Courses > Forks Over Knives Ultimate Cooking Course

Rxb fok

Dr. Delma Browne

Rouxbe Alumni
Graduated 08/04/2021

Forks Over Knives Ultimate Cooking Course
Your culinary journey starts here

63.0 CEHs

All Levels

26,459 Students

Course Overview

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 intro…

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Course Objectives

At the end of this course you'll be able to:
  • 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 Syllabus

Unit 1: Introduction, Getting Set Up

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.

Lesson 1
Unit Orientation

6 tasks | 41 mins

Lesson 2
The Forks Over Knives Lifestyle

6 tasks | 34 mins

This lesson explores the differences between processed and whole foods, and examines the nutritional reasons to include more plants in the diet.

Lesson 3
Plant-Based Nutrition Overview

3 tasks | 15 mins

In this lesson, you will learn the common nutritional myths about eating a plant-based diet and some basic science to support a balanced plant-focused diet.

Lesson 4
Resetting Your Refrigerator & Pantry

5 tasks | 1 hr 32 mins

This lesson gets you ready to cook. It demonstrates how to reset your cupboards and refrigerator to prepare for cooking in a plant-based, whole food kitchen.

Lesson 5
Getting Started: Kitchen Tools & Equipment

3 tasks | 22 mins

In this lesson, you will discover how to set up and organize a kitchen with the essential tools and equipment.

Lesson 6
Unit Review & Assessment

2 tasks | 35 mins

Unit 2: Knives & Knife Cuts

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.

Lesson 1
Unit Orientation

4 tasks | 34 mins

Lesson 2
Selecting a Knife Set

2 tasks | 20 mins

Learn what to look for when selecting the right knife and why it's important to use high-quality knives.

Lesson 3
Proper Knife Handling

2 tasks | 50 mins

Tackle the techniques behind using the most important knife in your kitchen: the chef's knife.

Lesson 4
How to Cut with a Chef’s Knife

3 tasks | 2 hrs

Tackle the techniques behind using the most important knife in your kitchen: the chef's knife.

Lesson 5
Unit Review & Assessment

2 tasks | 45 mins

Unit 3: Basic Cooking Methods, Part 1

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.

Lesson 1
Unit Orientation

4 tasks | 27 mins

Lesson 2
Steaming Vegetables

4 tasks | 1 hr 10 mins

In this lesson, you will learn to steam and finish many different sizes of vegetables.

Lesson 3
Preserving Vegetable Pigments

1 task | 10 mins

Learn some simple methods for preserving the pigments in vegetables so you can serve and eat them in all their colorful glory.

Lesson 4
Cooking Vegetables in Water | Submersion

3 tasks | 1 hr 20 mins

Poaching, simmering or boiling are moist-heat cooking methods that involve submerging the ingredients in hot liquids to cook them.

Lesson 5
Unit Review & Assessment

2 tasks | 45 mins

Unit 4: Basic Cooking Methods, Part 2

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.

Lesson 1
Unit Orientation

4 tasks | 37 mins

Lesson 3
Dry-Heat Cooking | How to Sauté Without Oil

6 tasks | 1 hr 50 mins

Learning how to sauté is an important task for any home cook or professional chef. It is one of the fastest and most common dry-heat cooking methods used to cook bite-sized pieces of food in a pan.

Lesson 4
Roasting without Oil

4 tasks | 2 hrs 25 mins

When cooked properly and to the right doneness, roasted vegetables not only look beautiful, they have a delicious and earthy flavor that pairs well with almost any dish.

Lesson 5
Combination Cooking Methods

5 tasks | 2 hrs 22 mins

Combination cooking involves both dry- and moist-heat cooking. Braising, stewing and pot-roasting are combination cooking methods that are excellent for cooking certain vegetables as well as for cooking tofu, tempeh and seitan.

Lesson 6
Unit Review & Assessment

2 tasks | 1 hr

Unit 5: Batch Cooking

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.

Lesson 1
Unit Orientation

4 tasks | 27 mins

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.

Lesson 2
Introduction to Batch Cooking

7 tasks | 57 mins

This lesson introduces you to the concept of batch cooking which will help you be prepared to eat well throughout the week.

Lesson 3
Cooking Grains & Rice

7 tasks | 2 hrs 5 mins

This lesson will teach you how to prepare rice and grains in safe and healthy ways, and introduce you to the versatile grain quinoa.

