Join nutritionist Rohini Bajekal and her mother, Dr Nitu, for a virtual pantry tour, nutrition tips and an introduction to oil-free Indian cooking that doesn’t compromise on flavour...

This recording of a live class will include:

• How to make a hearty Red Lentil Dal, her mother Dr Nitu's Green Bean Sabji, served with red rice and a dairy-free Cucumber and Mint Raita
• How to dry roast spices for an oil-free tadka (traditional Indian seasoning for dishes), or tempering without oil
• How to create delicious and healthy Indian dishes without oil or animal products
• The benefits of a whole foods plant-based diet and how to prioritise legumes in your diet
• Link to recording valid for 7 days
• Recipe handout

This class would be especially useful for anyone with health conditions such as Type 2 diabetes who is looking to change their diet and lifestyle.

About Rohini

Outside of running her own nutrition practice, Rohini Bajekal is an Advisory Board Member and Nutritionist for Plant-Based Health Professionals UK, a Community Interest Group dedicated to the promotion of a whole foods plant-based diet for optimal health and wellbeing. Rohini is also Brand Manager for Women for Women’s Health UK, a voluntary service set up to empower women of all ages to make lifestyle choices that will help improve their own health as well as that of their families. Rohini loves sharing the benefits of eating more plants and working with others to create delicious food, posting nutrition tips and recipes every day on Instagram @rohinibajekal

Rohini Bajekal: MA Oxon, MSc Nutrition and Food Sciences, Dip IBLM/ BSLM, Nutritionist and International Board-Certified Lifestyle Medicine Professional
www.rohinibajekal.com

About Dr Nitu

Dr Nitu Bajekal is a consultant obstetrician and gynaecologist for 20 years on the NHS with over 35 years of clinical experience in women’s health. She is also one of the first US board-certified Lifestyle Medicine Physicians in the UK. She is the founder of Women for Women's Health, a voluntary service set up in 2014 to educate and empower women to make dietary and lifestyle choices to help improve their own and their families’ health. Dr Nitu is passionate about educating the public and doctors about women’s health, plant based nutrition and lifestyle medicine, as she firmly believes these go hand in hand.

Dr Nitu Bajekal: MD FCOG Dip IBLM, Consultant Obstetrician and Gynaecologist and Ambassador for Made in Hackney. Follow @drnitubajekal on Instagram for recipes and tips on nutrition and women’s health with many more free resources at www.nitubajekal.com

INGREDIENTS LIST

• Spices: cumin seeds, cumin powder, garam masala, turmeric powder, red chilli powder, Nigella seeds, chilli flakes, asafoetida (Hing)  - or as many of these as you can source
• 1 inch fresh ginger, grated 
• sea salt (optional) 
• 1/4 teaspoon freshly ground black pepper
• Large yellow onion, diced
• 3 garlic cloves, crushed and diced
• 1 dried red chilli or 1 fresh green chilli 
  
• 1 tablespoon tomato paste (optional)
• 1.5 cups split red lentils*, rinsed and drained (soak for four hours)
• 4 cups vegetable broth (low-sodium if possible) 
• 2 tomatoes, diced (optional)
• 2 big handfuls of spinach leaves, chopped (use frozen if needed, or curly kale or chard)
• Bunch of coriander, chopped including stems (optional)
• Juice of 1 lemon
• 1 cup of whole grain unpolished red rice, soaked for 4 hours (or brown rice or quinoa)
• 4 cups of filtered water for cooking
• 250 g of fresh green beans, wash, trimmed and halved (or potatoes instead)
• 1 tbsp of fresh grated coconut (optional) .
• 1/2 cucumber grated or 1 small can of unsweetened sweetcorn 250 g
• 250 ml of soya yoghurt (or coconut yoghurt) 
• 4 tbsp of soya milk (or coconut milk)
• 1 tbsp of garden mint sauce (or 1 tbsp of finely chopped fresh mint, dried mint should work too if need be)

* Petite yellow lentils (moong dal) can be used instead if need be. Green or puy lentils aren't suitable as they hold their shape too well. Brown lentils need to be soaked for longer or otherwise use canned. 

EQUIPMENT LIST  

• Sieve to wash the rice
• One small-medium saucepan with lid for the rice
• One small-medium saucepan with lid for the sabji
• Kettle or extra pan to boil water
• Medium sized pot for the dal
• Fork for rice
• Teaspoon, tablespoon and cup measures
• Wooden utensils – spoon
• Ladle
• A couple of teaspoons
• Bowl for raita
• Can opener (if not cooking lentils from scratch)
• Chopping board
• Large knife
• Grater

Fee*: £15 Standard / £7.50  Concessions**/ £3 Unwaged 

*All funds raised go towards our community meal service providing free nutritious, tasty meals to households who need them during these challenging times. 

**Concessionary rate available for students, pensioners and low waged

If you are able to donate to our crowdfunder please visit https://www.crowdfunder.co.uk/...

If you would like to be added to our FREE online community class mailing list - just drop a line to classes@madeinhackney.org. Please note that, in the interest of fairness, opportunities to attend free classes are limited. 

Refunds: we require a minimum of 7 days notice for any cancellations or transfers once you have booked onto a class.

For information: classes@madeinhackney.org / 020 8442 4266

Location: Zoom, details to be provided via email (usually the day before the class). Check your junk mail if need be!