Healthy World Sedona
Cooking Demonstrations

Unless otherwise noted, all cooking demonstrations are held at Natural Grocers in Sedona at 1915 West State Route 89A.


“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!

Chris Kalinich
Outreach 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.

Sedona VegFest 2020 Cooking Demos:

Indonesian Lemongrass Curry – Jason Wyrick

Dishing Up the Daily Dozen – Chris Kalinich

Root Vegetable and Fava Bean Tagine – Linda Voorhis

Ditchin Dairy – p. 1 – Jodi Paige

Ditchin Dairy – p. 2

Sedona VegFest 2019 Cooking Demos:

      Preserved Lemon Pesto – Jason Wyrick

      Versatile Vegetable Salad – Chris Kalinich

      Bittersweet Chocolate Ganache Glaze – Fran Costigan

      Date Paste – Fran Costigan

      Black Bean Stew with Mango Sticky Rice (Sunday Lunch) – Linda Voorhis

Cooking with Plants – Shana Cohen

Vegan Sausage – Earl Urwiller & Susan Wolfe

Super Seed Bread – Earl Urwiller & Susan Wolfe

Quinoa Black Bean Salad – Bev Bow & Don Fries

Potato Salad – Bev Bow & Don Fries

Nuts for Greens Sauce – Chris Kalinich

Brussels Sprout Slaw – Chris Kalinich

“Yammy” Sweet Potato and Chickpea Salad – Chris Kalinich

Scrumptious Dips and Spreads – Ray and Peggy Harris

Celebrating Scrumptious Side Dishes – Chris Kalinich and Corrin Kalinich

Roasted Red Pepper and Walnut Dip with Pomegranate – Earl Urwiller and Susan Wolfe

Roasted Red Pepper Soup – Earl Urwiller and Susan Wolfe

Three 10-Minute Desserts – Bev Bow and Don Fries

Summer Luncheon from the Garden – Susan Pitcairn and Felicia Thompson

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
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 is a Certified Food for Life Instructor with the Physicians Committee for Responsible Medicine and a Certified Vegan Lifestyle Coach and Educator with the Main Street Vegan Academy. She has a passion for cooking and 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
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  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
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.”

Susan Ragsdale

Susan Ragsdale

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.

Dedicated to loving service, she is currently employed as a private chef for a family in Sedona, and has been employed as a banquet chef, both at the Kushi Institute in Massachusetts and the Siddha Yoga Meditation Center of Los Angeles.


Earl Urwiller

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.

September 21, 2019  noon – 1:00pm
The Power of Your Plate
Presenter:  Chris Kalinich

Dietary lifestyle choices can impact your health greatly. This class will focus on general concepts behind healthful eating habits by providing simple plant-based recipes that are easy to prepare and delicious to eat. You will learn about the essential food groups (vegetables, grains, legumes, and fruits), so you can make nutritious and tasty power plates at home. Tasting samples will be provided.

April 28, 2019  noon – 1:30pm
Cooking with Plants
Presenter:  Shana Cohen

Come with your questions and let’s amaze your taste buds!

• Learn the art of turning veggies into entrees or “cheeze” sauce!

• Japanese Sweet Potato as a snack, entree, or dessert.

Care about animals, humans or the environment? The fastest and most efficient way to make change is becoming aware of the violence, and then no longer contributing. Propelling us to consume plants and fruits. An abundance of health, positive action and kindness awaits us at each meal.

October 7, 2018  noon – 1:00pm
Pleasing Your Plant-based Palate: Fight Cancer with Your Fork
Presenter:  Chris Kalinich
There are many ways to reduce cancer risk and dietary lifestyle can be a powerful influencer. Fueling up on plant-based foods is one method to power up your plate for optimal nutrition. At this class, learn how to create simple, low-fat, plant-based dishes with cancer-fighting ingredients that taste great.

July 8, 2018  12:30 – 1:30pm
Healthy World Sedona Presents:  Part 2 – Life is About to Get More “Cheezie”!
Presenter:  Shana Cohen
Life is about to get more “Cheezie” with GF and Vegan Cheese Sauces! Second class in a two-part series; attendance at Part 1 not required. Let us change the way people, animals and the earth are being treated right now! The active compassion practiced in being vegan is a gift to ourselves and this world. Learn over the next 2 days how to embrace these values through stories that will be shared, and how to make 2 different cheese sauces from plants and seeds to maintain a beautiful and satisfying life that effects all beings.

