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Culinary Nutrition
153 Lessons
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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
No label Welcome to the Course
Welcome to the C.H.E.F.S course. This lesson provides an overview of what to expect!
No label About the Program Developers
This program was developed by master-level dieticians and culinary educators and modified and enhanced by Mrs. Dornberg.
No label Orientation Video
This video tutorial will outline how to navigate the C.H.E.F.S. program.
No label Overview of Module 1
This lesson introduces you to basic nutrition concepts, essential kitchen equipment, and basic culinary skills to execute simple food preparation.
No label Part 1: Nutrition 101
This lesson covers basic nutrition concepts.
No label Part 2: Basic Kitchen Tools
This lesson covers basic nutrition concepts.
No label Module One Knowledge Check Quiz
This lesson will check your knowledge of the information presented in this module.
This lesson provides the answers to the knowledge check for this module.
No label Knife Cuts for Soup Making
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.
No label Vegetable Taco Soup
This soup comes together quickly and is great for practicing your knife skills!
No label Pineapple Beef Stir-Fry
This is a simple recipe that will help you practice your skills!
No label Broccoli Stem and Carrot Slaw
Don't throw away those broccoli stems! Make this salad instead!
No label Nutrients Necessary for Life Handout
This lesson contains a handout on the basic nutrients necessary for life.
No label Plant-Forward Plate Handout
This lesson contains a diagram of a plant-forward plate.
No label Kitchen Sync Handout
This lesson contains a guide of essential and useful kitchen equipment and tools.
No label Module 1 S.M.A.R.T. Goals
It is now time to set one or more goals based on what you have learned in this module.
No label Module 2: Building a Healthy Kitchen
This lesson introduces you to the significance of maintaining a home environment conducive to healthy eating behaviors.
No label Module 2 Knowledge Check Quiz
This lesson will check your knowledge of the information presented in this module.
This lesson provides the answers to the knowledge check for this module.
No label Three Dressings Three Ways
This lesson illustrates how you can repurpose nutrient-dense dressings as dips and marinades to make delicious meals!
No label Black Bean Burrito Bowl
This recipe is the ultimate kitchen staple meal with plenty of opportunities for customization!
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.
No label No-Cook Vanilla Granola
Pantry staples come together really quickly for this make-ahead breakfast or snack. It can also be used as a topping.
No label Kitchen and Pantry Essentials
This lesson contains handouts that provide you with a blueprint for stocking your kitchen zones (pantry, refrigerator, and freezer).
No label Selecting and Using Cooking Oils
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.
No label Frozen to Fabulous Ebook
This lesson contains a guide of freezer best practices.
No label Reading a Nutrition Label
When purchasing packaged items it is important to read and understand the nutrition fact label and the ingredient list. This chart explains how.
No label Food Safety and Storage Tips
This lesson contains information on food safety and storage.
No label Module Two S.M.A.R.T. Goals
It is now time to set one or more goals based on what you have learned in this module.
No label Module 3: Vegetables
This module introduces you to the health benefits of vegetables and how to select and simply prepare them.
No label Module 3 Knowledge Check Quiz
This lesson will check your knowledge of the information presented in this module.
No label Module 3 Knowledge Check Answer Key
This lesson provides the answers to the knowledge check for this module.
No label How to Steam Broccoli
This lesson covers the basics technique of steaming vegetables.
No label How to Pan-Glaze Carrots
This lesson demonstrates how to pan-glaze carrots. Try this technique with parsnips, fennel, or celery for something different.
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.
No label How to Make a Vegetable Puree
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.
No label Warm Carrot Lentil Salad
This recipe uses kitchen and pantry essentials to make a simple salad extra special.
No label Kale Chips with Tahini
Have you ever tried making your own kale chips? It's super simple with few ingredients and kitchen tools required.
No label Fragrant Cauliflower and Chard
Tossing roasted cauliflower and chard with dukkah, a frangrant Egyptian spice blend, elevates this simple vegetable dish to something "company-worthy".
No label Rainbow of Nutrition
This hand-out outlines the different nutrients and phytochemicals found in vegetables according to color.
No label Non-Starchy Vegetables List
Consuming enough non-starcy vegetables is a key to overall health.
No label Quick Pickling Guide for Vegetables
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.
No label Seasonal Produce Guide
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!
No label Module 3 S.M.A.R.T. Goals
It is now time to set one or more goals based on what you have learned in this module.
No label Module 4: Whole Grains
This module introduces you to the health benefits of whole grains and how to select and simply prepare them.
No label Module 4 Knowledge Check Quiz
This lesson will check your knowledge of the information presented in this module.
No label Module 4 Knowledge Check Answer Key
This lesson provides the answers to the knowledge check for this module.
No label How to Make Simple Grains
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.
No label Mushroom Farrotto
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.
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.
No label Vegetable Fried Rice
This family-friendly recipe comes together quickly and utilizes pre-cooked rice. With so many variations, it will definitely be on your weekly rotation!
