GUIDE for Workshop#2 Registered Participants- Oct. 16 2:00PM

Arrive EARLY 1:30-1:55PM in Zoom Waiting Room >> veganville.tv/icare-zoom-oct16 << so we can start at 2:00PM SHARP.

RECAP of Workshop#1:  Many Participants joined after 2:00PM.  A frigid air conditioner caused temporary voice loss for  Chef Estela.  Then Workshop Went Extremely Well.  Due to popular demand Chef Estela continued Q&A well past 3:30.  Everyone enjoyed the extra time!

How to MAKE UP or REVIEW Workshop#1:
1- Watch RECORDED YouTube Video >> veganville.tv/icare-workshop1-oct9 <<
2-Review GUIDE scroll to bottom of this page>>

Let’s Prepare for Workshop#2, Saturday, Oct. 16:

?Have your Heavenly-Eating.PDF eBook?
If not search your spam folders, your .PDF was emailed several times last week. Still can’t find it? Let us know.

?Activate membership in Chef Estela’s FB@Beyond Heavenly Eating Club?
1-Join A.S.A.P. >> Beyond Heavenly Eating Club <<
2- Each week post your photos of Workshop Recipes you make

Be ON TIME for Saturday Workshops!
1:30-1:55PM Zoom Waiting Room is open >> http://veganville.tv/icare-zoom-oct16 <<

Invite the general public to FREE Livestreams on YouTube
>> veganville.tv/icare-YT-livestream <<
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From Chef Estela, your Plant-Based Instructor

1. 1. Keep your Heavenly-Eating.PDF eBook handy and experiment freely with Recipes and Tips
   2. Best ingredients are Organic. Non-GMO is Good.  Bulk Prices at Costco and BJ’s.
   3. Good Selections at Whole Foods Market, Publix, Health Food Stores.
   4. Practice and study to achieve positive changes in your kitchen, pantry and household.
   6. Allow your taste buds, body chemistry and bad eating habits to improve.
   7. Be active in our Facebook Club  <<Beyond Heavenly Eating Club >>
   8. Seek more inspiration and information from plant-based Doctors, Nutritionists, Chefs and Coaches.
   9. Contact me> chef.estela@earthsavemiami.org | 786.231.4949
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From Stu Edelman, Your Zoom Host

1. Zoom Links are Confidential – For Registered Participants Only!
2. YouTube Livestream Links are for Public Access!
3. Set up your zoom microphone and speakers in advance – here’s a helpful tool
>> https://zoom.us/test?zcid=1636 <<
4. Let’s Start On Time – enter 1:30-1:55PM iCare Waiting Room
5. Setup a comfortable Zoom space with healthy snacks, beverage, notebook, cook-along supplies, etc.
6. DISCLAIMER: Information or opinions in iCare Zoom Healthy Living Workshops, by Chef Estela or Host Stu Edelman, are for educational
purposes, and not necessarily those of VeganVille TV producers or sponsors. I agree that my medical decisions about nutrition, diagnosis,
disease and treatment should rely on medical doctors, registered dieticians and licensed healthcare professionals.
7. SAVE this shortcut to future Zoom Workshops and Livestreams CALENDAR-PERMALINK>> earthsavemiami.org/events << 
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Chef Estela’s FOOD DEMO, Oct. 16

Breakfast- CAROB MILKSHAKE, pg. 29
Lunch- RAINBOW SALAD, pg. 65 and TAHINI DRESSING, pg. 44 and DEVILED EGGS, pg. 33
Dinner- GREEN SMOOTHIE SOUP, see Workshop#1 and FESTIVE POLENTA, pg. 74 with BAKED TEMPEH

BAKED TEMPEH RECIPE – Yield: 4- 5 Servings

Ingredients
1 8oz. package ‘Original’ or ‘3 grain’ Flavor Tempeh– organic – non-GMO – in frozen section, Whole Foods
½ cup red onion, diced
½ bunch parsley, chopped

