The first lesson in January is on understanding body types through constitutions and energetic balance, aligning the nafs and physical health with the Sunnah. We’ll explore the power of a like-minded community and incorporate athkaar for spiritual grounding. In traditional cooking, we’ll learn the simplicity of mono meals and roasting techniques for nourishment. The monograph highlights the healing properties of black seed and miswak/siwak, offering practical uses. Lastly, we’ll address anxiety with Prophetic lifestyle adjustments to support a balanced mind and body.

The second lesson is on understanding temperaments and their relationship with location, food, and disease, including how to maintain balance while traveling. We’ll dive into the world of herbs, exploring fresh, dried, and supplemental forms, and their role in health. The lesson explains the differences between herbalism, pharmaceuticals, and phytonutrients, while highlighting the empowering role of herbs in the kitchen and their significance in Prophetic Sunnah. You’ll also learn the art of crafting herbal teas and their therapeutic benefits. The monograph features sage and fenugreek, detailing their uses and healing properties. Lastly, we continue addressing anxiety from an Islamic medicine perspective.

The first lesson in February is on medicinal tastes, exploring the six foundational tastes in herbalism and their impact on health. You’ll learn the importance of herbs and condiments as essential tools for flavor and healing, and how to incorporate them effortlessly into meals. The concept of Himya (fasting and abstaining) is introduced, with guidance on durations (5–7 days for acute issues, up to 12 months for rebuilding health) and reintroducing foods post-Himya. In alignment with Ramadan, we’ll reflect on Qur’anic teachings about fasting. The monograph features sidr and arugula, exploring their uses and benefits. Finally, we’ll address food addiction through holistic and Prophetic approaches.

The second lesson is on our relationship with food, exploring how meals like breakfast, lunch, and dinner fit into a balanced lifestyle. We’ll examine fasting, autophagy, and himya as tools for health, while rethinking the kitchen as a space for the family chef’s journey. The secret ingredient, “nafas” (mood and inner voice), will be highlighted alongside tips to combat decision fatigue and create family go-to meals. Traditional cooking will feature mezze and sauces, offering practical techniques to enhance meals. The monographs on parsley and coriander will uncover their culinary and medicinal benefits. Lastly, we’ll address complications in our relationship with food and strategies for rebuilding it holistically.

This month’s first lesson focuses on the hierarchy of foods, introducing a four-level pyramid that prioritizes nourishment and balance. We’ll explore the significance of meals like asha (dinner) and iftar, with a special emphasis on aligning dietary habits with the Sunnah during Ramadan. The traditional cooking technique highlights the benefits of slow cooking for preserving flavor and nutrients. This month’s monographs feature squash and lemon, delving into their healing properties and versatility in meals. Lastly, we’ll address mental health, exploring how mindful food choices and Prophetic guidance can support emotional and psychological well-being.

The second lesson focuses on building confidence in the kitchen by exploring decision-making through the lens of the Qur’an and understanding the psychology of confidence, including the Dunning-Kruger effect. We’ll cover four actionable steps to build confidence, emphasizing small wins and shifting from negative to positive self-talk. A pantry breakdown will help transform your kitchen into a sanctuary for mental health and nourishment. The traditional cooking technique highlights porridge as a comforting, versatile meal. This month’s monographs on barley and semolina explore their uses in cooking and healing properties. The health focus continues with strategies to support mental health through mindful kitchen practices.

This month’s first lesson focuses on prepping the kitchen for efficient and nourishing meal preparation. We’ll discuss the differences between prechopped and prepped ingredients, where to source quality produce, and considerations like organic versus conventional and powdered versus fresh herbs. You’ll learn how to maximize the shelf life of veggies and herbs and explore a versatile salad-making technique using three layers, with examples like potato, parsley, tomato, and quinoa salads. This month’s monographs highlight cucumber and mustard, examining their culinary uses and stress-relieving properties. The health focus centers on managing stress through organized kitchen habits and balanced meals.

