You want to eat healthy food. You want it to taste great. You want fresh ideas. Where do you start? With group or private cooking classes, cooking parties, or one-on-one in-person or phone coaching sessions with Chef Rachel, The Healthy Cooking Coach, in Phoenix, AZ
Note: If the dates below don’t work for you, you can schedule your own cooking class or cooking party for a group of family, friends, or co-workers. Email Chef Rachel for more info.
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Enroll Today in Cooking Classes with Chef Rachel, The Healthy Cooking Coach
Check out the expanded course offerings for Whole Foods I & II in Tempe, AZ, listed near the bottom of this page. These classes are not listed by month; scroll down farther for details.
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Scroll down to the bottom of the page for 2012 dates for Whole Foods Cuisine I & II.
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JANUARY 2012
Cooking with Quinoa
Desert Botanical Garden, Phoenix, AZ
Sunday, January 8th, 2012, 2 to 400 pm
Tired of rice? Bored with bread and pasta? Looking for a quick-cooking, wheat-free, gluten-free, high-protein alternative to conventional grains? Try quinoa (pronounced Keen-WAH). This ancient seed, cultivated 4000 to 8000 years ago in the highlands of the Andean region of South America, has a higher protein and mineral profile than most other grains. Chef Rachel will show you how to use the whole grain, flour, and flaked forms to make an enticing array of dishes from appetizer to dessert! Wheat-free, gluten-free, mostly dairy-free demonstration.
Menu
Roasted Red Pepper & Tomato Soup
Golden (Quinoa) Hash Browns
Quinoa Salad With Lime Ginger Dressing & Shrimp
Berry Quinoa Muffins
Quinoa and Coconut Waffles with Whipped Honey Butter & Fruit Sauce
Flourless Quinoa Chocolate Cake with Chocolate Buttercream Frosting
Fee: $50 per person for Garden members/$62 for non members
RSVP required: Please call Desert Botanical Garden 480-481-8146 or visit their website
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Cooking & Baking with Coconut Flour /NC 171
(low-sugar, wheat-free, gluten-free, mostly dairy-free)
Southwest Institute of Healing Arts, Tempe, AZ
Saturday, January 21st, 2012, 11 am to 3 pm
Learn how to cook and bake with hottest new flour on the market. Coconut flour contains more fiber than any other kind of flour. It’s hypo-allergenic. It’s as as high in protein as wheat, but gluten free, and it contains fewer carbs than other flours. You can't use it one for one to replace grain-based flours or even gluten-free starches. Coconut flour has it's own set of rules and requirements. It's a great flour to use but you need to know how to use it. Chef Rachel will show you how to make both sweet and savory recipes using this unusual product. Wheat-free, gluten-free, mostly dairy free. Hands on.
Menu
Fruit Cocktail Cake with Honey-Caramel Sauce
Calli’s Coconut Crusted Chicken Tenders
Chicken Turkey Sausage Patties
Soft Batch Coconut Flour Cookies
Banana Bread
Quinoa & Coconut Waffles
Coconut Flour Blondies
Coconut Flour Pancakes
Lime Cupcakes w/Coconut Buttercream Frosting
Fee: $71 per person
RSVP required: Call SWIHA 480-994-9244
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Savvy Cooking with Citrus
Sunday, January 22nd, 2012, from 2 to 4 pm
Desert Botanical Gardens, Phoenix, AZ
Savvy cooks use citrus to flavor fish, add pizzazz to poultry, jazz up cooked vegetables, dress salads, freshen fruits, and make delicious drinks. Find out how to add flair to your daily fare with the season’s juiciest oranges, lemons, limes, and tangerines artfully paired with herbs, spices, and nuts. Enjoy ample samples and take home printed recipes plus prep, cooking, and serving tips. Come hungry. Wheat-free, gluten-free, dairy-free recipes.
