Class schedule winter 2017 by Sacramento Natural Foods Co-op

Schedule WINTER 2017

ALL CLASSES AND EVENTS ARE HELD IN THE CO-OP COOKING SCHOOL & COMMUNITY LEARNING CENTER ON THE 2ND FLOOR OF THE CO-OP AT 2820 R ST. UNLESS OTHERWISE NOTED.

CLASS REGISTRATION Pre-registration is required for all classes. Fees are due at the time of registration.

ONLINE sacfood.coop

BY PHONE

Call Brown Paper Tickets 24 hours a day 800-838-3006

QUESTIONS ABOUT OUR CLASSES

Call 916-868-6399 from 9am- 5 pm

CHILDREN IN CLASS We offer cooking classes designed especially for students aged 4-16. Students aged 16-18 need prior approval to attend adult classes. Please call 916-868-6399. We ask that babies and small children are not brought to class.

PARKING Complimentary parking is available on the first floor of the parking garage at 28th and S. After 6 pm and on weekends all levels of the garage are available.

CANCELLATION POLICY: Fee is nonrefundable and classes are nontransferable with less than a 48-hour cancellation notice. Menus may change due to availability of seasonal ingredients. We expect all students to behave in a safe and respectful manner, and we reserve the right to refuse service to anyone.

Welcome! The Co-op’s Cooking School & Community Learning Center offers something for everyone— cooking classes for cooks of all ages, interests and levels of experience; wellness seminars; events at local farms, and workshops to encourage healthy living and creativity. Our brand new classroom is located upstairs in the newly expanded Co-op at 2820 R St. It’s a great place to discover new flavors and skills and enjoy everything the Co-op has to offer.

CO-OP OWNERS SAVE ON CLASSES!*

Most classes list two prices. The first price is for the general public. The second price, indicated with an asterisk, is for Co-op owners. Learn more about Co-op ownership at sacfood.coop/ownership

Class Information

Students receive copies of the recipes in all cooking classes. Snacks and a sample of each menu item will be served. A complimentary glass of wine is offered to students 21 and over in most classes.

Hands-on Classes

must be 21 years or older to attend this class

Students get handson practice making one or more of the dishes listed in the menu. Samples of each dish will be served at the end of class.

a vegetarian menu

Demonstration Style Classes These classes are dynamic and interactive; students ask questions, watch the chef demonstrate essential techniques, learn about ingredients and sample each dish. All classes are demonstration style unless otherwise noted.

Seasonal Dinners We feature talented local chefs, farmers, winemakers and artisans. A full meal is served, including at least one wine pairing.

a vegan menu

a gluten-free menu

Special Thanks! The following companies donate to our programs: Bob’s Red Mill • Celtic Sea Salt • Clover Stornetta Farms • Diestel Turkey Ranch East Bay Restaurant Supply • Eatwell Farm Salts • Emerald Valley • Equal Exchange KATZ • Lundberg Family Farms • Mary’s Poultry • Nancy’s Springfield Creamery • Nature's Path Organic Prairie • Organic Valley • Preservation & Co. • Simply Organic/Frontier Co-op Smart Chicken • Sola Bee • Straus Family Creamery • Veritable Vegetable • Woodstock Foods

Cooking Classes Asian Vegan Bowls V Tuesday, January 10 6:30-8:30 pm • $49, $40* These versatile one-dish bowls of flavor from Korea, Vietnam and Japan make a satisfying lunch or dinner. Once you learn the basics, you can create your own vegan bowls every day. We’ll enjoy: vegetable bibimbap with seitan; pho with mushrooms and bok choy, and miso ramen bowls. Emily Honeycutt

Vegan Indian Curries

Thursday, January 12 6-8:30 pm • $49, $40* Sweet and spicy, creamy and crunchy—curries are an explosion of flavors and textures. We’ll create vegan curries and accompanying dishes: Punjabi rajma—red beans cooked with freshly ground spices; crispy vegetable pakoras; massaman curry vegetables with our own fresh vegan curry paste, and a sweetly spiced coconut burfi for dessert. Shankari Easwaran

