Learn to make your own seitan at home and how to create fantastic dishes from your homemade seitan. Since seitan is high in protein and it can have a firm texture, many people like to use seitan as a meat substitute. Regardless of whether you are vegetarian or enjoy a bit of animal food it's nice to have an alternative to animal protein in your repertoire. Unfortunately, most of the seitan on the market is improperly prepared and difficult to digest. Making your own seitan is quite easy, it stores well both in the fridge and the freezer.

A note to those who came to the class a few months ago: I have a completely new way of making seitan that creates a succulent, melt in your mouth texture.

Menu:

• Seitan meat balls with spaghetti and fresh tomato basil sauce Barbeque seitan strips
• Stuffed seitan cornish hens Tempura seitan and vegetable kabobs
• Seitan Sausage

Daily consumption of fermented foods (ie: pickles) is essential for maintaining our health. These are the true probiotics that create good digestive bacteria and enzymes and establish health. Making homemade pickles is easy and they are a delicious addition to lunch or dinner.

Menu:

• Kim chee
• Easy Cucumber Dill Pickles
• Japanese style Pressed Chinese Cabbage Pickles
• Pickle Jar: Onion, Green Bean, Cauliflower and Carrot with Herbs and Spices
• Daikon with Shoyu and Ginger Rice Bran Pickles
• Umeboshi Pickles

Get the most out of your cooking time and keep your meals simple with wonderful one-pot meals.

Menu:

• Seitan and Tempeh Shepherd's Pie topped with Creamy Millet
• Fried Rice with Vegetables and Tofu
• Nabe Style Cooking
• Vegetable Paella
• Tofu-Mochi-Noodle Vegetable Frittata

This class is always full. Sign up early!

There are six classes in this series. Weekends 11am — 3 pm.

Class 1
Saturday, January 26th • Making Positive Changes in Your Diet and Lifestyle
This class will include how to set up your kitchen, choose good quality foods and set realistic goals to create the positive changes you desire.

Class 2
Sunday, February 3rd • Balanced Meals: Quick and Easy Menu Planning
Getting the most out of one dish saves time and energy. We will review menu planning and make a few one pot meals.

Class 3
Sunday, February 24th • What's For Breakfast
Breakfast is considered the most important meal of the day but few people know what a healthy breakfast should be. Some delicious alternatives to the breakfast bar (no such thing really) and what I call dried hard crunchy poison in a bowl (you probably call it cereal) will be prepared in this class.

Class 4
Saturday, March 8th • Fall and Winter Vegetable Dishes
I think that says it all.

Class 5
Saturday, March 29th • Cooking Grains
Grains are the staple food of most cultures around the world. In this class you will be introduced to a variety of grains and basic cooking techniques.

Class 6
Saturday, April 5th • Cooking Sea Vegetables
Don't be scared. Sea vegetables are delicious when you know how to properly prepare them. I cannot tout their benefits enough. Sea vegetables are a great source of many minerals, vitamins and protein. But they do much more for you. Their alkalinizing and detoxifying qualities can't be beat. Once you try them you will love them.

Registration at least two weeks prior to class is required to hold your place in class. However, the earlier the better. Class size is kept small to be able to give personalized attention to the students.

To register, call or email Marilyn at 610-853-2052 or the.nourishingwell@verizon.net.

A meal will be served during each class.

Prices for Normal Classes:

Individual Class Price: $75
Two Classes: $142
Three or More: $68 per class
To receive class discounts, payment must be received in advance.
Week of class: $85

Prices for Introductory 6-Part Series:

There are six classes in this series.
Series Price Ý$408
Individual Classes: $75

Send payment to:

The Nourishing Well
505 Darby Road
Havertown, PA 19083

Payment must be received two weeks prior to class.