Healthy Living


DIY Workshops

 Location: Lower Exhibit Hall




SCF078.JPGFermenting with Spirit Creek Farms (Bayfield, WI)

Andrew Sauter Sargent

Learn the origins and how to’s  of your favorite fermented cabbage product! Andrew will share the history of saurkraut and cover the process of fermenting your very own. A go-to workshop for those fresh to fermentation, this demo will leave you with guidelines to make your kraut a success.

Spirit Creek Farm, A Cornucopia of Live Culture, is the place to find probiotic rich fermented vegetables in the Midwest. Andrew and Jennifer Sauter Sargent run their farm and business on 70 acres on the South Shore of Lake Superior. In 2006 Andrew was inspired by the book Salt: A World History.  After a season of growing our own cabbage and pounding kraut, we decided to start making lacto fermented food for retail sale. The farm is your basic, local (midwestern), organic, probiotic, live, raw, vegan, gluten free, northern most Wisconsin based lacto fermented vegetable maker. Products: Kim Chi (Korean kraut), Purple, Green & Mustard Sauerkraut, Ginger Carrots, Curtido (Latin kraut), Beets and Garlic Dill Beans. 



Mayo Clinic Presents: Healthy Living (Rochester, MN)

Nutrition benefits of a sustainable & resilient food system, Lisa Dierks RDN, LD

Are health and sustainability related? This presentation will explain the basics of what a sustainable and resilient food system looks like, and why factors like organic and local are important. Lisa makes these broader issues relatable through making connections to nutrition. Learn how, as a consumer, you can integrate sustainability into healthy food choices!

Lisa Dierks’ love for food began in the 3rd grade when she started cooking meals for her family.  As the Nutrition Manager for the Mayo Clinic Healthy Living Program, Lisa is instrumental in development and operating a new business line for Mayo Clinic in Rochester Minnesota.   She  has also actively volunteered for professional organizations since starting her career, receiving the  Minnesota Recognized Young Dietitian of the Year in 2007 and 2010. Lisa received a Bachelor of Science degree in Dietetics from the University of Wisconsin-Stout and is in the process of completing her Master of Science degree in Dietetics from Iowa State University. As a registered dietitian, she is passionate about food and the role it plays in our well-being. Her personal life’s aspiration is to pass this passion for food to her three sons.




Beermaking with F-Town Brewery (Faribault, MN)

Chris Voegele

Learn how to successfully home brew. Master Brewer Chris will cover where to find the right tools and demonstrate the different ingredients used in the brewing process--several of them made here in Minnesota!  

With a master’s degree in biology and a bachelor’s degree in chemistry, Chris understands what and how things need to be done, even at the molecular level, to brew a great tasting beer. Chris started brewing because he was tired of drinking bland beer, and wanted to create something that goes above and beyond anything else that is on the shelves.



Mayo Clinic Presents: Healthy Living (Rochester, MN)

Buying Local on a Budget, Angie Murad RDN, LD

Is local food more expensive? Learn ways to save money both at the store and in your kitchen. And explore other options that might work for you. Wondering what the cost is of growing your own food or joining a CSA? Angie, a Wellness Dietian will cover the basics, so you’ll be equipped to make local food choices that make your pocket book happy!  

As the Wellness Dietitian at the Healthy Living Program at Mayo Clinic, Angie works with adult patients at the Healthy Living Program to develop individualized wellness or weight management plans. She studied dietetics at the University of Wisconsin-Madison and completed a dietetic internship at the Hines VA Hospital. She has a certificate of training in Adult Weight Management and Child and Adolescent Weight Management from the Commission on Dietetic Registration. Angie is also a member of the Academy of Nutrition and Dietetics and MN Academy of Nutrition and Dietetics, is certified as a Personal Trainer.


Cheesemaking, Lone Grazer (Minneapolis, MN)

Rueben Nilsson

Wondering why some cheeses have different textures? Come learn about the cheesemaking process with the Lone Grazer Creamery, then stay for a guided tasting of their fresh and aged cheeses.  Rueben will compare the flavor profiles and share the secrets to making cheese of different flavors and textures.

Rueben is Minnesota born and raised, growing up in Wadena, MN. He started making cheese seven years ago at Faribault Dairy Company. In addition to working on the floor, he managed FDCI’s quality program and managed production. Rueben is passionate about combining science and art to produce outstanding cheese from excellent local milk. He is currently the head cheesemaker at the Lone Grazer.

The Lone Grazer creates cheeses with a sense of adventure. At our urban creamery in Northeast Minneapolis we use milk from grass-fed Minnesota cows and combine local influences to give traditional cheeses a new Minnesota accent.




Mayo Clinic Presents: Healthy Living (Rochester, MN)

Strategies to Eating and Cooking at Home, Angie Murad RDN, LD

This workshop will cover the benefits of cooking at home as well as offer tips and tricks for fitting cooking into your busy schedule. From kitchen essentials for your pantry and freezer to planning for your week, learn how to make cooking part of your routine!   


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