James Smith – Clean Eating 101: Intro to Clean Vegetarian Cooking & Nutrition

James Smith – Clean Eating 101: Intro to Clean Vegetarian Cooking & Nutrition

Get ready to go to plant-based cooking school—all from the comfort of your own home. Learn everything you need to know about vegetarian eating in this comprehensive 101 course that focuses on cooking techniques and nutrition, with instructional demonstrations, in-depth tutorials and a slew of new recipes.

Vegetarian Times welcomes you to Intro to Clean Cooking & Nutrition, presented by our friends at Clean Eating magazine, a 14-week class that combines hands-on, in-kitchen learning with theoretical nutrition know-how to set you up for successful cooking, eating and living clean as a vegetarian.

Our skilled instructor, chef James Smith, will transform the way you cook. In this in-depth course that is tailored for vegetarians, you will learn knife skills, flavor-building techniques, basic nutrition theory, and endless ways to work with clean, vegetarian proteins.

We will give you the tools to eat clean successfully in any situation. This course provides loads of printable extras including a clean pantry list, approved and non-approved foods, a list of 17 ways to eat clean as a vegetarian every day and an organic buying guide, in addition to detailed food charts and easy recipes.

Our mission is to change your relationship with food—the way you shop, cook and eat—eschewing processed, packaged convenience foods laden with artificial additives in favor of real, whole foods that are as close to the source of production as possible, so you can live a better, longer life

By taking this course, you will:

• Discover how to dramatically reduce your risk for diseases that are significantly influenced by diet
• Learn how to properly use and maintain a chef’s knife, saving hours in the kitchen and minimizing food waste
• Find out what organic truly means and how it impacts your health
• Understand portion sizes, macro- and micronutrients and how to balance proteins, carbs and fats
• Practice garden-to-table, local and seasonal eating and discover why it matters
• Get a solid handle on good and bad fats
• Learn about dietary allergies and inflammatory foods and how to work around them
• Discover how to clean up any recipe from anywhere as we lead you step by step through the process of clean substitutions
• Have a firm understanding of all aspects of nutrition
• Know how to balance each meal for optimal health
• Learn how to easily decode nutrition labels
• Know exactly which foods to eat, which to avoid and which to limit
• Understand vitamins and minerals and how to balance them within your diet
• Become familiar with nutrient-dense superfoods and become a pro at including them in your cooking

Curriculum:

Clean Cooking 101: Intro to Clean Cooking & Nutrition

Module 1 The Tenets of Clean Eating

Lesson 1: What It Truly Means to Eat Clean (and 17 Things to Know to Eat Clean Every Day)

Module 2 The Clean Cook’s Culinary School – An Intro

Lesson 1: The Clean Cook’s Tool Kit: How to choose, use and maintain your chef’s knife and set up your clean-eating kitchen for success.

Lesson 2: Veggies Part 1: Slice and dice vegetables like a pro for minimal waste and quick cooking, plus learn to use flavor-packed herbs expertly.

Lesson 3: Veggies Part 2: Precise cuts, knife practice, cuts for various recipe applications and learn to parboil and blanch for maximum nutrient retention.

Lesson 4: Eggs: The Perfect Protein. How to buy, store and cook eggs in endless ways, plus tutorials on how to create deliciously clean versions of mayonnaise, aioli and hollandaise.

Lesson 5: Spectacular Spuds: Stop Fearing the Humble Potato. Why this nutrition powerhouse has a place in your clean kitchen, the best uses for each variety and exciting ways to cook clean with potatoes.

Lesson 6: Pulses (Legumes): Lovingly nicknamed the poor man’s protein, pulses are both budget-friendly and nutritious. We explore canned versus dried, how to prepare the many types and the controversy over whether they belong in a clean eater’s diet.

Lesson 7: Great Grains: Rice and Ancient Grains: Brown rice, sorghum, teff, amaranth, millet, quinoa, farro and many more, plus how to use these age-old beauties in your modern recipes.

Module 3: Clean Eating Nutrition: The Basics

Lesson 1: Read a Nutrition Label Like a Pro (and never be fooled by misleading labeling again). Plus, how Clean Eating stacks up against the Standard American Diet.

Lesson 2: Healthy Starts in the Gut: Know the ABCs of optimal digestion, and where it can go awry. Plus, we get to the bottom of water intake and how much you really need to drink to stay perfectly hydrated.

Lesson 3: How to Perfectly Balance Protein, Carbs and Fat for All-Day Energy, Thriving Health and Weight Management. Plus, know the difference between glycemic index and glycemic load (and which matters most).

Lesson 4: Powerful Protein. Get an in-depth understanding of the amino acids, or building blocks, that help build and repair our muscles. Plus, become familiar with the myriad of protein powders out there and how to choose the right one for your needs.

Lesson 5: Fats: The Good, the Bad and the Misunderstood: Fear-not fats that keep you lean.

Lesson 6: Vitamins and Minerals 101: Everything you need to know about fat-soluble and water-soluble vitamins, minerals and trace elements, what they do and how much you need. Plus, the important role of phytochemicals and antioxidants in disease prevention.

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