Vegetables. The one thing we all agree on. With so many diametrically opposed dietary theories floating around these days, there is one belief they all have in common: vegetables are the most important part of a healthy diet.  At the heart of any nutrient rich diet is an abundance of fresh vegetables, fruits and other unrefined plant sourced foods. 


Plant based doesn’t necessarily mean vegetarian.

We know that minimizing our consumption of meat and dairy products is necessary for a healthier body as well as healthier planet. But that doesn’t necessarily mean giving those foods up all at once or completely. It is an individual choice.

Fresh fruits and vegetables are full of vitamins, minerals, fiber and other phytonutrients not found in any other foods.  The more nutrients you pack into your diet each day, the stronger and more vibrant you will feel and you will be giving your body the materials it needs to heal itself.

A diet that is full of these vibrant, nutrient rich plant foods at its foundation can leave room for the occasional meat, seafood or dairy foods. 

We have all heard that Food is Medicine, and I do believe that. But food is, more precisely, information. Every food we eat is treated by the body as information. As the food is digested and transported from cell to cell, it talks to the body and creates reactions, either strengthening or weakening the body. There are no neutral foods.

What is a plant based diet?


  •   Vegetables and fruits are the foundation
  •    Includes whole grains and legumes
  •    Minimal or no animal food products
  •    If animal foods are included, they are 

Moving towards.....

...means you make changes over time and don’t add extra stress by expecting yourself to be perfect.
As you embark on this new lifestyle, don’t think of what you are giving up, but instead, experience a whole new world of flavors.
 
It's not about being perfect!

Perfectionism is so outdated. We know that expecting ourselves to follow a perfect diet at all times actually adds more stress to our lives and reduces pleasure - which is not good for us! I prefer the idea of "moving towards...." when it comes to making big life changes.
It's important to meet yourself where you are, and to make sustainable changes at a pace that is realistic for your particular life. The goal is to make these changes for life: this is not temporary, nor is it a quick fix.
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This course will give you:
•       Practical cooking skills to set you free in the kitchen
•       Videos that demonstrate cooking technique
•       Beautiful photos to inspire you to fall in love with the beauty of healthy food
•       BONUS: Two week menu and recipes (pdf)
•       BONUS: Shopping and prep lists (pdf)
Cooking for your self is an act of self love...
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..especially when it comes to being healthy. Whether you are here at the suggestion of your doctor or you want to adopt a more plant-centered diet to achieve your best health ever, all you need are a few basic skills and a little planning.

Your kitchen can become the most powerful tool in your arsenal against all kinds of chronic illnesses! Learning to cook some of your favorite foods in a healthier way will allow you to continue to enjoy the pleasure of food while giving your body the nutrients it needs to be strong and vibrant and to heal.
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​We believe your success in moving towards a plant-based diet will succeed by three important qualities:
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Affordability  + Ease of Preparation + Delicious Flavors
Cooking at home is a commitment to your health...

It is literally taking the power back from the food industry and using the power of your own two hands to heal yourself. This course will simplify it, but you will still have to do the work. I wish I could tell you that it's super easy. But the fact is that anything that is worthwhile takes time. The beautiful thing though is that these guidelines will streamline the process and once you fall in love with cooking, it can become something you look forward to doing!
 
Cooking is a form of meditation...
It is a grounding practice. As you acquire new skills it will become more relaxing to you. As you commit the time to doing this for yourself, you will start to enjoy the process more. I call it a practice, because just like yoga or medicine…it is indeed a practice. Meaning we are always learning….we are always improving….and we don’t go into the kitchen ever feeling that we have to be perfect or have perfect results.
 
Recipes are guidelines…
Recipes: let’s talk about them for a minute. Recipes are guidelines. They are someone else’s way. Recipes have their own sort of rhythm and format that makes it hard for the writer to tell you absolutely everything you need to know. So when you reproduce a recipe and something goes wrong…the dish doesn’t turn out….don’t be discouraged. Try again. Or go research a similar recipe on line and try that. The technical skills you will learn in this course are meant to give you the confidence you need to rely less on recipes over time, and more on your own vision of what you want to create. 
How to Navigate This Course
You can approach the Veg-Centric courses a couple of ways. You can start at Chapter One and navigate through each chapter one by one. You will find a button at the bottom of each chapter that will take you right to the next chapter. 

