Virtual - New Year New Me: Healthy Eating 4-Week Class

The Chef Upstairs is partnering with Holistic Nutritionist and TEDx speaker Cristina Tahoces, owner of Thrive Nutrition Practice to create this healthy and nutritional 4-week cooking program

• When – Sunday afternoon;  Jan. 10, 17, 24, 31
• Time – 2 pm to 4:30 pm (2 ½ hours of cooking, chef demonstration, virtual cooking and nutritional commentary)
• Cost - $199 plus HST for the 4-week program

Program description

• Eating well makes you healthy, wealthy and wise!
• Combo of demonstration and cooking with our chef along with weekly Nutrition commentary and notes from Nutritionist Cristina Tahoces, that ties into that week’s subject material
  • Part of a healthy diet is understanding balance and portion size
  • We can trick the body into resisting sugar cravings by cooking with low glycemic index foods and using savoury spices and flavourings
  • Creating healthy meals plans
  • How to measure success?
• 4 Weekly classes that are healthy, savoury and easy to prepare
• Each class will feature knife skills and many tips and tricks in the kitchen
• Each participant will receive a Set up Sheet with details including: Ingredients and quantities; equipment requirements; what to do prior to class; the flow of the class and the recipes

Week 1 – Spice up your meals with Indian Inspired Seasonings

Menu and Recipes

• Basmati Rice Salad with Cucumber & Mango
• Butter chicken using coconut milk – healthy version
• Roasted Cauliflower and okra
• Cucumber Raita/Yogurt dip (demo)
• baked apple with cinnamon

Nutritional Notes

• How using spices and creating savoury dishes will quell your sugar beast
• Should I buy organic chicken? What is organic vs free range vs air chilled?
• Selecting healthy side dishes
• Carb portion control

 Week 2 – Make Fish Fun, Delicious & Healthy

Menu and Recipes

• Cucumber salad with roasted sesame seeds
• Miso glazed salmon
• Blackened Fish Taco (demo)
• Roasted sweet potato with miso
• Sautéed spinach with sesame oil and garlic
• Matcha (Green Tea) pudding

Nutritional Notes

• How often should we eat fish and what are the benefits?
• What is quick and easy?
• Which fish are the best to eat?

Week 3 - Meatless Dinners

Menu and Recipes

• Tomato and Cannellini Bean Salad with quinoa
• Roasted spaghetti squash with 30 minute tomato sauce, sautéed mushroom and zucchini
• Broccolini stir fry (demo)
• Avocado chocolate pudding

Nutritional Notes

• How often should we eat meatless?
• How do I get protein if no meat?
• Best sources of protein 

Week 4 - Rethink Breakfast

Menu and Recipes

• No tortilla Breakfast burrito with Restaurant style salsa
• Hanoi style Breakfast pho with zucchini noodles
• Flourless Savory Breakfast Muffins (use sunflower flour vs almond flour)
• Breakfast Smoothy as a total meal
• Turkish poached eggs in Yogurt (cilbir) - demo
• Egg cups - demo

Nutritional Notes

• Is cereal good for breakfast?
• Oatmeal is popular, but is it any better than cereal?
• Can a smoothie be a good breakfast meal?
• Which food elements are best to start the day?
• What about coffee?