This course is part of the Food Sustainability, Mindful Eating, and Healthy Cooking Specialization

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78 ratings

Maya Adam, MD

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Food Sustainability, Mindful Eating, and Healthy Cooking SpecializationStanford University

About this Course

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Cooking is one of the most powerful ways in which we can optimize our enjoyment of great quality food while protecting our health. Even on a tight budget, cooking can be a cost-effective, joyful and rewarding way to love the food that will love us back for a lifetime. In this course, you’ll learn some basic recipes from a home cook and two professional chefs who prioritize healthful eating. You’ll also learn some of the fundamentals of principle-based cooking that can help you break free from the chains of having to follow recipes exactly. Better health and creative expression lie in the ability to improvise in the kitchen, using whatever is available to make tasty, simple meals. We can’t wait to welcome you into our kitchens in this mouth-watering course! Here’s to your health and the home cooking that can support it!
Special thanks to course contributors: Israel Garcia, Jacopo Beni, Jesper Baanghaell, Sejal Parekh, William Bottini, Perry Pickert and Friday Films

Flexible deadlines

Reset deadlines in accordance to your schedule.

Shareable Certificate

Earn a Certificate upon completion

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Start instantly and learn at your own schedule.

Course 3 of 3 in the

Food Sustainability, Mindful Eating, and Healthy Cooking Specialization

Beginner Level

No prerequisites for this course. We recommend taking the other courses in this specialization as well.

Approx. 11 hours to complete

English

What you will learn

Learn how to cook using a principle-based approach so that you can make healthy food with whatever is available in your kitchen and in your region.
Learn how to prepare plant-forward meals that will delight you and protect your health.
Make it easier to cook regularly, by having the right ingredients on hand.

Skills you will gain

Building a balanced meal
Cooking vegetables in ways that will delight
Shopping for and storing produce with sustainability in mind
Applying moderation and variety to your meals
Creating sensible and delightful desserts

Flexible deadlines

Reset deadlines in accordance to your schedule.

Shareable Certificate

Earn a Certificate upon completion

100% online

Start instantly and learn at your own schedule.

Course 3 of 3 in the

Food Sustainability, Mindful Eating, and Healthy Cooking Specialization

Beginner Level

No prerequisites for this course. We recommend taking the other courses in this specialization as well.

Approx. 11 hours to complete

English

Instructor

Instructor rating

4.84/5 (28 Ratings)

Maya Adam, MD

Lecturer

Stanford School of Medicine

1,278,381 Learners

8 Courses

Offered by

Stanford University

Syllabus - What you will learn from this course

Content Rating97%(1,450 ratings)

Week1

Week 1

2 hours to complete

Foundations for Healthy Cooking

In this module we will prepare to get cooking by defining a set of key, basic ingredients that will allow you to cook more frequently, using whatever you have on hand. We’ll also learn how to apply principle-based cooking to the creation of flexible meals, instead of being overly tied down by recipes. We’ll also learn how to shop for and store vegetables in ways that help you to eat more of them! Let’s get started!

2 hours to complete

7 videos (Total 14 min), 4 readings, 4 quizzes

7 videos

Cooking for Busy Healthy People: Introduction1mThe Rationale for Cooking More at Home2mWhat Do You Need in Your Kitchen?1mPrinciple-Based Cooking1mShopping Tips for Planet-Friendly Home Cooking1mThe Anatomy of a Healthy Meal1mCooking with Variety and Moderation in Mind2m

4 readings

How to Master 5 Basic Cooking Skills by Gordon Ramsay10mLooking for a Cookbook?10mJames Barber: The Self-Taught Cook Extraordinaire10mHow Cooking Can Change Your Life - Michael Pollan25m

4 practice exercises

Reflecting on the Rationale for Cooking More at Home15mReflecting on What Do You Need in Your Kitchen?15mThe Anatomy of a Healthy Meal Quiz5mReflecting on Cooking with Moderation and Variety in Mind15m

Week2

Week 2

2 hours to complete

Cooking with Maya

In this module, we’ll be cooking some of my favorite recipes - including some healthy dessert options! Desserts are often a challenge for people like me who love dessert but want to stay healthy. So, in this collection, I’ve tried to complement the other recipes in this course [the savory recipes in modules 3 and 4] with some of my favorite desserts. I’ll also show you how to make some delicious, savory breakfasts and how to make a single chicken last for three great, wholesome meals. Good for you and good for the environment! Come and cook with me?

2 hours to complete

7 videos (Total 13 min), 7 readings, 1 quiz

7 videos

Indian Tomato Chutney and Eggs2mCottage Cheese Cake1mOatmeal Breakfast Delight59sVeggie Omelette1mDark Chocolate Bark1mAlmond Olive Oil Cake1mHow to Use a Whole Chicken3m

7 readings

Maya's Recipes5mEggs and Tomatoes, a Global Favorite10mAll About Cottage Cheese5mWhy Steel-cut Oatmeal10mThe Origin of the Omelette10mHealth Benefits of Eating Dark Chocolate10mAll About Olive Oil, the Healthy Fat10m

Week3

Week 3

2 hours to complete

Cooking with Israel Garcia

In this module, you’ll get to meet Chef Israel Garcia and we’ll be cooking some plant-based recipes with this dynamic Mexican chef. He won’t be using any meat in his meals, but they are packed with nutrition and flavor! After watching Chef Israel’s recipes, you’ll choose one to cook yourself - or adapt one of them using locally available ingredients. We can’t wait to see what you make!

