This program is being offered virtually through Zoom. In order to participate and receive the Zoom link, register by clicking the RSVP button above or by emailing programs@smithcenter.org

with Chef Kara Garrett

Join Chef Kara for an informative and interactive hour where she will prepare 2 side dishes & 1 dessert to use in your upcoming Thanksgiving meal.
Chef Kara will demonstrate helpful cooking tips & techniques for these easy recipes to expand your culinary expertise.
Stay tuned for the menu items!

This is an interactive class and you are welcome to simply watch for new ideas or to choose which of the items you would like to prepare along with Chef Kara.

Suggested Donation: $15


About Chef Kara Garrett

Kara Garrett Cancer Support Program Coordinator

Kara is a health-supportive chef based in Washington, DC. Following her breast cancer diagnosis in 2013, she embraced the challenge of finding a balance between her foodie lifestyle and eating well with cancer. She has adopted a flexible diet plan that focuses on plant-based, sustainable whole foods, but does not restrict indulgences of things she loves. She is passionate about working with others to encourage healthier food choices that energize the body and the soul.

Kara graduated in August 2017 from the Chef Training Program at Natural Gourmet Institute in NYC and spent one month as the sous chef at The Ananda Ashram Yoga Society of New York in Monroe, NY. She is currently enrolled in the Developing Healthy Communities: Nutrition, Behavior, and Physical Activity graduate program at Tufts University Friedman School of Nutrition Science and Policy.

This program is being offered virtually through Zoom. In order to participate and receive the Zoom link, register by clicking the RSVP button above or by emailing programs@smithcenter.org

with Chef Cathryn Pethick

Soothe Seasonal Change with a Harvest Feast! An Ayurvedic Approach to Autumn:

Balancing Vata: As summer’s heat and humidity fade, Vata’s transition arises with autumn; it’s qualities of cool, dry, windy, rough, mobile and subtle begin to rule the days. The air is so clear, leaves swirl, their colors rich and mellow.
Our autumn menu balances this season of Vata dosha with the richness of sweet roots, vivid late season leafy greens, earthy lentils, and sweet, astringent tree fruits. Rich soups, stews and warming spices soothe our senses, encourage us to pause and savor the tastes, scents and sights of beautiful autumn. What looks, smells and tastes like autumn to you? Roasting squashes, apples, plums; rich lentil soups; the perfume of pumpkin bread just out of the oven, redolent with cinnamon, cardamom, ginger…Join the Feast! Recipes will be shared, and we will look in depth at our best practices for soothing this transition into Vata-dominant season.
Suggested donation: $15

About Cathryn Pethick

Chef Cathryn Pethick

Cathryn Pethick, AA, AYS, C-IAYT is a certified yoga therapist and teacher, Ayurveda specialist, and professional chef- whole foods cooking and nutrition instructor. She shares those skills with private clients through her own Well-Being, founded in 2012, and is on staff with Maryland University of Integrative Health’s Masters in Nutrition degree program. At Smith Center, Cathryn teaches cooking and nutrition classes, gentle yoga, and contributes to Smith Center’s wonderful  integrative cancer support retreats as chef and yoga therapist. She has decades of experience in diverse culinary settings, practicing/teaching yoga from a therapeutic perspective, meditation, and the study of Ayurveda, diverse spiritual  and philosophical traditions, and Oriental healing/martial arts. Cathryn shares the intention of nourishing well-being for us individually and as a collective with yoga, meditation and food-as-medicine, by cultivating the healing power of balance, optimal nutrition that supports our vitality, and compassionate presence that nurtures us all.

This program is being offered virtually through Zoom. In order to participate and receive the Zoom link, register by clicking the RSVP button above or by emailing programs@smithcenter.org

with Chef Kara Garrett

Join Chef Kara for an informative and interactive hour where she will bring beautiful fall produce into your kitchen.
As the temperature cools off, our bodies crave warm, nourishing foods and we still have access to a bounty of wonderful produce growing in the region. Soups & stews are perfect make-ahead meals to sustain you for the week or to freeze for quick, healthy meals with minimal planning.
Chef Kara will share her favorite one-pot, easy-to-prepare meals packed full of cancer-fighting nutrition. She will demonstrate helpful cooking tips & techniques for these easy recipes to expand your culinary expertise.
Menu items will include Italian Mushroom Barley Soup, Moroccan Chickpea & Sweet Potato Stew and a bonus quick & easy sweet treat! 

 

This is an interactive class and you are welcome to simply watch for new ideas or to choose which of the items you would like to prepare along with Chef Kara.