Ketogenic Cooking for Health and Fat Loss Monday, January 16 6:30-8:30 pm • $49, $40* The Ketogenic Diet includes good high-fat, moderate protein, and very low-carb, and many are finding it beneficial to fat loss and health. "Good" fat from pastured animals, coconut oil, olive oil, avocado oil, butter, and ghee will be featured in our menu: bacon and cheddar deviled eggs; green chili pork stew; grass fed beef meatloaf; sautéed lemony greens; keto "bread,” and chocolate mint fudge. Whether you are serious about this kind of diet or just curious, join us! Mayumi Tavalero

Homemade Gnudi Workshop

Dim Sum Workshop

Tuesday, January 17 6-8:30 pm • $49, $40 Gnudi are essentially ravioli filling without the dough wrappers. If you like gnocchi, you'll be a fan of gnudi, too. We’ll make spinach and ricotta gnudi with sage butter; ricotta gnudi in a pomodoro sauce, and Swiss chard ricotta gnudi with mushrooms. Lucia Oliverio

Farm to Fork with Patrick Mulvaney Thursday, January 19 6:30-8:30 pm • $75, $65*

Nourishing Vegan Soups

Saturday, January 21 10 am-noon • $45, $35* Soups are an excellent way to showcase winter produce in a warming and nourishing bowl. Marga shares her secrets for potato kale soup; sweet and savory minestrone; hearty miso, and sweet winter squash soup. Marga den Hoed

Cook Once, Eat Healthy All Week Monday, January 23 6-8:30 pm • $49, $40* Learn how you can prepare key components ahead for healthy breakfasts, lunches, snacks and dinners all week. Staples such as roasted meats, sautéed greens, vegetables, and savory whole grains can be made ahead and transformed into stirfries, wraps, simple pastas, main dish salads and more. Leave with recipes, ideas and a menu for the week, plus you'll get to taste everything in class! Terese Esperas

Tuesday, January 24 6-8:30 pm • $55, $45* Learn to make a variety of warming dim sum in this fun hands-on class. We will make and enjoy these bite-sized treats together in class: chicken and shiitake mushroom pot stickers; pork siu mai (a Cantonese steamed dumpling), and vegetable spring rolls. Dionisio Esperas

BaconFest with Keller Crafted Meats Thursday, January 26 6-8:30 pm • $49, $40* Our friends at Keller Crafted Meats make the most amazing bacon! Join Mark Keller to learn about the animals, his relationship with his supplier, and the seasoning and production. Mayumi takes it up another notch with this special BaconFest menu: savory and crispy rumaki; millionaire’s bacon wedge salad; peppered bacon spaghetti carbonara, and bacon fat gingersnap cookies. Mayumi Tavalero with Keller Crafted Meats

Back to Basics Saturdays, January 28 • February 4 • February 11 9 am-noon each day $150, $125* for all three classes Cooking is a skill that can open up a new world of techniques, flavors and discoveries. This series is designed to build skills and confidence for cooks who are new to or tentative in the kitchen. After each class we will enjoy what we’ve created. Menus and more information at sacfood.coop. Chef Adam G. Lovelace

This series of three classes presents the basic building blocks for a well-rounded home cook’s repertoire.

