FEBRUARY — Heart Health Month

Turn up the Beat: A Heart Healthy Cooking Class

February is American Heart Month!  A whole month dedicated to celebrating the muscle that is your heart and bringing awareness to the importance of cardiovascular health.  And for good reason, because your heart is truly an amazing part of your body, and it deserves the best care possible. Let’s celebrate your amazing heart all month long and join Chef Tina as she creates these delicious, heart healthy meals so you can find joy in the kitchen and keep your heart healthy and strong.

NEW 2023 Menus!

Menu #1:

• Flounder Stuffed with Shrimp and Crab
• Sweet and Savory Crepes
• Espresso Fudge Brownies

Menu #2:

• Sweet Potato Turkey Chili
• Salad Wraps (Basil Avocado Shrimp, Chicken Salad, or Tuna Salad)
• Blueberry & Cream Cheese Hand Pies

Lunch (Choose 3):

• Easy Paleo Chili
• Chicken Fajita Cauliflower Rice Bowl
• Sweet Potato Chili
• Garlicky Greek Chicken

Vegetarian Menu:

• Heart-healthy Banana Pancakes
• Butternut Squash & Herb Infused Risotto
• Chocolate Banana Mousse

Classic Menu

Menu #1

• Fabulous Flounder Stuffed with Shrimp and Veggies
• Zucchini Noodles al Aglio Oglio
• Chocolate Berry Pudding

Menu #2

• Roasted Salmon with Asparagus
• Beet Hummus with Crunch Lettuce Boats and Almonds
• Paleo Beet Brownies

Menu #3

• Shrimp Scampi with Zoodles
• Roasted Beets & Brussel Sprouts with Walnuts
• Raw Chocolate Raspberry Kisses

• Contact Us
• Book a 60 Min Cooking Class
• Book a 30 Min Cooking Class

MARCH — National Nutrition Month

Personalize Your Plate

March is National Nutrition Month and is celebrated each year to encourage people to make informed food choices and establish physical activity habits all year long. This year’s theme is Personalize Your Plate.  There is no one-size-fits-all approach to nutrition and health. We are all unique with different bodies, goals, backgrounds and especially tastes!  

NEW 2023 Menus!

Menu #1: The Green Menu

• Green Eggs & Ham Muffins
• Green Chicken Salad with Avocado & Tomatillo
• Green Pancakes with Macerated Blueberries

Menu #2: The Irish Menu

• Slow Simmered Pork & Root Veggie Stew (Coddle)
• Smashed Potatoes & Greens (Colcannon)
• Irish Cream Mocha Pudding

Vegetarian Menu:

• Irish Tempeh Stew
• Zucchini Ribbon & Avocado Salad
• Drink Your Greens Smoothie

Classic Menu

Menu #1

• Arugula, Strawberry Salad with Meyer Lemon Vinaigrette
• Chicken Salad with Grapes and Walnuts
• No Bake, Chocolate Peanut Butter, Healthy Cookies

Menu #2

• Italian Avocado Tuna Salad
• Simple Tossed Salad with Tina’s Special Italian Dressing
• Raspberry Mango Breakfast Cobbler 

Menu #3

• Quick Rotisserie Chicken Soup Recipe
• Paleo Biscuits
• Yogurt and Fruit Parfait

Menu #4 – The Ultimate St. Patrick’s Day Menu

• Arugula Salad with Almonds and Orange Slices
• Paleo Irish Stew 
• Shamrock Shake

• Contact Us
• Book a 60 Min Cooking Class
• Book a 30 Min Cooking Class

APRIL — Stress Awareness Month

Tension Taming Table:  A cooking class to calm your nerves and help you sail away stress.

Stress is a normal part of our lives. Chronic stress, however, can take a serious toll on our physical and emotional health, increasing the risk of conditions like heart disease and depression. There are a variety of lifestyle changes you can make to help manage your stress & anxiety like exercising and eating nutritious foods. Interestingly, certain foods may have stress-relieving qualities due to their brain-boosting properties.  Eating a diet high in vegetables, fruit, healthy fats and lean protein can be very helpful.  Join Tina to cook a few stress-relieving entrees that can help calm your nerves.

NEW 2023 Menus!

