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.
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.
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