Cook Real Food
How to Make Simple Plant-Based Meals
Knowing how to feed ourselves in a way that supports our health and fits with our modern constraints is one of the most valuable and essential skills to have today.
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Knowing how to feed ourselves in a way that supports our health and fits with our modern constraints is one of the most valuable and essential skills to have today.
Knowing how to feed ourselves in a way that supports our health and fits with our modern constraints is one of the most valuable and essential skills to have today.
When you make the choice to eat and cook real food that is most optimal for the human body, as whole plant foods are, you are making the choice to take responsibility for your wellbeing and positively contribute to our entire Earth. When you make the choice to create homemade meals from whole plant foods you are making the choice to avoid the health dangers of processed and convenience foods and their many harmful ingredients and cooking methods. Cooking your own food also helps you save money, bring more balance into your life, and build stronger bonds with family members whom you share your meals with.
Cook Real Food takes you on a journey of self-empowerment to build your confidence, comfort, and creativity to work with whole plant foods in your kitchen.
You will learn how to:
Feed yourself in a way that is easy, doable, economical, and sustainable.
Feed yourself in a way that nourishes and heals your body from the inside out.
Feed yourself in a quick way, where the average meal takes 15 minutes.
Work with common, fresh, whole plant food ingredients that you can get from your local grocery store.
Cook various starchy and non-starchy vegetables, grains, legumes, and mushrooms.
Incorporate fruits, nuts, seeds, herbs, and spices into meals in easy and healthy ways.
Create simple, yet delicious and satisfying, meals and treats.
Approach plant-based, vegan cooking in a positive way based on mindfulness and gratitude.
Cook Real Food is a practical course with a holistic foundation.
The course features 12 sections that provide over 60 lessons, along with practice activities in the form of worksheets and quizzes, and a course assignment to help you apply what you learned. All lessons include either summary sheets, worksheets, or recipes that you can download and print for quick reference and use. You will benefit from over 6 hours of content and a set of skills for life.
You will gain skills to know how to:
Obtain, select, and store whole plant foods.
Set up and stock your kitchen for healthy plant-based cooking and eating.
Cook foods in the least nutritionally-destructive manner.
Not rely on any animal foods, oils, or high-heat cooking methods.
Adapt your plant-based meals for special needs like gluten-free and nut-free diets.
Flavor your plant-based meals in satisfying ways.
Fix problem plant-based meals and avoid food waste.
Cook Real Food is not a fad-diet or a trendy recipe course but a way of living.
Your teacher, Evita Ochel, brings you over 10 years of research and personal experience in the field of plant-based nutrition and nearly 20 years in the field of optimal health, and will teach you how to use the power of your food with everyday wholesome, plant-based meals. Instead of focusing on recipes, which can be limiting in many ways, you will be guided with meal templates to create an infinite number of meal and flavor combinations, no matter what your personal limitations may be.
Be sure to look through the course curriculum to know what the specific lesson topics are, and watch the free video lectures to best know if this is the right course for your current needs.
What's inside
Learning objectives
- How to set up a kitchen with the right tools and appliances for healthy eating.
- Which foods to stock regularly for healthy and wholesome plant-based meals.
- How to cook whole plant foods in a quick, easy, healthy, and minimally destructive way.
- How to work with starchy and non-starchy vegetables, grains, legumes, mushrooms, fruits, nuts and seeds, and herbs and spices.
- How to make simple, delicious, quick, and easy plant-based meals for breakfast, lunch, or dinner.
- How to use meal templates for practical everyday meal preparation.
- How to make wholesome sauces to complement plant-based meals.
- How to make delicious, quick, and easy snacks and treats using whole plant foods.
- How to set up a kitchen with the right tools and appliances for healthy eating.
- Which foods to stock regularly for healthy and wholesome plant-based meals.
- How to cook whole plant foods in a quick, easy, healthy, and minimally destructive way.
- How to work with starchy and non-starchy vegetables, grains, legumes, mushrooms, fruits, nuts and seeds, and herbs and spices.
- How to make simple, delicious, quick, and easy plant-based meals for breakfast, lunch, or dinner.
- How to use meal templates for practical everyday meal preparation.
- How to make wholesome sauces to complement plant-based meals.
- How to make delicious, quick, and easy snacks and treats using whole plant foods.
Syllabus
You will understand the different between a holistic and reductionist approach to food and nutrition, and what cooking methods to use for the healthiest and least nutritionally-destructive cooking.
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Syllabus
In this lesson you will get an overview of the course and what to expect from it, including its content, approach and methodology, benefits, and who this course is and is not best suited for.
