Culinary Skills 1
UNIT 1 |
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Why Culinary Medicine is Important?
Setting Up The Kitchen Navigating the Grocery Store The Pantry Article Review (Impact of Home Cooking) Video On Demand Review
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GOALS:
OBJECTIVES:
- Encourage integration of Culinary medicine in various teaching platforms related to health and cooking
- Implement effective kitchen setup for Plant-based cooking
- Apply healthy shopping tips to set up the pantry
OBJECTIVES:
- Describe the impact of home cooking and eating at home in health outcome
- Describe the importance of setting up the kitchen for sustainable home cooking
- Explain how setting up the kitchen can help make the transition easier and effective.
- Identify and select whole foods that will help effectively prepare healthful, plant-based meals throughout the course.
- Efficiently stock the pantry and refrigerator with needed items
Why Culinary Medicine Is Important
Culinary medicine is an evidence-based field that combines nutrition and culinary knowledge and skills to assist patients in maintaining health and preventing and treating disease by choosing high-quality, healthy food in conjunction with appropriate medical care. Culinary medicine can be thought of as the applied laboratory portion of a nutrition curriculum for medical trainees. Culinary medicine training can be provided as part of medical and residency curricula, training programs for those in allied health professional fields, or incorporated later as continuing (medical) education. Good culinary medicine courses address basic healthy food preparation and acquisition (i.e., where to purchase or otherwise get food) skills while taking into consideration time, financial resources, and cultural food traditions of patients aiming to make dietary changes.
The field of culinary medicine arose out of a perceived need to make evidence-based nutrition education practical and accessible for everyone. Nearly 80% of the chronic diseases faced by those in the U.S. and other Westernized countries are preventable through lifestyle changes. Poor diet has been identified as the top contributor to early death and lost healthy life years in the U.S. Dietary risks are associated with 11 million deaths across the globe annually. However, only 20 hours are spent on nutrition content in U.S. medical schools—equivalent to approximately one week (or 0.6%) of the total average hours of instruction.
Furthermore, only 25% of medical schools have a dedicated nutrition course, and much of the content focuses on biochemistry and micronutrient deficiency states. Very little, if any, time is dedicated to helping students learn the components of a healthy diet, how to make a healthy diet enjoyable and practical, or how to counsel patients effectively on making healthy dietary changes. Another barrier to effective nutrition education is that instruction primarily occurs in preclinical years, disconnected from patient care.
The hands-on, interactive approach to nutrition education used in this culinary medicine engages learners at all stages of training. In contrast, preclinical students may not appreciate the importance of dietary counseling skills or the use of food as medicine as fully as those at later stages of training. Interest in personal health or the health of loved ones may be key motivators for internalizing culinary medicine principles. Regardless of the stage in training or practice, skills learned in this course can aid health professionals in improving their own and their family's diets. This is particularly beneficial as the literature shows providers are more likely to counsel patients on health behaviors that they engage in themselves. Given that most medical and allied health professionals will interact with thousands of patients throughout their careers, dedicating time to culinary medicine during training can potentially impact the individual patient level and population health.
Finally, culinary medicine principles are relevant to all specialties of medicine, allied health professions, and the culinary industry. Taking a culinary medicine course will help participants think about how lessons learned might be applied in their specific field or specialty. Invite faculty from various specialties to join a class session and share clinical correlations from their practice with the day's topic. Patients and families can and should be exposed to culinary medicine and nutrition principles, where relevant, in all parts of the health care system they interact with. This is particularly important because behavior change is much easier when there is buy-in from the whole family.
The field of culinary medicine arose out of a perceived need to make evidence-based nutrition education practical and accessible for everyone. Nearly 80% of the chronic diseases faced by those in the U.S. and other Westernized countries are preventable through lifestyle changes. Poor diet has been identified as the top contributor to early death and lost healthy life years in the U.S. Dietary risks are associated with 11 million deaths across the globe annually. However, only 20 hours are spent on nutrition content in U.S. medical schools—equivalent to approximately one week (or 0.6%) of the total average hours of instruction.
Furthermore, only 25% of medical schools have a dedicated nutrition course, and much of the content focuses on biochemistry and micronutrient deficiency states. Very little, if any, time is dedicated to helping students learn the components of a healthy diet, how to make a healthy diet enjoyable and practical, or how to counsel patients effectively on making healthy dietary changes. Another barrier to effective nutrition education is that instruction primarily occurs in preclinical years, disconnected from patient care.