Marinade – Use a measuring cup to mix the liquids and the spices
4 oz coconut aminos
6 oz purified water
¼ tsp each: fennel seeds, Italian seasoning, or 24 sprinkle herbs & spices, unrefined sea salt or dulse flakes/granules

Directions
1. Thaw out tempeh.  Place in a loaf/rectangular Pyrex container.
2. Pour the mixed liquids and spices over it.
3. Marinate 4 – 6 hours or overnight. Taste. You can add 1 more oz of coconut amino if needed
4. Bake 20 or 25 minutes at 375*F.
5. Serve 1 or two pieces per person.
Note: Tempeh is a plant-based protein – organic, cultured/fermented soybeans.

Dessert- MACA CHIA PUDDING, pg. 81
Supply organic maca root powder and raw carob powder
>> www.glaserorganicfarms.com | 305.238.7747 <<

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Supplements, Vitamin Shoppe

1. B12 Drops – Nature’s life or My kind- Garden of life
2. Raw Enzymes for men and women – Garden of Life
3. Turmeric Vegetable Capsules – Plant- non-GMO verified
vStore> vStore E3 Live, Blue Green Algae Products
4. supplier organic maca root powder and raw carob powder
>> www.glaserorganicfarms.com | 305.238.7747 <<
Blue Green Algae: E3 Live – Brain Health : E3 Live Brain On

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Resources and Materials

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MAKE UP GUIDE WORKSHOP #1

Shopping List & Recipes for Oct. 9

Breakfast (from Heavenly Eating e-book pg. 30)
CHIA BLUEBERRY PORRIDGE – Buy Organic berries, fruits and greens:
• oat milk, almond or organic soymilk -2 cartons ( 32 oz each ) unsweetened Whole Food or 1 gallon spring or filtered water
•  blueberries – 1 frozen bag organic or wild Natures touch – non-gmo verified( 5 Ib) – BJ’s or Costco – or 3 small bags 3 oz each – Whole Foods
• 1 bag ( 2 or 3 Ib) organic chia seeds – BJ’s or Costco
• Stevia Sweetener (2 oz)- Sweet Leaf Sweet drops -Vanilla Crème Flavored Optional) – Whole Foods
•Ball Mason Wide Mouth glass jars 2 large 24 oz or 2 small 12 oz jars – or buy them by the case of 12 – or any recycled glass jars – ACE Hardware Store

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Lunch (from Heavenly Eating e-book pg.25 )
GREEN SMOOTHIE/ SOUP
• 1 gallon spring or filtered water
• 2 red or green apples or 2 ripe bananas – for sweet smoothie – Optional
• 1 bag or bulk ( 8oz) red or golden flax seeds whole foods– Coffee grinder or dry blender to grind 2 Tbsp flaxseed
• 1 bunch celery – 9 cucumbers or 1 small bag – Prefer organic or house grown or non-gmo verified – Whole Foods or BJ’s
For recipe: 3 celery stalks cut in small pieces – 1 small cucumber peeled
• 1 bag or case( 1/2/1 Ib ) organic baby leafy greens or super greens (blend of spinach, chard, green lettuce no red, kale & arugala or any other baby greens
• Store in small mason jars
• Make a lukewarm soup for dinner by adding a salad . Warm in medium – low.

• OPTIONAL : Blue Green Algae: E3 Live – Brain Health : E3 Live Brain On
vStore Link …………..

