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Whole Food Program

Our No-Oil online course teaches the fundamentals of whole food plant-based cooking

Learn the basics of cooking through flavourful meals using real, unprocessed ingredients — without oil or refined sugar.

Course Overview

This comprehensive online course is designed to empower home cooks, healthcare professionals, and food enthusiasts with the knowledge and techniques needed to create vibrant, nourishing meals rooted in a whole-food, plant-based lifestyle. With an emphasis on low fat, no oil, low salt, and low sugar cooking, the course focuses on using minimally processed ingredients to maximize both flavor and health benefits. Participants will learn not just what to cook—but how to cook with confidence and creativity using foundational culinary techniques.

Course Objective

  • Understand and apply key principles of whole-food plant-based nutrition 

  •  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

  •  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

Syllabus

8 Units with 45+ lessons and over 90 recipes.

You get over 150 instructional technique video with instructor and community support. 

39 assessment task, graded with feedback provided by industry-leading chef educators.

Certificate of completion upon graduating.

With access to course content for life.

GETTING SET UP

  1. Plant-Based Nutrition Overview

  2. Resetting Your Refrigerator & Pantry

  3. Kitchen Tools & Equipment

COOKING METHODS: DRY-HEAT

  1. No Oil Sauté

  2. Roasting without oil

  3. Combination Cooking Methods

PLANT-BASED STAPLES

  1. Plant-based Stocks

  2. Stocks, Soups & Stews

  3. Oil-free Dressings & Marinades 

  4. No Oil Base Sauces

  5. Plant-based Dairy Alternatives

KNIVES & KNIFE CUTS

  1. Selecting a Knife Set

  2. Proper Knife Handling

  3. How to Cut with a Chef’s Knife

  4. Sharpening Your Knife

Meal Prep & Batch Cooking

  1. Whole Grain Cookery

  2. Cooking Legumes

  3. Pressure Cooking

DAILY MEAL INSPIRATION

  1. What’s for Breakfast?

  2. What’s for Lunch?

  3. What’s for Dinner?

  4. What’s for Dessert?

COOKING METHODS: MOIST-HEAT

  1. Steaming Vegetables

  2. Preserving Vegetable Pigments

  3. Cooking Vegetables in water | Submersion

Building Flavours

  1. Basic Seasoning & Reducing Sodium

  2. Whole Food Fats

  3. Working with Sweeteners

  4. Acids: Vinegar, Alcohol & Citrus

  5. Herbs & Spices

Ready to cook Whole-Food Plant-Based

Frequently asked questions

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