The hands-on, interactive approach to nutrition education used in this culinary medicine engages learners at all stages of training. In contrast, preclinical students may not appreciate the importance of dietary counseling skills or the use of food as medicine as fully as those at later stages of training. Interest in personal health or the health of loved ones may be key motivators for internalizing culinary medicine principles. Regardless of the stage in training or practice, skills learned in this course can aid health professionals in improving their own and their family's diets. This is particularly beneficial as the literature shows providers are more likely to counsel patients on health behaviors that they engage in themselves. Given that most medical and allied health professionals will interact with thousands of patients throughout their careers, dedicating time to culinary medicine during training can potentially impact the individual patient level and population health.
Finally, culinary medicine principles are relevant to all specialties of medicine, allied health professions, and the culinary industry. Taking a culinary medicine course will help participants think about how lessons learned might be applied in their specific field or specialty. Invite faculty from various specialties to join a class session and share clinical correlations from their practice with the day's topic. Patients and families can and should be exposed to culinary medicine and nutrition principles, where relevant, in all parts of the health care system they interact with. This is particularly important because behavior change is much easier when there is buy-in from the whole family.
Most people know that vegetables are good for them, yet, only 1 in 10 children and adults are eating the daily recommended
several servings. While some factors are likely at play, a major barrier is that vegetables have yet to be presented as delicious and craveable. A key goal of this culinary medicine course is to present healthy food choices as unapologetically delicious. A key barrier to eating healthy foods is the wide availability of tasty, fast, cheap, unhealthy foods. Another key goal of this course is for students to understand that healthy food can be tasty, quick, and inexpensive if you know how to cook and plan meals. For those less worried about their diet's financial aspects and more concerned about time constraints, the lessons learned in this course are translatable to learning how to eat healthier on the go and make quick, tasty meals in minutes.
several servings. While some factors are likely at play, a major barrier is that vegetables have yet to be presented as delicious and craveable. A key goal of this culinary medicine course is to present healthy food choices as unapologetically delicious. A key barrier to eating healthy foods is the wide availability of tasty, fast, cheap, unhealthy foods. Another key goal of this course is for students to understand that healthy food can be tasty, quick, and inexpensive if you know how to cook and plan meals. For those less worried about their diet's financial aspects and more concerned about time constraints, the lessons learned in this course are translatable to learning how to eat healthier on the go and make quick, tasty meals in minutes.
Setting up the Kitchen
SETTING UP THE PANTRY, REFRIGERATOR AND FREEZER
This unit will help you learn about a plant-based kitchen's items, components, and ingredients. You will develop strategies for setting up your pantry, refrigerator, and freezer. You will also learn important tips for shopping that will keep you on the plant-based path.
One of the first steps in embarking on a whole-food, plant-based home cooking is to set up the kitchen, which largely includes the pantry, freezer, and refrigerator. This step only happens after a period of time, and it's an individual process that can be intimidating to start the transition from customarily processed and packaged food cooking to fresh, whole foods. But as you start cooking with more plant-based goods, you will eventually reduce purchasing and relying on packaged, highly processed foods. Healthy behavior change is a process, and it's individual progress. You might go headfirst, while others may slowly move step by step. Whichever approach you are at, beginning to make the change is critical for future success and could be easier than you think.
This unit will help you learn about a plant-based kitchen's items, components, and ingredients. You will develop strategies for setting up your pantry, refrigerator, and freezer. You will also learn important tips for shopping that will keep you on the plant-based path.
One of the first steps in embarking on a whole-food, plant-based home cooking is to set up the kitchen, which largely includes the pantry, freezer, and refrigerator. This step only happens after a period of time, and it's an individual process that can be intimidating to start the transition from customarily processed and packaged food cooking to fresh, whole foods. But as you start cooking with more plant-based goods, you will eventually reduce purchasing and relying on packaged, highly processed foods. Healthy behavior change is a process, and it's individual progress. You might go headfirst, while others may slowly move step by step. Whichever approach you are at, beginning to make the change is critical for future success and could be easier than you think.
Navigating the Grocery Store
Often, we never leave the grocery without buying items that we don't actually intend to purchase. One of the most daunting aspects of preparing for home cooking can be shopping for ingredients because navigating the grocery store can sometimes be overwhelming. But by developing and sticking to a few simple strategies, you can sustain a healthier, faster, and less expensive grocery trip.
