Cook Real Food: How to Make Simple Plant-Based Meals
4.6 (61 ratings)
Course Ratings are calculated from individual students’ ratings and a variety of other signals, like age of rating and reliability, to ensure that they reflect course quality fairly and accurately.
378 students enrolled

Cook Real Food: How to Make Simple Plant-Based Meals

Learn how to cook whole plant foods to make quick, easy, and healthy vegan meals for practical everyday eating.
Bestseller
4.6 (61 ratings)
Course Ratings are calculated from individual students’ ratings and a variety of other signals, like age of rating and reliability, to ensure that they reflect course quality fairly and accurately.
378 students enrolled
Created by Evita Ochel
Last updated 4/2019
English
English [Auto-generated]
Current price: $29.99 Original price: $99.99 Discount: 70% off
30-Day Money-Back Guarantee
This course includes
  • 7 hours on-demand video
  • 68 downloadable resources
  • 1 Practice Test
  • Full lifetime access
  • Access on mobile and TV
  • Assignments
  • Certificate of Completion
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What you'll learn
  • 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.
Requirements
  • PREREQUISITE: It is highly recommended that you have taken the "Eat Real Food: How to Eat a Whole-Food, Plant-Based Diet" course (here on Udemy) before taking this one.
  • Students should have general knowledge about the health and nutrition benefits of whole plant foods.
  • Students must have access to high-speed internet, an up-to-date modern browser, and an appropriate computer, laptop, or tablet in order to properly watch the video lessons and access the accompanying downloadable resources.
  • Students must have access to a kitchen that includes a stove, cookware, dishware, fridge/freezer, a high-quality blender, food processor, and basic utensils in order to prepare the foods and meals in this course.
  • Students must have access to a variety of whole plant foods in order to prepare the foods and meals in this course.
Description

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.

Who this course is for:
  • Beginner students who do not know how to cook or work with whole plant foods or make meals with them.
  • Intermediate students who would like to gain more skills and knowledge in order to make quick, easy, and simple plant-based meals.
  • Expert students who would like to gain more tips and ideas in order to optimize their use of whole plant foods and meals with them.
Course content
Expand all 64 lectures 06:49:30
+ Introduction
6 lectures 27:52

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.

Preview 05:50

In this lesson you will learn a little about my journey of eating and cooking with whole plant foods

Preview 03:37

This course takes a holistic approach to nutrition and cooking. In this lesson you will learn why a holistic approach is the best.

Preview 04:21

This quiz will help you practice and apply what you learned in lesson 3.

Holism or Reductionism?
3 questions

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.

The Nutrition Approach to Whole Plant Foods
05:05

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.

Preview 03:55

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.

Cooking Methods to Adopt
05:04

This test will help you practice and apply what you learned in section 1.

Section 1 Test
5 questions
+ Part 1: Food Preparation
3 lectures 24:06

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.

Get the Right Tools
08:17

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.

Get the Right Food
09:26

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.

Get the Right Mindset
06:23

This quiz will help you remember and apply what you learned in section 2.

Food Preparation
5 questions
+ How to Cook Non-Starchy Vegetables
5 lectures 31:57

In this lesson you will get an overview of cooking non-starchy vegetables, including preparation, storage, and general use in meals.

Non-Starchy Vegetable Cooking Basics
09:01

In this lesson you will learn how to cook broccoli.

Broccoli
05:58

In this lesson you will learn how to cook asparagus and get ideas for making meals with it.

Asparagus
04:46

In this lesson you will learn how to cook eggplant and use it in meals.

Eggplant
06:43

In this lesson you will learn how to cook summer squashes, like zucchini.

Summer Squashes (Zucchini)
05:29

This quiz will help you remember and apply what you learned in section 3.

Cooking Non-Starchy Vegetables
5 questions
+ How to Cook Starchy Vegetables
5 lectures 34:07

In this lesson you will get a general overview of cooking starchy grains, including storage, preparation, costs, and meal ideas.

Starchy Vegetable Cooking Basics
06:39

In this lesson you will learn how to cook potatoes.

Potatoes
08:12

In this lesson you will learn how to cook sweet potatoes.

Sweet Potatoes
05:15

In this lesson you will learn how to cook cassava (yuca).

Cassava (Yuca)
06:50

In this lesson you will learn how to cook winter squashes and use them in meals.

Winter Squashes
07:11

This quiz will help you remember and apply what you learned in section 4.

Cooking Starchy Vegetables
5 questions
+ How to Cook Grains
5 lectures 26:35

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.