Lesson 4
Cooking Legumes

7 tasks | 5 hrs 30 mins

In this lesson you will learn how to buy, store, soak, and prepare dried legumes.

Lesson 5
Pressure Cooking

4 tasks | 23 mins

This lesson shows you how pressure cookers truly cook foods and how safe they are when properly used. Pressure cooking can open up a whole new range of flavors and textures in your kitchen that you did not think possible.

Lesson 6
Unit Review & Assessment

2 tasks | 40 mins

Unit 6: Flavor Balancing & Seasoning

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.

Lesson 1
Unit Orientation

4 tasks | 24 mins

Lesson 2
Basic Seasoning & Reducing Sodium

6 tasks | 2 hrs 20 mins

In this lesson, you will discover types of salt, as well as the importance and function of sodium in recipes. You will also learn when and why it is sometimes appropriate to limit the use of sodium.

Lesson 3
Whole Food Fats

3 tasks | 35 mins

In this lesson you will learn how to identify and classify plant-based fats and sugars. You will also learn ways to use whole food fats and fruit sugars in recipes.

Lesson 4
Working with Sweeteners

3 tasks | 1 hr 15 mins

Lesson 5
Acids: Vinegar, Alcohol & Citrus

5 tasks | 1 hr 2 mins

In this lesson, you will learn about the different types of acids, their role in creating balanced flavor profiles and how to use them effectively.

Lesson 6
Herbs & Spices

4 tasks | 1 hr 35 mins

In this lesson, you will explore the world of herbs and spices. You will learn how to choose, store, use and prepare spices. You will also learn more advanced methods of combining herbs and spices.

Lesson 7
Unit Review & Assessment

2 tasks | 50 mins

Unit 7: Plant-Based Staples

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.

Lesson 1
Unit Orientation

4 tasks | 29 mins

Lesson 2
Plant-Based Stocks

3 tasks | 2 hrs 17 mins

In this lesson, you will learn how to create vegetable-based stocks from scratch. These stocks will be a staple for the soups and sauces that you will encounter in future lessons.

Lesson 3
Stocks, Soups & Stews

6 tasks | 2 hrs 57 mins

Appreciated for their comforting and soul-warming qualities, soups are easy to make. No wonder they're a favorite dish in nearly every food culture.

Lesson 4
Oil-Free Dressings & Marinades

3 tasks | 1 hr 2 mins

Dressings and marinades are essential when creating flavor-packed dishes. In this lesson, you will discover simple formulas for creating dressings and marinades with a balanced flavor profile using minimal or no sodium and no oil.

Lesson 5
Modern Base Sauces without Oil

4 tasks | 2 hrs 47 mins

This lesson will show you how to create versatile modern sauces for multiple recipes, such as basic white sauce, red sauce and brown sauce--without added oil or salt.

Lesson 6
Plant-Based Dairy Alternatives

6 tasks | 2 hrs 55 mins

In this lesson, you will learn some key plant-based substitutions for dairy products, as well as techniques for how to use them. You'll also learn some basic recipes for creating staple dairy alternatives, which will help you to convert dairy-based recipes to plant-based recipes.

Lesson 7
Unit Review & Assessment

2 tasks | 40 mins

Unit 8: Daily Meal Inspiration & Planning

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.

Lesson 1
Unit Orientation

2 tasks | 10 mins

Lesson 2
What's for Breakfast?

4 tasks | 1 hr 45 mins

In this lesson you will learn some simple formulas for creating a number of breakfast items such as smoothies, breakfast bowls and comfort foods like french toast, waffles and scrambles.

Lesson 3
What's for Lunch?

5 tasks | 3 hrs 20 mins

In this lesson, you will learn about some staple lunch items and formulas to create a variety of plant-based salads and grain and bean bowls.

Lesson 4
What's for Dinner?

4 tasks | 2 hrs 7 mins

In this lesson you will learn affordable and quick dinner ideas such as one pot meals along with formulas for creating veggie burgers from scratch.

Lesson 5
What's for Dessert?

3 tasks | 2 hrs 2 mins

Following a plant-based food program doesn't mean you can't indulge in the occasional treat. In this lesson, you will learn basic techniques and methods for creating simple, plant-based desserts.

Unit 9: Final Assessment

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.