HEALTHY SHOPPING TIPS
Create a list before entering the grocery store and stick to it as much as possible. Remember that stores are carefully planned and purposely designed to put shoppers off track and encourage them to buy more items they do not intend to purchase. This is why it's necessary to be familiar with your store layout, make a note on your prepared list, and try to stick to it. Fresh foods are usually placed on the store's perimeter, while processed and packaged foods are stocked in the interior aisles. Another essential tip you should never miss is never to shop when you're hungry. Cravings can always lead to what we commonly call "impulse shopping" or "over-buying."
Have a regular shopping frequency, ideally 2 to 3 times per week. That big trip once a week saves you money, but a few short trips, especially at off-peak hours, can actually make your life easier and healthier. This is especially important when keeping to a plant-based whole food diet because frequent trips ensure you get the freshest produce and reduce the likelihood of having food in your fridge go to waste. Throwing away rotten food is the same thing as throwing away money.
Choose the product that will give you the best quality at a reasonable cost.
- Avoid produce that is bruised or damaged. If you need fresh-cut items, ensure they are well-chilled and refrigerated.
- Choose ripe fruits and vegetables over unripe ones.
- Buy whole spices and grind them yourself for optimum freshness and flavor.
- Choose fresh herbs whenever possible for superior flavor building within recipes.
- Organic produce is ideal but may only sometimes be practical. Take time to review discussed evidence in the video clips.
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One essential purpose of setting/resetting your kitchen is to create a space for food free of clutter and functional in its use of space and choice of ingredients containing foods that will improve cooking and health. Having a kitchen cluttered with unnecessary ingredients will make movement more difficult to stay organized and maintain focus to achieve your goal.
Items purchased should be mostly whole, plant-based foods. When packaged foods are necessary, we highly encourage you to read the labels to make informed decisions carefully. Setting up the kitchen may be a bit tedious and overwhelming, but taking it step by step will eventually lead to a kitchen that can run efficiently and has easier access to the things you need.
REFRIGERATOR AND FREEZER |
Fresh Fruits |
Fresh Vegetables |
Essential Items Condiments and staple ingredients |
Fresh fruits Frozen fruits Dried Fruits Fresh fruit pastes Fruit spreads |
Dark greens Salad lettuces and mixes Seasonal fresh vegetables Tubers and starchy vegetables Fresh herbs Fresh spices |
Non-dairy milks Whole grain breads and wraps Vegetable stock Frozen grains and beans |
PANTRY |
Grains and Beans |
*Canned & Jarred |
Condiments |
Seasonings |
Snacks |
Whole grains Whole-grain flours Whole-grain cereals Whole-grain pastas Varieties of beans Dried beans Sprouted beans *Canned beans |
*Tomato products Miso *Beans Mushrooms Corn |
*Vinegars *Hot sauces *Nut and seed butters *Tamari *Soy sauce *Salsas |
Quality sea salt Finishing salts Dried herbs, spices Spice mixes Nutritional yeast Granulated and liquid sweeteners |
Dried fruits Raw nuts and seeds *Whole-grain crackers Fruit bars |
*Make sure that items don't have added oils, and is low in sodium when applicable.
The Pantry
Below are the number of items that will be useful to prepare or purchase for this module's task. As you determine specific recipes that you will be making for each module, you must also review the suggested shopping list as a useful tool to help ensure you get all the ingredients you need. You may already have a number of items in your pantry that are recommended in this course.
The purpose of categorizing the items listed below is to give you a board checklist of all the general ingredients used in this course. However, based on the shopping list template, it will be up to you to mark off the items you need for each module. In most modules, you will be given a choice of recipes to make, so get in the habit of planning your meals based on your course recipe activities, and take your completed list with you to the store each week.
Some modules in this course are more cooking-intensive than others. Ensure you carefully review each lesson before deciding on the ingredients you will need for the task. As you learned in the previous task, taking a list to the grocery store is a great way to stay organized and on track as you shop for the week.
PANTRY ITEMS
Items in your pantry can be stored at room temperature, in airtight, sealed containers.
Items in your pantry can be stored at room temperature, in airtight, sealed containers.
Dry Grains & Legumes
There are over 800 different types of legumes. They come fresh, frozen, canned and dried. Try to vary your choice of beans or grains throughout the task and try something new. Be sure when choosing canned beans that they are sodium-free.
There are over 800 different types of legumes. They come fresh, frozen, canned and dried. Try to vary your choice of beans or grains throughout the task and try something new. Be sure when choosing canned beans that they are sodium-free.
- whole grains such as: brown rice, quinoa, oats, etc.
- dry lentils (green, black, split, red, etc.)