Menu
Baked Chicken Thighs with Cumin & Lime Marinade
Nutty Spring Green & Orange Salad w/Sweet Citrus Vinaigrette
Quinoa Tabouli, a twist on a classic dish w/sun dried tomatoes & pine nuts
Poached Pears with Raisins, Turkish Dried Apricots & Orange Zest served
a la mode with double Cinnamon Ice Dream and Honey Caramel
Hibiscus-Lime Punch
Fee: $50 per person for Garden members/$62 for non members
RSVP required: Please call Desert Botanical Garden 480-481-8146 or visit their web site
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Gluten-Free Cooking from The Garden of Eating
Tuesday, January 31st, 2012 6:30 to 9 pm
Loven The Kitchen, Scottsdale, AZ
Chef Rachel will show you how to make gluten-free, family-friendly recipes for casual meals at home, pack lunches, and company. You’ll learn secrets for making vegetables more tender, tasty and digestible, and more appealing. You’ll discover dazzling, dairy-free dips that encourage everyone to take second helpings of vegetables. You will also learn about gluten-free ingredients, where to buy them, how to use them, and how to make simple substitutions. Wheat-free, gluten-free, dairy-free menu demonstration.
Menu
Baked Chicken Parts 6-Ways
Herbed Meatballs with Better Barbecue Sauce
Blanched Crudité Platter of Vegetables with Cashew-Dill Dip
Baked Fennel & Sea Salted Brown Rice Crisps, a delicious and healthy alternative to chips and crackers
Chocolate Chip Blondies
Fee: $75 per person
RSVP required. Please call 480-459-8953
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Scroll down to the bottom of the page for Whole Foods Cuisine I and II courses.
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Schedule your own private cooking class, cooking party, healthy shopping tour, or kitchen coaching session. Call Chef Rachel Today: 602-840-4556
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FEBRUARY 2012
Cooking with Quinoa
Desert Botanical Garden, Phoenix, AZ
Sunday, February 12th, 2012, 2 to 4:00 pm
Tired of rice? Bored with bread and pasta? Looking for a quick-cooking, wheat-free, gluten-free, high-protein alternative to conventional grains? Try quinoa (pronounced Keen-WAH). This ancient seed, cultivated 4000 to 8000 years ago in the highlands of the Andean region of South America, has a higher protein and mineral profile than most other grains. Chef Rachel will show you how to use the whole grain, flour, and flaked forms to make an enticing array of dishes from appetizer to dessert! Wheat-free, gluten-free, mostly dairy-free demonstration.
Menu
Roasted Red Pepper & Tomato Soup
Golden (Quinoa) Hash Browns
Quinoa Salad With Lime Ginger Dressing & Shrimp
Berry Quinoa Muffins
Quinoa and Coconut Waffles with Whipped Honey Butter & Fruit Sauce
Flourless Quinoa Chocolate Cake with Chocolate Buttercream Frosting
Fee: $5o per person for Garden members/$62 for non members
RSVP required: Please call Desert Botanical Garden 480-481-8146 or visit their website
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Savvy Cooking with Citrus
Sunday, February 26th, 2012, from 2 to 4 pm
Desert Botanical Gardens, Phoenix, AZ
Savvy cooks use citrus to flavor fish, add pizzazz to poultry, jazz up cooked vegetables, dress salads, freshen fruits, and make delicious drinks. Find out how to add flair to your daily fare with the season’s juiciest oranges, lemons, limes, and tangerines artfully paired with herbs, spices, and nuts. Enjoy ample samples and take home printed recipes plus prep, cooking, and serving tips. Come hungry. Wheat-free, gluten-free, dairy-free recipes.
Menu
Baked Chicken Thighs with Cumin & Lime Marinade
Nutty Spring Green & Orange Salad w/Sweet Citrus Vinaigrette
Quinoa Tabouli, a twist on a classic dish w/sun dried tomatoes & pine nuts
Poached Pears with Raisins, Turkish Dried Apricots & Orange Zest served
a la mode with double Cinnamon Ice Dream and Honey Caramel
Hibiscus-Lime Punch
Fee: $50 per person for Garden members/$62 for non members
RSVP required: Please call Desert Botanical Garden 480-481-8146 or visit their web site
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Scroll down to the bottom of the page for 2012 dates for Whole Foods Cuisine I & II.
