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C.H.E.F.S
π COURSE INTRODUCTION
β WELCOME TO THE COURSE
β About Your Program Developer
π₯ Orientation (21:19)
π½ Quick Start Guide for Digital Meal Planner (1:15)
π LESSON 1 - NUTRITION 101 AND KNIFE SKILLS
π₯ Part A: The Basics - Nutrition 101 and Knife Skills (21:32)
π₯ Part B: The Basics - Nutrition 101 and Knife Skills (15:58)
βοΈ Knowledge Check
π Materials and Resources
π₯ Vegetable Taco Soup (2:06)
π₯ Pineapple Beef Stir Fry (6:02)
π₯ Broccoli Stem Slaw (3:15)
π₯ Carrot Zucchini Ribbon Salad
π₯ How to Prepare Spaghetti Squash (2:17)
π S.M.A.R.T. Goals Map
π LESSON 2 - BUILDING A HEALTHY KITCHEN
π₯ Building a Healthy Kitchen (32:35)
βοΈ Knowledge Check
π Materials and Resources
π₯ Three Dressings Three Ways (2:44)
π₯ Black Bean Burrito Bowl (1:01)
π₯ No-Cook Vanilla Granola (0:58)
π₯ Creole Shrimp and Veggie Sheet Pan Dinner (1:19)
π S.M.A.R.T. Goals Map
π LESSON 3 - VEGETABLES
π₯ Vegetables (40:25)
βοΈ Knowledge Check
π Materials and Resources
π₯ Warm Carrot Lentil Salad (2:54)
π₯ Fragrant Cauliflower and Chard (2:46)
π₯ Kale Chips with Tahini (2:29)
π₯ Chocolate Fudge Smoothie (1:05)
π₯ How to Steam Broccoli (1:41)
π₯ How To Pan-Glaze Carrots (2:33)
π₯ How to Steam Collard Leaves for Wraps (1:51)
π₯ How to Make a Vegetable PurΓ©e (3:59)
π₯ Sample Meal Plan
π S.M.A.R.T. Goals Map
π LESSON 4 - WHOLE-GRAINS
π₯ Whole-Grains (29:49)
βοΈ Knowledge Check
π Materials and Resources
π₯ Quinoa Spinach Salad with Ginger Dressing (2:41)
π₯ Mushroom Farrotto (6:55)
π₯ Buckwheat Maple Pecan Granola (1:56)
π₯ Whole-grain Pasta with Arugula and Beans (2:14)
π₯ Vegetable Fried Rice (3:45)
π₯ How to Make Polenta (2:37)
π₯ How to Make Simple Grains
π S.M.A.R.T. Goals Map
π LESSON 5 - LEGUMES AND BEANS
π₯ Legumes and Beans (21:22)
βοΈ Knowledge Check
π Materials and Resources
π₯ Tofu Three Ways (2:37)
π₯ Lentil Walnut Stuffed Peppers (2:54)
π₯ Greek Marinated Black Eyed Pea Salad (1:05)
π₯ Tempeh Black Bean Burgers with Quick Slaw (4:31)
π₯ Tofu Bruschetta (2:02)
π₯ How to Use Roasted Chickpeas - Kale Salad (1:40)
π₯ Sample Meal Plan
π S.M.A.R.T. Goals Map
π LESSON 6 - SEEDS, NUTS, AND HEALTHY FATS
π₯ Nuts, Seeds, and Healthy Fats (22:14)
βοΈ Knowledge Check
π Materials and Resources
π₯ Green Pea Hummus with Pistachios (1:55)
π₯ Avocado Kale Salad with Hemp Seeds (2:21)
π₯ Super Seedy Crackers (0:46)
π₯ How to Make Pesto Three Ways (2:11)
π S.M.A.R.T. Goals Map
π LESSON 7 - FRUITS
π₯ Fruits (25:13)
βοΈ Knowledge Check
π Materials and Resources
π₯ Avocado Berry Smoothie (1:10)
π₯ Quick Raspberry Chia Seed Jam (1:21)
π₯ Fish in Parchment with Pineapple Salsa (3:13)
π₯ Beauty Greens Smoothie (1:48)
π₯ Peach Ginger Mostarda (1:41)
π₯ How to Break Down Fresh Pineapple (1:54)
π₯ How to Use Frozen Fruit (1:09)
π₯ How to Poach Fruit (2:47)
π₯ Sample Meal Plan
π S.M.A.R.T. Goals Map
π LESSON 8 - ANIMAL PROTEINS
π₯ Animal Proteins (46:42)
βοΈ Knowledge Check
π Materials and Resources
π₯ Salmon Three Ways (2:41)
π₯ Pecan-Crusted Sole (2:24)
π₯ Blended Meatballs (6:22)
π₯ Chicken Bruschetta (1:48)
π₯ How to Make Hard Boiled Eggs (1:30)
π₯ How to Sear and Poach Fish (1:02)
π₯ Sample Meal Plan
π S.M.A.R.T. Goals Map
π LESSON 9 - DAIRY AND DAIRY ALTERNATIVES
π₯ Dairy and Dairy Alternatives (24:05)
βοΈ Knowledge Check
π Materials and Resources
π₯ Egg Salad with Yogurt (2:31)
π₯ Tangy Beet Yogurt Dip (2:27)
π₯ Vegan Chocolate Mousse (0:43)
π₯ Vegetable Lasagna with Vegan Ricotta (4:26)
π₯ How to Make Cashew Cream (0:48)
π S.M.A.R.T. Goals Map
π LESSON 10 - CONVENIENCE COOKING
π₯ Convenience Cooking (22:05)
βοΈ Knowledge Check
π Materials and Resources
π₯ Three Sheet Pan Fajita Dinners (3:35)
π₯ Mediterranean Oven Packets (2:42)
π₯ Instant Pot Chicken Cacciatore (1:05)
π₯ Greek Marinated Bean Salad (1:05)
π₯ Chopped Chicken Salad (2:09)
π₯ How to Make Shakshuka Two Ways (3:46)
π₯ How to Make Quick Polenta (2:37)
π S.M.A.R.T. Goals Map
π LESSON 11 - FLOURS AND GLUTEN-FREE BAKING
π₯ Flours and Gluten-free Baking (21:26)
βοΈ Knowledge Check
π Materials and Resources
π₯ Oatmeal Banana Breakfast Bars (2:26)
π₯ Pumpkin Buckwheat Muffins (1:07)
π₯ Skillet Recipes: Chocolate Chip Cookie and Socca (3:14)
π₯ Oven-fried Chicken (2:01)
π₯ How to Make Cauliflower Gnocchi (3:17)
π S.M.A.R.T. Goals Map
π LESSON 12 - BRINGING IT ALL TOGETHER: MEAL PREPARATION AND PLANNING
π₯ Bring it All Together: Meal Preparation and Planning (24:22)
βοΈ Knowledge Check
π Materials and Resources
π₯ Confetti Vegetable Frittata (4:27)
π₯ Tuscan Kale Stew (1:56)
π₯ Moroccan Vegetable Stew (3:52)
π₯ How to Build a Bowl: Three Ways (4:38)
π S.M.A.R.T. Goals Map
π BONUS: DIGITAL MEAL PLANNER TUTORIALS
π₯ Tour of Your Weekly Meal Plan Published (4:29)
π₯ Recipe and Recipe Box Management (4:21)
π Managing Grocery List and Printing (3:43)
π±Mobile Access to Meal Planner (1:37)
π Advanced Function: Editing a Recipe (1:59)
π₯ Kale Chips with Tahini
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