Menu #1: Bento Box Bonanza (choose 3)

• Zucchini Noodle Caprese & Baked Chicken
• Tuna Salad Sandwich & Melon Salad
• Greek Salad & Hard Boiled Eggs
• Charcuterie Bistro Box

Menu #2: Sheet Pan Dinners (choose 3)

• Roasted Salmon with Asparagus
• Almond Chicken with Rainbow Vegetables
• Tempeh & Eggplant with Harissa
• Italian Sausage & Peppers
• Pork Loin with Brussel Sprouts & Apples
• Fruit Crisp

Vegetarian Menu: Vegetarian Sheet Pan Dinners (choose 3)

• Irish Tempeh Stew
• Italian Roasted Veggies & Kale
• Sheet Pan Eggplant Parmesan
• Tempeh & Eggplant with Harissa
• Sheet Pan Ratatouille
• Very Lemon Blueberry Cake

Classic Menu

Menu #1 Meal choices: (choose 2 main courses and an optional dessert)

• Spring Chicken Salad
• Sweet Potato Egg Boat
• Strawberry Avocado Spinach Salad with Honey Mustard Vinaigrette 
• Almond Joy Bars

Menu #2

• Mediterranean Egg Bites (Instant pot)
• Simple Roast Turkey Breast
• Chocolate Easter Eggs

Menu #3 – Earth Day

• Hardy & Healthy Minestrone
• Green Veggie Bowls
• Chocolate Mint Pudding (looks like little potted plants)

• Contact Us
• Book a 60 Min Cooking Class
• Book a 30 Min Cooking Class

JANUARY – National Weight Loss Awareness Month

Boosting Brilliant Brain Health in the Kitchen

Nurturing your brain through nutrition is fundamental to healthy living through your golden years, and key to remembering your phone number!

The foods that we eat have a big impact on the structure and health of our brains.  Highly processed foods can damage the brain so avoiding them is crucial.  Eating brain-boosting foods can support brain function both short and long-term.  

Brains consume 20 percent of our calories as it is an energy-intensive organ.  The brain needs optimum fuel to maintain focus and concentration. Certain nutrients, such as Omega-3 fatty acids, help build and repair brain cells: Antioxidants (from fresh vegetables, fruits, nuts, seeds, good fats) reduce cellular stress and inflammation which are linked to neurodegenerative disorders.

In this dynamic cooking class Tina will prepare for you three dishes that are optimal to boost your brilliant brain health.

NEW 2023 Menus!

Menu #1: Cinco de Mayo

• Fish Taco Bowl with Mango Salsa
• Guacamole
• Coconut-Lime Cauliflower Rice
• Red Cabbage Slaw
• Strawberry Margarita

Menu #2: Asian & Pacific American Heritage Month

• Crockpot Kalua Pulled Pork from Hawaii
• Vietnamese Chicken Salad with Rice Noodles
• Chinese Scallion Pancakes

Vegetarian Menu:

• Sweet Potato Noodle Pad Thai
• Red Thai Vegetable Curry
• Nutty Maple Chai Blondies

Classic Menu

Menu #1

• Crispy Salmon Filet 
• Zoodles in a Lemon Balsamic Dressing
• Outrageously Delicious Chocolate Pudding

Menu #2

• Lemon Dijon Tuna Burgers with Olive Tapenade 
• Tempting Kale and Arugula Salad with Paleo Buns
• Crunch Berry Parfait

Menu #3

• Sizzling Salmon with Sautéed Greens
• Roasted Broccoli and Pumpkin Seeds
• Dark Chocolate Orange Slices

• Contact Us
• Book a 60 Min Cooking Class
• Book a 30 Min Cooking Class

JUNE — Professional Wellness Month

Marvelous Midday Meals in Minutes

Let’s celebrate Professional Wellness Month, a month to focus on healthy work-life balance and lifestyle with making marvelous meals in minutes.  Eating big meals in the middle of the day can make you feel like a slug.  Did someone say 3 PM naptime?   In this dynamic cooking class discover how to make colorful and nutritious meals that take minutes to prepare especially once you nail down the meal prep part.   Meals include a mix of fresh produce, yummy fats and lean protein to satisfy your belly and fuel your afternoon.

New 2023 Menus

Menu #1: Scrumptious Salads Galore (choose 3)

• Steak & Cucumber Salad
• Pad Thai Salad with Chicken
• Chicken Strawberry Spinach Salad
• Antipasto Salad with Homemade Italian Dressing
• Virgin Watermelon Mint Margarita

Menu #2: Pride Month Menu

• Rainbow Chicken Dinner
• One-Pot Rainbow Zoodle Pasta Salad
• Cake Batter Pie with Rainbow Sprinkles

Vegetarian Menu: Super Salads & Pasta (choose 3)

• Broccoli Apple Walnut Salad
• Strawberry Apple Avocado Salad
• Breakfast Salad
• Vegan Pad Thai Salad
• Zucchini & Mushroom Veggie Pasta
• Honeydew Cucumber & Mint Soda

