Raw, Cooked & Cultured/Fermented Foods
5.0 (3 ratings)
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Raw, Cooked & Cultured/Fermented Foods

The Most Sustainable Diet for Weight Loss, Vitality and Longevity!
5.0 (3 ratings)
Instead of using a simple lifetime average, Udemy calculates a course's star rating by considering a number of different factors such as the number of ratings, the age of ratings, and the likelihood of fraudulent ratings.
93 students enrolled
Created by Susan Teton
Last updated 12/2013
Price: $80
30-Day Money-Back Guarantee
  • 8 hours on-demand video
  • 1 Article
  • 1 Supplemental Resource
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
What Will I Learn?
  • By the end of this life-changing course, you'll be able to make super tasty and healthy foods that nourish your body. Here are some course highlights:
  • Raw: Learn to sprout, blend and dehydrate, make you own seed milks, cheeses, and the most luscious desserts on the planet.
  • Cooked Foods: Combining the best. Learn which grains are alkaline and how to make simple meals from sauces, grains, veggies and legumes.
  • Fats & Oils: Which are safe and how to use and store them. Learn how to make luscious sauces and dressing for raw and cooked foods alike. The secret key to raw food is to always make sure your fats are raw.
  • Healing Foods: Learn how to mineralize your foods and ferment your foods to get abundant probiotic flora for pennies a day. Learn basic cleansing protocols.
  • Blending: The easy way to get your 5 a Day veggies.
  • Cultured & Fermented Foods: Learn how to make your own and include them with every meal.
View Curriculum
  • None.

Chef Teton - 68 Years Young.

"This picture was spontaneously taken with an Iphone by a friend October 6, 2012, fresh out of the water dripping wet, no air-brushing.

It took me a lifetime to learn everything I have about nutrition. I discovered through a vibrant path that started with learning "Raw Living" foods in 1990. Pounds drifted away and I became in love with all the amazing foods I got to eat. Then I learned more!

Through the next 20 years I went on to devour everything I could about nutrition, health trends with the emerging natural foods industry. I have had the pleasure with working with the best health professionals and chefs in the world.

But my body and the results others achieved were my best teachers. From "Raw Living" foods I went on to incorporate the best of "Cooked Foods" and blended them with the ancient traditions of Ayurvedic cooking and "Cultured and Fermented" foods.

People raved about my skin and remarked that I had reversed the signs of aging. I became free! Now you can too. It is simple, fun and rewarding!

I began my nutrition and cooking career 24 years ago to create what I call, “Essential Cuisine”.

Essential Cuisine is not an either/or dietary practice. It instead is a both/and if you know what I mean.

Six years ago I produced Essential Cuisine’s 6 Set DVD series with 55 cooking shows that teach the basics of what a person needs to know to establish a foundational - nutritionally sound diet to last a lifetime.

I produced visual shows because that is how I learned, by watching a passionate, knowledgeable teacher. The shows are professional - two camera angle cooking shows, along with nutrition education and recipes.

The series includes how to make Raw Foods, with the best of Cooked Foods and Cultured/Fermented Foods - All things "Essential" for a thriving healthy life.

This Essential Cuisine series is now available in this course.

A note about Raw: Raw food is particularly difficult to learn by a book. Raw food cuisine involves a whole new way of working with nuts and seeds. It is really simple once you learn it.

Also, a Raw Food Diet is not a sustainable diet for most. People want cooked foods too, and there are simple and delicious methods to include cooked veggies and grains into your daily meals. Some foods are always best raw, and there are others that are better cooked. In this course, you will learn the difference.

*Note: To read more about the Raw part of this course, please see my Udemy Course on Raw Foods. The Raw, Cooked & Cultured Couse here includes the Raw Course PLUS a complete section on mixing raw and cooked together along along with Cultured Foods AND a Bonus series on Raw Cacao Desserts.

There is more. The Centenarians, those people who live to be a healthy 100 years old in various locations in the world, all have a naturally fermenting food in their diet. What does this mean? It means that a naturally fermented food (like un-pasteurized Sauerkraut and Kim Chi) will most likely support your body with what it needs to grow old healthfully.

