Forks Over Knives Cooking Course

90-Day Online Course

Tuition is $399

Class Starts October 16th

ENROLL TODAY
Show Full Syllabus
Unit 1: Introduction, Getting Set Up
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This unit is your introduction to the course, which will get you ready to cook and set for success. You'll learn the basic philosophy of the Forks Over Knives dietary plan beginning with shopping, and stocking your kitchen with the necessary ingredients and tools.
Orientation
Unit Orientation
  • Task 1: Welcome to Your Course
  • Task 2: Unit Orientation & Objectives
  • Task 3: How to Learn with Rouxbe
  • Task 4: What to Expect in This Unit
  • Task 5: Complete Your Self Assessment
  • Task 6: Unit Pre-Assessment
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The Forks Over Knives Lifestyle
  • Task 7: The Forks Over Knives Lifestyle | Introduction
  • Task 8: What is Forks Over Knives?
  • Task 9: Why Plant-Based Whole-Food?
  • Task 10: So What Exactly IS a Whole-Food, Plant-Based Diet?
  • Task 11: Whole vs. Processed Plant Foods
  • Task 12: Activity | Select The Whole Foods
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Plant-Based Nutrition Overview
  • Task 13: No More Eating for Single Nutrients . . .
  • Task 14: Plant-Based Whole Foods Provide Complete Nutrition
  • Task 15: Reading Labels & Identifying Ingredients
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Resetting Your Refrigerator & Pantry
  • Task 16: Resetting Your Refrigerator & Pantry | Introduction
  • Task 17: Shopping Strategies
  • Task 18: Kitchen Reset
  • Task 19: Stocking Your Kitchen
  • Task 20: Activity | Kitchen Re-set
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Getting Started: Kitchen Tools & Equipment
  • Task 21: Kitchen Tools & Equipment | Introduction
  • Task 22: A Comprehensive Look at Kitchen Tools & Equipment
  • Task 23: Mise en Place & Storing
Review
Unit Review & Assessment
  • Task 24: Unit Review & Quiz Preparation
  • Task 25: Unit Assessment Quiz
End of Unit 1
Unit 2: Knives & Knife Cuts
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This unit charts a path for you to become more comfortable and proficient handling a knife. Since a knife is the most important tool in the kitchen, we offer guidance on how to select and care for your knives while giving you ample opportunity to practice your skills.
Orientation
Unit Orientation
  • Task 26: Unit Orientation & Objectives
  • Task 27: What to Expect in this Unit
  • Task 28: Complete Your Self Assessment
  • Task 29: Unit Pre-Assessment
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Selecting a Knife Set
  • Task 30: Selecting a Kitchen Knife Set
  • Task 31: Label the Parts of a Chef's Knife
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Proper Knife Handling
  • Task 32: Handling a Chef's Knife
  • Task 33: Activity | Bench Scraper Practice
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How to Cut with a Chef’s Knife
  • Task 34: How to Cut Using a Chef's Knife
  • Task 35: Activity | Label Knife Cuts
  • Task 36: Activity | Dicing Ingredients Practice
Review
Unit Review & Assessment
  • Task 37: Unit Review & Quiz Preparation
  • Task 38: Unit Assessment Quiz
End of Unit 2
Unit 3: Basic Cooking Methods, Part 1
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This unit focuses on moist-heat cooking methods, such as steaming, submersion, simmering and boiling, and the importance of preserving vegetable pigments for health and presentation. It also addresses how to properly finish steamed vegetables for extra flavor and appeal.
Orientation
Unit Orientation
  • Task 39: Unit Orientation & Objectives
  • Task 40: What to Expect in This Unit
  • Task 41: Complete Your Self Assessment
  • Task 42: Unit Pre-Assessment
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Steaming Vegetables
  • Task 43: Steaming Fundamentals
  • Task 44: Steaming Vegetables
  • Task 45: Finishing Steamed Vegetables
  • Task 46: Activity | Reorder: Steaming
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Preserving Vegetable Pigments
  • Task 47: Preserving Vegetable Pigments
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Cooking Vegetables in Water | Submersion
  • Task 48: Submersion Cooking Methods
  • Task 49: Cooking Vegetables in Water
  • Task 50: Activity | Blanching & Parboiling
Review
Unit Review & Assesment
  • Task 51: Unit Review & Quiz Preparation
  • Task 52: Unit Assessment Quiz
End of Unit 3
Unit 4: Basic Cooking Methods, Part 2
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This unit focuses on dry-heat cooking methods. It will introduce some foundational knowledge on how to heat a pan and how to correctly sauté vegetables without the use of oil. This unit also covers the techniques of sautéing, roasting, and building flavor without the use of refined fats.
