COOK REAL KETO FOOD PROGRAM follows the Low Carbohydrate Healthy Fat Keto Lifestyle Philosophy

Cook Real Keto Food. Taste Real Flavour. Feel Real Health.

Learn how to create nourishing, low-carbohydrate meals from scratch; meals full of flavour and free from processed ingredients.

Discover how to cook real, nourishing food that supports your health and well-being.
My Cook Real Keto Food program is designed to teach you how to prepare meals that are nutrient-dense, flavourful, and free from unnecessary processing. Eating this way strengthens your immune system and helps you feel your best.

Why Cook Real Keto Food?

Good eating is the foundation of healthy living. Too often, food is over-processed, sugar-laden, or stripped of its nutrients. In this program, we elevate food back to what it should be — wholesome, natural, and deeply satisfying.

This program is built on the Low-Carbohydrate, Healthy Fat Keto philosophy.

You will learn:

  • The key principles of LCHF, and which foods to enjoy most and which to avoid.
  • How to substitute low-carbohydrate ingredients for high-carbohydrate staples.
  • Practical tips for menu planning, smart shopping, and food storage.
  • Cooking techniques that bring out real flavour from real food.

How we cook:

In every class, we make everything ourselves — no shortcuts with packets, sauces, or processed condiments. Instead, we use:

  • Fresh above-ground vegetables, fish, and quality animal proteins.
  • Full-fat, pure dairy, never low-fat, sugar-laden products.
  • Healthy fats such as olive oil, butter, avocado oil, duck fat, coconut oil, macadamia oil, and homemade mayonnaise.
  • Nuts, seeds, and other nutrient-rich ingredients.

We avoid additives, preservatives, and highly processed industrial oils, such as canola, sunflower, safflower, palm, grapeseed, and peanut oil.

Is this for you? 

If you want to:
✅ Learn how to cook delicious, nutrient-rich meals
✅ Minimise carbohydrates without sacrificing flavour
✅ Embrace natural, whole-food substitutes
✅ Develop lifelong cooking skills for health and vitality

Book your class now; classes are small and numbers are limited.

All full-day classes start at 8.45am and finish at 3.30pm.

Note: Private classes are available on any date of your choice for groups of 4+ – Please contact Tonya for availability

Classes $295 p/p

By the way, there is now a Partners and Friends Class Luncheon available, without the cooking class. This is available for guests of people attending the Cooking on the Bay cooking classes, and who do not want to cook!

Guest arrival time is around 12.30pm; we are usually finished cooking by then. If we are still finishing off a dish or 2, your guest can relax with a glass of wine.

The cost for this lunch-only option, including wine is $145 per person. Email me to book .

Dr. Barton Jennings, Lung and Sleep Physician, Melbourne – ‘How to lose weight without having to eat less and exercise more’. 

For many years, we have been told incorrect information about healthy nutrition. This has resulted in many people gaining weight and developing diseases of lifestyle such as obesity, hypertension, diabetes and cancer. In this video, Barton explains what we should be eating for weight loss and to achieve optimal health.

My Cook Real Food Cooking classes teach you the methods and techniques of cooking, with tasting, easy, delicious and modern recipes, which all support the Low Carb and Healthy Fat Lifestyle Program. Eating the LCHF way will improve your health and you will boost your body’s natural immunity.

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BOOK CLASSES

To book your classes please select from the dates below

This YouTube is by my son Dr Barton Jennings, a Respiratory Physician, a specialist in lung disease and sleep medicine. In this YT he explains the best way to lose weight is to adopt a diet that is low carb healthy fat or sometimes referred to as keto. This talk was from our series of live events for our patients and community. Learn how to lose weight, improve your blood pressure, achieve better mental health and live longer. This video explains why low carb is healthy, what it means and how to implement a low carb healthy fat lifestyle to you can enjoy the benefits.

My Cook Real Food cooking classes promote and support all these principles of a Low Carb Healthy Fat diet…book a class with me soon and learn some fantastic LCHF recipes, plus some excellent hints and tips.

THE CHALLENGE

These classes have varied and interesting menus, including appetiser, entrée, main and dessert.  They include some stocks and sauces and condiments; easy, everyday cookery and dishes for entertaining as well.

In these classes, there is a strong focus on developing the flavours from the food we cook and the importance of tasting as you go – cook, taste, season, cook, taste, season, until you get it just right.  Go slowly so you do not over-season!

You learn and will understand the techniques and methods of cookery, plus cookery awareness which is the ‘education of the senses’. As a result, you will rely less on perfecting a collection of recipes.

The key element of Cookery Awareness is learning to use your taste and smell especially – without which food will not taste good; it is YOU who play the vital role.  Your hearing and sight play a significant role as you hear the sizzling, hear and see the gentle simmering and the blurp, blurp of your stock cooking rather than the raging boil.

