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Cooking Workshop: Summer Salad Meal – LIVE ONLINE, INTERACTIVE with Sheila Wrede

June 28, 2020 @ 1:30 pm - 3:30 pm

Sunday, June 28, 2020

1:30-3:30 PM (HST)


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Join us for a vegan food lesson with a delightful twist! We would love for you to join Sheila Wrede from your home kitchen for this cooking class. When you finish the class, you will have a meal for a family of four!

Sheila is the owner of Wellness Becomes You. She will show you how to prepare a Vegetarian Buddha Bowl with Rice or Quinoa, Hoisin Sauce, Thai Salad with Peanut Sauce, and Curried Waldorf Salad. You can add your favorite optional protein. These recipes come from the plant-based Culinary Institute Boot Camp in Napa, CA, that Sheila recently attended – and she loves sharing what she learned with you!

You will need a small toaster oven or microwave for cooking the potatoes, and a pan for sautéing vegetables. You will need a small pot for cooking the rice or quinoa. You can prepare tofu or your choice of protein before or during class.


The main ingredients you will need are:

Sweet potatoes 1 pound (equals 1 large or 2 small)

Red bell pepper (2)

Yellow bell pepper (2)

Red onion

Red or green cabbage


Lime (2)

Chili powder, cumin, and oregano

Quinoa or Rice (white, brown, or black)

Sunflower seeds or pumpkin seeds

Baby spinach

Tofu (or protein of choice)

Coconut milk

Peanut butter

Soy sauce or Braggs Aminos

Olive oil

Maple syrup


Green onions or scallions


Celery (3-4 stalks)

Cilantro (garnish)

1 Granny Smith apple or green grapes

Walnuts or cashews


Apple cider vinegar


Chutney (Major Grey’s is common brand)

Curry powder

Hoisin sauce (or peanut butter or almond butter to make it in class)


Dr. Dean Ornish demonstrated in 1990 that eating a whole food, largely plant-based diet could reverse heart disease, as well as provide other health benefits, including weight loss. It’s no surprise at Still & Moving Center that this diet works when combined with moderate aerobic exercise, group support and stress management training!

Let’s have fun and learn to cook through the magic of Zoom!


Sheila Wrede

Holistic Health Coach, Educator

Sheila will encourage YOU to make self-care a priority. She believes that food CAN HEAL the body, and she will work along with you to improve your eating habits. Her students learn to feel confident in choosing and preparing delicious healthy foods for themselves and their loved ones. 

Sheila empowers motivated students to reverse and prevent disease and aging through the healing power of whole plant-based organic foods. She provides educational talks, healthy food demos, live cooking classes, and nutritional consultation.

A Holistic Health Coach and Wellness advocate with formal training from the Institute for Integrative Nutrition in New York, Sheila founded her business “Wellness Becomes You” to pursue her passion to teach others about the power of holistic nutrition. 


June 28, 2020
1:30 pm - 3:30 pm
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