Naturally fermented foods aid digestion, assimilation and immune building capabilities. Having an inner eco-system, or intestinal track, that is full of friendly Flora and brimming with good bacteria, which are present in naturally fermented foods, is one of the best ways to digest and absorb the nutrients from your meals.

In this course you will discover the secrets to staying slim, healthy and energized!

  • Learn how to combine RAW Living Foods with the best of Cooked Foods
  • Learn the incredible - not to be missed - digestive power of Cultured/Fermented Foods
  • Learn ancient traditions of powerful healing foods to build strong immunity

With "how to" Video Instruction:

1. Learn how to soak, sprout, blend and dehydrate, the necessary steps to learn raw food culinary skills. Then you will be able to pick up any raw food cook (or un-cook) book and understand the basics.

2. Learn how to blend Raw Food and Cooked Food together. Understand what is best to keep raw, and what is best cooked is vital to a diet is not only wholesome and nutritious, but also simple and sustainable.

3. Learn to make highly nutritious sauces and dressings that awaken cooked veggies and wholesome alkaline grains.

4. Learn what fats nourish your cells and can actually aid you in weight loss.

5. Learn how to get the Essential Fatty Acids and Omega 3 fats into your diet the delicious way.

6. Learn the secrets of how to mineralize your meals and coordinate simple meals that nourish and taste amazing.

7. Make delicious and oh so nutritious desserts - good enough to swoon over.

8. Finally, you will learn how to make your Cultured Vegetables and Kefir. Cultured Veggies are the rave because they are the missing link in most people’s diet that are absolutely needed for a strong digestive and immune system. In addition, they are delicious, making every meal complete!

Award Winning Recipes: Included are all of my delicious recipes with, and without, pictures so they are easy to view and easy to print.

Resources: For traveling, purchasing equipment, and specialty foods.

Plus a BONUS: The Raw Cacao Dessert series!

This course is for people who want to learn a "way of life" not a temporary diet. They want to loose weight and keep it off. They want to heal and prevent disease. They want to look and feel as beautiful as possible.

And, they want the pleasure of eating the most delicious food on the planet!

Join Me Now!

  • Do you have a pile of diet books, DVD's, recipes, and information from magazine articles?
  • Do you get confused? Do you struggle with finding time to make the changes you want?
  • Do you want to loose weight and keep it off?
  • Do you want to heal parts of your body that are beginning to break down?
  • Do you want to look more beautiful and turn back the clock?
  • Do you want more pleasure and better results?

“What Susan Campbell provides is simple: a powerful and effective path to enhanced health and the prevention of many chronic diseases. Her books, documentaries and DVDs will help millions to realize their optimum health potential.”

- John Robbins, author of Diet for A New America

"I love, love, love your DVD’s!!! I like how you explain things really well, you also demonstrate the easy basic things that are new to lots of people, and it’s very personal with you interacting with the viewer. WELL DONE and congratulations!!!”

- Amy Bacheller, M.Ed, NC, CMT

“Chef Teton is on a nutrition crusade to help give us Americans some exciting new & tasty food ideas. I highly recommend her wonderful series of DVD’s which are a culmination of two decades of food knowledge.

- GardenChef, Paul F. Wenner, author and founder of the GardenBurger

“Chef Teton opened the door of possibility of what to do with oils and salt!! Her food is fabulous!”

- Nancy Stroehecker, PR Consultant, LA, CA

“As a Colon Hydrotherapist I support people in the process of internal cleansing and detoxifying their bodies through diet. My clients are eager and ready to learn the basics and benefits of raw foods, and return to a more natural way of nourishing their bodies. And Chef Teton does it all! With simplicity, elegance and flare, her DVD collection is a MUST for regenerating the body and spirit through living food.”

– Gyan Bohannon, Certified Colon Therapist, Makawao, Maui, Hawaii

“Chef Teton, Your DVDs should be mandatory for every dietitian, nutritionist and natural health practitioner! Each one contains essential information that can turn on the genes for optimum health and turn off the cycle of weight gain, degenerative disease, and serious illness. Watching hands-on food preparation of natural foods by a pro is the only way to master these kitchen cuisine secrets in a short period of time. And they’re so pleasant to watch. Your smiling face and professional style contributes greatly to their “addictiveness.” Now, when I’m in the kitchen, I think, “What would Chef Teton do?” and you gave me the courage to experiment more with raw and wholesome foods. Great recipes, too! I’m referring your DVD series to every patient and dear friend!”

