Spring Workshops at People’s Co-op

GREEN SMOOTHIES AND SUPERFOOD SMOOTHIES -Sunday April 20, 2-5pm

Green Smoothie

Green Smoothie

Spring and summer are the perfect time to include light, cleansing, yet highly nutritive smoothies in our diets. This class will cover the basics of awesome smoothie-making, including how to incorporate fresh leafy greens and a variety of super foods like goji, maca, and cacao into deliciously satisfying, ridiculously healthy drinks. We’ll discuss the benefits of liquid nutrition in its myriad forms, and we’ll make (and enjoy) several different types of blended drinks, including low-glycemic, tonic herb elixirs made with healthy fats, and detoxifying smoothies made of raw fruits and greens.

Suggested donation $15, payable to the instructor at the event.

SUPERFOOD BLISSBALLS AND RAW SNACKS- Sunday May 18, 2-5pm

A variety of blissballs...super yum...

A variety of blissballs…super yum…

If you’ve tried some of the amazing raw treats available at the market and think you’d like to try your hand at making your own, this class is for you! We’ll explore the ingredients, tips, and techniques to making delicious, highly nutritious, portable, raw vegan snacks. Using nuts, seeds, dried fruits, coconut, and a variety of super foods such as algaes and medicinal mushrooms, we’ll make (and eat!) several different high-energy snacks, including sugar-free (and paleo!) options. We’ll discuss and demonstrate a variety of creative combinations, as truly the possibilities are endless!

Suggested donation $15, payable to the instructor at the event.

YOGI FOOD- Saturday June 14, 2-5pm

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Conscious eating is a crucial element in any dedicated yoga practice. Traditionally, a yogic diet is comprised of light, vegetarian, and “Sattvic” foods which nourish the body to support a physical asana practice, while calming to mind to aid in meditation. This class will discuss modern approaches to the traditional diet, favoring vegan and gluten-free adaptations over wheat and dairy, and incorporating cutting-edge nutritional knowledge with ancient, Ayurvedic wisdom. We will also talk about “The Yoga of Eating” and how to let the body’s intuition and innate wisdom guide our food choices.  We will prepare some modern versions of traditional Sattvic yogic foods including kichari and chapati, to be enjoyed during/after the class.

Suggested donation $15, payable to the instructor at the event.

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Workshops at People’s Co-op

BASICS OF FERMENTATION

SUNDAY OCTOBER 20 2-5PM

Experts agree that some of the most important foods to include in a healthy diet are fermented, or cultured, vegetables. Fermenting vegetables increases the bioavailability of nutrients, while providing the beneficial bacteria and probiotics needed for healthy digestion, which is so fundamental to overall well-being. In this workshop we’ll discuss a variety of ways to make your own sauerkraut, kim chi, and cultured vegetables at home. In the hands-on portion of the workshop we’ll make a traditional cabbage sauerkraut, a mix of cultured seasonal vegetables, and a fermented beet kvass beverage. We’ll also touch upon the types of diets which emphasize these foods, and the benefits derived thereof.

Suggested donation $15 payable to the instructor at the event.

Please call the co-op to register: 503.232.9051.

JUST RAW DESSERTS

SUNDAY NOVEMER 17, 2-5PM

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In this workshop we’ll explore the basic principles of raw dessert-making, and learn different ways to get creative with raw desserts at home. We’ll make a raw vegan “cheesecake” with a probiotic cashew and macadamia cream, a raw fruit tart, and even a raw chocolate mousse! You’ll learn to make luscious, healthful, decadent sweets free of grains and refined sweeteners. Participants will take home the skills to make successful and beautifully presented desserts that are sure to be a hit at any holiday party!

Suggested donation $15 payable to the instructor at the event.

Please call the co-op to register: 503.232.9051.

RAW CHOCOLATE ALCHEMY

SUNDAY DECEMBER 15 2-5PM

 

Raw chocolate is all the rage these days, and with good reason! Raw cacao is one of the most antioxidant-rich foods in the world, and one of the most delicious. In this workskop we’ll discuss the nutritional benefits of cacao, as well as its fascinating history. Participants will learn hands-on the secrets to making the perfect raw chocolate bar and other luscious treats.  We’ll talk about innovative ways to flavor your chocolate creations, and how to choose healthy sweeteners. And of course we will eat raw chocolate!

Suggested donation $15 payable to the instructor at the event.

Please call the co-op to register: 503.232.9051.

Superfood Raw White Chocolate

286715_267032113313148_2182149_oRaw cacao butter is definitely one of my favorite substances on Earth. Its chocolatey fragrance is heavenly, its sensual texture is divine, and its healing properies are simply out of this world! Cacao butter massaged into the skin and lips is rejuvenating and beautifying; when consumed, its vitamin E and essential fatty acids beautify and provide a healthy glow from the inside out. You can find cold-pressed, pure (food-grade!) cacao butter online, or at your local organic food co-op.

Another of my favorite foods is the almighty coconut. Full of healthy medium-chain triglycerides (fats that convert directly to energy without being stored as body fat) and antibacterial lauric acid, coconut is in high demand these days by athletes and health-conscious people around the globe. Thankfully, the production and fair-trade of coconut products can be quite beneficial, economically and agriculturally, to the people who farm them and the soil on which  they are grown.

This recipe calls for coconut butter, which is becoming fairly easy to find in most co-ops and whole food supermarkets. You can also make your own in your food processor. Simply put about 3 cups of dried, shredded coconut in the processor and blend on high for about 15 minutes, scraping the sides occasionally, until the coconut forms a thick, creamy paste. It will become solid at room temperature. Store the butter in a glass jar.

The third superfood ingredient in this recipe is Maca. Maca is a nutritionally-dense, mineral-rich tuber grown high in the Andes mountains. Revered for its ability to provide lasting energy, balance hormones, and perhaps increase libido, this delicious, mildly sweet root has been used for centuries as a food in Peru; these days it popular with ultimate health-seekers, vegan athletes, and raw foodists alike.

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SUPERFOOD RAW WHITE CHOCOLATE

INGREDIENTS:

1 1/2 cup raw cocoa butter, grated or finely chopped

3/4 cup coconut butter

1/2 cup maca powder, raw

1/2 cup fine coconut sugar, or maple sugar

2 tsp vanilla bean powder

OPTIONAL SUPERFOOD INGREDIENTS:

1/4 cup goji berries and/or cacao nibs

2 Tbsp lucuma, mesquite powder, or chlorella

TO MAKE THE CHOCOLATE:

In a double boiler, gently melt the cacao butter. Use a low heat and stir frequently; cacao butter melts at about body temperature, so there’s no need to make it much warmer than that. You could even melt it in a bowl, inside a larger bowl of hot water. Stir in the coconut butter, keeping the temperatures low.

When the butters are fully melted, gently stir in the maca powder, sugar, and vanilla bean, until all the ingredients are thoroughly blended together. You may want to use a whisk to get out any lumps. Stir in any optional superfood ingredients such as goji berries or nibs at this point.

Pour the warm mixture into molds; I used a mini-muffin tray and just filled the bottoms of the molds to make these round chocolates. Let the mixture cool and harden. You can put the chocolates in the freezer for 15 minutes to make them firm enough to pop out of the molds.

Store the chocolates in a glass jar, and keep them refrigerated or in a very cool, dry place.

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