Tofu Basics   |   What to Eat When You Leave Out the Meat  |  Soup Kitchen

Tofu Basics (audio and recipes)

If you’ve bought and thrown out tofu, then you need this information. Tofu is the food people love to hate.

Listen in as Nancy O’Connor (the queen of tofu), discusses the benefits and delights of tofu.  Tofu was never one of my Top 10 favorite foods, until I started eating it at Nancy’s house. Now I ask for the recipes.

Get ready to be inspired about this versatile soy food. Find out exactly what tofu is and how it’s made. After this program, you’ll feel comfortable buying and handling tofu. And you’ll get some very simple tasty recipes to get you started on the road to success with tofu.

You will receive recipes for Simple Pan Fried Tofu, Easy Tofu Sandwich Spread, Marinated Tofu and Basmati Rice Salad, and Yummy Barbecued Tofu. But basic doesn’t mean boring. When Nancy teaches this class at the Community Mercantile (her home base), it always fills up. She’s got a reputation as THE person to contact when you have a nutrition or healthy eating question. And she’s the tofu-go-to expert.

“I took Nancy’s class. I’m not afraid of tofu anymore.” Emily

About Nancy – our Tofu Expert!

Nancy O’Connor, M.S. Ed, is the Nutrition Educator and Outreach Coordinator atCommunity Mercantile Natural Foods Grocery in Lawrence, Kansas.

She is also the Executive Director of Community Mercantile Education Foundation, a non-profit dedicated to providing nutrition education to underserved populations.

Nancy conducts classes and workshops on healthy eating throughout the Midwest. She is the author of the Rolling Prairie Cookbook – a celebration of fresh local produce.  Nancy loves to teach people how to make healthy food choices.

Fee: $12.00 (60-minute audio download with recipes)


What to Eat When You Leave Out the Meat (audio and recipes)

You don’t need to be a vegetarian to make vegetarian dishes.

Everyone can benefit from including meatless meals in their diets, where grains and beans and beautiful vegetables are the stars.

Think outside the box. Take that meat off the center of the plate and enjoy the freedom that comes with building meals in a whole new way!

Real men (and women) eat quiche, and stir fry, and vegetable lasagna, and beans and rice, and black bean burritos, and falafel and hummus, and lentil soup, and cous cous, and quinoa, and seitan. . .

You won’t want to miss this audio with Cheryl and Nancy. If you’ve been wanting to add more meatless meals to your menu, this program will give you the ideas and information to get you started. Nancy will provide an overview of different non-meat protein sources, their nutritional strengths, and how best to use them. She’ll also discuss how to build a healthy, interesting, well-balanced diet with plant proteins as the centerpiece.

You will receive recipes for Savory Butternut and Black Bean Burritos, Chop Suey with Seitan, Marinated Lentil and Feta Cheese Salad and Spinach Leek Frittata. Move over meatloaf!

“I feel lighter when I eat this way. Not so heavy.” Mary Sue

Here are some of the questions answered in this audio:

  1. Why would you choose to include meatless meals as part of your cuisine?  Why are so many people interested in eating this way?
  2. Will you get enough protein?  Is vegetable protein adequate?  Is it a high-quality protein, comparable to meat protein?
  3. What do you eat for protein when you don’t eat meat?

Nancy teaches this one too!

Nancy O’Connor, M.S. Ed, is the Nutrition Educator and Outreach Coordinator atCommunity Mercantile Natural Foods Grocery in Lawrence, Kansas.

She is also the Executive Director of Community Mercantile Education Foundation, a non-profit dedicated to providing nutrition education to underserved populations.

Nancy conducts classes and workshops on healthy eating throughout the Midwest. She is the author of the Rolling Prairie Cookbook – a celebration of fresh local produce.  Nancy loves to teach people how to make healthy food choices.

Fee: $12.00 (60-minute audio download and recipes)


Cheryl’s Soup Kitchen
(ebook and audios)

In Cheryl’s Soup Kitchen, not only do you get fabulous soup and side dish recipes, but you also learn exactly how to streamline your kitchen, keep a kitchen journal, plan meals and efficiently prepare foods – soups  and side dishes in particular.  You get shopping lists, food pantry suggestions, and tons of suggestions for improving your efficiency so you don’t have to spend so much time in the kitchen.

Soup has many virtues. You can use it as a super weight loss strategy or as a nurturing cold weather ritual. And you can dramatically improve your diet by eating soup. Soup is versatile–eat it as a snack or for breakfast, lunch, or dinner. Eat it cold or hot – with friends or snuggled up on the couch after a long day.  On a cold day, soup is like a warm blanket.

Soup can be one of the most satisfying and nourishing meals you eat. But this program isn’t just about making soup. It’s about streamlining your kitchen and your preparation processes so you can make soup fast . . . and eat it slow. It’s also about healthy eating and inspiration for cooking and eating at home.

You get 2 60-minute audios, recipes for soups and sides, and a beautifully illustrated ebook.   >> more info

Fee: $19.00    (Ebook and 2 60-minute audios)




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