CHEFS Program

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About CHEFS Program

C.H.E.F.S. stands for Cooking, Healthy Eating, and Food Strategies. It is a virtual, program designed to provide you with nutritional education and support you with basic cooking skills instruction while exploring the health benefits of foods.

Module Content

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Welcome to the C.H.E.F.S course. This lesson provides an overview of what to expect!

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This program was developed by master-level dieticians and culinary educators and modified and enhanced by Mrs. Dornberg.

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This video tutorial will outline how to navigate the C.H.E.F.S. program.

Module 1 Learning

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This lesson introduces you to basic nutrition concepts, essential kitchen equipment, and basic culinary skills to execute simple food preparation.

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This lesson covers basic nutrition concepts.

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This lesson covers basic nutrition concepts.

Module 1 Knowledge Check

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This lesson will check your knowledge of the information presented in this module.

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This lesson provides the answers to the knowledge check for this module.

Module 1 Culinary Skill Practice & Recipes

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Learning and practicing basic knife cuts makes cooking SO MUCH EASIER! This lesson provides an introduction to the basic knife cuts used to make soup.

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This soup comes together quickly and is great for practicing your knife skills!

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This is a simple recipe that will help you practice your skills!

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Don't throw away those broccoli stems! Make this salad instead!

Module 1 Materials and Resources

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This lesson contains a handout on the basic nutrients necessary for life.

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This lesson contains a diagram of a plant-forward plate.

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This lesson contains a guide of essential and useful kitchen equipment and tools.

Module 1 Goal Setting

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It is now time to set one or more goals based on what you have learned in this module.

Module 2 Learning

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This lesson introduces you to the significance of maintaining a home environment conducive to healthy eating behaviors.

Module 2 Knowledge Check

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This lesson will check your knowledge of the information presented in this module.

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This lesson provides the answers to the knowledge check for this module.

Module 2 Culinary Skill Practice and Recipes

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This lesson illustrates how you can repurpose nutrient-dense dressings as dips and marinades to make delicious meals!

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This recipe is the ultimate kitchen staple meal with plenty of opportunities for customization!

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You're going to want to review this lesson over and over as there are at LEAST six other recipes you can master with very little effort.

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Pantry staples come together really quickly for this make-ahead breakfast or snack. It can also be used as a topping.

Module 2 Materials and Resources

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This lesson contains handouts that provide you with a blueprint for stocking your kitchen zones (pantry, refrigerator, and freezer).

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This lesson provides an overview of the healthiest cooking oils and when to use them. There is a tutorial on how to make your own flavored oils.

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This lesson contains a guide of freezer best practices.

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When purchasing packaged items it is important to read and understand the nutrition fact label and the ingredient list. This chart explains how.

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This lesson contains information on food safety and storage.

Module 2 Goal Setting

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It is now time to set one or more goals based on what you have learned in this module.

Module 3 Learning

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This module introduces you to the health benefits of vegetables and how to select and simply prepare them.

Module 3 Knowledge Check

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This lesson will check your knowledge of the information presented in this module.

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This lesson provides the answers to the knowledge check for this module.

Module 3 Culinary Skill Practice and Recipes

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This lesson covers the basics technique of steaming vegetables.

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This lesson demonstrates how to pan-glaze carrots. Try this technique with parsnips, fennel, or celery for something different.

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This lesson demonstrates how to make wraps with collard greens. These wraps can be made ahead and stored in your refrigerator to use with leftovers.

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This lesson demonstrates how to make a mushroom purée. We use this purée in the Mushroom Farrotto recipe you will learn about in the Whole Grains Lesson.

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This recipe uses kitchen and pantry essentials to make a simple salad extra special.

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Have you ever tried making your own kale chips? It's super simple with few ingredients and kitchen tools required.

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Tossing roasted cauliflower and chard with dukkah, a frangrant Egyptian spice blend, elevates this simple vegetable dish to something "company-worthy".

Module 3 Materials and Resources

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This hand-out outlines the different nutrients and phytochemicals found in vegetables according to color.

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Consuming enough non-starcy vegetables is a key to overall health.

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Pickling is a great way to include more vegetables into your meals. This guide provides some tips and simple recipes for cold and hot pickling.

