Crows Market on Main, at 728 E. Main St., has started offering free cooking demonstrations at 6:30 p.m. each Thursday. For about a month now, Claudia Crow has been sharing recipes with fresh garden vegetables to show the public that eating healthy doesn't have to taste bad.

Crows Market on Main, at 728 E. Main St., has started offering free cooking demonstrations at 6:30 p.m. each Thursday. For about a month now, Claudia Crow has been sharing recipes with fresh garden vegetables to show the public that eating healthy doesn't have to taste bad.

Crow said families can be told how to eat healthy every day of the week.

“We all know how to eat healthy,” she said. “We all know what's bad for us; what we shouldn't do.”

Unless you taste the difference, she said, there is no point of comparison.

“Let's just show people there's nothing to be afraid of,” she said. “Just try; I think we can slowly change eating habits.”

Crow said everyone hears about how healthy eating is what we need to do, but saying it, and actually demonstrating that it is possible — and that it doesn't have to be nasty — that's the trick.

“It's all about taste,” she said. “Until you taste it, you're not going to get it.”

She said her family has been raising vegetables for 27 years.

“I know how good they are for you,” she said. “But until you can sit here and taste that salad and taste that stir fry — and show you that it doesn't have to be fried, it doesn't have to be heavy, you know, it's just a whole other world.”

Crow doesn't require or expect anyone to be a master chef.

“I'm not a professional chef,” she said. “I'm a home cook. You don't have to be a chef to cook.”

She said no one has to be intimidated by a recipe.

“You all are lucky,” she said. “You have Google.”

She said she doesn't let the fact that she doesn't have a particular ingredient stop her from cooking. She said by trial-and-error she has learned to experiment and substitute, she said.

“Don't be afraid of cooking,” she said.

Crow said she loves to share what she does with others.

“I love to cook,” she said. “I think it was because of my grandma. We used to go to her house every Sunday and we would eat as a whole entire family.”

Crow said the tradition is part of her Latin culture.

Family is a big thing, she said.

“Growing up that's what I saw, and to me there's no better way for me to love my children and my husband than to have a good homemade meal in front of them,” she said.

For next week's demonstration, Crow said she will have a special guest cook, Sgt. Scott Hawkins of the Pottawatomie County Sheriff's Office.

He is scheduled to make cucumber salsa at 6:30 p.m. Thursday at Crows Market on Main, 728 E. Main St. in downtown Shawnee.