The Plant-Based Dietitian
Cooking Classes
Learn to prepare best tasting vegan dishes by well-known chefs in the cooking classes. Please check back with us in the fall for a complete list of cooking classes.
MONDAY
COOKING CLASS: THE COLORS OF A CONTINENT
PHYTONUTRIENTS, ANTIOXIDANTS, AND ASIAN CUISINE Victoria Moran
MON / 10:15AM – 11:45AM / KD
In this class, we'll explore the vibrance of plant-based dishes with Asian heritage. We'll focus on fresh, flavorful ingredients and visually stunning dishes, featuring a wide array of colorful vegetables, herbs, and spices. You'll learn to prepare delicious and health-conscious fusion dishes––"Japanese Rainbow Salad," "Cauliflower Cream Soup," and "Strong Bone Stir-Fry"––blending traditional Asian flavors with plant-based twists. Plan to taste and familiarize yourself with new and aromatic flavors, expanding your palate and culinary repertoire while learning the body benefits of these foods and experiencing for yourself the user-friendly reputation of pure-vegetarian cuisine.
Friday
COOKING CLASS: HEALTH-PROMOTING DISHES FROM MAIN STREET USA
FRI / 10:15AM-11:45AM / KD
Upgrade your health, shrink your carbon footprint, and honor all life by mastering meals that are both all-plants and all-American. Calling on the culinary traditions of the American South, Midwest, and New England, we'll prepare "Butter Bean Smash Lettuce Wraps," "Creamy Potato Corn Chowder," and "Not-So-Crabby Cakes with Remoulaude Sauce." You'll learn to work with vegetables and spices for optimal flavor and texture as you master classic American cooking methods that turn the sad Standard American Diet into a life-affirming Main Street Vegan food style.
Saturday
COOKING CLASS: COZY MEETS ZESTY
BARLEY SOUP, CABBAGE STEAKS & CHICKPEA CAKES Caryn Dugan & James Loomis, MD, The Doc and Chef
SAT / 10:15AM-11:45AM / KD
This cozy cold-weather menu hits all the right notes—earthy, smoky, and just a little zingy. We’ll start with a soul-warming Mushroom Barley Soup brightened by black garlic and lemon. Then it’s on to roasted Cabbage Steaks brushed with a maple-mustard glaze, and Smoky Chickpea Sweet Potato Cakes paired with a tangy horseradish cashew cream. Whether you're new to WFPB eating or looking to elevate your flavor game, this class delivers delicious, satisfying meals with zero compromise.
COOKING BOOT CAMP: BALANCING YOUR BODY WITH VEGAN AYURVEDIC COOKING AND CUISINE **EXTRA FEE
SAT / 1:00PM – 2:30PM / KD
According to yoga's sister science, ayurveda, 'When food is wrong, medicine is of no use. When food is right, medicine is of no need.' This introduction to vegan ayurveda as a foodstyle and healing practice, presents the 'comfort food diet,' wellbeing through compatible foods prepared in calming, healing ways. We'll prep ayureda's vitality porridge, kitchari, a soothing warm 'salad,' and a chocolate shake, therapeutically spiced to bring about balance and joy. You'll also have a chance to take a dosha quiz and learn your ayurvedic body type, one way to customize your health habits to your absolutely perfect self.
COOKING CLASS RECIPES
Most recipes below will be demonstrated by the presenter and sampled at your next seat meal in the dining room.
CARYN DUGAN & DR. JAMES LOOMIS
Mushroom Barley Soup with Thyme & Black Garlic
Yields 8 cups
Ingredients:
· 1 cup pearl barley, rinsed
· 1 yellow onion, diced
· 3 cloves garlic, minced
· 1 Tbsp grated fresh ginger
· 8 oz cremini or shiitake mushrooms, sliced
· 6 cups low-sodium vegetable broth
· 2 Tbsp low-sodium tamari or coconut aminos
· 1 tsp dried thyme
· ½ tsp black pepper
· 2 black garlic cloves, mashed
· 2 cups chopped lacinato kale or baby spinach
· Juice of ½ lemon
Instructions
1. Start with a dry sauté of the onion in a soup pot until soft. Add garlic and ginger and stir for about a minute. Toss in mushrooms and let them cook down, about 5 minutes.
