Welcome to our Community Learning Center and Cooking School!
Welcome to our Community Learning Center and Cooking School! The Co-op’s Community Learning Centers in Sacramento and Elk Grove are just one way we are working to fulfill our purpose to be a trusted source of natural foods and products and a reliable source for consumer information. Our classes are unique and affordable, and we offer several free classes each month. Our program offers something for everyone—from our extensive cooking classes and health and well-being seminars to lectures and discussions—to educate our community about important food, family, health and environmental issues. The Co-op is committed to supporting organic local family farms and small producers of high quality food. We highlight these growers and producers in our store and feature organically grown ingredients in our cooking classes. CLASS REGISTRATION Pre-registration is required for all classes. Fees are due at the time of registration. • In person, register at the Customer Service Desks in either store. CANCELLATION POLICY: Please call if you are unable to attend. Fee is nonrefundable and classes are nontransferable with less than a 24-hour cancellation notice. We reserve the right to cancel classes with enrollments of eight students or less. • By phone, call the Customer Service Desk in Sacramento at 916 455–2667 or in Elk Grove at 916 868–6371 weekdays, 9 am–5 pm, and pay with a credit card. PARKING: Due to limited space at our Sacramento store, we ask that class participants do not park in the Co-op store’s parking lot. Thank you for your cooperation. • On line, visit www.sacfoodcoop.com; download and complete the registration form. Mail it along with payment to SNFC two weeks prior to the class date. Host a Private Cooking Class If you are looking for a private teambuilding event for your office, or simply a unique, fun event for friends, we provide a hands-on cooking class that would be a perfect gathering. Our instructors focus on cooperation and communication. Your group will prepare and enjoy a delicious four-course meal. These classes are designed for a minimum of 15 people and a maximum of 30. The price per person is $75 for a three-hour class. Call Terese Esperas, SNFC Programs Director: 736-6800, ext. 146. Choose a menu or create your own: • Thai Flavors • Mexican Classics • Indian Feast • Sensational Sushi • Rustic Italian • New Orleans Mardi Gras • Chocolate Decadence • Tropical Paradise • Vegetarian Feast • Ravioli and Homemade Pasta • Southern France • Greek Favorites Special Thanks! Children in Class We are proud to offer many kids and teens cooking classes geared especially for youngsters. Our regular cooking classes are structured for more mature audiences. If you would like your child to attend an adult cooking class with you, please request prior approval from the Customer Service Desk. We are sorry but students under 21 years are not permitted to attend the wine events or Cook’s Club classes. In the interest of creating a suitable learning environment for all students, we kindly ask that babies and small children are not brought to class. Thank you for your cooperation. The following companies donate to our classes: Organic Valley • Petaluma Poultry Veritable Vegetable • Spectrum Naturals Lundberg Family Farms • Ital Foods Emerald Valley • Imagine Foods • Honest Tea Muir Glen • Thai Kitchen • Organic Prairie Yamamotoyama • Diestel Turkey Ranch COOKING CLASS ASSISTANT PROGRAM Our assistant program is a great way to learn and save money! Sign up (first-come first-serve) and attend for 50% off! Prep Assistants: Prep Assistants arrive 90 minutes prior to class to assist the teacher. They will also assist during the class. Clean-up Assistants: Clean-up Assistants assist the instructor with clean-up (about 45 minutes to an hour). 2 COOKING CLASSES SPANISH TAPAS Monday, March 5, 6:30-8:30 pm COOKING SCHOOL PREVIEW— FREE COOKING CLASS Elk Grove $39, $30 Co-op owners Spanish tapas, “small dishes,” are best enjoyed with a delicious glass of Spanish rioja! Enjoy spinach and goat cheese stuffed piquillo peppers; traditional Spanish tortilla; garlic shrimp; pinchos morenos—grilled skewers of spice-rubbed pork tenderloin; mushrooms al ajillo; and ensalada with olives and manchego cheese. Instructor: Dionisio Esperas Curious about our cooking school? Come check it out at the three free classes below. Get a taste of our winter schedule and enjoy special discounts on future classes. Monday, Jan. 8, 6:30-7:30 pm Sacramento – Free We’ll highlight a recipe from our upcoming International Vegetarian series. Instructor: Dionisio Esperas