Amy Symington – Whole-Foods, Plant-Based Cooking

Amy Symington – Whole-Foods, Plant-Based Cooking

You’re likely hearing the terms “whole foods” and “plant-based” more often lately. That’s because the plant-based diet is a full-blown movement, making waves for its ability to improve health, prevent disease and heal the planet. In particular, studies show that on a plant-based diet, one’s risk of obtaining any of the major chronic diseases can be significantly reduced. Plant-forward eating can be done to any degree and still be beneficial. Whether you want to be part-time plant-based or 100%, plant-based chef and functional food expert Amy Symington will guide you through everything you need to know about going plant-based healthfully in this highly-anticipated new Clean Eating Academy course.

Join the plant-based movement!

Eating a partially or fully plant-based diet is one of the best things you can do for your health, immunity, energy and to prevent your risk for chronic diseases.

Plant-based foods are essentially functional foods, and functional foods are foods that contain nutrients but also provide additional, elevated health benefits including protection against disease. They contain a significant source of fiber and phytonutrients and they help to prevent and manage all sorts of ailments. In particular, studies have shown that when following a veg-forward diet, one’s risk of developing any of the major chronic diseases can be significantly reduced. This list includes arthritis, heart disease, type 2 diabetes, cancer and obesity. Moreover, eating a diet rich in high-fiber plant foods significantly improves gut health, immunity, eye health (including macular degeneration and cataracts). Plant foods also reduce inflammation, increase energy, improve skin health and aid in healthy weight loss and maintenance.

And it doesn’t mean you have to swear off meat entirely or forever. This style of eating lends itself well to whether you want to ease into a plant-based regimen at 25% or 50% of the time, or be exclusively plant-based all the time. The health-improving and preventative benefits are still present at any degree.

Let plant-based chef and functional food expert Amy Symington guide you through 7 comprehensive lessons on how to benefit from a plant-based diet and how to do it healthfully and deliciously. As your instructor, Amy will offer health-focused, evidence-based advice pertaining to the consumption of plant foods and their benefits, as well as tasty, satiating, nutrient-dense meal and snack ideas and plenty of cooking techniques along the way.

In this in-depth 7-week online guide to plant-based cooking, you’ll learn:

• The difference between plant-based, flexitarian, vegetarian and vegan diets
• How to eat a plant-based diet healthfully, with all the necessary nutrients
• How to customize a plant-based diet to fit your commitment level
• How to shop for, prep, and cook a variety of plant-based staples
• Key substitutes when switching to a more plant-based diet
• How to meal prep for success
• How to eat out with ease
• Recipes for every meal of the day, plus snacks
• Weekly cooking tutorials on key plant-based recipes
• A robust recipe manual with meal-planning guides for the week to get you started
• Access to the instructor and fellow students via a private Facebook page to ask questions and share information

Curriculum:

WEEK 1

• Difference between plant-based, flexitarian, vegetarian, and vegan diets
• Reasons people select a plant-based diet
• Benefits of a whole foods, plant-based diet
• Cooking component: What breakfast looks like on a plant-based diet and how to master it

WEEK 2

• What is a plant-based diet and how to customize it to fit your needs
• Plant-based eating throughout the lifecycle: – pregnancy, infancy, childhood, adolescence, adult and aging
• What to stock in your cupboards, fridge and freezer
• Grocery shopping tips
• General food prep tips (including lectins and proper preparation of lectin- rich foods)
• How to eat out with ease
• Cooking component: Tools, flavor builders and staple recipes for your plant-based diet

WEEK 3

• Plant-based eating for chronic disease prevention and management
• Phytonutrients and their benefits
• Fiber and its benefits
• Major chronic diseases and functional food benefits
• Foods to include in your diet
• Foods to minimize or eliminate from your diet
• Cooking component: Breakfast, lunch and dinners for eating for chronic disease prevention and management

WEEK 4

• Transitioning to a plant-based diet
• How to substitute plant-based ingredients in lieu of animal-based ingredients in all your favorite foods
• Cooking component: Plant-based comfort foods: pancakes, mac and cheese, shepherd’s pie, pot pies, chocolate monkey smoothie and more

WEEK 5

• Vitamin and mineral concerns and how to balance them on a plant-based diet
• Cooking component: Mouthwatering recipes that include foods that focus on each key nutrient

WEEK 6

• Everyday substitutions for baking, eggs, dairy, meat
• Cooking component: Baked goods, nut cheeses, veggie burgers, cheese-free pesto, egg-free egg salad sandwich and more

WEEK 7

• How to practically applying your nutrition knowledge and tips to succeed
• Meal prep
• Eating mindfully
• Reading labels
• Cooking component: A ground beef replacement you’ll use dozens of ways plus a wow-worthy dessert