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It’s a 4th of July Picnic! Vegetarian/Vegan Cooking Workshop – LIVE ONLINE, Interactive with Sheila Wrede

June 27, 2021, @ 1:30 pm - 3:30 pm HST

Sunday, June 27, 2021 

1:30 – 3:30 pm  HST 

Price: $35

20 % Discount for Golden Circle & Platinum members

Everyone is now enjoying our new freedoms and being able to picnic outdoors, so let’s continue with our picnic theme!  With the 4th of July just around the corner, Sheila will show you how to prepare:

  •   Mushroom, zucchini, butternut squash, and tofu skewers
  •   Red pepper sauce
  •   Vegan pulled pork sandwiches
  •   Quinoa salad
  •   Seasonal fruit salad

Join Sheila from your home kitchen for a vegetarian food adventure through the magic of Zoom. By the time you finish this cooking workshop, you will have lovingly prepared a meal for 4 people!

Have you ever considered cooking as a mindfulness practice? Working with Sheila, you learn to maintain a presence of mind: doing your prep work in advance, laying your equipment and materials out to begin with, and moving calmly, cheerfully, with awareness through the cooking process. Mindful eating of your delicious results becomes a natural follow-through to your workshop experience.

Mindfulness practices can enhance your overall well-being. A healthy lifestyle that supports the physical health of the body with good nutrition, regular exercise, and adequate sleep can support your immune system in the era of this pandemic that we are all experiencing.

Sheila Wrede

A practitioner of various forms of mindful movement and meditation, Sheila brings mindfulness to the kitchen! Sheila attended the plant-based Culinary Institute Boot Camp in Napa, CA, and she loves sharing what she learned with you. She is the founder and owner of Wellness Becomes You. With clear instructions and good cheer, Sheila makes your cooking process easy and fun and focuses on the nutrition and health benefits of the recipes.  

How to Prepare

Come with your curiosity, a cutting board, and your favorite knife and spoon for stirring, and let the fun begin. You will need a sauté pan for the “pulled pork” as well as a baking pan baking for the skewers (metal or bamboo skewers required).  Grilling the skewers is optional. You will also need a pot for cooking the quinoa and making the red pepper sauce.  

How to Present

When was the last time you used bamboo or other reusable tableware?  Use a blanket, some glass jars, and reusable containers and you will have a sustainable picnic! 

Recipes will be provided when you sign up!


Here’s an ingredient list for your shopping convenience. We suggest that you choose local and/or organic foods whenever available: 

  • 1 small fresh butternut squash or frozen cubed (found at Whole Foods)
  • 12 cremini mushrooms
  • 2 small zucchinis
  • 1 small yellow onion (about ½ cup chopped)
  • 1 carrot
  • Fresh Ginger
  • Watermelon and your choice of seasonal fresh fruit
  • Lemon zest
  • 2 to 3 oz orange juice (fresh squeezed is best)
  • 2 to 3 oz lemon juice (fresh squeezed is best)
  • 4 pitted Medjool dates
  • ½ cup chopped almond or cashews
  • Pickles and onions for serving
  • 1 can jackfruit in water or 1 pkg unseasoned jackfruit (found at Down to Earth)
  • ½ cup carrot juice or vegetable broth
  • 1 14 oz pkg firm tofu
  • 1 cup quinoa
  • Soy sauce
  • Paprika powder
  • Garlic powder
  • Chili powder or hot sauce
  • Olive oil
  • 2 tablespoons butter or vegan butter
  • 1 tablespoon barbeque sauce
  • 1 tablespoon tomato paste
  • 1 tablespoon brown sugar or maple syrup
  • 4 buns (brioche hamburger rolls are found at Whole Foods)


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

Experience the joy of preparing food in your home with a community of health-conscious friends in this interactive cooking experience.

Sheila Wrede

Holistic Health Coach, Educator

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

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

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

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

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This post is also available in: 日本語 (Japanese)


June 27, 2021,
1:30 pm - 3:30 pm HST
Event Category:


HI United States