Healthy Food Prepping

Join Nutritionist Rita Varelas as she demonstrates how you can easily prepare 7 meals, 7 breakfasts, 7 lunches, and your snacks in 1 hour.

All the meals are gluten and refined sugar-free and are made with minimal everyday ingredients.  They are delicious and most can be frozen for longer preservation or can be kept in the fridge for up to 1 week.

Included in this 1 1/2 hour class are some simple strategies of healthy food swaps and how to set up your fridge/pantry/freezer with healthy ingredients and how to successfully meal prep for your week ahead.

The class is interactive and students are encouraged to participate, ask questions, cook along if they wish to, or just sit back with a glass of something healthy (vitamin water, herbal tea, kombucha….to name a few) and enjoy the demonstration.

The aim is for you to gain the motivation, skills, knowledge required to prep 1 week’s worth of meals in 1 hour easily and without stress.

The demonstration will include the following foods:

• Tuscan style chicken with veggies & rice
• Lemon dill salmon with veggies & quinoa
• Baked assorted vegetables
• Baked sweet and baby potatoes
• Banana Yoghurt overnight oats
• Apple Yoghurt overnight oats
• Blueberry, Cashew, and pineapple overnight oats
• Mixed Berry and peanut butter overnight oats
• Blueberry & Banana smoothie
• Mango & Banana smoothie
• Berry Banana Spinach smoothie
• Chickpea or Tuna Quinoa Salad
• Capsicum, Rice & Egg Salad

At the completion of the class, you will receive an electronic copy of the Class notes that includes the recipes and shopping lists