your online how-to cooking course

to make GOOD food taste GREAT

and have some fun along the way

MonjCOOKS is a 12-month course. You'll receive 3-4 lessons per month, plus:

Access to LIVE monthly Cook Alongs with Chef Eliza ($10/mo value) & Bi-monthly bonus content ($5/mo value)

  • Free Yourself From Recipes

    Get tips & tools to cook creatively without a recipe.

  • Build Skills

    Master the blade so you can whip up meals in a flash

  • No Fancy Equipment Needed

    With just a few kitchen basics, you can start.

Course curriculum

Here's what you can expect to learn throughout the course. Each module is packed with how-to videos taught by chefs, helpful instruction and downloadable PDFs.

  • 1

    Welcome to MonjCOOKS!

    • A message from the instructor

    • Student Walkthrough: How to Navigate This Course

    • Terms & Conditions + Privacy Policy

    • Learning Plan

    • Master Your Kitchen

    • Getting Started: Knife Skill Basics

    • Safety First!

    • Cooking Method Basics

    • The Flavor Framework

    • Introducing: Flavor Boosters

    • How to Use Them

    • Introducing: The Fresh & Full Plate

    • A Veggie-Lovin' Life

    • A Note on Starchy Carbohydrates

    • What You'll Need: Kitchen Essentials

    • MonjCOOKS Grocery List

    • Flavor Boosters Handout
  • 2

    Introduction to the Mediterranean Diet

    • The Basics: What is the Mediterranean Diet

    • The Incredible Impact of the Mediterranean Diet

    • Nourishing Nutrients

    • Practical Benefits
  • 3

    Chop & Roast: Make a One Pan Meal

    • Roast Up Some Deliciousness

    • Lesson 1: Learning Plan

    • How to Season & Roast Vegetables

    • Introducing: The Rough Chop

    • Practice: Rough Chop Broccoli

    • Experimenting With Oils

    • Spice It Up!