No label Buckwheat Maple Pecan Granola
This video illustrates how to make homemade Buckwheat Maple Pecan Granola 😋
No label How to Make Polenta
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.
No label How to Cook Whole Grains
This lesson contains a reference chart for cooking various whole grains.
No label Your Ultimate Guide to Whole Grains
This lesson contains a guide containing the types of whole grains, the health benefits, how to cook, and recipes.
No label Module 4 S.M.A.R.T. Goals
it is now time to set some goals based on what you have learned in this module.
No label Module 5: Legumes & Beans
This module introduces you to the health benefits of legumes and beans and how to select and simply prepare them.
No label Module 5 Knowledge Check Quiz
This lesson will check your knowledge of the information presented in this module.
No label Module 5 Knowledge Check Answer Key
This lesson provides the answers to the knowledge check for this module.
No label Smashed Chickpea Salad
This video illustrates how to make a smashed bean salad.
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...
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.
No label Lentil-Walnut Stuffed Peppers
The combination of lentils and ground walnuts creates a meat-like texture with tons of flavor!
No label Greek Marinated Black Eyed Pea Salad
This salad comes together in minutes and has so many variations!
No label Kale Salad with Roasted Chickpeas
This video illustrates how to make a massaged kale salad with roasted chickpeas.
No label Ways to Use Cooked Beans
This lessons provides ways to use a can of beans to create simple, delcious, and nutritious dishes!
No label Bean and Seed Sprouting Guide
In this module we talked about the benefits of sprouting. This lesson provides resources to get you started.
No label Module 5 S.M.A.R.T. Goals
It is now time to set some goals based on what you have learned in this module.
This module introduces you to the health benefits of seeds, nuts, and healthy fats and how to select and simply prepare them.
No label Module 6 Knowledge Check Quiz
This lesson will check your knowledge of the information presented in this module.
No label Module 6 Knowledge Check Answer Key
This lesson provides the answers to the knowledge check for this module.
No label Green Pea Hummus with Pistachios
This fresh take on hummus utilizes kitchen staples from different zones - chickpeas and pistachios from the pantry and green peas from the freezer.
No label Avocado Kale Salad with Hemp Seeds
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!
No label Super Seedy Crackers
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!
No label Pesto – Three Ways
This lesson illustrates how to make pesto three ways with different seeds, nuts, and healthy oil.
No label Selecting and Using Cooking Oils
This lesson provides an overview of the healthiest cooking oils and when to use them.
No label Plant Based Protein Sources
Seeds and Nuts are excellent sources of plant-based protein. This handout illustrates the amount of protein in popular plant foods.
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!
No label Module 6 S.M.A.R.T. Goals
It is now time to set some goals based on what you have learned in this module.
No label Module 7: Fruits
This lesson introduces you to the health benefits of a variety of fruits and how to select and simply prepare them.
No label Module 7 Knowledge Check Quiz
This lesson will check your knowledge of the information presented in this module.
No label Module 7 Knowledge Check Answer Key
This lesson provides the answers to the knowledge check for this module.
No label Segmenting an Orange
This video illustrates how to break an orange into segments.
No label How to Use Frozen Fruit
Within this lesson, you will learn how to make two recipes with frozen fruit.
No label Avocado-Berry Smoothie
This smoothie will be on repeat - smooth, creamy, and delicious!
No label Beauty Greens Smoothie
Papaya, kiwi, and pears - oh my! These three fruits come together to create something really special.
No label Quick Raspberry Chia Seed Jam
Berries [frozen or fresh] + chia seeds = super nutrient-dense jam [and you control the sweetness!]
No label How to Break Down Fresh Pineapple
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.
This flexible recipe utilizes one of my favorite methods for cooking - packet baking!
No label Peach Ginger Mostarda
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.
No label How to Poach Fruit
This video illustrates how simple it is to poach fruit, such as pears.
No label How to Use Frozen Fruit
This lesson provides simple ways to use frozen fruit.
No label How to Build a Smoothie
This lesson provides an easy template to build a healthy smoothie.
No label How to Build a Fruit Salad
This lesson provides a template to create a well-balanced fruit salad.
No label Module 7 S.M.A.R.T. Goals
It is now time to set some goals based on what you have learned in this module.
No label Module 8: Animal Proteins
This module introduces you to the benefits of selecting sustainable animal proteins and their impact on health and the environment.
No label Module 8 Knowledge Check Quiz
This lesson will check your knowledge of the information presented in this module.
No label Module 8 Knowledge Check Answer Key
This lesson provides the answers to the knowledge check for this module.
No label Salmon Three Ways
This video demonstrates how to make salmon three ways and meets our qualifications for ensuring success in the kitchen of being simple and flexible.
No label Zucchini Noodle Frittata
Here is a great way to cook eggs AND get in a few servings of veggies!
