La Montañita Valley Co-op And Sageways Present
Natural Cooking Classes with Cheryl Travers

Join Cheryl Travers in the kitchen at the Valley Co-op for any or all of the Natural Cooking Classes. Cheryl is a graduate of the Culinary Institute of America and Annemarie Colbin's Natural Gourmet Cooking School.

Her 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! You must preregister.

These classes sell out fast, so register now!

To register, call SageWays at 271-7029.
Place: La Montañita Valley Co-op.

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

Cooking with Soy

Satisfy your palette 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 possibilities of using soy.

821B: Wed., Jan. 10 6-8:30 pm (SOLD OUT)
821C: Wed., Feb. 7 6-8:30 pm
821D: Wed., Mar. 28 6-8:30 pm

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, fresh fruit platter with ricotta, honey and mint.

You'll impress even the most discerning guest with these tantalizing dishes.

822B: Wed., Jan. 17 6-8:30 pm

Quick and 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 those easy, quick and healthy dishes from Tuscany, such as stuffed vegetables, rice stuffing and a porzo dish of white beans with roasted tomatoes.

823B: Wed., Jan. 24 6-8:30 pm
823C: Wed., Mar. 14 6-8:30 pm

Soup, Beautiful Soup

Warm your heart and your tummy with easy-to-make seasonal soups.

These unique soups are impressive enough to serve to guests: 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 taponade to accompany your soups.

807G: Wed., Jan. 31 6-8:30 pm
807H: Wed., Mar. 21 6-8:30 pm

Chocolate Fantasies

Chocolate is the food of the gods and has been a favorite of mankind since the early Mayans.

Learn how to treat yourself and your loved ones with these yummy and healthy "pieces de resistance."

Chocolate cheesecake, fondue with all the trimmings, brownies which make you melt, chocolate liqueur and more!

829A: Tues., Feb. 13 6-8:30 pm
829B: Wed., April 4 6-8:30 pm

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 and 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.

824B: Wed., Feb. 21 6-8:30 pm

Pizza & Calzones

The favorite food of our casual gatherings and personal indulgences can't be healthy!

When you learn to make it yourself in this fun class, it is.

Learn the easy way, with or without cheese, with different sauces for variety, with the crispy crust you search for and, of course, with whole wheat dough.

830A: Wed., Feb. 28 6-8:30 pm

Mediterranean Cooking

The Mediterranean diet is both satisfying and healthy. Wine, olive oil, fresh vegetables and legumes are some of the ingredients for happy tummies and healthy hearts.

Come learn the secrets of Mediterranean cooking and be prepared to feast. You'll savor olive dips and eggplant dip, salads, pastas and sauces and the favorite Greek Avgolemno soup.

831A: Wed., Mar. 7 6-8:30 pm