    • Level Up: Super Simple Smoked Paprika Crema

    • Cooking Lesson: California Citrus Salmon

    • Cheat Sheet: California Citrus Salmon

    • Cooking Lesson: Mediterranean Chicken & Chickpeas

    • Cheat Sheet: Mediterranean Chicken & Chickpeas

    • Blueprint: One Pan Meal

    • Keep Practicing: Roasting
  • 4

    Slice & Sauté: Mains to Make Your Mouth Water

    • Must-Have Mains

    • Lesson 2: Learning Plan

    • Choosing a Cooking Fat

    • All About Salt & Pepper

    • Introducing: The Slice

    • Practice: Slice Mushrooms

    • Prep Chicken Breast

    • Sauté the Perfect Chicken Breast

    • Steam-Sauté Veggies

    • Cooking Lesson: Provençal Chicken & Veggies

    • Cheat Sheet: Provençal Chicken & Veggies
  • 5

    Dice & Stir Fry: Fast Weeknight Meals

    • Stir-Fry Success

    • Lesson 3: Learning Plan

    • Blueprint: Simple Stir-Fry

    • High Heat Oils

    • Introducing: The Dice

    • Practice: Dice Bell Pepper

    • Picking & Prepping Protein

    • Tried & True Stir-Fry Sauce

    • Sweet & Savory Peanut Sauce

    • Tangy Lemon Garlic Sauce

    • Make it Pop

    • Introducing: Swaps

    • Stir-Fry Social

    • Cooking Lesson: Basil Broccoli Beef

    • Cheat Sheet: Basil Broccoli Beef

    • Month 1 Survey
  • 6

    Layer & Simmer: Slow & Simple Soups

    • Cooking Low & Slow

    • Lesson 4: Learning Plan

    • All About Layers

    • Blueprint: Soup

    • Layer 1: Aromatics

    • Practice: Rough Chop Garlic

    • Practice: Dice Onion

    • Layer 2: Liquid, Protein & Hearty Veg

    • Layer 3: Tender Veggies

    • Top It Off: Flavor Boosters

    • Think Beyond Soup

    • Tools of the Trade: Slow Cooker

    • Freezer Bag Food Prep

    • Freezer Bag Social

    • Cooking Lesson: Chicken Tortilla Soup

    • Cheat Sheet: Chicken Tortilla Soup

    • Blueprint: Soup

    • Keep Practicing: Simmer Soups
  • 7

    Sear & Roast: Celebration-Worthy Meats

    • Intro to Roasting Meats

    • Lesson 5: Learning Plan

    • Choose Your Meat

    • Classic Spice Rub

    • Blending Flavors: Rubs

    • Make the Perfect Roast

    • Reap the Rewards of Searing

    • Out-of-Oven Add-Ons

    • Swaps: Perfect Mashed Cauliflower

    • Saucey Toppers

    • Save Time With Prep

    • Company-Worthy Presentation

    • Minty Yogurt Berry Parfait Dessert

    • Enjoy Leftovers All Week

    • Cooking Lesson: Crispy Butternut & Pork Tenderloin

    • Cheat Sheet: Crispy Butternut & Pork Tenderloin

    • Keep Practicing: Sear & Roast

    • End of Lesson Survey
  • 8

    Deglaze & Simmer: Seductive Sauces

    • Why Sauce?

    • Lesson 6: Learning Plan

    • Blueprint: Simmer Sauce

    • Play With Texture

    • The Effect of Texture

    • Choose Your Aromatics

    • Introducing: The Mince

    • Introducing: Deglazing

    • Choose Your Liquid

    • Cooking with Wine

    • Spice Things Up

    • Top it Off with Flavor Boosters

    • Sauce Inspiration

    • Cheat Sheet: Coconut Curry Simmer Sauce

    • Keep Practicing: Simmer Sauces
  • 9

    Picture Perfect: Food Photography

    • Choosing the Best Angle

    • The Side Shot

    • Bird's Eye View

    • Style It

    • Lighten Up

    • Find Your Focus

    • Edit Like a Pro

    • The Magic Three
  • 10

    Scramble & Bake: Savory Breakfasts

    • Breakfast of Champions

    • Lesson 7: Learning Plan

    • Powered Up Scrambled Eggs

    • More Veggies to Add

    • Meet the Egg Muffin

    • Broccoli & Feta Egg Muffins

    • Flavor Booster Favorites

    • How to Make a Simple Salsa

    • Cheat Sheet: Pepper & Kale Scramble

    • Keep Practicing: Breakfast Favorites
  • 11

    Blend & Boost: Sweet Breakfasts

    • Make the Perfect Smoothie

    • Tools of the Trade: Blender

    • Smoothie Blueprint

    • Layer 1: Fruit

    • How To: Freeze Your Own Fruit

    • Layer 2: Greens & Other Veg

    • Layer 3: Fat

    • Layer 4: Protein

    • Layer 5: Make it POP

    • Layer 6: Liquid

    • Smoothie Inspiration

    • Smoothie Freezer Pops

    • Blueprint: Super Smoothie
  • 12

    Bias Cut & Flavor Pairing: Smart & Simple Snacking

    • Be a Super Snacker

    • Lesson 8: Learning Plan

    • Smart Snacking Equation

    • Scrumptious Snack Combos

    • Splendid Snack Components

    • The Lowdown on Greek Yogurt

    • Yogurt Parfait Power Up

    • How To: Choose Your Fruit

    • How To: Make a Savory Yogurt Dip

    • Yogurt Dip Flavor Boosters

    • Practice: Slicing & The Bias Cut

    • Mason Jar Snacks

    • Cheat Sheet: Sweet & Savory Snacking

    • Keep Practicing: Smart Snacking

    • End of Lesson Survey
  • 13

    Intro to Flavor Experiments: Sweet & Sour

    • The Flavor Framework

    • Lesson 9: Learning Plan

    • Blending Sweet & Sour

    • Sweet Foods

    • Sour Foods

    • Finding Balance

    • Salsa Blueprint

    • Smooth Tomatillo Salsa

    • Strawberry Basil Salsa

    • Salsa Party!