Shopping List

Menu Items:

Dark Chocolate Tofu Mousse

Fall Mushroom & Barley Soup

Moroccan Sweet Potato & Chickpea Stew


About Chef Kara Garrett

Kara Garrett Cancer Support Program Coordinator

Kara is a health-supportive chef based in Washington, DC. Following her breast cancer diagnosis in 2013, she embraced the challenge of finding a balance between her foodie lifestyle and eating well with cancer. She has adopted a flexible diet plan that focuses on plant-based, sustainable whole foods, but does not restrict indulgences of things she loves. She is passionate about working with others to encourage healthier food choices that energize the body and the soul.

Kara graduated in August 2017 from the Chef Training Program at Natural Gourmet Institute in NYC and spent one month as the sous chef at The Ananda Ashram Yoga Society of New York in Monroe, NY. She is currently enrolled in the Developing Healthy Communities: Nutrition, Behavior, and Physical Activity graduate program at Tufts University Friedman School of Nutrition Science and Policy.

This program is being offered virtually through Zoom. In order to participate and receive the Zoom link, register by clicking the RSVP button above or by emailing carla@smithcenter.org.

You will receive the Zoom information no later than the morning of your program.

Cooking with Soy

Join Chef Kara for an informative and interactive hour where we discuss all things soy. Soybeans are packed with nutrients that are highly beneficial when used as a plant-based complete protein.

 

Chef Kara will share the most recent studies and guidance regarding the use of soy products as part of a cancer-fighting diet to promote health. You will learn how soybeans are transformed into delicious culinary ingredients such as soy milk, tofu, tempeh, miso and shoyu (soy sauce).

 

Chef Kara will demonstrate helpful cooking tips & techniques for these products and share her favorite easy recipes to introduce and expand the use of delicious soy products in your kitchen.

Suggested Donation: $15


About Kara Garrett

Kara Garrett

Kara is a health-supportive chef based in Washington, DC. Following her breast cancer diagnosis in 2013, she embraced the challenge of finding a balance between her foodie lifestyle and eating well with cancer. She has adopted a flexible diet plan that focuses on plant-based, sustainable whole foods, but does not restrict indulgences of things she loves. She is passionate about working with others to encourage healthier food choices that energize the body and the soul.

Kara graduated in August 2017 from the Chef Training Program at Natural Gourmet Institute in NYC and spent one month as the sous chef at The Ananda Ashram Yoga Society of New York in Monroe, NY. She is currently enrolled in the Developing Healthy Communities: Nutrition, Behavior, and Physical Activity graduate program at Tufts University Friedman School of Nutrition Science and Policy.

This program is being offered virtually through Zoom. In order to participate and receive the Zoom link, register by clicking the RSVP button above or by emailing carla@smithcenter.org.

You will receive the Zoom information no later than the morning of your program.

Vegan Meal Planning

Start out the new year on a healthy note! Join Chef Kara to learn tips that will make your weekly meal planning easier to incorporate delicious vegan dishes.

 

We will discuss how to ensure you are getting enough protein from plant-based meals. Furthermore, we will learn how to reduce our time in the kitchen with simple make-ahead and easy-to-reheat meals.

 

Chef Kara will provide tools to assist with the following:

  • planning your weekly meals,
  • writing your grocery lists,
  • and prepping your meals in advance.

In addition, you will leave the class with new recipes and a grocery list for four meals that are customizable for diet restrictions, portion sizes, and flavor preferences.

 

Menu

  • Vegetable Pot Pie
  • Tuscan Kale Stew
  • Mexi-Cali Quinoa Bowl
  • Smoky Sweet Potato Cakes with Corn Salad

Shopping List: 
  • Sweet Potatoes (4 large)
  • Corn (3 ears fresh or 1 10-oz bag frozen)
  • Carrots (3 large)
  • Kale (2 bunches or 1 bag pre-chopped)
  • Avocado (2)
  • Yellow onion (1 large)
  • Grape or cherry tomatoes (1 pint)
  • Scallions (2 bunches)
  • Red Bell Pepper (2 medium)
  • Garlic (6 cloves)
  • Parsley (1 bunch)
  • Cilantro (1 bunch)
  • Limes (2)
  • Diced tomatoes (1 28-oz can, fire-roasted preferred)
  • White Beans (1 cup dry, or 2 15-oz cans)
  • Quinoa (white or red, 2 cups dry)
  • Raw cashews (1/2 cup, can use pumpkin seeds if nut-free)
  • Vegetable stock (4 cups)
  • Frozen Puff Pastry (or 1 cup all purpose flour and 1/4 cup coconut oil for homemade pie crust)
Pantry Items: 
  • Extra Virgin Olive Oil
  • Sea Salt
  • Black Pepper
  • Italian Seasoning (or any combination of dried oregano, rosemary, thyme, basil)
  • Smoked Paprika
Materials Needed: 
  • Large baking sheet
  • Parchment paper 
  • Large rimmed sauté pan with lid
  • Small saucepan
  • Dutch oven or large soup pot 
  • Baking dish or 4 ramekins for pot pie
  • Blender or Vitamix
  • Small skillet 
  • Cutting board & knife
  • Mixing bowls
  • Measuring cups & spoons

Suggested Donation: $15


About Kara Garrett

Kara Garrett

Kara is a health-supportive chef based in Washington, DC. Following her breast cancer diagnosis in 2013, she embraced the challenge of finding a balance between her foodie lifestyle and eating well with cancer. She has adopted a flexible diet plan that focuses on plant-based, sustainable whole foods, but does not restrict indulgences of things she loves. She is passionate about working with others to encourage healthier food choices that energize the body and the soul.