9 AM-NOON EACH DAY

SAT. KNIFE SKILLS JAN. STIR FRY

28 SEASONING SAT. ROASTING FEB. BAKING

SAUTÉEING

SAT. GRILLING FEB. BRAISING

FLAVOR DEVELOPMENT

After each class we will enjoy what we’ve created. Menus and more information at sacfood.coop INSTRUCTOR: ADAM G. LOVELACE

CLASS SCHEDULE WINTER 2017

Cooking Classes The Art & Science of Cheesemaking: Blue Cheese Monday, January 30 6-8:30 pm • $49, $40* Gorgonzola is a delicious Italian blue cheese made with whole cow's milk and cream. Join cheesemaker Sacha Laurin to learn the art and science of blue cheese making and create your own Gorgonzola to take home and age to perfection. Sacha Laurin, Winters Cheese Company

In the Kitchen with Ame: One Pot Meals Tuesday, January 31 6-8:30 pm • $49, $40* With these one-pot meals you’ll save time in the kitchen and still put a tasty meal on the table! Chef Ame shares tips for cooking for a busy family as we make: shakshuka—a North African dish with tomatoes, peppers and eggs; tomatillo pork stew; chicken, fennel and olive tagine; ribollita—a hearty Tuscan stew full of vegetables and chickpeas, and a vegetable frittata with seasonal greens. Ame Harrington

The Dr. & the Chef: Heart Health Wednesday, February 1 6-8:30 pm • $49, $40* Promote healthy circulation and take care of your heart with our delicious hearthealthy menu. We'll discuss why anti-inflammatory foods are key while preparing blood orange and fennel salad; romanesco with tahini and herbs; fava beans with red onion and mint, wild salmon with forbidden rice, and hazelnut oat cookies. Dr. Antonella Aguilera-Ruiz with Adam G. Lovelace

Coffee from Seed to Cup Saturday, February 4 2-3:30 pm • $15, $10* Explore the journey of coffee, from farmer to barista. Pachamama Coffee Cooperative is owned by coffee farmers who grow, pick, mill and ship their coffee to Sacramento for it to be roasted and enjoyed. Cruz will demonstrate different brewing methods, and we will taste different Pachamama single origin coffees and blends, as we learn how to brew a better cup of coffee. Cruz Conrad, Pachamama Coffee Cooperative

The Art of V Fermentation: Pickled Vegetables Monday, February 6 6:30-8:30 pm • $45, $35* Cultures from around the world celebrate fermented foods for their health benefits and unique flavors. Learn techniques for lactic fermented pickled veggies: sauerkraut with caraway seeds; radish ume-su pickles; carrot-garlic-cabbage pickles; onion shoyu pickles, and miso daikon pickles. Marga den Hoed

CLASS SCHEDULE WINTER 2017

MENU Cardamom Coconut & Cauliﬂower Soup with Date and Almond Relish Carrot Bourguignon over Celeriac Puree

Avocado and Citrus Herb Salad with Vanilla Vinaigrette Ginger Bread Pudding with Pineapple “Honey" & Dark Chocolate

TUES.

FEB.

6 PM - 8 PM Handmade Potstickers Tuesday, February 7 6-9 pm • $49, $40* Potstickers are tasty pan-fried dumplings that can be stuffed with almost anything. In this hands-on class, Sawako will share her pot sticker wrapper recipe and guide you in making a shrimp filling and a vegetarian filling. You will learn tricks and tips for modifying this recipe so you can make your own spring rolls, wonton soup and more. Sawako Ama

Spice It Up! Thursday, February 9 6-8:30 pm • $49, $40* Spices can add both irresistible flavor and a multitude of health benefits. Shankari shares how to create your own spice blends and use them in your everyday cooking. We’ll make garam masala and use it in a chicken pilaf and a vegetable stir fry; a sesame blend on vegetable kebabs, and a red hot chile and coconut blend in a lentil curry. Shankari Easwaran

Inspired Kitchen Organization Saturday, February 11 2-3:30 pm • $15, $10* If you’ve ever wished for a more functional kitchen, try reorganizing before investing in a remodel! Alex is both a talented chef and professional organizer who can help identify what you need, what you have and how you can make it all work better. You will fall in love with cooking in your kitchen! Alex Goedrich Note: This is not a cooking class.