2. Add the barley, broth, tamari, thyme, black pepper, and black garlic. Bring to a boil, then reduce to a simmer. Cover and cook for about 35–40 minutes, until the barley is tender.
3. Add the greens and lemon juice at the end, stir to wilt, and taste for seasoning.
Roasted Cabbage Steaks with Mustard-Balsamic Glaze
Yields 4-5 steaks
Ingredients
· 1 large green or savoy cabbage\
· 2 Tbsp balsamic vinegar
· 1 Tbsp maple syrup
· 1 Tbsp Dijon mustard
· 1 tsp garlic powder
· Fresh cracked pepper
Instructions
1. Preheat oven to 400-degrees F.
2. Slice cabbage into 1-inch thick “steaks.” Lay them on a parchment-lined baking sheet.
3. In a bowl, whisk together balsamic, maple, mustard, garlic powder, and pepper. Brush the tops of the cabbage steaks generously with the glaze.
4. Roast for 20–25 minutes, flipping halfway through and glazing again, until the edges are browned and crispy and the centers are tender.
Smoky Chickpea Sweet Potato Cakes with Horseradish Cream
Yields 6 cakes
Ingredients for the cakes:
· 1 (15 oz) can chickpeas, drained and mashed
· 1 cup mashed cooked sweet potato
· ¼ cup oat flour or chickpea flour
· 1 tablespoon tahini (optional for richness)
· 2 green onions, finely chopped
· 1 teaspoon smoked paprika
· ½ teaspoon cumin
· ½ teaspoon garlic powder
· Salt and pepper to taste
· Squeeze of lemon
Ingredients for the horseradish cream:
· ½ cup raw cashews, soaked
· ¼ cup water (more to thin)
· 1 tablespoon prepared horseradish (or to taste)
· 1 teaspoon apple cider vinegar
Instructions
1. In a mixing bowl, combine the mashed chickpeas and sweet potato. Stir in flour, seasonings, green onions, and tahini if using. Form into 6–8 small patties.
2. Pan-sear in a nonstick skillet over medium heat for 3–4 minutes per side until golden, or bake at 400°F for 15–20 minutes, flipping halfway.
3. For the horseradish cream, blend all ingredients until smooth. Thin with water if needed for a drizzle consistency.
4. Serve chickpea cakes over cabbage steaks with a spoon of horseradish cream.
Chickpea and Jackfruit Korma
Yields 10 – 2 cup servings (including rice)
Ingredients
· 2 cups brown rice rinsed & drained
· 1 cup raw, unsalted cashews, soaked
· 1 ½ cups (1 14 ounce) canned coconut milk
· 1 ½ cups unflavored plant milk
· 2 yellow onions, chopped
· 8 cloves garlic, minced
· 2 ½ tablespoons fresh ginger, grated
· 3 cans of young jackfruit in brine, drained and rinsed well
· 4 15-oz cans low-sodium diced tomatoes, with their juices
· 3 15-oz cans chickpeas, drained & rinsed
· 1 1⁄3 tablespoons mild curry powder
· 1 tablespoon red curry paste
· 2 teaspoons ground cumin
· ½ teaspoon cayenne pepper (optional)
· 1 bunch of Swiss chard, thinly sliced
· 1 ¼ cups frozen green peas
· sea salt + freshly ground black pepper
· ½ cup fresh cilantro (optional) chopped
Instructions
1. Cook rice to package instructions.
2. Meanwhile, in a bowl, soak cashews in very hot water for 15 minutes. Drain the soak water and rinse the nuts.
3. Steam the jackfruit for 10 minutes. Transfer to a cutting board and with two forks pull apart each of the pieces of jackfruit. It will shred resembling pulled pork.
4. Prepare a hot stock pot and dry sauté the onions. When finished, add the garlic and ginger.
5. Cook another 60 seconds and then add the jackfruit, tomatoes with their juices, chickpeas, curry powder, curry paste, cumin, and cayenne (if using). Stir well, then continue to cook over medium heat for 5 minutes.