In this lesson you will learn a little about my journey of eating and cooking with whole plant foods
This course takes a holistic approach to nutrition and cooking. In this lesson you will learn why a holistic approach is the best.
This quiz will help you practice and apply what you learned in lesson 3.
In this lesson you will learn the two most important nutrition rules that you should apply to whole plant food eating, in order to comfortably satisfy your nutritional requirements.
In this lesson you will get an overview of the cooking approach that will be taken in this course, and understand which cooking methods will be avoided and why.
In this lesson you will learn the 3 cooking methods that will be used in this course, as well as the 3 rules for optimally healthy cooking.
This test will help you practice and apply what you learned in section 1.
In this lesson you will learn what tools are most recommended and required for cooking the foods and meals in this course, and whole food, plant-based eating in general.
In this lesson you will receive a breakdown of the foundational plant foods and some optional plant foods that should be available in your kitchen for quick and easy plant-based meals and cooking.
In this lesson you will learn the 5 most important mindset approaches to help you enjoy and be successful with the course content and working with whole plant foods in your life.
This quiz will help you remember and apply what you learned in section 2.
In this lesson you will get an overview of cooking non-starchy vegetables, including preparation, storage, and general use in meals.
In this lesson you will learn how to cook broccoli.
In this lesson you will learn how to cook asparagus and get ideas for making meals with it.
In this lesson you will learn how to cook eggplant and use it in meals.
In this lesson you will learn how to cook summer squashes, like zucchini.
This quiz will help you remember and apply what you learned in section 3.
In this lesson you will get a general overview of cooking starchy grains, including storage, preparation, costs, and meal ideas.
In this lesson you will learn how to cook potatoes.
In this lesson you will learn how to cook sweet potatoes.
In this lesson you will learn how to cook cassava (yuca).
In this lesson you will learn how to cook winter squashes and use them in meals.
This quiz will help you remember and apply what you learned in section 4.
In this lesson you will get a general overview of the grain cooking process, including information about grain concerns, like weight, gluten, and digestion, grain storage and preparation, grain costs, and meal ideas with grains.
In this lesson you will learn how to cook rice, specifically black rice, and use rice in your meals.
In this lesson you will learn how to cook quinoa and use it in meals.
In this lesson you will learn how to cook millet and use it in meals.
In this lesson you will learn how to cook buckwheat and use it to make meals.
This quiz will help you remember and apply what you learned in section 5.
In this lesson you will get an overview of how to prepare, cook, and eat dry beans and similar legumes.
In this lesson you will learn how to cook chickpeas and use them in meals.
In this lesson you will learn how to cook navy beans and use them to make meals.
In this lesson you will learn how to cook mung beans and use them to make meals.
In this lesson you will learn how to work with and cook wholesome soybean foods like sprouts, edamame, tempeh, and tofu.
This quiz will help you remember and apply what you learned in section 6.
In this lesson you will get an overview of how to prepare, cook, and eat mushrooms.
In this lesson you will learn how to cook button mushrooms.
In this lesson you will learn how to cook shiitake mushrooms.
In this lesson you will learn how to cook oyster mushrooms and make meals with them.
This quiz will help you remember and apply what you learned in section 7.
In this lesson you will get an introduction to part 2 of the course in the form of an explanation about the rationale and value for using meal templates for quick, easy, and enjoyable meal preparation.
In this lesson you will get an overview of how to use fruits in meals for most health, nutrition, and practical benefits.
In this lesson you will get an overview of how to use nuts and seeds in meals for most health, nutrition, and practical benefits.
In this lesson you will get an overview of common herbs and spices to use in your meals and tips about using them.
This quiz will help you remember and apply what you learned in section 8.
In this lesson you will learn how to make green smoothies based on a 5-step template.
In this lesson you will get a demonstration of a sample green smoothie based on the Green Smoothie Template.
In this lesson you will learn how to make whole meal salads based on a 5-step template.
In this lesson you will get a demonstration of a sample whole meal salad based on the Whole Meal Salad Template.
In this lesson you will learn how to make STAR meals based on a 5-step template, which are quick and easy cooked meals made of whole plant foods.
In this lesson, you will get an overview of 10 different STAR meal examples.
In this lesson you will learn the 5 step process for creating coconut curries that are quick and easy.
In this lesson you will get some examples of sample coconut curry combinations.
In this lesson you will learn the 5 step process for creating puréed creamy soups that are quick and easy.
In this lesson you will learn how to make a creamy butternut squash puréed soup.
In this lesson you will learn the 5 step process for creating hearty soups, made of various beans, grains, and vegetables.