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Eating seasonally is the best way to save money and make sure you are getting the maximum nutrients from your vegetables. This hand-out will help you know what to buy when!

Module 3 Goal Setting

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It is now time to set one or more goals based on what you have learned in this module.

Module 4 Learning

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This module introduces you to the health benefits of whole grains and how to select and simply prepare them.

Module 4 Knowledge Check

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This lesson will check your knowledge of the information presented in this module.

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This lesson provides the answers to the knowledge check for this module.

Module 4 Culinary Skill Practice and Recipes

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Attached are several recipes that demonstrate how to make some simple grains. Quinoa is actually a seed, but we eat it as a grain so we have included it in this lesson.

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This company-worthy recipe requires three phases that come together to create a risotto-like dish that is higher in fiber and lower in fat than its traditional version.

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This video demonstrates how to make a quinoa salad with Asian-inspired ingredients. There are plenty of modifications to make this your own - utilize other foods that are in season or you have on hand this week.

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This family-friendly recipe comes together quickly and utilizes pre-cooked rice. With so many variations, it will definitely be on your weekly rotation!

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This video illustrates how to make homemade Buckwheat Maple Pecan Granola 😋

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This recipe demonstrates how to make quick polenta. Polenta is made from yellow cornmeal and is similar to grits which are made from white cornmeal.

Module 4 Materials and Resources

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This lesson contains a reference chart for cooking various whole grains.

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This lesson contains a guide containing the types of whole grains, the health benefits, how to cook, and recipes.

Module Goal Setting

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it is now time to set some goals based on what you have learned in this module.

Module 5 Learning

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This module introduces you to the health benefits of legumes and beans and how to select and simply prepare them.

Module 5 Knowledge Check

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This lesson will check your knowledge of the information presented in this module.

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This lesson provides the answers to the knowledge check for this module.

Module 5 Culinary Skill Practice and Recipes

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This video illustrates how to make a smashed bean salad.

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No label Tofu Three Ways

If you have never tried tofu before this video is for you! Three delicious recipes that will make you wonder why you waited so long...

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No label Tofu Bruschetta

Try this DELICIOUS take on traditional Bruschetta! There's just something about cool toppings over hot foods - the flavors and textures just enhance the eating experience.

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The combination of lentils and ground walnuts creates a meat-like texture with tons of flavor!

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This salad comes together in minutes and has so many variations!

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This video illustrates how to make a massaged kale salad with roasted chickpeas.

Module 5 Materials and Resources

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This lessons provides ways to use a can of beans to create simple, delcious, and nutritious dishes!

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In this module we talked about the benefits of sprouting. This lesson provides resources to get you started.

Module 5 Goal Setting

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It is now time to set some goals based on what you have learned in this module.

Module 6 Learning

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This module introduces you to the health benefits of seeds, nuts, and healthy fats and how to select and simply prepare them.

Module 6 Knowledge Check

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This lesson will check your knowledge of the information presented in this module.

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This lesson provides the answers to the knowledge check for this module.

Module 6 Culinary Skill Practice and Recipes

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This fresh take on hummus utilizes kitchen staples from different zones - chickpeas and pistachios from the pantry and green peas from the freezer.

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If you have never tried a massaged kale salad, this is the one to start with! The addition of hemp seeds to this simple salad not only adds protein but omega-3 fatty acids and lovely texture as well!

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Have you ever tried making your own crackers? Here is one that comes together in minutes and you can create different flavors by changing up the spices and herbs!

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This lesson illustrates how to make pesto three ways with different seeds, nuts, and healthy oil.

Module 6 Materials and Resources

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This lesson provides an overview of the healthiest cooking oils and when to use them.

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Seeds and Nuts are excellent sources of plant-based protein. This handout illustrates the amount of protein in popular plant foods.

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No label Hemp Seeds 101

Hemp seeds, or hearts, were discussed in this lesson and are used in several of the recipes. This lesson provides additional information on this small, but mighty, superfood!

Module 6 Goal Setting

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It is now time to set some goals based on what you have learned in this module.

Module 7 Learning

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This lesson introduces you to the health benefits of a variety of fruits and how to select and simply prepare them.

Module 7 Knowledge Check

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This lesson will check your knowledge of the information presented in this module.

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This lesson provides the answers to the knowledge check for this module.

