July 11th

Healthy Vegan Indian Cooking

Instructor Nimisha Raja grew up with traditional Indian food. She has recreated the recipes with reduced oil and fats, but kept the flavour intact. We’ll start our exotic Indian journey with a red lentil dhal (soup) served over brown basmati rice. A main course of hearty “Aloo Chole” (potato/chickpea stew) served with whole wheat pita with side orders of kachumber (traditional Indian salad of cabbage/tomato/cucumber) and papadums will be finished off with a sweet treat of vegan mango shake.

All menus are 100% plant based (vegan), low fat and full of fibre. You can sample everything we make in class and you'll receive copies of the recipes to take home. Nimisha will explain the nutrient value of the ingredients in each recipe and answer your nutrition related questions. 

Where? Whole Foods teaching kitchen, located at 87 Avenue Rd, Toronto, ON M5R 3R9

How Much? Classes are $30 each or any four in the series for $100.

Registration? Please call 416.944.0500 for more information or to register for any of these unique classes. Unless otherwise stated, please register in person at the customer service desk or by phone. Space is limited to 14 students so don't delay.

Health Starts Here Cooking Series

Join health coach Nimisha Raja of Evolving Appetites, in cooperation with Whole Foods and TVA, as she takes your taste buds on an exotic journey of flavours from around the world. Nimisha is a Heart Health Speaker for the Physicians Committee for Responsible Medicine and an Education Alliance Member of The Cancer Project.

All menus are 100% plant based, low fat and full of fibre. You’ll receive copies of the recipes to take home, and sample everything we make in class. Nimisha’s teaching style is fun and relaxed, and she always provides additional resources for you to explore after class. She’ll explain the nutrient value of the ingredients in each recipe and answer your nutrition related questions.

1. Thursday, April 22nd
7 - 9 pm
Eating for the Earth – healthy planet, healthy bodies
Celebrate Earth Day with us by lowering your food print. Learn how to choose planet-friendly fare that’s good for your health too! Today’s gentle-on-the-earth-and-arteries menu starts with a Citrus Kale Salad and a Creamy Carrot-Dill soup, both packed with antioxidants and fibre. The centerpiece features whole wheat spaghetti Florentine, followed by a sweet treat of vegan chocolate mousse. A brochure produced by the Toronto Vegetarian Association highlighting the impact of our food choices on the environment will be provided.

2. Thursday, May 6th
7 - 9 pm
Eat right for your heart under the Sultan’s tent
95% of heart disease is preventable and even reversible through good nutrition. Learn how to keep the cardiologist away in this fun and tasty class. Tonight’s heart healthy menu starts with a Middle Eastern Fatoush Salad with a minty lemon dressing, followed by a tantalizing roasted red pepper and lentil soup. The main event is Moroccan Chickpeas served over quinoa. We’ll finish off with sweet treat of dried fruit salad that will wow your taste buds and keep your arteries squeaky clean.

3. Thursday, May 20th
7 - 9 pm
Mamma Mia! - Vegan Italian
Join us for an indulgent Italian feast impressive enough to impress even the staunchest meat aficionados - all made with healthy ingredients and loaded with flavour.  We start with Cleopatra salad (healthier than Caesar), with dairy-free “parmesan” type sprinkles, followed by a hearty Minestrone soup. And what Italian meal would be complete without garlic bread? Except this one will be a “good-for-you” version. For our main course, we’ll make mouth-watering mock ricotta/spinach/roasted pepper lasagna that any Italian mamma would be proud to serve.

4. Thursday, May 27th
7 - 9 pm
A Healthy Taste of Thai
Nimisha spent two months in Thailand tasting her way around the country from islands in the south to the mountains in the north. Join us tonight to learn how to enjoy the exotic flavours of Thai without excessive fat. We’ll start with refreshing rice paper salad rolls and a spicy peanut dipping sauce, followed by a rich red coconut veggie curry over jasmine brown rice. We’ll finish up with a tropical fruit salad for dessert.

5. Thursday, June 17th
7 - 9 pm
Plant-Based Cooking 101
Don’t know what to do with tofu? What’s a legume? Never heard of quinoa? Then this is the veggie beginner’s class for you. Learn quick (under 30 minutes from prep to table!), easy and nutritious recipes. We’ll start with a creamy cucumber dip (no cream of course), followed by a healthy red lentil & roasted pepper soup. We’ll whip up a quick eggless egg salad to use in sandwiches or wraps, followed by a quinoa asparagus salad. You’ll get a “Vegetarian Starter Kit” published by the Physicians Committee for Responsible Medicine, and lots of recipe ideas to take home.

