Classes

I’d love to come to your kitchen to teach you about whole food nutrition and preparing the foundation of a healing, revitalizing and delicious wholefoods diet. We can talk on the phone beforehand, so I can tailor your session to your goals, dietary needs, and taste preferences. Then, I can email you the list of ingredients for your session. When I arrive, we’ll discuss several important topics on whole food nutrition and review the informational handout pages and recipes. Then, we’ll chop and cook together, and lastly, we’ll feast together!

I can instruct you or your small group (CookWell Parties are an option too!…see bottom of page), and you’re free to schedule whichever session you’d like. I recommend “Starting With The Basics”, even if you’ve been cooking with whole foods for years (the description of this foundational session will show you why). Or, you can mix and match topics and dishes to create your own, perfectly personalized CookWell session! Each of the sessions is adaptable to any taste preferences and dietary restrictions such as gluten-free, dairy-free, vegan, and low-glycemic diets. I guarantee you’ll love the food AND feel increased vitality after three weeks of consistently eating the whole food diet that’s right for you, or I’ll refund your money.


I’d love to talk to you via phone or email to answer any questions you may have…

(805) 547-9073

email: courtney@cookwell.org

BokChoy Eggs

Getting Started With The Basics

We’ll discuss the healing & balancing philosophy of macrobiotics for seasonal eating and cooking, how to cook beans perfectly for easier digestion, the three ways to neutralize phytic acid in whole grains for better nutrient assimilation, various kinds of dark leafy greens and which are best eaten raw vs. cooked, the nightshade vegetables, food-based vitamin/mineral supplements, the CookWell list of wholefoods preparation staples, blood type basics, the best fats & oils for various cooking temperatures, knife skills, and the importance of drinking enough re-mineralized water daily.

Together we’ll prepare and eat 4 dishes

  1. beautiful pot of black beans or adzuki beans with cumin, coriander & ginger
  2. sprouted, whole grain millet & amaranth
  3. ghee to use as a high temp cooking oil
  4. seasonal veggie stir-steam with dark leafy greens

You’ll get 5 handouts for reference

  1. list of whole foods preparation staples & CookWell terms
  2. recommended reading list
  3. blood type basics
  4. seasonal foods & cooking for balance
  5. fantastic recipes from this session including positively perfect brown rice

 

Cooking & Baking with Gluten-Free Grains

This class will give you everything you’ll need to know to start baking with the nutrient-dense, low-glycemic, gluten-free whole grains such as millet and amaranth, AND how to sprout & simmer these grains as well as brown rice to use as a base for any meal or dessert. We’ll discuss how to traditionally culture millet & amaranth to make astounding breads and baked desserts which can be made sugar-free as well! We’ll talk about strategies for gradually getting lower glycemic in your diet as preventative medicine for the top ten most common diseases of modern people. This class includes sugar & gluten recipes for positively perfect brown rice
, sprouted & simmered millet and amaranth, 
sweet cultured coriander corn bread, 
amaranth flour almond-nutmeg-coconut cookies, 
holiday ginger-spice cake, 
apple pie rice
, carob-coconut cloud

Together we’ll enjoy these sugar & gluten free desserts:  amaranth cookies, 
carob-coconut cloud
, apple pie rice (tastes like apple pie with a raspberry drizzle!)

 

 

Whole Foods Cooking for the Optimal Woman

calcium uptake, hormone balance & getting off sugar

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 handouts for reference
the CookWell calcium protocol
guidelines for hormone balance
colon cleansing guidelines
fantastic recipes from this session and more!

 

 

Proficiency with HERBS & SPICES   

You’ll 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 Make Cultured Vegetables!

You’ll learn from my hands-on demo how to make 2 very body-beneficial foods: live, cultured sauerkraut or kimchee (you choose) AND live, cultured beet kvaas. 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 scientists continue to discover the benefits! 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.

 

 

Candida Cleanse Support

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.

