladle into warmed bowls, ages in the kitchen.
garnish with the parsley and serve Instructor: Scott Singer
immediately. Co-sponsored by One Village
HEALTH AND WELLNESS
REVERSING HYPERTENSION SUPERIOR HEALTH GET A BETTER NIGHT’S SLEEP!
Wednesday, Jan. 17, 6:30–8 pm WITH DETOXIFICATION Wednesday, Feb. 21, 6:30-8 pm
Elk Grove—Free Wednesday, Feb. 7, 6:30-8 pm Sacramento—Free
Are you tired of counting sodium to lower your Sacramento—Free Saturday, March 3, 11 am – 12:30 pm
blood pressure? Believe it or not, salt is not the While a healthy diet and exercise are vital to our Elk Grove—Free
problem for most people with hypertension. This well-being, the body will not function optimally When was the last time you really slept well?
class will reveal what the medical industry won’t when it is overloaded with heavy metals and en- Learn the latest research and technology in the
tell you about how to lower your blood pressure vironmental toxins, which are believed to be as- study of sleep, some proven techniques that
through diet. sociated with chronic degenerative diseases and work, and the food and supplements your body
Instructor: Bronwyn Schweigerdt, M.S. and immune disorders. This workshop will teach you needs for adequate rest. This class could change
author of The Undiet how to identify toxins in your home, and follow a the quality and quantity of your sleep forever!
simple detoxiﬁcation program, balancing your pH Instructor: Dr. Damon West
FREEDOM FROM ARTHRITIS AND JOINT PAIN levels and supporting a healthy immune system.
Wednesday, Jan. 17, 6:30-8 pm Instructor: Crissy Zmijewski, nutritional consul- IMPROVE YOUR HEART HEALTH NATURALLY
Sacramento—Free tant and personal trainer Tuesday, Feb. 27, 6:30-8:30 pm
Do you suffer from joint pain, rheumatoid or Sacramento
osteoarthritis? If so, you will want to participate $20, $18 Co-op owners
in this lecture on the causes and natural treat- Heart problems are on the rise, and heart drugs
ments available to you. Start the New Year on the abound. Using herbs and eating the right foods
road to freedom from pain! can give your heart a natural boost. We will ex-
Instructor: Dr Suzette Lanzarotta, chiropractor plore the various herbal remedies and formulas
and homeopath that may help regulate the heartbeat, keep the
blood ﬂowing and strengthen the blood. We will
MASTERING A HEALTHY LIFESTYLE also discuss heart healthy foods.
Saturday, Jan. 27, 3-4:30 pm Instructor: Candis Hope Cantin
Start the New Year off by learning some simple REVERSING DIABETES
lifestyle choices that are proven to cleanse and Wednesday, March 7, 6:30–8 pm
restore every cell in your body. We’ll cover the ba- Sacramento—Free
sic steps to take to rejuvenate your entire body, Learn how to “undo” Type II Diabetes by eating
including diet, posture and meditation, stretches foods that naturally regulate insulin and glucose
and exercises, creativity and positive mental at- levels. You will also be surprised to learn cer-
titude. tain foods can dangerously increase insulin and
Instructor: Dr Damon West glucose (hint: not carbohydrates), and where they
are found in the diet. If you are a diabetic, or at
MEDITATION CIRCLE risk of becoming one, this rarely heard informa-
HERBS FOR WOMEN’S HEALTH
Wednesdays, Jan. 31, Feb. 28, March 28 tion could greatly improve your quality of life.
Thursday, Feb. 8, 6:30-8:30 pm Instructor: Bronwyn Schweigerdt, M.S. and
6:30-8 pm Sacramento
$15, $12 Co-op owners author of The Undiet
$20, $18 Co-op owners
Sacramento Learn how to use herbs to support your everyday
Guided meditation for everyone. Each of these health and vitality. With 20 years experience in
sessions will concentrate on a different medita- teaching women to use herbs to support their Wednesday, March 21, 6:30-8 pm
tive technique. wellness, Kami has developed a treasure chest Sacramento—Free
January: How to use your voice and tones to of tools to help women enhance their health Headaches are no fun. If the drugs really helped,
facilitate meditation. naturally. The course includes a discussion and then why do they keep coming back? Understand-
February: Using simple movement to comple- demonstration of herbal remedies for PMS, herbal ing the symptoms and the causes of headaches
ment sitting meditation. calcium, breast cancer prevention, menopausal can lead to their prevention and alleviation. We’ll
March: The power of visualization in meditation. support and many other symptoms and issues discuss biomechanics, ergonomics, vision, blood
Instructor: Tara Stiles that women experience. sugar, hormones, stress, trauma and other causes
Instructor: Kami McBride of headaches. You’ll be amazed by the solutions!