In the Kitchen with Ame: Soups Monday, February 13 6-8:30 pm • $49, $40* Ame shares techniques and recipes to liven up your soup pot. We’ll combine seasonal vegetables, flavorful broth and tasty accoutrements for nourishment and comfort as we make creamy garbanzo bean soup with smoked paprika croutons; mushroom leek soup with ghee and toasted barley, and vegetarian French onion soup with lentils and cheese toast. Ame Harrington

Cooking Classes Valentine’s Day Dinner with the Roaming Spoon

Tuesday, February 14 6-8 pm, $65, $55 Our menu will be an explosion of colors, tastes and textures on the plate. A complimentary glass of sparkling wine is included, a pairing flight is available for an additional charge. Note: This is not a cooking class.

Fit to Eat! Mexican Favorites Thursday, February 16 6:30-8:30 pm, $49, $40* Classic Mexican dishes get a low-carb, gluten-free makeover: shredded chicken enchiladas with egg crepe "tortillas"; beef taco salad with chipotle-ranch dressing; green chili pork stew, and Mexican wedding cookies. Mayumi Tavalero

Can Do! Lemons Saturday, February 18 1-3:30 pm • $49, $40* The bright tartness of lemons can perk up a huge variety of dishes—both savory and sweet. Janet shares new ways to add lemony goodness to your cooking with ideas to keep in your pantry to use throughout the year: preserved lemons; luscious lemon curd, and lemon olive oil. Janet McDonald, The Good Stuff

Stuffed Gnocchi Monday, February 20 6-8:30 pm • $49, $40* Lucia is adding a new layer to the classic dish! She will guide us in making delectable gnocchi stuffed with a variety of fillings and topped with tasty sauces: sausage and spinach filling with a tomato sauce; mushroom and ricotta filling with a cream sauce, and a three cheese filling with pesto. Lucia Oliverio

Vegan Beans & Legumes

Thursday, February 23 6:30-8:30 • $49, $40* In this class, we’ll discuss one of nature’s healthiest and most economical foods: the humble bean. We’ll use different methods for cooking beans in our menu: pressure cooker black bean soup; Indian spiced chickpea burgers; slow cooked white bean cassoulet with rosemary, and socca pizza. Emily Honeycutt

Tamale Party Tuesday, February 28 6-8:30 pm • $49, $40* Join Chef Adam for this hands-on workshop where you’ll learn to make delicious tamales right in your own kitchen. We will start by making homemade organic masa, and then we’ll prepare and enjoy red chili chicken tamales; green chili and pepper jack cheese tamales; fire-roasted salsa, and avocado crema. Adam G. Lovelace

Lightened Up Asian Thursday, March 2 6:30-8:30 pm • $49, $40* Asian classics get a healthy twist! Feast on fresh ingredients and fabulous flavors in fresh maitake mushroom spring rolls; shrimp and asparagus stir fry; spicy Thai beef lettuce cups; vegetable chow mein, and siu mai dumplings with ground turkey and ginger. Terese Esperas

The Art of Fermentation: Miso Workshop

Saturday, March 4 1-3 pm • $49, $40* Miso is an essential ingredient in most Japanese cuisines, adding unique flavor, protein and lots of B-vitamins. We’ll make white chickpea miso from scratch and learn how it is used as a folk medicine. We will also discuss how to use it to boost the nutrition in your everyday diet. Sawako Ama

Brewery Dinner with New Belgium Brewing Monday, March 6 6-8:30 pm • $59, $50 New Belgium was a pioneer in craft brewing in the early 1990s. Since then, they have created an eclectic lineup from the classic Fat Tire to the new Citradelic. Celebrate Sacramento Beer Week with one of the company’s original employee owners and taste old favorites and new brews alongside a fabulous globally inspired menu prepared by Chef Dio. Dionisio Esperas with Jamie Mastin

The Art of Fermentation: Dairy

THE ART OF

PICKLING Fermentation

< AT >

Join us on the farm and learn to use the ancient art of fermentation to preserve fresh produce.