Orientation
Unit Orientation
  • Task 53: Unit Orientation & Objectives
  • Task 54: What to Expect in This Unit
  • Task 55: Complete Your Self Assessment
  • Task 56: Unit Pre-Assessment
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Dry-Heat Cooking | How to Sauté Without Oil
  • Task 57: Dry-Heat Cooking | How to Sauté
  • Task 58: No-Oil Saute
  • Task 59: Pan Tossing
  • Task 60: Caramelizing | The Maillard Reaction
  • Task 61: Activity | Reorder: No-Oil Sauté
  • Task 62: Activity | No-Oil Sautéing
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Roasting without Oil
  • Task 63: How to Roast Vegetables
  • Task 64: Roasting Without Oil Tips
  • Task 65: Activity | Reorder: Roasting Vegetables
  • Task 66: Activity | Roasting Vegetables Practice
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Combination Cooking Methods
  • Task 67: Combination Cooking Methods
  • Task 68: No-Oil Braising
  • Task 69: Plant-Based Combination Cooking Tips
  • Task 70: Reducing & Concentrating
  • Task 71: Lesson Practice | Recipes
Review
Unit Review & Assessment
  • Task 72: Unit Review & Quiz Preparation
  • Task 73: Course Challenge Quiz
End of Unit 4
Unit 5: Batch Cooking
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This unit introduces you to the concept of batch cooking whole grains, legumes and rice. Batch cooking is a process that will help you prepare ingredients ahead of time. It makes menu planning more efficient and helps you stock up so that throughout the week you are set up for success in the kitchen.
Orientation
Unit Orientation
  • Task 74: Unit Orientation & Objectives
  • Task 75: What to Expect in This Unit
  • Task 76: Complete Your Self Assessment
  • Task 77: Unit Pre-Assessment
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Introduction to Batch Cooking
  • Task 78: Batch Cooking | Introduction
  • Task 79: Batch Cooking Fundamentals
  • Task 80: Getting Ready to Batch Cook
  • Task 81: Preparing Raw Ingredients in Advance
  • Task 82: Creating a Weekly Salad Bar
  • Task 83: Salad Bar Stir-Fry
  • Task 84: Stretching Your Meals
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Cooking Grains & Rice
  • Task 85: How to Cook Grains & Rice
  • Task 86: Cooking Rice | Steaming & Boiling Methods
  • Task 87: Activity | Label the Wheat Schematic
  • Task 88: Estimated Ratios & Cooking Times for Grains
  • Task 89: Grains & Food Safety
  • Task 90: Gluten Free and Other Common Grains
  • Task 91: Lesson Practice | Recipes
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Cooking Legumes
  • Task 92: How to Cook Dried Legumes
  • Task 93: Estimated Ratios & Cooking Times for Legumes
  • Task 94: Stretching Your Meals | Legumes
  • Task 95: Activity | Using Legumes
  • Task 96: Working with Tempeh
  • Task 97: Working with Tofu
  • Task 98: Lesson Practice Recipes
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Pressure Cooking
  • Task 99: Introduction to Pressure Cooking
  • Task 100: What is Pressure Cooking?
  • Task 101: Cooking with a Pressure Cooker
  • Task 102: Pressure Cooker Safety
Review
Unit Review & Assessment
  • Task 103: Unit Review & Quiz Preparation
  • Task 104: Unit Assessment Quiz
End of Unit 5
Unit 6: Flavor Balancing & Seasoning
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This unit focuses on seasoning and flavor combinations. We'll discuss the importance of finishing with salt and using whole food fats, acids, sweeteners, herbs and spices. We will also show you how to use them to create balanced, exciting flavor profiles in your recipes and menus.
Orientation
Unit Orientation
  • Task 105: Unit Orientation & Objectives
  • Task 106: What to Expect in This Unit
  • Task 107: Complete Your Self Assessment
  • Task 108: Unit Pre-Assessment
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Basic Seasoning & Reducing Sodium
  • Task 109: Basic Seasoning & Reducing Sodium
  • Task 110: The Five Tastes
  • Task 111: Umami Activity
  • Task 112: Finishing With Salt
  • Task 113: Converting Recipes to Remove Oil or Salt
  • Task 114: Toasted Seed Blends
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Whole Food Fats
  • Task 115: Whole Food Fats | Introduction
  • Task 116: Choosing Whole Food Fats
  • Task 117: Working with Whole Food Fats
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Working with Sweeteners
  • Task 118: Sweeteners | Introduction
  • Task 119: Choosing & Using Sweeteners
  • Task 120: How to Make Fruit Pastes
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Acids: Vinegar, Alcohol & Citrus