 

 

Delicious Cooking w/ Sea Vegetables For Beauty & Longevity

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 4 handouts for reference

  1. the benefits of 7 different sea vegetables with recipes for each
  2. CookWell calcium protocol
  3. guidelines for hormone balance
  4. fantastic recipes
  5. list of tasty herb/spice combinations for seasoning

Then together we’ll prepare
black beans and seasonal veggies with wakame & kombu sea vegetables

 

 

Cooking with Grass Fed Meats and Tons of Seasonal Vegetables

You’ll learn cooking techniques for seasonal vegetables and grass fed meats, and how 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 seasonal foods & cooking, and the list of whole foods staples for your kitchen including the best cooking oils for various temperatures. You’ll get several informational handouts for your reference, as well as a list of fantastic recipes. And together, we’ll enjoy a big, seasonal veggie stir steam with grass fed beef or buffalo.

 

 

Whole Food Cooking 101 For Busy Moms!


You’ll learn how to prepare the foundation of a healing whole foods diet, from which you can change and add to according to your entire family’s needs and tastes! You’ll learn to streamline your routine so that preparing your own whole foods snacks & meals is easier and less expensive than you imagined possible.

We’ll discuss:

  • how to satisfy picky eaters and prepare whole foods family meals most easily
  • wisdom & strategies for most successfully helping your kids learn to love green vegetables & other healthy foods
  • the basics of seasonal eating & seasonal cooking for balance in mind, body, and spirit
  • the CookWell list of whole foods preparation staples for your kitchen including the best cooking oils for various temperatures
  • the importance of drinking enough re-mineralized water daily

You’ll receive these 6 handouts for your reference

  1. snack ideas for kids
  2. list of whole foods preparation staples
  3. recommended reading list
  4. tasty herb/spice combinations list
  5. seasonal foods & cooking for balance
  6. fantastic recipes from this session and other recipes!

We’ll cook, and then of course, we’ll get to feast together!

We’ll make: 
ghee to use as a delicious, high-temp oil in your cooking, 
positively perfect brown rice, 
a dark leafy greens & seasonal veggies stir-steam (meat optional), 
a beautiful pot of black, adzuki, or pinto beans

 

 

Cooking Soul Food with Whole Food

We’ll discuss how to make traditional southern dishes using gluten-free, dairy free, and all unrefined ingredients. You’ll learn how to use lots of seasonal vegetables and delicious herbs & ground spices. We’ll talk about using a crock pot to streamline your cooking time, the best cooking oils for various temperatures, saturated fat vs. trans fat, unrefined salts & sweeteners, how to re-mineralize your drinking water, and how to combine and cook with herbs and ground spices for best flavor and aroma.

We’ll cook and eat together
millet-breaded rosemary catfish 
red beans & rice
collard greens with onion, carrot, fennel and chicken broth
You’ll get 3 handouts for reference

  1. recommended reading
  2. fantastic Soul Food recipes
  3. list of tasty herb/spice combinations for seasoning
  4. CookWell list of whole food preparation kitchen staples

You’ll get all these recipes!
millet-breaded rosemary catfish, 
red beans & rice, 
chicken broth, collard greens with onion, carrot, fennel and chicken broth
, 
gluten-free roux (cajun gravy)

 

 

Whole Food Cooking For The Holidays!

We’ll discuss the fundamentals of whole foods diet & lifestyle to help you maintain personal balance through the holidays. Also, we’ll review food combining principals for better holiday meal digestion. You’ll return home inspired, and with several fantastic whole foods recipes for the winter holiday season and beyond!

We’ll prepare and eat together
yam & portabella mushroom with ginger, coriander & nutmeg (better than candied yams!)
ginger-orange-cranberry relish (with stevia or maple syrup instead of sugar)
delicious dark leafy greens to alkalize and balance heavy holiday meals

You’ll get 3 handouts for reference

  1. whole foods recipes for the holidays
  2. whole foods staples for your kitchen
  3. recommended reading list

 

 

Individualizing Your Diet

We’ll discuss the Ayurvedic body types and beneficial foods for each, symptoms of gluten & lactose intolerance, how to maintain proper body alkalinity through diet, protein/fat/carb ratios for different metabolic body types, the pros and cons of soy, the importance of incorporating cultured foods such as beet kvaas into your diet, and how to practice mindfulness as it relates to preparing healing food.

Together we’ll prepare 3 dishes

  1. East Indian vegetarian mung bean stew
  2. goat yogurt cole slaw
  3. beet kvaas (Russian probiotic, mineral supplement, and liver tonic drink)

You’ll get 5 handouts for reference

  1. Ayurvedic body types and beneficial foods for each
  2. general principals re: Ayurvedic diet
  3. list of tasty herb/spice combinations for seasoning
  4. symptoms of gluten & lactose intolerance & casein allergy
  5. fantastic recipes from this session and more!