Classic Menu

Menu #1

• Salads in a Jar
• Soups in a Jar
• Powerhouse Parfait (yes, in a jar)

Menu #2

• Italian Vegetable Frittata
• Mediterranean Tuna Antipasto Salad
• Pineapple Protein Chia Pudding

Menu #3

• Chicken & Fruit Salad
• Egg Salad Plate
• Freezer Chocolate Bites

• Contact Us
• Book a 60 Min Cooking Class
• Book a 30 Min Cooking Class

JULY — Independence Day

Summer Hydration Made Fun

What is life’s most essential liquid?  Well, it’s water of course!  We all know that we have to drink it and that it is essential to every cell in our bodies giving us life.  Why is it that most of us don’t drink enough of it?  Did you know that by the time you feel thirsty, you’re already dehydrated? What better way to hydrate during the summer months than with smoothies, fresh fruit drinks and summer soups?  

NEW 2023 Menus!

Menu #1: Kebabs

• Grilled Chicken & Veggie Kebabs with Garlic Sauce
• Steak & Veggie Kebabs
• Chipotle-Lime Marinated Pork Kebabs
• Chimichurri Grilled Shrimp Kebabs
• Watermelon Lemonade Mocktail

Menu #2: To the BBQ (choose 3)

• Stove Top BBQ Pork
• Summer BBQ Chicken Salad with Pesto Raspberry Dressing
• Fish & Veggie Foil Packets
• Crispy Baked Sweet Potato Fries with BBQ Sauce
• Peachy Iced Tea

Vegetarian Menu: (choose 3)

• Grilled Vegetable Kebabs with Mixed Herb Marinade
• Middle Eastern Tempeh Shish Kebabs
• Grilled Eggplant Tahini Satay Kebabs
• Grilled Cauliflower Steaks with Cashew Cream
• Watermelon & Strawberry Slushie

Classic Menu

Choose one of the classes below or choose one dish from each class. Summer Hydration Made Fun:

• Savory Carrot Ginger Granita
• Coconut Water and Fruit Ice Cubes
• Watermelon Slushy
• Sunshine Elixir
• Hydrate Me Green Juice
• Chai Tea Latte

Sensational Smoothies Made Fun: Choose 3 to 4 smoothies:

• Piná Colada
• Chocolate Decadence
• Strawberry Sunrise
• Honolulu Heaven
• Caribbean Crush
• Chocolate Frappuccino

Simply Filling Summer Soups:

• Green Tomato Gazpacho with Grilled Shrimp
• Summer Vegetable Soup (Instant Pot)
• Zucchini Basil Summer Soup

Summer Salads and Dressings:Salads are simple. Throw a bunch of greens in a bowl, add some lean protein (eggs, chicken, tuna) add crunchy vegetables that you like, and top, top with a delicious homemade dressing. Make up double batches.  They are that good! Choose 3 to 5 dressings.

• Tina’s Homemade Italian Dressing
• Fresh Strawberry Dressing
• Sesame Tamari Vinaigrette
• Tangy Green Goddess Dressing
• Roasted Tomato Vinaigrette
• Sweet Mustard Vinaigrette
• Magic Green Sauce
• Grilled Peach or Mango Avocado Salsa

• Contact Us
• Book a 60 Min Cooking Class
• Book a 30 Min Cooking Class

AUGUST — Celebrate the Outdoors Month

Pack a Healthy Picnic

August is full of sunshine, picnics, pool parties, and trips to the beach.  Eating healthy can be delicious when you are having fun outdoors.  Why not pack some healthy picnic foods to share with the family?  In this dynamic cooking class, discover how to pack a healthy picnic basket full of easy and delicious snack foods that will make you the talk of the next summer get together.

NEW 2023 Menus!

Menu #1:

• Grilled Fajita Steak Salad with Avocado Cilantro Dressing
• Pecan-Crusted Honey Mustard Salmon
• Coffee Chip Ice Cream

Menu #2: Salmon Bowl

• Caribbean Baked Salmon Bowl with Coconut Avocado Sauce
• Plantain Noodles
• Roasted Cauliflower
• Coconut Sugar Caramelized Plantains

Vegetarian Menu: (choose 3)

• Harissa Portobello Mushroom Tacos
• Cauliflower Rice Tabbouleh
• Summer Slaw with Tahini Dressing
• Key Lime Pie
• Strawberry Lemon Basil Sorbet

Classic Menu

Choose one class or combine recipes from each. Cookout Dishes to share:choose 3:

