Virtual - New Year New Me: Healthy Eating 4-Week Class - The Chef Upstairs

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?


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