Therapeutic Cooking Chef Sitarani Brian

What does it mean to cook “therapeutically”? To harness and protect the power of foods so they might aid in disease prevention, help with recovery from illness, and provide lasting vitality and wellness.

Use your food to: Support immunity Increase anti-oxidants Optimize digestion Reduce inflammation

A Beautiful Plate

Basil Health Benefits: Anti-parasitic Anti-bacterial Stimulates the immune system

Dill Health Benefits: Digestive aid Relieves nausea Soothes muscular tension

Parsley Health Benefits: High in Vitamin A and Vitamin C High in Magnesium, Calicum, Potassium and Zinc Diuretic

Cilantro Health Benefits Diaphoretic Carminative Shown to help draw mercury out of tissues

Sage Health Benefits: Anti-microbial Muscle relaxant Stimulates digestion Helps with memory

Thyme Health Benefits: Anti-septic Stimulates immunity Fights microbial infection Relieves congestion Soothes cough

Oregano Health Benefits: Anti-microbial Anti-oxidant activity Inhibits growth of bacteria

Cinnamon Shown to improve blood sugar levels in Type II diabetics One gram of cinnamon per day can reduce serum glucose levels, triglycerides, LDL cholesterol, and total cholesterol Soothes muscles Stimulates circulation Carminative Digestive aid Diaphoretic Diuretic Antibiotic Source: Diabetes Care 26:3215 – 3218, 2003

Cayenne Pepper Dilates arteries Good for cardiovascular health Digestive aid Pain reliever Increases basal metabolic rate

Garlic Anti-bacterial Anti-microbial Anti-carcinogenic Anti-fungal Anti-parasitic Shown to lower cholesterol Stabilizes blood sugar

Ginger Anti-inflammatory Anti-nausea Anti-parasitic Normalizes blood pressure Boosts circulation Relieves congestion Soothes cold and flu symptoms Strong digestive aid

Cook Tech Cook your food low and slow. Fats and oils are damaged by heat and light. Smoke Point: the magic number for protection

The Brilliance of Ancient Tradition Protein digestion depends on HCl HCl induced by bitter foods Arugula Bitter melon Radicchio Dark chocolate Dandelion root Apple cider vinegar

Ayurveda Principles: The Six Tastes Tastes influence the organs, glands, etc. Bitter ~ Detoxifies the body, cleanses the liver, controls skin ailments, aids lymph flow & protein digestion Astringent ~ Causes constriction of blood vessels, reduces secretions such as sweating, and bleeding Pungent ~ Stimulates appetite, maintains metabolism, improves blood circulation Salty ~ Cleanses tissues, makes the system limber, activates digestion, supports adrenal glands and kidneys Sour ~ Aids in digestion and elimination of waste from the body, assists in liver detox & fat metabolism Sweet ~ Promotes tissue growth, comforts the body, relieves hunger, related to pancreas and sugar metabolism

Ayurveda Principles: The Six Tastes Bitter ~ rhubarb, spinach, chard, fenugreek Astringent ~ turmeric, cranberries, pomegranate, parsley, unripe bananas Pungent ~ chili, ginger, garlic, radish, onion, mustard, black pepper Salty ~ sea salt, sea vegetables Sour ~ lemon, vinegar, yogurt, sour cream, pickles, tamarind, miso Sweet ~ fruits, root vegetables such as sweet potatoes, carrots, and beets, milk, butter, whole grains

Macrobiotic Acid/Alkaline

Alkalizing Foods Fruits, especially melon, lemons, limes, papaya, mango Vegetables and Herbs, especially parsley, watercress, sprouts, leafy greens and cruciferous vegetables Sea vegetablesMillet AvocadoesUmeboshi Plums Dates and figsMineral broths

Acidifying Foods Grains, especially refined Most legumes All high protein foods Eggs Fish Meat/poultry Sugar Coffee

The Recipes Sita’s Favorite Green Lemonade Ingredients: 1 bunch kale 1 large cucumber 1 green apple or 1 orange, peeled ½ bunch cilantro 2 large lemons Procedure: Process all ingredients through the juicer. Dilute with water as necessary for desired tartness and to reduce the impact of fruit juice on your blood sugar. Enjoy immediately for maximum benefit. Variations: Get creative! Substitute celery for the cucumber. Omit the fruit and sweeten with a little stevia. Use a mix of chard and kale. Add other fresh herbs like basil or parsley. Add beets,carrot, or ginger. Author: Sitarani Brian, Natural Chef

The Recipes Fresh Tomato Sauce with Herbs Ingredients: 2 lbs fresh tomatoes, peels removed or 1(28oz) can whole peeled tomatoes 1 clove garlic, minced 1 small shallot, minced ¼ teaspoon dried oregano ¼ teaspoon dried marjoram ¼ teaspoon dried thyme 1 teaspoon coriander seeds, crushed (optional) up to 1/3 cup extra virgin olive oil to taste 2 tablespoons chopped fresh parsley, for garnish Fresh basil leaves, for garnish Procedure: Combine the peeled tomatoes, garlic, shallot, oregano, marjoram, thyme, and crushed coriander seeds, if using, in the bowl of your food processor. Process until smooth. With the processor running, stream in the olive oil to emulsify. Season with salt and pepper to taste. Pour overtop whole grain pasta or steamed vegetables ‘Author: Sitarani Brian, Natural Chef

The Recipes Anyday Pesto Ingredients: 1 bu fresh herbs, about 2 cups, rinsed and drained, try basil, parsley, cilantro or a combination with sage, thyme, and oregano 1/3 cup nuts or seeds, try pine nuts, almonds, pumpkin seeds, or walnuts 1-2 cloves of garlic, roughly chopped ½ cup extra virgin olive oil Sea salt and freshly ground black pepper to taste Procedure: Place the herbs, nuts or seeds, garlic, sea salt and black pepper in the bowl of your food processor. Process coarsely. With the processor running, stream in ½ cup of olive oil and process until desired consistency is reached. Add more olive oil if desired. Serve over whole grains, vegetables, salad, or protein of your choice. Enjoy! Author: Sitarani Brian, Natural Chef

Thank you!