2 hours to complete

11 videos (Total 22 min), 7 readings, 1 quiz

11 videos

Meet the Chefs: Israel Garcia3mRoasted Potatoes with Fresh and Dry Herbs1mFresh Quinoa Salad1mBlack Bean Soup with Fresh Pico De Gallo1mEasy Creamy Corn Chowder Soup2mClassic Chimichurri1mDal Salad with Spring Mix2mChickpeas with Coconut Milk1mEgg and Avocado Toast1mWatermelon Salad3mWhole Wheat Spaghetti with Cauliflower and Mushroom Bolognese and Parmesan Cheese1m

7 readings

Israel's Recipes10mThe Health Benefits of Quinoa10m10 Surprising Ways to Use Black Beans10mHow Chimichurri Got Its Name5mAll About Lentils10mGarbanzo Beans10mThe Health Benefits of Avocados10m

Week4

Week 4

5 hours to complete

Cooking with Jacopo Beni

In this module, you’ll get to meet Chef Jacopo Beni and we’ll be cooking some traditional, seasonal comfort food with this innovative Italian chef. He will be using moderate amounts of meat and fish in his meals, but if you’re vegetarian, please feel free to substitute! After watching Chef Jacopo’s recipes, you’ll choose one to cook yourself - or adapt one of them using locally available ingredients. We can’t wait to see what you make!

5 hours to complete

12 videos (Total 33 min), 10 readings, 1 quiz

12 videos

Meet the Chefs: Jacopo Beni2mHalibut, Peas Puree, Spicy Broccoli2mWhole Wheat Spaghetti with Vegetables3mPeach and Goat Cheese Salad2mTomato Gazpacho, Quinoa, Celery and Celery Leaves3mSnapper Cooked Cartoccio Style2mWinter Squash Soup2mSpinach and Clams Risotto2mRoasted Chicken with Mushrooms, Barley, and Basil Pesto2mRoasted Beets with Tahini Pistachio Sauce2mSalmon with Black Rice, Fennel, and Chard4mLamb with Couscous, Cumin Carrots,  Roasted Garlic Yogurt, Brussels Sprouts, and Pomegranate2m

10 readings

Jacopo's Recipes10mHalibut: A Sustainable Choice?10mIs Whole Wheat Pasta Really Better for Us?10mAn Unlikely Duo: Salty and Sweet10mCold Soup?10mItalian Cooking Terms You Should Know10mHealth Benefits of Squash10mWhy Oysters, Mussels, and Clams Could Hold the Key to More Ethical Fish Farming10mWhat Is Tahini?10mThe Forbidden Rice10m

Reviews

4.6

25 reviews

5 stars
76.92%
4 stars
11.53%
3 stars
6.41%
2 stars
1.28%
1 star
3.84%

TOP REVIEWS FROM COOKING FOR BUSY HEALTHY PEOPLE

by SPFeb 28, 2022

I enjoyed the course. Learned many simple cooking tricks and tips. Also may simple recipes.

by ACNov 24, 2021

Very helpful videos and articles. Very informative and gives me the desire to eat and cook healthy. Thank you so much!

by CPNov 14, 2022

Giving 4 stars. Love cooking and loved seeing all the new recipes. Wished they showed alternatives to replacing some of the seafood/shellfish since I have an allergy to all seafood.

by NNJun 8, 2022

A great course! I learned a lot about moderation and variety in cooking healthy meals, and I also got a ton of new recipes to try, too.

View all reviews

About the Food Sustainability, Mindful Eating, and Healthy Cooking Specialization

This specialization is intended for anyone seeking to improve their health, protect our planet and build a stronger, more positive relationship with food. The courses aim to improve knowledge about the relationships between our health, our food, how our food is made, and our environment, while inspiring us to make decisions that will protect our health and the health of the environment. After completing the specialization a learner with no previous food, nutrition, sustainable, mindful eating, or cooking skills will be able to 1. evaluate contemporary food choices for their impact on both human health and planetary sustainability, 2. achieve stepwise personal behavior change towards healthier, more sustainable eating, 3. prepare healthy, delicious meals using simple techniques and readily available ingredients, and 4. incorporate into their lives, the practice of food mindfulness, dietary moderation, varied meal composition and self-compassion with regard to their eating behaviors and food choices. Together, these skills and competencies will facilitate a lifelong, positive and health-promoting relationship with food for each individual learner and for their loved ones.

Frequently Asked Questions

When will I have access to the lectures and assignments?
Access to lectures and assignments depends on your type of enrollment. If you take a course in audit mode, you will be able to see most course materials for free. To access graded assignments and to earn a Certificate, you will need to purchase the Certificate experience, during or after your audit. If you don't see the audit option:
The course may not offer an audit option. You can try a Free Trial instead, or apply for Financial Aid.
The course may offer 'Full Course, No Certificate' instead. This option lets you see all course materials, submit required assessments, and get a final grade. This also means that you will not be able to purchase a Certificate experience.
What will I get if I subscribe to this Specialization?
When you enroll in the course, you get access to all of the courses in the Specialization, and you earn a certificate when you complete the work. Your electronic Certificate will be added to your Accomplishments page - from there, you can print your Certificate or add it to your LinkedIn profile. If you only want to read and view the course content, you can audit the course for free.
Is financial aid available?
Yes. In select learning programs, you can apply for financial aid or a scholarship if you can’t afford the enrollment fee. If fin aid or scholarship is available for your learning program selection, you’ll find a link to apply on the description page.

More questions? Visit the Learner Help Center.

Cooking for Busy Healthy People

About this Course

What you will learn

Skills you will gain