SAT. MARCH

10am-3pm

BEER

WEEK

DINNER with

Saturday, March 11 10 am-12:30 pm • $49, $40* Fermented dairy products are traditional in cultures around the world. Fermentation encourages friendly bacteria to make products that are nutrient dense and easy to digest. We'll make yogurt, kefir, buttermilk and sour cream—and then use them to make yogurt cheese, sour cream veggie dip, and some great kefir spiced muffins. Janet McDonald, The Good Stuff

M E NU

Each course will be paired with a New Belgium Brew

A Trio of Cheeses from Around the World Tahitian Poisson Cru Mexican Street Tacos al Pastor Penne al Forno with Ham & Caramelized Onions Chocolate Espresso Mousse

MARCH

MONDAY

6-8:30PM

CLASS SCHEDULE WINTER 2017

Cooking Classes In the Kitchen with Ame: Vegan Sauces and Dips

Pizza & Calzones

Monday, March 13 6-8:30 pm • $49, $40* Ame shares tips for making vegan sauces and dips that will add flavor to a multitude of dishes: spicy coconut cilantro chutney with roast cauliflower; broccoli kale and walnut pesto with creamy polenta; preserved lemon, fennel and mint relish with goat cheese crostini. Ame Harrington

Saturday, March 18 1-3:30 pm • $49, $40* Lucia reveals how to make Italian specialties at home. In this hands-on class, we’ll make a basic dough and then use it to create prosciutto and mushroom calzones; fresh mozzarella, Italian sausage and red pepper calzone; pizza bianca with goat cheese and seasonal greens, and herbed three-cheese pizzettas. Lucia Oliverio

Spanish Tapas Party

Handmade Pasta Basics

Tuesday, March 14 6:30-8:30 pm • $49, $40* Tapas are meant to be shared, so this festive menu is perfect for a party. We’ll enjoy garlic mushrooms; potato and egg tortilla; pan tomate; goat cheese stuffed piquillo peppers; pinchos Morunos, and sweet empanadas with apricots and pine nuts. Dionisio Esperas

Low-Carb Breakfasts Thursday, March 16 6:30-8:30 pm • $49, $40* Going low-carb can be most difficult in the morning, when bagels and muffins abound! Try these tasty ways to power up your morning instead: spring vegetable frittata, fresh fruit yogurt with cinnamon crunch "granola;" almondpecan protein bars, and raspberry coconut scones. Mayumi Tavalero

Pickling & Fermentation at Good Humus Farm Saturday, March 18 10 am-3 pm • $75 Join us on the farm and learn how to use the ancient art of lactic acid fermentation to preserve fresh produce for better health. A farm fresh lunch and lots of fermented snacks are included. Cathy Suematsu

Monday, March 20 6-8:30 • $49, $40* Italian food expert Lucia shares her secrets to perfect, handmade pasta. We’ll start by making basic pasta dough, and then create three different fresh pasta shapes with complementary sauces: fusilli in a prosciutto and green pea sauce; garganelli in a fresh marinara sauce, and strozzapreti with a creamy Alfredo sauce. Lucia Oliverio

The Dr. & the Chef: Balancing Blood Sugar Wednesday, March 22 6-8:30 pm • $49, $40* Join us and explore cooking tips and health strategies to make meals that are both nourishing and delicious. We will discuss key concepts in balancing blood sugar and maximizing nutrition while indulging in a delicious menu: braised short ribs with mashed cauliflower; cream of broccoli soup with coriander spiced yogurt; asparagus salad with bitter greens, soft poached pastured eggs with tarragon mustard dressing, and strawberries with balsamic and black pepper. Dr. Aguilera-Ruiz, ND and Adam G. Lovelace

CLASS SCHEDULE WINTER 2017

SEAFOOD

BASICS Learn how to choose the freshest seafood and masterfully prepare it using a variety of techniques.

