Sunday September 18 Ancient grains with Andrea Potter 1:30-4:30pm radha yoga Vancouver (map) (*seasonal, dairy-free, egg-free, veggie) Whole grains are making a long overdue comeback! In their absence many people have never learned or forgotten how to properly prepare them to satisfy the palate and nourish the body! In this 3-course class we’ll be learning: Different methods of cooking grains How to optimize the nutrition of whole grains Clearing up the questions “what is gluten? And is it bad for me?” The health benefits and properties of a variety of grains Recipes: Mediterranean kamut salad with roasted garlic and flax dressing beet and barley risotto forbidden rice pudding with autumn fruits

Sunday September 25 Introduction to Herbalism with Cedana Bourne 1:30-4:30pm radha yoga Vancouver (map) (*seasonal, dairy-free, egg-free, veggie, gluten-free, hands on) Learn to incorporate familiar culinary and garden herbs into all kinds of remedies from teas to salves in this fun and informative hands-on class!

Saturday October 1 Legumes with Andrea Potter 1:30-4:30pm radha yoga Vancouver (map) (dairy-free, egg-free, veggie) Beans beans, good for your heart! Beans and lentils are a staple of healthy diets around the world. Did you know that pairing beans or lentils with whole grains makes a complete protein? In this 3 course class, we’ll be learning: The health benefits and properties of a variety of legumes How to properly cook legumes for optimal digestion and nutrition Storing cooked legumes for quick and easy meals and snacks Recipes: Citrus lentil salad Versatile beans dip recipe that can go from appetizer or snack to comforting beans and rice dinner Black bean brownies made with spelt flour

Sunday October 9 Introduction to sourdough baking with Cedana Bourne 1:30-4:30pm radha yoga Vancouver (map) ( dairy-free (option), egg-free, veggie, hands-on) Learn to make artisan breads using wild yeast and whole grains!

Sunday October 16 Sprouting! with Andrea Potter 1:30-4:30pm radha yoga Vancouver (map) (dairy-free, egg-free, veggie) Learn how soaking and sprouting nuts, seeds, beans and grains: cleanses the body of toxins improves digestion increases energy levels reduces allergies ( both food and environmental!) We’ll be making: sprouted buckwheat crackers and a ‘living’ sunflower seed dip. sprouted seeds for wraps ( and make your own veggie wraps) sprouted quinoa salad Rejuvenating ‘Rejuvelac’ beverage and tasty hibiscus ‘sun-tea’

Thursday October 27 PLEASE NOTE: This class takes place in a different venue and time! Venue: 3338 Westbrook Mall UBC Time: 6:30-9:30pm Greens! with Andrea Potter 6:30-9:30pm Tapestry at Westbrook Village (map) (*seasonal, dairy-free, egg-free, veggie, gluten-free) Everybody has heard that ‘getting your greens’ is important for overall health. But did you know that green foods are alkalizing? Alkaline foods help to prevent illness in the body, revitalizing us on a cellular level. Learn: Tasty recipes and unique ways to incorporate greens like ( locally abundant) kale and chard into your diet Cooked or raw? How to optimize the nutrition that green foods provide How alkalizing foods like greens benefit our health What is spirulina and chlorella? Which is right for me? Recipes: kale chips, green smoothie ( with warming spices), chard rolls with quinoa and winter herb pesto, roasted garlic and winter greens soup and what to do with mustard greens!Including freezing greens.

Sunday October 30 Food preservation: Drying Foods with Andrea Potter 1:30-4:30pm radha yoga Vancouver (map) (dairy-free, egg-free, veggie, hands-on) One of the most ancient techniques for food preservation is drying. You don’t need an expensive food dehydrator to dry food! A conventional oven can be used for all recipes. Drying solves storage problems in the fridge and takes up less space in the pantry than canning. Not to mention that unlike canning, we can preserve these foods without added sugar or vinegar. We’ll be: making herbed oven-dried tomatoes ( and a tasty recipe for oven-dried tomato tapenade for appetizers or as a tomato sauce!) making apple chips making naturally sweet fruit leather with apples, pears, stone-fruits and berries Drying herbs and chillies