No label Pecan Crusted Sole
You can use this method for any fish and it works equally well with extra firm tofu.
No label Blended Meatballs
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.
No label Chicken Bruschetta
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.
No label All Fat is Not Created Equal
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.
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.
No label Seafood Watch Guide
Seafood Watch is powered by the Monterrey Bay Aquarium and is a great resource in purchasing seafood.
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!
No label Module 8 S.M.A.R.T. Goals
It is now time to set some goals based on what you have learned in this module.
This lesson introduces you to a variety of dairy products and dairy alternatives and how to use them to create healthful recipes.
No label Module 9 Knowledge Check Quiz
This lesson will check your knowledge of the information presented in this module.
No label Module 9 Knowledge Check Answer Key
This lesson provides the answers to the knowledge check for this module.
No label Egg Salad with Herbed Yogurt
This is a great example of how yogurt can be used instead of mayonnaise in egg salad.
No label Tangy Beet Yogurt Dip
Use as a dip for fresh-cut vegetables, as a tangy topping for salads and grain bowls, or as a spread for sandwiches.
No label Vegan Chocolate Mousse
This recipe is a game-changer for those struggling with dairy allergies. It can be used as a dip, icing, pudding, or spread.
No label Vegetable Lasagna with Vegan Ricotta
This lesson demonstrates how to make homemade vegan ricotta and then use it in a lasagna.
No label Cashew Cream
This lesson demonstrates how to make simple, sweet cashew cream.
No label Homemade Coconut Milk Yogurt
This lesson provides the recipe and tips for making coconut milk yogurt that was discussed in the learning lesson.
No label Non-Dairy Milk Comparison Chart
This lesson contains a chart comparing nutritional content of non-dairy milk.
No label Probiotics vs. Prebiotics
This lesson provides a chart showing the differences between pro and prebiotics and the best sources of each.
No label Module 9 S.M.A.R.T. Goals
It is now time to set some goals based on what you have learned in this module.
This lesson introduces you to a variety of flours, including gluten-free, for baking and dessert preparation.
No label Module 10 Knowledge Check Quiz
This lesson will check your knowledge of the information presented in this module.
No label Module 10 Knowledge Check Answer Key
This lesson provides the answers to the knowlefge check for this module.
No label Oatmeal Banana Breakfast Bars
These oatmeal banana chip 🍫 bars are reminiscent of traditional chocolate chip cookies but are nutrient-dense enough to enjoy as breakfast, snack, or dessert. ⠀⠀
No label Pumpkin Buckwheat Muffins
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.
Two recipes that are sure to become family favorites! Make sure you use oven-safe skillets that are well-oiled.
No label Oven Fried Chicken
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.
No label Cauliflower Gnocchi
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.⠀⠀
No label Ultimate Guide To Gluten-Free Living
This lesson contains your Ultimate Guide To Gluten-Free Living Ebook to help you navigate a gluten-free diet.
This eBook will help you navigate the world of gluten-free baking.
No label Module 10 S.M.A.R.T. Goals
It is now time to set some goals based on what you have learned in this module.
No label Module 11: Convenience Cooking
This module introduces you to a variety of convenience foods and simple cooking techniques to quicken mealtime preparation.
No label Module 11 Knowledge Check Quiz
This lesson will check your knowledge of the information presented in this module.
No label Module 11 Knowledge Check Answer Key
This lesson provides the answers to the knowledge check for this module.
No label Three Sheet Pan Fajita Dinners
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.
No label Mediterranean Oven Packets
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 👍!
No label Instant Pot Chicken Cacciatore
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.
No label Chopped Chicken Salad
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.
No label Shakshuka Two Ways
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!
No label Build a Pantry Meal
This lesson contains a handout showing you how to simply make a meal from your pantry!
No label Build a Sheet Pan Dinner
Here is a handy guide to building a quick sheet pan dinner!
No label Module 11 S.M.A.R.T. Goals
It is now time to set some goals based on what you have learned in this module.
No label Module 12: Meal Prep and Planning
This module introduces you to the concept of meal planning, meal prep, and recipe selection to increase successful meal preparation.
No label Module 12 Knowledge Check Quiz
This lesson will check your knowledge of the information presented in this module.
No label Module 12 Knowledge Check Answer Key
This lesson provides the answers to the knowledge check for this module.
No label Confetti Vegetable Frittata
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.
No label Tuscan Kale Stew
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.
No label Moroccan Vegetable- Bean Stew
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.
No label How to Build a Bowl: Three Ways
You'll want to pause and replay this video to catch all the different combinations for delicious main dish bowls!
No label Build a Grain Bowl
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!
No label How to Use Jarred Tomato Sauce
As illustrated in the lesson video, a jar of tomato sauce can be turned into many simple, delicious meals!
No label One Pot/Pan Meals Recipe Box
Here is a collection of One Pot/Pan Meals to get you started on your go-to recipe collection!
No label Module 12 S.M.A.R.T. Goals
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.