Register online or atour customer service desk

www.thebigcarrot.ca

Spring 2016

$70.00+ hst

TERMS & CONDITIONS We reserve the right to cancel or postpone classes with full reimbursement if class does not fill to minimum. Cancellations within ten days prior to the start of a class will result in a $35.00 administration fee. No refunds will be issued 24 hrs prior to class start time. There are no make up classes for missed classes, however all recipes will be available. Classes arenon-transferable. The Big Carrot is not responsible for any injury, loss or damage to persons or property during the class. Closed toe shoes are a requirement. Students are required to tie back loose or long hair. Minors ages 16-18yrs require parental consent. Please notify us upon registration of any existing food allergies so we can try our best to accommodate your needs. We do not provide anut-free environment.

Single Evening Classeson Mondays (7:00pm - 9:00pm)These classes specialize in specific dietary needs prepared by some of the best-qualified instructors in Toronto.

HOW TO RESERVE A SPOT You can register online at www.shop.thebigcarrot.ca or by calling our customer service desk 416-466-2129.

Get Inspired, Get Healthy

Learn from Certified Nutritionists and Industry Experts

Great Gift IdeaTESTIMONIALS"The cooking classes at the Carrot are fun, informative and empowering! I learned so much from the knowledgeable instructor and feel ready to tackle new cooking adventures in my own kitchen."~Megan~

348 Danforth Ave, Toronto ONM4K 1N8, 416-466-2129

FERMENTED AND FABULOUS DRINKSKathrin Brunner - April 4, 2016 Discover the benefits of fermented foods and the best ways to add them to your diet. Learn how to Ferment Kombucha, Water Kefir and Ginger Beer. These drinks will support digestive, immune and mental health. We'll sample both raw Kefir and Kefir Lemonade and try the fizziest Ginger Beer.

» 2 full hours of hands-on instruction in the Big Carrot kitchen » Understand the brewing process and how to double ferment » Take home recipes, an instruction booklet and your very ownScoby – the perfect DIY kit!

» Q & A with a fermenting expert!

EVERY DAY VEGANJesse Lane Lee - April 11, 2016When switching to a vegan diet it can be difficult to find easy recipes that still taste delicious. Learn how to make delicious protein packed vegan dishes using whole food ingredients. You will make Carrot Molasses Muffins, Strawberry Chia Jam, Falafel Hummus Collard Wraps, Veggie Grain Bowl and Cherry Macaroons.

» 2 full hours of hands-on instruction in the Big Carrot kitchen » A package of delicious vegan recipes » A guide to proper food combining for complete protein » Learn time saving cooking techniques » Q & A with a certified nutrition expert

VEGAN INDIAN FOR ENTERTAININGRicha Gupta - April 18, 2016Learn how to prepare a plant based menu for those special occasions when you have time to cook a delicious elaborate meal. Recipes include Aloo Chaat (roasted potatoes tossed in cilantro chutney), Kachumber (chopped salad), Tofu palak Masala, Gobhi Makahani (cauliflower with gravy) and Jeera rice.

» 2 full hours of hands-on instruction in the Big Carrot kitchen » A recipe booklet and the culinary confidence to wow yourfriends and family!

» Q & A with an Indian cuisine expert

ANTI-INFLAMMATORY 2.0Andria Barrett - April 25, 2016So, you’ve mastered The Anti-Inflammatory Diet and now you’re ready for Anti-Inflammatory 2.0. This class picks up where we left off. You’ll learn about the connection between anti-inflammatory foods, hormones, premature aging and disease.

» 2 full hours of hands-on instruction in the Big Carrot kitchen » A package of recipes from Julie Daniluk » Loads of info from Julie’s second book including food charts » A discount on Julie’s books for all class members! » Q & A with a certified nutrition expert

SPRING DETOXKate McMurray - May 2, 2016Considering a detox but don’t know where to start? Learn how toprepare something unique to your needs and lifestyle. Recipes include nutrient packed juices, smoothies and ‘clean’ meals that are appropriate for pre and post cleanse or as an addition to your daily diet. On themenu: Pho Noodle Bowl, Avocado Salad with Carrot Miso Dressing,Power Snacks, Super Green Juice, Smoothie and a Digestive Tonic.

