Kid’s Classes

I love working with kids!
I come to your home or school to teach your kids the fundamentals of whole foods nutrition and how to prepare the foundation of a delicious whole foods diet. I’ve designed two outlines below for two different age groups. I encourage parents/care providers to participate in the class so the learning integrates into the whole family. Each session takes about 2 hours. I’d love to talk to you on the phone to assess your needs, arrange your session with the foods/dishes that are best for your group, talk about our fee, and give you a better idea of who I am.

(805) 547-9073

email: courtney@cookwell.org

Cookie Pile

 

Kid’s Classes Outline (ages 7 -11)

SESSION #1: Let’s Get Started!

We’ll discuss the difference between processed foods and fresh, whole foods.We’ll look at the difference in the health of modern people who eat processed/packaged foods and indigenous people who eat whole foods.

We’ll review the CookWell list of whole food ingredients for the kitchen, refined sugar and it’s various names (we’ll look at labels) and its effects on the mind & body, and why to steer clear of packaged/processed foods even though they may be labeled “organic/zero grams trans fats”. We’ll also talk about seasonal eating and cooking for balance in mind, body, and spirit.

Together we’ll prepare 2 dishes

positively perfect brown rice

veggie stir-steam with black beans, carrots, broccoli, and zucchini (kale optional)

Everyone will get these handout pages for reference

list of whole foods ingredients for the kitchen

seasonal eating & cooking for balance

fantastic CookWell recipes #1

 

SESSION #2: Dark Leafy Greens – The Wonder Veggies!

We’ll discuss seasonal eating and cooking, the mineral-rich wonder-veggies (the dark leafy greens), the importance of probiotics and probiotic foods, the importance of flax or fish oil, and how to listen to our bodies to know what types of foods we really need.

Together we’ll prepare these dishes

sesame chicken or tempe with greens sprouted, whole grain millet

yogurt cole slaw

Everyone will get these handout pages

self-healing cookbook’s best

list of tasty herb/spice combinations for seasoningfantastic CookWell recipes #2

 

SESSION #3: Sea Veggies – The Ocean’s Hidden Treasure

We’ll discuss sea veggies & their health benefits & how to incorporate them flavorfully, why maintaining body alkalinity through diet is so important, nut/grain milks & goat’s milk & raw milk products, and why & when it’s best to incorporate raw foods into the diet.

Together we’ll prepare these dishes

black bean stew with sea veggies

sprouted, whole grain barley or red quinoa

chewy cherry oatmeal muffins

Everyone will get these handout pages

chart of cooking times and water ratios for simmering each whole grain & each kind of bean

fantastic CookWell recipes #3

 

 

Kid’s Classes Outline (ages 12 -18)

SESSION #1: Macrobiotic Basics and The Sugar Trap


We’ll discuss the standard American diet and it’s long-term health consequences vs. a whole foods diet, seasonal eating and cooking, the CookWell list of whole foods preparation staples for the kitchen, refined sugar and it’s various names & its effects on the mind and body, how to drink enough re-mineralized water daily, and why to steer clear of packaged/processed foods even though they may be labeled “organic / zero grams trans fats”, etc.

Together, we’ll prepare 4 items; possibly…
beautiful pot of black OR adzuki beans with cumin, coriander & ginger, 
sprouted, whole grain brown rice OR millet & amaranth to incorporate with the beans, 
ghee to use as a stable cooking oil
, dark leafy greens & seasonal veggie stir-steam (meat optional)


give 3 handouts for reference
: list of whole foods preparation staples
, 
recommended reading list, 
fantastic recipes #1

 

 

SESSION #2: Ayurvedic Cooking & The Wonders Of Kvaas


We’ll discuss practicing mindfulness as it relates to preparing healthy food and how to listen to our bodies to know what types of foods we really need, Ayurveda and guidelines for different body types, maintaining proper body alkalinity through your diet, the pros and cons of soy, the importance of incorporating cultured foods such as beet kvaas into your diet, and knife skills for safety and achieving various textures and flavors.


Together, we’ll prepare 3 items; possibly…
yellow curry casserole (meat optional) OR kichadi (East Indian vegetarian mung bean stew)
, red quinoa arugula tabouli, 
beet kvaas (Russian probiotic, mineral supplement, and liver tonic)


give 4 handouts for reference
: Ayurvedic body types and beneficial foods for each, 
general principals re: Ayurvedic diet
, list of tasty herb/spice combinations for seasoning
, and fantastic recipes #2
               


 

 

SESSION #3: Food Combining? What’s That?


We’ll discuss the importance of proper food combining for best digestion and assimilation, how to gradually eliminate refined flour & salt from your diet, flax seed vs. fish oil as supplements, nut/grain milks vs. goat’s milk / raw milk products, and deeply listening to your body/mind to recognize imbalance.


Together, we’ll prepare 3 items; possibly…
baked chicken or tempe with curried shallots, arame sea vegetable, lemon and dill
, yam and portabella bake with coriander, nutmeg and ginger, 
cilantro cole slaw with lime and dill


give 4 handouts for reference: 
food combining fundamentals, 
fantastic recipes #3, 
chart of cooking times and water ratios for simmering each whole grain AND a cooking chart for all the different beans



 

 

SESSION #4: The Wonderful World Of Sea Veggies and Sauerkraut


We’ll discuss how to maximize vitamin/mineral assimilation with whole foods, incorporating more raw and living foods into your diet and when is best to do so, leveling your blood sugar to prevent insulin resistance/diabetes/lowered immunity/inflammation, and how to best store oils, nuts, seeds and grains, and the book: The Self-Healing Cookbook.


Together, we’ll prepare 3 items; possibly…
butternut OR chili stew with wakame & hijiki sea vegetables, 
sauerkraut OR kimchee


give 3 handouts for reference
: benefits of 7 different sea vegetables and recipes for each
, step by step for home-made, live, probiotic sauerkraut
, and fantastic recipes #4



 

 

SESSION #5: Calcium Uptake, Hormone Balance, and Healthy Desserts


We’ll discuss iron rich and calcium rich whole foods meals, the benefits of periodic cleansing diets for various organs and body systems, emotions as they relate to eating & how to gently work toward the diet & lifestyle that’s best for you, whole foods desserts, and the book: Healing With Whole Foods and how to use it to reference specific foods, imbalances, etc.


Together we’ll prepare 3 items; possibly…
chewy cherry oatmeal muffins OR amaranth flour cookies with stevia and blueberries or coconut, 
homemade lemon-tahini dressing/sauce, and 
toasted sesame-wakame as a calcium supplement


give 3 handouts for reference: 
CookWell calcium protocol
, guidelines for teen hormone balance, and 
fantastic recipes #5