6. In a blender, blend plant-based milk, coconut milk and cashews until smooth.
7. Transfer blended cashews to stockpot, along with chard and peas. Cook until vegetables are tender, 5 to 10 minutes. Season with salt and pepper to taste.
8. Serve over brown rice. Sprinkle with cilantro, if desired.
*Option to not use the jackfruit. It’s really great visually and texture-wise, but if it’s hard to come by, the chickpeas are hearty and it serves well.
Soft Kale with Curry Tahini Dressing
Yields 4 cups
Greens
· 1 bunch of curly kale
Dressing
· ¼ cup well-stirred tahini
· 2 tablespoons water (plus more as needed to thin)
· 1 tablespoon fresh lemon juice
· 1 tablespoon maple syrup
· 1 teaspoon apple cider vinegar
· 1 teaspoon yellow curry powder
· 1/2 teaspoon garlic powder
· 1/4 teaspoon ground ginger
· 1/8 teaspoon cayenne (optional, for heat)
· Pinch of sea salt
· Freshly cracked black pepper, to taste
Instructions
1. Whisk/blend together the dressing in a bowl until smooth and creamy. Add more water, 1 teaspoon at a time, to reach your desired consistency.
2. Taste and adjust flavor.
3. Massage into kale with your hands until the leaves darken and soften.
Whole Wheat Naan (WFPB-style)
Yields 6 naan
Ingredients
· 2 cups whole flour (plus extra for rolling)
· ¾ cup warm water (about 110°F)
· 1 ½ teaspoons baking powder
· ½ teaspoon salt
· ½ teaspoon garlic powder
· ¼ cup plain unsweetened plant-based yogurt or thick plant milk (like soy)
· 1 teaspoon maple syrup
Ingredients
1. In a mixing bowl, stir together the flour, baking powder, salt, and garlic powder.
2. Add the plant yogurt, maple syrup, and warm water. Mix with a spoon or your hands until a soft dough forms. Knead on a lightly floured surface for 2–3 minutes until smooth. If it's sticky, sprinkle on a bit more flour. If it feels dry, add a teaspoon of water at a time.
3. Cover the dough and let it rest for 20–30 minutes.
4. Divide into 6–8 pieces. Roll each one out on a floured surface to about ¼ inch thick — teardrop or oval shapes are classic.
5. Skillet directions: Heat a nonstick or cast-iron skillet over medium-high heat. Cook each naan for 1–2 minutes per side until bubbly, golden spots appear, and it puffs slightly.
6. Wrap in a clean towel to keep warm and soft while cooking the rest.
7. Oven directions: Preheat oven to 475°F.
8. Place a pizza stone, cast iron pan, or an upside-down baking sheet in the oven while it heats — this mimics a tandoor-style surface. Roll out the naan and place them directly onto the hot surface (use parchment if needed to transfer).
9. Bake for 4–6 minutes until they puff a little and get golden spots. For more color, finish them under the broiler for 30–60 seconds.