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MARCH 2012
Dry It You’ll Like It
Sunday, March 11th, 2012, 2 to 4 pm,
Desert Botanical Garden, Phoenix, AZ 85008
Drying to preserve your harvest or market purchases saves space, uses less energy than freezing or canning, saves money, concentrates flavors, and preserves nutrients in foods. Chef Rachel will walk you through the basics of choosing a dehydrator, temperature, timing, cleaning, preparation, storage and the option of reconstituting dried foods. The focus will be on fruits, veggies, herbs, spices and meat. You will learn how to make great gluten-free, dairy-free, sugar-free snacks for home, the trail, and on the go, as well as sauces, entrees, appetizers, holiday gifts and desserts.
Menu
Sunburst Omelet with Dried Veggies
Backpacker’s “Pizza”
Homemade jerky with herbs and spices
Fruit Roll ups
Dried Apple Chips
Crispy Spiced Nuts
Poached Pears with Dried Fruit & dairy-free coconut-milk-based Ice Dream
Fee: $50 per person for Garden members/$60 for non members
RSVP required: Please call Desert Botanical Garden 480-481-8146 or visit their website
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Gluten-Free, Low Sugar Baking/NC 170
Saturday, March 17th, 2012, 11 am to 3 pm
Southwest Institute of Healing Arts, Tempe, AZ
Wheat-free, gluten-free, dairy-free? You can still enjoy delicious desserts. Chef Rachel will show you how to make them so good your family and friends will want what you’re having. Learn how to make and use gluten free flour blends and unrefined sweeteners, cut the fat, and upgrade the sweeteners in your favorite recipes. Wheat-free, gluten-free, dairy-free. Mix of demo and hands on.
Menu
Rosemary Garlic Popovers
Irish Soda Bread
Cinnamon Banana Bread
Flourless Chocolate Chip Brownies
Gluten-Free Italian-Style Fig Bars
Overnight Millet, Buckwheat & Coconut Waffles
Blueberry Sauce
Date-Nut Bars
Caramelized Onion, Rosemary & Walnut Pizza
Lamb Sausage Pizza with Tomato Sauce, Sautéed Mushrooms & Olives
RSVP required: Enroll now by calling (480) 994-9244
Course fee: $71 per person (includes material fee)
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My Plate Menus
Sunday, March 25th, 2012, 2 to 4 pm
Desert Botanical Garden, Phoenix, AZ 85008
Applying the new MyPlate Guidelines is easy. Chef Rachel will show you how to create a produce-dominated plate. You’ll learn how to work more vegetables, fruits, and whole grains into daily meals and snacks, how to choose healthier protein sources and use higher quality fats and oils. You’ll discover techniques that make vegetables more tender, tasty, and digestible and more appealing to kids, how to make more fruit-based desserts, and healthier snacks. Come with an open mind and mouth. You’ll sample six great recipes and take home printed recipes, tips, and strategies you can begin to apply immediately.
Menu
Kid-Friendly Blanched Vegetables with a duo of dips:
Peanut-Orange Sauce and Cashew Dill Dip
Baked Fennel & Sea Salted Brown Rice Crisps
Herbed Meatballs with Better Barbecue Sauce
Apple Apricot Compote with Toasted Pecans
A tasty alternative to soda without sugar or refined sweeteners
Fee: $50 per person for Garden members/$60 for non members
RSVP required: Please call Desert Botanical Garden 480-481-8146 or visit their website their website
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The Spice is Right (Spice Class #1)/NC165
Saturday, March 31st, 2012, 11 am to 3 pm
Southwest Institute of Healing Arts, Tempe, AZ
Herbs and spices add more than rich tastes and inviting aromas to recipes. They also add valuable vitamins, minerals, and antioxidants. Tired of the same old spices? Baffled about which ones to use singly and in combination? Wonder what to pair them with? Chef Rachel will demystify the process of choosing and using herbs and spices to enhance without overpowering your favorite foods. You will make the recipes and feast on eight or more delicious, family-friendly recipes from appetizers to dessert, and send you home with a printed packet to guide you at home.
Hands-on. Wheat-free, gluten-free, mostly dairy free, sugar-free recipes; a few will include fish, fowl, or meat.
