FB Pixel
Loading Events

« All Events

  • This event has passed.

Spring Medley Vegetarian/Vegan Cooking Workshop – LIVE ONLINE, Interactive with Sheila Wrede

April 10, 2022, @ 1:30 pm - 3:30 pm HST

Sunday, April 10, 2022 

1:30 – 3:30 pm  HST 

 Price: $35

20% Discount for Golden Circle & Platinum members


Join Sheila to make foods that support your brain health.  You will have a smorgasbord of flavors to sample with this Spring Medley.

Together we will make:

  • Strawberry Spinach Salad with Avocado and Walnuts
  • Raspberry Vinaigrette
  • White Bean & Greens Soup
  • Rosemary Tapenade
  • Rosemary Infused Olive Oil
  • Avocado Chia Pudding

Join in 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 tapas style sampling for four 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 creations becomes a natural follow-through to your workshop experience.

Mindfulness practices can enhance your overall well-being. A healthy lifestyle that reinforces the physical health of the body with good nutrition, regular exercise, and adequate sleep can support your immune system.


Sheila includes this list for your shopping convenience and suggests that you choose local and/or organic foods whenever available!

  • 1 ½ tablespoons minced fresh rosemary, plus whole sprigs
  • Small bunch kale or collard leaves
  • 1 onion
  • Garlic
  • Parsley for garnish, optional
  • Package baby spinach
  • Fresh strawberries
  • 2 Avocados
  • Small shallot
  • ¾ cup fresh or frozen raspberries
  • 1 teaspoon lemon juice
  • 1 cup almond milk, or milk of choice
  • ¼ cup walnuts
  • ¼ cup chia seeds
  • 2 cups olives
  • 1 tablespoon capers
  • 2 tablespoons roasted tomatoes (usually in a jar)
  • Extra virgin olive oil for tapenade and for making infused oil
  • 2 cans white beans such as Cannellini or Great Northern
  • Box vegetable broth
  • ½ tsp Dijon mustard
  • 2 tablespoons red wine vinegar
  • 3 tablespoons maple syrup, or sweetener of choice
  • 1 teaspoon vanilla extract, optional
  • 1 teaspoon dried rosemary
  • 2 tablespoons minced fresh thyme
  • 1 teaspoon dried thyme
    2-3 inches dried kelp
  • 1-2 bay leaves
  • French bread or sourdough bread (to have with soup/salad or dipping tapenade)
  • Added Protein Option: your choice of cheese for your soup or salad

Recipes will be provided when you sign up!

 Come with your curiosity, a cutting board and your favorite knife and spoon for stirring, and let the fun begin. You will need a large pot for making the soup and a smaller pot for the infused olive oil. You will also need a small food processor and a blender (or the blender can be used again).

“Thank you, Sheila, for a wonderful healthy cooking class again! I really missed taking your class! I was curious to find out how curry and soba would come out. I am just used to eating soba with tempura or with dashi broth soup, so this was an eye-opening experience! But when you think about it, we eat curry udon in Japan so it’s only natural to use soba with curry. And it’s healthier! Mahalo”  – Sachiko 

“Wonderful class! Thank you so much, Sheila! The soba dish was spicy – wound up with a runny nose, but everything was great and the family enjoyed dinner! Aloha”Alice  

“We loved it all to begin with, but I just now tried the chocolate pots. SO GOOD! That is a go-to for this whole week and for events. I am trying to eat healthier, and this class really helped me. Thank you!” Loida

“Big mahalo, Sheila! You’re making the world a better place, one healthy dish at a time.” – Charlie 

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.

Get the Still & Moving App

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


April 10, 2022,
1:30 pm - 3:30 pm HST
Event Category:


HI United States