    • Strawberry Margarita Mocktail

    • Enjoy It Your Way

    • Cooking Lesson: Blackened Fish Tacos

    • Keep Practicing: Flavor Experiments
  • 14

    Flavor Experiments: Salty & Spicy

    • Meatball Madness

    • Lesson 10: Learning Plan

    • Salty Foods

    • Spicy Foods

    • Marvelous Meatballs

    • Let Veggies Lead the Way

    • How to Mince Garlic

    • Play With Spices & Herbs

    • Switch Up Proteins

    • Tools of the Trade: Spiralizer

    • Zoodle Cooking Tips

    • How About Spaghetti Squash?

    • Meatball Inspiration

    • Family Mealtime

    • Meatball Meal Prep

    • Classic Meatball Combo

    • Use a Scoop

    • Simmer Meatballs

    • Cooking Lesson: Turkey Meatball Pasta

    • Cheat Sheet: Turkey Meatball Pasta

    • Keep Practicing: Flavor Experiments
  • 15

    Flavor Experiments: Umami & Bitter

    • Next-Level Snacking

    • Lesson 11 Learning Plan

    • Umami Foods

    • Bitter Foods

    • Snack Attack

    • Roasted Garlic: Umami in a Bulb

    • Roasted Veggie Dip Blueprint

    • Rich Romesco Dip

    • Dipspiration

    • Brush Up On Roasting

    • Experiment With Layering Flavor

    • What is Crudité Anyway?

    • The Power of Presentation

    • Time Savers

    • Keep Practicing: Flavor Experiments
  • 16

    Intro to Assembly Meals: Batch Cooking Basics

    • Quick & Easy Home Cooking

    • Lesson 12 Learning Plan

    • The Ultimate Time Saver

    • How it Works

    • Prep is Your Friend

    • Packing & Storing

    • Washing & Chopping

    • Shelf Life

    • Crank up the Fun

    • Put it to Practice

    • Grocery List

    • Get Prepped

    • Base Meal: Roasted Chicken & Veggies

    • Plan it Out

    • Meal 2: Chicken & Vegetable Soup

    • Meal 3: Crunchy Chicken Salad

    • Meal 4: Spicy Chicken Tacos

    • Meal 5: Avocado Chicken Wraps

    • Give it a Try!

    • How to Roast a Whole Chicken
  • 17

    Assembly Meals: Salads

    • Rethink Salad

    • Lesson 13 Learning Plan

    • Shades of Green

    • Rough Chop Greens

    • Make it a Meal With Protein

    • Super Salad Power Up

    • Load on the Veg

    • Dress It Up: Basic Vinaigrette

    • Make It Your Own: Vinaigrette Blueprint

    • A Little Something Extra

    • Whip It Up: Baja Salmon Salad

    • Cheat Sheet: Baja Salmon Salad

    • Perfect Sautéed Salmon

    • Keep Practicing: Salads
  • 18

    Assembly Meals: Wraps

    • Why Wrap?

    • Lesson 14 Learning Plan

    • What’s In a Wrap?

    • Wrap Blueprint

    • Wrap-Worthy Leaves

    • Extending Shelf Life

    • Level Up!

    • How to Blanch

    • More Wrappers

    • Get Shredded!

    • Introducing: The Julienne

    • Make it Hearty With Protein

    • Add Some Flavor Boosters

    • Amp it Up!

    • Make Leftover Magic

    • Taco Tuesdays!

    • Wrapspiration

    • Cooking Lesson: Asian Street Tacos

    • Cooking Lesson: Creamy Green Harissa Chicken Cups

    • Keep Practicing: Wraps
  • 19

    Assembly Meals: Buddha Bowls

    • Bountiful Bowls

    • Lesson 15 Learning Plan

    • Have Fun With Layers

    • Bowl Blueprint

    • Layer 1: Veggie Base

    • Optional: Add Some Grains

    • Layer 2: Protein

    • Layer 3: More Veggies

    • Layer 4: Sauces

    • Layer 5: Toppers

    • Choose Your Temp

    • Time Savers

    • Mason Jar Bowls

    • Bowl-spiration

    • Get the Whole Family Involved

    • Handout: Buddha Bowl Blueprint

    • Cooking Lesson: Lebanese Grain Bowl

    • Keep Practicing: Buddha Bowls

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