THAI CLASSICS Thursday, March 8, 6:30-8:30 pm Thursday, Jan. 11, 6:30-7:30 pm Elk Grove—Free We’ll highlight a recipe from our upcoming Italian Kitchen classes. Instructor: Cris Mckone Monday, Feb. 5, 6:30-7:30 pm Sacramento – Free We’ll highlight a recipe from our upcoming Latin Sizzle series. Instructor: Dionisio Esperas THE HEALTHY GOURMET Saturday, January 13, 10 am-noon Sacramento $35, $25 Co-op owners Who said healthy cooking has to be tasteless and boring? Get your New Year off to the right start with some fabulous healthy recipes! Learn to make caponata (a flavorful eggplant dip) served with pita chips, lentil and Arborio rice soup, seafood stew in parchment, bulgur pilaf-stuffed peppers with dried apricots and cranberries, and almond biscotti. Learn to reduce calories in other recipes by substituting flavorful ingredients. Instructor: Jill Simmons INDIAN FEAST Monday, Jan. 15, 6:30-8:30 pm Elk Grove $39, $30 Co-op owners Learn to make a colorful and exotic Indian meal that will delight your friends and family, and learn how to use whole spices and specific Indian ingredients. The menu includes: samosas with mint chutney, chicken tikka, raita, basmati rice with mustard seeds, cumin-scented spinach, and kheer—a creamy cardamom rice pudding for dessert. Instructor: Dionisio Esperas GREAT WEEKNIGHT MEALS: SIMPLE SEAFOOD Thursday, Jan. 18, 6:30-8:30 pm Sacramento $35, $25 Co-op owners Terrific recipes that can be made in a flash. Learn to make these delicious main dishes for your family’s dinners and get great recipe ideas for side dishes to round out the meal. Recipes include: shrimp fra diavolo, linguine with shrimp scampi, and poached salmon with tarragon sauce. Instructor: Cris McKone KNIFE SKILLS Wednesday, Jan. 24, 6-8:30 pm Sacramento Thursday, Feb. 15, 6-8:30 pm Elk Grove $45, $35 Co-op owners (16 people maximum) Dio will go over vegetable preparation as well as a step-by-step lesson and hands-on practice with boning out a chicken breast and prepping an entire chicken. Bring a chef’s knife, a boning knife and a paring knife with you to class. You’ll leave with your prepped vegetables and chicken, as well as a recipe for dinner the next night! We will have some knives available for those without. Light snacks will be served. Instructor: Dionisio Esperas BAKERY FAVORITES Thursday, Feb. 1, 6:30-8:30 pm Sacramento $35, $25 Co-op owners You’ll be able to spend these wintery days curled up with some comforting baked treats when you learn the basics of baking and how to make rosemary focaccia, green onion-buttermilk biscuits, and coconut cupcakes. Instructor: Cris Mckone COZY COMFORT FOODS Saturday, Feb. 10, 10 am-noon Elk Grove $35, $25 Co-op owners In the winter months, we tend to crave foods that are hearty and satisfying. These recipes fit the bill, as well as being quick and easy to prepare. Our menu includes jambalaya with shrimp and chicken andouille sausage, chicken and white bean chili, baked penne with cheese sauce, chicken “mug” pie (mugs of rich creamy chicken soup topped with homemade biscuits), and apple crisp à la mode. Instructor: Jill Simmons Elk Grove $39, $30 Co-op owners Most people think that Thai food is difficult to prepare, so they reserve it for a dining out experience. Now you can master simple and classic Thai dishes such as crispy springrolls, steamed sticky rice, steamed mussels in red curry coconut broth, eggplant with Thai basil and drunken noodles. Learn how to outfit your pantry with the essential ingredients to make Thai food at home. Instructor: Dionisio Esperas MORE WINE COUNTRY CUISINE Saturday, March 10, noon-2:30 pm Elk Grove $45, $35 Co-op owners, includes a wine tasting Tantalize your taste buds and learn to prepare some classic French dishes. We’ll enjoy goat cheese, pesto and roasted red pepper torta, coq au vin (chicken in red wine), beef bourguignonne, greens with a classic Dijon vinaigrette and crème brûlée. Each course will be paired with a different wine selection. This class will include a discussion of each wine choice and how it complements the food course. To enroll, students must be 21 years and older. Instructor: Jill Simmons GREAT WEEKNIGHT MEALS: QUICK CHICKEN Thursday, Feb. 15, 6:30-8:30 pm Sacramento $35, $25 Co-op owners Jazz up your chicken with these fabulous recipes that can be prepared ahead of time and saved for when you need them the most. Learn to make these delicious main dishes and get great recipe ideas for side dishes to round out the meal. Recipes include: parmesan crusted chicken, chicken piccata, chicken marsala, and perfect roast chicken. Instructor: Cris McKone SENSATIONAL SUSHI Tuesday, Feb. 27, 6-8:30 