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The Basics – Cook with the Seasons

HLK Basic Classes

The key to living well begins with THE BASICS: Learn simple techniques for cooking with grains, leafy greens, beans, root vegetables, and fats. Start here on your road to healthy living. Offered throughout the year, the recipes found in the Cook with the Seasons class will vary with the seasons. We use produce from our organic garden and local farmer’s markets. What could be more wholesome?



An important class that is part of any basic program and the key to eating well and weight control.  Knowing how to balance your plate so that you are getting the important nutrients needed to digest and  maintain a healthy diet are key to weight management. This class will introduce you to the tools to manage your plate on a daily and weekly basis. You’ll sample foods from each nutrient category and learn how to mix and match by turning grains, beans, vegetables, proteins into satisfying meals. Once you know this information you can take it to the next level of the “BASICS” and learn how to cook each category  for perfect digestion.


Whole grains are a great source of nutritional support. They are one of the best sources of dietary fiber, an excellent source of the B-vitamin complex necessary for healthy nerves, and they help balance your body and your life. When whole grains are complemented with a good variety of other unrefined plant foods, all the elements of good nutrition necessary for human development are available.
Focus: Grains for mental focus, chewing for proper digestion, balancing constitutional types,  foods that affects stress levels, great recipe ideas for economical, tasty grain meals.


Beans are an excellent way to add high-quality, plant-based protein to your diet. High in iron, B-vitamins and fiber, and versatile enough that you never tire of the many ways to use them.
Focus: Protein in your diet, Magnesium deficiencies and the calcium connection, balance in your life,  anti-inflammatory properties,  great recipes for soups, stews, salads, dips and burgers.


Leafy greens are associated with spring: a time of renewal and refreshing, vital energy. Green foods are the food most missing in our modern diets. They help to strengthen blood and respiratory systems, fight cancer, improve the liver, strengthen the immune system, and clear congestion.
Focus: Easy ways to add greens to your diet, condiments to add life and variety to dishes, seasonal recipes,  intuitive cooking, the energy/exercise connection, digestion, liver, and cleansing the body.


How do you control sugar cravings with root vegetables? How do you control weight by adding food to your diet? These sweet, grounding foods are amazing.
Focus: Reducing cravings, mood food, natural sweeteners, grilling and roasting ideas.


Good fats and bad fats, trans-fats and hydrogenated fats, saturated fats and unsaturated fats. When did eating fat get so confusing? Eating unrefined oil can damage your health, but how do you know the difference?  Focus: Breaking down the fat puzzle, making delicious treats without all that sugar, alternative sweeteners that don’t spike your blood sugar.



What happens when you find yourself in a “dinner dilemma”? It’s 4:00 and no ideas for dinner? How do you manage eating on the go and snacking so that you control blood sugar balances? If you are constantly on the go, then these classes are for you. We make it easy to eat healthy no matter what your schedule. If you already know the Basics, then follow up with this series.

Here we teach you how to:

  • Create easy meal plans
  • Cook 5-ingredient recipes
  • Choose healthy snacks to go (for children and adults)
  • Create easy lunch box solutions