LIST OF LESSONS

L E S S O N O N E

How to Chop Like a Pro + Make Your Own Vinaigrette

Make your knife your best friend and say goodbye to those bottled salad dressings cluttering your fridge

M E A L Cheesy Quesadilla with Pico de Gallo // Mixed Green Salad with a Balsamic Vinaigrette

V I D E O S I N C L U D E D How to prep a tomato | How to dice an onion | How to chop and store cilantro / parsley | Cooking formula for making a vinaigrette

Lesson One Extra Credit

K N I F E S K I L L S P R AC T I C E Get some more knife skills practice with this deliciously spiced quesadilla.

M E A L Latin-Spiced Turkey Quesadilla // with Baby Spinach and Pico de Gallo

Every week, you’ll receive a new Nourish lesson made up of 1) multiple videos, 2) recipes, and 3) downloadable resources and 4) a separate extra credit recipe to help you practice all your new skills.. In addition there will be some surprises along the way!

All materials will be provided online, so you can join in from anywhere in the world.

Here’s what we’ll be covering:

We’ve designed each of our 6 lessons to help you go beyond recipes and actually learn. to. cook.

H O W I T W O R K S

Cook Smarts LLC© | cooksmarts.com/nourish | NOURISH LESSON PLAN

Cook Smarts LLC© | cooksmarts.com/nourish | NOURISH LESSON PLAN

L E S S O N T H R E E

How to Prepare Tender Juicy Chicken

Never eat dry, tough chicken again with our fool-proof, sear, simmer and sauce formula

M E A L Pan-Seared Chicken Breast with Pan Sauce // Kale & Apple Salad

V I D E O S I N C L U D E D Creating a marinade | How to prep kale | How to slice an apple | How to properly dress a salad | How to sear, simmer and sauce chicken

Lesson Three Extra Credit

M E AT C O O K I N G P R AC T I C E Take your new cooking meat smarts and apply it to a beautiful NY strip.

M E A L NY Strip Steak and Arugula Strawberry Salad// Balsamic Vinaigrette

L E S S O N T W O

How to Get Your Stir-Fry On

You’ll always have a quick, healthy, and tasty dinner on hand with our smart stir-fry steps

M E A L Chicken Stir-Fry with Carrots & Celery // Fluffy, Light Rice

V I D E O S I N C L U D E D How to cook light, fluffy rice | Why and how to season proteins | How to mince garlic | How to slice onions | How to slice celery | How to peel and chop carrots | Cooking formula for stir-frying

Lesson Two Extra Credit

S T I R - F R Y P R AC T I C E Get some more stir-fry practice with this simple and quick dinner.

M E A LPork Stir-Fry with Celery & Cashews // Fluffy, Light Rice

Cook Smarts LLC© | cooksmarts.com/nourish | NOURISH LESSON PLAN

L E S S O N F O U R

How to Create Fluffy Scrambled Eggs + Roast Veggies

Get the tricks for the lightest eggs and golden, caramelized roasted veggies

M E A L Egg and Roasted Potato Breakfast Burrito // Beats-Any-Restaurant Guacamole

V I D E O S I N C L U D E D How to halve and quarter potatoes | Cooking formula for roasting veggies | How to dice shallots | How to make guacamole | How to create fluffy, scrambled eggs

Lesson Four Extra Credit

K N I F E S K I L L S P R AC T I C E Get some more knife skills practice with this veggie packed minestrone!

M E A L Veggie Minestrone // Potatoes, Carrots, Celery, and Kidney Beans

L E S S O N F I V E

How to En Papillote Fish + Sauté Veggies

You’ll never be afraid of cooking fish again once you learn this simple (but fancy-looking) method

M E A L Salmon en Papillote and Sautéed Broccoli with a French Vinaigrette // Rice Pilaf

V I D E O S I N C L U D E D How to chop broccoli | How to dice onions | How to make a French vinaigrette | How to make fish en papillote | How to make rice pilaf | Cooking formula for microwaving and sautéing veggies

Lesson Five Extra Credit

S AU T E I N G P R AC T I C E Another way to create tender chicken and see how we up the flavor on sauteed brussels sprouts

M E A L Mediterranean Baked Chicken // Balsamic-Bacon Sauteed Brussels Sprouts

L E S S O N S I X

How to Cook Pasta Like an Italian

Toss together a pasta dish as good as your local trattoria with our easy Italian secrets

M E A L Spaghetti with Sautéed Shrimp // Mixed Green Salad with Your Choice of Vinaigrette

V I D E O S I N C L U D E D Hack for halving cherry tomatoes | How to sauté shrimp | How to cook pasta like an Italian

Lesson Six Extra Credit

PA S TA A N D ROA S T I N G V E G G I E S P R AC T I C E See how easy it is to make a tomato sauce from scratch - you’ll never go back to jarred!