VICTORIA MORAN
Japanese Rainbow Salad with Carrot Ginger
Makes 2 servings
Dressing
· 2 cups carrot, chopped (6 KG)
· 1 celery stalk, chopped (2 kg)
· ¼ cup apple, chopped (900g)
· ¼ cup orange, peeled and chopped (1 KG)
· 1 shallot, chopped (.25 kg)
· 1 Tbs tahini (255g)
· 1 Tbs fresh ginger (105g)
· 1 Tbs reduced sodium tamari (252g)
· ½ Tbs miso paste (120g)
· ¼ cup rice wine vinegar
· (1 KG)
· ¼ cup unsweetened plant milk (1 KG)
· ½ tsp black pepper (20g)
Instructions
Combine all ingredients in a high-speed blender until smooth
Wasabi Edamame
· 1 cup frozen edamame (2.6 kg)
· 1 cup frozen corn kernels (2.8 kg)
· 2 tsp reduced sodium tamari (170 g)
· ½ tsp wasabi powder (18 g)
· ½ tsp sesame seeds (25.5g)
plus more to garnish
Instructions
Combine all ingredients in a bowl Toast in a saucepan over medium high heat, stirring constantly until golden brown Add water as necessary to prevent burning
Salad
· 2 cups mixed greens (2.3 kg)
· 1 daikon radish, peeled & julienned (4.5 kg)
· 1 cup red cabbage shredded (1.7 kg)
· ½ cup carrot julienned (1.3 kg)
· ½ cup cucumber, julienned (884g)
· ½ cup diced tomato (1.6 kg)
Instructions
1. Assemble all salad ingredients between bowls, top with edamame and drizzle the dressing Garnish with sesame seeds and serve immediately
Cauliflower Cream Soup
Makes 2 servings
Soup Ingredients
· ½ cup diced onion
· 2 cups low sodium vegetable broth
· 2 cups cauliflower, chopped
· 1 tsp low sodium tamari
Cashew Cream Ingredients
· ¼ cup raw cashews
· 2 tsp cornstarch
· ½ cup unsweetened plant milk
· 1 ½ tsp curry powder
· 1 tsp onion powder
· ¼ tsp garlic powder
· ¼ tsp black pepper
Instructions:
1. Water sauté onion in the bottom of the soup pot over medium heat
2. Add vegetable broth and bring to a simmer
3. Add chopped cauliflower and simmer for 5 minutes
4. Make cashew cream in blender or food processor, pulse cashew with cornstarch into a powder, but stop before it becomes a paste
5. Add remaining plant milk and spices and blend well
6. Remove the simmering vegetable (if you want whole veggies in the soup) or leave in the broth and blend with an immersion blender until smooth
7. Return to a simmer and stir in cashew cream. Cook for 5 more minutes and stir in tamari. Return and remaining whole veggies if desired. Serve immediately.
‘Strong Bone’ Stir Fry
Serves 2 meals
Ingredients:
· 1 (12oz/340g) pkg of extra-firm tofu, cubed
· 1 shallot, chopped
· 2 garlic cloves, minced
· 2 tsp minced ginger
· 1 (8oz/225g) pkg of shiitake/cremini mushrooms sliced
· ½ cup carrots, shredded
· 1 red bell pepper, sliced
· ½ cup snow peas
· ½ cup purple cabbage, shredded
· 2 cups broccoli florets
· 2 cups kale sliced
· 1 baby boy choy, sliced
Cooked Brown Rice
· 1 Tbsp sesame seeds
· ¼ cup scallions, sliced
· ¼ cup fresh cilantro, sliced
Sauce
· 1 cup low-sodium vegetable broth
· 2 Tbsp rice wine vinegar
· 2 Tbsp sweet chili sauce
· 1 Tbsp reduced-sodium tamari
· 1 Tbsp sirracha
· 1 ½ tsp cornstarch
Instructions
1. Bake tofu in 400-degree oven, for 35 min, flipping halfway through
2. Combine all sauce ingredients, except cornstarch, in a saucepan and bring to a boil. Reduce heat and stir in cornstarch. Cook for another five min, stirring constantly, until thickened
3. Heat a Wok over medium high heat. Once hot, water sauté shallot until browned (3 min). Add garlic and ginger and stir for 1 min. Add mushroom, carrot, and bell peppers. Cook for 5 min or until the water is released. Add in the remaining vegetables. Cook for 4 min and then add tofu cubes and sauce. Stir to combine.