Menu
Homemade Sugar-Free Ketchup with Herb Roasted Potatoes
Kale with Garlic & Cranberries
Cucumber Salad with Black Sesame and Ginger
Confetti Coleslaw with Spicy Peanut Dressing
Sonoma Chicken Salad
Cuban-Inspired Avocado Salsa with Peppered White Meat Fish Fillets
Scarlet Quinoa
Beetroot-Apple Salad
Spicy Almonds
Chocolate Truffles with Candied Ginger or Cinnamon
Rosemary Hazelnut Shortbread Cookies
RSVP required: Enroll now by calling (480) 994-9244
Course fee: $71 per person (includes material fee)
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Scroll down to the bottom of the page for 2012 dates for Whole Foods Cuisine I & II .
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APRIL 2012
Protein & Produce on a Budget/NC145
Saturday, April 28th, 11 am to 3 pm
Southwest Institute of Healing Arts, Tempe, AZ
Eating healthy produce and protein-rich meals doesn’t have to cost a fortune. Once you know which foods provide the most nutrition for your money, you just need to know where to shop, what to buy, when to buy it, and how to cook and store it for efficiency, economy, and preservation of nutrients. Chef Rachel will share 10 steps you can follow to improve your diet while you save money. You'll learn how to cook with a broader variety of meats, how to make simple substitutions, freeze with ease, and pick the perfect vegetable side dishes. Hands-on. Wheat-free, gluten-free, dairy free, sugar-free recipes.
Hands-on. Wheat-free, gluten-free, dairy free, sugar-free recipes that include meat.
Menu
Saucy Pork & Tomato Stew
African Chicken Stew with Carrots & Peanuts
Curried Chicken Salad with Grapes & Nuts
Teriyaki Beef Short Ribs
Pork Roast with Punched-Up Apple Sauce
Baked Chicken Six Ways
Everlasting Salad
Thai Cabbage Sauté
Grain-Free Chebe Focaccia
RSVP required: Enroll now by calling (480) 994-9244
Course fee: $71 per person (includes material fee)
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MAY 2012
Gluten Free Baking with Almond Flour
Wednesday, May 9th, 2012, 6:30 to 8:30 pm
Desert Botanical Garden, Phoenix, AZ 85008
Wheat-free, gluten-free, dairy-free baking just got easier. Now you can make amazingly moist breads, cookies, cakes, and crispy, high protein, low-carb crackers and breadings with a single flour. Chef Rachel will teach you how to use blanched almond flour in both sweet and savory recipes. One or two recipes will contain dairy; the rest will be wheat free, gluten free, and dairy-free.
Menu
Herb Crackers with Black Bean Hummus
Olive-Rosemary Bread with Goat Cheese
Kale Tart with Cranberries or Savory Vegetable Quiche
Pumpkin-Spice or Banana Nut Muffins
Chocolate Chip Scones
Fee: $52 per person for Garden members/$60 for non members
RSVP required: Please call Desert Botanical Garden 480-481-8146 or visit their website
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Dinner with Dates
Sunday, May 20th, 2012, 2 to 4 pm
Desert Botanical Garden, Phoenix, AZ 85008
Date ranches once stretched from Glendale to Mesa, Arizona, covering 300 acres and producing more than one million pounds of dates annually. Although the number of date trees has dwindled over the past 50 to 60 years, the southwest is still home to some of the most delicious dates.
Local cooking instructor, cooking coach, author, freelance writer, and chef Rachel Albert will share interesting facts about this ancient fruit. She’ll walk you through the ins and outs of buying, storing, and adding dates to sweet, spicy, and savory recipes from breakfast to dessert. Recipes will be wheat free, gluten free, and dairy free.
