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Real ingredients
Food closer to the form it grew in — not stripped down and rebuilt in a factory.
Risteard Ó Corragáin · Whole Foods Kitchen
Twenty years ago, I changed what was on my plate.
I was 15 stone and running on convenience food. What shifted things wasn't a diet — it was learning to cook real, whole ingredients well. Two decades on, I teach the same approach that changed everything for me.
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Risteard Ó CorragáinChef and guide behind the whole-food courses at courses.risteard.com
Where this started
I wasn't looking for a diet. I was looking for a better way to eat.
Twenty years ago I weighed 210 pounds — 15 stone. I was cooking professionally, but most of what I ate myself came out of a packet. I had energy in bursts and nothing in between.
What changed wasn't willpower, and it wasn't a plan with rules. It was a slow shift toward whole foods: ingredients that still looked like the thing they came from. Vegetables, pulses, grains, good fats, herbs. Food I actually had to cook.
The cooking is the part most people are never taught. That's what these courses are for.
I stopped counting things and started cooking things. That was the whole shift.
210 lb15 stone, 20 years ago
32 YearsChef & Entrepreneurial Experience
20 yrsCooking whole foods
Then and now
The same person, a different plate.
Nothing dramatic happened overnight. The change came from cooking differently, week after week, until it stopped feeling like effort.
Before
15 stone, twenty years agoCooking for everyone else, eating out of packets myself.
After
Today, in the kitchenSame love of food. Better ingredients, and the skills to use them.
One person's experience. Everyone's body, history and circumstances are different.
The idea, simply put
Whole foods aren't a rulebook. They're just real ingredients.
No restriction, no counting, no products to buy. Just food closer to the form it grew in — and the confidence to cook it so it actually tastes good.
02
Cooked, not bought
The skill is in the cooking. Learn a handful of techniques and everything else opens up.
03
Built to enjoy
If it isn't good to eat, it won't last. Flavour is the point, not the compromise.
From the kitchen table
What changes when the cooking clicks.
A few words from people who started with a single free course.
I feel the difference now when I don't eat whole foods
NorineNutritional Salads & Guest
My inflammation and allergies had significantly reduced after eating mostly whole foods.
KaylaWhole Foods Guest
Uncomplicated recipes to construct nourishing dishes when pressed for time and busy
ChristopherGuest
Start here — free
The Nutritional Salads Course
Salads that actually fill you up
The easiest place to start with whole foods, and the one most people get wrong. Learn to build a salad that works as a real meal — texture, protein, dressing and all.
- Build a salad that satisfies instead of leaving you hungry
- Dressings you'll make from scratch in two minutes
- How to combine textures, fats and protein properly
- Ingredients you can find in any ordinary shop
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Recipes, techniques and the occasional story from twenty years of cooking this way.
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