Introduction to Plant-Based Cooking – Fall 2018

5-week series: Tuesdays, September 11 – October 9
5:30 – 7:30/8:00 pm
LOCATION: Powell River Recreation Complex (Kitchen & Elm Room)
COST: $240 pp (all food and materials included)
All registration for this course will be done through the Recreation Complex. Please phone 604-485-2891.

In this 5-part series you will learn the basics of plant-based cooking and nutrition so that by the end of the 5 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 make nutritionally complete, satisfying plant-based meals
  • how to cook from scratch, quickly and efficiently
  • how to make healthy meals that don’t keep you in the kitchen for hours


Class 1: 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: Snacks

  • Discussion on macronutrients: where you get carbohydrates, protein and fats in a WFPB diet
  • 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

Class 3: Lunchtime!

  • Discussion on micronutrients: common questions on calcium, iron, B12 and other vitamins and minerals
  • Making and eating 2 healthy, tasty lunches that you can eat at home or pack to school/work (e.g. Jackfruit Tacos/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


Component meals for healthy vegan eating

Class 4: Delightful Dinners

  • Discussion on phytonutrients: the powerhouses of a plant-based diet and where to find them
  • 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 5: Healthy Plant-Based Desserts

  • Discussion on plant-based alternatives for eggs, milk, butter and other common baking ingredients
  • Why and how to use more whole food sweeteners in your baking and desserts
  • Making and eating 2 desserts e.g. cornbread/muffins/baked fruit with coconut whipped cream etc (dinner will also be provided)
  • Time for questions and wrap up


Details coming soon. All registration for this course will be done through the Recreation Complex. Please phone 604-485-2891.

Cancellation Policy

Please contact the Recreation Complex for these details.