THURS. MARCH

6:30 - 8:30PM

Seafood Basics: Fearless Fish

Cooking with Quinoa

Thursday, March 23 6:30-8:30 • $49, $40* Many home cooks are intimidated by seafood. Mayumi will help to banish your fears in this class, as you learn to choose the freshest seafood and masterfully prepare it using a variety of techniques: New England fish chowder; blackened fish tacos with corn salsa; beer battered fish with lemon-dill tartar sauce; Asian style fish in parchment. Mayumi Tavalero

Tuesday, March 28 6-8:30 pm • $49, $40* Quinoa is gluten-free, quick-cooking, and a complete protein source. Shankari shares some tasty ways to incorporate quinoa into your diet: apple spice pancakes; savory quinoa pilaf; warm quinoa salad with roasted vegetables and ginger scallion dressing; rustic vegetable soup, and coconut quinoa pudding for dessert. Shankari Easwaran

Sourdough Bread Workshop

Sensational Sushi

Saturday, March 25 1-4 pm • $80, $70* This fun hands-on workshop will teach you to use and maintain a wild-yeast, naturally fermented sourdough starter. You'll make a well-structured loaf of sourdough bread, with beautiful crust and crumb. We’ll practice shaping, scoring and baking bread, and you'll take home a sourdough starter and bread dough to bake the next day. Jane Hollander Bonifazi

Thursday, March 30 6-8:30 pm • $55, $45 Sushi can be fun finger food or elegant appetizers. Learn how to choose the best fish along with techniques for making hand rolls and maki sushi rolls. We’ll make a spicy California roll with avocado; a smokedsalmon hand roll with pickled red onions, and a seasonal veggie roll. You’ll eat what you roll, so come prepared to have a great time. Dionisio Esperas

Kids and Teens

Kids

Teens

and

COOKING CLASSES We are proud to offer cooking classes designed especially for students ages 4 -16. Classes are hands on and all students will have the experience of making each recipe on the menu. They will use high quality ingredients, learning essential cooking skills and techniques along the way. Students will enjoy the food they have made together at the end of class.

TEENS KITCHEN IN THE

Cooking is a skill that can be developed over a lifetime. Young people get a head start in our fun, hands-on classes.

HOMEMADE PIZZA PARTY

SWEET & SAVORY CREPES

Pizza is even more fun when you make it yourself! We will work together to make our own dough from scratch and then shape and build pizzas. Everyone will create a personal pizza with different sauces and toppings.

We’ll make: buckwheat crepes ﬁlled with broccoli, ham and béchamel with roasted vegetables on the side; chocolate crepes with caramelized bananas, and sweet lemony crepes and berries. At the end of class, we'll enjoy our crepes together.

Ages 10-16 $45, $35* for each class.

Friday January

4- 6 : 30 p m

Friday February

4 -6:30 pm

Ages 4-6

INDIAN FLAVORS Sprouting

Let’s work together to make real food with a healthy helping of fun. Indian Vegetable Curry Cilantro Rice

Ages 6-9

Mango Lassis

Friday, February 24 3:30-5:30 pm • $25, $20*

Kinder

COOKS & BOOKS

Ages 3-9

BEAR WANTS MORE Story time meets snack time as we read Bear Wants More and make honey cakes with berries. Featuring guest reader, Nate Halsan, from the Sacramento Public Library

Wednesday, March 15 3:30-5 pm • $15, $10* The whole family can work together to make a handmade pasta dinner. Children should be at least six years old to participate.

PASTA WORKSHOP Learn to make fresh pasta the old-fashioned way! We will work together to make fresh handmade rainbow bowtie pasta; creamy alfredo sauce, and sautéed veggies. At the end of class we will enjoy what we made together, and gelato and sorbetto will be served for dessert.

$45, $35* per student

Friday March

4-6 : 30 p m

Ages 3-9

FUN FARM on the

Celebrate spring at Soil Born Farms American River Ranch Gardens are magical places! We’ll explore the plants and ﬂowers, meet the farm animals and create something special to take home.