Sunday November 6 Food preservation: Fermenting Foods with Andrea Potter 1:30-4:30pm radha yoga Vancouver (map) (dairy-free, egg-free, veggie, hands-on) This popular class is an introduction to the world of pickled, fermented vegetables. Fermentation is an ancient method of preserving the harvest. Rich in probiotics and enzymes for improving digestion, these raw foods are re-gaining their popularity. Reclaim this skill and learn how to make sauerkraut, kimchi and brined pickles at home. Check out an article about Andrea’s fermentation projects here. No canning involved! All of the recipes here have no heat applied! And so make vibrant, raw and easy for the whole family to make PICKLES! All ages welcome. ( Kids under 12 must be accompanied by an adult.) We will be making a batch of sauerkraut together for you to take home and start fermenting right away. Please bring two 500ml wide mouthed mason jars to class to take home your own! Demonstrations on making kimchi and pickled vegetables, complete with sampled of the finished product. Tips for incorporating these foods into your diet. Quick and easy ‘Hot and sauerkraut soup’ will be made and served

Sunday November 13 Whole grain bagels* with Cedana Bourne 1:30-4:30pm radha yoga Vancouver (map) ( dairy-free, egg-free, veggie, hands-on) In this hands-on class, learn how to make whole grain bagels using sourdough method. Chewy, absolutely delicious. *It is very helpful to have taken Cedana’s sourdough class or to have some experiential knowledge of sourdough bread making before taking this class. That said, you are welcome to join wherever your skills are!

Sunday November 20 Seasonal Soups- Nourishing Autumn Soups with Andrea Potter 1:30-4:30pm radha yoga Vancouver (map) (*seasonal, dairy-free, egg-free, veggie) Prepare your body for the season by making soup using seasonal ingredients! Store-bought and even some restaurant soups contain too much sodium as well as preservatives, MSG and wheat. Let’s get back to basics with healthy, economical and nourishing homemade soups. In this class you will learn: More than just recipes: this class will focus on the techniques of making soups. basic roasted vegetable stock, plus other tasty liquids for soup bases broth soups creamy, dairy-free pureed vegetable soups bean and lentil- based soups garnishes for beautiful presentation

Saturday November 26 Seaweed with Andrea Potter 1:30-4:30pm radha yoga Vancouver (map) (dairy-free, egg-free, veggie, hands-on) Seaweed takes the stage in this fun and informative class. Seaweeds of many varieties are powerhouses of nutrition. This class will have you wondering why seaweed is not used more often! This class will teach you to: About which seaweeds don’t ‘taste like the sea’ and can be hidden in many recipes- even desserts! Harness the building and cleansing properties of seaweed and the many applications that getting friendly with seaweed has! Make your own nori rolls with raw sunflower pate quick kimchi salad with wakame and arame seaweeds chocolate banana mousse with Irish moss ( don’t let the name fool you- it is in fact seaweed!)- egg and dairy free! macro rice bowl with nori strips and dulse naturally sweet fruit kantens using agar seaweed

Sunday November 27 Wild and Cultured: Fermented Beverages with Cedana Bourne 1:30-4:30pm radha yoga Vancouver (map) ( dairy-free, egg-free, veggie, gluten-free) These traditional fermented beverages have used to aid digestion and as health tonics for centuries. Check out this article in the Globe and Mail about Rooted Nutrition’s ‘fermentation fetish’. In this popular class, discover how to make: • Old fashioned ginger beer • Kombucha (a fermented tea beverage) and go home with your own kombucha starter to make it at home! • Amazake (a sweet, ‘cultured’ Japanese rice beverage) • Bring home recipes, nutrition information and a kombucha starter culture! Impress your friends and family with your new, ancient skill as brew-master.

Sunday December 4 Dairy and cheese workshop with Cedana Bourne 1:30-4:30pm radha yoga Vancouver (map) In this fun and informative class, you learn how to make veggie-friendly farmer's cheese ( no rennet) using dairy kefir grains. You'll also learn how to make tasty variations like herb and sun-dried tomato cream cheese. More than cheese, in this class you will be learning about health other issues around dairy: What's homogenization and how does it affect my milk? Pasteurization: the raw milk battle and where to get real milk Organic What's the deal with fermented dairy? Why can some people digest yogurt and cheese but not milk?