Sunday, 15th September 2019

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Class Outline

MODULE #1: INTRODUCTION TO AYURVEDIC COOKING

  1. Introduction to Ayurveda, five elements of Ayurveda and three doshas or Ayurvedic body type.
  2. Six tastes in Ayurveda and ideal food combining for optimal digestion.
  3. Ayurvedic pantry basics, cookware and utensils.
  4. Understanding benefits of different cookwares.
  5. Ayurvedic cooking techniques.
  6. Recipes: Detox Khichari, Tri-doshic Vegetable Curry, Raisin Chutney, Digestive Spice Blend and Masala Chai.

MODULE #2: SPICES AND HERBS IN AYURVEDA

  1. Recipes: Vata, Pitta and Kapha Spice Mix for everyday cooking.
  2. Ayurvedic/Indian spice blends for home cooking- garam masala, curry powder and Korma paste.
  3. Spices and dosha chart.
  4. Cooking measurements chart.

MODULE #3: DAIRY AND DAIRY ALTERNATIVES

  1. Ayurvedic perspective on dairy.
  2. How to source and prepare milk.
  3. Recipes: Making Homemade Ghee, Yogurt, Paneer, Lassi, Stuffed Paneer Kofta.
  4. Dairy Alternative Recipes: Nut Milks, Nut Yogurt.

MODULE #4: GRAINS IN AYURVEDA

  1. About grains, nutritional benefits of grains and effect on doshas.
  2. How to prepare grains for optimal digestion and absorption.
  3. When to avoid grains.
  4. Chart: gluten free and gluten containing grains and grain preparation time.
  5. Recipes: Herbed Millet, Fried Turmeric Poha, Quinoa with Curry Leaves and Mushroom Biryani.

MODULE #5: LEGUMES, BEANS AND LENTILS IN AYURVEDA

  1. About lentils and beans, nutritional benefits and effects on Dosha.
  2. Charts: lentil and dosha chart.
  3. Recipes: Stir Fried Sprouted Mung Bean, Grilled Tempeh, Tridoshic Dal & Black Chickpeas Stir Fry, Mung Dal with Spinach, Hummus, Spinach and Navy Bean Salad.

MODULE #6: OILS, NUTS AND SEEDS

  1. Understanding good fats and importance of good fats.
  2. Recipes: Homemade Salad Dressing, Sunflower Dip.
  3. Learning about cooking oils. Ayurvedic prospective, dosha, nutritional information on oils.
  4. Chart, temperature of cooking oils.
  5. Chart, soaking nuts and seeds.

MODULE #7: VEGETABLES & FRUITS

  1. Top 12 nutrient dense vegetables.
  2. Recipes: Eggplant Puree, Potato and Caulflower Stir Fry (Subzi), Bitter Gourd Stir Fry, Collard green sauteed, Kale salad, Spinach and Mushroom Sauteed, watercress avocado salad, Arugula salad, Ayurvedic Green Protein Shake.
  3. Top 8 nutrient dense fruits and their benefits.
  4. Fruits containing high fiber and good fats such as avocado, flex, chia, hemp.
  5. Recipes: Pineapple Salsa, Guacamole, Watermelon Juice, sherbet (lime).

MODULE #8: AYURVEDIC PERSPECTIVE OF DIETARY SALT AND SUGAR

  1. Ayurvedic perspective on healthy salt.
  2. Different types of salts and their benefits.
  3. What salt to avoid and why?
  4. Different types of sugar replacements, benefits of these replacements.
  5. Recipes: making sugar substitutes and making salt substitutes (Herbal Salt).

MODULE #9: CHUTNEY, PICKLES AND DESSERTS

  1. Importance of homemade preserves.
  2. Recipes: Cilantro Mint Chutney, Apricot Chutney, Coconut Chutney, Date Chutney, Tomato Chutney, Mango pickle, Amla Pickle and Apricot Chutney.
  3. Recipes: Carrot Halva, Raw Chocolate with Avocado, Grain Free Chocolate Chip Cookie, Chocolate Cupcake, Besan Laddu, Khir.

MODULE #10: MEAL PLANS

  1. Two week menu plan for Vata.
  2. Two week menu plan for Pitta.
  3. Two week menu plan for Kapha.
  4. With additional recipes for each dosha.

MODULE #11: VEGETARIAN PROTEIN

  1. Various sources of vegetarian protein
  2. Recipes: immune Boosting Soup, Tomato Chutney & Vegan Cheese Toast, Mushroom Cap with Vegan Cheese, Mint Chutney and Roots and Sprouts Salad

MODULE #12: AYURVEDA, NUTRITION & DIGESTION

  1. Importance of spices and herbs in Ayurvedic cooking
  2. Ayurvedic perspective on food and nutrition
  3. A balanced diet according to Ayurveda
  4. Ayurvedic Food Groups
  5. Ayurveda and Digestion
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