– Dr. Donna Schwontkowski, Chiropractic physician (ret), M.S. Nutrition, Masters in Herbology

“Chef Teton puts a whole new spin on nutritious eating. Not only did she show me how to create scrumptious easy to make meals, she informed me of the benefits of the food being prepared. From EFA rich oils, nuts, grains, fruits, vegetables, and salt, to where to find proteins, omega 3’s, and minerals that will keep my skin radiant and my joints flexible. The methods in Essential Cuisine makes for an easy transition to healthier eating habits with foods that are absolutely delicious.”

– Cheryle Easter, Film Maker, Portland, Oregon

“When I became an herbalist, one of the courses was how to incorporate raw and wholesome foods into the diet. I loved that class, but over the years, wished I could find additional instruction so I didn’t have to re-invent the wheel (and have cooking disasters along the way). Your DVD series is exactly what I’ve been looking for and it is so much more than what I ever expected to find. It’s vibrant, it’s exciting, it’s real, and it’s full of tricks and tips to decrease the learning curve… After just the first DVD, I was experimenting in the kitchen again, and loving every minute of it! Thank you for all your hard work. This DVD series will change the health of America, one mouthful at a time.”

– Louisa Blackstone

“The course was beyond what I had expected it to be, so the value of the course went way beyond what my expectations were. I was hoping to get just a basic questions and answers. Instead I got new thoughts and directions that I did not even think about. This series went way beyond what I was expecting.

With Chef Teton’s Essential Cuisine DVD Series

And Award Winning Recipes!

Now you can have the BEST possible diet in your life in the comfort of your own home and with your own personal coach!

This power packed DVD video series is designed to help you incorporate a a new diet to last a Lifetime.

  • Watch unwanted pounds melt away without going hungry!
  • Create radiantly beautiful skin!
  • Have the flat stomach you always wanted!
  • Enjoy abundant energy and deep sleeps!
  • Move again with flexible joints!
  • Create flowing digestion!
  • Enjoy a balanced emotional body and mental clarity!
  • Enjoy rich, delicious, and sensuous food every day!

Do this and more by discovering the secrets to staying slim, healthy and energized!

Who is the target audience?
  • Anyone who wants to eat delicious food that makes them look and feel fantastic.
Students Who Viewed This Course Also Viewed
Curriculum For This Course
59 Lectures
Intro - Meet Chef Teton
2 Lectures 06:55

Chef Teton shares her experience and how valuable it is to eat a highly functional diet full of organic foods that are minimally processed. Her methods are all about simple and nourishment.

Preview 05:44

This 4 minute video gives you an overview of the foods covered in the video series.

Preview 01:11
Raw Food Basics
8 Lectures 57:32

This video shows you what type of equipment you might want to have for Raw Food Preparation. Chef Teton shares her favorite brands.


This visual description of how to soak seeds and nuts is a must for learning how to work with Raw Foods. It is essential to learning the skills and methods to Raw Food preparation.


This segment is about juicing, how to combine some veggies, and the use of a Champion Juicer. Since the Champion Juicer was one of the first juicers that gained fame, now there are many more that actually might be superior. But, this video will provide you with a good understanding.

Juicing for Health and Radiance

Seeds, along with their fabulous Omega content are wonderful when made into powders. This segment will show you how to create luscious richness, texture and nutrient content to everyday meals.

Yummy Seed Powders Packed with Nutrients

Grating Great Food!

Now that you learned to soak and sprout nuts and seeds in previous segments, this segment will show you how to make seed cheeses, also known as nut cheeses.

Scrumptious Nut Cheese

This segment has a little description about organic wine and some of the labeling criteria so that you will understand that just because a wine is organic does not mean that it does not contain sulfites.

