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Health
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Cooking
NEW! Brew Your Own
Kombucha
For thousands of years, kombucha has
been celebrated across the world as an
elixir of health and longevity. Reported
health benefits include probiotic bacteria for
digestive health, b-vitamins for metabolic
health, energy, and detoxification support,
and antioxidants for an immune boost.
Learn how to make your own in this hands-
on workshop where you will experience
brewing kombucha and flavoring it to your
taste. Take home your own brewing system
and your own batch of prepared “booch”
to enjoy!
Alana Eakin
has been brewing
kombucha since 2009, when she became
locally renowned in her hometown as the
“Fermentation Fairy”. Shortly after, she
spearheaded a commercial kombucha
operation and became brewmaster at a
craft coffee and beer cafe. She was sous-
chef at an international cuisine-inspired
fermentation cafe and kombucha brewery
before venturing into the world of private
practice.
$51 Non-Member
$39 Member
$25 materials fee payable in class
CFU LOWRY
: Near 1st & Quebec
2546R: One Wed., 6:30-9PM 11/11
2546S: One Wed., 6:30-9PM 12/16
2546T: One Tue., 6:30-9PM 1/19
Fermentation 101
Create Your Own Probiotic-Rich Foods
Many studies are cropping up these days
linking “gut” health with overall health
and well-being. And what contributes to a
happy, healthy gut? Lots of nutrients and
appropriate gut diversity including ample
“good bacteria!” You can spend a lot of
money on probiotic supplements, but
the natural way to promote healthy gut
flora is eating naturally lacto-fermented
foods. In this hands-on class, learn more
about the gut-health connection, simple
wild fermentation science, techniques,
equipment and food safety. Then learn
how to prepare, hands-on, your own wild,
living batch of fermented cabbage and
other vegetables. Sample other fermented
foods, and receive recipes and resources via
emailed handouts after class. No cooking
skills required.
Cynthia Farris
is a board
certified Holistic Health Coach and certified
fermentationist. Bring a whole green
cabbage, a cutting board and a favorite chef
knife, if you have one.
$39 Non-Member
$27 Member
$5 materials fee payable in class
CFU LOWRY
: Near 1st & Quebec
6219O: One Sat., 1:30-3:30PM 11/7
Modern Comfort Food
A More Nutritional Approach to Old
Favorites
If you crave comfort food (brownies, fried
chicken, lasagna…), but avoid them because
of caloric or nutritional concerns, join this
class and learn to make-over some classics
in new, more healthful ways. Class explores
novel and delicious recipes that incorporate
more veggies, low fat proteins, and fiber
into the foods we love. The result? Delicious,
satisfying “indulgence” that is really good
for you! The in-class menu will change
depending on season and ingredients, but
some of the foods we may “remake” in
this class are lasagna, meatloaf, mashed
potatoes, pizza, “fried” chicken, gravy, and
even brownies and other desserts!
Anna
Miller
, owner of Cooking with Anna, has a
degree in education and grew up cooking
big, satisfying meals for hungry workers
on her family’s farm. She loves to update
recipes for modern tastes and lifestyles and
delights in sharing her secrets with others.
$51 Non-Member
$39 Member
$18 materials fee payable in class
CFU LOWRY
: Near 1st & Quebec
6381Y: One Tue., 6-9PM 10/27
6381AA: One Tue., 6-9PM 11/24
6381AB: One Tue., 6-9PM 1/26
Knife Skills
Tips, Tricks,
& Techniques
Used by Pro
Chefs
Beginning and
experienced home
cooks can save time
in the kitchen, while working safely with
confidence. Start by learning how to select
the right knife for you and the task. Move on
to proper knife handling techniques, safety
tips, proper knife care, sharpening, and
storage. Students will learn to slice, dice,
fine dice/brunoise, chop, mince, julienne,
stick/batonette, and fine shred/chiffonade,
and make a recipe in class that uses many
of those techniques. If you have a good
chef knife bring it to class, as each one is
as individual as you are, and bring a cutting
board if you have one.
Trusan
has spent
many years in the culinary world working
with world-class chefs and offers private in-
home cooking classes, as well as personal
chef and catering services. The materials
fee includes food and handouts.
$57 Non-Member
$45 Member
$8 materials fee payable in class
CFU LOWRY
: Near 1st & Quebec
6250BY9: One Sat., 9AM-12PM 10/24
6250CA9: One Sat., 9AM-12PM 12/5
Kickstart Your Health!
A Short Course in Optimal Nutri-
tion & Cooking
Discover the world of health by preparing
fun and easy whole grains, starches,
vegetables and fruit that can lower
cholesterol and blood pressure, help
maintain a healthy weight, and bring
overall health benefits. Part discussion
on nutrition and part “cook with me”
cooking class; learn how to make healthy,
phenomenally tasty dishes while discussing
the dietary considerations that makes them
“good for you” too! The menu changes so
visit the CFU website for details. Plant-
based chef
Kelley Williamson
is the owner
of Plant Based Cooking, LLC and Healthy
Living thru Nutrition, Inc. She is joined by
Jerry Casados
, Nutritionist and owner of
Plant Based Nutrition and Lifestyles. They
specialize in a healthy lifestyle featuring
plant based recipes for prevention and
treatment of certain diseases. If you have
ever seen Dr. Neal Barnard on RMPBS then
you won’t want to miss these classes!
$51 Non-Member
$39 Member
$10 materials fee payable in class
CFU LOWRY
: Near 1st & Quebec
2592K: One Wed., 6-9PM 10/14
Optimal Cooking &
Nutrition for Cancer
Prevention & Survival
Learn what food can affect your health,
especially if you are a cancer survivor or
have family/friends looking to prevent
this disease. Part discussion on nutrition
and part “cook with me” cooking class,
discuss and share information about
how certain foods and nutrients work to
promote or discourage cancer growth while
we prepare cancer-busting recipes that
are both delicious and easy to make. The
menu changes so visit the CFU website for
details.
Kelley Williamson
is the owner
of Plant Based Cooking, LLC and Healthy
Living thru Nutrition, Inc. She is joined
by
Jerry Casados
, Nutritionist and owner
of Plant Based Nutrition and Lifestyles.
Debunking the myths about what to eat or
how certain foods help or hinder disease
can be daunting, but Dr. Neal Barnard,
as seen on RMPBS, has tackled this and
Kelley and Jerry are certified trainers of his
recipes for your health. Join them!
$51 Non-Member
$39 Member
$10 materials fee payable in class
CFU LOWRY
: Near 1st & Quebec
2593F: One Wed., 6-9PM 11/18
Last chance for Fermentation 101!