Menu
Warm Dates Stuffed with Goat Cheese
Bacon Wrapped Dates
Nutty Apple & Green Salad with Dates & Fruity Balsamic-Mustard Vinaigrette
Vanilla-Infused Omelet with Mango-Ginger Chutney
Dark Chocolate Dipped Date Nut Truffles
Chocolate Chip Blondies
Fee: $50 per person for Garden members/$60 for non members
RSVP required: Please call Desert Botanical Garden 480-481-8146 or visit their website their website
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JUNE 2012
Adding More Spice to Your Life (Spice Class #2) /NC 166
11 am to 3 pm, Saturday, June 23rd, 2012
Southwest Institute of Healing Arts, Tempe, AZ
Herbs and spices add more than rich tastes and inviting aromas to recipes. They also add valuable vitamins, minerals, and antioxidants. Tired of the same old spices? Baffled about which ones to use singly and in combination? Wonder what to pair them with? Chef Rachel will demystify the process of choosing and using herbs and spices to enhance without overpowering your favorite foods. You will make the recipes and feast on eight or more delicious, family-friendly recipes from appetizers to dessert, and send you home with a printed packet to guide you at home.
Combination of demo and hands-on. Wheat-free, gluten-free, mostly dairy free, sugar-free recipes; a few will include fish, fowl, or meat.
Menu
Gary Danko's Tomato Soup
Rosemary Crackers
Miso-Ginger Marinated Salmon
Smoky Turkey Almond Mole
Spiced up Hummus
Vegetables in Thai Red Curry with Soaked, Pressure Cooked Brown Rice
Oven-Roasted Okra
Gluten-Free Carrot Cake with Honey-Cream Cheese Frosting & Dairy Free Coconut Buttercream Frosting
Fruit Kabobs with Citrus-Cinnamon-Honey Sauce & Coconut
RSVP required: Enroll now by calling (480) 994-9244
Course fee: $71 per person (includes material fee)
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CLASSES OFFERED THROUGH SOUTHWEST INSTITUTE OF HEALING ARTS (SWIHA)
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Whole Foods Cuisine I (NC200)
Southwest Institute of Healing Arts, 1100 E. Apache Blvd., Tempe, AZ
You will develop healthy shopping habits and culinary skills; learn how to eat a produce-dominated diet; find out where to buy and how to prepare high quality vegetables, fruits, animal products, nuts, seeds, friendly fats and oils, herbs, spices, and natural sweeteners using as much local, seasonal, pasture-raised, and organic food as possible. Some classes will include the preparation of whole grains and beans; however, these foods will make up a minimal part of the course relative to fresh produce and protein rich-foods.
This 5-week course covers basic kitchen equipment, kitchen organization, meal planning and prep tips, and recipe modification. Each 4-hour class features a mix of demonstration, lecture, and hands-on, and includes the preparation of an entire meal. Space is limited. RSVP ASAP. Recipes and menus will be gluten-free with optional whole grains and dairy products in some classes.
Section 1: Thurs, January 5 through February 2nd, 2012 (6 to 10 pm)
Section 2: Sat, Feb 11th through March 10, 2012 (11 am to 3 pm)
Section 3: Wed April 4 through May 3, 2012 (6 to 10 pm)
Section 4: Tues, July 3 through 31, 2012 (6 to 10 pm)
Class 1: Stocking & Organizing the Whole Foods Kitchen
Learn how to stock, outfit and organize your kitchen for efficiency with a system that saves time and energy, and makes cooking more fun. Sample delicious dips, vegetable dippers, homemade crackers, and fruit gels.
Class 2: Discover the Benefits of a Produce-Dominated Diet
Discover preparation techniques that enhance the flavor, digestibility, presentation, and nutrient delivery of both cooked and raw vegetables. Learn how to make a balanced produce-dominated meal.
Class 3: Learn About the Value of High Quality Animal Products
Learn where to buy and how to healthfully prepare locally grown free-range and omega-3-rich eggs, wild fish, hormone-and antibiotic-free poultry, pasture-raised beef, and locally produced milk. Enjoy user-friendly recipes.
Class 4: Learn How to Prepare Whole Grains & Beans for Optimal Nutrition
Find out why and how to soak, sprout, and properly cook whole grains and beans for optimal digestion and assimilation. Learn what products to buy and what to avoid. Find out about the hazards associated with grain consumption, particularly gluten grains, and why vegetables and fruits should make up a larger part of your diet than grains or beans.
Class 5: Learn About the Healthiest Sweeteners, Fats & Oils
Learn how to choose and use the most health-enhancing fats and oils and find out which products you need to avoid if you want regain or maintain your health. Learn how to make delicious salad dressings and desserts with health in mind.