Raw Food Entres
7 Lectures 01:21:02

Now that you have learned how to soak and sprout and become familiar with the basics of raw foods in the previous segments, you can learn how to put the methods together to create amazingly delicious meals. This segment shows you how to make Raw Food Pizza, which includes dehydrating and blending. You will love this recipe.


This rich and sensuous dressings literally started my food career. Trust me, people say they want to "just drink it" upon their first taste. Yum.

Lemon Tahini Tamari

This is another fabulous rich dressing made from carrot juice, carrot pulp and other yummy ingredients. The purpose here is to illustrate how to use fresh juices to make incredibly delicious dressings.

Carrot Tahini Tamari

Here you will learn how to use Dulce, a sea vegetable, and avocado to make a nutritious and filling snack.

Dulce Avocado

This soup is a cold raw soup make with veggies and avocado. This segment will give you the recipe for a soup that is used around the country at spas. It is delicious and rich with good fats, so it is filling and satisfying.

Energy Soup

Hummus is used in this Raw Food Entree to illustrate how to work with legumes in Raw Food Prep.


This a short intro into the "a la Oils" series, which shows Chef Teton's favorite things, and a variety of the foods used in this course to nourish and please you!

Showing Healthy Food and Ideas
Salads and Dressings (Mixing Raw and Cooked)
16 Lectures 01:49:06

This video segment shows how to to make some more yummy dressings.

Intro to Salads and Dressings

Here is a description of the Organic Wine and Wine Grown with Organic Grapes.

Organic Wine

Sea Vegetables are known to be mineral rich and used in Macrobiotics and Asian cooking. Here you will learn an easy mixture that can be used to put on "everything". The Mineral Mixture will enhance each meal with much needed minerals as well as a nutty/salty flavor. It is all about "simple".

Mineral Mix

In this a la Oils series this is another segment on seed powders and new ways to use them.

Seed Powders

In the "a la Oils" series Chef Teton mixed raw and cooked together. Baking or roasting veggies is a great way to enjoy lots of them. And, it is so easy!

Baked Veggies

Oh yes, Squash. Squash is so wonderful and can be a rich source of nutrients. This segment shows how to use healthy and delicious fats to make a full meal with just squash.

Ala Coconut Squash

"a la Oils" means to put the oils on top of the food after the food is cooked. We all know that cooked fats and oils are not good for us. When they are exposed to high heat the precious molecules are altered and we therefore miss the good fats contained in them. This segment shows you how to use Olive Oil and Pumpkin Seed Oil on top of the food "after" it is cooked. Yum! (The Stryian Pumpkin seed oil can only be found on line and at specialty artisan food stores - Try Selina's Naturally).

Olive Pumpkin Oil

This segment illustrates ow to steam veggie and enjoy those great fats and oil, along with the seed powders.

Steamed Veggies

Another segment using seeds powders and flax oils.

Simple Sauces

This segment shows how to make the Golden Elixir Dressings, also shown in the Raw Food Series.

Golden Elixir

This sauce or dressing is made from tofu, yet you would never never know it. Everyone loves this sauce. It will enliven almost anything, yet great on beans and rice.

Sensual Savory

Here is another fabulous raw dressing made from almond butter.

Thai Bliss

This segment shows how to enjoy a pot of freshly steamed veggies topped with your favorite oils and seed powders.

Veggie Feast

Continue of the Veggie Feast. This is a fun one to do for a small dinner party or family.

Veggie Feast Part 2

Kale seems to be the popular food lately. Here is one way to enjoy it.


These Nori Wraps are a great raw food recipe. You can add dairy, egg or meat to them as well. Here is a vegan recipe.

Nori Wraps
8 Lectures 01:00:49

For those of us who love our eggs, this scrambler is full of healthy veggies, good fats and luscious flavors.


Here is another good breakfast or meal for anytime of the day. It is simple French Toast with great ingredients.

French Toast

Chef Teton calls this dish, "Pumpkin Seeds Eggs Benedict". It may sound a bit weird, but even those doubters loved it. Try this dish to impress! Try it just to please yourself as well! It is delicious.

Eggs with Pumpkin Seeds

This green smoothie is similar to the energy soup. It differs with the recipes. Chef Teton included as one of her favorite things.

