MODULES 👨‍🏫 Teacher: Jens Hannibal

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  Lesson 1: Cooking with Principles In this introduction, Jens reveals how Cooking with Principles can completely transform your relationship with food—giving you the freedom and confidence to create thousands of vibrant, plant-rich meals without ever needing a recipe. You'll also uncover the Four Foundational Food Groups—the essential pillars of a nourishing, longevity-boosting diet that supports both health and flavour. This short kick-off lesson is designed to spark your enthusiasm, set the stage for what's ahead, and get you excited to step into the kitchen with confidence!

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  Lesson 2: Flavor Fundamentals In this lesson, you'll uncover the secrets of what makes food truly irresistible—why some meals leave you deeply satisfied while others fall flat. Jens reveals the Five C's of Delicious, unlocks the magic of umami, and shows you how to stock your store cupboard so that flavour, balance, and creativity are always at your fingertips.

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  Lesson 3: Longevity Nutrition In this short but powerful lesson, Jens unpacks key insights from the latest science on nutrition, gut health, and longevity. You'll discover what truly supports a vibrant, energised body—and why so much of what we've been told about protein, carbs, and fat misses the mark. Common nutrition myths are gently debunked, leaving you with a clear, confidence-building understanding of how to nourish yourself for long-term health and vitality.

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  Lesson 4: Whole Grains & Pulses Made Simple Pulses and whole grains are two of the most powerful pillars of a longevity-promoting diet. They provide stable, slow-release energy and are packed with fibre, protein, and essential micronutrients. Studies such as The Blue Zones, The Gut Project, and The Twin Study all reach the same conclusion — eating more of these food groups is one of the simplest ways to boost your long-term health. In this quick, practical session, Jens shares an easy system for getting more grains and pulses — and more variety — into your everyday meals with minimal effort and cost. You'll discover simple prep shortcuts, storage tips, and how to mix and match them for great texture and balance.

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  Lesson 5: Knife Skills Masterclass (BONUS) Learning how to handle a knife with confidence is easier than you might think — and it can completely change how you feel in the kitchen. In this lesson, Jens walks you through the essentials of good, safe and effective knife technique. He also shares what types of knives are worth having and how to keep them sharp and ready to use. This lesson is optional, but highly recommended. Solid knife skills don't just make cooking faster and more precise — they make it more enjoyable. Once you get comfortable with your knife, you'll move through ingredients with ease and feel a new sense of flow and freedom in your cooking.

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  Lesson 6: The Art of Sautéing Mastering the art of sautéing is fundamental to confident, plant-led cooking. It's quick, flexible, and endlessly delicious—your go-to method for turning any mix of vegetables into a vibrant, satisfying meal. In this lesson, Jens breaks down exactly how sautéing works and how you can use it to create anything from simple, flavour-packed sides to complete, nutritionally balanced dishes. You'll cook along with Jens as you create a colourful Mediterranean-inspired sauté featuring red onions, yellow pepper, aubergine, mushrooms, cavolo nero, and black beans—brought to life with sun-dried tomatoes, fresh basil, and a super-simple yoghurt sauce. Your downloadable shopping list and practice recipes will help you keep experimenting and refining your technique long after the lesson ends.

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  Lesson 7: Mastering Stews, Curries & Daals Nothing makes creating a protein- and nutrient-packed meal easier than having a solid, flavourful base. Stews, curries, and daals made with pulses provide both a rich sauce and a satisfying protein element—perfect foundations for hearty, wholesome cooking. In this lesson, Jens reveals the four essential elements that make these dishes truly delicious. Once you understand these, you'll have the confidence to experiment freely and craft your own unique creations. You'll cook along with Jens to make a fragrant coconut and peanut butter curry featuring red lentils, chickpeas, cauliflower, and green pepper. (Prefer a different flavour? Swap the peanut butter for any nut or seed butter you like!) To complement your curry, you'll also create a crunchy, fresh vegetable salad—the perfect balance of texture and brightness—and a barley side tossed with fresh coriander and omega seeds to round out the meal with wholesome, slow-releasing carbs. For those who enjoy a flexitarian approach, Jens demonstrates how meat can be used as an optional add-on, with dry-brined, spice-roasted chicken that layers beautifully with your curry. Ingredient list, practice recipes, and the dry-brined chicken recipe are all available to download, so you can keep building confidence and creativity in your kitchen.

