cdemo.jpgATA's registered dietitian presents cooking classes while discussing nutritional facts and myths. The cooking sessions will be based on participants' interests and needs are available à la carte.  They can be a demonstration or a hands-on experience if requested in advance.  We will introduce delicious, fresh and wholesome foods.  The focus will be on showing how to buy and prepare those foods, especially the ones not too familiar to most.  Tasting of samples will follow each session. Guests who stay over three nights receive a complimentary copy of our Healthful Living Cookbook

 

Rosa J. Donohue, MS, RD, CND is a Registered Dietitian and nutrition consultant. She obtained the Master of Science degree in Nutrition and Public Health from Columbia University in New York City and completed post-graduate courses in endocrinology and gastroenterology at the Medical School in Sao Paulo, Brazil. Born, studied and worked in Peru and also lived and worked in Brazil and Switzerland. For the past 15 years, her experience has been in community health and nutrition. Her areas of special interest include nutrition and wellness, the immune system, cooking, and growing vegetables as well as culinary and medicinal herbs.

 

  

 

Jill L. Corey MA, RD is a Registered Dietitian, she obtained her Bachelor of Science degree in dietetics at the University of Vermont.  Jill completed her dietetic internship at Ball State University in Muncie, Indiana where she also obtained her Master of Arts degree in dietetics.  Jill is currently employed as a clinical dietitian at Rutalnd Medical Center.   Her areas of interest are weight management and diabetes care.  Jill is a native Vermonter, having grown up in Rutland. 

 

 

 

Examples of some cooking demonstrations may include

 

 

Grains: Learn why they are called "food of the Gods" by many?  Whole grains are not just nutritious but also delicious.  Learn how to cook and season a wide variety of grains from all over the world including quinoa, the oldest grain.

 

Quinoa confetti salad 

Bulgur stuffed tomatoes

Mexican brown rice  

Tempeh delights

Buckwheat pancakes

Whole-wheat crepes

 

 

 

Legumes:   There are hundreds of varieties of legumes and they are an excellent source of good protein and fiber without having to worry about cholesterol and fat.  Come experiment what you can do with legumes.

 

Rainbow Bean salad

Multi-Bean Chili

Edamame appetizers

Hummus 

French Lentil salad 

Black bean or black-eye pea salsa

 

 

 

Fruits:   Eating fruits as part of a balanced diet can reduce the risk of many diseases including heart disease, obesity, diabetes and even cancers. There may be over 2000 types of fruits in the world and yet we only consume about 10% of them. Learn about their health benefits and ways to prepare and eat different types of fruits in salads, sauces, shakes, smoothies and salsas.

 

Kiwi

pineapple

berries

papaya

mango

pomegranate

 

 

 

Vegetables:   There is an endless number of different vegetables around the world. As with fruits, we consume only a fraction of them. You could eat a different vegetable each day of a year and still continue eating a different one every day for years after. Add some color and variety to your diet, try new vegetables for flavor and for fun.

 

Eggplant caviar

Spinach or Broccoli quiche

Spring rolls with cilantro and peanut sauce

Portabella steak with balsamic reduction

Spaghetti squash with fresh tomato-basil sauce

Sautéed Swiss Chard or Kale with garlic and walnuts

Roasted root vegetable salad or wrap (parsnips, turnip, sweet potato, carrot, rutabaga & beets)

Bean sprouts, snow peas, red cabbage, tofu & mushrooms in tamari/ginger/garlic sauce

Gingered carrots with chives

California rolls

Zucchini or pepper stuffed with lemon-thyme couscous

Butternut or pumpkin soup

 

 

 

Meat substitutes:  With so many vegetables, legumes and grains, you can easily skip the meat sometimes.  Try some of these recipes, they are all vegetarian:

 

BBQ tofu or TVP Chili

Portabella steak

Marinated Tofu or Tempeh with Vegetables

TVP stuffing for cabbage, zucchinis or peppers

Spinach-mushroom Balls

TVP "meatloaf" or "meatballs"