- beans (white beans, kidney, black beans, mung, adzuki, pinto, garbanzo, etc.)
- whole grain pasta
Seasoning
When choosing dried herbs and spices, look for non irradiated organic spices that are free from fillers. Almost all herbs and spices are beneficial to your health and add a ton of flavor to your dishes.
When choosing dried herbs and spices, look for non irradiated organic spices that are free from fillers. Almost all herbs and spices are beneficial to your health and add a ton of flavor to your dishes.
- Sea salt (recommended only for finishing which we will explain more in coming lesson)
- Black pepper (in grinder)
- Herbs and spices that you love or would love to try
- Nutritional yeast
- Vanilla beans or vanilla extract
Whole Food Fats
These ingredients are very calorie dense and we strongly encourage you to only use them in small amount. Be sure these are without added oils and sodium when applicable.
These ingredients are very calorie dense and we strongly encourage you to only use them in small amount. Be sure these are without added oils and sodium when applicable.
- nut and seed butters
- olives and capers (not packed in oil, and rinsed well before using)
- raw nuts and seeds as cashews, almonds and flax seeds
Vinegars
Having a nice array of vinegars will allow you to vary your dishes and dressings. Some of the most common culinary vinegars include:
Having a nice array of vinegars will allow you to vary your dishes and dressings. Some of the most common culinary vinegars include:
- balsamic vinegars
- apple cider vinegar
- rice vinegar
- cane vinegar
Sweeteners
There are many plant-based sweeteners that let us indulge ourselves now and then. Here are few of the sweeteners that you will see.
There are many plant-based sweeteners that let us indulge ourselves now and then. Here are few of the sweeteners that you will see.
- dried fruits as dates and mangoes
- liquid sweeteners such as pure maple syrup or brown rice syrup
- granulated sugars such as date sugar, cane sugar, coconut sugar
Canned, Boxed & Jarred Goods
These items help you make healthy food in a pinch. Read the labels to make sure these ingredients are low sodium and contain no added oils.
These items help you make healthy food in a pinch. Read the labels to make sure these ingredients are low sodium and contain no added oils.
- tomato products
- vegetable stocks
- tamari, soy sauce or Bragg Liquid Aminos
- Hot sauces and other condiments
Refrigerated Items
- non-dairy milks (choose unsweetened varieties)
- miso 9from sweet white to savory brown or red)
- tofu and tempeh (don't rely too heavily on this category; enjoy a varied diet)
Frozen Items
use the freezer to stock up on ingredients that are great additions to your meals.
use the freezer to stock up on ingredients that are great additions to your meals.
- frozen fruit for dessert
- frozen vegetables
- frozen beans and grains
Unit task 1
In this activity, you can organize your kitchen, which will help you prepare for cooking throughout this course. We are not grading you on how plant-based your space is. We understand that you, your family, or roommates may choose to eat other foods, but we will be looking for an indication of the effort you put into organizing your space.
Take two photographs showing four separate spaces in your kitchen that have been cleaned out and organized- your refrigerator being one and a dry-goods pantry or cupboard being the other. Remember that the images need to be clear and well-lit.
These images should reflect a kitchen where some new effort was made to organize, reduce or remove processed and animal-based foods (to the extent it makes sense in your home), and otherwise show a good set-up to support plant-based cooking. If you are not 100% embracing the lifestyle, please attempt to demonstrate that you have made a significant change - more is needed to show a few new ingredients. Be detailed in your description so your instructor can fully understand the adjustments you made in preparation to cook for this course.
Each student resets their kitchen at their own pace. It's a journey, not a race. Be sure to accompany each photo with a short title and a detailed description of what you did to reset the space in each case.
Take two photographs showing four separate spaces in your kitchen that have been cleaned out and organized- your refrigerator being one and a dry-goods pantry or cupboard being the other. Remember that the images need to be clear and well-lit.
These images should reflect a kitchen where some new effort was made to organize, reduce or remove processed and animal-based foods (to the extent it makes sense in your home), and otherwise show a good set-up to support plant-based cooking. If you are not 100% embracing the lifestyle, please attempt to demonstrate that you have made a significant change - more is needed to show a few new ingredients. Be detailed in your description so your instructor can fully understand the adjustments you made in preparation to cook for this course.
Each student resets their kitchen at their own pace. It's a journey, not a race. Be sure to accompany each photo with a short title and a detailed description of what you did to reset the space in each case.
Advance to the Next Unit
Submit the required task and advance to the next unit.