pm Elk Grove $49, $40 Co-op owners In this workshop, you’ll learn the technique for rolling sushi as well as making nigiri, sashimi and other types of sushi rolls. We’ll make a California roll with avocado, an innovative smoked-salmon roll with pickled red onions, and a light and refreshing cucumber roll. You’ll eat what you roll, so come prepared to have a great meal and a fun learning experience! Instructor: Dionisio Esperas FILIPINO FAVORITES Thursday, March 1, 6:30-8:30 pm Elk Grove $39, $30 Co-op owners The cuisine of the Philippines has both Spanish and Chinese influences. Learn to make traditional family recipes that Chef Dio grew up helping his mother prepare for the family. Filipinos love to celebrate family, and these dishes are at the heart of most celebrations. He’ll make lumpia (crispy meat filled spring rolls) with garlic vinegar dipping sauce, his mother’s famous empanadas, and vegetable pancit noodles, braised chicken adobo, stewed chayote squash with tomatoes and classic rich and luscious flan for dessert. Instructor: Dionisio Esperas Indicates a hands-on class. 3 THE CHINESE KITCHEN: MU SHU AND MORE Thursday, March 15, 6: 30-8:30 pm Elk Grove $39, $30 Co-op owners Learn the techniques to make authentic and flavorful regional Chinese specialties. Gain an understanding of the essential ingredients you will need to create your own Chinese kitchen. The menu includes Mu Shu pork, foil wrapped chicken, hot and sour soup, shrimp and snow pea stir fry, and bok choy with ginger. Instructor: Dionisio Esperas ITALIAN SPECIALTIES Thursday, March 22, 6-8:30 pm Elk Grove $45, $35 Co-op owners We’ll make a quintessential Italian menu in this hands-on class. You’ll prepare and enjoy bruschetta, fonduta (Italian-style fondue with creamy fontina cheese), potato gnocchi with fresh pesto and toasted pine nuts, baked fennel with béchamel and Parmesan, and rice pudding with vanilla, orange and rum. Instructor: Cris Mckone GREAT WEEKNIGHT MEALS: MEXICAN FAVORITES Thursday, March 29, 6:30-8:30 pm Elk Grove $35, $25 Co-op owners Fun and fabulous Mexican dishes you can make in a flash, plus side dish suggestions for a stressfree weeknight meal. We’ll make chicken enchiladas, white corn tortilla soup, and taco salad. Instructor: Cris Mckone SEASONAL RECIPE COOKING CLASSES INTERNATIONAL VEGETARIAN CUISINE Learn to create unforgettable meatless meals from around the world. These fresh, savory, spicy and sweet dishes will dazzle and delight your taste buds. Mondays, Feb. 12, 19 and 26, 6:30-8:30 pm Sacramento 3 classes for $105, $80 Co-op owners Individual class $39, $30 Co-op owners Instructor: Dionisio Esperas Spicy Indian Lentil Soup 2 ½ c. lentils 3 ½ qts. water 1 ½ teaspoons salt ¼ c. olive oil 2 onions, chopped 8 cloves garlic, chopped fine 2 T. freshly grated ginger 2 bay leaves 2 t. cinnamon ½ t. ground cloves 1 T. cumin 2 serrano peppers, finely chopped ½ c. chopped cilantro 2-3 T. Purity Farms ghee (clarified butter) 1 T. garam masala fresh pepper and salt to taste fresh cilantro for garnish Feb. 12 VEGETARIAN THAI Learn the secrets to preparing fresh tasting vegetarian Thai cuisine. Find ways to substitute for ingredients like fish sauce without compromising authentic flavor. Gain knowledge of essential ingredients and techniques for recreating such specialties as pad Thai noodles, fresh salad rolls, tofu and vegetable curry, green papaya salad, and sticky rice with mango for dessert. Feb. 19 VEGETARIAN CHINESE Chinese cuisine is flavorful and delicious- now you can make these regional specialties without meat. Learn chopping and stirfrying techniques that make your food tastier and healthier than Chinese take-out! We’ll make minced tofu in lettuce cups, chow mein, Szechuan eggplant, hot and sour soup and almond cookies Feb. 26 VEGETARIAN INDIAN Vegetables are at the heart of Indian cuisine. Learn to prepare a vibrant and exotic vegetarian Indian feast your friends and family will love. Your mouth will water for the savory Indian crepes called dosas filled with potato curry. Also on the menu are pakoras (vegetable fritters), lentil dal, tomato and yogurt raita, tamarind chutney and rose lassi for dessert. 1) In a large stock pot combine the lentils, water and salt. Bring them to a boil, then reduce the heat to a simmer and cook for 1 hour. 2) In a skillet heat the olive oil and cook the onions, garlic, ginger and the bay leaves for 2 minutes. 