Thursday, 1st June 2023
MODULE #1: INTRODUCTION TO AYURVEDIC COOKING
- Introduction to Ayurveda, five elements of Ayurveda and three doshas or Ayurvedic body type.
- Six tastes in Ayurveda and ideal food combining for optimal digestion.
- Ayurvedic pantry basics, cookware and utensils.
- Understanding benefits of different cookwares.
- Ayurvedic cooking techniques.
- Recipes: Detox Khichari, Tri-doshic Vegetable Curry, Raisin Chutney, Digestive Spice Blend and Masala Chai.
MODULE #2: SPICES AND HERBS IN AYURVEDA
- Recipes: Vata, Pitta and Kapha Spice Mix for everyday cooking.
- Ayurvedic/Indian spice blends for home cooking- garam masala, curry powder and Korma paste.
- Spices and dosha chart.
- Cooking measurements chart.
MODULE #3: DAIRY AND DAIRY ALTERNATIVES
- Ayurvedic perspective on dairy.
- How to source and prepare milk.
- Recipes: Making Homemade Ghee, Yogurt, Paneer, Lassi, Stuffed Paneer Kofta.
- Dairy Alternative Recipes: Nut Milks, Nut Yogurt.
MODULE #4: GRAINS IN AYURVEDA
- About grains, nutritional benefits of grains and effect on doshas.
- How to prepare grains for optimal digestion and absorption.
- When to avoid grains.
- Chart: gluten free and gluten containing grains and grain preparation time.
- Recipes: Herbed Millet, Fried Turmeric Poha, Quinoa with Curry Leaves and Mushroom Biryani.
MODULE #5: LEGUMES, BEANS AND LENTILS IN AYURVEDA
- About lentils and beans, nutritional benefits and effects on Dosha.
- Charts: lentil and dosha chart.
- 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
- Understanding good fats and importance of good fats.
- Recipes: Homemade Salad Dressing, Sunflower Dip.
- Learning about cooking oils. Ayurvedic prospective, dosha, nutritional information on oils.
- Chart, temperature of cooking oils.
- Chart, soaking nuts and seeds.
MODULE #7: VEGETABLES & FRUITS
- Top 12 nutrient dense vegetables.
- 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.
- Top 8 nutrient dense fruits and their benefits.
- Fruits containing high fiber and good fats such as avocado, flex, chia, hemp.
- Recipes: Pineapple Salsa, Guacamole, Watermelon Juice, sherbet (lime).
MODULE #8: AYURVEDIC PERSPECTIVE OF DIETARY SALT AND SUGAR
- Ayurvedic perspective on healthy salt.
- Different types of salts and their benefits.
- What salt to avoid and why?
- Different types of sugar replacements, benefits of these replacements.
- Recipes: making sugar substitutes and making salt substitutes (Herbal Salt).
MODULE #9: CHUTNEY, PICKLES AND DESSERTS
- Importance of homemade preserves.
- Recipes: Cilantro Mint Chutney, Apricot Chutney, Coconut Chutney, Date Chutney, Tomato Chutney, Mango pickle, Amla Pickle and Apricot Chutney.
- Recipes: Carrot Halva, Raw Chocolate with Avocado, Grain Free Chocolate Chip Cookie, Chocolate Cupcake, Besan Laddu, Khir.
MODULE #10: MEAL PLANS
- Two week menu plan for Vata.
- Two week menu plan for Pitta.
- Two week menu plan for Kapha.
- With additional recipes for each dosha.
MODULE #11: VEGETARIAN PROTEIN
- Various sources of vegetarian protein
- 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
- Importance of spices and herbs in Ayurvedic cooking
- Ayurvedic perspective on food and nutrition
- A balanced diet according to Ayurveda
- Ayurvedic Food Groups
- Ayurveda and Digestion
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