Welcome: Start Here
Welcome to Share & Savor: A Plant-Based Cooking Class from S.A.D to S.O.L x Byte Wellness
Araba Esoun is a plant-based Chef/Educator. She went plant-based and experienced a radical wellness transformation. Now, she uses her platform (S.A.D. to S.O.L, from the Standard American Diet to Savoring Our Lives) to share her plant-based blueprint with people like you.
Araba teamed up with Byte Wellness to bring you into the world of SAD to SOL with Share & Savor: A Plant-Based Experience. Together, we explore Araba's journey from start to finish and cover the science behind the food-and-health connection so you can confidently make nutritious choices that build you up.
First things first! Download your Guidebook for Week 1:
Welcome to Week 1!
Click this link to watch the Week 1 Welcome video with Dr. Wuse and Chef Araba
Welcome to Week 2!
Click this link to watch the Week 2 video with Dr. Wuse and Chef Araba
Welcome to Week 3!
Click this link to watch the Week 3 video with Dr. Wuse and Chef Araba
Welcome to Week 4!
Click this link to watch the Week 4 video with Dr. Wuse and Chef Araba
Week 1
Click to Download Guidebook for this Week (you can download it as many times as you need to)
Week 1 Intro Video: (click below to watch the recording)
Week 1 Lessons
Grocery List
Recipes
Tomato & Avocado Salad (with Video)
Salad Worksheet
Side Salad
Nutrition
All About Fat
Mindset Conversations:
Questions?
Email: drwuse@bytewellness.com
Text: 1(866)717-1919
Week 2
Click to Download Guidebook for this Week (you can download it as many times as you need to)
Week 2 Intro Video: (click below to watch the recording)
Week 2 LESSONS
Grocery List
Recipes
Seasoned Sautéed Vegetables (with Video)
Veggies Worksheet
Fluffy Quinoa
Nutrition
All About Quinoa
Mindset Conversations:
Part 2: Overcoming the Challenges of A Plant-Based Journey (with Video)
Part 3: Reaping the Benefits of Plant-Based Eating (with Video)
Questions?
Email: drwuse@bytewellness.com
Text: 1(866)717-1919
Week 3
Click to Download Guidebook for this Week (you can download it as many times as you need to)
Week 3 LESSONS
Grocery List
Recipes
Smooth Tropics Blend (with Video)
Smoothie Worksheet
Homemade Oatmeal
Nutrition
All About Sugar
Mindset Conversations:
Questions?
Email: drwuse@bytewellness.com
Text: 1(866)717-1919
Week 4
Click to Download Guidebook for this Week (you can download it as many times as you need to)
Week 4 Intro Video: (click below to watch the recording)
Week 4 LESSONS
Grocery List
Recipes
Creamy Vegetable Bagel (with Video)
Bagel Worksheet
Sweet Potato Wedges
Nutrition
All About Building
Mindset Conversations:
Questions?
Email: drwuse@bytewellness.com
Text: 1(866)717-1919
Are You A Go-Getter? Download the Full Guidebook (64 pages with all 4 weeks’ lessons and recipes)
Here’s how an ambitious 1-month schedule breaks down:
Each Week:
Watch 1 cooking class video from Chef Araba and complete the paired worksheet to cement your new cooking insights.
Try preparing 2 new recipes from the Guidebook (one recipe from the video and another bonus recipe).
Study the nutrition lesson from Dr. Wuse (paired with the 2 recipes above)
Watch 1-2 videos sharing the comprehensive conversation that Chef Araba and Dr. Wuse have about what plant-based living means to us.
Make time to reflect on your learning and your own journey.
Hold space for conversations with your loved ones about anything and everything related to plants and living.
There are 4 main sections in the Guidebook. Each of the 4 cover pages listed below shows up as a yellow page in the Guidebook. You’ll be fine if you just follow the yellow brick road.
1) Preparation:
What's that saying? Luck is where opportunity meets preparation? When it comes to wellness, we'd rather not leave anything to chance. We recommend that before you move through the rest of the experience, you briefly skim the pages in this section to be sure you have the materials you'll need to start cooking.
2) Savoring Plant-Based Meals
Bet you've heard people say "watch one, do one, teach one". That philosophy is SO RELEVANT to learning new cooking skills. We recommend you choose a cooking demonstration to watch. There are 4 of Chef Araba's demos listed below as "Recipe ...Paired with Video".
Watch Chef Araba’s Cooking Demonstrations- 4 Demos
Savoring For Beginners: Ease into it
If you're not super comfortable cooking with plants, it may be helpful to watch the class once, all the way through before you start preparing your meal. That's your "see one". After you've watched a class and cooked your meal (your "do one"), turn to the Worksheet for that section and test out what you learned. (Might want to watch the demo with the worksheet handy). Then, feel free to re-make this dish with loved ones (your "teach one").
Savoring Your Meal and Your New Knowledge
Finally, mastering plant-based eating means not only learning how to prepare food, but it also means building well-balanced meals. You'll need to know some nutrition basics for that. After your meal, turn to the nutrition tips (titles start with "All About") to learn more about how the food you just made fits into a well-balanced plant-based diet.
3) Sharing Perspectives
This 7-part video series is the "Sharing" part of this whole experience. For a total of more than an hour, We talked about the healing powers of food; we talked about what it takes to develop the will to break multi-generational disease patterns, creating a new family legacy that centers holistic wellness; we talked about how essential it is to be able to visualize the possibility of a more well version of ourselves and follow through on healthy habits to actualize that improved version.
See What Chef Araba and Dr. Wuse Shared- 7 parts
Watch a Conversation Video. Then fill in the related Worksheet
You drive this part of the exercise entirely! We’ve given you plenty of space to reflect on what you heard Chef/Educator Araba and Dr. Wuse discussing. Reflect on it alone, and with your loved ones. You’ll be surprised what insights come from sharing.
4) Practice
Reflect on your experience and share with loved ones.
