Cooking classes offer lessons in meals that benefit the body

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** FOR USE WITH AP WEEKLY FEATURES ** Santa Fe-style quinoa salad, shown in this March 19, 2007 photo, makes use of quinoa, a mild-flavored, gluten-free starch from South America where it has been cultivated for centuries. (AP Photo/Larry Crowe)

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Classes abound to get folks not only to eat their veggies, but to prepare those veggies themselves. Want fast and easy? Gourmet? Need to figure out how to make it work everyday? It’s all here.

5 INGREDIENTS

Five ingredients, easy preparation, healthful, wallet-friendly and ono — that’s a tall order. But chef Paul Onishi is up for the job, and he’ll show participants how to satisfy all those criteria in their kitchens, at the next "Eat Well for Life" cooking class at Castle Medical Center on June 27.

Onishi insists that healthful cooking doesn’t have to be expensive or boring. He’ll prepare and serve a few dishes to class members, and they can take home the recipes.

The class runs 6:30 to 8 p.m. Cost is $15, $20 couples and $10 seniors and students. Classes are held at Castle’s Wellness Center auditorium. Limited enrollment; reserve a space and pay the fee at least two days in advance. Call 263-5400 or visit castlemed.org.

CONSCIOUS EATING

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Chef Leslie Ashburn offers a summer cooking course that teaches the building blocks for a plant-based diet, then shows you how to creatively use the same ingredients in easy gourmet cuisine.

"Conscious Intuitive Eating," an eight-class series, uses local, organic ingredients to produce quick meals.

Classes run 4 to 6:30 p.m. Sundays at BabyAwearness at Manoa Marketplace, starting Sunday and running through Aug. 19, except July 22, which is a coaching session offering specialized advice. Classes are $35 each; coaching class is $30; $150 for a four-class series plus coaching; and $250 for all classes. Register at goo.gl/I8kZN.

Power Plate Basics

» Sunday: Quinoa Nation and other Great Grains

» July 1: Romancing the Bean

» July 8: Keeping Slim with Veggie Power

» July 15: Fruity

» July 22: Coaching class

Cool is the Rule

» July 29: Refreshing Summer Dishes

» Aug. 5: Dip In! Soirees and Picnics

» Aug. 12: Got Spice?

» Aug. 19: Fresh From the Farmer’s CSA Box

PLAN FOR THE WEEK

If part of the challenge of eating well is time and money, take a step to get past that. Learn to keep a refrigerator stocked with fresh, healthy food at a workshop at the Kroc Center in Kapolei on June 28.

Down to Earth market will demonstrate how to prepare a variety of whole grains, vegetables, fruits, dressings and sauces, plus vegetarian main dishes, to ensure a week’s worth of healthful eating. Using their method of cooking ahead removes the stress from changing your diet.

The hourlong class will be held at 11 a.m. and repeats at 6:30 p.m. Cost is $14; free to members. The center is at 91-3257 Kualakai Parkway. Call 682-5505.