April 2010: Health Starts Here Cooking Series 

YouTube Cooking Demos & Recipes

Past Events

Starting April 22nd

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.

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

How Much? Classes are $30 each or all 4 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.

YouTube Cooking Demos hosted by Nimisha Raja

Lentil and Red Pepper Soup for Good Heart Health

Vegan Chili 

Part One

Part Two

Diabetes Friendly Recipes

Vegetarian Chili

Ingredients

•  ¼ cup of water
• 4 cups cooked beans, rinsed and drained (combination or just one kind)
• 2 ribs celery, chopped
• 2 carrots, sliced or diced
• 1 large onion, diced
• 1-2 peppers- green, orange, red or yellow, diced
• 2 tbsp soy sauce (low sodium)
• 2 tbsp prepared mustard
• 1 tbsp chili powder
• 3-4 large chopped tomatoes (or a 28 oz can of crushed tomatoes)
• 2 cloves fresh crushed garlic
• Juice of one lime
• Hot chili pepper flakes or Tabasco sauce to taste (optional)

Heat water in a large pot. Once near boiling, add onions and sauté for about 2 minutes. Add the rest of the veggies, soy sauce, mustard and chili powder. When carrots start to soften (about 10 min.) add the beans and stir well to combine. Let cook for another 10-15 minutes. Add tomatoes, garlic, lime juice and chili pepper flakes/hot sauce if using and let simmer for at least another 10-15 minutes. Taste and adjust for salt by adding extra soy sauce if necessary. Serve over brown rice or quinoa. Serves 6-8.

Apple Oat Muffins

Ingredients

• 1-1/2 cups whole wheat pastry flour
• 1-1/2 cups unbleached all-purpose flour
• 1-1/4 cups quick oats or oat bran
• 1 teaspoon ground cinnamon
• 1/2 teaspoon grated nutmeg
• 1/2 teaspoon salt (optional)
• 2-1/2 teaspoons baking soda
• 2 large apples, finely chopped
• 1 12-ounce can apple juice concentrate
• 1/2 cup raisins

Preheat oven to 325°F.

In a large bowl, mix the flours, oats, spices, salt, and baking soda. Add the chopped apple along with the apple juice concentrate and raisins. Stir just enough to mix. Spoon batter into nonstick or lightly oil-sprayed muffin tins and bake for 25 minutes, or until tops bounce back when pressed lightly.

Past Events

Please note: The Feb - April Cancer Project Cooking Series has been cancelled. New classes to be announced shortly.

Running from February 28st to April 18th, 2010

Cancer Project Cooking Series

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 non-profit organization advancing cancer prevention and survival through nutritional 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. Sunday, February 28th
2:00 - 3:30 pm
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 toward your goal of 40 grams of fibre per day.
Recipes for this class:
Guacamole Plus
Quick Bean Burritos
Tomato Corn Salsa

2. Sunday, March 7th
2:00 -3:30 pm
Discovering Dairy Alternatives
When humans consume dairy products, it causes alarming 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 class:
Creamy Spinach Dip
Mac UNcheese

3. Sunday, March 14th
2:00 - 3:30 pm
Replacing Meat
When cancer researchers started to search for links between diet and cancer, one of the most noticeable findings was that people who avoided meat were much less likely to develop the disease. This is partly due to the high fat and fibre-free characteristics of meat compared to plant foods, and also, as meats are cooked, cancer-causing chemicals, called heterocyclic amines, tend to form within the meat tissue. The longer and hotter meat is cooked, the more these compounds form. In this class, you will learn about and taste a variety of vegetarian sources of protein that are low in fat, high in fibre, and loaded with cancer-fighting nutrients. 
Recipes for this class:
Buckwheat Pasta with Seitan
Asian Fusion Salad

4. Sunday, March 21st
2:00 - 3:30 pm
Planning Healthy Meals
Planning nutritious, delicious and filling meals can be tricky. This class will explain and demonstrate how to best plan and prepare well-balanced meals from the “New Four Food Groups,” which include healthy whole grains, legumes, vegetables and fruit.
Recipes for this class:
Eggless Egg Salad
Colourful Veggie/Fruit Salad
Berry Applesauce

5. Sunday, March 28th
2:00 - 3:30 pm
Antioxidants and Phytochemicals
Antioxidants are powerful cancer-fighters mainly found in vegetables and fruits. They assist in halting free radical damage, which can otherwise lead to cancer development. This class will look in some detail at which vegetables and fruits are high in which protective compounds, while also incorporating a variety of vegetables and fruits as you plan your menu. Studies have amply demonstrated the ability of diets rich in vegetables and fruits to reduce the likelihood that cancer will develop in the first place. Look forward to observing and tasting a meal loaded with beta-carotene, lycopene, isothiocyanates and other cancer-fighting compounds. 
Recipes for this class:
Mashed Grains and Cauliflower
Mushroom Gravy
Cucumber, Mango and Spinach Salad
Chocolate Mousse

6. Sunday, April 4th
2:00 -3:30 pm
Immune Boosting Foods
The immune system is critically important in fighting cancer. Individual cancer cells can arise in all of us from time to time. If your immune system is vigilant, it recognizes and destroys cancer cells before they can take hold. This class will explore foods that are rich in immune-boosting nutrients such as beta-carotene, vitamin C and zinc and will also explain ways that food can interfere with immunity. Studies have shown that vegetarians have approximately double the natural killer cell activity (natural killer cells engulf and destroy cancer cells) compared with non-vegetarians. Look forward to enjoying a colorful and scrumptious immune-boosting vegetarian menu. 
Recipes for this class:
Spinach Salad with Fruit Flavour
Creamy Veggie Curry
Gingered Melon Wedges

7. Sunday, April 11th
2:00 - 3:30 pm
Maintaining a Healthy Weight
Healthy weight control is essential for warding off a variety of chronic diseases, and studies have shown that slimmer people are even less likely to develop cancer. In addition, trimming excess weight may also improve survival after cancer has been diagnosed. This class will discuss and demonstrate filling fibre and nutrient rich dishes that will help you maintain a healthy weight.
Recipes for this class:
Red Lentil Artichoke Stew over Quinoa
Veggies in a Blanket

8. Sunday, April 18th
2:00 - 3:30 pm
Fuelling 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 class:
Hummus
Easy Bean Salad
Easy Stir-Fry Over Quick Brown Rice

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

How Much? $30 each, $100 for any four or all 8 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.

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.

Starting October 26th

Cancer Project Cooking Series

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

Talks at the Durham Vegetarian Festival

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

Live Healthy Fight Diabetes!

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.