3) Add the cinnamon, cumin, serranos, cilantro and stir the mixture together. Add the spice mixture to the lentils and cook till the lentils are soft. 4) Puree half of the soup. Add the garam masala and the ghee, check for seasonings, and serve the soup garnished with fresh cilantro. LATIN SIZZLE This three class series focusing on the cuisines of Mexico will really get your taste buds shouting olé! Mondays March 12, 19 and 26, 6:30-8:30 pm Sacramento 3 classes for $105, $80 Co-op owners Individual class $39, $30 Co-op owners Instructor: Dionisio Esperas COOKING CLASS ASSISTANT PROGRAM March 12 MEXICAN SALSAS AND STARTERS Learn to make delicious summer antojitos. We’ll make Mexican shrimp and avocado ceviche, queso fundido (warm cheese dip with chilies and black beans) chalupas with shredded chicken as well as three homemade salsas: fire roasted tomato salsa, tomatillo salsa and chile de arbol salsa. Our assistant program is a great way to learn and save money! Sign up (first-come first-serve) and attend for 50% off! March 19 MEXICAN CLASSICS Prep Assistants: Prep Assistants arrive 90 minutes prior to class to assist the teacher. They will also assist during the class. We’ve taken everyone’s favorite Mexican dishes and lightened them up! Learn to make healthier versions of chile verde, posole (chicken and hominy soup), grilled fish tacos, and carnitas. March 26 MOLES AND CLASSIC SAUCES Clean-up Assistants: Clean-up Assistants assist the instructor with clean-up (about 45 minutes to an hour). Learn to make mole negro—an exotic sauce with dried chiles, Mexican chocolate and nuts. We’ll use it for our chicken enchiladas, and you will be amazed at the depth of flavor and how we’ve simplified this classic for the home cook. We’ll make everyone’s favorite mole, guacamole, and serve that with warm corn tortillas. Chile rojo with beef and snapper Veracruz round out this delicious class. 4 COOKING CLASSES THE MEDITERRANEAN TABLE Join Cyprus native Litsa on a culinary tour of the Mediterranean in this hands-on series of classes. You’ll learn to create delicious dishes that date back to ancient times. Litsa will teach you all about the food, culture and history of this beautiful place. Tuesday, Feb. 6 and Saturday, Feb. 24 Elk Grove Saturday, Feb. 10, Saturday, March 17 and Thursday, March 22 Sacramento 5 Classes for $200, $150 Co-op owners Individual class $45, $35 Co-op owners Instructor: Litsa Pitsillidou Tuesday, Feb. 6, 6-8:30 pm GREEK WINTER FEAST Elk Grove Dinner parties in the Eastern Mediterranean start with warm pita bread with halloumi, pork sausage and a couple of dips as appetizers. She’ll make tavas, a beef with cumin casserole and a side of steamed greens infused with olive oil and lemon makes an irresistible winter meal on the island of Cyprus, and we’ll top off this luscious dinner with melitinia - individual sweet cheese pastries. Saturday, Feb. 10, 10 am-12:30 pm GREEK VEGETARIAN FEAST Sacramento A mouth-watering meal from the Eastern Mediterranean. The menu includes: Fava skordalia (yellow split peas with garlic) with warm pita, spanikopita, lentil pilaf, and a sweet Greek-style walnut pie. Saturday, Feb. 24, 10 am-12:30 pm GREEK CLASSICS Elk Grove Lamb is an essential dish in Greek cuisine that is served at celebrations and family gatherings, and it is the centerpiece of this meal. Menu: revithokeftedes (chickpea patties) with yogurt and fennel dip, lamb shanks with pasta in tomato sauce, a perfect winter salad made with seasonal cabbage and pickled cucumber, and a cake made with Greek yogurt and citrus syrup. Saturday, March 17, 10 am-12:30 pm MOUSSAKA AND MORE Sacramento Moussaka is a fantastic layered dish of eggplant, potatoes and béchamel. We’ll include variations of the famous Greek dish with and without meat, and pair it with hazelnut dip, and a cucumber and celery salad that is delicious paired with moussaka. For dessert, you will learn to make Litsa’s favorite— galaktoboureko. Thursday, March 22, 6-8:30 pm HEARTY AND HEALTHY MEDITERRANEAN LIGHT AND FRESH CUISINE Chef Andris will help you stick to your new year’s resolution of eating healthfully without giving up great taste in this series of classes. Learn some fabulous new and healthy recipes, along with nutritional information. Tuesdays Jan. 23, Feb. 20 and March 20, 6:30-8:30 pm Elk Grove 3 Classes for $90, $65 Co-op owners Individual class $35, $25 Co-op owners Instructor: Andris Lannon Jan. 23: WINTER WARM-UP Menu: Pistachio-crusted salmon with white wine-chive sauce, nine-vegetable harvest medley salad, UNtortilla soup, and free-berry pops Feb. 20: MARDI GRAS CELEBRATION Menu: New Orleans jambalaya—chock-full of chicken, sausage and seafood, yellow rice, spinach-pecan salad and warm apple compote. March 20: Magnificent Mushrooms Spinach and mushroom-stuffed salmon with a cucumber-dill sauce, mushroom-onion soup, and ginger-peach freeze for