Module 7 Culinary Skill Practice and Recipes

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This video illustrates how to break an orange into segments.

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Within this lesson, you will learn how to make two recipes with frozen fruit.

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This smoothie will be on repeat - smooth, creamy, and delicious!

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Papaya, kiwi, and pears - oh my! These three fruits come together to create something really special.

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Berries [frozen or fresh] + chia seeds = super nutrient-dense jam [and you control the sweetness!]

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Fresh pineapple is a delicious addition to both sweet and savory dishes, but breaking it down can be intimidating. This video illustrates an efficient and safe way to get the most from a fresh, whole pineapple.

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This flexible recipe utilizes one of my favorite methods for cooking - packet baking!

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Peaches and mustard? You betcha! Mostarda is an Italian favorite paired with cheese or meat. It is often found on charcuterie boards as it provides exceptional balance to salty, savory foods.

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This video illustrates how simple it is to poach fruit, such as pears.

Module 7 Materials and Resources

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This lesson provides simple ways to use frozen fruit.

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This lesson provides an easy template to build a healthy smoothie.

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This lesson provides a template to create a well-balanced fruit salad.

Module 7 Goal Setting

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It is now time to set some goals based on what you have learned in this module.

Module 8 Learning

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This module introduces you to the benefits of selecting sustainable animal proteins and their impact on health and the environment.

Module 8 Knowledge Check

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This lesson will check your knowledge of the information presented in this module.

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This lesson provides the answers to the knowledge check for this module.

Module 8 Culinary Skill Practice & Recipes

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This video demonstrates how to make salmon three ways and meets our qualifications for ensuring success in the kitchen of being simple and flexible.

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Here is a great way to cook eggs AND get in a few servings of veggies!

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You can use this method for any fish and it works equally well with extra firm tofu.

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This recipe illustrates how you can incorporate plants into your ground meat recipes to up their nutrient density. Remember, fiber is only found in plants so the addition of bulgar, parsley, and onion add fiber that the meatball otherwise would not contain.

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This is so simple and so delicious. Bruschetta is an Italian appetizer that is typically a tomato mixture served atop garlic-rubbed bread slices. In this recipe, it is spooned over warm chicken.

Module 8 Materials and Resources

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In the narrated lesson we talked alot about saturated fat and why it should be limited. This lesson provides you more information on fats and which you should limit and which you should use.

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No label Egg Selection

Buying and Storing Eggs Eggs are one of the healthiest protein choices available IF YOU KNOW WHAT YOU ARE BUYING. This lesson will give you tips for buying and storing your eggs.

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Seafood Watch is powered by the Monterrey Bay Aquarium and is a great resource in purchasing seafood.

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The best, and most accurate, way to know if animal protein is properly cooked is to check the internal temperature. This lesson contains a handy chart to help!

Module 8 Goal Setting

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It is now time to set some goals based on what you have learned in this module.

Module 9 Learning

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This lesson introduces you to a variety of dairy products and dairy alternatives and how to use them to create healthful recipes.

Module 9 Knowledge Check

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This lesson will check your knowledge of the information presented in this module.

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This lesson provides the answers to the knowledge check for this module.

Module 9 Culinary Skill Practice and Recipes

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This is a great example of how yogurt can be used instead of mayonnaise in egg salad.

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Use as a dip for fresh-cut vegetables, as a tangy topping for salads and grain bowls, or as a spread for sandwiches.

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This recipe is a game-changer for those struggling with dairy allergies. It can be used as a dip, icing, pudding, or spread.

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This lesson demonstrates how to make homemade vegan ricotta and then use it in a lasagna.

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No label Cashew Cream

This lesson demonstrates how to make simple, sweet cashew cream.

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This lesson provides the recipe and tips for making coconut milk yogurt that was discussed in the learning lesson.

Module 9 Materials and Resources

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This lesson contains a chart comparing nutritional content of non-dairy milk.

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This lesson provides a chart showing the differences between pro and prebiotics and the best sources of each.

Module 9 Goal Setting

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It is now time to set some goals based on what you have learned in this module.

Module 10 Learning

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This lesson introduces you to a variety of flours, including gluten-free, for baking and dessert preparation.

Module 10 Knowledge Check

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This lesson will check your knowledge of the information presented in this module.