This quiz will help you remember and apply what you learned in section 9.
In this lesson you will learn how to create creamy, whole-food, plant-based sauces from nuts or seeds based on a 5-step template.
In this lesson you will learn how to make a creamy cilantro cashew sauce using the 5-step sauce template.
In this lesson you will learn how to make creamy garlic tahini sauce using the 5-step sauce template.
In this lesson you will learn how to make a savory ginger-garlic-turmeric peanut sauce.
In this lesson you will learn how to make a traditional chickpea hummus that is wholesome and oil-free.
This quiz will help you remember and apply what you learned in section 10.
In this lesson you will get the steps for the All Purpose Treat Template, and explanations on how to use it.
In this lesson you will use the All Purpose Treat Template to create Hemp Carob balls.
In this lesson you will learn how to make a quick and easy snack in the form of raw fudge brownies.
In this lesson you will get the steps for the miMIC Cake Template, and explanations on how to use it.
In this lesson you will use the miMIC Cake Template to create a Strawberry - Banana miMIC cake, that can resemble a mousse cake, ice cream cake, or cheesecake treat.
In this lesson you will use the miMIC Cake Template to create a Chocolate - Vanilla Layered miMIC cake, that can resemble a mousse cake, ice cream cake, or cheesecake treat.
In this lesson you will learn how to make a quick and easy coconut-based spread.
In this lesson you will learn how to make an instant ice cream-like frozen dessert, using bananas and peanut butter.
This quiz will help you remember and apply what you learned in section 12.
In this lesson you will get tips and guidance for how to avoid food waste.
In this lesson you will learn about 6 common meal problems and how to fix them to avoid food waste.
This quiz will help you apply what you learned in lectures 62 and 63.
In this lesson you will receive culminating advice about being most successful with what you learned in this course and information about further resources and support for your journey.
Good to know
Save this course
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Activities
Read How Not to Die by Michael Greger
Show steps
This book provides a comprehensive overview of the latest research on the health benefits of a plant-based diet.
View
The How Not to Age Cookbook
on Amazon
Show steps
-
Purchase a copy of the book How Not to Die.
-
Read the book in its entirety.
-
Take notes as you read, and highlight any passages that you find particularly interesting or informative.
-
Discuss the book with your friends, family, or a book club.
Connect with a Registered Dietitian or Nutritionist
Show steps
Find a registered dietitian or nutritionist who specializes in plant-based nutrition who can provide you with personalized guidance and support on your journey.
Show steps
-
Search for registered dietitians or nutritionists in your area who specialize in plant-based nutrition.
-
Contact a few different dietitians or nutritionists and interview them to find one that you feel comfortable with.
-
Meet with your dietitian or nutritionist regularly to discuss your progress and get advice on how to improve your diet.
Watch a Video Tutorial on Plant-Based Cooking Techniques
Show steps
Search for a video tutorial on the techniques you want to practice, and use the video to guide you through the steps of the cooking process.
Show steps
-
Find a video tutorial by searching for a phrase like "plant-based cooking techniques video tutorial" in a search engine.
-
Watch the video and follow along with the steps demonstrated.
-
If desired, make notes during the video about any tips or techniques you want to remember for future use.
Four other activities
Expand to see all activities and additional details
Show all seven activities
Cook a Simple Plant-Based Meal - stir-fried vegetables with rice or noodles
Show steps
Apply what you learned about vegetarian cooking methods and use of sauces to make a quick and easy plant-based meal.
Show steps
-
Read the recipe you plan to use, and gather the ingredients you will need. Make sure to measure out dry ingredients before you use them.
-
Prepare the vegetables and other ingredients as needed while the rice or noodles are cooking.
-
Cook the vegetables in oil, in the order of which ones require longer cooking. Add the sauce after the vegetables are hot.
-
Serve the cooked vegetables with rice or noodles, and add sprouts or nuts as toppings if you like.
-
Clean up your work area when you are finished.
Create a Binder of Recipes and Tips for Plant-Based Cooking
Show steps
Organize the printouts from your online course, plus any recipes or other handouts you have collected, into a binder or folder for easy access and storage.
Show steps
-
Gather all of the recipe printouts, notes, and handouts you have collected.
-
Organize the materials into categories, such as breakfast, lunch, dinner, snacks, and sauces.
-
Label the dividers in your binder or folder with the categories you created.
-
Insert the materials into the binder or folder in order.
Practice Cooking a Variety of Plant-Based Dishes
Show steps
Select a few recipes that are new to you and use the recipes to guide you in preparing a variety of plant-based dishes to build up your comfort level and reduce your reliance on the recipes themselves.