Or you can start with the menu and decide what dish you want to make first. Then you can refer to the technique chapter relevant to that recipe. You will find links all throughout that will help you learn more about how to make that particular dish. 

My hope is that you will take your time using the course. And refer back to the videos and lessons often. 
Cooking Technique




 
 
 
 
 
 
 
 
 

 
 

 
 
 


 
 

 

 
Chapter Five: Week One
The Menu + PDF
Week one Grocery list + PDF
Week one Prep list + PDF

(all of these will be sent as PDFs, but I will find a place for them somewhere in the curriculum. Only doing one week of menu?)












 

 
 
 
 
 
 

 
 

 
 

 
Technique: Poaching + VIDEO
  • Use a pan that you can fill with enough liquid to barely cover several pieces of fish or chicken breast. A round bottomed pan is good.
  • Fill with enough water or low fat, low sodium chicken stock and turn the heat on medium high and bring to a slow boil.
  • You can also use this time to add in lemon juice, bay leaves, herbs for flavoring.
  • When the water is gently boiling, slide the pieces of protein into and make sure they are covered just over the top with the liquid.
  • Maintain the water at a simmer, not a fast boil, for about 8  to 10 minutes
  • Use your thermometer to check the internal temperature
  • Remove with a slotted spoon. The liquid can be saved to add to a fish or chicken stock or discarded.
 
 
VIDEO: Steaming quinoa
VIDEO: braised greens
VIDEO: roasting squashes
VIDEO: cutting greens with heavy steams (for the swiss chard, and kale + onion recipes)
VIDEO: making croutons
 

 
VIDEO: baking chicken
VIDEO: removing bones from chicken
 
 
Stir frying
  • Get your pan hot first
  • Then add a teaspoon of oil (expeller pressed canola oil would be best here)
  • Make sure the protein is cut in uniform pieces so it will cook
  • You should hear that sizzle when it hits the pan
  • Let it sit for about a minute to get a nice crust going
  • Then start stirring it frequently.
  • Once the meat has cooked on all sides and is cooked through, remove from the pan
  • Add vegetables and continue stir frying the same way.
  • When vegetables are finished, add the meat back in and add in a low sodium, low fat sauce of your choice or just some soy sauce or some lemon
 
VIDEO: making a three egg omelet
PHOTOGRAPH: seasonal fruit crisp
 
Chapter six: The Lunch Bowl
Ingredients + PDF that are great for a lunch bowl
PHOTOGRAPH of lunch bowls
Using a Salad Spinner
A salad spinner is a great tool for washing greens of all kinds, including herbs.
Put the greens in the strainer inside the spinner bowl.
Fill up the bowl with water and swish the greens around with your hand to remove any dirt.
Remove the strainer from the bowl and discard the water.
Give the greens in the spinner one more rinse.
Return the strainer with the greens to the bowl and put the lid on.
Spin the greens several times to release all water.
Remove the lid and remove the strainer. Discard any water.
A salad spinner is an excellent way to store greens.
Or place the washed greens in a large Ziploc with paper towels.
Store in the refrigerator.
 
 
Chapter Seven: Week Two
Menu + PDF
Shopping list + PDF
Prep List + PDF
 
Steaming Vegetables:
  • Fill a pot with a steamer insert with about 3 inches of water
  • You can flavor the water with citrus, herbs, vegetable or chicken base
  • Bring the water to a boil
  • Place the vegetables in the steamer insert
  • Do not overcrowd the insert
  • Cover the pot with a tight fitting lid
  • Insert time chart here for various vegetables
  • Keep an eye and make sure the water doesn’t run out
  • Steam until the vegetables are tender
  • Remove and season
 
 
 
Steaming Method #2
  • The method to use when you want to steam a small amount of vegetables quickly.
  • In a saute pan, bring about 1 inch of water to boil
  • Add the vegetables, but don’t overcrowd the pan
  • Cover with a lid
  • Keep an eye and make sure the water doesn’t run out
  • Steam until the vegetables are tender
  • Strain off any excess water and season.
 










































































  • Steaming and Roasting Method
  • This method has the effect of starting to cook vegetables internally before
     they start to caramelize on the outside. It’s great for hardier vegetables like carrots and asparagus.