Kara graduated in August 2017 from the Chef Training Program at Natural Gourmet Institute in NYC and spent one month as the sous chef at The Ananda Ashram Yoga Society of New York in Monroe, NY. She is currently enrolled in the Developing Healthy Communities: Nutrition, Behavior, and Physical Activity graduate program at Tufts University Friedman School of Nutrition Science and Policy.

This program is being offered virtually through Zoom. In order to participate and receive the Zoom link, you must register here or by emailing carla@smithcenter.org

with Chef Kara Garrett

Join Chef Kara for a fun morning of virtual cooking where she will demonstrate and guide you through making a delicious sweet soup that’s packed full of vitamins. Together we will make a ginger-infused cantaloupe soup with a crunchy quinoa nut topping. The soup highlights the beautiful fruit coming into season and the protein-packed topping also makes an excellent snack or granola substitute.

 

Chef Kara will guide you step-by-step in preparing this simple meal and answer any questions you have on ingredients or cooking techniques. Most importantly, we will join together to enjoy our brunch and discuss our kitchen challenges and successes.

 

This is an interactive class and you are welcome to simply watch for new ideas or to choose which of the items you would like to prepare along with Chef Kara.


Menu Items:

  • Ginger-Spiced Cantaloupe Soup
  • Crunchy Quinoa-Nut Topping

Note: Both recipes are easy to adjust to as many or as few servings as needed. See recipes for quantity adjustments. If you plan to cook-along, please have all ingredients and supplies out and ready to use before joining the class. Contact Chef Kara prior to class for any questions regarding ingredient or equipment substitutions.


Ginger-Spiced Cantaloupe Soup Ingredients:

  • cantaloupe
  • 1 inch piece fresh ginger root
  • 1 lemon
  • Fresh basil or mint leaves
  • Plain yogurt (sub coconut milk for vegan)
  • Honey or agave (optional)

Crunchy Quinoa-Nut Topping Ingredients:

  • 1 cup quinoa
  • Unrefined coconut oil (other oils work here but the coconut flavor is delicious here)
  • Maple syrup, honey or agave
  • 1/2 cup nuts (any nut works here – hazelnuts, almonds or brazil nuts are especially tasty)
  • Salt
  • Cardamom pods (optional)

Kitchen Supplies:

  • Blender or food processor
  • Cutting board & knife
  • Measuring cups & measuring spoons
  • Small baking sheet
  • Heavy bottomed pot (such as a cast iron skillet or dutch oven, something that holds heat evenly)

About Chef Kara Garrett

Kara Garrett Cancer Support Program Coordinator

Kara is a health-supportive chef based in Washington, DC. Following her breast cancer diagnosis in 2013, she embraced the challenge of finding a balance between her foodie lifestyle and eating well with cancer. She has adopted a flexible diet plan that focuses on plant-based, sustainable whole foods, but does not restrict indulgences of things she loves. She is passionate about working with others to encourage healthier food choices that energize the body and the soul.

Kara graduated in August 2017 from the Chef Training Program at Natural Gourmet Institute in NYC and spent one month as the sous chef at The Ananda Ashram Yoga Society of New York in Monroe, NY. She is currently enrolled in the Developing Healthy Communities: Nutrition, Behavior, and Physical Activity graduate program at Tufts University Friedman School of Nutrition Science and Policy.

This program is being offered virtually through Zoom. In order to participate and receive the Zoom link, you must register here or by emailing carla@smithcenter.org

with Chef Kara Garrett

Chef Kara’s Tofu Scramble

Join Chef Kara for a fun morning of virtual cooking where she will demonstrate and guide you through cooking a plant-based, protein-packed brunch to start your day. We will make a vegan tofu scramble that can be customized to include any of your favorite veggies on hand. We will also prepare a chocolate-almond mug cake that is healthy and easy to prepare – you can even cook it in the microwave if you don’t want to heat up the oven!

Chef Kara will share tips on incorporating more plant-based proteins into your daily meals and answer any questions you have on ingredients or cooking techniques. Most importantly, we will join together to enjoy our brunch and discuss our kitchen challenges and successes.