KEEP YOUR FAMILY HEALTHY DURING THE Instructor: Dr Damon West
COLD AND FLU SEASON AN INTRODUCTION TO HEALTHY AND
Wednesday, Jan. 31, 6:30-8:30 pm PERMANENT WEIGHT LOSS SPRING CLEANSING—DETOXIFY YOUR BODY
$15, $12 Co-op owners Tuesday, Feb. 20, 6:30-8 pm Saturday, March 24, 3-4:30 pm
Elk Grove Elk Grove—Free
There are simple and effective remedies for colds, According to traditional Chinese medicine, spring
Learn the importance of eating small, frequent
ﬂu and coughs that can treat the whole family. is the perfect time to ﬂush those toxins out of
meals to raise metabolism, getting enough ﬁber
You’ll learn about natural remedies that have your system. We’ll discuss the detoxiﬁcation pro-
in your diet, and keeping your blood sugar at
worked for generations to help people recover cess, the organ systems that are involved and how
steady levels. Understand the truth about artiﬁ-
from acute ailments. We will be creating and they work. Good nutrition will be our focus—the
cial sweeteners in weight loss, and how to help
tasting many of these remedies – most of which foods to eat to effectively aid in the detox process.
the liver burn fat instead of storing it.
you’ll ﬁnd in your own refrigerator or spice rack! Instructor: Bradley Cimino, Acupuncturist and
Instructor: Bronwyn Schweigerdt, M.S. and
Instructor: Candis Hope Cantin Herbalist
author of The Undiet
YOGA AND FITNESS
FOUNDATIONAL YOGA VIGOROUS VINYASA YOGA
Thursdays Jan. 18, Feb. 15 and Saturdays, Feb. 3 and March 3, 10 am-noon
March 15, 10-11 am Sacramento
Sacramento Wednesdays, Feb. 7 and March 7, 6-8 pm
$8 donation at the door Elk Grove
This heart-centered, gentle yoga class is for $12, $10 Co-op owners
beginners to advanced practitioners. We Vinyasa is a style of yoga where the poses ﬂow
will focus on relaxation, breathing exercises, smoothly from one to the next, each transi-
neck and back exercises and yoga poses. tion is as important as the pose itself. This
Join us for increased energy, enlightenment, class will be taught in the Kripalu tradition,
relaxation and rejuvenation. emphasizing meditation in motion, a mindful
Instructor: William Star connection of movement to breath, and creat-
ing a space for the practitioner to feel safe and
BODY JOY RELEASE...BE YOUR OWN BEST at ease in body, mind and soul. Some basic
BODY WORKER knowledge of yoga is recommended but not
Saturday, Jan. 20, 10 am-noon required.
Saturday, March 10, 10 am-noon Instructor: Xenia Guido-Spafford
$15, $12 Co-op owners INTRO TO YOGA AND TAI CHI
Feel better in day-to-day life and support INTRO TO TAI CHI AND CHI KUNG FOR SENIORS
your personal exercise practice. Learn a FOR SENIORS Wednesday, March 28, 1-2 pm
variety of ways to use breath, foam rollers Wednesday, Jan. 31, 1-2 pm Sacramento—Free
and massage balls to loosen tight joints and Sacramento—Free These practices improve ﬂexibility, coordi-
muscles. Explore ways to improve your core These practices improve ﬂexibility, coordina- nation, balance and energy while reducing
stability that you can easily ﬁt into your dai- tion, balance and energy. Also, they have a stress. Instructor Tara Stiles specializes in
ly life. Come away with a whole new sense of calming inﬂuence on the body, mind and spirit. teaching these practices so their beneﬁts can
the body you occupy! Research shows that seniors who practice Tai be experienced by anyone regardless of age or
Instructor: Stacey Dreizler, physical thera- Chi are at 47% less risk of falls. health condition.
pist Instructor: Tara Stiles Instructor: Tara Stiles
Fridays at 6 pm: Jan. 5, Feb. 2, March 2
Sacramento • $25 per person
Proceeds beneﬁt Soil Born Farm Urban Agriculture Project
Join Eileen Murray at the
Learning Center for a deli-
cious community dinner
highlighting seasonal January 5 February 2 March 2
vegetarian fare. Eileen’s
community dinners have Crostini Platter Phyllo Triangles Potato Cakes
attracted a following of
people with a passion for Winter Warming Stew Minestrone Soup Split Pea Soup
organic and vegetarian foods.
Live music with guitarist Baked Buttercup Squash Pasta with Broccoli Mushroom St. Patrick’s Seitan
Jon Merriman will comple- Cream Sauce
Savory Rice Dressing Long Grain Brown Rice
ment the experience.
Seasonal Mixed Vegetable Carrot Onion Miso Braised Root Vegetables
Eileen Murray has been
preparing family-style Blanched Green Kale Panzanella Salad Mustard Greens
meals for 30 years. From
Alaska to the North Pole, Arame Mushroom Sauté Arame Rice Squares Cabbage Dulse Rolls
from Nevada City to Sac-
ramento, as a camp cook, Baked Apple Chocolate Cake Carrot Cake
baker, entrepreneur and
instructor, Eileen has been
cultivating the art of cook-
ing organic whole food. She Soil Born Farm Urban Agriculture Project
is an accomplished macro- The mission of this project is to create an urban agriculture
biotic cook who has studied project that strengthen and supports local food systems by
at the Kushi Institute in educating youth and adults about food, nutrition, sustainable
Boston and the Vega Cen- living and ecological farming; building relationships between
ter in Oroville, California. farmers, consumers and educators; and contributing to food
When Eileen is not tending security in our community.
to her personal chef busi- www.soilborn.org
ness, you’ll ﬁnd her in the
garden. Soil Born Farm is located at 3000 Hurley Way in Sacramento.