4. Serve over rice of choice. Garnish with scallions, sesame, and cilantro
Butter Bean Smash Lettuce Wrap
Makes 2 servings
Ingredients:
· 1 (15oz/425g) can butter beans, drained and rinsed
· 2 celery stalks, finely chopped
· 3 scallions, thinly sliced
· ½ bell pepper, finely chopped
· ¼ cup flat leaf parsley, finely chopped
· ¼ cup dill relish
· 1 Tbsp tahini
· 1 Tbsp fresh dill, chopped
· ½ Tbsp lemon juice
· ½ tsp black pepper
· 10-12 Boston bibb lettuce leaves
· 1 tsp za’atar, for garnish
Instructions:
1. In a large bowl, pour in butter beans and smash until creamy
2. Add in celery, scallions, bell pepper, parsley, dill, dill relish, tahini, lemon juice and pepper and stir to combine
3. Scoop heaping spoonful into each lettuce leaf and dust with za’atar
Creamy Potato Corn Chowder
Yields: 4-6 servings
Ingredients:
· 1 yellow onion, diced
· 3 celery stalks, chopped
· 3 carrots, chopped
· 1 green bell pepper, chopped
· 4 garlic cloves, minced
· 4 cups low sodium vegetable broth
· 4 medium Yukon gold potatoes, cubed
· 2 cups frozen corn
· 1 bay leaf
· 1 tsp black pepper
· 4 Tbsp fresh dill, chopped
· 3 Tbsp reduced sodium tamari
· 2 cups unsweetened plant milk
· 1 Tbsp lemon juice
· 1 Tbsp nutritional yeast
Instructions:
1. Heat saucepan over medium high heat. once hot sauté the onion with minimal water for 3 minutes or until translucent
2. Add celery, carrots, bell pepper, garlic, and ¼ cup of broth. Cook for 5 minutes for the vegetables to soften.
3. Stir in remaining broth, potatoes, corn, bay leaf, pepper and half of dill.
4. Bring to a boil, then reduce to medium low heat, cover, and simmer for another 20 minutes
5. Stir in tamari and milk, return to a boil and cook for 8 more minutes.
6. Remove from heat, take out bay leaf and with an immersion blender, blend the soup until only slightly chunky.
7. Return the pot to medium high heat and cook for 5-10 more minutes until it thickens.
8. Add remaining dill, lemon juice, and nutritional yeast and stir to combine. Serve immediately
Not-So-Crabby Cakes with Remoulade Sauce
Makes 2-4 servings
Ingredients:
· 1 (20oz/567g) can young green jackfruit, drained and rinsed
· 4 Tbsp lemon juice
· ¼ sheet of nori, shredded
· 1 cup canned chickpeas (reserving aquafaba)
· ½ cup yellow onion, finely chopped
· ¼ cup red bell pepper, finely chopped
· 1 (15oz/4525g) can Great Northern beans, drained and rinsed
· 4 Tbsp unsweetened plant milk
· 1 tsp Old bay seasoning, low sodium
· 3 Tbsp flat leaf parsley, chopped
· 1 Tbsp yellow mustard and ½ teaspoon
· 1 tsp black pepper
· ¼ cup roasted red pepper
· 1 scallion
· 1 Tbsp ketchup
· ½ Tbsp capers, rinsed
· 1 tsp vegan Worcestershire sauce
· ½ tsp hot sauce
· ¼ tsp garlic powder
· Salad greens bed to server
Instructions:
(maybe cornstarch, vegan mayo or vegan yogurt to add more binding power)
1. In a large bowl, mash jackfruit with a fork to shred. squeeze out any remaining water
2. Add 3 Tbsp lemon juice and nori, toss to combine and set aside
3. Drain chickpeas, reserving 1 Tbsp aquafaba. Pulse chickpeas in a food processor until they resemble breadcrumbs, and add to jackfruit mixture.
4. Heat a sauce pan over medium high heat. Sauté onion and bell pepper with minimal water for 5 minutes or until onions are translucent. Add the Jackfruit mixture.
5. In the food processor, pulse Great Northern beans, reserved aquafaba, and plant milk until smooth. Add 2 Tbsp of this mixture to the Jackfruit.
6. Return to the jackfruit, adding old bay seasoning, 2 Tbsp parsley, ½ tsp mustard, ½ tsp black pepper; toss to combine
7. Roll mixture into small balls, place on a prepared cooking sheet, and slightly flatten Bake for 25 min at 400 degrees, flipping halfway through
8. Finish Remoulade by adding to the bean puree in the food processor. Add remaining 1 Tbsp lemon juice, 1 Tbsp parsley, 1 Tbsp mustard, ½ tsp black pepper, roasted red pepper, scallion, ketchup, capers, Worcestershire, hot sauce, and garlic powder. Blend until smooth
9. Serve cakes over a bed of greens and drizzled with romoulade sauce.
