Malahide Community School, Adult EducationPlant Based Nutrition Cookery

Plant Based Nutrition Cookery

Area:
North Dublin County
Price:
€ 140
Duration:
8 weeks
Type:
Part Time and Evening
Times:
Tuesday 7.30-9.30 pm

Course description

Course Description:

We know from research that a healthy diet made up of healthy wholefoods, fruits vegetables, nuts seeds and beans and plant proteins that eliminates processed foods and meats will help reduce the risk of developing chronic diseases and nourish our bodies with the valuable daily nutrients it needs to flourish. This course will teach you the basics of a whole food plant-based diet, how to eat a rainbow daily that will not only promote gut health, restore energy levels and reduce inflammation but will feed your body with valuable vitamins, minerals and plant proteins and teach you how to make easy yet delicious and nutritious meals and healthy snacks to boost your immune system that you can enjoy throughout the day.

“let the food be thy medicine and medicine be thy food Hippocrates

Course Outline & Recipes

Week 1

Whole food plant based – what is it? cupboard staples of a plant based diet – easy breakfast ideas – healthy juices, chia breakfast pudding/ overnight oats/ no bake breakfast bars
Week 2

Reading and understanding nutritional labels. why choose whole foods over processed foods and avoiding ultra processed foods. fresh v’s frozen v’s canned. recipe – nutrient rich cauliflower salad with tahini dressing & a no fuss easy to make energising protein ball
Week 3

Why is fibre so important for our health and how much fibre do we need? foods to promote gut health. recipe – one pot vegan red lentil dahl with wholegrain rice and tatziki dressing
Week 4

How much protein do we need and why is it important. animal protein sources verus plant protein. recipe- black bean & quinoa tacos with healthier tortilla chips tomato salsa & guacamole
Week 5

Types of fats –how much do we need . what to eat & what to avoid. what a portion of healthy fats looks like. recipe- creamy coconut chickpea and butternut squash curry with a cacao avocado mousse dessert with crushed raspberries
Week 6

Plant carbohydrates to improve glucose tolerance, reduce inflammation and increase satiety. recipe- airfired chicpkea falafel, roasted spiced cauliflower with lemon and tahini dressing served with winter beetroot & apple salad with airfried candied walnuts
Week 7

Micro nutrients what are they and why are they important. to supplement or not to supplement and how to know when. eating a rainbow every day. how to get your micro nutrients directly from your food sources. recipe- build your own superfood budda bowl using key macro and micro nutrients & a healthy vitamin c rich plant juice
Week 8

Healthy snacks. how to satisfy your sweet tooth naturally. healthy homemade vegan treats masterclass. raw date vegan chocolate energy bars, high protein quinoa chocolate bars and cacao nut truffles

Course Day & Time: Tuesday evening 7.30 – 9.30pm

Start Date:  30/01/24

Cost: €140

Note: Course fee includes the main staple ingredients for each night, however the tutor will inform students of other smaller ingredients to bring into class each night.

Course Format: In class with tutor

Duration: 8 weeks – Maximum of 10 students in class

Enrolment: Enrolment will open online through our website on the 6th of  December at 10am.

Tutor: Wini Moore

Wini is a plant based nutritionist and endurance athlete. always passionate about food and cooking returned to college after being a stay at home mom for 15 years to undergo a diploma in exercise and nutrition science. at the same time enrolled in the happy pear happy heart vegan course since then has enjoyed a whole food plant based lifestyle eliminating processed foods and meats favouring a diet rich in fresh whole foods abundant in vitamins and minerals essential for health and wellness. during covid wini focused her time on building her business as a plant based food producer of healthy whole food vegan treats and high fibre juices sold directly to the public and through local health conscious restaurants and cafes in howth. as an endurance athlete wini has competed in many middledistance ironman events and marathons and ultra marathon competitions. wini has co hosted wellness workshops, presented to corporate clients, worked with endurance athletes, hosted wellness & plant based talks and gives regular plant based cookery classes and live demos.
Contact wini @wini.ie


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