  • Preheat the oven to 400 degrees
  • Spray a baking sheet with olive oil
  • Place the vegetables on the tray and roll them around to coat with the oil.
  • Cover tightly with foil
  • Place in the oven until they are cooked halfway
  • Remove the foil and let the vegetables continue to cook until they brown on the outside.
  • Stir them around once halfway during the roasting process to ensure even cooking.
  • Remove and season.
 
Video: Blanching technique, Brussels sprouts
Video: Roasted tomatoes
Video: Making Green curry
Video: Roasting Broccoli
Video: How to stuff a burrito
Video: The steaming/roasting technique (asparagus)
Video: Mixed berry sorbet
 
Chapter 8: Miscellaneous
Beverages
Snacks
Travel
Restaurants
 
 
 
 
 
 
 
 
 
 
 
 
.
 
 
 
 
 
 
Chapter 8: Miscellaneous
 
Beverages…..
Ways to give up soda…
One of the healthiest moves we can make is to give up or drastically reduce our intake of sweetened drinks, especially soda. And also alcohol.  We all know this and it’s not always easy.
I recommend experimenting with some other kinds of beverages to help you wean yourself off of soda and alcohol
1.     Iced tea, of course is a great substittue and there is a lot of research about the health benefits of tea. Green tea especially. If you are used to drinking sweet tea, and have tried going cold turkey with sugar, then try reducing the amount little by little. Or substituting stevia
2.     Any tea can be turned into iced tea by steeping like you would hot tea and then letting it cool, then pouring over ice. I love making all kinds of flavored iced teas. And I really love green tea with some fresh mint in it.
2. Sparkling mineral water has become my new addiction. I love Perrier and San Pellegrino and Gerolsteiner. These are all great naturally carbonated mineral spring waters. I play around all the time with what I add to them. But my favorite is ginger juice and lemon. Or just lemon alone. Or whatever citrus I have around. Sometimes I get fancy and add rosewater. Or fill the glass with berries. These are very refreshing and fun.
3.   Make a hot chocolate with a low fat milk, cocoa powder and honey. Add some cinnamon or nutmeg or other spices.
One other way to make the transition away from soda  and alcohol more fun….is using your best glasses. Do you have beautiful wine glasses that  you don’t use if you’re giving up alcohol? Or beer glasses you love. Use them for everyday and make yourself feel loved and special. Don’t save your best stuff for a special occasion.
 
Heart Healthy Snacks:
  • Fruit is the perfect snack, especially the portable banana, apple + orange
  • Crunchy raw vegetables like carrot or celery sticks
  • Unsalted sunflower seeds
  • Low fat cheese
  • Green smoothie
  • Low fat, low sugar yogurt
  • Frozen grapes
 
Essential supplies for traveling with your own food:

  • Insulated lunch bag
  • Small plastic bowls with secure lids
  • Small ziploc bags
  • Water bottle, hot/cold, with secure lid
  • Reusable fork and knife set
  • Paper napkins
 
Eating at Restaurants….
 
The most important thing is plan ahead: calling or googling the menu in advance gives you a chance to settle on an order that won’t be influenced by the aromas that will hit you when you enter the restaurant. As well, the comradarie and festive atmosphere may influence you to throw out your goal and get lost in the moment. Normally I would say that it is a good thing. But sticking to your healthy diet means so much to your overall happiness, it’s worth the effort.

  • Find out where you are going and call ahead or google the menu, so that you decide what you will eat before you arrive.
  • Let your server know from the start that you are on a low fat, low sodium diet.
  • Order skinless chicken or fish grilled or pan-seared, not breaded and fried.
  • Tell the kitchen to cook your food in olive oil.
  • Avoid sauces and dressings.
  • For salads, ask the server for any dressing with olive oil.
  • Or ask for them to bring you olive oil and vinegar.
  • Ask for vegetables to be stir-fried (in olive oil) or steamed.
 
