Host a Private Cooking Class - Sacramento Natural Foods Co-op

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Host a Private Cooking Class - Sacramento Natural Foods Co-op Powered By Docstoc
					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.

                                                                CLASS REGISTRATION
                                          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; 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 CLASSES
                                                                                                                             SPANISH TAPAS
        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
                                                                                                                             THAI CLASSICS
        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
                                                                                                                                   Elk Grove
                                                       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
                                                                            Elk Grove
                                                                                                              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
                                                         VEGETARIAN CUISINE
                                                      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
                                                                         Feb. 19
1 T. cumin
                                                                   VEGETARIAN CHINESE
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
                                               almond cookies
fresh pepper and salt to taste
fresh cilantro for garnish                                              Feb. 26
                                                                   VEGETARIAN INDIAN
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.

                                                                  LATIN SIZZLE
                                                 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.

                                                                        March 19
  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
                                               delicious class.

                                               COOKING CLASSES
                               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
                                                                             Elk Grove
                                               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:
                                                                                                                               WINTER WARM-UP
                                                              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.
ricotta cake.
       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

                                                   COMMUNITY EDUCATION
before serving.

                                                                                                                     BIKE MAINTENANCE
                                                                                                               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
                                              Sacramento                                                 answered.
                                              $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
                  Elk Grove—Free
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
                                                                                                                     ALLEVIATING HEADACHES
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

                                                     Eileen’s Kitchen
                                                         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
Sacramento Community
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-                                         
ness, you’ll find her in the
garden.                         Soil Born Farm is located at 3000 Hurley Way in Sacramento.


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