Healthy Food Prepping
2021-10-04 11:00 - 12:30, 2021-09-20 11:00 - 12:30, 2021-07-24 11:00 - 12:30 (Australia/Melbourne) | Conducted via Zoom, Australia
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

Food is Your Medicine
2021-09-27 11:00 - 12:30, 2021-09-13 11:00 - 12:30
Join Nutritionist, Rita Varelas, in this workshop and cooking class “Food is Your Medicine”. Here you will understand how foods can help prevent disease and help us to heal. Incorporating foods with a high nutrient profile to maximise the benefits to your health and wellbeing, to help prevent and treat disease. Following the tutorial will be a food demonstration to make some delicious food that won’t disappoint. Foods demonstrated will include:

Beef, Chicken & Veggie bone broth that include collagen, glucosamine and essential amino acids;
A hearty legume soup packed with probiotics to feed your gut bacteria;

Breakfast porridge and overnight oats that include nutritious superfoods to nourish;
Golden Turmeric latte with anti-inflammatory properties;
A delicious Chocolate tart packed with antioxidants.

Workshop notes and Recipes included in this cooking class.

Cooking with Wholefoods
2021-09-10 08:00 - 17:00
Join Nutritionist, Rita Varelas, as she introduces you to cooking with delicious plant-based foods to nourish your body. By going back to basic whole foods our body will feel the benefits of feeling nourished with the vast amount of nutrients, phytochemicals and antioxidants that are present in these foods. The foods are low in sugar, heart healthy, high in fibre, help to manage blood sugar levels, are great for your skin and helps lower triglycerides. You’ll learn to make these delicious foods with basic cooking skills, and will be impressed with the results.
The foods demonstrated will include:

Cinnamon Breakfast Scrolls
Superfood Salmon Salad
Chickpea Pumpkin Curry
Sautéed Medicinal Greens
Beetroot Bliss balls
Strawberry Coconut Smoothie

Workshop notes and Recipes are included.