6. Wednesday, June 23rd
7 - 9 pm
Demystifying Tofu
Learn how to have fun with this versatile ingredient from appetizer to dessert. You’ll get the goods on the different types of tofu, how to store it and its nutritional profile. Sample the great recipes we’ll make in class, plus additional recipes to try at home. Tonight’s class features tofu fingers (forget about chicken fingers!), a quick & easy tofu scramble, tofu sour cream (to use as a base for a variety of dressings), and a lemon tofu “tease cake” (cheesecake without the cheese). You’ll get bonus recipes for eggless crust-less quiche, and other great tofu ideas to take home.

Where? Whole Foods teaching kitchen, located at 87 Avenue Rd, Toronto, ON M5R 3R9

How Much? Classes are $30 each or any four in the series for $100.

Registration? Please call 416.944.0500 for more information or to register for any of these unique classes. Unless otherwise stated, please register in person at the customer service desk or by phone. Space is limited to 14 students so don't delay.

Most classes require advanced registration of 48 hours. Payment in full is required upon registration and payable by cash, debit or credit. Whole Foods Market reserves the right to cancel or reschedule classes with insufficient enrollment. Students will be notified if the class is cancelled at least 24 hours in advance. Please notify us at least 24 hours in advance if you are unable to attend in order to receive store credit. Class value can be applied to another class or redeemed as store credit.

Please enquire about recipe specifics if you have food allergies.

Want to get some tools and tips on how to improve your health without making any sacrifices? Registration is still open for Nimisha Raja's Cooking Series at Whole Foods. As these classes are part of PCRM's Cancer Project nutrition and cooking series, each class will feature a video nutrition lecture from The Cancer Project's Eating Right for Cancer Survival DVD, followed by a cooking demonstration of simple and healthy dishes, which attendees will be able to sample.

You can sign up for one class, eight classes, or anything in between! See below for full details on this weekend's class and more information on the rest. More information can also be found at veg.ca/healthyeating.

Week One: Favouring Fibre

Fibre helps your body rid itself of toxins, waste hormones, excess cholesterol, chemicals and other undesirables. Without fibre in the diet, these excess compounds can get reabsorbed into the bloodstream, leading to a possible increased risk of cancer growth.  Additionally, fibre is especially important in helping the immune system function properly as well as facilitating the removal of waste from the body. In this class, enjoy a fibre-rich meal as you work towards your goal of 40 grams of fibre per day.

Recipes for this class:
Guacamole Plus
Quick Bean Burritos
Tomato Corn Salsa

Where? Whole Foods Teaching Kitchen (87 Avenue Rd)

When? Sunday, February 28, 2:00 - 3:30 pm

How much?  $30 for each class, $100 for any four classes or all 8 classes for $180 - includes sample tastes of all recipes prepared

Registration?  Please call 416.944.0500 for more information or to register for any of these unique classes. Unless otherwise stated, please register in person at the customer service desk or by phone.

Other Upcoming Classes

Don't miss your chance to register today before space fills up! Find more details at veg.ca/healthyeating.

Starting October 26th

TVA and Whole Foods in cooperation with Evolving Appetites (Nimisha Raja) are presenting a nutrition and cooking series based on The Cancer Project's popular Food for Life Nutrition and Cooking Classes for Cancer Prevention and Survival program. Each class will feature a video nutrition lecture from The Cancer Project's Eating Right for Cancer Survival DVD, followed by a cooking demonstration of simple and healthy recipes from The Survivor's Handbook: Eating Right for Cancer Survival. Participants will be able to sample the recipes demonstrated.

The Cancer Project is a nonprofit organization advancing cancer prevention and survival through nutrition education and research. Their book and video were created to empower cancer survivors and those wanting to prevent the disease, with information on how to take advantage of the healing power of foods.

1. Monday, Oct. 26th
7 - 9 pm
Fueling up on Low-Fat Foods
Steering clear of meat, dairy products, fried foods, and other fatty fare is an important first step in preventing and surviving cancer. Dietary fat not only hinders the immune system, it also drives hormone production, which can result in higher rates of hormone-related cancers such as breast and prostate cancer. In this class, you will learn how to prepare delicious, low-fat dishes made from whole grains, legumes, vegetables, and fruits.
Recipes for this evening:
Hummus
Easy Bean Salad
Easy Stir-Fry over quick brown rice

