“Even if you made the worst 1st meal of your life, give yourself pat on the back and look at the positive side, you have finally decided to cook and take charge of your health.”
As a plant-based food educator, I often hear people complain that we don’t have time to cook, we don’t know how to cook, we don’t like cooking, and so on.Imagine that you are a good cook and you shall be! I honestly think everyone can cook you just have to try. You have to go in the kitchen and make it happen. Don’t be afraid to make a mess or cook something which is uneatable… this is a good start!
Join cooking classes
Get Coached!
Ask for one-on-one consultations and cooking classes if you are interested in improving your overall health. Customized instruction can include designing budget-friendly and healthy meal plans, kitchen tips for efficient food preparation and a more productive grocery shopping experience.
Explore recipes!
Food for Life with Sapna
Food for Life is a collaborative effort of physicians, researchers, and nutritionists who have joined together to educate the public about the benefits of a healthful diet for improved health and disease prevention. Based in Washington, D.C., Food for Life is a program of the Physicians Committee for Responsible Medicine. View ‘Food for Life’ Classes
Recent Happenings
Green Smoothie Class
Together we made some nutritious fruits smoothies with dark leafy greens.
Pancake and Waffle Class
In this class we learn to make some wholesome pancakes with strawberry sauce.
Healthy Snacking Class
Kids enjoyed making fruit and nut snack. In this class we also made salad wraps.
Recipes
Toasted Brown Basmati Rice
Ingredients for 4 servings 1 cup brown basmati rice 2 cups water ¼ tsp salt In a hot skillet add rice, stirring occasionally let the rice toast on medium heat for 3-5 minutes. Now add water and salt, stir and let it come to a rapid boil. Reduce the heat to low and...
read moreLentil Curry
Popularly know as ‘Dal Fry’ Dal or lentils, peas and beans are cooked practically daily in almost every Indian home, vegetarian or not. Each region has its own favorites and cooking methods. Some are cooked with garlic and ginger, in addition to the staple spices of...
read moreChai Tea with Cashew Milk
https://youtu.be/1BMlTV4gnWw Chai tea, or masala chai, is easy and economical to make at home. And this easy-to-make cashew milk makes it rich and creamy! Ingredients For the Chai 2 1/2 cups water 1 tsp black tea leaves or 2 black tea bags 4 green cardamom pods,...
read moreWhat people are saying…
In mid-March I visited my doctor and was informed I had high blood pressure and high cholesterol. Also, my blood sugar was in the pre-diabetes range. My weight had gotten up to 223 lbs. My doctor wanted me on prescription drugs to get the BP and cholesterol under control. The idea of getting on these drugs was not something I wanted to do having been around people taking prescriptions every day and dealing with the side effects. A couple years prior I had taken a class through CSU Osher taught by Sapna Von Reich. Knowing she was so “up to speed” on healthy, plant-based dieting I contacted her and explained my situation. She was very encouraging and glad that I chose to handle this challenge via a healthy diet. She became my “diet coach” and I hired her for 6 weeks. Here it is just under two months later and the results are as great as I ever could have asked for. My doctor totally agrees. We did blood work at the beginning (March) and then again in May for a good comparison:
- Blood Glucose went from 110 mg/dl to 90
- Cholesterol went from 193 mg/dl to 128
- Non HDL Cholesterol went from 153 mg/dl to 91
- Triglycerides went from 89 mg/dl to 41
These are all in normal ranges now. Also my weight has gone from 223 lbs to 195!
Plant based eating is the way to go! Sapna helped tremendously. All kinds of “landmines” appear when you venture into a diet that’s new. Things like how to make sense of the food labels, what about oils, is salt that bad, etc. The Standard American Diet (SAD) is packed full of confusing information so you’re really not sure what you’re eating or how bad it is for you. Sapna was my compass that got me through! Thank you. Things will keep improving as long as I continue with my plant-based diet. I like that!
– Tom Griesel, Loveland, Co.
“I had the pleasure of participating in one of Sapna’s cooking classes last week, and I’m hooked! She teaches about real, nourishing, plant-based foods that are delicious and simple, providing anecdotes from her own childhood in India, concrete information about the health benefits of specific foods, useful hints for every home cook, inspiration and suggestions for maximizing flavor and nutrition while reducing food waste, and a fun-filled atmosphere that encourages creativity and conversation. I highly recommend Sapna’s classes to anyone truly interested in the art of eating well!”
Marci Tarre
“This was a wonderfully simple class, it took the stress out of healthy cooking.”
Kristen Irwin, Eaton, CO
About Sapna Von Reich
Sapna Von Reich is a native of Northern India, has been teaching authentic Indian cooking for 10 years in Northern Colorado. Fresh, healthy, and inspired cuisine is her specialty. In the past few years, she has expanded her repertoire by becoming a certified Food for Life Instructor for PCRM (Physicians for Responsible Medicine). She offers monthly cooking classes at Whole Foods Market, Fort Collins’s Food Coop, through Parks and Recreation at several Fort Collins Locations, the city of Loveland, and the city of Windsor. Sapna also lectures for many wellness programs, both city and corporate, in Northern Colorado, and offers kids cooking classes as well.
Have a question? Reach out to me!
“I believe that the greatest gift you can give your family and the world is a healthy you.”
-Joyce Meyer