Tempeh kebobs

Vegetable lasagna

 

 

Proteins:  They are the foundation of health, needed to build, maintain and repair muscle, skin, hair, also needed for connective tissues, enzymes and hormones.   Proteins are found mainly in animal foods but also in grains and legumes.   Try the recipes listed under meat substitutes, grains and legumes, or experiment with some of these:

 

Chicken breast with lemon and thyme sauce

Pork Scaloppini with apples

Turkey-spinach rolls

Nut crusted salmon

Salmon loaf or cakes with dill or mustard sauce

Grilled fish fillets with Teriyaki or lemon-herb sauce

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Desserts:  There is always room for some dessert, especially when they are delicious and healthful too.  Try some of these recipes:

 

Apple Brownie

Poached Pears

Carrot Cake

Fruit cups with Berry Sauce

Fruit & Nut Crepes

Tofu Cheesecake

Oatmeal cookies

Energy Bars

Fruit Kebobs with Chocolate sauce

Apple crisp

 

 

NUTRITION CONSULTS

Examples of some nutrition consults may include:

 

Chocolate:

Presents a brief and interesting overview of where chocolate comes from, what the plant looks like, how it grows, how it becomes the chocolate we all know and love.  Not all chocolates are made equal, the different types of chocolates are explained.  Some are rich in antioxidants and have several health benefits, others have no antioxidants, and many are rich in fat and sugar and can be a health hazard.  Learn the difference in this lecture.

 

Weight Loss:

Topics covered include: 

How did I get to this weight?

Barriers to losing weight.

Tips for losing weight without pain.

Body Mass Index (BMI), what is it and what's my BMI?

Food intake and exercise, calories in and calories out

Food shopping, food preparation

Eating out

Fast Foods, Slow Foods, Snacks

Party Foods and Drinks

 

What's on your plate?

What we put on our plates is almost as important as how much we put on our plates.  This lecture will address the quality of the foods, their nutritional value, their caloric value and will show how to easily practice portion control.  Larger portions and more calorie-dense foods are needed if you need to gain weight or maintain normal weight when doing high-intensity exercise, like athletes do.  Smaller portions and lower-calorie foods are best for losing weight.  Also learn about balancing food intake and exercise, calories in and calories out.

 

What's in your refrigerator?

Have you ever made a list of what is in your refrigerator, kitchen cabinets or pantry?  If you want to improve fitness, stay healthy and control your weight, start here.  Go on a "virtual" food shopping trip.  Learn about reading food labels, understanding the list of ingredients, do comparison shopping, get the best nutrients without sacrificing flavor, avoid wasting food, save time and money, compare brands, checking for expiration dates, when to buy fresh, frozen, dry or canned foods, shopping in supermarkets, corner stores, health food store, farmers' markets, etc.

 

Recipe makeovers:

Are your recipes too "rich", high in fats, or sodium, or too "heavy" ??  This lecture will  help you keep your favorite recipes, make them healthier with a few changes by cutting back on fats, sodium and starches without sacrificing flavor.  Many easy tips on recipe makeovers will be presented.  Bring your own recipes or discuss your favorite dishes and go back with healthier versions of them.

 

Quick meals and snacks:

Always on the run?  No time for elaborate cooking?  Get some practical suggestions on how to prepare healthy, easy and quick meals and snacks to eat at home or to take to work.   If you don't have time or inclination to prepare all your meals and snacks, you will also learn about what healthy snacks and prepared foods you can buy at local stores and markets and not go overboard with extra calories.

 

Good fats, bad fats, what's the difference?

Saturated fats, trans, fats, unsaturated fats, monounsaturated fats... not all fats are created equal for sure.  Yes, some fats are good and essential, and some are not so good.  Learn to identify the different types of fats, where they come from, how they are "hidden" in many foods that don't even look or feel or taste fatty, how much fat is OK, and learn about substituting the not so good fats with the good ones and keep a healthy heart.


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