2. Monday, Nov. 9th
7 - 9 pm
Favouring Fibre
Fiber helps your body rid itself of toxins, waste hormones, excess cholesterol, chemicals, and other undesirables. Without fiber in the diet, these excess compounds can get reabsorbed into the bloodstream, leading to a possible increased risk of cancer growth.  Additionally, fiber is especially important in helping the immune system function properly as well as facilitating the removal of waste from the body. In this class, enjoy a fiber-rich meal as you work toward your goal of 40 grams of fiber per day.
Recipes for this evening:
Guacamole Plus
Quick Bean Burritos
Tomato Corn Salsa

3. Monday, Nov. 23rd
7 - 9 pm
Discovering Dairy Alternatives
When humans consume dairy products, it causes worrisome biological changes in the body, one of which is a rise in the amount of insulin-like growth factor 1 (IGF-1) in the bloodstream. Scientific studies have shown elevated IGF-1 levels to be a catalyst for the growth of breast and prostate cancer cells. In this class, you will learn about the wonderful benefits of avoiding dairy products as well as an array of possible dairy alternatives that provide ample calcium and other nutrients for a healthy diet.
Recipes for this evening:
Creamy spinach dip
Penne with fresh spinach, Tomatoes & Olives

4. Monday, Nov. 30th
7 - 9 pm
Immune Boosting Foods
Both antioxidants and the body’s immune system are critically important in fighting cancer. Cancer-fighting compounds, such as antioxidants, mainly found in fruits and vegetables assist in halting free radical damage, which can otherwise lead to cancer development. This class will explore foods that are rich in protective compounds and immune-boosting nutrients such as beta-carotene, lycopene, vitamin C, and zinc. Based on scientific research, vegetarians have approximately double the natural killer cell activity (natural killer cells engulf and destroy cancer cells) compared to non-vegetarians. Look forward to enjoying a colorful and scrumptious immune-boosting, cancer-fighting meal.
Recipes for this evening:
Creamy Veggie Curry
Couscous
Spinach Salad with Fruit Flavours
Gingered Melon Wedges

Where? Whole Foods teaching kitchen, located at 87 Avenue Rd, Toronto, ON M5R 3R9

How Much? $25 each or $90 for all four - includes sample tastes of all recipes prepared

Registration? Please call 416.944.0500 for more information or to register for any of these unique classes. Unless otherwise stated, please register in person at the customer service desk or by phone.

Most classes require advanced registration of 48 hours. Payment in full is required upon registration and payable by cash, debit or credit. Whole Foods Market reserves the right to cancel or reschedule classes with insufficient enrollment. Students will be notified if the class is cancelled at least 24 hours in advance. Please notify us at least 24 hours in advance if you are unable to attend in order to receive store credit. Class value can be applied to another class or redeemed as store credit.

Please enquire about recipe specifics if you have food allergies.

August 9th

Vegetarian Lifestyle 101, with Erika Sullivan, DVM of the Baker Animal Clinic

Location: Heydenshore, Whitby

Time: The festival runs from 9 to 4 pm

September 11th, 12th and 13th

Talks at the 25th Annual Vegetarian Food Fair

Defeating Diabetes, with registered dietitian and nutritionist Brenda Davis

Location: Harbourfront Centre, Toronto

Time: The fair runs Friday evening, and all day Saturday and Sunday.

Sunday, June 14, 2009

Location: Willowdale Seventh-day Adventist Church, 535 Finch Avenue West, Toronto

Time: 10:30 am - 4 pm

More than 2 million Canadians have diabetes - 90% of them have Type-2, an entirely preventable (and reversible) disease. If you're over 40, overweight, have high cholesterol, high blood pressure or you're a member of a high-risk group (Aboriginal, Hispanic, Asian, South Asian or African descent), you're at risk of developing Type-2 diabetes.

This day long workshop will provide you with easy-to-use information, take-home materials, cooking demonstration, and nutritional informaiton. Lunch is provided.

Registration: This event is open to everyone. To register, call 416-636-2471.

A healthy eating workshop presented by the Toronto Vegetarian Association

When: Monday, March 23 @ 7 pm
Speaker: Nimisha Raja
Where: The Big Carrot Natural Food Market
348 Danforth Ave. Carrot Common 2nd Floor # 212. Entrance at BookCity

Join Nimisha Raja of Evolving Appetites to learn how you can be a smart shopper and choose foods that are good for you. We'll cover the "New Four Food Groups" and follow up with a cooking demo, so you can put what you've learned into practice.

Registration: This event is open to everyone. To register, please phone the TVA office at 416-544-9800, or send an email to Barbi Lazarus, Administrative Assistant: blazarus (at) veg.ca.  This is a 'pay-what-you-can' event - donations will support the Toronto Vegetarian Association to host more healthy eating workshops like this one.

For details about upcoming events like this one, please visit veg.ca/healthyeating.