 

 

Food Combining For Best Digestion & Assimilation

We’ll discuss the importance of proper food combining for best digestion and nutrient assimilation, cultivating the enjoyment of cooking, how to gradually eliminate refined flour, salt & sugar 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 & know what you really need.

Together we’ll prepare and eat 3 dishes

  1. sauted salmon or tempe with curried shallots, arame sea vegetable, lemon and dill
  2. yam and portabella mushroom with coriander, nutmeg and ginger
  3. cole slaw with cayenne, lime and dill or cilantro

You’ll get 4 handouts for reference

  1. food combining fundamentals
  2. chart of cooking times and water ratios for simmering each whole grain & legume (beans)
  3. ingredients to watch out for in packaged foods
  4. fantastic recipes from this session and more!

 

 

Ayurvedic Cooking

We’ll discuss the basics of Ayurveda and it’s body/mind typing system for maintaining personal balance, Ayurvedic cooking techniques and specific whole foods/spices which best balance the body throughout various seasons, gentle cleansing with kitchadi, practicing mindfulness as it relates to preparing healing food, maintaining proper body alkalinity through diet, better digestibility of beans, and the CookWell list of wholefoods preparation staples including unrefined sweeteners and the best cooking oils for various temperatures.

Together we’ll prepare and eat
East Indian mung bean & brown rice stew with seasonal veggies, garlic & yellow curry
Ghee to use as a delicious, high temperature oil in your cooking


Sweet Fennel Salad

You’ll get these 4 handout pages for reference

  1. Ayurvedic body types and beneficial foods for each
  2. general principals re: Ayurvedic diet
  3. list of whole foods preparation staples
  4. seasonal whole foods cooking techniques

 

 

COOKWELL PARTIES !
!!

It’s so much fun to gather friends for some wine and light learning on whole food nutrition & cooking! You can tailor your CookWell Party for whatever amount of information you’d like (maybe just 20-30 minutes of discussion, and 20-30 minutes of cooking demonstration), and whichever delicious dishes get your group excited!…see several possibilities below…

In less than an hour you can easily learn the basics of a whole food diet from which you can change and add to according to your needs and tastes, as well as many tips on how to streamline your shopping & cooking routine so that making your own whole food snacks & meals is easier and less expensive than you may have imagined possible!

 

We can discuss some basic CookWell info such as these handout pages:

  1. the basics of seasonal eating & seasonal cooking for balance in mind, body, and spirit
  2. the CookWell list of whole food preparation kitchen staples
  3. tasty herb/spice combinations list
  4. fantastic recipes!

Below are some possible dishes (my favorites!), which we can cook and enjoy together, but ANY dishes are possible!

  • Butternut Tri-Tip Chili
  • Walnut-Leek Sourdough Stuffing
  • Spectacular Spanish Rice
  • Curried Lamb Meatballs w/fennel, rosemary & Amazing Marinara Sauce
  • Black Bean Stew w/yam, green bean, kale, cumin, coriander, & ginger
  • Ginger-Basil Coconut Curry over brown rice
  • Yam-Portabella Bake w/nutmeg, coriander, & ginger
  • Stir Fried Brown Rice w/seasonal veggies
  • Harvest Quinoa Pilaf w/leeks, toasted walnuts & dried cherries
  • Yellow Curry Egg Casserole (cheese optional) w/broccoli, fennel, & caramelized onion
  • Baked Salmon w/yellow curried shallots & dill
  • East Indian Kitchadi w/garlic, cumin, turmeric, parsley & lemon juice
  • Arugula Tabouli Salad (aka: “Tabougula”)
  • Goat Yogurt Coleslaw w/cilantro or dill OR Sweet Sunset Cole Slaw     
  •           Gluten/Sugar Free Desserts:
  • Pumpkin Gingerbread
  • Chocolate-Chia-Coconut Cloud
  • Apple Pie Delight w/raspberry compote
  • Amazing Almond Cookies w/dark chocolate chips
  • Ginger-Nutmeg Pear Cobbler