This is an interactive class and you are welcome to simply watch for new ideas, or to choose which of the items you would like to prepare along with Chef Kara.


Menu Items:

  • Veggie Loaded Tofu Scramble
  • 15-minute Chocolate-Almond Cake

Note: The tofu scramble recipe will prepare 4 servings and the cake will be one serving. Recipes are easy to adapt to any serving size.

Note: Please have all ingredients and supplies out and ready to use before joining the class. Contact Chef Kara prior to class for any questions regarding ingredient or equipment substitutions.


Tofu Scramble Ingredients:

  • 1 block extra firm tofu
  • Onion
  • Garlic cloves
  • Smoked Paprika
  • Turmeric powder
  • Black pepper
  • Nutritional yeast (optional, but adds “eggy” flavor and vitamin B12)
  • Milk of choice
  • 2-3 vegetables of choice (Chef Kara will be using red bell pepper, broccoli, and
  • cherry tomatoes)
  • Optional serving choices: avocado, toast, tortilla, scallions, hot sauce

Chocolate Mug Cake Ingredients:

  • Almond Flour (or 1/3 cup almonds or pecans, ground in food processor/blender)
  • Cocoa powder
  • Maple syrup
  • Salt
  • Baking Powder
  • Milk of choice
  • Vanilla Extract
  • Optional garnish: chocolate chips, coconut flakes or chopped nuts

Kitchen supplies:

  • Cutting board and knife
  • Sauté pan
  • Wooden spoon or spatula
  • 2 mixing bowls
  • Measuring cup
  • Measuring spoons
  • Whisk
  • Ramekin or coffee mug (if using microwave)

About Chef Kara Garrett

Kara Garrett Cancer Support Program Coordinator

Kara is a health-supportive chef based in Washington, DC. Following her breast cancer diagnosis in 2013, she embraced the challenge of finding a balance between her foodie lifestyle and eating well with cancer. She has adopted a flexible diet plan that focuses on plant-based, sustainable whole foods, but does not restrict indulgences of things she loves. She is passionate about working with others to encourage healthier food choices that energize the body and the soul.

Kara graduated in August 2017 from the Chef Training Program at Natural Gourmet Institute in NYC and spent one month as the sous chef at The Ananda Ashram Yoga Society of New York in Monroe, NY. She is currently enrolled in the Developing Healthy Communities: Nutrition, Behavior, and Physical Activity graduate program at Tufts University Friedman School of Nutrition Science and Policy.

This program is being offered virtually through Zoom. In order to participate and receive the Zoom link, you must register here or by emailing carla@smithcenter.org

with Chef Kara Garrett

Rosemary Orange Scones

Chef Kara is delighted to return and kick off 2021 with you! She will lead us in making vegan Rosemary-Orange Scones together while sharing some baking tips to make your baked goods healthier. You are welcome to watch & learn if you prefer not to bake along. Scones are quick and easy to make and are delicious with many flavor profiles, savory and sweet.

Please arrive at class with all ingredients and supplies out and ready to use. Feel free to contact us if you have any questions about substitutions or equipment needed.


Shopping List: 

  • Whole wheat pastry flour (can use all purpose flour or gluten-free APF)
  • Baking Powder
  • Ground Cinnamon
  • Salt
  • Fresh Rosemary (or thyme/oregano/any herb on hand)
  • 1 orange
  • 1 lemon
  • 1/2 cup dried fruit (currants, raisins, cranberries, apricots)
  • Milk of choice (oat or almond work well)
  • Maple syrup (or honey)
  • Coconut oil (butter can be used for non-vegan)

Supplies Needed: 

  • 2 mixing bowls
  • Small ramekin or bowl that will fit in fridge
  • Measuring cups
  • Measuring spoons
  • Microplane/zester
  • Mesh strainer (optional but helpful)
  • Whisk
  • Pastry cutter or 2 forks
  • Spatula or wooden spoon
  • Baking sheet
  • Parchment paper (optional but makes cleanup easier)
  • Cookie cutters (optional)

Suggested Donation: $10


About Chef Kara Garrett

 

Kara is a health-supportive chef based in Washington, DC. Following her breast cancer diagnosis in 2013, she embraced the challenge of finding a balance between her foodie lifestyle and eating well with cancer. She has adopted a flexible diet plan that focuses on plant-based, sustainable whole foods, but does not restrict indulgences of things she loves. She is passionate about working with others to encourage healthier food choices that energize the body and the soul.

Kara graduated in August 2017 from the Chef Training Program at Natural Gourmet Institute in NYC and spent one month as the sous chef at The Ananda Ashram Yoga Society of New York in Monroe, NY. She is currently enrolled in the Developing Healthy Communities: Nutrition, Behavior, and Physical Activity graduate program at Tufts University Friedman School of Nutrition Science and Policy.