Natural Healing & Cooking Classes

Natural Healing and Cooking School: Food as Medicine at Home 

Course Overview:  

Learn to use the natural healing power of food to rejuvenate yourself from the inside-out even during the holiday season. Lessons draw from nutrition science, epidemiology, and time-tested principles (and cuisines) from around the world with emphasis on healing foods for celebrations.

During this 4-week series you will participate in four hands-on cooking classes from the comfort of your own home. This class is perfect for the individual looking to gain practical skills that will have big impacts on their health. There is no prior cooking experience needed, only a good attitude and desire to learn.

These classes will focus on the principles of a seasonality, wholesome foods, and plant-based diets with nutrition education that will cover health topics such as, how to balance blood sugar, fiber and digestion, caring for your microbiome, foods to calm inflammation, eating for longevity, and how to practice sustainable eating practices.  

Course Dates: 

Course Highlights:  

  • Enjoying delicious holiday friendly meals that promote health
  • Adopting a wholesome, plant-based diet pattern that is easy to implement
  • Learning cooking techniques that can be used to transform flavors in common foods
  • Discovering the medicinal benefits of selected foods/ingredients
  • Experimenting with food diversity, diet sustainability, and selection of quality foods
  • Appreciating the unique nutritional needs of us as individuals
  • Embracing seasonal, traditional and cultural food differences

Course Menus and Activities:

Course Menu:

Class 1 – Cooking for Health

  • Culinary themes: visual balance
  • Recipes:
    • Mushroom tempeh polenta
    • Apple, arugula, and fennel salad
  • Health themes: balanced blood sugar, satiety
  • Activity: Plate model

Class 2 – Fiber Frenzy

  • Culinary themes: Fiber, bulk cooking
  • Recipes:
    • Lentil loaf
    • Massaged greens and grain salad 
    • Cranberry orange relish
  • Health themes: Microbiome, fiber types and role in body
  • Activity: Meal planning,

Class 3 – Keeping Cozy with Food

  • Culinary themes:  slow warm cooking, plant based diversity
  • Recipes:
    • Creamy carrot potato soup
    • Roasted cauliflower and broccoli with creamy tahini dressing
    • Apple cider digestive
  • Health themes: anti-inflammatory, antioxidants, longevity
  • Activity: plant based diversity tracker – IFM kids check list, build a better smoothie (soup version) 

Class 4 – Plant-based Plates

  • Culinary themes: layering of proteins, fats, cho, micronutrients
  • Recipes:
    • Apple ginger baked tofu
    • Sweet potato with miso tahini dressing
    • Easy garlicy greens
    • Seasonal fruit compote
  • Health themes: Foods to address disease
  • Activity: Recipe adaptations – Fast food to home made
Course FAQ's

What will I learn? In this interactive 4-class series you will learn proven, practical, and delicious ways to fight and protect against obesity, diabetes, heart disease, autoimmune disorders and cancer.      

 

How long is the course? Four weeks. Classes are 1 hour and offered weekly via zoom. We recommend setting aside 30-60 minutes before and after class to prep and clean or complete in advance of class. There are also optional post-class tools to learn more and stay engaged in our cooking class manual.  

 

How much does the course cost? Registration for the course (all 4 classes) is $100. In addition to registration costs, participants must purchase their own groceries and any required equipment they might not own. While grocery prices can vary widely, we will be highlighting meals that come out to approximately $4.50-6.50 per meal. There will be an emphasis on batch preparation, each cooking class will make enough for 4-8 meals that can be used to feed a family or for lunches or dinners later in the week.  

 

What else do I get with this course? In addition to participating in a cooking class led by an integrative registered dietitian there will be a short didactic period, time for questions, and opportunity to engage with other participants with similar health goals. In addition, you will be provided with an electronic cooking class manual that contains all recipes, shopping lists, and assignment materials required for the course.  

 

Is this a vegan cooking class? All meals in this course will be 100% plant-based (vegan) however, the overall approach is whole-food, plant-based. There will be discussion regarding animal proteins and how to create a balanced and sustainable plant- based diet that meets your individual needs.  

 

Will food allergies be considered? At the start of the cooking class series please inform the instructor of specific food allergies so they can suggest alternative ingredients or substitutions.  

 

Can my family members participate? Of course, if there is a member of your immediate family who you would like to cook along with you, they are welcome. However, if they live outside your home, we ask they purchase the course themselves to participate. 

 

What technology is needed for this course? All four classes will be held via zoom. You will need a mobile zoom compatible device such as a cell phone, iPad, or laptop. It may also be helpful to have a device stand or case to more easily set up in your kitchen (optional).  Zoom links will be sent out weekly ahead of class.  

 

Do I have access to the cooking class instructor outside of class time? Yes, our dietitians are available for questions at CINinfo@health.ucsd.edu. 

Registration

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