PASS THE VEGGIES PLEASE: Toward a Plant-Strong Diet


[semester equivalent = 3.33 credits]



Julie Bora



With the slow and steady rise in the price of groceries at every market on the planet, it's a grand time to invite more veggies to your table. Colorful nutritious veggies are happy to grace your plate or bowl, sit in your hand, or smile incognito from within your shake. Learn more about the amazing powers of plants to boost your energy, quench your appetite and freshen your mood. Sign on now and support well being at school and at home: Pass the Veggies, Please!

Required Text: Forks Over Knives: The Plant-Based Way to Health, The Experiment; 1 edition. ISBN-13: 978-1615191468. $14.95 Available from the bookseller of your choice. Required Movie: Forks Over Knives: the Film. Free from Netflix, Amazon, and your local library.

LEARNING OUTCOMES: Upon completion of this course, participants will have:

  1. Set perceptions at a starting point that resonates with course concerns and personal mood & learning ambitions.
  2. Learned, from experts in the field and personal experiences, about health benefits from a plant- strong diet.
  3. Gathered more data and opinion, from an online panel discussion, to support a personal orientation that welcomes more veggies at each meal.
  4. Modified and consumed meals that are more plant-based.
  5. Discussed with others how to inspire, promote and integrate learning from this course into existing or new curriculum.
  6. 400/500 level: Developed a sequence of 3-5 lessons ( a unit or unit segment) that showcase new learning from this course. Planned and suggested a pilot program for a Teaching Kitchen for learners of all ages.
  7. 500 level: Chosen and completed 2 assignment options that deepen understanding and the ways and means of how to eat a lower carbohydrate plant-strong diet.

Completion of all specified assignments is required for issuance of hours or credit.  The Heritage Institute does not award partial credit. 


Completing the basic assignments (Section A. Information Acquisition) for this course automatically earns participant’s their choice of CEUs (Continuing Education Units), or Washington State Clock Hours or Oregon PDUs. The Heritage Institute offers CEUs and is an approved provider of Washington State Clock Hours and Oregon PDUs.



Continuing Education Quarter credits are awarded by Antioch University Seattle (AUS). AUS requires 75% or better for credit at the 400 level and 85% or better to issue credit at the 500 level. These criteria refer both to the amount and quality of work submitted.

  1. Completion of Information Acquisition assignments 30%
  2. Completion of Learning Application assignments 40%
  3. Completion of Integration Paper assignment 30%


CREDIT/NO CREDIT (No Letter Grades or Numeric Equivalents on Transcripts)
Antioch University Seattle (AUS) Continuing Education Quarter credit is offered on a Credit/No Credit basis; neither letter grades nor numeric equivalents are on a transcript. 400 level credit is equal to a "C" or better, 500 level credit is equal to a "B" or better. This information is on the back of the transcript.

AUS Continuing Education quarter credits may or may not be accepted into degree programs. Prior to registering determine with your district personnel, department head or state education office the acceptability of these credits for your purpose.



  • Forks Over Knives Cookbook, Forks Over Knives, Plant Based Cookbook For Beginners 3 Books Collection Set
    ISBN# 9123858788
    by Del Sroufe, Gene Stone, Iota, forks over knives the cookbook 978-1615190614 1615190619 9781615190614, forks over knives 978-1615190454 1615190457 9781615190454

    Buy from Amazon


Course text: Forks Over Knives: The Plant-Based Way to Health, by Gene Stone is approximately $8.60 from The text also is available at local libraries for free.



Assignment #1: Start Up

Briefly introduce yourself (250-500 words) including your professional situation and your reasons for taking this course.

Also listen to the following presentations on YouTube:

  1. Non Vegans Watch Forks Knives for the First Time:
  2. Forks Over Knives- Interviews
  3. Insulin Levels are the Key to Everything (it's a bit dry but has really foundational knowledge you will want to consider when changing up how, when and what you eat.)    

Note: If you are taking this course as a group then each person must complete this assignment independently.
Send to instructor: Subject line to read ‘Veggies #1.’

Assignment #2: Forks Over Knives - The Film

Watch the film Forks Over Knives.

Based on your viewing what one question might you like to ask Campbell and then one question to Esselstyn?

Use Google searches to develop your own possible answers to each of these questions.