M E A L Spaghetti with Marinara Sauce // Roasted Broccolini and Chickpeas

RECOMMENDED KITCHEN TOOLS FOR NOURISH

Knife

Cutting Board

You will use a chef’s knife for 90% of your prepping needs, so buy the nicest one you can afford and then take care of it. If you’re going to invest in a high-end knife, try going into a store and seeing how the handle and weight feel best in your hand. My brand of choice is Global.

A good grippy cutting board will protect your fingers during all your prep work. I love plastic boards because they can be placed in the dishwasher for full disinfecting.

This list might seem like a lot, but if you continue to use all of your new cooking skills, every item will be a worthy investment and help you build towards a functional kitchen.

E S S E N T I A L S

Cook Smarts LLC© | cooksmarts.com/nourish | RECOMMENDED KITCHEN TOOLS FOR NOURISH

B U D G E TOXO Good Grips 8” Chef Knife $ 2 0

I F YO U WA N T P L A S T I C$ 1 5

I F YO U WA N T B A M B O O$ 3 5

M I D -R A N G EKyocera Ceramic 7” Chef’s Knife $ 4 0

L U X U R YGlobal 8” / 20 cm chef’s knife $ 9 0

Cook Smarts LLC© | cooksmarts.com/nourish | RECOMMENDED KITCHEN TOOLS FOR NOURISH

Prep Bowls

Non-Stick Frying Pan

C L A S S I C S TAC K A B L E G L A S S B O W L SEvery kitchen I’ve been in never has enough prep bowls. These are stackable and will be perfect for organizing all the ingredients you’ll soon be prepping. $ 1 5

Every household needs a non-stick pan for breakfast duty. Eggs and pancakes are best made on a non-stick surface. Just be careful to use non-abrasive tools on this delicate surface. These do need to be replaced every few years, so no need to purchase a really nice one. $ 5 0

C O L L A P S I B L E B O W L S G R E AT F O R S M A L L S PAC E SWe own two sets of these because they’re so convenient for any space. Plus they come with lids, so you can pre-prep, seal, and have your ingredients ready to go. $ 1 5

Salad SpinnerA salad spinner does more than dry lettuce. It’s also a big prep bowl and colander in one!

OXO$ 3 0

C U L I N A B R A N D$ 3 0

Skillet

Gosh, what will you not use this pan for? This workhorse will last you a lifetime, retains heat incredibly well, and can go from stovetop to oven. Do everything from searing and roasting meats, scrambling your eggs, sautéing vegetables, to baking frittatas in it. $ 1 5

Cook Smarts LLC© | cooksmarts.com/nourish | RECOMMENDED KITCHEN TOOLS FOR NOURISH

Stockpot / Large SaucepanEvery kitchen just needs a big pot to boil pasta in, and a simple, budget pot will do. More expensive pots usually are better material, which are good for braises and soups.

B U D G E TCooks Standard 6 Qt Stockpot $ 3 0

Dutch OvenThese sturdy pots will keep your soups warm and can even bake bread. They retain heat well, which means food gets cooked quicker, saving you energy and time. It’s also oven-safe, so great for braising meats. I have two other sizes, but I use my 5 quart 90% of the time. Clearly the Le Creusets are coveted, but if you’re on a budget, save it for a really nice holiday wishlist.

B U D G E TLodge 5 Qt $ 3 5

M I D -R A N G ELodge Enamel 6 Qt $ 7 0

M I D -R A N G ELodge Enamel 6 Qt $ 7 5

H I G H - E N DLe Creuset Enameled 5.5 Qt $ 2 8 0

H I G H - E N DAll Clad 6 Qt Stockpot $ 2 8 0

Strainer

Measuring Spoons

These small and lightweight strainers are good to have around to dry veggies, fruit and even seafood. $ 1 3

Likely you already own these, but I love this set because they’re narrow enough to fit into your spice jars. Plus, they’re magnetic, so they keep glued together in your drawer. $ 1 5

Cook Smarts LLC© | cooksmarts.com/nourish | RECOMMENDED KITCHEN TOOLS FOR NOURISH