Green Smoothie

Kefir, being one of the power foods, can be enjoyed in many ways. Here is a simple idea for a bowl full of berries.

Kefir with Berries

Here is another breakfast idea, that could be called a Raw Food Dish. The buckwheat is raw and soaked. It could be cooked as well, but is raw in this video segment. The idea is to illustrate how great it can be made into a cereal with coconut cream concentrate as the liquid milk.


Buckwheat with coconut cream concentrate.

Buckwheat Coconut

Coconut Cream Concentrate is a fabulous food to use as a base for cereals and fruit dishes. Here you will learn how to make a fruit bowl with coconut milk.

Coco Cream Fruit
6 Lectures 48:59

Another simple breakfast idea with a Maple Cream on top of toast.

Maple Toast

In this segment you will learn how to combine some of the foods made from earlier segments. Like, simple toast with avocado and mineral mixture.

Avocado Toast

These roasted pumpkin seeds are so divine that you will want to have them on hand for your salads, grains and steamed veggies as well. They may not be as healthy as when eaten raw, but they make up for it in crunchy taste. People love them when served solo as well! After roasting, keep them fresh in an air tight jar.

Pumpkin Seeds

OMG! This dish is rich. The Golden Elixir Dressing is used here to top off an already rich dish of sauteed Tempeh in coconut oil and garlic. It is also known as a hot salad.


This salad is crisp and refreshing using fennel, avocado and grapefruit. This is a great dish to bring to a potluck.

Grapefruit Fennel

Something as simple as toast can be made into a full meal. This segment will give you an idea of how to use a good source of grain and fiber to lay a foundation for cultured veggies.

Cultured Toast
Cultured Veggies
1 Lecture 30:53

Cultured Veggies are the rave. This is one of the most powerful foods to put into your diet. Learn to make your own and empower yourself to get some of the best nutrition possible. They are full of living enzymes and probiotic power. Plus, they taste amazing, adding the perfect condiment to every meal.

Cultured Veggies
Kefir Kitchen
1 Lecture 17:38

Kefir is another incredible food, full of probiotic richness. Now you can purchase it in many stores, but making your own will give you the opportunity to choose your milk source and enliven your meals and life.

How to Make Kefir
Delicious Desserts
2 Lectures 27:10

A short video into the desserts and salads. Some of the salad recipes were viewed in the A la Oils sessions and the Sauces & Dressings.


This is a raw food pie. Once you make this one, you will be able to make any raw food pie.

Dessert: Raw Banana Mango Pecan Pie
Bonus: Cafe Cacao
6 Lectures 36:11

This is a short video introduction into these segments on Raw Cacao recipes.

Intro To Cacao Recipes

Raw Cacao is one of the new Superfoods. It is healthy and paves a new way for delicious desserts.

About Raw Cacao

Cacao smoothies made with milk, water, nut milk, coconut milk or any milk at all are fantastic. Try this one on for a delicious and nutritious treat!

Chocolate Smoothies

This is an award winning mousse. It may surprise you how delicious it is, and how completely nourishing and fulfilling it is. It is made with avocado and requires no cooking.

Chocolate Mousse- Taste Sinful, but Heavenly Healthy

CC Delights

Adding raw cacao to Chai and coffee drinks makes them extra delicious with an extra punch for energy and nutrition. Wow!

1 More Section
About the Instructor
Susan Teton
4.3 Average rating
53 Reviews
553 Students
7 Courses
Eat to Look & Feel Great!

Susan Teton Campbell – Bio – 2013

In 1991, the passion for Susan Teton Campbell’s life work was ignited when
she read Diet for a New America by John Robbins. Bringing her extensive
marketing and media expertise to the Robbins’ organization, EarthSave
International, Susan created and promoted the award-winning Healthy School
Lunch Program (HSLP).

Collaborating with top nutritional and environmental experts in government,
business, and academia, Susan created a curriculum that motivated students
nationwide to make healthier food choices. In 1997, with funding from
the American Cancer Society and the USDA, Campbell took her program
to Hawaii, inspiring the state to be the first in the nation to create plant based
alternatives for school menus. When the Physician’s Committee for
Responsible Medicine rated the health of meals at American schools in 1998,
the HSLP was in three of the top 10.

