Meal Prep 101
On Thursday, November 24th, 2016, members of the Faris Team had the pleasure of attending a private seminar at Goodness Me Natural Food Market in Barrie. “Meal Prep 101” was hosted by Dr. Anna Falkowski, a Naturopathic Doctor, Wellness Educator, Founder of Olive Baby Skin Care, Author, and Mother. Dr. Anna was assisted by Thomas Rae, a Registered Massage Therapist, and former chef. Throughout the evening, they inspired us with their creative culinary skills, love of food and fitness, and passion for healthy living.
We were provided with a range of tips and tricks on how to quickly and easily prepare various healthy meals that could be made on a Sunday afternoon to use throughout the week. Dr. Anna and Thomas prepared several healthy meals from scratch that were quick and easy to make over the two-hour span of the class. They also discussed the health benefits of each item that they used, and as a bonus, we were able to sample each of the items that were cooked.
Among the items we sampled were:
- Roasted sweet potato
- Green salad with a homemade balsamic dressing
- Turkey muffins
- Baked chicken thighs
- Quinoa
- Power bites
Thomas Rae & Dr. Anna Falkowski discussing the benefits of various ingredients and showing us how to make quick and easy meals with them!
Members of the Faris Team sampling the delicious items cooked throughout the evening.
We learned that it is important when planning a meal to always pick a protein first, then add in vegetables, and a starchy carb such as quinoa, or sweet potato if you need the fuel!
Below is the recipe for power bites that we sampled. Power bites are both delicious and nutritious, and we promise that you will love them!
Key Lime & Coconut Bites
1½ cups dates
1½ cups nuts (walnuts, pecans, or almonds work great)
½ cup unsweetened coconut flakes
Zest of 1 lime
Juice of ½ a lime
Note: if your dates are really hard, you may want to soak them for an hour or so – either in the lime juice OR in a little hot water (drain before using).
Put the nuts in your food processor and process until the pieces are small. Add all other ingredients and process until smooth. The mixture should stick but not be too wet. Form into 1” balls and refrigerate until ready to serve (these freeze well too).
Chocolate Power Bites
1½ cups dates (soften if too hard)
1½ cups nuts (walnuts, pecans, or almonds)
¼ cup cocoa
Put the nuts in your food processor and process until the pieces are small. Add all other ingredients and process until smooth. The mixture should stick but not be too wet. Form into 1” balls and refrigerate until ready to serve (these freeze well too).
For more information on Dr. Anna Falkowski, visit her personal website, www.momontheglow.com, which is also full of healthy recipes and tips! You can also visit the Vitality for Life Health Centre website for information on her practice: www.vitalityforlife.ca.
Facebook: https://www.facebook.com/momontheglow
Twitter: @momontheglow
Instagram: @momontheglow
Established in 1981, Goodness Me Natural Food Market’s mission is to discover, educate about, and offer healthy living products. At the Barrie location, you can find a variety of organic & natural groceries, high quality natural supplements, local natural and dairy products, as well as 100% organic produce. They also offer healthy lifestyle products, and educational and recipe books. You can sign up for educational classes and courses – including a 10-week healthy living program. They also have an eatery and bakery which includes a salad bar, smoothie bar, hot meals, wraps, salads, muffins, pies, and more, including many options for those with allergies and sensitivities. The staff at Goodness Me are very well educated and happy to assist with any of your healthy active living questions.
Goodness Me – Barrie Store
79 Park Place Blvd., Unit #2, Barrie, ON, L4N 6P4
For more information on Goodness Me, visit their website: https://goodnessme.ca.