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Food Preparation

Learn plant-based cooking 

Learn how to cook healthy plant-based cooking.

Basic Culinary Medicine Course

The Beginner's Guide to Plant-based Nutrition

Why Do You Need This Cooking Course?

Health experts have already established the relevance of food intake to health outcomes. Many are now suffering from noncommunicable diseases that are largely within the control of our lips. One of the most essential steps you can take to maintain and improve your health, boost your immunity and energy levels, and prevent or manage chronic diseases is to move closer and eventually switch in full to a whole-food, plant-based diet.

Evidences are constantly showing that improving your nutrition is one of the most powerful tool to functionally live longer, reduce the risk of getting sick, decrease health related expenditure and help the environment. You've probably considered that moving to a plant-based diet is the best option, specifically in your health condition, but it feels like so overwhelming, restrictive and you don't know where to start.


We will provide you the insights, strategies, tools, and expertise to make the change you've been planning for easy, enjoyable and most importantly, sustainable.  

What Will You Learn In This Course?

This online cooking course is designed for anyone who is aiming to prevent, arrest, reverse lifestyle-related diseases such as Heart Disease, Diabetes, Hypertension, Dyslipidemia, Obesity and Cancer.

With the growing trend in wellness and nutrition, more people are looking for healthier options even when eating out. This course is very useful for restaurant owners who are planning to integrate whole-food, plant-based options with their existing menu line up.

You will receive a Certificate of Completion on Plant-based Cooking upon successfully finishing the course.

Check out the course price here.

Image by Dan Gold

What is a Whole-Food, Plant-Based Diet?

A whole-food, plant-based diet is based on the two basic principles:

  1. Whole food describes foods that are as close to their natural form as possible, unprocessed and unrefined, or has been processed or refined as little as possible before being consumed and is free from additives or other artificial substances.

  2. Plant-based means food derived from plants including vegetables, grains, nuts, seeds, legumes and fruits, and with few or no animal products. A plant based-diet is not necessarily vegetarian. A whole-food, plant-based diet lets you meet your nutritional needs by consuming natural, minimally-processed plant foods.

What is the Whole-Food, Plant-Based Diet?

You will be amazed of the endless variety of selections you could get and here's a quick overview of the major food categories that you will likely enjoy in switching to whole-food, plant-based diet:

  • Fruits: any type of fruit including apples, bananas, grapes, strawberries, citrus, fruits, etc.

  • Vegetables: plenty of veggies including peppers, corn, avocados, lettuce, spinach, kale, peas, collards, etc.

  • Tubers: root vegetables like potatoes, carrots, sweet potatoes, beets, etc.

  • Whole grains: grains, cereals, and other starches in their whole form, such as quinoa, brown rice, millet, whole wheat, oats, barley, etc. Note: popcorn is considered a whole grain.

  • Legumes: beans of any variety, plus lentils.

  • There are more foods you can also enjoy including whole-grain flour and bread, nuts, seeds, tofu, tempeh, and plant-based milks.

What's in it for me?

There are remarkable benefits you could get when you move to whole-food, plant-based nutrition, all supported by state of the art science which includes: 

  1. Decrease inflammation: The disruption of the microbiota of our intestine secondary to food intake has been the great subject of research that is pointing towards the development of inflammation. Decreasing intake of inflammatory foods (processed, animal-based products) and increasing consumption of anti-inflammatory food which is basically whole-food, plant-based will result in decreased inflammation.

  2. Improve bowel movement: Whole-food, plant-based diet is fully loaded with fibers and helpful prebiotics that are necessary for maintaining regular bowel movement.

  3. Easy weight management: People who eat plant-based diet tend to be leaner than those who don't, and the diet makes it easy to lose weight and keep it off-without counting calories.

  4. Disease prevention: Whole-food, plant-based eating can prevent, halt, or even reverse chronic diseases, including heart disease, type 2 diabetes.

  5. Disease reversal: Evidence has established that carefully planned whole-food, plant-based diet can reverse Diabetes type 2, heart disease and dyslipidemia (high cholesterol).

  6. A lighter environmental footprint:  A plant-based diet places much less stress on the environment.

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