And then there are the best flavouring ingredients, salt and butter, which play an important role in your cooking.  Just like fat, we are no longer afraid of salt! Both add to the flavour and enjoyment of our food.

In Cook Real Food, you learn how to make all your own sauces, dressings, condiments, naturally, without using any processed or refined products, no added chemicals, there are no commercial sauces, oils.  As Michael Pollan says, we need to be eating food our Grandparents would have eaten.

So, there you are – my challenge – come to learn how to Cook Real Food, the Low Carb Healthy Fat way, with me at Cooking on the Bay very soon!

For those of you who would like to learn more about the Low Carb Healthy Fat lifestyle, an excellent book is by Dr Peter Brukner, Australian leading Sports Physician and founder of SugarByHalf, entitled A fat lot of good; how the experts got food and diet so wrong and what you can do to take back control of your health.     Peter is a professor of Sports medicine at LaTrobe University, author of many books and research papers, plus has been the tea doctor for the Australian cricket team at Melbourne and Collingwood AFL clubs and the national Olympic athletics team.  His book is readily available online and in bookshops, plus it is available from me here at Cooking on the Bay for $25.00.  Contact me to purchase your copy.

COOK REAL FOOD CLASS TESTIMONIALS

‘What a day ! Good crew, passionate teacher, good location, great view and yummy food that we the people actually made happen! It was very enjoyable to sit down at the end of the class and eat the food with a great group.  Best day I’ve had in Melbourne and I have been here for 2 years.  Thank you Cooking on the Bay.’ Troy Barron, Cook Real Food – Low Carb Healthy Fat. July 27, 2025.

‘Absolutely fabulous day of cooking and conversation’.  Alison Medhurst, Nurse Director Monash Pediatrics Satyrday 7 December, 2024. Cook Real Food – Low Carb Healthy Fat.

‘Absolutely fabulous day of cooking and conversation’.  Alison Medhurst, Nurse Director Monash Pediatrics Satyrday 7 December, 2024. Cook Real Food – Low Carb Healthy Fat.

Tu Tihirahi ‘Tonya creates a warm and inviting environment and generously shares her knowledge and experience. I learnt so much and this is the second class I have booked. I’ll be back for some of the other classes! October 24, 2024. Cook Real Food – Low Carb Healthy Fat.

Labneh dessert with berries

‘A wonderful day of learning, cooking and sharing with Chef Tonya and her assistant Joan. Cooking on the Bay provided the knowledge to eat and cook well, using fine quality ingredients and flavours to eat healthier. This was followed by a wonderful banquet of the meals that we prepared together. I would highly recommend this course, if not for the cooking skills and knowledge, but also for the lovely dining experience together, while overlooking the Bay.’ Jennifer Warwick, April 2024

‘Thank you Tonya for a very enjoyable day. I loved our time and appreciated all the helpful tips and guidance. This coming weekend I plan on completing the rest of our menu.  Thanks to you all for making this one of those good memories! Take care – Ros’ Bester, Bendigo, Victoria. September 2022.

Tonya was very hospitable and inviting. A cozy 3 participants today cooking at her home by the bay. We had some cheese, walnuts and grapes to begin with. Then we made egg and chive mayonnaise with caviar, seed crackers and roasted beetroot, cinnamon and pomegranate dip. The main was a French chicken dish made with onions, leeks, mushrooms and apples. Served with garlic and parsley butter and vegetables on the side. For dessert we had chocolate bark with an orange salad. All enjoyed with a glass of vino and views of the Marina and sea. Happy times. Anna Xia, 9th July, 2022. Heidelberg, Victoria

‘Tonya,  Thanks for another fun day in your kitchen yesterday. I really enjoyed myself.’ Julianne Richards, Melbourne, 9th October 2022

Mediteranean Chicken with artichokes

Tonya was very hospitable and inviting. A cozy 3 participants today cooking at her home by the bay. We had some cheese, walnuts and grapes to begin with. Then we made egg and chive mayonnaise with caviar, seed crackers and roasted beetroot, cinnamon and pomegranate dip. The main was a French chicken dish made with onions, leeks, mushrooms and apples. Served with garlic and parsley butter and vegetables on the side. For dessert we had chocolate bark with an orange salad. All enjoyed with a glass of vino and views of the Marina and sea. Happy times. Anna Xia, 9th July, 2022. Heidelberg, Victoria

A cooking course with peaceful water views to gaze at as you dine on exquisitely presented healthy food. Clear verbal and printed instructions helped guide us through the preparation of each dish. An informative and sociable Saturday spent with some pleasant attendees and a vibrant chef’  . Jenny Chan, Cook Real Food, Saturday 30th April, 2022.