As part of the HSLP, Susan co-authored The Healthy School Lunch Action Guide,
a 184-page resource manual published by EarthSave International in 1994.
The guide was sold/distributed to teachers and parents across the country
while Susan went on a national tour, speaking to thousands of parents,
administrators, government agencies and associations (National Food Service
Association). The tour included numerous TV and radio appearances.

Following her tenure at EarthSave, Susan, with key members of the Natural
Products Industry, formed a Washington D.C. lobby for natural food and
supplement manufacturers, retailers, and distributors. In collaboration with
New Hope Media, Susan envisioned and founded the Natural Products
Council, spearheading a national marketing campaign, featuring celebrities such
as Paul McCartney, Woody Harrelson, Kevin Nealon, and Ed Begley, Jr.

In 1998 she collaborated with Citizens For Health (Boulder, CO), to launch
a national campaign, Let’s Keep Organic, Organic. The campaign broke U.S.
Department of Agriculture records for consumer letters received. The result
was a rewrite of the policy that set national organic labeling standards.

In 1998, with a Rockefeller grant, Susan founded Spirit In Action (SIA), Inc.,
an organization, which exists to make the health and welfare of children the
overriding consideration in all government, corporate, and individual decisions.
SIA’s projects bring awareness to the interplay of nutrition, environment,
economic, social, and cultural factors that impact American youth.

In 2001, after years of studying with notable nutrition/health professionals,
Susan took her nutrition knowledge into the kitchen when she created menu plans
for retreats put on by Byron Katie International. The success of the food program
led her to head up the sales and marketing efforts for The Schools for The Work
of Byron Katie, during the launch for her first best seller, “Loving What Is”.

Recognizing that most people know what healthy food is, but lack the skills to
prepare it, she went on to develop recipes and menu plans for large resorts and
celebrities, actively teaching food service personnel and private chefs.
Following a one year In 2003-2005 she launched
her “functional food” style to become an instructor for home chef and
professional culinary students at Laguna Culinary Arts, in Laguna Beach, CA.

Relocating to Maui, Hawaii in 2005, Susan launched her multi media company,
to produce media products for nutrition culinary education. Her first media
project is a culinary practice combining the best of the essential dietary
components of the Centenarian Cultures – a healthy combination of raw,
cooked and cultured foods. Essential Cuisine, A Journey From Seed to Soul is
produced in a 6 Set DVD format (23 cooking shows) and an e-book under
the brand “Chef Teton”. The set is sold and distributed
online, in Whole Food Markets, Amazon, and Internet distributors worldwide.

Convinced that food is a significant factor in the rising epidemic of youth
related health issues, Susan also produced Teens Teaching Teens, a 9 segment
DVD cooking show starring 16 yr old Landon Bell.

Susan holds nutrition, culinary and education certifications from Body Ecology
Diet, Raw Living Foods, Ayurvedic Cooking, WSET Wine Pairing, and
Experiential Education (Ropes Course) – “Team Building In the Kitchen”,
The Work of Byron Katie and recently completed the Avatar Master, Professional
and Wizard Courses in 2009.

Locally on Maui, Susan is a regular teacher for Whole Foods Market Kahului,
and is the wellness chef for the 2009, 2010, 2011 Maui County Agricultural
Festival sponsored by the Maui County Farm Bureau. She was the executive
chef for the seven-day Agricultural Design Conference hosted by Maui Aloha 
Aina Association, and is a regular speaker/teacher for various organizations like
the Farmers Union, Vegetarian Society, and the American Heart Association.

Susan is the Chair of Slow Food Maui Convivium, a board member of the
Maui Food Technology Center (funded by Maui County) and is a nutrition/
culinary instructor for the County of Maui, Department of Aging. Susan
continues to provide nutrition/culinary coaching to her clients nationwide.

Susan is a seasoned educator, public speaker and media guest. She holds retreats
on Maui with with her Essential Cuisine format, aligning the body, mind, soul and Earth.

Contact: Susan “Chef Teton” Campbell