The second lesson invites you to Ready, Set, Bloom by exploring the beauty and benefits of growing your own herbs. We’ll reflect on cooking journeys, delve into plant life in the Qur’an and Sunnah, and learn the life cycle of plants through the simple elements of earth, wind, water, and sun. Discover the profound connection between plants and humans, reflecting on how being outdoors, walking in nature, and planting can reduce stress and prevent disease. The cooking technique focuses on drying and storing herbs for long-term use. This lesson’s monographs highlight mint and basil, their culinary versatility, and stress-relieving properties.

The first lesson focuses on the importance of grains in Islam and their role in a balanced, nourishing diet. We’ll explore a variety of grains, including rice, freekeh, quinoa, and buckwheat, while learning the three layers of pilaf to create nutrient-dense dishes. Discussions will cover whole grains versus processed options, with examples like steel-cut oats, burghul, pot barley, and buckwheat, along with tips to make rice healthier. The cooking technique emphasizes creating nutrient-packed pilafs. This month’s monographs highlight saffron and burghul, exploring their culinary uses and benefits. The health focus centers on supporting heart health and managing blood pressure through diet.

The second lesson focuses on proteins, exploring both animal and non-animal sources to create a balanced diet. You’ll learn cooking techniques such as marinating and tenderizing meat for improved digestibility, as well as soaking legumes to remove phytates and enhance nutrient absorption. We’ll also examine the nutritional profile of proteins and how to incorporate them effectively into daily meals. This month’s monographs feature pumpkin seeds and chickpeas, highlighting their culinary versatility and nutritional benefits.

The first lesson focuses on understanding sugar and its role in our diet, starting with the glycemic index and its relationship to fruits mentioned in the Qur’an. We’ll explore the importance of glucose, the differences between glucose and glycogen, and the roles of insulin and glucagon in the body. The lesson also touches on the history of sugar, the benefits of sweet foods like honey, and how to identify hidden sugars by their many names. The traditional cooking technique, "sweeten the mouth," highlights natural, wholesome ways to add sweetness. This month’s monographs delve into the profound benefits of honey and dates, emphasizing their significance in Prophetic tradition. The health focus addresses managing and preventing diabetes.

The second lesson highlights the diverse benefits of fruits, categorizing them into acidic and non-acidic types, those with high water content like watermelon, and fruits with varying sugar levels. We’ll discuss appropriate portion sizes for different fruit types and the differences between fresh and dried fruits. The lesson also explores the vitamins, minerals, and high fiber content fruits provide, emphasizing their role in a balanced diet. This month’s monographs feature watermelon and figs, uncovering their nutritional value and significance in holistic health.

The first lesson focuses on the essential role of fats in our diet, exploring different types such as animal fat, seed oil, olive oil, and coconut oil. You’ll learn how fats aid in making vitamins bioavailable, highlighting the importance of pairing them with vegetables for optimal nutrient absorption. The health focus covers cholesterol, explaining good and bad cholesterol, triglycerides, and their impact on overall health. The traditional cooking technique, "scented with meat," demonstrates how to infuse dishes with rich, savory flavors. This month’s monographs feature olives and butter, examining their culinary uses and health benefits.

The second lesson highlights the importance of vegetables in supporting gut health, with a focus on prebiotic and probiotic foods and how they work together to improve digestion. You’ll learn techniques for cooking vegetables to retain their nutrients and maximize their health benefits. This month’s monographs feature purslane and spinach, exploring their nutritional profiles, culinary uses, and role in maintaining a healthy gut.

The first lesson highlights the significance of dairy in the Qur’an and its crucial role in gut health. Topics include dysbiosis, candida overgrowth, and parasites, alongside their effects on bowel function, with a focus on recognizing imbalance through signs like constipation. We’ll explore the Sunnah of cleanliness, natural vermifuges, and the benefits of fermented dairy products such as yogurt and kefir, featuring a three-layer technique. The distinctions between fresh and aged cheeses and the preference of traditional cultures for fermented dairy over plain milk are discussed. Lactose intolerance is addressed, with practical tips for maintaining gut health. This month’s monographs on milk and cardamom reveal their profound nutritional and healing benefits.

The second lesson delves into the microbiota and its connection to a healthy gut, with a focus on fermentation as a key to supporting gut health. We’ll explore fermentation in the Qur’an, its historical significance, and its importance for microbiomes and overall well-being. Prophetic fermented foods and their permissibility in Islam (Is it Halal?) will be discussed, alongside the chemistry behind the fermentation process, demonstrated through a three-layer technique with fermented cucumber as an example. This month’s monographs feature dill and bay leaves, uncovering their culinary uses and contributions to gut health.