dessert. Sacramento We’ll start with a heart warming and healthy lentil soup, followed by baked meatballs with walnuts, almonds and prunes cooked in wine and vinegar sauce. Bulgur with greens—a Mediterranean staple—will be served on the side, with a fresh cheese and honey tart for dessert. THE ITALIAN KITCHEN Cris (who is 100% Italian) brings out some of her favorite family recipes to teach you how to cook—and eat— like an Italian. This hands-on series of classes includes a wine pairing with each menu. Thursdays, March 1, 8 and 15, 6-8:30 pm 3 Classes for $120, $95 Co-op owners Individual Classes $45, $35 Co-op owners Sacramento Instructor: Cris Mckone BAKING BASICS AND BEYOND Baking in the chilly months will warm your home and satisfy your appetite. Learn to create your own yeasted breads, cakes and breakfast basket favorites in this delicious three-class series. Thursdays Jan. 25, Feb. 8 and Feb. 22, 6:30-8:30 pm 3 Classes for $90, $65 Co-op owners Individual classes $35, $25 Co-op owners Instructor: Cris Mckone Jan. 25: Breads Honey wheat bread, soft pretzels, and rosemary focaccia with blue cheese and honey. March 1: CHICKEN MARSALA AND MORE Menu: suppli al telefono (fried rice balls filled with mozzarella), ravioli nudi alla Fiorentina (spinach ricotta dumplings served with a simple butter sauce), chicken Marsala, sautéed broccoli raab with raisins and toasted pine nuts, and almond cake. Feb. 8: Quick Breads Cranberry-orange scones, green onion-buttermilk biscuits, Irish soda bread, and banana-coconut bread with macadamia nuts. March 8: ITALIAN FONDUE AND GNOCCHI Menu: bruschetta, fonduta (Italian-style fondue with creamy fontina cheese), potato gnocchi with fresh pesto and toasted pine nuts, baked fennel with béchamel and Parmesan, and rice pudding with vanilla, orange and rum. Feb. 22: Cakes Lemon angel food cake, moist chocolate cake with chocolate ganache frosting, coconut cupcakes. March 15: HOMEMADE FETTUCINE ALFREDO Menu: white bean dip with crostini, fettucine Alfredo with homemade pasta, shrimp scampi, zucchini with garlic and tomato, and ricotta cake. 5 SEASONAL RECIPES KIDS & TEENS IN THE KITCHEN Cooking is a skill that can be developed over a lifetime. Young people get a head start in these fun, hands-on classes. Students will learn valuable skills in menu planning, using fresh seasonal ingredients, knife skills, measuring, and working as a team. Classes are limited to sixteen students. Suggested ages 9-15. Individual classes: $45, $35 Co-op owners. Savory Turkey Meatloaf 2 lb. Diestel ground turkey ½ lb. Diestel ground turkey Italian sausage 2 T. olive oil ½ c. each diced yellow onion, diced celery, diced green bell pepper 2 cloves garlic, minced 2 t. dried oregano 1 t. dried thyme 1 T. worcestershire sauce ¼ c. milk 1 T. tomato paste ½ c. breadcrumbs 2 large eggs, whisked ¾ t. sea salt ½ t. fresh ground black pepper 1) Preheat oven to 375 F. 2) Preheat a large sauté pan on medium high heat; add oil and sauté onion, celery and bell pepper until soft .Add in garlic and dried herbs and sauté for 1 additional minute. Remove from pan and cool completely before mixing into recipe. 3) Combine worcestershire, milk, tomato paste, breadcrumbs, eggs, salt and pepper and mix well. Add in ground turkey, turkey sausage and cooled vegetables. Mix well to combine. 4) Lightly grease a 2 lb. loaf pan with oil. Place the mixture into the prepared pan. 5) Bake meatloaf in lower part of oven for 65 to 70 minutes or until it reaches an internal temperature of 165 F. Cool loaves for 5 minutes and then drain off any excess liquid before serving. ESSENTIAL TECHNIQUES FOR KIDS AND TEENS This three-class series will focus on the fundamentals of cooking in a way that is tailored for kids and teens. These classes will build a foundation of essential cooking skills that will last a lifetime. Saturdays Jan. 27, Feb. 24 and March 24 10 am–12:30 pm Sacramento Instructor: Jill Simmons THREE SQUARE MEALS Each of the three daily meals gets a makeover in this class, where kids and teens learn some new twists on favorite dishes. Saturdays: Jan. 20, Feb. 17 and March 17 10 am–12:30 pm Elk Grove Instructor: Karla Lacey-Minors January 20: Breakfast is Served! Start mornings off with a new twist on old favorites. Baked eggs with fresh herbs, waffles with berry syrup and cheddar pancakes with sautéed apples and bacon. February 17: Let’s Do Lunch! We’ll take soup and sandwich to a whole new level! Homemade ‘kitchen’ soup and creamy roasted tomato soup, grilled veggie and cheese panini and spicy brownies for dessert. March 17: A Super Supper! A great weeknight meal ready on the table in a flash! We’ll make