• 10-Minute Cauliflower Summer Salad
• Coleslaw with Homemade Mayonnaise
• Zucchini Coleslaw
• Zesty Red Cabbage Coleslaw with Mojo Criollo Dressing
• Crunchy Kale Salad
• Broccoli Coleslaw
• Crudité
• Colorful Fruit Salad
• Strawberry Avocado Spinach Salad with Honey Mustard Dressing

Sunshine Snacks to Fill Your Picnic Basket:  Choose 4 to 5:

• Sweet Potato Tortillas
• Roasted Pumpkin Seeds
• Apple Peanut Butter Sandwiches
• Creamy Avocado Hummus and Veggie Sticks
• Chicken Pecan Nuggets
• Grilled Cauliflower Avocado Sandwiches
• Cornbread Jerky Muffins
• Almond Butter Banana Bites
• Banana Split Kebabs
• Cinnamon Apple Fries
• Blueberry Freezer Bites
• Chicken Herb Bites
• Bacon-Loaded Cauliflower Bites
• Buffalo Cauliflower bites
• “Cheesy” Paleo Tortillas
• “Cheesy” Kale Chips
• Easy Carrot (or Sweet Potato) Fries

• Contact Us
• Book a 60 Min Cooking Class
• Book a 30 Min Cooking Class

SEPTEMBER — Healthy Aging Month

Age-Less, Play-More

We need to take care of our skin in the game of anti-aging and the way to do that is to pack our meals with vibrant foods loaded with collagen, antioxidants, healthy fats, vitamins, minerals and water.  When we do, our bodies will show its appreciation through our skin, our largest organ.   Since we wear our skin on the outside it tends to show internal trouble with wrinkles, dry skin, spots and more. Lotions and masks can only do so much. Age-less and play-more from the inside out. And remember to eat your fruits and veggies – the easiest way to glow. Learn 10 of the best foods to nourish your body for a glow that comes from within: Papaya, blueberry, watercress, red bell peppers, broccoli, spinach, nuts, avocado, sweet potatoes and pomegranate seeds.

NEW 2023 Menus!

Menu #1: Hispanic Heritage Month

• Crispy Mexican Pulled Pork
• Colombian Cheese Bread
• Chocolate Flan Cake

Menu #2: Skillet Recipes (choose 3)

• Creamy Tuscan Chicken Skillet
• Lemon Dill Salmon Skillet
• Italian Chicken Cacciatore
• Pork Chops and Apples Skillet
• Pork Chops and Apples Skillet

Vegetarian Menu: Skillet Recipes (choose 3)

• Kale Pesto Pasta
• Creamy Gingery Carrot & Sweet Potato Soup
• Banana Chocolate Pie

Classic Menu

Menu #1

• Baby Spinach, Avocado and Walnut Salad with Pomegranate Seeds
• Sweet Potato Toast
• Blueberry Flurry

Menu #2

• Roasted Red Pepper Chicken with Almonds
• Broccoli Slaw
• Blueberry Crumble Bars

Menu #3

• Yellow Squash Soup
• Ratatouille with Cashew Cream
• Blueberry Cobbler with Whipped Coconut Cream

• Contact Us
• Book a 60 Min Cooking Class
• Book a 30 Min Cooking Class

OCTOBER — Breast Cancer Awareness Month

Reduce your risk of breast cancer through nutrition

What you eat can have an impact on the way the body works, including the development of cancers.  Where some foods have cancer-fighting properties, others have cancer-promoting properties. Keep the focus on nutrient-dense foods which may help reduce the risk of developing (or experiencing a recurrence of) estrogen-positive breast cancer.

Research has shown that eating a variety of certain foods may help reduce the risk of breast cancer and improve your overall health.

In this cooking demonstration, discover which foods are powerhouses to fueling a healing and healthy body and which to avoid.

NEW 2023 Menus!

Menu #1:

• Tex-Mex Turkey Skillet
• Zucchini Fritters
• Almond Butter Cups

Menu #2:

• Chicken Enchilada Soup
• Loaded Cauliflower Bake
• Banana Bread Energy Balls

Vegetarian Menu: The Apple Menu

• Apple Pancakes
• Cheese & Apple Grilled Cheese
• Apple-Feta Green Salad

Classic Menu

Menu #1

• Cancer-Fighting Soup
• Cruciferous Crunch Salad with Lemon Tahini Dressing
• Warm Golden Milk

Menu #2

• Sautéed Flounder and Wilted Greens
• Cauliflower Risotto 
• Grilled Apricots and Ginger Yogurt

Menu #3

• Spaghetti Squash Tacos 
• Broccoli Sunflower Salad
• Warm Chocolate Fantasy Cake for One