  • Task 121: Acids: Vinegar, Alcohol & Citrus | Introduction
  • Task 122: Choosing & Using Acids | Vinegars
  • Task 123: Choosing Quality Balsamic Vinegar
  • Task 124: Choosing & Using Acids | Citrus & Alcohol
  • Task 125: Activity | Acids
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Herbs & Spices
  • Task 126: How to Cook with Herbs | Introduction
  • Task 127: Combining Herbs & Spices
  • Task 128: Grinding & Toasting Your Own Spices
  • Task 129: Lesson Practice Recipes
Review
Unit Review & Assessment
  • Task 130: Unit Review & Quiz Preparation
  • Task 131: Unit Assessment Quiz
End of Unit 6
Unit 7: Plant-Based Staples
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In this unit, you will explore everyday staples and foundational recipes to help you build plant-based menus. In this unit, you will learn how to adapt familiar foods and Forks Over Knives staple items such as stocks, soups, dressings, and sauces without the use of refined oils. This unit also covers the multiple ways to create dairy alternatives in your home kitchen.
Orientation
Unit Orientation
  • Task 132: Unit Orientation & Objectives
  • Task 133: What to Expect in this Unit
  • Task 134: Complete Your Self Assessment
  • Task 135: Unit Pre-Assessment
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Plant-Based Stocks
  • Task 136: Plant-Based Stocks | Introduction
  • Task 137: Vegetable Stock
  • Task 138: Activity | Stock-Based Clear Soups
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Stocks, Soups & Stews
  • Task 139: Soups | Introduction
  • Task 140: Bean-Based Soups
  • Task 141: Tomato-Based Soups
  • Task 142: Starch-Based & Creamy Soups
  • Task 143: How to Blend Soups
  • Task 144: Lesson Practice Recipes
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Oil-Free Dressings & Marinades
  • Task 145: Oil-Free Dressings and Marinades | Introduction
  • Task 146: Practice Building Oil-Free Dressings & Marinades
  • Task 147: Activity | No-Oil Dressings & Marinades
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Modern Base Sauces without Oil
  • Task 148: Modern Base Sauces | Introduction
  • Task 149: Oil-Free White Sauce | Cashew Béchamel
  • Task 150: Oil-Free Pomodoro Sauce
  • Task 151: Oil-Free Gravy
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Plant-Based Dairy Alternatives
  • Task 152: Plant-Based Dairy Alternatives | Introduction
  • Task 153: Dairy-Free Recipe Conversion
  • Task 154: Non-Dairy Milks
  • Task 155: Nut & Seed-Based Milks & Shakes
  • Task 156: Sour Cream & Aioli
  • Task 157: Sweet Creams
Review
Unit Review & Assessment
  • Task 158: Unit Review & Quiz Preparation
  • Task 159: Unit Assessment Quiz
End of Unit 7
Unit 8: Daily Meal Inspiration & Planning
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This unit highlights how you can make plant-based choices all day, and all week, long. It focuses on recipes and techniques that you can use to build healthful and delicious breakfasts, lunches and dinners. It also discusses how to repurpose ingredients throughout the week to save both time and money.
Orientation
Unit Orientation
  • Task 160: Unit Orientation & Objectives
  • Task 161: What to Expect in This Unit
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What's for Breakfast?
  • Task 162: What's for Breakfast? | Introduction
  • Task 163: Breakfast Bowls
  • Task 164: Assembling Your Breakfast Bowls
  • Task 165: More Breakfast Inspiration
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What's for Lunch?
  • Task 166: What's for Lunch? | Introduction
  • Task 167: Salad Greens | Selecting & Preparing
  • Task 168: Activity | Grain & Bean Salads
  • Task 169: Meals in Bowls
  • Task 170: More Lunch Inspiration
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What's for Dinner?
  • Task 171: What's for Dinner? | Introduction
  • Task 172: Building Veggie Burgers
  • Task 173: One-Pot Meals
  • Task 174: More Dinner Inspiration
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What's for Dessert?
  • Task 175: What's for Dessert? | Introduction
  • Task 176: Quick & Easy Chocolate Recipes
  • Task 177: More Dessert Inspiration
End of Unit 8
Unit 9: Final Assessment
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This is where it all comes together. In this unit, you will be given your final assessment on the material that is covered in the preceding units.
Course Review & Final Assessment
  • Task 178: Survey | Share Your Course Feedback
  • Task 179: Your Final Exam Preparation
  • Task 180: Final Course Assessment
  • Task 181: Books, Websites & Other References
  • Task 182: Course Charts & Reference Guides
End of Unit 9

