Plant-Based Proteins
Feb
13
6:30 PM18:30

Plant-Based Proteins

Whether you are a vegetarian or meat-eating omnivore, plant-based proteins are affordable, ecologically sustainable, and nutritious foods that deserve a place at your table. Come learn about the health benefits of legumes and pulses, myths and facts about things like protein and soy, ways to make beans more digestible, and cooking tips to make flavorful vegetarian dishes from around the globe. 

Through experiential exercises, facilitated discussion, goal setting, and supportive resources, participants will learn how to use food-as-medicine to prevent chronic disease, increase vitality, decrease inflammation, and feel their best. Leave informed, empowered and ready to make changes to support your health. 

JCC East Bay, Berkeley Branch, Room 7 (classroom)
$20 (or $75 for all 5 JCC classes)

Email carlyswellnesskitchen@gmail.com to RSVP.

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Fermentation, Gut Health, and the Immune System
Feb
9
2:00 PM14:00

Fermentation, Gut Health, and the Immune System

With over 60% of the immune system located in our guts, promoting a balanced and diverse gut microbiota is a foundation for good health. Come learn the secrets to making simple, fermented foods like sauerkraut, kimchi, pickled vegetables, and beet kvass. We’ll roll up our sleeves and grab some Ball jars, preserving the season’s bounty and nourishing our guts with some friendly microbes! All participants will sample a variety of fermented foods and prepare a fermented food to take home. 

Cost: $50 (includes materials)
Sign up HERE!

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Pantry Makeover
Feb
6
6:30 PM18:30

Pantry Makeover

It’s time for a deep dive into your pantry! If a food comes in a package, you need to know what to look for. During this class you’ll learn how to avoid falling for marketing tricks, decipher ingredient labels, ditch the junk, and switch to better-for-you alternatives. Plus, take home recipes that feature wholesome pantry staples. 

Through experiential exercises, facilitated discussion, goal setting, and supportive resources, participants will learn how to use food-as-medicine to prevent chronic disease, increase vitality, decrease inflammation, and feel their best. Leave informed, empowered and ready to make changes to support your health. 

JCC East Bay, Berkeley Branch, Room 7 (classroom)
$20 (or $75 for all 5 JCC classes)

Email carlyswellnesskitchen@gmail.com to RSVP.

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MindFULLY at the Table
Jan
30
6:30 PM18:30

MindFULLY at the Table

Learn to bring mindful intention to the dinner table. We’ll explore pre-meal breathing practices to optimize digestion, enjoy a special tasting to heighten the senses, and tune into the language of the body to understand hunger and fullness. 

Through experiential exercises, facilitated discussion, goal setting, and supportive resources, participants will learn how to use food-as-medicine to prevent chronic disease, increase vitality, decrease inflammation, and feel their best. Leave informed, empowered and ready to make changes to support your health. 

JCC East Bay, Berkeley Branch, Room 7 (classroom)
$20 (or $75 for all 5 JCC classes)

Email carlyswellnesskitchen@gmail.com to RSVP.

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Immune Boosting Foods
Jan
23
6:30 PM18:30

Immune Boosting Foods

Learn about the foods, herbs, and lifestyle practices that strengthen your body’s natural defense system and leave with a packet of immune boosting recipes to try out at home.

Through experiential exercises, facilitated discussion, goal setting, and supportive resources, participants will learn how to use food-as-medicine to prevent chronic disease, increase vitality, decrease inflammation, and feel their best. Leave informed, empowered and ready to make changes to support your health. 

JCC East Bay, Berkeley Branch, Room 7 (classroom)
$20 (or $75 for all 5 JCC classes)

Email carlyswellnesskitchen@gmail.com to RSVP.

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The Mediterranean Diet
Jan
16
6:30 PM18:30

The Mediterranean Diet

Learn why this longevity diet is known as the “Best Overall Diet” and prescribed by doctors for health challenges ranging from heart disease to depression. Discover how you can implement it at home with simple cooking techniques and seasonal foods.

