An

interactive 8-

class series

that teaches

a

proven

, practical

and

de

licious way to

fight and

protect against

obesity,

diabetes, heart

disease,

autoimmune

Natural Healing & CookingDowntown, Encinitas and Poway

Learn to use the natural healing power of food to rejuvenate yourself from the inside-out. Lessons draw from nutrition science, epidemiology and time- tested principles (and cuisines) from around the world.

Class 1: Five Pillars of a Healthy DietClass 2: Roadmap to Reach Your

Health GoalsClass 3: Naturally Achieve

Your Ideal WeightClass 4: The Power of Balance Class 5: The Mind-Body-Food

ConnectionClass 6: Anti-Inflammatory,

Immune-Supporting FoodsClass 7: Inner Health, Outer BeautyClass 8: Become a Light in the World

2015 ScheduleUp-to-date Schedule Online

* Half (4-class) series: $295/person* Full (8-class) series: $495/person

disorders and

c

ancer.

Classes held

weekly, for

8

weeks.

Course HighlightsUnderstand the effects of dietary patterns on health and illness, around the world and through the ages.

Enjoy delicious, balanced, and easy- to-prepare whole-food, plant-based meals with organic ingredients sourced locally.

Explore methods to get the best texture and flavor from more than 20 different types of whole grains, beans and legumes.

Learn the tricks to picking the perfect vegetables and fruits.

Gain practical tips, customized tools,

and menu plans to fit your life.

* Single class only: $75/person

Discover new food preparation

skills and cooking techniques that draw out healing properties and flavor from foods, herbs, & spices.

Gain access to: Hundreds of free, health-promoting, quick-and-easy recipes; Course materials, handouts and worksheets; Ongoing support

network.

Bring Friends & Family!25% OFF for 2 or more

Use Promo Code: GROUP

REGISTER ONLINE: http://cim.ucsd.edu/cookingUCSD Center for Integrative Medicine http://cim.ucsd.edu 9500 Gilman Dr., La Jolla, CA 92093-0807 858-334-4631

Green Bliss Smoothie (4

servings)

A green smoothie can be the most invigorating way to start your day when the weather is warm! Try substituting your favorite seasonal fruits and veggies for a personalized delight. Ingredients below are suggestions only—find your own favorite green drink!

INGREDIENTS3 large kale leaves 2 celery stalks½ juice and zest of lemon1 ½ cup nondairy milk (almond, rice, hemp, walnut, etc.) or apple juice1 cup grapes (red and/or green, if in season) 1‐inch piece of ginger, or 1 TBL grated1 bunch fresh mint leaves (optional)1 frozen banana or other frozen fruit (optional) 1 handful of nuts (optional)1 TBL raisons or 2 dates, pitted

INSTRUCTIONSWash all ingredients and remove any brown spots of your veggies and ginger (not necessary to peel completely). Grateginger and place in blender with nuts at bottom (if using) , nondairy milk, kale, celery, ginger, and mint (if using) Add additional nondairy milk if needed to achieve desired consistency. Add the grapes, lemon juice and zest last. Blend in frozen fruit last. Serve.

Fruit Compote (6 servings)

INGREDIENTS2 apples and/or 2 pears and/or 1 cup fresh or dried berries/fruit of choice (raisons, apricots, berries)3 TBL water1 TBL lemon juice + zest1 tsp cinnamon or 1 cinnamon stick Pinch of sea salt

INSTRUCTIONSIdeally, soak dried fruit in water for an hour. Use soaking water. Note that thisstep is optional but helpful if you are NOT using waterless cookware or if this is the first time making this dish. Wash and chop fresh apples and/or pears into chunks, keeping skins. Place chunked fruit at the bottom of the pan, stir in lemon juice, cinnamon, and salt until evenly distributed. Pour dried fruit, fresh berries (if using) and water on top. Do not stir—leave dried fruit at top to prevent sticking to the bottom. Cover with a lid. Cook fruit on low heat, for about 1 hour. Do not remove lid to check on fruit while it is cooking, unless you believe it is burning. Otherwise, al ‐low to simmer on low, with cover tight, for 1 hour.

Serving suggestions: 1. As‐is! Garnish of fresh sprig of mint or basil for an added touch. 2. Scoop on top of oatmeal or breakfast porridge. 3. Stir into whole‐grain pancakes, breads, or muffins in place of oil! 4. Make a pie: Stir 4 TBL water or almond milk + 1 TBL kuzu or arrowroot into compote at end – pour mixture into pie crust (optional: top with pecans or walnuts) and bake in preheated 350 degree oven for 30 minutes, or per crust instructions.

For more recipes, self ca‐ re tips and info about integrative medicine at UCSD,

visit http://cim.ucsd.edu.