stuffed turkey burgers, Southern-style roasted potatoes, and double lemon bars. January 27: Stocks and Broths A rich, flavorful stock is considered to be the foundation of good cooking. You will learn the basics of making a homemade chicken stock that will be transformed to create egg ribbon soup, creamy risotto with Parmesan cheese and a zesty tomato sauce served with penne pasta. February 24: Roasting and Baking Learn the cooking method of roasting and baking by preparing satisfying dishes such as oven-baked Italian meatloaf, roasted winter vegetables, perfect roasted chicken with a rich pan gravy, and a warm chocolatecinnamon bread pudding. March 24: Breads and Pastries You will learn the essential stepsto make bread and pastry. We will make loaves of white and whole wheat bread served with jam and butter, homemade pizza dough with assorted toppings, and a flaky cream cheese pastry used to create a tarte tatin (an upside down apple tart with caramel sauce). COMMUNITY EDUCATION BIKE MAINTENANCE Wednesday, March 14, 6:30-8:30 pm RHYTHM’S WAY: A DRUMMING CLASS Monday, January 15, 6:30-8 pm Winter Vegetable Barley Soup Serves 6-8 10 c. vegetable stock ½ . pearl barley 2 carrots, peeled and diced 2 parsnips, peeled and diced 2 red potatoes, unpeeled, diced 1 rutabaga, peeled and diced 1 c. broccoli florets 1 t. chopped fresh thyme 1 t. chopped fresh oregano 1 T. chopped fresh flat leaf parsley 1) In a large soup pot over high heat, bring the stock to a boil. Add the barley; reduce the heat to mediumlow, cover and slimmer until almost tender, 15 to 20 minutes. 2) Raise the heat to mediumhigh and bring to a simmer. Add the carrots, parsnips, potatoes, rutabaga, broccoli, thyme and oregano. Simmer, uncovered, until all the vegetables are tender, about 15 minutes. 3) Ladle into warmed bowls, garnish with the parsley and serve immediately. Sacramento $15, $12 Co-op owners Discover world cultures, personal transformations and new forms of musical expression through drumming. In the class, students will explore the historical and cultural role of drums and rhythms and learn the fundamental tools for playing and creating rhythms. The class offers a fun and engaging space for all who wish to tap into their creative potential! Instructor: Krishna Harrison-Muñoz BEGINNING KNITTING— A THREE-CLASS SERIES Wednesdays, Jan.24, Feb. 7 and Feb. 21, 6:30-8 pm Elk Grove $40, $35 Co-op Owners Feeling left out of the knitting revolution? You’ll learn the basics by working on three different scarf projects. Individual attention will be given each student. Bring a pair of straight needles size 10 ½13 and at least 120 yards of any kind of yarn. Instructor: Megan Lee HOW TO GET YOUR KIDS TO EAT REAL FOOD Saturday, Feb. 17, 3-4:30 pm Elk Grove - FREE Tired of food fights at every meal? Join Sacramento Montessori School chef Scott Singer for some new ideas and inspiration. Scott cooks for 70 young children every day, and he’ll share his proven methods for getting kids to enjoy healthy, unprocessed foods. This class includes recipe ideas as well as ways to involve children of all ages in the kitchen. Instructor: Scott Singer Co-sponsored by One Village 6 Sacramento $5 donation supports the Sacramento Bike Kitchen Tune up your bike in time for spring riding. Our friends from the Sacramento Bicycle Kitchen lead this workshop covering basic bicycle maintenance. You’ll learn to adjust derailleurs and brakes, fix a flat, and get your questions answered. Enrollment is limited to 15 students. BURT’S BEES SKIN CARE CLINIC Thursday, March 29, 7-8 pm Sacramento - FREE Join Julia, a skin care specialist from Burt’s Bees, for a clinic on natural skin care. We’ll discuss the history of Burt’s Bees and an in-depth look at the company’s fabulous line of earthfriendly products for men, women and babies – including many brand new items. A selection of Burt’s Bees travel-sized products will be given to all participants. Instructor: Julia Rock HEALTH AND WELLNESS REVERSING HYPERTENSION Wednesday, Jan. 17, 6:30–8 pm Elk Grove—Free Are you tired of counting sodium to lower your blood pressure? Believe it or not, salt is not the problem for most people with hypertension. This class will reveal what the medical industry won’t tell you about how to lower your blood pressure through diet. Instructor: Bronwyn Schweigerdt, M.S. and author of The Undiet FREEDOM FROM ARTHRITIS AND JOINT PAIN Wednesday, Jan. 17, 6:30-8 pm Sacramento—Free Do you suffer from joint pain, rheumatoid or osteoarthritis? If so, you will want to participate in this lecture on the causes and natural treatments available to you. Start the New Year on the road to