Group Class Schedule


Each class includes a delicious meal and several pages of info & recipes!

All classes are $45 per person, OR see coupons at bottom of this page!

All classes held at Courtney’s kitchen in Los Osos, CA

PLEASE RSVP at least 3 days ahead for address:

text or call (805) 547-9073  OR  email:

Please Pre-Pay to hold your seat..

send a check OR log in to your PayPal acct, and send your payment to:





Celery Root Stir Steam PAN at Farmer's Market Table

Candida Cleanse Support Group

Saturday, Jan 27, 10AM – 12noon


Saturday, Mar 10, 10AM – 12noon

Come join a group setting to learn the why and how of going on a candida cleanse. You’ll hear stories and strategies about how to gently step away from sugar and high glycemic foods learn which foods are allowable during the cleanse and delicious recipes for these foods including sugar free desserts. You’ll learn how to gently come off the cleanse, and which foods to incorporate to keep candida overgrowth at bay forever.

Together, we’ll prepare and eat:

  •  delicious & satisfying adzuki bean & seasonal veggie stew
  •  side of tangy cultured veggies full of probiotics



Whole Food Cooking 101 for BUSY PEOPLE….AND BUSY MOMS!

Saturday, February 3, 10AM – 12noon

You’ll learn how to prepare the foundation of a healing and revitalizing whole foods diet, from which you can change and add to according to your tastes. You’ll learn to streamline your routine to make your journey into preparing your own whole foods meals easier and less expensive than you imagined possible. We’ll discuss several important whole foods diet & lifestyle topics such as the basics of macrobiotic theory, the basics of the blood type diet to begin individualizing your diet, the CookWell list of whole foods preparation staples for your kitchen, the best cooking oils for various temperatures, and the importance of & how to start drinking enough re-mineralized water daily.

You’ll receive several informational handouts for your reference including snack ideas for kids, as well as a list of fantastic recipes. We’ll cook, and then of course, we’ll get to feast together!

Together we’ll prepare and eat:

  • ghee to use as a delicious, stable oil in your cooking
  • sprouted & simmered whole grain millet & amaranth
  • a dark leafy greens & seasonal veggies stir-steam
  • a beautiful pot of black beans




Cooking & Baking, Gluten AND Sugar Free!

Saturday, Feb 10, 10AM – 12noon

This class will give you everything you’ll need to know to start cooking and baking with the nutrient-dense, low-glycemic, gluten-free, whole grains such as millet and amaranth. You’ll learn how to sprout and simmer these kinds of grains for savory dishes, as well as how to culture these kinds of grains to make astounding breads and baked desserts which can be made totally sugar-free as well!

We’ll talk about strategies for gradually eating lower glycemic in your diet as preventative medicine for the top ten most common diseases of modern people.

This class includes sugar & gluten free recipes for: Positively Perfect Brown Rice, Sprouted & Simmered Millet and Amaranth, Sweet Cultured Coriander Corn Bread, Almond-Nutmeg Amaranth Cookies, Holiday Ginger-Spice Cake, Heavenly Chocolate-Coconut Cake, Lemon-Lavender Poppy Seed Cake, Buckwheat & Brown Rice Flour Cookies, Apple Pie Delight, and Carob-Coconut Cloud.

Together we’ll enjoy these sugar & gluten free desserts:

  • ginger-pecan-pumpkin bread
  • carob-coconut cloud
  • apple pie delight (tastes like apple pie with a raspberry drizzle!)




Whole Food Cooking for the OPTIMAL WOMAN

calcium uptake, hormone balance, & getting off sugar

Saturday, Feb 17, 10AM – 12noon

We’ll discuss calcium-rich whole foods meals and how to maximize mineral uptake, hormone balance with whole foods diet & lifestyle, how to wean yourself off spiking blood sugar, the benefits of periodic colon cleansing, emotions as they relate to eating, and how to gently work toward the diet & lifestyle that’s best for you.

Together we’ll prepare and eat:

  • adzuki bean stew with seasonal veggies and wakame sea vegetable
  • tasty toasted sesame-wakame as a calcium supplement

You’ll get 4 handout pages for reference:

  • the CookWell calcium protocol
  • guidelines for hormone balance
  • fantastic recipes for the optimal woman
  • colon cleansing guidelines




Proficiency with HERBS & SPICES   

Saturday, Feb 24, 10AM – 12noon

Come learn how to cook deliciously with ground spices and herbs of all kinds! Understand the basic flavor profiles for Indian, Thai, Italian, Japanese, Mediterranean, Mexican, and French cooking. Together we’ll enjoy 3 different dishes made with the same veggies, but with different spices, for 3 completely different flavors! We’ll also discuss several important whole foods diet & lifestyle topics such as seasonal foods and cooking for personal balance, the CookWell list of unrefined/whole food preparation staples for your kitchen, the best cooking oils for various temperatures, and the importance of & how to start drinking enough re-mineralized water daily.

You’ll learn:

1) when to add ground spices and herbs to your cooking

2) how to use aromas to create the most flavorful blends

3) how to best store your herbs and spices

4) about the medicinal qualities of various herbs and spices

5) which herbs taste best with particular ground spices



How To CULTURE Your Favorite Veggies & Water Kefir!

Saturday, Mar 3, 10AM – 12noon

You’ll learn how to culture your favorite vegetables into body-beneficial, probiotic foods: sauerkraut (including flavored krauts with garlic and herbs, or carrot and fennel, etc), a spicy kimchee, or beet kvaas! These ferments are a wonderfully inexpensive way to supplement those important probiotics! You’ll also learn how to make a super-easy, quickly fermenting drink called water kefir, which has 30 different strains of beneficial yeasts AND bacteria, and is slightly sweet & wonderfully effervescent!

Cultured, probiotoic foods help us better digest & assimilate nutrients, keep bad bacteria & yeasts in check, greatly enhance our immune function, produce vitamin B12, contribute to beautiful skin, and balance brain chemistry to improve our moods. Beet Kvaas is a mineral supplement drink and amazing vitality tonic from the Russian tradition. Not only is beet kvaas probiotic, it’s a liver / gallbladder cleanser, helps with disturbed cellular function, helps thin the bile and detox the body, keeps the bowels moving regularly, and builds healthy blood. You can add fresh ginger root kvaas for flavor and for digestive, circulation, and heart-healing properties, and/or fresh turmeric root for anti-inflammatory and anti-cancer properties! Wow! Why doesn’t everyone have this stuff in their fridge?

In this class everyone will get:

kimchee, sauerkraut & beet kvaas recipes

as well as a big bowl of delicious chipotle black bean & seasonal veggie stew to enjoy!




Delicious Cooking w/ SEA VEGGIES for Beauty & Longevity

Any Saturday after March 10th, upon request

We’ll discuss how to cook flavorfully with various types of sea vegetables (including those which bind and expel heavy metals and radioactive substances from the body!), how to maximize vitamin/mineral assimilation with whole foods combinations, and hormone balance guidelines with whole foods diet & lifestyle.

You’ll get 5 handout pages for reference:

  • the benefits of 7 different sea vegetables with recipes for each
  • CookWell calcium protocol
  • guidelines for hormone balance
  • fantastic recipes
  • list of tasty herb/spice combinations for seasoning

Then together we’ll prepare:

  • black beans and seasonal veggies with wakame & kombu sea vegetables




Do 4 CookWell classes & get the 5th class FREE!

OR, Organize a private group of 6 people & YOU get 50% OFF EACH SESSION!