HWS COOKING DEMONSTRATIONS
“Pleasing Your Plant-Based Palate” & “Healthy World Presents!” Series
Cooking at home allows you direct control over which ingredients go into your food…and thus into your body. Choosing to cook whole food plant-based cuisine at home is not only healthy but can be thoroughly delicious and satisfying. Let us teach you how!
Healthy World Sedona provides a wide array of cooking demonstrations at Sedona’s Natural Grocer’s demonstration kitchen located at 1915 West State Route 89A. The classes are free and are designed to help those who are transitioning to a whole food, plant-based diet AND for those who are wanting creative ideas and tried-and-true techniques to widen their culinary WFPB repertoire.
Please check out some of our guest presenters’ bios below to learn more about us and why we choose to provide this community service to locals and tourists, alike. This outreach effort is meant to help every individual lead a healthier, tastier life!
We love to spread our Plant-Based Joy!
Cooking Demonstration Coordinator for HWS
HWS Cooking Demo Recipes
We have sampled some phenomenal foods at our cooking demonstrations. Here is an archive of recipes for you to try.
Buddha Bowls – Chris and Corrin Kalinich
Creative Salads – Susan Ragsdale
Quinoa Millet Pancakes – Earl Urwiller & Susan Wolfe
Salad Dressings – Chris and Corrin Kalinich
Marvelous, Multipurpose Sweet Potato – Bev Bow and Don Fries
Two Simple Soups – Bev Bow and Don Fries
Sweet and Savory Oatmeal – Chris Kalinich
Satiating Summer Soups – Linda Voorhis
Vegan Lasagna – Shana Cohen
HWS Cooking Demonstration Presenters…
Bev Bow, M.A.T.
Since adopting a plant-based diet six years ago, Bev Bow has delighted in the adventure of exploring new tastes and styles of cooking. Together with her husband Don Fries, she co-leads “Healthy World – Sedona,” a local non-profit committed to supporting plant-based nutrition, and part of the national PlantPure Nation movement. She has her Certificate in Plant-Based Nutrition from the T. Colin Campbell Center for Nutrition Studies through eCornell. Bev loves to share the information she has learned about making nutritious and delicious plant-based meals with others who want cook in ways that support human health and the health of the planet.
Don Fries, M.B.A.
Don has practiced a whole food plant-based (WFPB) lifestyle for much of his adult life. He has been profoundly influenced by the increasing and compelling scientific evidence supporting WFPB nutrition offered by leading physicians and researchers such as McDougall, Esselstyn, Barnard, Greger, Campbell and many more. He and his wife, Beverly Bow, co-founded and lead a non-profit member group of PlantPure Nation called “Healthy World – Sedona”. This action-oriented group is committed to improving human, planetary and animal health and welfare through promotion of a WFPB lifestyle. Don recently completed his Certificate in Plant-Based Nutrition from the T. Colin Campbell Center for Nutrition Studies through eCornell. He is committed to sharing the culinary delights offered by plants with all who are ready for a life-long adventure.
Shana Cohen lives in Sedona, loves to spend time with her family, hike, and create vegan food for her family and friends.
Chris Kalinich, B.Sc. in Education
Chris Kalinich has a passion for cooking and living a whole food plant-based lifestyle. She values the social camaraderie and the cultural connections that revolve around the preparation and partaking of food. As a board member with Healthy World Sedona, she focuses on outreach to those transitioning to plant-based eating and develops classes and cooking demonstrations to show that we can tackle life with vitality when we reap the healthy benefits of keeping plants on our platters.
Linda Voorhis is a Main Street Vegan Academy Master Vegan Lifestyle Coach and Educator, a vegan culinary instructor, and founder of Veganification and Verde Valley Vegans Meetup group. You can follow Linda on her weekly blog and/or register for her upcoming events at www.veganification.com. Veganification celebrates the journey of becoming and being vegan by providing vegan lifestyle education, plant-based culinary instruction and coaching that promote self-actualization, community and environmental sustainability in concert with vegan advocacy and activism.