Grain Cooking Basics
07:53

In this lesson you will learn how to cook rice, specifically black rice, and use rice in your meals.

Whole Rice (Black, Brown, Red)
03:38

In this lesson you will learn how to cook quinoa and use it in meals.

Quinoa
05:33

In this lesson you will learn how to cook millet and use it in meals.

Millet
03:33

In this lesson you will learn how to cook buckwheat and use it to make meals.

Buckwheat
05:58

This quiz will help you remember and apply what you learned in section 5.

Cooking Grains
5 questions
+ How to Cook Legumes
5 lectures 31:14

In this lesson you will get an overview of how to prepare, cook, and eat dry beans and similar legumes.

Bean Cooking Basics
08:16

In this lesson you will learn how to cook chickpeas and use them in meals.

Chickpeas (Garbanzo Beans)
05:37

In this lesson you will learn how to cook navy beans and use them to make meals.

Navy Beans
04:08

In this lesson you will learn how to cook mung beans and use them to make meals.

Mung Beans
06:14

In this lesson you will learn how to work with and cook wholesome soybean foods like sprouts, edamame, tempeh, and tofu.

Soybean: Sprouts, Edamame, Tempeh & Tofu
06:59

This quiz will help you remember and apply what you learned in section 6.

Cooking Legumes
5 questions
+ How to Cook Mushrooms
4 lectures 22:25

In this lesson you will get an overview of how to prepare, cook, and eat mushrooms.

Mushroom Cooking Basics
07:50

In this lesson you will learn how to cook button mushrooms.

Button/Crimini Mushrooms
04:51

In this lesson you will learn how to cook shiitake mushrooms.

Shiitake Mushrooms
04:52

In this lesson you will learn how to cook oyster mushrooms and make meals with them.

Oyster Mushrooms
04:52

This quiz will help you remember and apply what you learned in section 7.

Cooking Mushrooms
5 questions
+ Part 2: Meal Preparation
4 lectures 23:50

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.

Introduction to Meal Preparation
04:10

In this lesson you will get an overview of how to use fruits in meals for most health, nutrition, and practical benefits.

Fruits in Meals
05:43

In this lesson you will get an overview of how to use nuts and seeds in meals for most health, nutrition, and practical benefits.

Nuts & Seeds in Meals
06:47

In this lesson you will get an overview of common herbs and spices to use in your meals and tips about using them.

Herbs and Spices in Meals
07:10

This quiz will help you remember and apply what you learned in section 8.

Meal Preparation
4 questions
+ Meal Templates
11 lectures 01:24:31

In this lesson you will learn how to make green smoothies based on a 5-step template.

Preview 14:10

In this lesson you will get a demonstration of a sample green smoothie based on the Green Smoothie Template.

Green Smoothie Example
03:56

In this lesson you will learn how to make whole meal salads based on a 5-step template.

Whole Meal Salad Template
12:31

In this lesson you will get a demonstration of a sample whole meal salad based on the Whole Meal Salad Template.

Whole Meal Salad Example
04:10

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.

STAR Meal Template
13:12

In this lesson, you will get an overview of 10 different STAR meal examples.

STAR Meal Examples
03:37

In this lesson you will learn the 5 step process for creating coconut curries that are quick and easy.

Coconut Curry Template
07:09

In this lesson you will get some examples of sample coconut curry combinations.

Coconut Curry Examples
02:11

In this lesson you will learn the 5 step process for creating puréed creamy soups that are quick and easy.

Puréed Creamy Soup Template
06:46

In this lesson you will learn how to make a creamy butternut squash puréed soup.

Puréed Soup Example (Butternut Squash)
07:25

In this lesson you will learn the 5 step process for creating hearty soups, made of various beans, grains, and vegetables.

Hearty Soup Template
09:24

This quiz will help you remember and apply what you learned in section 9.

Meal Templates
10 questions
+ Sauces and Dips
5 lectures 32:56

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.

Creamy Sauce Template
15:47

In this lesson you will learn how to make a creamy cilantro cashew sauce using the 5-step sauce template.

Creamy Cilantro Cashew Sauce
02:17

In this lesson you will learn how to make creamy garlic tahini sauce using the 5-step sauce template.

Creamy Garlic Tahini Sauce
06:20

In this lesson you will learn how to make a savory ginger-garlic-turmeric peanut sauce.

Creamy Savory Peanut Sauce
03:47

In this lesson you will learn how to make a traditional chickpea hummus that is wholesome and oil-free.

Chickpea Hummus
04:45

This quiz will help you remember and apply what you learned in section 10.

Sauces and Dips
4 questions