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This lesson provides the answers to the knowlefge check for this module.

Module 10 Culinary Skill Practice and Recipes

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These oatmeal banana chip 🍫 bars are reminiscent of traditional chocolate chip cookies but are nutrient-dense enough to enjoy as breakfast, snack, or dessert. ⠀⠀

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Gluten-free baked goods are often full of starch and sugar. These moist beauties are gently sweetened with maple syrup and contain a combination of buckwheat and brown rice flour.

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Two recipes that are sure to become family favorites! Make sure you use oven-safe skillets that are well-oiled.

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This recipe is one to put on repeat in your kitchen - it's just one that always delivers! You can use conventional flour in place of almond flour or even breadcrumbs.

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Cauliflower gnocchi has become a thing - a DELICIOUS thing 😋. What if you could make it yourself with just four main ingredients and save a bucket of "dough"? Yes, please.⠀⠀

Module 10 Materials and Resources

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This lesson contains your Ultimate Guide To Gluten-Free Living Ebook to help you navigate a gluten-free diet.

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This eBook will help you navigate the world of gluten-free baking.

Module 10 Goal Setting

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It is now time to set some goals based on what you have learned in this module.

Module 11 Learning

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This module introduces you to a variety of convenience foods and simple cooking techniques to quicken mealtime preparation.

Module 11 Knowledge Check

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This lesson will check your knowledge of the information presented in this module.

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This lesson provides the answers to the knowledge check for this module.

Module 11 Culinary Skills Practice and Recipes

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Sheet pan dinners are a game-changer for anyone short on time in the kitchen. As long as you keep your kitchen zones stocked, you'll be able to turn out a balanced meal in less than 30 minutes.

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This is a technique you should be using regularly. It's a healthy way to prepare food, super simple, and clean-up in a cinch 👍!

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This lesson demonstrates how to make a family favorite, Chicken Cacciatore! It can be made stovetop, in a slow cooker, or in an Instant Pot.

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This lesson demonstrates how you can make kitchen magic happen with convenience items, like pre-shredded bagged slaw mixes and pre-cooked chicken, and kitchen staples like peppers.

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You will LOVE 😍 quick shakshuka and all the variations that can be created - this is our favorite and it's only three ingredients: Your favorite jarred tomato sauce + sliced collards + eggs or a vegan version with chickpeas, tofu, and Swiss Chard!

Module 11 Materials and Resources

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This lesson contains a handout showing you how to simply make a meal from your pantry!

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Here is a handy guide to building a quick sheet pan dinner!

Module 11 Goal Setting

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It is now time to set some goals based on what you have learned in this module.

Module 12 Learning

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This module introduces you to the concept of meal planning, meal prep, and recipe selection to increase successful meal preparation.

Module 12 Knowledge Check

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This lesson will check your knowledge of the information presented in this module.

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This lesson provides the answers to the knowledge check for this module.

Module 12 Culinary Skills Practice and Recipes

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The ultimate everyday dish! Perfect for breakfast, lunch, or dinner this frittata recipe is so flexible. We also demonstrate how you can save your leftovers for later.

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Hearty soups like this are comforting, warm, and packed with nutrition. They are also an EXCELLENT way to use up tired old produce from your refrigerator.

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This lesson illustrates how to make a super fragrant stew with a large variety of vegetables. Enjoy alone or serve over a whole grain of choice or quick polenta.

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You'll want to pause and replay this video to catch all the different combinations for delicious main dish bowls!

Module 12 Materials and Resources

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Grain Bowls are a great way to use up bits of items in the refrigerator AND get a meal on the table quick! This lesson provides you with a template to make things easy!

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As illustrated in the lesson video, a jar of tomato sauce can be turned into many simple, delicious meals!

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Here is a collection of One Pot/Pan Meals to get you started on your go-to recipe collection!

Module 12 Goal Setting

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It is now time to set some goals based on what you have learned in this module.

About the Teacher

Mrs. Dornberg

Cheryl Dornberg is the founder, CEO, and operator of Mrs. Dornberg’s Culinary Experience based in Highland, IN. She is a Culinary Nutrition Expert and believes that a healthy lifestyle begins in the kitchen, and every meal that you prepare yourself from fresh, whole ingredients is a step towards a vibrant, energy-filled life.

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