Compose a 1-2 page paper that 1) explains why you chose each question and 2) features, based on your exploration, a few possible answers for each question.

Send to instructor: Subject line to read ‘Veggies #2.’

Assignment #3: What Others Are Saying

On YouTube watch Food on Film: "Forks Over Knives" Panel Discussion:

Write a 1-2 page summary that features new learning and interests which you might share with others.
Send to instructor: Subject line to read ‘Veggies #3.’

Assignment #4: Read the Text

Read the text Forks Over Knives through page 40.
As you interact with the author's message make entries in a journal or pocket notebook.
Use these entries as an another resource to formulate one (1) Guiding Question to enrich & deepen learning.
Create an outline for a possible lesson sequence with a focus on your guiding question. To make formatting easy consider using your district or the THI lesson plan template.
Submit the outline to the instructor.
Send to instructor: Subject line to read ‘Veggies #4.’

Assignment #5: Plant-Based Paths To Healthier Living

Wander amongst the recipes in Part 3 of the text. Select 7 plant -based meals which you would like to try out, one for each day of the week. Now Shop & Prepare for the Culinary Adventure!

Eat your plant fortified meals for 2 weeks! (some of us consume the same meal every week on a particular day, for example: in the cold season Saturday is Spaghetti Squash day.)

In your journal record everything noteworthy. Maybe include how you feel before, during and after these meals too and remember the benefits from your 5 senses.

Submit a 1-2 page story that features your 2-week culinary adventure with the plant kingdom- be sure to include in your tale 1 dietary change you have kept. This story will be your Veggies pitch to those you love and are in your care.
Send to instructor: Subject line to read ‘Veggies #5.’

Assignment #6: Powerpoint Pitch

Inspire a targeted audience to invite more veggies to each meal!
Design a Veggie feature of 8 slides or more.
The last slide will either:
1) suggest how to use this new learning in a daily meal.
2) feature a question of interest to engage audience participation in a way they decide.

Send to instructor: Subject line to read ‘Veggies #6.’         

Assignment #7: Meet Up

Get together with a colleague or a person who also is interested in the colorful contributions of bountiful veggies at the table
and in their afterlife as your body!
Share your visual presentation from Assignment #6.
Discuss how to promote and integrate new learning into current or new curriculum.

In a 1-2 page paper, share present possibilities, illuminating ideas and actionable opportunities for insertion or creation. As a story be sure to mention one change you have made based in your visual presentation.

Send to instructor: Subject line to read ‘Veggies #7.’

Assignment #8: Insulin Rules All

First take a look at the USDA recommended diet (
Now enrich your insulin IQ.
Meet Dr. Ben Bikman.
Learn more about insulin, brown fat and ketones, in a language you can understand.
Go to this YouTube link:   Insulin, Brown Fat & Ketones w/ Benjamin Bikman, PhD
In a 1-2 page expose point out how everyone's health is compromised by big money advertising and non-seasonal foods at the grocery
(use findings from the Bikman talk to support your claims)
In conclusion make 3 suggestions for easy to implement changes concerning how we eat. Be sure to share one change you have made. We humans learn well with a story and a model!
Send to instructor: Subject line to read ‘Veggies #8.’




In this section you will apply your learning to your professional situation.  This course assumes that most participants are classroom teachers who have access to students.  If you are not teaching in a classroom, please contact the instructor for course modifications.  If you are a classroom teacher and start or need to complete this course during the summer, please try to apply your ideas when possible with youth from your neighborhood, at a local public library or parks department facility,  (they will often be glad to sponsor community-based learning), or with students in another teacher’s summer classroom in session.

Assignment #9: Lesson Development

Choose one (1) of the following assignment options below.
Option A)

  • Develop a sequence of 3-5 lessons (a Unit or Unit segment) to reflect new learning from this course.
  • Implement the lesson with students. Observe how this lesson supported the learning of your 3 fastest and 3 slowest learners.
  • Based on your analysis and student feedback, write a 1-2-page report that describes how you would adjust your lesson design, format & presentation and flow.

Send to instructor: Subject line to read ‘Veggies #9A.'

Option B)  Use this option if you do not have a classroom available.