Note: You don’t need to be enrolled in other Southwest Institute of Healing Arts courses to take this.
Cost for series: $330 per person (includes $60 supply fee).
Required text (not included): The Garden of Eating: A Produce-Dominated Diet & Cookbook
To register Call Southwest Institute of Healing Arts: 480-994-9244.
Location: Southwest Institute of Healing Arts, Tempe
Don't wait. Classes fill quickly and have a waiting list!
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Whole Foods Cuisine II: Beyond the Basics (NC250)
Southwest Institute of Healing Arts, 1100 E. Apache Blvd., Tempe, AZ
In the sequel to Whole Foods Cuisine I, you awaken your inner chef and enhance your appreciation of the nourishing power of natural foods. You’ll develop greater ease, confidence, and efficiency in the kitchen; expand your recipe repertoire; lean how to expertly replace highly refined and commonly allergenic with more healthful alternatives; and make healthier and more economical alternatives to store bought soups, broths, salad dressings, and desserts. You’ll also learn how to cook with Japanese and American sea vegetables.
This 5-week course includes a mix of demonstration and hands-on and includes meal planning and prep tips, and recipe modification Each 3-hour class features a mix of demonstration, lecture, and hands-on, and includes the preparation of an entire meal. Space is limited. RSVP ASAP. Recipes and menus will be gluten-free with optional whole grains and dairy products in some classes.
Section 1: Wed, Feb 8 through March 7th, 2012 (6 to 9 pm)
Section 2: Thurs, April 5 through May 3, 2102 (6 to 9 pm)
Section 3: Sat, May 12 through June 16, 2012 (11 am to 2 pm)
Section 4: Wed July 11 though Aug 8, 2012 (6 to 9 pm)
Section 5: Tues, Oct 2 through 30, 2012 (6 to 9 pm)
Class 1: Savvy Salads & Dressings
Tired of the same old salads? Chef Rachel will show you how to add interesting flavors and textures to your salads using both raw and cooked vegetables, fresh and dried fruits, nuts, seeds, herbs, spices, and dressings made from the healthiest fats and oils. Wheat-free, gluten-free, mostly dairy-free, vegetarian and non-vegetarian options.
Class 2: Stocks, Broths, Soups & Stews
Chef Rachel will give you the tips and recipes you need to make delicious stocks, broths, and mouthwatering soups for any season. Learn how to expertly use land and sea vegetables, beans and legumes, natural meats, herbs, spices, miso, and unrefined, mineral rich sea salt. Wheat-free and gluten-free, mostly dairy free.
Class 3: Cooking with Sea Vegetables
Discover one of the most ancient life forms and a rich sources of minerals. Sea vegetables can help lower your blood pressure, detoxify heavy metals and radiation, and protect against cancer. Discover the vast world of sea vegetables and delicious ways to work them into your daily diet. Wheat-free, gluten-free, mostly dairy-free, with vegetarian and non-vegetarian options.
Class 4: Healthy & Natural Desserts
Learn how to recreate some of your favorite desserts without refined sugar, white flour, wheat, or dairy products. Chef Rachel will show you how to skillfully use alternative ingredients to make mouthwatering, low-impact treats that satisfy your taste buds and your nutritional needs––from cookies and bars to frozen desserts and sauces. Wheat-free, gluten-free, dairy-free, vegetarian.
Class 5: Final
Review of Meal planning and meal formats, final recipe presentation, and potluck.
Prerequisite: Whole Foods Cuisine I. Occasional exceptions are made allowing some students to take WFCII before taking WFCI; contact Chef Rachel about this.
Cost for series: $255 per person (includes $60 material fee).
Required text: The Garden of Eating: A Produce-Dominated Diet & Cookbook and The Ice Dream Cookbook
To register Call Southwest Institute of Healing Arts: 480-994-9244.
Location: Southwest Institute of Healing Arts, Tempe
Don't wait. Classes fill quickly and usually have a waiting list! ___________________________________________________________________________________________
Enroll Today in Cooking Classes with Chef Rachel, The Healthy Cooking Coach
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To book a private cooking class or cooking party, contact Chef Rachel
