Eating Your Way to Health
Class Schedule *
Instructors: Rick & Marcy Hope Williams
(This was an 8-week community-class that a friend of mine & I gave at our local Rec Center Kitchen)
Workshop Topics
Lifestyle Changes (diet, exercise, sleep & fresh air)
Benefits
Food Groups (not mixing, best times, proper digestion & water)
Aesthetic Atmosphere
Kitchen Basics (foods & processors)
Processed Foods (grains & animal products)
Alternative Foods
Body Cleansing
Minerals & Vitamins
Week #1 – Introduction
Rick & Marcy’s Personal Story
Alternative Food Products
Salmon (colored) Dip for vegetables – crackers – pitas
Week #2 – The Best Cheeseburger (meat-free) with Sesame Chips
Week #3 – Oriental Stir-Fry
Week #4 – Breakfast (Juicing – Smoothies – Muffins & Breads - Cereals – Omelets)
Week #5 – Veggie Wraps & Sandwiches
Week #6 – Steamed Veggies w/Couscous, Brewers Yeast & Braggs
Week #7 – Snacks & Appetizers (Nachos - Mock Kishka - Trail Mix)
Week #8 – Salads (Leafy – Pasta – Potato)
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Kitchen Needs
(a great starter list)
Appliances
blender
mixer
food
processor
garlic
press
vegetable
peeler
veg
steamer (steel or bamboo)
salad
shooter
grater
juicer
Condiments
Bragg
Aminos
brewers
yeast
Nayonaise
(original & Dijon
Natural mustard
Organic ketchup
Herbs/Spices (fresh or
dried)
Hain
sea salt
black
pepper corns
Spike
seasoning salt
parsley,
basil, rosemary, thyme, celery salt, bay leaves,
chives,
garlic, cayenne, chili powder, cinnamon
Salad
Dressings
Annie’s
Naturals (Goddess, & Shitake & Sesame Vinaigrette)
Seeds
of Change Roasted Red Pepper Vinaigrette
Baking Needs
Ener-G
Egg Replacer
extra
virgin olive oil
canola
oil
Humaine
Harvest brown eggs (if using eggs)
Veg-A-Fed
cage-free eggs
Wholesome
Sweeteners – organic molasses & rice syrup, Maple syrup (100% pure), agave
fructose (alternative to white sugar)
Sunspire
vegan chocolate chips
Arrowhead
or Bob’s Red Mills’ Pancake & Waffle mix
The
Gluten-Free Pantry: French Bread, Pizza Mix &
Cake
Mix
Dairy
Alternatives
Earth Balance (buttery spread)
Shedd’s
Willow Run soybean margarine
Imagine
Rice Dream enriched vanilla, original, carob or
chocolate milk
soy
milk
Silk
Milk chocolate or vanilla
Almond milk
Coconut milk
WholeSoy
& Co yogurt
Silk
soy yogurt
Tofutti
sour cream
Tofutti
cream cheese
Tofutti,
Imagine or Soy- Delicious ice creams
Lisanatti
Premium Soy-Sation cheeses (cheddar, mozzarella & swiss), (sliced or
shredded)
Pepper
Jack soy cheese
Almond or Rice Cheese
Meat
Alternatives
Boca
Burgers
Boca
breakfast links
Loma
Linda vegeburger (can) Yves veggie salami, pastrami, bologna & turkey
slices
Yves
Veggie Dogs
Yves
Pizza Pepperoni
Soy rolls or Not Dogs
Yves Veggie Corn Dogs (they include egg whites)
Soups
Imagine
Creamy: butternut squash, Portobello mushroom, sweet corn & potato leek (boxed)
Health
Valley Zesty Black Bean with Rice (individual cartons)
(boxed are better than canned)
Tofu
White
Wave Organic Firm
Mori-Nu
Silken Tofu
Soy
Deli – Baked Tofu
tempeh
Grains, Legumes
& Beans
basmati
rice
brown
rice (short-grain & long-grain)
wild
rice
lentils
(red & green)
split
peas (yellow & green)
rolled
oats
couscous
whole
wheat pastry flour
bran
garbanzo
beans, black beans
kidney
Pastas
semolina
sesame
artichoke
spinach
tomato
Bread,
Crackers, Chips
Prairie Grain Bread Co:
9 grain, wheat &/or honey
Volkers (Gardeners’ Market)
All Ezekiel 4:9 sprouted grain breads
Ezekiel
4:9 sprouted grain tortillas
Alvarado
St Bakery sprouted wheat tortillas
Lundberg wild rice cakes & sesame tamari
rice cakes
Quaker popcorn rice cakes
Ak-Mak crackers
Mexi-Snax
sesame chips & tamari/sesame chips
Maranatha:
organic peanut butter & roasted tahini
almond
&/or peanut butter – fresh ground
Sweets &
Sodas
Bumblebar
Bar – original & almond (made with sesame seeds)
Panda
licorice – black or raspberry
power
bars
Tiger
milk bars (does contain fish)
Joyva
sesame crunch
Newman’s
Own peanut butter cups
Newman-Os
(original, mint & ginger) cookies
Fig
Newmans – fat free bar
Reeds
Original ginger brew
Mori-Nu
puddings: chocolate, banana & lemon creme
*So why am I sharing this with you now? I thought it might serve some of you out there - you never know when you might get inspired to teach a class.
Perhaps I can spend some time breaking down these subjects & convey some interesting tips that I've picked up along my way, after all - this has been almost a 39 year journey...