The first lesson focuses on histamine and its impact on health, identifying high-histamine foods and explaining what this means for the body. We’ll differentiate between allergies and high histamine levels, addressing the risks of long-term antihistamine use, such as Alzheimer’s and dementia. Practical solutions for seasonal allergies and histamine management are provided. Vinegar, a high-histamine food, is explored through its various types, its role in the Sunnah, and its health benefits, including effects on insulin. The health focus addresses allergies and histamine management holistically. This month’s monographs highlight vinegar and stinging nettle, emphasizing their medicinal properties and practical applications.

The second lesson explores the importance of bitter foods and their role in supporting liver function and healthy bowel movements. We’ll discuss how to incorporate bitters into your diet, their effect on detoxification, and the fine line between bitterness and toxicity, emphasizing that the difference lies in the dose. You’ll also learn practical techniques for cooking bitter foods to make them both palatable and beneficial. This month’s monographs feature dandelion and black tea, uncovering their medicinal uses, nutritional profiles, and impact on overall health.

The first lesson focuses on constipating foods and their impact on digestive health, identifying common culprits and their effects on bowel movements. We’ll discuss the importance of high-fiber diets for maintaining regularity, including the beetroot test as a practical tool for assessing transit time. The session also explores yeast versus non-yeast bread varieties, such as crepes, parathas, flatbreads, loaves, and sourdough, and their role in digestion. The cooking technique of bread-making will be covered, offering insights into preparing healthier bread options. The health focus emphasizes the connection between dehydration and constipation, highlighting ways to stay hydrated for optimal gut health. This month’s monographs feature senna and coffee, detailing their uses as natural remedies and their effects on digestion.

The second lesson delves into the Blue Zone Health Study, focusing on the importance of water for overall health and longevity. We’ll explore how much water we really need, the concept of “drinking like a camel” for efficient hydration, and practical tools like the skin turgor test to assess dehydration. The cooking technique focuses on water extraction, demonstrating how to use this method for flavorful and nutrient-rich meals. This month’s monographs feature Zamzam and salt, highlighting their unique properties, spiritual significance, and essential roles in hydration and health.

The first lesson focuses on addressing anemia and building healthy blood through diet. We’ll explore foods that improve blood count and traditional methods for increasing iron intake. The cooking technique highlights the preparation of blood-building foods to enhance nutrient absorption and effectiveness. This month’s monographs feature pomegranate and beetroot, examining their roles in supporting blood health and overall vitality. The health focus centers on combating anemia with practical, holistic strategies.

This lesson explores ancestral diets from around the world, focusing on their balanced approach to light versus heavy meals and their emphasis on easy-to-digest foods for maintaining digestive health. Drawing inspiration from The Sultan’s Feast, we’ll examine the importance of clean digestion and how to create meals that promote gut wellness. The cooking technique highlights soups as a nourishing and digestible option. This month’s monographs feature fennel and cumin, delving into their digestive benefits and culinary uses.

The first lesson focuses on the importance of movement as we transition into winter, countering the tendency to sit and stagnate during colder months. We’ll explore walking, stretching, and weight lifting as effective ways to stimulate the lymphatic system, promoting immune health and reducing lymphatic congestion. Techniques like dry cupping, moving cups, dry brushing, and body tapping will also be introduced to enhance circulation and vitality. The traditional movement for health approach connects these practices to holistic well-being. This month’s monographs feature ginger and turmeric, highlighting their roles in supporting immunity and reducing inflammation.

The final lesson of the mentorship programme centers on self-care, focusing on creating DIY home products using natural ingredients like shea butter, argan oil, olive oil, and beeswax. You’ll learn why homemade products are safer, emphasizing the skin’s role as the largest organ that absorbs everything, with the principle, “If you can’t eat it, don’t put it on your skin.” The session includes a tutorial on making homemade sugaring wax for gentle, natural skincare. This month’s monographs feature sidr and frankincense, exploring their traditional and therapeutic uses for skin health and overall well-being.