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  Lesson 8: The Principle of Raw-Marinating and the "Laws of Slaws" Get ready to discover the Laws of Slaws — Jens's light-hearted but powerful guide to creating vibrant, flavour-packed raw vegetable dishes that bring energy and brightness to every meal. Slaws are one of the simplest — and most satisfying — ways to pack a wide variety of raw veggies into your diet. Eating raw vegetables is essential for great health, since cooking can reduce certain nutrients. Plus, let's be honest — fresh veggies are freakin' delicious. They bring vibrancy, crunch, and balance to every plate. But slaws go far beyond the mayo-heavy cabbage, carrot, and onion versions you find at the supermarket. You can make slaws from any type of cabbage — even cauliflower or broccoli — as well as firm vegetables like beetroot, carrot, celeriac, or parsnip. Once you understand the principle of raw-marinating, you'll realise how endlessly creative this approach can be.

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  Lesson 9: The Principle of Steaming & Braising – Loving Your Leafy Greens Leafy greens are an essential cornerstone of a health-boosting, longevity-promoting diet. They're packed with powerful nutrients, polyphenols, and fibre that help nurture a thriving, diverse gut microbiome. At this stage, you've already mastered sautéing and stir-frying — two excellent ways to prepare greens. In this lesson, Jens introduces his go-to principle for making any leafy green taste amazing, using a technique that combines gentle steaming with a touch of fat (also known as braising). This simple method transforms humble greens into deeply satisfying dishes with minimal effort. You'll learn how to turn your steaming liquid into a flavour-packed sauce, building layers of richness that complement any vegetable.

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  Lesson 10: The Principle of Roasting – Supercharging Flavor with Caramelisation Oven- and pan-roasting are two of the most powerful ways to transform vegetables and unlock incredible depth of flavour. Through browning reactions — chiefly caramelisation (the browning of natural sugars) and the Maillard reaction (a reaction between amino acids and reducing sugars) — simple ingredients develop rich, toasty, and complex notes that make plant-forward meals deeply satisfying. In this module, Jens shows you how to master these principles so your vegetables truly shine. Once you understand how caramelisation works — and how to give your ingredients the perfect balance of heat, oil, and time — you'll never look at vegetables the same way again.

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  Lesson 11: The Stir-Fry – A Gateway to Making Plants the Star of the Plate Stir-frying is one of the most versatile and rewarding cooking principles you can master — a fast, flexible technique that can turn any mix of vegetables, pulses, grains, and even meat (if you choose) into a vibrant, flavour-packed meal. Having spent a year living in China studying language, culture, and of course food, Jens is particularly excited to share this module with you. Stir-frying is at the heart of everyday Chinese cooking — and once you understand the principles behind it, you'll be able to create an endless variety of nourishing, colourful dishes in minutes.

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  Lesson 12: The Principle of Blanching – Perfecting the Bite Blanching may not be the most common cooking method in home kitchens, but it's a simple and powerful principle to understand. It's all about precision — cooking vegetables just long enough to bring out their colour, flavour, and sweetness while keeping that perfect al dente bite (as the Italians would say). This technique is especially great for summer vegetables like asparagus, green beans, courgettes, and sugar snaps — though you can use it year-round to add brightness and freshness to your meals. Blanching is also a fantastic way to prep vegetables for salads, grain bowls, or dishes where you want lightness and vibrancy.

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  Lesson 13: Course Wrap-Up, Habit Formation & The Meal Matrix In this final lesson, it's all about setting you up for long-term success — turning everything you've learned into real, sustainable change. Jens guides you through how to take your new skills from the kitchen counter into everyday life, so cooking with confidence becomes second nature. You'll explore the four foundations of habit formation, and discover why starting small is the secret to lasting progress. Jens also dives into the mindset behind lasting change — showing you why big goals matter less than your identity and beliefs when it comes to building habits that truly stick. Finally, you'll be introduced to The Meal Matrix — a simple but powerful tool Jens created and uses daily, both professionally and at home.

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