In this module, we’ll learn how onions, celery and carrots are key ingredients to have in your kitchen. You’ll learn the basics of soup and how soup is a fast, easy, inexpensive, and super healthy meal. We’ll cover key kitchen skills: how to use a knife and the safest and best way to chop onions, garlic, celery, and carrots. We will cover grocery costs and students will be given a sample shopping list and menu plan for the week.

HIGHLIGHTS:

• Video skill library: how to chop: onion, garlic, celery, carrots
• 5 amazing soup recipes
• Learn how to store and defrost leftovers

In this module, we will learn about protein, why we need it and where we can get it. We’ll learn different ways to cook eggs and how they can be used for breakfast, lunch, and dinner. We’ll learn about cross contamination and how to safely handle raw chicken and how to clean our work surfaces and hands. We’ll cover leftovers and how to use them and how long they last.

• Learn how to roast and carve a chicken.
• Learn how to check if your chicken is completely cooked.
• Learn 5 meals with eggs that you can be make in less than 30 minutes.

Not only will you learn how much fruit and vegetables you should eat every day and how to pick the freshest fruits and vegetables at the grocery store. You’ll also learn about how to save money and time by using frozen fruits and vegetables. You’ll get a handy list of the healthiest fruits and vegetables so you can make healthy choices every week.

• Learn how boost a smoothie or a meal by adding sneaky healthy ingredients.
• Learn what to look for when choosing fresh fruit and vegetables so they last longer.
• Learn how to cut and store fresh fruits and vegetables so you have healthy snacks and quick salads and soups.

In this module, we’ll learn about different cuts of beef and the many ways beef can be prepared. We’ll learn to read the best before date on packaging, learn the price per pound/kilogram and how to tell if meat is spoiled. We’ll learn how to freeze and the best way to defrost meat.

• How to clean surfaces when handling raw meat.
• PDF Guide: temperature guide to rare, medium and well-done meat.
• How to make a marinade and what are the best meats to marinade.

In this module we’ll learn about fibre and why it is important to eat. We’ll learn how plant-based protein is an excellent source of protein and fibre and is super inexpensive compared to beef, chicken or fish. We’ll learn how to add legumes (like chickpeas and lentils) to salads, soups, stews and dips. We’ll learn how to read nutrition labels and the difference between dry and canned legumes and how they are used differently.

• PDF protein and fibre chart
• Skill Library: how to cook with dried legumes
• Fast easy snacks and dips with legumes

In this module we’ll learn about the different types of rice and how to prepare them. We’ll learn how to use grains as a side or the main course in a meal. We’ll also learn how grains can add texture, and flavour and fibre to a meal and how them also excellent leftovers.

• 5 fast and healthy weekday recipes that can be prepared in less than 40 minutes
• Skill Library: the tricks for perfect pasta
• Skill Library: how to wash rice

Fish is an excellent source of protein and is a great choice for a fast healthy meal. In this module we’ll learn about the different varieties of fish and the best ways to prepare them. We’ll also learn the many ways to season and marinade, and how to use canned fish for lunches and salads.

• Learn how to remove bones and skin from fish
• How to defrost fish safely and how to check if it is fully cooked
• Easy recipes with canned fish

Homemade baked goods are fresher, more delicious, and often healthier. Plus, baking is so much FUN! In this module we’ll learn how to stock your pantry, so we always have the supplies we need to bake. We’ll learn about gluten and how it affects baking. This module teaches the differences in muffins, cookies, and cakes.

• Learn the secret to making perfect biscuits
• Skill Library: how to “make” buttermilk
• Bake a birthday cake from scratch