The Healthy Cooking Classes described below are conducted by Wholesome Foodstore’s Nutritionist, Rita.  They are informative, fun, and are a mix of demonstration classes and hands-on.  They include relevant information pertaining to the class ie. paleo, sugar-free, vegan lifestyles as well as all recipes prepared on the day and a shopping list .  You don’t need to provide anything else as all ingredients are included. If you are concerned about any dietary requirements please mention this in the comment section of the online booking form as most adjustments can be made.

Group Cooking Classes:

To enquire about any of the classes outlined below please complete the online form at the bottom of this page and we will be in contact you with further details.  Otherwise you can book searching your preferred class at the CAE  here.  CAE is the Centre of Adult Education located at  253 Flinders Lane, Melbourne.   Class sizes range from 6 – 12 people.
Cost: $149 | 2.5 hours

 

One-on-one Cooking Demonstration:

If you prefer to have a one-on-one cooking demonstration in your home, our Health Food Coaches can tailor it to suit your individual needs.  Please also use the online booking form below to indicate your interest in a one-on-one cooking demonstration.
Includes:
* a Spiral Bound Book packed with recipes, menus and shopping lists.
* a Wholesome foodstore apron valued at $60.00
Cost: $220 | 2 hours            Add to Cart

 

CLASS DESCRIPTIONS: 

cooking with wholefoods: a HEALTHY alternative

• Join Nutrition Consultant Rita Varelas to learn about the health benefits, ease of preparation and taste delights of wholefoods designed to nourish your body and soul: superfood salmon salad; nut & seed butter; pearl barley risotto; wholefood pancakes; lentil moussaka and coconut & almond smoothie.
• Saturday 28th April (10.30pm – 1.00pm)
• Book directly with the CAE by completing the online form

Paleo cooking

• Understanding the basic principles and what foods are in and what are out for the paleo way of eating and prepare a nutritious entrée, main & dessert, such as Zucchini Pasta with Pesto; Sauteed Kale with Tahini & Yoghurt Dressing; Lamb Moussaka; Fish Curry with Cauliflower & Okra; Berries with organic coconut whipped cream.
• Also suitable for those of you following a gluten-free and refined-sugar free diet.
• CAE Dates TBD.

Vegan Cooking

• Understanding the basic principles and what foods are in and what are out for the vegan way of eating and prepare nutritious meals such as cauliflower vegetable pizza; pumpkin chickpea coconut curry; lentil parsnip walnut salad; whole wheat maple cinnamon buns; finishing with toffee apple upside down cake.
  
• Thursday 26th July (6.30pm – 9.00pm)
• Book directly with the CAE by completing the online form

COOKING SUGAR FREE: NATURAL, CREATIVE & DELICIOUS

• Learn how to trade off processed sugars with natural and creative dishes that taste amazing and reduce your dependency on the wrong sugars.  Nutritionist Rita Varelas creates delicious sugar free chocolate mousse, fruity sorbet, raspberry almond banana cake, almond & vanilla cookies, baked berry pie and crunchy nut and berry swirl cheesecake.
• Saturday 17th March (10.30am – 1.00pm)
• Book directly with the CAE by completing the online form

Gluten-free Cooking

• Nutrition Consultant Rita Varelas teaches the tips and techniques for successful gluten free cooking. Learn how you can convert your traditional dishes, exploring great flavour combinations. Rita will create gluten-free flours & rice breadcrumbs (to demonstrate their use in bread making, pastry, biscuits and rice crumbs to replace breadcrumbs), chia & pepita bread with homemade butter, savoury flatbread with roast capsicum dip, tagliatelle with beef ragu, sponge finger Biscuits and Tiramisu. All meals are gluten and nut free.
• Gluten-free shopping ideas as well as tips on stocking your fridge/freezer/pantry
• Located at CAE (Centre for Adult Education – Flinders Lane, Melbourne)
• Thursday 14th June (6.30pm – 9.00pm)
• Book directly with the CAE by completing the online form

THE HEALTHY EATING & LIFESTYLE WORKSHOP

Join Nutrition Consultant Rita Varelas and explore the theme of healthy eating, dietary intolerance, meal planning and shopping, gut-health and benefits of raw food.

Workshop 1: The Foundations to Healthy Eating

• Introduction to health and the risks associated with poor dietary choices
• Working out your BMI, Healthy Weight Range and daily kilojoules requirements
• Understanding the Australian Dietary Guideline’s recommendations for Healthy Eating
• Getting the right tools for the job
• Goal Setting
• Food demonstration – vitamin water, bliss balls, rosemary seed crackers & yoghurt cream cheese.

Workshop 2: Dietary Intolerances, Menu Planning, Shopping, Tracking

• Understanding the different types of dietary intolerances and special diets
• How to incorporate a healthy eating menu plan based on these special diets
• Learning how to shop to get the best available produce, at cost-effective prices
• Stocking up your fridge/freezer and pantry so to whip up quick nutritious meals
• Food demonstration: vegan burgers, orange & mango sugar-free chia puddings

Workshop 3: Gut-health

The science behind maintaining a healthy gut and the health risks associated with poor gut health.

• About your micro-biome and how to take care of it.
• Discuss probiotics and their importance
• Introducing fermented foods, what they are and their benefits
• Food demonstration – kombucha, coconut yoghurt, kimchi.

Workshop 4: Introducing Raw-foods into your diet

Getting creative with the principles learned in a fun, interactive workshop, covering:

• where does food come from? Looking at veggie garden and seeds
• eating across the entire colour spectrum in vegetables and the meaning behind their colours
• using food as your medicine to repair and clean your body, mind and spirit
• preservative and packaged free eating and learning to make more foods yourself from scratch
• Food demonstration: almond milk; raw zucchini pasta with roasted vegetable sauce; raw chocolate ice-cream

Located at CAE (Centre for Adult Education – Flinders Lane, Melbourne)

• Every Monday from 14th May – 4th June 2018 (6.00pm – 7.30pm).
• Book directly with the CAE by completing the online form

Cooking for babies/children

• Healthy nutritious meal ideas for your children
• Food preparation and storage
• Meal ideas for 1 week and menu plan included
• Prepare dishes from less than 4 ingredients
• Tips of preparing 1 meal adaptable for the whole family
• Sugar free lunchbox ideas and birthday party treats
• CAE Dates TBC

Sugar free Xmas baking

Christmas dining can be a time of food overload, pain and discomfort for some, weight gain and stress, but know that it’s possible for it to be nourishing, filled with whole foods and sustaining. This festive class is tailored to suit those following a gluten free, vegan, paleo and sugar-free lifestyle.

We will show you how to prepare foods to see you through the silly season such as: Pumpkin ginger spice granola; Iced lemon tea; Gingerbread cookies; Christmas berry swirl cheesecake; Christmas Trifle; Pistachio Cheese Log & Seed Crackers; Chai-Spiced Eggnog Shots; Decadent fruit-free Christmas cake.

• CAE (Centre for Adult Education, 253 Flinders Lane, Melbourne)
• 2 ½ hours (11.00am – 1.30pm)
• Book directly with the CAE by completing the online form
• One-on-one Class available at your request