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Zesty Black Bean Burgers, Purple Potato Salad & Blueberry Crumble

Sunday May 24, 2020

$35

Join us LIVE ONLINE for a vegan food lesson with a delightful twist! Sheila Wrede will show you how to prepare Zesty Black Bean Burgers that are high in protein, fiber and antioxidants. Pair the burgers with Purple Potato Salad with Cashew Mayo, followed by a Blueberry Quinoa Crumble. Get the heart health benefits of anthocyanins!

Cooking with Sheila from your home kitchen, you will have a meal for a family of four! The owner of Wellness Becomes You, Sheila recently attended a plant-based Culinary Institute Boot Camp in Napa, CA, and she loves sharing what she learned with you! 

Kitchen Equipment You Will Need

• Pot for cooking the potatoes that you will again use for cooking the Quinoa.
• Frying pan or electric skillet for the burgers
• Blender or food processor to make the cashew mayo (or you can use any mayonnaise of your choice)
• Small casserole dish for the crumble
• Oven or toaster oven to bake the crumble in.
• Measuring spoons, measuring cups, and a knife for chopping

Ingredients You Will Need

• 15 oz can black beans,
• Whole wheat buns or favorite rolls for burgers 
• Cilantro
• 2 medium purple sweet potatoes
• Carrots
• Celery
• Red onion
• Cashews – or regular mayo
• Miso  – or regular mayo
• Olive oil  – or regular mayo
• Dijon mustard  – or regular mayo
• Almond milk
• Honey
• Quinoa
• Coconut, shredded
• Coconut oil
• Vanilla
• 3 cups fresh or frozen blueberries, 
• 1 cup favorite unsalted nuts and seeds (combined)

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 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 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. 

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. 

with Gabriele Kushi, BFA, MEA, HC, AADP, author, board-certified holistic health practitioner, certified macrobiotic counselor, cooking teacher and health coach

Enjoy the nutritious, balanced meal Gabriele will prepare and teach you to make. Research links stress, weight problems, allergies, Candida, cancer and numerous other illnesses to unbalanced eating patterns. Macrobiotic, easy cooking techniques will help you to prepare deliciously healthful and energy balanced meals with natural ingredients like whole grains, beans, seeds, nuts and vegetables from land and sea, in no time. Dishes are prepared without trans-fatty acids, and are free of sugar, dairy, gluten or other refined foods.

1 cooking workshop: $ 40 / Lecture on 3/17 + 2 cooking workshops (3/20 & 3/21) $75

Private Sessions available: Gabriele Kushi will also be available for Personalized Macrobiotic Nutrition and Lifestyle Counseling Sessions

Gabriele has several time slots available during March 16-19, and March 23, 2015. For information and reservations call 612-834-1476. E-mail support included. 1-hour session $90 2.5-hour session $250

A session with Gabriele provides you with personalized, easy-to-follow food and lifestyle guidelines to reach your goals. Using several assessment methods she explores with you the deeper levels of your concerns. When in balance you fine-tune and enhance your innate, natural ability to experience real healing and enjoyment of life.

Gabriele Kushi BFA, MEA, HC, AADP is an author, a board-certified holistic health practitioner, certified macrobiotic counselor, cooking teacher and health coach. She weaves her extensive knowledge of macrobiotics, her studies with indigenous healers worldwide into her masterful teachings and culinary art. The author of several books on macrobiotics and a natural food cooking DVD series, she is often quoted in the media, and received the 2009 Aveline Kushi award for her dedication and work in macrobiotics. Gabriele was born in Germany, lives in the US and currently has an office in Minneapolis and NYC. www.kushiskitchen.com

with Gabriele Kushi, BFA, MEA, HC, AADP, author, board-certified holistic health practitioner, certified macrobiotic counselor, cooking teacher and health coach

Taste the many delicious salads Gabriele prepares while you watch and learn. Gabriele’s delicious gluten-free and vegan salads are easy to prepare. You will feel very satisfied as these dishes provide you with complete vegetable proteins and healthy carbohydrates. Beautiful vegetables from sea and land with a variety of seasonings bring any picnic, potluck, lunch or dinner to life. A variety of whole grains, noodles, scrumptious vegetables, enzymatic rich foods and seasonings will make these salads an easy task. Whether a preventive or curative approach to health care is taken, Gabriele’s natural approach to cooking provides an excellent framework and valuable information for your personal health and the health of your loved ones.

1 cooking workshop: $ 40 / Lecture on 3/17 + 2 cooking workshops (3/20 & 3/21) $75

Private Sessions available: Gabriele Kushi will also be available for Personalized Macrobiotic Nutrition and Lifestyle Counseling Sessions

Gabriele has several time slots available during March 16-19, and March 23, 2015. For information and reservations call 612-834-1476. E-mail support included. 1-hour session $90 2.5-hour session $250

A session with Gabriele provides you with personalized, easy-to-follow food and lifestyle guidelines to reach your goals. Using several assessment methods she explores with you the deeper levels of your concerns. When in balance you fine-tune and enhance your innate, natural ability to experience real healing and enjoyment of life.

Gabriele Kushi BFA, MEA, HC, AADP is an author, a board-certified holistic health practitioner, certified macrobiotic counselor, cooking teacher and health coach. She weaves her extensive knowledge of macrobiotics, her studies with indigenous healers worldwide into her masterful teachings and culinary art. The author of several books on macrobiotics and a natural food cooking DVD series, she is often quoted in the media, and received the 2009 Aveline Kushi award for her dedication and work in macrobiotics. Gabriele was born in Germany, lives in the US and currently has an office in Minneapolis and NYC. www.kushiskitchen.com