Our Programs

We take a practical, hands-on approach to help people move towards healthy behavior change. We highlight the importance of eating whole foods and discovering a way of cooking and eating that supports YOUR health. Several programs are peer-led and designed to connect you with people having similar experiences. 

Our programs are delivered in an environment where information sharing is encouraged. We offer innovative programs informed by our medical advisors, dietitians and other relevant health care practitioners, based on the current thinking and health care practices. We provide a non-judgmental approach, as we understand that people do not learn well or heal when feeling judged. Participants connect with and find support from others who may share similar experiences.

Signature Meetings

Meetings are conducted by Trained Peer Facilitators committed to supporting good health through cooking and eating a whole foods diet. Meetings take place in community kitchens, private homes and at the Suppers Kitchen. Most start with food preparation, followed by a meal and discussion of a food and/or health-related topic. Examples of health-related topics include immune support, blood sugar regulation and brain health. Meals are carefully planned, always using whole food ingredients, considering the needs of the group and particular dietary preferences. Whenever possible, food is sourced locally, seasonally and ethically.

Suppers Labs

Some people need an intensive program for their particular health concerns. "Suppers Labs" are led by a trained Peer Facilitator with additional content provided by a medical practitioner. These programs take place over an 8-week period, delivering an immersive experience. Up to 10 participants attend weekly meetings, focused on a particular health topic such as blood sugar regulation or brain health. Participants follow a program guide and homework is assigned related to the lab topic and, most importantly, participants experiment, gather and record their individual personal data related to different styles of eating.


Workshops focus on food and health-related topics and often involve food demonstrations with presenters who have expertise in their fields.

Here are a few examples of topics:

  • Introduction to Suppers
  • Grocery Workshop – The quality of food matters
  • Breakfast Challenge – Fueling 
  • Fermentation – Kraut Making – Importance of the Microbiome and Gut Health
  • Low Carb Baking with Nut Flours
  • Tasty Greens – Salads, Slaws and Dressings
  • Teas and Tinctures for Immune Support
  • Flavor Balancing
  • Cook Ahead Meals

Programs for Low-Income Participants

Chronic disease affects all communities, and we know that some racial and ethnic groups have a higher incidence of chronic disease and an increased incidence of related complications. 

We’ve piloted programs within Trenton/Lawrence communities with programs at the Trenton Farmers' Market and with Capital City Farms. We also have a Signature Meeting held once a month at the Bethany House in Trenton. These programs are supported and planned by Suppers staff in collaboration with community partners. Whenever possible, funding is provided so that participation is on a suggested-donation basis. The ultimate goal is to fund programs so that no person is turned away due to the inability to pay. 


Conferences and events are organized around a health-related theme with several speakers and subject matter experts presenting their perspective on a given health topic. Collaborations with our community partners are often featured.  

  • Sourcing Health Locally – An event where farmers, eaters, cooks, health advocates and medical practitioners come together to discuss how food sourcing can affect the course of one’s life. 

  • A Taste of Suppers – Learn about The Suppers Programs, listen to a lecture and enjoy tastes of Suppers’ favorite recipes that are so delicious they might help motivate healthy change.