July 7, 2018  12:30 – 1:30pm
Healthy World Sedona Presents:  Part 1 – Life is About to Get More “Cheezie”!
Presenter:  Shana Cohen
Life is about to get more “cheezie” with amazing GF and Vegan cheese sauces! First class in a two-part series. Let us change the way people, animals and the earth are being treated right now! The active compassion practiced in being vegan is a gift to ourselves and this world. Learn over the next 2 days how to embrace these values through stories that will be shared, and how to make 2 different cheese sauces from plants and seeds to maintain a beautiful and satisfying life that effects all beings

June 10, 2018  1:00 – 2:00pm
Pleasing Your Plant-Based Palate:  Vegan Sausage!?!? Plus More!
Presenters:  Earl E. Urwiller & Susan Wolfe
Here is a healthy and humane vegan sausage to tickle your palate with and gain a renewed excitement for one of those treasured breakfast comfort foods. Of course, we will savor them accompanied with Toasted Super Seed Bread and toppings. Both are vegan, oil free, and gluten free.

May 19, 2018  noon – 1:00pm
Pleasing Your Plant-Based Palate:  Soup Season is Over
Presenters:  Bev Bow & Don Fries
It’s time for hearty salads to enjoy on a warm day! We’ll make and sample two simple, delicious and filling salads that can serve as an entrée or side dish.

April 15, 2018  1:00pm – 2:30pm
Pleasing Your Plant-Based Palate:  Satisfying that Sweet Tooth
Presenter:  Linda Voorhis
Expect dates and nuts to show up in the form of Devishly-Dark Chocolate Cake Truffles and Key Lime Cheesecake. If time allows, there’ll be a third delight.

March 11, 2018  1:00pm – 1:45pm
Pleasing Your Plant-Based Palate:  Greens are Great!
Presenter:  Chris Kalinich
In the spirit of St. Patrick’s Day, let’s embrace our inner green and learn how much there is to love about incorporating these wonderful colored plants into our meals. No fear that you will leave green with envy…you will get to enjoy a tasting, too!

February 25, 2018  noon – 1:00pm
Pleasing Your Plant-Based Palate:  The AMAZING Vegan Jackfruit Toona!
Presenter:  Shana Cohen
Compassion for our friends of the sea, while enjoying a familiar taste. This nutrient packed vegan toona is amazing and easy to make. Come learn how! Jackfruit is the jack of all meals and can become toona, chicken, chile, and BBQ. This will be a short class of discussion with a lot of taste, versatility and surprises. Expanding minds and hearts with amazing flavor!

February 17, 2018  noon – 1:00pm
Pleasing Your Plant-Based Palate:  The Bountiful Buddha Bowl
Presenter:  Susan Pitcairn
Learn how to create a simple, but highly nutritious and delicious plant based one-bowl meal!

January 28, 2018  1:00 – 2:00pm
Pleasing Your Plant-Based Palate:  Scrumptious Spreads & Dips
Presenter:  Peggy Harris
Four scrumptious spreads, which can also be used as dips, will be demonstrated. There will be a guacamole hummus with a base of chickpeas, a pâté with a base of walnuts, a bean spread with a base of black beans, and a Millennium’s spread with a base of tofu.

December 16, 2017  1:00 – 2:30pm
Pleasing Your Plant-Based Palate:  Celebrate with Scrumptious Sides
Presenters:  Chris Kalinich & Corrin Kalinich
Side dishes don’t have to play second fiddle in any meal. In fact, sides can become the stars of the show. Discover how to make some scrumptious side dishes and learn how to pair them with other food to reinvent them on “leftover day.”

November 18, 2017  1:00 – 2:15pm
Pleasing Your Plant-Based Palate:  Roasted Red Pepper Soup
Presenters:  Earl E. Urwiller & Susan Wolfe
Harvest Fall Soup – With so many varieties of soup to choose from, let’s experience new tastes & flavor combinations. In addition to the soup, you can modify it for a delicious dip!

October 21, 2017  1:00 – 2:30pm
Pleasing Your Plant-Based Palate:  Three Healthy 10-Minute Desserts
Presenters:  Bev Bow & Don Fries
Desserts don’t have to take a lot of time and effort, and they don’t have to be bad for you. They just have to taste great. Taste and learn to make three simple desserts that take less than 10 minutes each and will delight your friends and family.

September 16, 2017  1:00 – 2:30pm
Pleasing Your Plant-Based Palate:  Let’s All Scream for Ice Cream!
Presenter:  Linda Voorhis
In this class you will learn how to make ice cream in a blender and with an ice cream machine. You will be shown how to change the ingredients in the recipe to make a completely different flavored ice cream.

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.

Healthy World Sedona: Compassionate Plant-Based Living

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