PREP Kitchen Essentials

12207 Seal Beach Blvd, Seal Beach CA  90740


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If you  are what you eat...

today I'm an avocado!

Instructor and PREP Owner Lisa Dohner

Lisa has been following this approach to eating for ten+ years. For her, the results have included:
-  Weight Loss
-  Weight Maintenance
-  Zero long-term or onset health problems
-  Zero colds or flus
-  Increased Energy
-  Improved Well Being
-  Improved Appearance

While not a nutritionist or a medical professional or a trained chef, no-one can argue with the basic common sense fundamentals of Lisa's approach to food which are:

- Eating "Whole Foods" - Foods with only one ingredient, or foods whose ingredients consist only of "Whole Foods".

- Preparing the majority (90%+) of your own meals, from scratch, using only whole food ingredients.  Eating healthy requires that you control what goes into your body, you can't leave it up to others.

- Eliminating the three "P"s from your diet -- Processed, Packaged and Preserved Foods.  Sugar is a processed food.

- Basing your meals on vegetables and fruits - this does not mean having to be vegetarian, vegan or not eating meat (although these are options!). Rather it means having vegetables as the largest portion of your meals and supplementing your vegetables with other food groups for a balanced but vegetable-heavy approach.


The Tenets

Common sense tells us that there are foods we should eat and foods we should avoid.  Oftentimes, busy lifestyles, lack of time, lack of energy and inexperience in the kitchen often override this common sense and we end up eating whatever is the quickest or easiest.

Other times, we are ready, willing and able to prepare or acquire a healthy meal but we aren't sure how to go about it or we make the wrong choices.  There are so many foods out there labelled "healthy", "natural", "low calorie", "fights heart-disease" that we think we are eating healthy when in fact we are not. 

Eating the correct diet can ward off and even reverse many long-term onset health problems adults face including high blood pressure, high cholesterol, Type 2 diabetes, high triglycerides, depression, etc. And eating the correct diet eliminates all of these maladies at once, it does not just address one.  When it comes to healthy eating -- let common sense, your mother, your  grandmother and your brain dictate.  Eat your vegetables!

Participants should be ready and willing to:

- change your eating habits to follow the basic principles referenced throughout this page and

- devote the time needed to prepare most of your own meals.  This includes breakfast, lunch and dinner -- EVERYDAY or nearly everyday.  For best results, you need to control what goes into your body.

The Series

This 3 week Hands-On series is designed for people who want to learn a life-long approach to weight loss, weight maintenance and healthy eating. It is not a diet or a fast or a juicing or supplement regimen, it is not a short-term or a temporary eating plan.   It is a life-time approach to cooking, eating and looking at the food you eat as the single most important factor in determining physical and mental health and well being.

In each class we discuss the sources of "good" foods, what to eat in abundance, what to eat in moderation and what to cut out of your diet.  We learn the importance of "Whole Foods" and how to balance vegetables, proteins, fats and carbohydrates.  We learn sources  of high-fiber foods and high anti-oxidant foods.  We cover a multitude of recipes that you can make for breakfast, lunch and dinner as well as snack options. In addition to specific recipes, we teach you the basics of food nutrition and food  categories so that you learn how to create your own healthy meals and recipes.

Week 1 of Series
Discussion: Daily Food Pyramid, "Whole Foods", Sourcing, Shopping, Ingredients, Trends.  Week 1 focus is on breakfast and having readily available healthy foods for everyday quick, easy and satisfying breakfasts as well as a few breakfast recipes.

Breakfast Staples:  Eggs, tomatoes, spinach, fruit, avocados, yogurt, cheese, nuts and seeds

Breakfast Recipes:  Scrambled Eggs with Pine Nuts, Sauteed Spinach and Mushrooms, Baked Eggs En Cocotte

Week 2 of Series
Discussion: Food Categories, Staples, White Food, Flour, Nutrients, Processed Foods, Preservatives.   Week 2 focus is on lunch and  having readily available healthy foods for everyday quick, easy and satisfying lunches as well as a few lunch recipes.

Lunch Staples:  Chicken, grains, greens, fruits, vegetables, nuts, seeds.

Lunch Recipes:  Curried Chicken Salad with Celery, Walnuts Apples and Golden Raisins, Vietnamese Chicken Salad, Spring Rolls with  Peanut Sauce, Israeli CousCous Salad with Tomatoes and Arugula Pesto, Orange Fennel and Avocado Salad

Week 3 of Series
Discussion: Buying Local, Farmers' Markets, Seasonal Foods,  Probiotics, Additional Recipes.  Week 3 focus is on dinner and having readily available healthy foods for everyday quick, easy and satisfying dinners as well as dinner recipes.

Dinner Staples:  Fish, Chicken, Root Vegetables, Dark Greens, Vegetables

Dinner Recipes:  Chicken Piccata with Roasted Root Vegetables, Cedar Plank Miso Salmon, Chickpea Stew with Spinach and Tomatoes, Whole Roasted Cauliflower, Salt Roasted Turnips with Goat Cheese and Greens, Farro and Sauteed Mushrooms

Each week we will discuss in depth sourcing, shopping and recipes and students will prepare the class recipes hands-on. We provide hand-outs of additional recipes each week.  

We'll also cover the benefits of eating locally, seasonally, organically and shopping at Farmer's Markets.

Next 3-Week Series begins Monday February 26 at 6:30p.   ENROLL

PREP's Eat Smart:  Healthy Cooking  and Eating 3-Part Series

with PREP Owner Lisa Dohner

Mondays February 26, March 5, 12

6:30-9p   Just $259