freedom from pain! Instructor: Dr Suzette Lanzarotta, chiropractor and homeopath SUPERIOR HEALTH WITH DETOXIFICATION Wednesday, Feb. 7, 6:30-8 pm Sacramento—Free While a healthy diet and exercise are vital to our well-being, the body will not function optimally when it is overloaded with heavy metals and environmental toxins, which are believed to be associated with chronic degenerative diseases and immune disorders. This workshop will teach you how to identify toxins in your home, and follow a simple detoxification program, balancing your pH levels and supporting a healthy immune system. Instructor: Crissy Zmijewski, nutritional consultant and personal trainer Elk Grove—Free Start the New Year off by learning some simple lifestyle choices that are proven to cleanse and restore every cell in your body. We’ll cover the basic steps to take to rejuvenate your entire body, including diet, posture and meditation, stretches and exercises, creativity and positive mental attitude. Instructor: Dr Damon West $15, $12 Co-op owners Sacramento Guided meditation for everyone. Each of these sessions will concentrate on a different meditative technique. January: How to use your voice and tones to facilitate meditation. February: Using simple movement to complement sitting meditation. March: The power of visualization in meditation. Instructor: Tara Stiles KEEP YOUR FAMILY HEALTHY DURING THE COLD AND FLU SEASON Wednesday, Jan. 31, 6:30-8:30 pm $15, $12 Co-op owners Elk Grove There are simple and effective remedies for colds, flu and coughs that can treat the whole family. You’ll learn about natural remedies that have worked for generations to help people recover from acute ailments. We will be creating and tasting many of these remedies – most of which you’ll find in your own refrigerator or spice rack! Instructor: Candis Hope Cantin Sacramento—Free Saturday, March 3, 11 am – 12:30 pm Elk Grove—Free When was the last time you really slept well? Learn the latest research and technology in the study of sleep, some proven techniques that work, and the food and supplements your body needs for adequate rest. This class could change the quality and quantity of your sleep forever! Instructor: Dr. Damon West IMPROVE YOUR HEART HEALTH NATURALLY Tuesday, Feb. 27, 6:30-8:30 pm Sacramento $20, $18 Co-op owners Heart problems are on the rise, and heart drugs abound. Using herbs and eating the right foods can give your heart a natural boost. We will explore the various herbal remedies and formulas that may help regulate the heartbeat, keep the blood flowing and strengthen the blood. We will also discuss heart healthy foods. Instructor: Candis Hope Cantin MASTERING A HEALTHY LIFESTYLE Saturday, Jan. 27, 3-4:30 pm MEDITATION CIRCLE Wednesdays, Jan. 31, Feb. 28, March 28 6:30-8 pm GET A BETTER NIGHT’S SLEEP! Wednesday, Feb. 21, 6:30-8 pm REVERSING DIABETES Wednesday, March 7, 6:30–8 pm HERBS FOR WOMEN’S HEALTH Thursday, Feb. 8, 6:30-8:30 pm Sacramento $20, $18 Co-op owners Learn how to use herbs to support your everyday health and vitality. With 20 years experience in teaching women to use herbs to support their wellness, Kami has developed a treasure chest of tools to help women enhance their health naturally. The course includes a discussion and demonstration of herbal remedies for PMS, herbal calcium, breast cancer prevention, menopausal support and many other symptoms and issues that women experience. Instructor: Kami McBride AN INTRODUCTION TO HEALTHY AND PERMANENT WEIGHT LOSS Tuesday, Feb. 20, 6:30-8 pm Sacramento—Free Learn the importance of eating small, frequent meals to raise metabolism, getting enough fiber in your diet, and keeping your blood sugar at steady levels. Understand the truth about artificial sweeteners in weight loss, and how to help the liver burn fat instead of storing it. Instructor: Bronwyn Schweigerdt, M.S. and author of The Undiet Sacramento—Free Learn how to “undo” Type II Diabetes by eating foods that naturally regulate insulin and glucose levels. You will also be surprised to learn certain foods can dangerously increase insulin and glucose (hint: not carbohydrates), and where they are found in the diet. If you are a diabetic, or at risk of becoming one, this rarely heard information could greatly improve your quality of life. Instructor: Bronwyn Schweigerdt, M.S. and author of The Undiet ALLEVIATING HEADACHES Wednesday, March 21, 6:30-8 pm Sacramento—Free Headaches are no fun. If the drugs really helped, then why do they keep coming back? Understanding the symptoms and the causes of headaches can lead to their prevention and alleviation. We’ll discuss biomechanics, ergonomics, vision, blood