Measuring Cups

While I try not to measure too many things, measuring cups do come in handy for sauces and marinades (and of course if you’re a baker, you’ll definitely be using these). $ 1 0

Liquid Measuring Cup

Clearly, you can use these for measuring, but make sauces right in these sturdy glass cups and pour it into whatever you’re cooking up. $ 2 0

Peeler

I have been in too many homes where the peelers just sucked. Get yourself a good sharp peeler to remove the peels of vegetables of course, but you can also use it for shaving off cheese too! $ 9

Wooden Spoons

I love my wooden spoons and use them everyday. They’re not abrasive on your cooking surfaces and they’ll last forever. Just don’t put them in the dishwasher. $ 5

Sheet Pans

These pans can get a lot of action – roasting vegetables, baking meats, toasting nuts, and of course baking cookies are just a few things you can do on them. $ 1 5

Cook Smarts LLC© | cooksmarts.com/nourish | RECOMMENDED KITCHEN TOOLS FOR NOURISH

Can Opener

Again, I’ve been in a lot of homes without a good can opener. This one is sharp and will wrangle any can open. $ 1 4

Tongs

I’m not quite strong or coordinated enough to flip and toss ingredients just by shaking a pan. Tongs therefore come in very handy when I need to move ingredients around. $ 1 2

Kitchen Towels

If you cook regularly, you can never have enough kitchen towels. FACT. $ 1 8

N I C E -TO - H AV E S

WokUse a skillet until you’re ready to get a wok, but this is the lightweight non-stick one we use. If you want something more substantial, opt for the cast iron version.

L I G H T W E I G H T$ 3 0

H E AV Y- D U T Y$ 5 0

Cook Smarts LLC© | cooksmarts.com/nourish | RECOMMENDED KITCHEN TOOLS FOR NOURISH

Sauté Pan

The high walls of this pan make it great for sautéing anything (hence the name). I especially love it for tossing pastas together. $ 5 0

Cutting Mats

In addition to our more sturdy cutting boards, we also have a set of these, which are perfect for prepping poultry. $ 1 3

Meat Thermometer

For those who want to be sure that their chicken is completely cooked through, this is a handy tool to keep on hand. $ 2 0

Vinaigrette Container

An empty condiment jar will certainly work, but this one just looks so much nicer. $ 1 5

Pan Scrapers

I was introduced to these by a student of mine and use them all the time to scrape up bits from pots and pans. It makes cleaning so much easier! $ 5

Paring KnifeFor smaller more delicate jobs, this paring knife is all you need. Since you’ll be using this less, we think picking up a budget version is just fine.

B U D G E TOXO 4 inch $ 1 5

H I G H - E N DGlobal 3.5 inch $ 5 0

Cook Smarts LLC© | cooksmarts.com/nourish | RECOMMENDED KITCHEN TOOLS FOR NOURISH

Citrus Squeezer

You can always use a fork to make sure you get all the juice out of your citrus, but if you like gadgets, this one is great (and colorful!). $ 2 0

Tenderizer

You can always use a rolling pin or something heavy to pound out meats. $ 1 5

Spatula

These have a slightly better edge than wooden spoons for easy maneuvering of ingredients and also to make sure you scrape up every last bit! $ 1 2

N OT E We’ve included links to these items on Amazon and in the case you do purchase them, we will make a small affiliate commission.

Produce

Items You Might Already Have

I N G R E D I E N T S

Cook Smarts LLC© | cooksmarts.com/nourish | RECOMMENDED KITCHEN TOOLS FOR NOURISH

Apple

Brown sugar

Lemons

Maple syrup

Avocados

Chicken stock

Limes

Salsa

Broccoli

Cooking oil

Onions

Salt and pepper

Carrots

Corn starch

Parsley

Soy sauce

Celery

Dijon mustard

Potatoes, new or baby

Vinegar, balsamic

Cilantro

Dried herbs

Salad greens

Vinegar, red wine

Tomatoes, roma

Garlic cloves

Hot sauce

Shallots

Kale

Jam

Tomatoes, cherry

Dairy

Grains, Nuts, and Bakery

Meats

Cook Smarts LLC© | cooksmarts.com/nourish | RECOMMENDED KITCHEN TOOLS FOR NOURISH

Butter

Almonds, sliced

Chicken breast

Cheese, Mexican–grated

Rice

Salmon fillets

Cheese, parmesan

Spaghetti

Shrimp

Eggs

Tortillas

Cheese, goat/feta

Milk