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SUPER GREEN SALAD (from Heavenly Eating e-book p. 67)
• 3 cups baby greens ( use from the bag or case bought for green smoothie)
• 1 large or 2 small tomatoes
• 1 red onion
• 1 head of garlic
• 1 bunch of parsley
• 1 bottle organic Italian seasoning or veggie seasoning

SUNFLOWER SEED DRESSING (from Heavenly Eating e-book p. 43)
Soak seeds for 4 to 6 hs-Then drain.
• 24 oz sunflower seeds bulk or 3 bags of 8 oz – For dressing ( 3 Tbsp & Pate 2 cups – Whole Foods
• 1 jar sunflower seed butter – Whole Foods
• 1 small bottle of unrefined sea salt: celtic or Himalayan sea salt
• 1 small container dulse granules ( sea vegetable) – Salt alternative
Alternative Dressing : Organic Sauerkraut – Naturally fermented – 365 Whole
Foods

SUNFLOWER SEED PATE (from Heavenly Eating e-book p. 52)
• 2 cups sunflower seeds, soaked and drained
• 1 organic white onion
• 2 lemon or lime juice

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DINNER (from Heavenly Eating e-book p.76)
PORTABELLA MUSHROOM STEAKS W/ QUINOA & CHICKPEAS
• 1 – 12 oz large sliced portabella mushroom or baby bella
• 1 organic red onion
• 1 /2 bunch of parsley
MARINADE
• 10 oz bottle low sodium tamari sauce or 16 oz coconut amino
• Spices: Buy – 1 bottle of organic fennel seeds & thyme, Italian seasoning or veggie seasoning.
For Recipe: marinate mushrooms for 4 hs or overnight.

Quinoa – buy 1 bag – Organic Chickpeas in water -1 can or a case of 12 Costco
COOKED QUINOA & CHICKPEAS – Yield : 6 – 8 servings
1. Rinse 2 cups of quinoa in a colander
2. Boil 5 cups of water in high – Turn heat to medium
3. Add quinoa, ¼ tsp turmeric powder , celtic , Himalayan sea salt or dulse granules for salt alternative,
½ tsp thyme or organic no salt seasoning or veggie seasoning
4. Cook for 20’ . Adjust seasonings to your taste
5. Place in a glass pyrex container and mix with chickpeas

BEVERAGES (from Heavenly Eating e-book p. 17 – 23)
No Caffeine, alcohol, sodas/carbonated drinks chocolate has caffeine – Replace with carob or mezquite
Buy caffeine acid free herbal coffees – Teecino & herbal teas – Mushroom coffees and teas – Four Sigmatic – Ultimate Shrooms – Live Ultimate – Contact Paola Herrera 305 -924 -8179
1. Upon Arising: 2 or 3 cups lukewarm filtered or spring water with 1/8 tsp ginger powder
2. Drink ½ cup of water before lunch and dinner
3. Drink water after 2 hs of main meals
4. Do not eat after 7:00 pm – Follow plan p. 102

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KITCHEN ESSENTIALS
• Separate cutting board, sponges and knives for fruits, leafy greens and vegetables or any other plant-based food
• 2 measuring cups – 8 and 16 oz
• 1 set measuring spoons
• Spring or filtered water to wash vegetables with white vinegar or baking soda- no aluminum

KITCHEN EQUIPMENT
1. Blender for smoothies- Magic Bullet – Recommend a high-Power Blender: Vitamix
2. Food Processor – Cuisinart
3. Instant Pot & Air Fryer

iCare About Earth Lifestyle Workshops are presented by Prof/Chef Estela with  funding from Catalyst Miami and support from EarthSaveMiami.Org and VeganVille.TV to Build A Climate Resilient Community.

 

~Prof/Chef Estela WindWalker,  co-founder Ukupacha Earth Literacy Center, Beyond Heavenly Eating Club and EarthSavePOD Espanol; eCornell Plant-Based Nutrition Certificate; Certified Live Food Chef; author Heavenly Eating – 70 LiveFood Gluten-Free Whole Food Plant-Based Recipes for People and Planet

Estela ‘WindWalker’ Delgado, M.S.
Chef, Educator, Author, Pres. Ukupacha Earth Literacy Center
vegtastic.co/chef-estela | vegtastic.co/new-beyond
vegtastic.co/ukupacha-eng | vegtastic.co/ukupacha-span
facebook.com/groups/EarthSavePODEspanol

GALLERY

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