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. Lessons draw from nutrition science, epidemiology, and time-tested principles (and cuisines) from around the world.
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 wholesome, plant-based diet and 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 sustainable eating practices.
Course Dates:
- August Session: Thursdays, 12 - 1:00 p.m., August 1 - 22, 2024
- September Session: Thursdays, 12 - 1:00 p.m., September 4 - 25, 2024
Course Highlights:
- Promote a wholesome, plant-based diet pattern that is easy to implement
- Teach cooking techniques that can be used to transform flavors in common foods
- Explain the medicinal benefits of selected foods/ingredients
- Emphasize food diversity, diet sustainability, and selection of quality foods
- Understand that individuals have unique nutritional needs
- Honor traditional and cultural food differences
Course Menus and Activities:
Class One – Cooking for Health
Culinary Themes: Visual Balance for Nutritional Balance
Recipes:
- Tempeh Taco Bowl
- Brown Rice with Cilantro and Lime
- Cabbage Jicama Slaw
- Avocado mash
Health Themes: balanced blood sugar, satiety
Activity: Plate model
Class Two – Fiber Frenzy
Culinary Themes: Fiber and Bulk Cooking
Recipes:
- Lentil Soup
- Tabbouleh Salad
- Fresh Fruit Salad with Mint
Health Themes: Microbiome, fiber types and role in body
Activity: Meal planning
Class Three – Cooling Down with Food
Culinary Themes: Heatless Cooking and Plant-based Diversity
Recipes:
- Beet hummus
- Zesty Asian Quinoa Salad
- Sparkling Green Tea
Health Themes: anti-inflammatory, antioxidants, longevity
Activity: plant-based diversity tracker – IFM kids check list
Class Four – Plant-based Plates
Culinary Themes: Layering of Proteins, Fats, Carbohydrates, Vitamins and Minerals
Recipes:
- Tofu Curry Salad
- Chilled Broccolini Salad
- Chia Seed Pudding w/ Nuts, Flax, and Berries
Health Themes: Foods to address disease
Activity: Recipe adaptations – Fast food to home made
- Course FAQ's
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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.