sugar, hormones, stress, trauma and other causes of headaches. You’ll be amazed by the solutions! Instructor: Dr Damon West SPRING CLEANSING—DETOXIFY YOUR BODY Saturday, March 24, 3-4:30 pm Elk Grove—Free According to traditional Chinese medicine, spring is the perfect time to flush those toxins out of your system. We’ll discuss the detoxification process, the organ systems that are involved and how they work. Good nutrition will be our focus—the foods to eat to effectively aid in the detox process. Instructor: Bradley Cimino, Acupuncturist and Herbalist YOGA AND FITNESS FOUNDATIONAL YOGA Thursdays Jan. 18, Feb. 15 and March 15, 10-11 am VIGOROUS VINYASA YOGA Saturdays, Feb. 3 and March 3, 10 am-noon Sacramento Sacramento $8 donation at the door This heart-centered, gentle yoga class is for beginners to advanced practitioners. We will focus on relaxation, breathing exercises, neck and back exercises and yoga poses. Join us for increased energy, enlightenment, relaxation and rejuvenation. Instructor: William Star Wednesdays, Feb. 7 and March 7, 6-8 pm Elk Grove $12, $10 Co-op owners Vinyasa is a style of yoga where the poses flow smoothly from one to the next, each transition is as important as the pose itself. This class will be taught in the Kripalu tradition, emphasizing meditation in motion, a mindful connection of movement to breath, and creating a space for the practitioner to feel safe and at ease in body, mind and soul. Some basic knowledge of yoga is recommended but not required. Instructor: Xenia Guido-Spafford BODY JOY RELEASE...BE YOUR OWN BEST BODY WORKER Saturday, Jan. 20, 10 am-noon Saturday, March 10, 10 am-noon Sacramento $15, $12 Co-op owners Feel better in day-to-day life and support your personal exercise practice. Learn a variety of ways to use breath, foam rollers and massage balls to loosen tight joints and muscles. Explore ways to improve your core stability that you can easily fit into your daily life. Come away with a whole new sense of the body you occupy! Instructor: Stacey Dreizler, physical therapist INTRO TO TAI CHI AND CHI KUNG FOR SENIORS Wednesday, Jan. 31, 1-2 pm Sacramento—Free These practices improve flexibility, coordination, balance and energy. Also, they have a calming influence on the body, mind and spirit. Research shows that seniors who practice Tai Chi are at 47% less risk of falls. Instructor: Tara Stiles 7 INTRO TO YOGA AND TAI CHI FOR SENIORS Wednesday, March 28, 1-2 pm Sacramento—Free These practices improve flexibility, coordination, balance and energy while reducing stress. Instructor Tara Stiles specializes in teaching these practices so their benefits can be experienced by anyone regardless of age or health condition. Instructor: Tara Stiles Eileen’s Kitchen Fridays at 6 pm: Jan. 5, Feb. 2, March 2 Sacramento • $25 per person Proceeds benefit Soil Born Farm Urban Agriculture Project Join Eileen Murray at the Sacramento Community Learning Center for a delicious community dinner highlighting seasonal vegetarian fare. Eileen’s community dinners have attracted a following of people with a passion for organic and vegetarian foods. Live music with guitarist Jon Merriman will complement the experience. Eileen Murray has been preparing family-style meals for 30 years. From Alaska to the North Pole, from Nevada City to Sacramento, as a camp cook, baker, entrepreneur and instructor, Eileen has been cultivating the art of cooking organic whole food. She is an accomplished macrobiotic cook who has studied at the Kushi Institute in Boston and the Vega Center in Oroville, California. When Eileen is not tending to her personal chef business, you’ll find her in the garden. Menus February 2 January 5 March 2 Crostini Platter Phyllo Triangles Potato Cakes Winter Warming Stew Minestrone Soup Split Pea Soup Baked Buttercup Squash Pasta with Broccoli Mushroom St. Patrick’s Seitan Savory Rice Dressing Cream Sauce Long Grain Brown Rice Seasonal Mixed Vegetable Carrot Onion Miso Braised Root Vegetables Blanched Green Kale Panzanella Salad Mustard Greens Arame Mushroom Sauté Arame Rice Squares Cabbage Dulse Rolls Baked Apple Chocolate Cake Carrot Cake Soil Born Farm Urban Agriculture Project The mission of this project is to create an urban agriculture project that strengthen and supports local food systems by educating youth and adults about food, nutrition, sustainable living and ecological farming; building relationships between farmers, consumers and educators; and contributing to food security in our community. www.soilborn.org Soil Born Farm is located at 3000 Hurley Way in Sacramento. 8
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