Lesson 1
Course Review & Final Assessment

5 tasks | 2 hrs 20 mins

This is where it all comes together. In this unit, you will be given your final assessment on the material that was covered in the preceding units.

Student Work

Below is a snapshot of real student photos from the course. Once you learn the foundational techniques of cooking, you too can begin to create an endless number of delicious dishes!
Spaghetti with mushrooms: or a night of cooking

For the final dish I chose spaghetti. Plain and simple. Thought I'd utilize what we have and what we love. I went out to the front g... View More

by Bryce K.
31
Artichoke & Beet Hummus Ravioli

With the left over Artichoke Hummus, I made a beet ravioli. To change the hummus slightly, I added a bit of beet juice. This changed... View More

by Kristine K.
56
Lia's Fridge

I'm a cancer survivor who has transitioned to a 100% organic lifestyle. In 2015 I watched FOK which then led me to study the Whole-F... View More

by Lia H.
42
Garlicy Mushrooms, Two Versions

I have never liked mushrooms as a main ingredient, but these gave me a greater appreciation for them. The mushrooms were perfectly ... View More

by Darsi R.
24
Sweet Potato, Pepper and Mushroom Hash with Spicy Chipotle Dressing

I made a lettuce wrapped hash using with diced sweet potatoes, red, yellow and orange peppers, baby bella mushrooms and onions. The... View More

by Linda G.
17
Lemon Tahini Roasted Carrots topped with a Spicy Seed Blend

The carrots were first tossed in a little bit of the tahini dressing. I made sure not to use too much of it but just enough to coat... View More

by Genny L.
15
Vegetable Stock

Showing the depth of flavor visually in the color of the stock was what I was hoping for here. This picture was taken after an hour ... View More

by Dale B.
14
Vegetarian Pho with Greens & Mushrooms

This was the very first time I've ever eaten Pho. I prepared the pho stock yesterday which gave it the opportunity for the flavour p... View More

by Lia H.
13
Asian Wild Rice Salad

This is a light yet complex dish of fresh, crisp vegetables and wild rice infused with the tastes of spicy Asian flavors. I did not ... View More

by Genny L.
10
White Bean and Asparagus Tart

I cooked a batch of white beans to use for this activity. With half of the cooked white beans, I prepared a lovely bean spread made ... View More

by Kristine K.
52
Lia's Pantry

I'm a cancer survivor who has transitioned to a 100% organic lifestyle. In 2015 I watched FOK which then led me to study the Whole-F... View More

by Lia H.
42
Open-Face Refried Black Bean Burritos

I was at trader joe's and came across vegan garlic naan. I love naan but could never find a plant-based brand until now. I decided t... View More

by Sylvia G.
41
by Genny L.
32
by Kristine K.
29
baked chickpea falafel lunch

I am craving falafel…and want to try to make my version of falafel… Ingredients: (falafel) 2 cups chickpea, cooked 1/3 cup On... View More

by Wen tzu C.
25
by Liz W.
24
Vegetarian Pho

I've never tried Pho before so that is why I chose it from the two listed. I prepared the broth a day ahead and kept it in the refri... View More

by Kristine K.
22
Veggie Burger Lettuce Wraps

I decided to use my Spicy Chipotle Dressing for these Lettuce Wraps. They were made using butter lettuce leaves with julienne carrot... View More

by Kristine K.
22
by Liz W.
22
Deconstructed Lentil Hamburger bowl

I decided to prepare my lentils in another easy but delicious way. A deconstructed lentil hamburger bowl, using the same lentils tha... View More

by Sofia P.
20
Hummus with baked paprika and garlic

To the classic hummus recipe I added baked paprika and baked garlic. Paprika makes the hummus nice orange color and sweet and smoke ... View More

by Svetlana Z.
18

Practice Recipes

A few of the practice recipes you'll learn in this course.
9 Units | 47 Lessons | 197 Videos
Unit 1: Introduction, Getting Set Up
Unit 2: Knives & Knife Cuts
Unit 3: Basic Cooking Methods, Part 1
Unit 4: Basic Cooking Methods, Part 2
Unit 5: Batch Cooking
Unit 6: Flavor Balancing & Seasoning
Unit 7: Plant-Based Staples
Unit 8: Daily Meal Inspiration & Planning
Unit 9: Final Assessment

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