It’s Picnic Time: Vegetarian/Vegan Cooking Workshop – LIVE ONLINE, Interactive with Sheila Wrede

Sunday, May 16, 2021 

1:30 – 3:30 pm  HST 

Price: $35

20 % Discount for Golden Circle & Platinum members

It is always a challenge to envision a healthy menu for a holiday gathering.  In this workshop before Memorial Day, Sheila will show you how to prepare:  

•       Tempeh Burgers with optional cheese
•       Vegan Potato Salad
•       Healthy Coleslaw

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 Tempeh Burgers as well as a baking pan baking them in the oven.  You will also need a pot for boiling the potatoes. 

How to Present

When was the last time you used cloth napkins? This is a great opportunity to pick up a new set with your color and style preferences. Jars and water bottles work well for beverages and other liquidy foods, and glass or tin present top alternatives to plastic or throw away containers. It feels so much better to the touch, and can be a significant and easy way to reduce waste.

For a sustainable picnic, find bamboo or other reusable tableware, a blanket you like to use for the outdoors, and some glass jars and/or reusable containers for the food. With these simple items you can have a sustainable picnic that feels great and looks so visually appealing!

Ingredients

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

• 1 pound tempeh (non-gmo)

• Cheese or vegan cheese, optional

• 4 rolls or buns for burgers

• 1 avocado (local or organic)

• 1 cup microgreens (or organic lettuce of choice)

• 1 yellow onion (organic)

• Tomato slices, optional (organic)

• 1 pound small red potatoes (organic)

• 2 cups of mixture of bell pepper, celery, red onion (organic)

• ¾ cup raw cashews

• 3-4 cloves garlic

• Fresh parsley for garnish, optional

• 2 cups shredded cabbage (green and/or red, organic)

• 2 carrots, shredded (organic)

• 2 green onions (organic)

• Jalapeno or cayenne, optional

• Fresh Cilantro (organic or local)

• Toasted pumpkin seeds or sliced almonds

• 1 ½ tablespoon dried dill or 3-4 T fresh dill

• 3 tablespoons apple cider vinegar

• 1 cup olive oil or grapeseed oil or avocado oil

• 2 tablespoons maple syrup (or sweetener of choice)

• ¾ teaspoon hot sauce, optional

• 1/3 cup barbecue sauce

• ¾ tablespoon Dijon mustard

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

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

Sheila Wrede

Holistic Health Coach, Educator

Sheila 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.