Recommended Experience Level: Intermediate

Length: 40 minutes

Supplies Needed:

• Hot plate or stove
• Cutting board
• Chef’s knife
• Wooden spoon or spatula
• Water
• Electric kettle
• Dutch/french oven
• Pot with lid
• Can opener
• Sieve or colander
• Basmati rice
• 2 tbsp avocado oil
• 1 large onion, chopped (any type)
• 1 med-large sweet potato, peeled and chopped into ½ in cubes
• 1 med-large russet potato, peeled and chopped into ½ in cubes
• 2 medium carrots, chopped roughly the same size
• 1-2 cups cauliflower florets, cut to similar size
• 3 cloves garlic, minced
• 3 tbsp tomato paste
• 1 can or box of whole peeled tomatoes and their juice
• 1-2 cup chicken or vegetable stock
• 1 can coconut milk or cream
• 1 can garbanzo beans, drained and rinsed
• 3/4 cup frozen peas
• 1-2 handfuls of sultanas
• 2-3 tbsp curry powder or paste
• 1 tsp paprika
• 1 tsp onion powder
• 1 tsp garlic powder
• 2 tsp salt
• 1/2 tsp pepper
• 1 tbsp turmeric
• 1-2 tsp dried oregano
• 1-2 tsp fenugreek
• 1 tsp ginger
• 2 tsp garam masala
• Cilantro and scallions for serving

Description: This class will address blood sugar and the importance of avoiding blood sugar spikes and crashes. We will discuss ways of keeping blood sugar stable through diet and how to eat foods in ways that avoid blood sugar spikes. This class includes a cooking demonstration for vegan curry with basmati rice.

Teaching Artist: Madison Martin, MS, CNS

Disciplines: Nutrition, Wellness