WEEKLY GUIDE to iCare Workshops for Registered Participants

RECAP of Workshop#2:
Apologies to those who found the Zoom Waiting Room CLOSED
from 1:30 – 2:00PM due to tech problems.
Participants who zoomed in after 2:00PM enjoyed iCare  PowerPoint
presentation, plus 7 Chef Estela recipes in Food Demo.

Don’t miss Workshop#3  on Oct. 23rd – ARRIVE EARLY 1:30-1:55PM
>> veganville.tv/icare-zoom-oct23 << so we can start again at 2:00PM SHARP.

Want to MAKE UP or REVIEW Workshop#1 or #2?
1- Watch RECORDED YouTube Videos  >> veganville.tv/iCare-YouTube <<
2-Review GUIDE at bottom of this page>>

GUIDE for Zoom Workshop#3

Read your Heavenly Eating recipe book, Dirty 12 Clean 15, and Heavenly vBible!
RESOURCES Downloads>> https://veganville.tv/iCare-Resources <<

Activate your 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 photo of Recipe you made

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From Prof/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.  Costco and BJ’s have Bulk Prices
   3. Good Selections at Whole Foods Market, Publix, Health Food Stores…
   4. Practice achieves positive changes in your kitchen, pantry and household.
   6. Allow taste buds, body chemistry and bad eating habits to gradually improve.
   7. Be active in our Facebook Club  <<Beyond Heavenly Eating Club >>
   8. Learn more from online or published plant-based Doctors, Nutritionists, Chefs and Coaches.
   9. Contact me anytime> chef.estela@earthsavemiami.org | 786.231.4949
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From Stu Edelman, Your Zoom Host

1. ZOOM Links are Confidential to Registered Participants – Do Not Share
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.  NEW: Library of RESOURCES and Materials for Zoom Participants
>> veganville.tv/iCare-Resources <<
5. Let’s Start On Time – enter 1:30-1:55PM iCare Waiting Room

6. Ready your 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 nonprofit, educational uses and not necessarily those of CatalystMiami, or VeganVille.TV. Viewers agree that decisions about nutrition and medical diagnosis and treatment should rely on medical doctors, registered dieticians and healthcare professionals.
7. GUIDES are updated weekly>> Weekly iCare GUIDES <<

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GUIDE to WORKSHOP3 FOOD DEMO
BREAKFAST– Sweet And Savory Oat Porridge
(not in Heavenly Eating eBook)

Yield   1- 2 servings

Ingredients
1 cup rolled oats
1 cup filtered water
¼ cup fresh or frozen berries
1 tsp cinnamon
½ tsp vanilla
¼ tsp pumpkin pie spice
½ tsp green stevia or 5 to 10 stevia drops (optional)

DIRECTIONS for overnight method
Place oats, water, berries and spices In a 16 oz glass jar and shake well
Leave in the fridge overnight
Eat cold, or warm it up the next day.

NOTES to Modify for Cooked Sweet Oats
Boil 1 cup water – Turn heat to medium low – Add ½ cup of oats. Cook until tender. Then add   1 or 2 Tbs of molasses, cinnamon,
vanilla or any other sweet spices.  Add berries or fruits of your choice.
                                                                                                           
Modify for Cooked Savory Oats
Follow above directions. Use savory spices of your choice (Italian, rosemary, parsley, organic no salt seasoning) -¼ tsp unrefined sea salt
or dulse flakes –  1 Tbsp dulse and/or ¼ cup  diced zucchini or yellow crookneck

LUNCH- Purple  Cabbage Salad (p.70)
– Pumpkin Seed Pate (  p.54) -Cabbage Rejuvelac &  Beet Kvass  (fermented probiotic drinks)-  Raw Sauerkraut
Order from Laura Sutton c/o Blue Horizons Farm  –  786-510-1587 – email: babahini@

DINNER- Whole food plant-based Buddha bowl

Salad: Super Green Salad (p.67)  

Whole grain: Cooked Buckwheat (gluten free)
Instructions: Boil 4 cups water. Then add 2 cups buckwheat. When done, add 1 Tbsp Italian seasoning – ¼ tsp   unrefined sea salt or dulse granules/flakes.
Yield: 3 -4 servings

Legumes: organic yellow split peas
Boil 3 cups water. Turn heat to medium-low.Then add 2 cups soaked– Drain if there is any remaining water.  Add ¼ tsp turmeric, unrefined sea salt, cumin. Yield: 3-4 servings

Root Vegetables/Tubers
Instructions: Dice 2 cups  yams or turnips. Use a glass Pyrex container, add ¼ cup water – no oil. Bake root vegetables at 375 for 15 ‘ to 20’ minutes  Yield :  3- 4  servings

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

Recommended Supplements
B12 Drops – Nature’s life or My kind- Garden of life
Raw Enzymes for men and women – Garden of Life
Turmeric Vegetable Capsules – Plant- non-GMO verified
vStore> vStore E3 Live, Blue Green Algae Products
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
vstore-vclass.com/E3Live

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NEW: Library of RESOURCES and Materials
for Zoom Participants
>> veganville.tv/iCare-Resources <<

Heavenly Eating and Lifestyle Choices are good for Animals-People-Planet!

VeganVille.TV offers Humane-Holistic-Healthy content to educate and inspire!

EarthSaviors on earthsavemiami.org transform SADville into EarthsaveD

iCare Zoom Workshops by Prof/Chef Estela are sponsored by Catalyst Miami,
VeganVille.TV and EarthSaveMiami.Org

~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