 
 
.Cooking is a grounding practice. A form of meditation, if you choose to see it that way. As you acquire new skills it will become more relaxing to you. As you commit the time to doing this for yourself, you will start to enjoy the process more. I call it a practice, because just like yoga or medicine…it is indeed a practice. Meaning we are always learning….we are always improving….and we don’t go into the kitchen ever feeling that we have to be perfect or have perfect results.
The role of digestion:
Some tips
Soaking beans and grains will help to make them more digestible.
Being careful with portions, so as with meat, thinking of beans and grains as a complement to a meal, not the main focus. For me,  I have found that ½ cup serving works well but that’s just me.
Chewing your food well is very important and cannot be over emphasized.
Good digestion starts in the mouth. Our saliva has enzymes in it that start to break down starches. And of course, just the action of breaking down the food into smaller particles make digestion easier in the stomach. Large pieces of undigested food can cause bacterial overgrowth in the intestines as well as we aren’t extracting all of the nutrients we need.
 
Another little note: not drinking really cold drinks around the time of eating. The stomach needs to be at body temperature to digest properly.
 
- Review of the Core Food Plan from the IFM
 
 
PROTEIN
List of plant protein sources….
 
The IFM recommends 3 to 4 ounces of protein at each meal. That’s the size of the palm. That would be 4 ounces divided by grams would be 112 grams of protein. So if you look at the overall content of your meal…..
 
Recommend some good veggie burgers
 
FATS
Various kinds of fats
List of the good ones.
Olive oil is the best…coconut oil…sesame oil…..cold pressed oils like avocado and walnut
Avocado
 
 
FIBER
 
 
SUGAR
Reducing the amount of sugar we consume is key to long term vibrant health. Here are the sweeteners we should favor: honey, maple syrup, coconut sugar,
Talk about the double sweetener trick
Stevia
Getting artificial sweeteners out of our diet, as well as any kind of refined processed sugar.
 
 
LEGUMES
All beans are legumes
Not all legumes are beans, for example, peanuts are legumes, but not beans.
When we eat the pod and the seed of a legume, it is considered a vegetable, such as green beans and snow peas
Beans are a class of seeds of legumes and they are classified by their shape.
Round beans are peas; disc shaped are lentils; oval shape are beans like pintos, etc.
 
DAIRY:
It’s definitely crucial to choose organic if you eat dairy. Conventional dairy is full of hormones, antibiotics and pesticides. So even if you are a person who can digest dairy well, then you can still experience inflammation from all of the added chemicals.
We know that some people can digest dairy fine. If you suspect that dairy products are a problem for you, then I recommend a period of eliminating dairy to see how you feel.
 
So these products will help with that, or if you plan to eliminate dairy completely.
 
Lactose intolerance is for those who don’t make the enzyme lactase to break down the lactose. That’s different from an allergy.
 
Two main types of milk proteins: casein and whey. Casein is the solid part and is about 80 percent. The whey is the liquid part.
You can remove the casein and whey but making ghee, which is considered to be very nutritious and is great for cooking.
 
List of dairy alternatives…
 
NUTS AND SEEDS
A list of them
With peanut butter, making sure it is organic is important.
Keeping them around to throw onto salads, etc will help add protein and healthy fats to your diet.
 
I freeze nuts to keep them longer. They can go straight from freezer into any dish.
 
NON STARCHY VEGETABLES:
IFM recommends  6 to 7 servings of non starchy vegetables per day.
And 2 to 3 servings of fruit daily.
 
Make sure you vary the color.
 
Watching the smoking point of the oil you use if you cook at high heat….
 

 
 

 

 

About the instructor:

Rhona Bowles Kamar
chef + restaurateur + pranajunkie
For over 20 years, Rhona Bowles Kamar has been creating healthy dishes at Ramsi’s Café on the World, her family’s restaurant in Louisville, KY. She also writes about food at www.prana-junkie.com, teaches cooking classes and creates personalized menus for private clients. She is also co-owner of the family’s Raising Hope Organic Farm and is a huge advocate for organic farming. She is the mother of three children. She has a degree in journalism from the University of Kentucky and is a graduate of the Institute for Integrative Nutrition.

​Have questions about the course? Please email......
r[email protected]

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