Introduction to Plant-Based Cooking – Spring Series


cut-11237256-week series: Wednesdays, April 5 – May 10, 2017
Wednesdays, 5:30 pm – 7:30/8 pm
LOCATION: Senior’s Centre Kitchen 6792 Cranberry Street

These classes are meant to be taken as a series, and the cost for the series is $215 per person (plus applicable taxes).

If you would prefer to register via email transfer or cheque, please contact me.

In this 6-part series you will learn the basics of plant-based cooking and nutrition so that by the end of the 6 weeks you will feel confident about cooking a variety of tasty, healthy plant-based meals for breakfast, lunch, dinner and snacks. Each week we will focus on a different meal, making at least one delicious dish so that you can learn and practice practical kitchen skills, acquire plant-based cooking know-how, and eat some delicious food.

What does “Plant-Based Cooking” mean?

It means healthy, delicious food that is made without any animal products or by-products. Whole foods that come from plants are abundant in nutrients that benefit our physical, mental and emotional health. They are naturally high in fiber and low in saturated fat, and a well-balanced whole foods plant-based diet has been proven to prevent and reverse some of the most common diseases that afflict people in the Western World. And it’s easier than you may think to cook with them!

Who should take this class? Anyone who is interested in learning:

  • how to eat more healthfully without compromising flavour
  • how food can affect long-term health and improve many chronic conditions
  • the whys and hows of plant-based eating
  • how to cook from scratch, quickly and efficiently
  • how to make healthy meals that don’t keep you in the kitchen for hours


Plant-Based Food_vegan frittataClass 1: April 5 – Breakfast and Brunch
In this class we will talk about the most important meal of your day, and how to make it plant-based. Breakfast is sometimes a challenge for people – they don’t have time so they skip it, or they just can’t get inspired. What this class includes:

  • An introductory talk about some of the benefits of a plant-based diet
  • Making and eating a healthy, delicious breakfast scramble, and discussion on other ideas you can take home and try in the coming week – e.g. homemade granola with cashew yogurt (recipes included)
  • Plenty of time for questions about plant-based eating, nutrition, etc.

Class 2: April 12 – Snacks

  • Discussion on breakfast; some time to address questions that may have come up during the week
  • How to build a healthy plant-based pantry
  • Making and eating 2-3 nutrient-packed snacks that you can either make ahead and have at hand, or prepare in just a few minutes when the snack attack hits (e.g. Healthy Homemade Granola Bars/Green Wraps/Smoothies/Hummus Varieties/Kale Chips), plus ideas to take home and recipes to try in the coming week
  • Time for questions/discussion

Plant-Based Food_vegan meatball subClass 3: April 19 – Lunchtime!

  • Discussion on snacks; time to address any questions that have come up
  • Tips on eating lunch out and keeping it healthy: what to look for, where to go in town
  • Making and eating 2 healthy, tasty lunches that you can eat at home or pack to school/work (e.g. Chickpea “Tuna” Salad/Spicy Savory Burritos/Scratch Soup/Salad Wraps/Walnut “Meatballs” for subs). Once again we will discuss other ideas and recipes will be provided for you to try in the coming week.
  • Time for questions re cooking and nutrition

Class 4: April 26 – Plant-Based Alternatives

  • Discussion on lunch; time to address questions that have come up
  • Label reading tips: interpreting food labels properly, and building awareness around common ingredients – leading into a discussion on transition foods (e.g. “cheeze”, “ground round”, etc – what to look for, what to avoid, and how to use them while you are transitioning (and healthier alternatives that you can make at home)
  • Making and eating 1-2 “comfort” dishes e.g. Mac N Cheeze/Shepherds Pie/Chili/Spaghetti/Lasagne/Pizza/Burgers, plus recipes to try throughout the week
  • Time for questions

Plant-Based Food_vegan noodle bowlClass 5: May 3 – Delightful Dinners

  • Discussion on alternatives – what did you like, and what didn’t you?
  • Tips for weekly meal planning and batch cooking – saving time and money in the plant-based kitchen
  • Making and eating a “component” meal – either a noodle bowl or a buddha (rice) bowl. Both of these meals can be made a number of ways, including a number of ingredients, once you have the general concept down, and they are both “go-to” meals that are quick, healthy and delicious. Having a buddha bowl and noodle bowl in your repertoire makes plant-based dinners EASY!
  • Time for questions

Class 6: May 10 – Plant-Based Baking

  • Cover any questions that have come up re dinners
  • A discussion on plant-based alternatives for eggs, milk, butter and other common baking ingredients
  • Making and eating 2 baked items e.g. muffins/quick breads/cookies/cake/flat bread
  • Time for questions and wrap up


These classes are meant to be taken as a series, and the cost for the series is $215 per person (plus applicable taxes).

If you would prefer to register via email transfer or cheque, please contact me.

If you have registered and discover you can no longer attend for some reason, full reimbursement is available up to 2 weeks prior to the course start date. 50% will be reimbursed up to 1 week prior to the start date. If you are unable to make single classes and you are able to let me know with a week’s notice or more, you will receive a credit for a future class in its place.