  • Develop a sequence of 3-5 lessons (a Unit or Unit segment) to reflect what you’ve learned in this course. Share your lesson plan and get some feedback. (Do not implement it.)
  • What advice about teaching this lesson would you offer to a recent graduate who is about to enter our profession?
  • Send your lesson and newbie letter of inspiration to the instructor.

Send to instructor: Subject line to read ‘Veggies #9B.ʼ

Assignment #10: Cooking the Whole Food, Plant-Strong Way

In the film we heard more about the coalition between the Food Industry and the Culinary Institute.
Let's partner up so that students learn to cook meals that feature more veggies.
We know that for a new approach to take off, we first have to run a Pilot Project to show that it is desirable and feasible.
In a 1-2 page proposal, present a Pilot Program which initiates a Teaching Kitchen at your school, in your students' homes, in a community space or online.
The format may be but is not limited to these suggestions: Online video kitchen demo, Brief, Formal Proposal, PowerPoint, Video/Podcast, Community Education Forum, Billboard, Brochure.

Send to instructor: Subject line to read ‘Veggies #10.’

Assignment #11: (500 Level ONLY)

In addition to the 400 level assignments, complete two (2) of the following assignment options:
Option A) More Veggies On the Menu!   
Together with some friends draft an Eat More Veggies Elevator Pitch, to an audience of your choice.
Submit the draft to the instructor.
Send to instructor: Subject line to read ‘Veggies #11-A.’


Option B) Notes To Your Future Self
Write a 1- page letter to your future self concerning Plant-based recommendations in answer to this question: In this course what experience has most influenced your relationship with Veggies?                  
Send to instructor: Subject line to read ‘Veggies #11-B.’


Option C) Just Say No to Casein with a Dairy Free Breakfast Taste Test
Take a second look at your everyday breakfast! Is that saboteur casein stealing the spotlight from a pantheon of non-dairy heroes? Go on a quest to learn more about the unsung dairy free heroes of breakfast bowls and mixing bowls worldwide.

Now substitute any possible non-dairy preferences into three (3) of your favorite breakfasts and make a taste test. List the ingredients in 3 favorite breakfasts with milk and be sure to highlight your new dairy-free substitutions and other modifications as well.

Send your 3 dairy free taste test recipes and your comments to the instructor.
Send to instructor: Subject line to read ‘Veggies #11-C.’ 



Assignment #12: (Required for 400 and 500 Level)

(Please do not write this paper until you've completed all of your other assignments)

  1. What did you learn vs. what you expected to learn from this course?
  2. What aspects of the course were most helpful and why?
  3. What further knowledge and skills in this general area do you feel you need?
  4. How, when and where will you use what you have learned?
  5. How and with what other school or community members might you share what you learned?

Send to your instructor at their email address. Subject line to read  "(put course name here) Integration Paper"


Please indicate by email to the instructor if you would like to receive comments on your assignments.


Julie Bora, M.S.T.  B.S. Biology/Pharmacology   *    M.S.T. Elementary Education - Pre-K, Kindergarten and Grades 1- 6 .

Since 2006 Julie has been composing and designing interactive syllabi for teachers desiring to develop their practice and themselves. Julie has taught a variety of subjects in Elementary, Middle and High Schools in rural, city and inner city environments. With this vertical view she joyously supports professional and personal development both her own and that of others. We are all learning together, every day. Are you ready to try on something new now? Let's jump in and let the magic happen.