Through experiential exercises, facilitated discussion, goal setting, and supportive resources, participants will learn how to use food-as-medicine to prevent chronic disease, increase vitality, decrease inflammation, and feel their best. Leave informed, empowered and ready to make changes to support your health. 

JCC East Bay, Berkeley Branch, Room 7 (classroom)
$20 (or $75 for all 5 JCC classes)

Email carlyswellnesskitchen@gmail.com to RSVP.

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Eat to Nourish: Nutritious Sweets and Snacks
Nov
18
11:00 AM11:00

Eat to Nourish: Nutritious Sweets and Snacks

Boost your confidence cooking health-supportive meals the whole family can enjoy! This five-class series will provide a foundation for cooking balanced and nourishing meals to support health and healing. Through hands-on culinary training, participants will learn how to transform fresh, whole foods into delicious breakfasts, lunches, and dinners. Throughout the series, we will cover recipes that feature a rainbow of vegetables and fruits, grains, beans and lentils, sustainably raised animal proteins, and flavors from around the globe. This is nutrition education at its tastiest! Sign up for the whole series or any combination of classes. Classes are led by by Carly Wertheim MS, a nutritionist and health-supportive chef.

Class 5: Nutritious Sweets and Snacks
We all need some sweetness in our lives!!! In this class we will make sweets and snacks that satisfy without the sugar high and crash. We’ll bake balanced and nutritious treats that are rich in fiber, protein and nourishing fats by featuring whole grains, nut flours, and unrefined sweeteners.

Menu
Banana Oat Cookies with Cocoa Nibs and Pecans
Mango Cardamom Chia Seed Pudding
Apple Pear Crumble
Blueberry Almond Meal Muffins
Chocolate Walnut Truffles
Surprise Brownies

Cost: $125 or $499 for the series.
Website: https://www.eventbrite.com/e/eat-to-nourish-sweets-and-snacks

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Eat to Nourish: Pulses - Plant-Based Power Proteins
Nov
17
11:00 AM11:00

Eat to Nourish: Pulses - Plant-Based Power Proteins

Boost your confidence cooking health-supportive meals the whole family can enjoy! This five-class series will provide a foundation for cooking balanced and nourishing meals to support health and healing. Through hands-on culinary training, participants will learn how to transform fresh, whole foods into delicious breakfasts, lunches, and dinners. Throughout the series, we will cover recipes that feature a rainbow of vegetables and fruits, grains, beans and lentils, sustainably raised animal proteins, and flavors from around the globe. This is nutrition education at its tastiest! Sign up for the whole series or any combination of classes. Classes are led by by Carly Wertheim MS, a nutritionist and health-supportive chef.

Class 4: Pulses – Plant-Based Power Proteins
Plant-based proteins are affordable and ecologically sustainable foods that provide amazing nutrition. We’ll demystify cooking beans and lentils by cooking soups, stews, salads, and more.

Menu
Lemony Lentil and Spinach Soup
Smokey Black Bean Dip
Beet Hummus
Three Bean Vegetarian Chili with Avocado Crema
Moroccan Carrot and Chickpea Salad
Coconut Curried Mung Bean Stew

Cost: $125 or $499 for the series.
Website: https://www.eventbrite.com/e/eat-to-nourish-pulses

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Eat to Nourish: Whole Grians - From Amaranth to Zea Mays
Nov
11
11:00 AM11:00

Eat to Nourish: Whole Grians - From Amaranth to Zea Mays

Boost your confidence cooking health-supportive meals the whole family can enjoy! This five-class series will provide a foundation for cooking balanced and nourishing meals to support health and healing. Through hands-on culinary training, participants will learn how to transform fresh, whole foods into delicious breakfasts, lunches, and dinners. Throughout the series, we will cover recipes that feature a rainbow of vegetables and fruits, grains, beans and lentils, sustainably raised animal proteins, and flavors from around the globe. This is nutrition education at its tastiest! Sign up for the whole series or any combination of classes.