Course Description

This 90-day immersive online cooking course specializes in Forks Over Knives-style, whole-food, plant-based meal creation where you’ll learn not only what to cook, but how exactly to cook it. World-renowned chefs and educators Chad Sarno and Ken Rubin will serve as your lead instructors and introduce you to a whole new level of cooking. Bringing plant-based foods and flavor principles from all around the world, this course will teach you everything from cutting and prepping to using herbs and spices and all of the amazing things you can do without animal products or oils.

Course Highlights

  • Comprehensive 3-month curriculum
  • Foundational plant-based cooking techniques
  • 9 Units, 45 Lessons and over 180 tasks
  • Over 75 instructional lesson videos
  • Over 100 whole food, plant-based recipes
  • Over 90 hours of learning and cooking time
  • Go at your own pace
  • Fun interactive quizzes
  • Instructor-graded activities
  • Classroom forums and support groups
  • Special live Forks Over Knives events
  • Earn credits from the American Culinary Federation Education Foundation

Course Objectives

  • Understand and apply key principles of whole-food plant-based nutrition
  • Outfit the plant-based kitchen with essential tools and equipment
  • Demonstrate knife handling and a variety of knife cuts
  • Demonstrate moist cooking methods, such as steaming and simmering
  • Demonstrate dry cooking methods such as roasting, and sautéing without oil
  • Develop flavor using herbs, spices and other ingredients
  • Understand principles of flavor balancing, building, layering and seasoning
  • Learn how to prepare delicious desserts and baked goods
  • Plan and organize daily meals and apply principles of batch cooking
  • Prepare a wide array of plant-based staple recipes for breakfast, lunch and dinner

Course Description

This 90-day immersive online cooking course specializes in Forks Over Knives-style, whole-food, plant-based meal creation where you’ll learn not only what to cook, but how exactly to cook it. World-renowned chefs and educators Chad Sarno and Ken Rubin will serve as your lead instructors and introduce you to a whole new level of cooking. Bringing plant-based foods and flavor principles from all around the world, this course will teach you everything from cutting and prepping to using herbs and spices and all of the amazing things you can do without animal products or oils.

Course Highlights

  • Comprehensive 3-month curriculum
  • Foundational plant-based cooking techniques
  • 9 Units, 45 Lessons and over 180 tasks
  • Over 75 instructional lesson videos
  • Over 100 whole food, plant-based recipes
  • Over 90 hours of learning and cooking time
  • Go at your own pace
  • Fun interactive quizzes
  • Instructor-graded activities
  • Classroom forums and support groups
  • Special live Forks Over Knives events
  • Earn credits from the American Culinary Federation Education Foundation

Course Objectives

  • Understand and apply key principles of whole-food plant-based nutrition
  • Outfit the plant-based kitchen with essential tools and equipment
  • Demonstrate knife handling and a variety of knife cuts
  • Demonstrate moist cooking methods, such as steaming and simmering
  • Demonstrate dry cooking methods such as roasting, and sautéing without oil
  • Develop flavor using herbs, spices and other ingredients
  • Understand principles of flavor balancing, building, layering and seasoning
  • Learn how to prepare delicious desserts and baked goods
  • Plan and organize daily meals and apply principles of batch cooking
  • Prepare a wide array of plant-based staple recipes for breakfast, lunch and dinner