» Design your detox safely and with confidence » Prep yourself for pre and post detox » Learn sustainable detoxifying recipes you can use all year round » Discover superstar detox ingredients » Learn how to compliment your detox outside of the kitchen

GLUTEN, DAIRY + SUGAR FREE MADE EASYKate McMurray - May 9, 2016 Eliminating gluten, dairy and sugar shouldn’t mean you have to sacrifice your family’s favourites! Get creative in the kitchen with nutritionist Kate McMurray and whip up Roasted Beet Hummus, Colourful Collard Wraps, Vegan Mac & Cheese, Coconutty Granola and a party worthy Lemony Almond Cake. Navigate your busy week and your weekend entertaining with ease. No allergens, loads of flavour!

» 2 full hours of hands-on instruction in the Big Carrot kitchen » A package of gluten + dairy + refined sugar free recipes » Helpful substitution strategies » “Free From” product recommendations » Q & A with a certified nutritionist and gluten + dairy free expert

DIY EDIBLE BODY CAREKathrin Brunner - May 16, 2016 Learn how to make your own body butter, deodorant, toothpaste and lip balms. These products are easy to make, cost less than store-bought, make fantastic gifts and they're made with all-natural ingredients that are safe (and you can pronounce!).

» 2 full hours of hands-on instruction in the Big Carrot kitchen » Learn how to care for your skin and the benefits of natural bodycare ingredients

» Customize your products so they work best for you » Take home samples of all the products as well as a recipe booklet

*Expanded descriptions of each class available on ourwebsite and online store

FOR MORE INFORMATION

MEET THE INSTRUCTORS VEGETARIAN COOKING CLASSES

Andria BarrettAndria Barrett CNP, PTS is a Culinary Nutritionist and Personal Trainer specializing in diabetes and fat loss and she’s the daughter of a diabetic. A graduate and instructor at The Institute of Holistic Nutrition, Andria is on a crusade to teach people how to prevent

Type 2 Diabetes. She believes that food should be "Nutritious & Delicious" and is

devoted to teaching her clients about the power of food.

Richa GuptaRicha Gupta is the Founder of GOOD

FOOD FOR GOOD, a Toronto based social food enterprise that makes fresh spreads and sauces with whole, organic and fresh ingredients. She believes today’s packaged food has forced us to compromise quality for convenience and

aspires to bridge that gap with high quality convenient food. She also aspires to bridge

the gap between consumption and giving by feeding a hungry child with each purchase.

Alex ComrieAlex Comrie’s combined background in Hospitality Management & Holistic Nutrition has resulted in a health-focused foodie on a mission to grow our city’s "natural food" scene. Alex believes that nutritious food has the ability to nourish our body, mind, and spirit, and can even

feel like an indulgence at times.

Kate McMurrayKate McMurray, CNP is a Holistic Nutritionist and girl on a mission to get you back in the kitchen! She believes a clean pantry, a little culinary flare, and a sense of humour can inspire a happy and healthy life. Kate is passionate about finding realistic solutions to meet your dietary needs, instill culinary

confidence and ensure that you love your food. Kate consults at The Big Carrot and

offers workshops, consultations, lectures and cooking classes throughout the city.

Jesse Lane LeeJesse Lane Lee, BSC, CNP is a cheerful Holistic Nutritionist, motivating speaker, cookbook author and wellness writer. She is the founder of Jesse Lane Wellness where she helps people adopt fun and effective habits that make them feel amazing and bursting with energy. Jesse Lane loves to play in the

kitchen and create holistically delicious recipes. She believes that eating healthy

whole foods can be easy, fun and most of all delicious.

Kathrin BrunnerKathrin Brunner, RYT, CNP is a Toronto-

based Nutritionist and Yoga/Pilates Teacher. She is the owner of For the Love of Body and the co-creator of several lines of natural body care products. Kathrin teaches a popular series of DIY workshops, from Fermentation to

Soap-Making. She is the clinic nutritionist at Octopus Garden Holistic Yoga Centre,

a faculty member at the Institute of Holistic Nutrition, and teaches yoga classes at several

locations in Toronto.