Saturday, March 25 9:30-11:30 am • $15

CLASS SCHEDULE WINTER 2017

Health and Wellness Homemade Kombucha Wednesday, January 11 6-8:30 pm • $35, $25* Discover the healing power of kombucha and learn to craft a fermented tea loaded with active enzymes, viable probiotics, amino acids, antioxidants and polyphenols. You will leave class with your own mother culture and a customized brew. Sacha Laurin

Strengthening Digestion Wednesday, January 18 6:30-8 pm • $15, $10* Colder months often cue heavier foods and less movement which can mean sluggish digestive health and compromised immunity. This class will focus on tips and strategies to boost immunity, bolster digestion and improve overall quality of life during the winter season. Grayson Estrada, MTCM

Intro to 5 Rhythms Saturday, January 21 2-3:30 pm • $15, $10* 5 Rhythms is a free-form, no-steps-to-learn moving meditation done to a wide variety of music. Let your body and spirit move. Come home to yourself, connect with community, enjoy a great physical workout and, in the end, fall gently into stillness. Come dance your heart out. Bella Dreizler

Homemade Bone Broth Wednesday, January 25 6:30-8 pm • $15, $10* Bone broth is an ancient nourishing food. In this class, we'll walk you through making a simple bone broth, discuss its many benefits from affecting digestion to mood, and share additional recipes for this healing food. Dr. Antonella Aguilera-Ruiz, ND

The Dr. & the Chef: Heart Health Wednesday, February 1 6-8:30 pm • $49, $40* See p. 4 for details.

Understanding your Lipid Panel for Good Health Wednesday, February 8 6:30-8 pm • $15, $10* Your fasting glucose and lipid panel can give you clues into your body's sugar management, weight, and hormonal health. Bring your most recent blood test results to class, including your fasting glucose and cholesterol panel. We will discuss how to read the information and what it means to your overall health and discuss what other testing, diet and nutritional tips will keep you healthy. Dr Suzette Lanzarotta

Eating for Energy Wednesday, February 15 6:30-8 pm • $15, $10* Making good food choices is one of the basic building blocks to good health. Learn which food choices actually increase energy as well as enhance the body’s immune system. Get answers on which foods and nutrients balance chemistry, pH, emotions, and lower your risk for disease. Dr. Damon West

Mobility Clinic Saturday, February 18 9-10 am • $15, $10* Learn to use a foam roller and hand-held massage rollers to unlock tight muscles, relieve muscle and joint pain and improve your range of motion. Demo rollers provided. Bring a yoga mat if you have one. Fleet Feet Sports

CLASS SCHEDULE WINTER 2017

Join us in the Cooking School for samples, recipes, tips on healthy living and mini fitness classes.

SAT. JAN.

10 AM - 4 PM

Healing the Thyroid

Functional Fitness

Wednesday, February 22 6:30-8 pm • $15, $10* An imbalance in thyroid function can be connected to fatigue, weight gain, insomnia, anxiety, digestive issues and depression. Learn why your standard thyroid test might be missing the real issue; food and lifestyle changes to support thyroid function, and an overview of options to bring your thyroid back to health. Dr. Antonella Aguilera-Ruiz, ND

Saturday, March 4 9-10 am • $15, $10* Learn key exercises to develop muscular strength, endurance and increase joint stability and mobility. In turn, this routine will make you a stronger, more efficient and less injury-prone athlete. All levels welcome. Fleet Feet Sports

Healthy Eating on a Budget Wednesday, March 1 6-8 pm • $10, $5 for Community Discount Program members Join us for a cooking demonstration featuring a nutritious low-cost recipe and learn about ways to save at the Co-op to stretch your budget and still be able to put healthy meals on the table! Dawn Dunlap with Adam G. Lovelace

The Dr. & the Chef: Balancing Blood Sugar Wednesday, March 22 6-8:30 pm • $49, $40* See p. 6 for details

Look for our spring schedule of classes at sacfood.coop in late March. COOKING WELLNESS GARDENING & MORE!