Show steps
-
Choose a new recipe to cook each time, and make a point to select recipes that will introduce new ingredients and new cooking techniques.
-
Purchase the ingredients you will need for the recipe, and set aside time to prepare the meal.
-
Follow the recipe instructions carefully, and substitute similar ingredients if necessary.
-
Taste the dish as it cooks and make adjustments as needed to improve the flavor.
-
Make notes in the recipe about any changes you made or any tips you have for future cooks.
Help a Friend or Family Member Cook a Plant-Based Meal
Show steps
Demonstrate what you've learned about cooking plant-based meals outside of the classroom in a non-judgemental setting.
Show steps
-
Suggest to a friend or family member that you cook a plant-based meal together.
-
Choose a recipe that is easy to follow and that you think your friend or family member will enjoy.
-
Gather the ingredients and cook the meal together, explaining the steps and techniques as you go.
-
Share the meal with your friend or family member and get their feedback.
Read How Not to Die by Michael Greger
Show steps
This book provides a comprehensive overview of the latest research on the health benefits of a plant-based diet.
View
The How Not to Age Cookbook
on Amazon
Show steps
- Purchase a copy of the book How Not to Die.
- Read the book in its entirety.
- Take notes as you read, and highlight any passages that you find particularly interesting or informative.
- Discuss the book with your friends, family, or a book club.
Connect with a Registered Dietitian or Nutritionist
Show steps
Find a registered dietitian or nutritionist who specializes in plant-based nutrition who can provide you with personalized guidance and support on your journey.
Show steps
- Search for registered dietitians or nutritionists in your area who specialize in plant-based nutrition.
- Contact a few different dietitians or nutritionists and interview them to find one that you feel comfortable with.
- Meet with your dietitian or nutritionist regularly to discuss your progress and get advice on how to improve your diet.
Watch a Video Tutorial on Plant-Based Cooking Techniques
Show steps
Search for a video tutorial on the techniques you want to practice, and use the video to guide you through the steps of the cooking process.
Show steps
- Find a video tutorial by searching for a phrase like "plant-based cooking techniques video tutorial" in a search engine.
- Watch the video and follow along with the steps demonstrated.
- If desired, make notes during the video about any tips or techniques you want to remember for future use.
Cook a Simple Plant-Based Meal - stir-fried vegetables with rice or noodles
Show steps
Apply what you learned about vegetarian cooking methods and use of sauces to make a quick and easy plant-based meal.
Show steps
- Read the recipe you plan to use, and gather the ingredients you will need. Make sure to measure out dry ingredients before you use them.
- Prepare the vegetables and other ingredients as needed while the rice or noodles are cooking.
- Cook the vegetables in oil, in the order of which ones require longer cooking. Add the sauce after the vegetables are hot.
- Serve the cooked vegetables with rice or noodles, and add sprouts or nuts as toppings if you like.
- Clean up your work area when you are finished.
Create a Binder of Recipes and Tips for Plant-Based Cooking
Show steps
Organize the printouts from your online course, plus any recipes or other handouts you have collected, into a binder or folder for easy access and storage.
Show steps
- Gather all of the recipe printouts, notes, and handouts you have collected.
- Organize the materials into categories, such as breakfast, lunch, dinner, snacks, and sauces.
- Label the dividers in your binder or folder with the categories you created.
- Insert the materials into the binder or folder in order.
Practice Cooking a Variety of Plant-Based Dishes
Show steps
Select a few recipes that are new to you and use the recipes to guide you in preparing a variety of plant-based dishes to build up your comfort level and reduce your reliance on the recipes themselves.
Show steps
- Choose a new recipe to cook each time, and make a point to select recipes that will introduce new ingredients and new cooking techniques.
- Purchase the ingredients you will need for the recipe, and set aside time to prepare the meal.
- Follow the recipe instructions carefully, and substitute similar ingredients if necessary.
- Taste the dish as it cooks and make adjustments as needed to improve the flavor.
- Make notes in the recipe about any changes you made or any tips you have for future cooks.
Help a Friend or Family Member Cook a Plant-Based Meal
Show steps
Demonstrate what you've learned about cooking plant-based meals outside of the classroom in a non-judgemental setting.
Show steps
- Suggest to a friend or family member that you cook a plant-based meal together.
- Choose a recipe that is easy to follow and that you think your friend or family member will enjoy.
- Gather the ingredients and cook the meal together, explaining the steps and techniques as you go.
- Share the meal with your friend or family member and get their feedback.
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