Justine Woolley

  recommends

Cooking on the Bay Cooking School
Had such an enjoyable day cooking with my sisters. Have cooked some of the low carb recipes we learnt for the family this week and they have loved them! Thanks Tonya for a fun day of cooking and eating!

“Thanks for all the photos and the great day on Saturday.  Both Brendan and I had a great time and loved the new recipes.”  Simone  Lewis, Kew. June 2019

‘Great day at Cooking on the Bay! Excellent all round – teacher, menu, venue and fellow chefs. We had a great time cooking, then eating the wonderful food. So good. Highly recommend. Tonya is an amazing and informative teacher. I had so much fun and ate plenty of delicious foods. Even foods that I normally don’t like tasted delicious. Learnt so many new cooking skills. Will definitely be back !! Julianne Richards, Cook Real Food, July 27, 2025.

‘Awesome Healthy low carb cooking experience- highly recommended. Tonya is a great chef and her inspired healthy cooking menu was even more delicious to eat. My friend and I enjoyed delicious cuisine. Worth every dollar – we started at 9am and finished at 4pm and the day included 3 courses drinks and a small cooking and dining group of 8′. Liz Abrahams, Melbourne, April, 2024

`”Great learning, delicious dinner, fun time, delightful host/chef, on the harbor – what’s not to like? Tonya is a real pro – she was welcoming, adjusted quickly to our skill and knowledge level, had a keen sense of when to just give a direction and when to demonstrate, maintained a relaxed learning climate and provided material to take home to make home meals easy. It was a thoroughly enjoyable evening, in a lovely home, and we have several new techniques to try and dishes to prepare. Plus, she steered us to a remarkable art show in Melbourne which made our visit all the better. We are off to our next Traveling Spoon in Morocco.”  –  Richard Harriman, California, USA. 27 March 2023  

‘Thank you Tonya for a very enjoyable day. I loved our time and appreciated all the helpful tips and guidance. This coming weekend I plan on completing the rest of our menu.  Thanks to you all for making this one of those good memories! Take care – Ros’ Bester, Bendigo, Victoria. September 2022.

Tonya was very hospitable and inviting. A cozy 3 participants today cooking at her home by the bay. We had some cheese, walnuts and grapes to begin with. Then we made egg and chive mayonnaise with caviar, seed crackers and roasted beetroot, cinnamon and pomegranate dip. The main was a French chicken dish made with onions, leeks, mushrooms and apples. Served with garlic and parsley butter and vegetables on the side. For dessert we had chocolate bark with an orange salad. All enjoyed with a glass of vino and views of the Marina and sea. Happy times. Anna Xia, 9th July, 2022. Heidelberg, Victoria

‘Tonya,  Thanks for another fun day in your kitchen yesterday. I really enjoyed myself.’ Julianne Richards, Melbourne, 9th October 2022

Mediteranean Chicken with artichokes

A cooking course with peaceful water views to gaze at as you dine on exquisitely presented healthy food. Clear verbal and printed instructions helped guide us through the preparation of each dish. An informative and sociable Saturday spent with some pleasant attendees and a vibrant chef’  . Jenny Chan, Cook Real Food, Saturday 30th April, 2022.

Natalie Martin

  recommends

Cooking on the Bay Cooking School from the Cooking on the Bay Facebook Review page
We had an amazing day with Tonya, learning about low carb high fat foods and cooking up a storm. Everything was delicious and recipes that would normally intimidate me were made easy to understand. I learnt so much and enjoyed great company as well. Thank you Tonya, we will be back! Natalie Martin, 14th March, 2021.

“I am looking forward to cooking with you again soon.  You are so knowledgeable and l love your teaching style.” Letizia Michael, Narre Warren South, July 2019.

‘Thank you again for a wonderful day, Tonya.  Loved the photos & tips on sharpening knives etc. Kind regards, Jenn from Elwood by the Bay 👩🏻‍🦰🙏’  Cook Real Food, Saturday 30th April, 2022.

“I am looking forward to cooking with you again soon.  You are so knowledgeable and l love your teaching style.” Letizia Michael, Narre Warren South, July 2019.

“Thank you so much for Saturday – I loved every minute of the course.  I loved meeting new people and sharing food that we had cooked together. I have had a dream to live in France when I turn 60 and feel that I was meant to be there on Saturday to help fuel my dream!

My two favourite dishes were the octopus – I would never have been brave enough to cook that on my own and the spaghetti squash – I have always been fascinated by it – both were delicious.