PASS THE VEGGIES PLEASE: Toward a Plant-Strong Diet

Calimeris, Dorothy, The Complete Anti-Inflammatory Diet for Beginners: A No-Stress Meal Plan with Easy Recipes to Heal the Immune System (April 11, 2017), Rockridge Press,162 pages. ISBN-13: 978-1623159047.
This book offers lists out foods that help reduce inflammation. It even lays it out in an easy-to-read table with “foods to enjoy,” “foods to consider with care,” and “foods to avoid.”  There is a page offering tips for saving time and meal prepping in advance, which is great in a household where adults work full-time.
Campbell, M.D., Thomas, The China Study Solution: The Simple Way to Lose Weight and Reverse Illness, Using a Whole-Food, Plant-Based Diet. Rodale Books; 1 edition (May 3, 2016).  304 pages. ISBN-13: 978-1623367572.
"brings us information so dearly needed and yet often convoluted in mainstream media." This book is very well organized and easily readable. Dr. Campbell addresses a multitude of myths, controversies and major confusion the American public has on nutrition around such topics as grains, gluten, protein, fish oil. GMO's, 'does it need to be organic?' and more. He gives us very practical "this is how you can begin to incorporate the science" into your day to day is clear to see his intention in writing this book is to help people who are far to often struggling and medicated for conditions they can treat and in many cases reverse though incorporating a WFPB (whole food, plant based) diet"- Amazon review by Tom
Chopra M.D., Deepak, Perfect Health: The Complete Mind/Body Guide, Revised and Updated Edition (February 20, 2001), Three Rivers Press, 390 pages, ISBN-13: 978-1863252928.
Bring the healing power of your mind along as you embark on your adventure to eat more veggies. In this New York Times bestseller, you will learn more about how Ayurveda brings you into balance, into a dynamic equilibrium, of mind and body. Change your mindset, change your habits.
Cordain Ph.D., Loren, The Paleo DIetLose Weight and Get Healthy by Eating the Foods You Were Designed to Eat, John Wiley & Sons; Revised edition (November 1, 2010), 266 pages, ISBN-13 : 978-0470913024.
Find out how to improve your insulin metabolism with the diet we are designed to eat! lean meats and fish, fresh seasonal fruits, and non-starchy veggies. Pages of meal plans to fit your lifestyle and tastes
Esselstyn, Rip. The Engine 2 Diet: The Texas Firefighter's 28-Day Save-Your-Life Plan that Lowers Cholesterol and Burns Away the Pounds. Hatchett Book Group USA. 2009. 288 pages. ISBN-13: 978-0446506687.
A New York Times bestseller that will inspire each of us in pursuit of vivacious and healthy living, to brighten up our Standardized American Diet meals.
Hyman,M.D., Mark, The Blood Sugar Solution: The UltraHealthy Program for Losing Weight, Preventing Disease, and Feeling Great Now!, Little, Brown and Company; Reprint edition (December 30, 2014), 448 pages, ISBN-13: 978-0316127363.
What? Is this book about eating more plant based meals? Yes, it is! and it is a shameless promotion of my popular course, Sugar High, wherein the secret to losing weight, and maintaining a calm mind, is revealed!
Katzen, Mollie., The Moosewood Cookbook: 40th Anniversary Edition. Ten Speed Press; Anniversary edition (November 4, 2014) 248 pages. ISBN-13: 978-1607747390.
What do T. Colin Campbell, Cornell University and Mollie Katzen have in common? They all find a home in Ithaca, NY. This cookbook is my absolute favorite recommendation to everyone who wants to cook seasonal, local, whole food, vegetarian. I've been cooking from it since 1976. Every recipe will make your belly smile!
Miller,M.D., Daphne. Farmacology: Total Health From the Ground Up. William Morrow Paperbacks; Reprint edition (March 15, 2016). 304 pages. ISBN-13: 978-0062103154.
Discover the hidden connections between how we care for our bodies and how we grow our food. This book takes us beyond the maxim, food is medicine, and introduces us to the critical idea that it's the farm where that food is grown that offers us the real medicine. FInd an support a CSA near you!  You will be healthy you did!
Stone, Gene. Forks Over Knives. The Experiment; 1 edition (June 28, 2011) Monica Beach Media. 224 pages. ISBN-13: 978-1615191468. Text for this course, a quick read featuring 11 experts in the health field. Easy to understand and with pages of recipes; so easy to cook those satisfying plant strong meals!
Fat, Sick and Nearly Dead
Forks Over Knives- the Film
Food, Inc.
Plant Pure Nation Documentary
What the Health
Fed Up
Access a Meal Planner, Cooking Course and Recipes that support out text and film.
Printable shopping lists, menus and more, essentials for a more plant based way of life.
All about school lunch reform.
T. Colin Campbell Center for Nutrition Studies , a nonprofit organization in Ithaca, N.Y., which promotes optimal nutrition through science-based education, advocacy, and research in partnership with eCornell, Cornell University's online course provider.
How breathing and metabolism are interconnected | Ruben Meerman | TEDxBundaberg
Ruben shares his knowledge on how to breathe yourself thin by explaining where fat goes when you lose weight. Ruben's research was published in the British Medical Journal and he is the author of Big Fat Myths. "When someone takes a complex subject and makes it very simple your are listening to a genius."