Menu #4    (Fun Halloween Options)

• Chocolate Covered Apples
• Pumpkin Delight Cookies
• Pumpkin Pie Truffles
• Halloween Mandarin Chocolate Cups

• Contact Us
• Book a 60 Min Cooking Class
• Book a 30 Min Cooking Class

NOVEMBER — World Diabetes Day and National Gratitude Month

Discover Delicious Eating with Diabetes

More than one in four Americans has either pre-diabetes or the full-blown Type 2 diabetes!  This disease mostly affects older folks, but these days even children are being diagnosed with Type 2 diabetes. Great news! Type 2 diabetes is preventable and can be reversed if you are willing to make some simple, inexpensive lifestyle adjustments that will restore your life. In this cooking demonstration Tina will show you how it all starts in your kitchen by preparing some simple diabetic friendly meals that your entire family will enjoy.   All of the meals in Tina’s cookbook are diabetic-friendly. Feel free to choose 1 – 3 dishes from the eBook or choose from the menu options below.

NEW 2023 Menus!

Menu #1: The Turkey Menu

• Creamy Leftover Turkey Soup Recipe
• Spicy Chipotle Butternut Squash Turkey Chili
• Carrot Cake Cupcakes

Menu #2: The Non-Turkey Menu

• Lemon Chicken Skillet
• Chicken & Zucchini Noodle Curry
• Sweet Potato Buffalo Chicken Casserole

Vegetarian Menu:

• Roasted Squash with Seeds & Greens
• Potato Leek Soup
• Pumpkin Chocolate Bread

Classic Menu

Menu #1

• Butternut Squash Stuffing
• Mashed Cauliflower
• Pumpkin Pudding

Menu #2

• Tantalizing Turkey Soup
• Oven Roasted Veggies
• Sweet Potato Pie

Menu #3

• Turkey and Stuffing Meatloaf
• Healthy Green Bean Casserole
• Apple Pie Cups

Menu #4 (Eat This, Not That – Thanksgiving Style)This class is designed to educate about healthy recipes for the holidays.  Tina will make a few of the recipes during the class and have others either already prepared or have the ingredients to chat about why one is healthier than the other.

• Mashed Cauliflower vs Mashed Potatoes
• Oven Roasted Veggies vs Canned Veggies
• Butternut Squash Stuffing vs Bread Stuffing
• Blueberry Cobbler with Whipped Coconut Cream
• Healthy Green Bean Casserole vs Green Bean casserole with canned mushroom soup

Menu #5

• Garlic Steak & Mushroom w/Lemon Zucchini Noodles
• Fennel & Blood Orange Salad
• Pear Cranberry Crisp

• Contact Us
• Book a 60 Min Cooking Class
• Book a 30 Min Cooking Class

DECEMBER — Joyful Eating Month

Unstuff Your Holidays

The holidays are such a fun time to make merry and maybe even eat too much. Healthy eating during the holidays is necessary to keep stress levels down and energy levels up. Food is abundant and we lean towards making rich traditional dishes that may not be easy on our bodies, especially when we eat too much of the yummy food!  Why not try the same traditional dishes with a healthy twist?   Join Tina in her kitchen as she shows you how to make healthy and delicious holiday foods for you and your family to enjoy.

NEW 2023 Menus!

Menu #1:

• Sloppy Joes
• BLT Tomato Bites
• Chocolate Christmas Bark

Menu #2:

• Crowd Pleasing Breakfast Casserole
• Prosciutto Wrapped Asparagus Bundles
• Pumpkin Whoopie Pie

Vegetarian Menu:

• Italian Vegetable Lentil Soup
• Butternut Squash & Brown Rice Casserole
• Ginger Snap Cookies

Classic Menu

Choose 2 – 3 recipes from the Unstuff Your Holidays eBook or from the menu options below: Menu #1

• Turkey Salad with Cranberries
• Turkey Butternut Squash Soup
• Gingersnap Cookies or whoopie pies

Menu #2

• Roast Turkey Breast
• Sensational Sweet Potato Casserole or Green Bean Casserole
• Raspberry Thumbprint Cookies 

Menu #3

• Twice-Baked Butternut Squash Casserole with Pecan Crunch
• Prosciutto-Wrapped Green Bean Bundles
• Cranberry Cheesecake

Menu #4 – Holiday Healthy Happy Hour & Dance Party !

• Mocktails
• Appetizers
• Dancing
• Games/Contests

• Contact Us
• Book a 60 Min Cooking Class
• Book a 30 Min Cooking Class