Natural Cooking Classes With Cheryl Traver

Sage Ways is pleased to join with La Montanita Valley Co-op in presenting Cheryl Travers’ Natural Cooking Classes.

Cheryl is a graduate of the Culinary Institute of America and Anne-marie Colbins Natural Gourmet Cooking School. Students enjoy her fun, warm personality as they join in preparing seasonal, healthy and scrumptious dishes.

Discover how these foods improve your digestion and boost your energy, health, and general well-being. Come hungry and leave class with a satisfied tummy, recipes and handouts.

Whether you’re a hands-on gourmet cook or a food enthusiast who would rather taste, these classes are for you!

Registration is $25 for each class and a $10 materials fee is payable to the instructor.

La Montanita Co-op members receive a 10% discount. All classes will be held at the Co-op’s Valley location, 2400 Rio Grande Blvd. N.W. (at the corner of Matthew and Rio Grande).

You must preregister and class size is limited, so register early.

To register, call Sage Ways at 271-7029.

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Soup, Beautiful Soup
Warm your heart and your tummy with easy-to-make seasonal soups. These unique soups are impressive enough to serve at elegant dinners: sweet potato, caramelized onion and saffron soup, white bean with greens and sundried tomatoes soup, wild mushroom soup with fresh herbs. As a bonus, learn the very simple appetizer of tapenade to accompany your soups.
807E: Wed., Sept. 27 6-8:30pm
807F: Wed., Nov. 29 6-8:30pm

Sassy Salads
Take your salad savvy to another level. These salads promise to be pleasing to the eye and the palate: avocado, grapefruit and spinach salad with citrus dressing, cucumber, mango and red onion salad, cabbage salad with apple and celeryroot. Add a millet herb muffin or garlic herb flatbread and you have a satisfying meal.
820A: Wed., Oct. 4 6-8:30pm

Cooking with Soy
Satisfy your palate and your body with scrumptious dishes using soy products. These disease fighting, antioxidant, protein and nutrient loaded foods never tasted so good! For a Southwestern flare, you’ll make tofu tamale pie. You’ll learn how to use marinated tofu for baking and grilling and savory salads to round out a meal. Bring notepads to record many more soy possibilities.
821A: Wed., Oct. 11 6-8:30pm
821B: Wed., Jan. 10 6-8:30pm

Gourmet Food on a Budget
You can throw a fabulous dinner party without busting your budget when you learn to cook these low-cost gourmet foods: Wonton ravioli with butternut squash filling, served with a simple aromatic herb broth; wild rice and sweet potato pancakes with fresh applesauce and chives; mixed greens salad with miso sesame dressing; and fresh fruit platter with ricotta, honey and mint. You’ll impress even the most discerning guest with these tantalizing dishes.
822A: Wed., Oct. 18 6-8:30pm
822B: Wed., Jan. 17 6-8:30pm

Quick & Healthy Meals
In a rush? You no longer have to rely on cholesterol-laden fast foods to save time. Cheryl will teach you how you can get out of the kitchen fast with these easy, quick and healthy dishes from Tuscany, such as stuffed vegetables, rice stuffing, and a porzo dish of white beans with roasted tomatoes.
823A: Wed., Oct. 25 6-8:30pm
823B: Wed., Jan. 24 6-8:30pm

How to Cook for a Vegetarian
You can transform your favorite recipes into vegetarian by using alternative protein sources and substitutes for meat-based products. Using grains, legumes, herbs, spices, vegetables and fruits, you’ll create sensational foods full of flavor without the fat and calories of their carnivorous counterparts. Come hungry and enjoy a guilt-free, delicious meal you help to prepare.
824A: Wed., Nov. 1 6-8:30 pm

Holiday Meals
With or without the turkey, your guests will be impressed with this twist on the traditional holiday meal. Cheryl will teach you how to prepare spicy yams with pears; wild mushroom and leek tart; fabulous green beans with ginger and sesame seeds; tofu loaf with miso sauce; and for dessert, a luscious fig walnut pudding.
825: Sat., Nov. 11 2-4:30pm
825: Wed., Dec. 13 6-8:30pm

Holiday Baking
Be the envy of any holiday party or gathering after you learn to bake these fabulous sweets using whole grains and alternative sweeteners: gingersnaps; cranberry tart and walnut baklava; fresh apple braid-a-yeast dough with cinnamon and raisins, a perfect bread for holiday brunch. This is a once-a-year class, so register early to join in the fun.
826A: Sat., Nov. 18 2-4:30pm

Gifts from the Kitchen
How satisfying to give homemade gifts from your heart and your home! Your friends and family will enjoy and proudly serve these gifts from your kitchen: lavender honey; chocolate truffles; fruit and herb vinegars; and surprisingly yummy holiday fruitcake.
827A: Sat., Dec. 9 2-4:30pm