Farm Classes

Herbs for Stress Relief and Relaxation Saturday, January 21 9 am-noon • $35 Excess stress can affect our entire body and may be behind many of our chronic health problems. Learn techniques for addressing stress and improving relaxation with herbal remedies, diet, and lifestyle. Class includes hands-on medicine-making and herbal remedies to take home. Daylin Wade

The Wonders of Fungi and Mushrooms Saturday, February 4 12-3 pm • $30 (mushroom growing kits available in class for $10) Learn how certain fungi and mushrooms can benefit your garden, health and the planet. Learn easy mushroom cultivation methods to grow food and medicine and bring vitality to your garden. Matthew Trumm, Treetop Permaculture and Sarah Jo Michalak, Master Gardener

The Art of Herbal Medicine Making I Tuesday, February 21 5:30-8:30 pm • $35 This introductory class will cover simple herbal remedies you can make at home, and when and how to use them. We will discuss herbal teas, tinctures, oils, salves, and herbal foods. Participants will practice medicinepreparation techniques and make remedies to take home. Daylin Wade

The Art of Herbal Medicine Making II

Raising Backyard Chickens

Tuesday, February 28 5:30-8:30 pm • $35 We will delve deeper into the art and science of herbal remedies, broadening our discussion and practice in making advanced herbal preparations to take home. Participants will learn how to combine herbs and effectively extract medicinal properties. Daylin Wade

Saturday, March 18 9 am-noon • $35 Raising chickens in your yard is educational, fun and rewarding. Besides fresh eggs, they provide the added benefits of soil fertility and pest control. Learn how to choose the right breeds, provide proper housing, and make sure your chickens are healthy. Greg Howes and Brian Fikes, Two Flew the Coop

The Spring Herbal Saturday, March 4 9 am-noon • $30 Spring brings a multitude of medicinal plants that are our natural allies and provide much of what we need during this season of renewal. We will discuss ways to address seasonal allergies and their underlying causes, ways to do a spring cleanse, and herbs for collecting, eating, and using medicinally to support overall health and vitality. We will collect plants, make medicines to take home, and sample some of the offerings of the season. Daylin Wade

Preparing a Spring Garden Saturday, March 4 1-4 pm • $25 Learn how to plan your garden space and prepare, plant and care for an abundant, thriving spring garden. This class is for new gardeners or for gardeners who are new to the region. Shawn Harrison, Soil Born Farms

Growing Medicinal and Culinary Herbs Wednesday, March 22 5:30-8:30 pm • $25 Herbs in the home garden can add flavor to your meals, home remedies to your medicine cabinet, and beauty, diversity and beneficial insect habitat to your landscape. This handson class offers instructions for growing an array of herbs, and tips for harvesting and using what you grow. Daylin Wade All classes will be held at Soil Born Farms American River Ranch 2140 Chase Drive in Rancho Cordova. For a complete schedule of classes, activities, events and volunteer opportunities happening at Soil Born Farms visit soilborn.org.

SOIL BORN FARMS EVENTS A Garden in Every School Symposium February 25-26 Held at Luther Burbank High School. Space is limited, register now: soilborn.org

Beginning Home Gardener Course Tuesdays, 5:30-8 pm March 14, 21, 28, April 4, 11 Course Fee: $195/$175 before February 27. Space is limited. Register at soilborn.org. Learn the essential topics to help the new gardener create and maintain a thriving, abundant edible organic garden.

Spring Gardening Clinic & Native Plant Sale Saturday, March 25 9 am-3 pm Learn how to grow vibrant, tasty, and healthy plants from Soil Born Farm’s knowledgeable staff and community educators. Registration will occur at the event ONLY and be on a firstcome, first-served basis.

Soil Born Farms is a 501(c)3 and proceeds benefit the education program.

CLASS SCHEDULE WINTER 2017