Class 3: Whole Grains – From Amaranth to Zea Mays
Whole grains deserve a place on your table. They have been shown to reduce the risk of cardiovascular disease, hypertension, type 2 diabetes, and some cancers. In this class we will cover the A to Z’s of grains, creating delicious breakfasts, side dishes, and mains.

Menu
Ancient Grains Breakfast Porridge
Spiced Nut and Seed Granola
Wild Rice Pilaf with Currants and Almonds
Fried Brown Rice with Vegetables and Teriyaki Baked Tofu
Faro and Curry Roasted Cauliflower Salad with Arugula
Quinoa Tabbouleh Salad

Cost: $125 or $499 for the series.
Website: https://www.itkcalendar.com/classes-workshops/eat-to-nourish-whole-grains/

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Eat to Nourish: Plant Rainbow Pt 2
Oct
27
11:00 AM11:00

Eat to Nourish: Plant Rainbow Pt 2

Boost your confidence cooking health-supportive meals the whole family can enjoy! This five-class series will provide a foundation for cooking balanced and nourishing meals to support health and healing. Through hands-on culinary training, participants will learn how to transform fresh, whole foods into delicious breakfasts, lunches, and dinners. Throughout the series, we will cover recipes that feature a rainbow of vegetables and fruits, grains, beans and lentils, sustainably raised animal proteins, and flavors from around the globe. This is nutrition education at its tastiest! Sign up for the whole series or any combination of classes. Classes are led by by Carly Wertheim MS, a nutritionist and health-supportive chef.

Class 2: Plant Rainbow Pt. 2
Did you know that the color of a food tells you a lot about its nutrition? Eating a variety of colors provides the body a diverse spectrum of phytonutrients (that’s Latin for “plant nutrients!”). This class will feature the first half of the color spectrum and introduce you to basic cooking skills such as sautéing, roasting, blending, and chopping.

Menu
Chimichurrri Baked Chicken
Cilantro Lime Fish Tacos with Crunchy Cumin Cabbage Slaw
“Creamy” Broccoli Soup
Garlicky Greens
Massaged Kale Salad with Cabbage, Fennel, and Lemon Tahini Dressing
Berry Green Smoothie

Cost: $125 or $499 for the series.
Website: https://www.eventbrite.com/e/eat-to-nourish-plant-rainbow-pt-2

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Eat to Nourish: Plant Rainbow Pt 1
Oct
20
11:00 AM11:00

Eat to Nourish: Plant Rainbow Pt 1

Boost your confidence cooking health-supportive meals the whole family can enjoy! This five-class series will provide a foundation for cooking balanced and nourishing meals to support health and healing. Through hands-on culinary training, participants will learn how to transform fresh, whole foods into delicious breakfasts, lunches, and dinners. Throughout the series, we will cover recipes that feature a rainbow of vegetables and fruits, grains, beans and lentils, sustainably raised animal proteins, and flavors from around the globe. This is nutrition education at its tastiest! Sign up for the whole series or any combination of classes. Classes are led by by Carly Wertheim MS, a nutritionist and health-supportive chef.

Class 1: Plant Rainbow Pt. 1
Did you know that the color of a food tells you a lot about its nutrition? Eating a variety of colors provides the body a diverse spectrum of phytonutrients (that’s Latin for “plant nutrients!”). This class will feature the first half of the color spectrum and introduce you to basic cooking skills such as sautéing, roasting, blending, and chopping.

Menu
Cod with Puttanesca Sauce
Citrus, Fennel, and Arugula Salad with Everyday Lemon Dressing
Rosemary and Thyme Roasted Root Vegetables
Celeriac Parsnip Puree
Spiced Butternut Squash Soup
Mango Ginger Smoothie

Cost: $125 or $499 for the series.
Website: https://www.eventbrite.com/e/eat-to-nourish-plant-rainbow-pt-1-tickets-50142744298

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