Rachel MacKayRachel MacKay, CNP is a Holistic Nutritionist and yoga instructor. After working in the corporate world for years she decided to ditch her desk and follow her passion for health and wellness. Rachel believes that the first step to improving your health is to get messy in the kitchen and start experimenting with

whole foods. She has learned in her healing journey that health is about finding balance

and supporting your mind, body and spirit.

ANTI INFLAMMATORY DIETKate McMurray - February 1, 2016Uncover the magic behind Julie Daniluk's best seller Meals that Heal Inflammation. Do you or someone you love suffer from arthritis, irritable bowel syndrome, chronic pain or other inflammatory conditions? This is the class for you!

» 2 full hours of hands-on instruction in the Big Carrot kitchen » Package of gluten, dairy and cane sugar-free recipes forimmune system recovery

» Info directly from Julie’s book including helpful food charts » A discount on Julie’s books for all class members!

HEALTHY SWEET TREATSJesse Lane Lee - February 8, 2016Learn how to make five delicious, guilt-free desserts from Jesse Lane's cookbook Healthy Dairy Free Desserts including Raw BlackForest Brownies, Carob Cake with Fudge Icing, Lemon OatmealCookies, Strawberry Rhubarb Crisp and Carob Hazelnut Bark. All of these recipes are dairy free and gluten-free and 3 are vegan.

» 2 full hours of hands-on instruction in the Big Carrot kitchen » A package of easy, healthy and delicious recipes » Tips on baking with substitutes and using alternative sweeteners » Q & A with a certified nutrition expert

CAJUN / CREOLE CUISINEAndria Barrett - February 22, 2016 Who says vegetarian food is boring? In this class, you’ll be introduced to foods, ingredients and spices that will make you sing. We’re talkin’: Southern Greens, Creme Brule, Creole Jambalaya, Blackened Tempeh and a few more recipes that will have you licking your fingers and grinning from ear to ear. Join nutritionist Andria Barrett on a trip down south and discover what makes Cajun food so good!

» 2 full hours of hands-on instruction in the Big Carrot kitchen » A package of mouth watering recipes » Q & A with a certified Holistic Nutritionist

NOURISHED 9 TO 5Rachel MacKay - February 29, 2016 Get ready to spice up your workday meals with inspiration on how to create quick, healthy and delicious foods to fuel your busy life. Recipes include Baked Egg Cups, Zucchini Hummus, Salad in a jar, Vegan Cream of Broccoli Soup, Gluten Free Veggie Rice Wraps and No-bake Granola Bars. Bring back the brown bag lunch and nourish yourself from 9 to 5.

» 2 full hours of hands-on instruction in the Big Carrot kitchen » A package of quick and healthy recipes for your workday » Meal prep tips and ideas for a healthy work week » Healthier tupperware choices, plus a free jar! » Q & A with a certified holistic nutritionist

WEEKNIGHT VEGAN INDIAN COOKINGRicha Gupta - March 7, 2016 Add Indian cuisine into your everyday with simple plant based recipes. See how quick and easy Indian cooking can be! Learn to make these flavour packed vegan meals in under 30 minutes: Dal Tadka (lentil soup), Veg Puloa (vegetable fried rice with chickpeas), Palak Chana (spinach and chickpeas stewed to perfection), Aloo Gobhi (cauliflower and potato stir fry) and of course the much loved Naan bread.

» 2 full hours of hands-on instruction in the Big Carrot kitchen » A package of Indian inspired vegan recipes » Q & A with an Indian cuisine expert » Delicious leftovers to take home!

RUNNING WILD IN THE KITCHENAlex Comrie - March 21, 2016Flex your cooking muscles this spring with sport enthusiast and lover of all things delicious, Alex Comrie, Holistic Nutritionist at The Big Carrot. Learn how to prepare the best pre & post workout dishes, including Vegan Bacon, Overnight Oats, Cacao Energy Balls,Grain-Free Quiche, “Eye of The Tiger” Smoothie, Antioxidant Salad, Lentil Bolognese, and a Super Sushi Roll.

» 2 full hours of hands-on instruction in the Big Carrot kitchen » Body Type & Metabolism Chart » Tips for Fueling Efficiently » Chance to win a GoodLife Fitness Prize!

*Expanded descriptions of each class available on ourwebsite and online store