The best thing I learnt was to have a go and not be scared of cooking new things.  The experience was exceptional and I did not want to leave – maybe a part 1 and 2 so that the same people can meet again? I describe this cooking day as  fun, educational, delicious.” Lindsay Horlock, Melbourne.  June 2019.

‘Hi Tonya, Thank you for a lovely day of cooking. It was very interesting and great company. Kind regards, Sue Keenan’.  14th March, 2021.
Easy Low Carb Living Group.

”Good Morning Tonya, Thank you so much for an amazing class yesterday. I thoroughly enjoyed it and also have left you a review on Google 🙂 I will definitely be booking another class again soon! Arnyka Sumiga. July 27th, 2025, Cook Real Food LCHF

‘Great food and great experience!’  Saturday 7th December, 2024. Lewis and Sophie Duncan. Cook Real Food LCHF

Lisa Orwin – 

‘It was a perfect day. Meeting new people. Teacher was very informative and the food was delicious. Definitely recommend this course’. Sunday 7th April, 2024.

‘Was invited by a friend to join this low carb-healthy eating cooking class. Enjoyed it, nice small group, we sat down to eat what we cooked after that. Decorative, healthy tasty food!’

. Pek, Sunday 7th April, 2024.

Lisa Orwin – 

‘It was a perfect day. Meeting new people. Teacher was very informative and the food was delicious. Definitely recommend this course’. Sunday 7th April, 2024.

‘Tonya is a confident and very capable teacher who gave clear instructions and was most encouraging to all members of the class.
The ingredients were carefully prepared and the instructions were clearly stated.
She willingly helped us when we asked but generally gave us freedom to work independently in our pairs.
It was especially enjoyable to sit down and share the beautiful meal which we had prepared. We were able to congratulate each other on our hard work!’ 
Sue Fitzgerald , 26th March 2023. Sue came with her gorgeous daughter Krista; it was a lovely day.

‘Tonya, Just going through all the notes you sent, so helpful. Will be shopping this week and making a couple of things, starting with some butter and labneh!  Sunday, I started re-organising my kitchen to make the cooking process more effective.  I also went through all my cupboards sorting out all my appliances, pots, etc. I have also started making a list of some fresh herbs I’ll get for my garden and checking my kitchen implements, so definitely inspired! 😊 Also, I’m thinking the stocks/sauces/soups would be a good one for me, learning to get more flavour into my meals. I see it’s on in a couple of weeks….Deb’ McDonald, Williamstown, Victoria. September 2022.

In response to my newsletter, Winter, June 2021, I received some lovely thank yous….this was especially nice and so I thought it good to share with you. ‘ Thanks for the recipes Tonya – great ideas for those trying to follow a keto diet.  Elliot mentioned he really likes your recipes too as they are very informative, easy to follow and well written as they clearly show a logic and demonstrate you’ve tested them. It’s so hard for us to be imaginative enough to think of tasty options without carbs etc…’ Jaclyn W Camberwell, June 2021 and Elliot her chef partner.

Plus about the Spaghetti Squash. ‘Another delicious sounding recipe, I keep forgetting about that vegetable and I really like it so you have reminded me to order it from the green grocer’. Rachelle Simons June 2021. Recipe is here on the website.

Cooked and garnished

Natalie Martin

  recommends

Cooking on the Bay Cooking School from the Cooking on the Bay Facebook Review page
We had an amazing day with Tonya, learning about low carb high fat foods and cooking up a storm. Everything was delicious and recipes that would normally intimidate me were made easy to understand. I learnt so much and enjoyed great company as well. Thank you Tonya, we will be back! Natalie Martin, 14th March, 2021.

“I am looking forward to cooking with you again soon.  You are so knowledgeable and l love your teaching style.” Letizia Michael, Narre Warren South, July 2019.

Carolyn Crameri • Reviewed on 29 Jun 2021 for my Cook Real Food with Class Bento

‘What a fantastic day! Spent the morning cooking under the guidance of Tonya, a very lovely and knowledgeable lady. Finished the day dining on the beautiful food we had cooked with a glass of wine sharing stories together. Such a lovely way to spend the day meeting new people and learning new skills. Highly recommend.’ Caroline attended with her friend Heather. Saturday June 26th, 2021

‘thank you for another fantastic day of great hospitality, learning, sumptuous food and magic social interaction…it was great to be a part of it. Days like today only generate further passion to extend my repertoire of dishes. I think I just need to pick my 20 or so go-to dishes and really master them – the slow-cooked ocean trout will certainly be amongst them along with at least half of dozen of your other dishes from previous courses. I thoroughly enjoyed the day today – Cooking – Creating and Celebrating…. Dean Schultz, Melbourne Sunday 11th March 2018

Ocean trout served in a sorrel sauce, garnished with our egg mayonnaise and finger limes