Corrin Kalinich is pursuing her degree in Applied Nutrition Science at California Polytechnic State University as part of the Didactic Program in Dietetics (DPD) so that she can meet the certification requirements to become a Registered Dietitian (RD). She also serves as a Cal Poly Peer Health Educator as a part of the Health Enrichment Action Team. Through this service, she provides individual nutrition consultations, speaks to groups on health-related topics, and teaches how to create healthy eating options through cooking demonstrations. Corrin lives by example and combines her joy of cooking/baking and nutrition with her passion for endurance running by fueling her body with plant-based meals.
Susan Pitcairn, M.S.
Susan is co-author of the best-selling “Dr. Pitcairn’s Complete Guide to Natural Health for Dogs and Cats,” recently completing a series of unique plant-based “Pets Plus People” recipes and nutritional analyses for their new edition, appearing March 21, 2017. Locally, she hosts a monthly vegan potluck and education group. Vegetarian since 1970, she and her husband went vegan in 2014.
Felicia Thompson, B.A. in Art/Elementary Education
Felicia Thompson always cooked healthy meals over the years for family but she and her husband Jon felt that something was wrong in the way they were eating. In February 2015 they saw the movie “Cowspiracy” and that changed things for them. After seeing that movie, they both changed to a plant-based diet and never went back. “We both feel so much better about what we are eating and how it is affecting the planet and our well-being.” Felicia has studied through the Vegetarian Health Institute, taking their online course of 50 Sessions, and also read everything she could get her hands on about a plant-based diet. She is a mentor for Healthy World Sedona’s outreach program. “Life couldn’t be better with this lifestyle and the connections I have made with like minds.”
Since 1981, Susan Ragsdale has been a gourmet vegan & macrobiotic chef, as well as a cooking teacher. In addition, for 43 years, she has studied and practiced Yoga and Buddhism, and is certified as a traditional Hatha yoga instructor. She adores animals and is an activist for their rights, including being on an organic plant-based diet for 36 years.
Earl moved to the Phoenix Valley in 1962 from Nebraska as a young child. Earl found professional success in the high tech construction industry at a high-level. He is passionate about plant-based, nutritious whole foods and optimal health. His family, relationships and community are important to him. Earl enjoys a good hot spring, practicing yoga and seeking adventure in nature.
Susan Wolfe, B.S. Healthcare Administration
Susan worked in Texas for national insurance companies and large hospital systems. Upon leaving corporate, Susan moved to Sedona, AZ and began seeking a richer quality of life, both spiritually and in health. She has become passionate about creating plant-based foods and sharing her journey and knowledge with others. Susan enjoys family and friends, hiking and traveling.
HWS Cooking Demonstrations
Find the schedule of upcoming Pleasing Your Plant-Based Palate classes & Healthy World Sedona Presents classes by clicking the link below AND selecting “AZ – Sedona” for the Natural Grocers Events Calendar:
Unless otherwise noted, all cooking demonstrations are held at
Natural Grocers in Sedona at 1915 West State Route 89A.
August 19, 2017 12:00 – 1:30pm
Pleasing Your Plant-Based Palate: Summer Luncheon from the Garden
Presenters: Susan Pitcairn & Felicia Thompson
Learn to create a colorful and tasty plant-powered summer luncheon that makes use of the fresh tomatoes, zucchini and herbs without heating up the house. Learn to make a Chilled Cream of Zucchini Soup topped with homemade Tofu Sour Cream, A Raw Vegan Lasagna with a side of Purple Coleslaw and Kombucha Dressing, and for dessert, a Vegan Ice Cream with Fresh Fruit
July 16, 2017 1:00 – 2:30pm
Pleasing Your Plant-Based Palate: Quick & Easy Soups That Take You Away From The Stove
Presenter: Linda Voorhis
It’s summer. It’s hot. We definitely don’t want to spend time in the kitchen, especially over a fiery stove. These quick, easy, yet hearty soups will satisfy your palate; and all you need is a blender.
June 24, 2017 1:00 – 2:30pm
Healthy World Sedona Presents: Embracing a Vegan Lifestyle & Enjoying Vegan Food
Presenter: Shana Cohen
Food choices that honor all beings and keep you healthy! Shana will be telling touching animal stories to better connect you with those with whom we share our planet. We will also be making plant-based whole foods…Nachos with a creamy red pepper sauce, and a Greek salad with marinated tofu. Come take part in understanding the deeper connection between humans and animals while enjoying nourishing vegan food.
June 17, 2017 1:00 – 2:30pm
Pleasing Your Plant-Based Palate: Creative Vegan Salads & Dressings
Beyond Leafy Greens – Grain, Bean & Vegetable Salads
Presenter: Susan Ragsdale
Refreshing and light, a salad is a cold or cool dish, consisting of a mixture of bite-size pieces of food, and mixed with a sauce or dressing. Delicious salads may be served as an appetizer, a side dish, or a hearty main course. Variety in salad making is immense. A satisfying, tasty vegan salad may contain any combination of raw or cooked vegetables, whole grains, legumes, pasta, seeds, nuts, herbs, and seasonings.
May 20, 2017 1:00 – 2:30pm
Pleasing Your Plant-Based Palate: Not Your Ordinary Summer
Rolls & Wraps – A Delightful Twist on the Quintessential Wrap
Presenter: Linda Voorhis
With summer approaching, let’s make some delicious and quick rolls and wraps using the season’s bounty that will satisfy your palate but get you out of the kitchen quickly.
April 22, 2017 12:00 – 1:30pm
Pleasing Your Plant-Based Palate: Delicious & Nutritious Quinoa/Millett
Presenters: Earl E. Urwiller & Susan Wolfe
Join us for a Cooking Demo with a mouthwatering pancake sampling! On the menu: gluten-free, vegan, oil-free Quinoa/Millet Pancakes. These will surely make your taste buds happy!
March 18, 2017 12:00 – 1:00pm
Pleasing Your Plant-Based Palate: Amazing Substitutes for Eggs
Presenters: Felicia Thompson & Susan Pitcairn
Eggs provide a variety of functions in cooking, such as leavening, binding, and texture, so finding the right alternative may seem difficult. Don’t despair. There are some great options, including prepared products, and natural foods such as flax, chia and tofu. Learn about the options and how to use them for successful baking, yummy scrambles and other great dishes.
February 18, 2017 12:00 – 1:00pm
Pleasing Your Plant-Based Palate: Two Simple Scrumptious Soups
Presenters: Bev Bow & Don Fries
Do you like Mexican flavors? How about Italian? These are two of our “go-to” recipes that are great for everyday family meals or for special occasions. They are easy, quick to put together, and guaranteed to please. Tastings are included, of course!
January 25, 2017 1:00 – 1:45pm
Pleasing Your Plant-Based Palate: OATMEAL – A World of Possibilities
Presenter: Chris Kalinich
Never look at a bowl of oatmeal the same way – turn boring into beautiful! Your bowl of oats can actually be your canvas to creativity and your vessel to help achieve nutritional wellbeing. Attend this fun class to taste the sweet AND savory details.
January 21, 2017 1:00 – 2:30pm
Healthy World Sedona Presents: VegFest – Looking Back & Moving Forward
Presenter: Shana Cohen
Shana Cohen will conduct a tasting and discussion format class. Take part in a discussion that focuses on Sedona VegFest experiences and life-changing moments. Shana will also share stories that focus on our animal friends, while also preparing some delicious, nurturing plant-based foods. Be the change you want to see!
December 28, 2016 1:00 – 2:15pm
Pleasing Your Plant-Based Palate: New Year, New Food, New You!
Presenters: Chris Kalinich & Corrin Kalinich
Let us help you get your new year off to a great start by demonstrating some easy, practical ways to make your mealtimes more nutritious and appetizing. We will focus on the beauty of the Buddha Bowl! A flavorful tasting will be served.
December 17, 2016 9:30 – 10:30am
Pleasing Your Plant-Based Palate: Soy ‘N Greens – A Plant-Based Breakfast
Presenters: Susan Pitcairn & Felicia Thompson
Come enjoy a tasty tofu scramble and a revitalizing green smoothie as we share information that addresses the concerns and benefits of soy products and greens. We will also show how a daily green smoothie can be your ticket to incorporating loads of healthy inflammation-fighting phytonutrients into your diet.
December 3, 2016 1:00-2:30pm
Healthy World Sedona Presents: Active Compassion & Enjoying Vegan Food! PART 2
Presenter: Shana Cohen
Food choices that honor all beings and keep you healthy! A continuation (from November 26th) of touching animals stories to better connect you with those with whom we share our planet. We will also be making fast and easy plant-based foods: sweet potato stuffed with rice ‘n beans and toppings. One simple dish, many ways to enjoy!