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Easy Meal Plans for Busy Families

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Cooking Class: Meal Prep Made Easy

Cooking Class: Meal Prep Made Easy

Get more information and register here.


Discover the simple tricks to planning for healthy eating!

It’s dinnertime and everyone’s hungry: but when you open the fridge there is nothing but a hodgepodge of vegetables that you don’t know what to do with, and you’re too tired to chop and prep anyway. 

Imagine if you had breakfast, lunch and dinner prepped and ready to go in your fridge for a week of healthy eating – making mealtimes less stressful and more delicious?

Set aside the takeout menus and join me for a delicious culinary nutrition experience, where you’ll discover how to meal prep with minimal effort and organize your kitchen time efficiently, as well as gain practical experience cooking recipes from start to finish. 

All of the recipes are gluten-free, dairy-free, kid-approved and super delicious.

You will walk away from this class with:

  • Knowledge of how to improve your health and optimize your budget by planning menus ahead of time. 
  • The best meal prepping and batch cooking tips to help you create healthy meals and snacks to support your busy week. 
  • Organization advice for your kitchen, pantry, fridge and freezer, as well as food storage tips. 
  • 6 tasty make-ahead meal prep recipes, from appetizers and side dishes to main meals and desserts. 
  • A solid grasp of culinary skills that will invite you to cook with confidence in your own kitchen. 
  • Empowerment to cook and meal prep with ease to sustain your health and the health of your family. 

Meal prepping is a lot easier when you have the best foods, recipes and culinary skills to accompany you on your health journey. 

As a Certified Culinary Nutrition Expert from the Academy of Culinary Nutrition, I have extensive experience in recipe development, therapeutic foods and cooking for health. I can help you learn how to meal prep and have a blast in the kitchen while doing it.


Get more information and register here.

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Follow me on Instagram • @lealoulemonade

So many people say that groceries are expensive. ⁠
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Ok yes, right now they're a bit over the top. ⁠
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But many times the expense can come from not using up what you have in the cupboards and fridge.⁠
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My tip today is to use up the food you have *before* you make a brand new list for the week.⁠
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Go through your fridge - what do you need to eat up? ⁠
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The sub-tip to this is that you don't have to have a recipe for everything. Many foods might seem random, but they go well together on the plate.⁠
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Are there a bunch of random veggies you can roast together to eat with a protein or put into a salad or soup?⁠
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Do you have cans of beans or salmon in the cupboard you could eat up? ⁠
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Always check what you have and then make a list and head to the store to buy food to fill in the gaps.⁠
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If you really need help DM me to see how we can work together.
Meal prepping can be fun I promise! Especially whe Meal prepping can be fun I promise! Especially when you’re prepping fun and delicious food.

1. Oats don’t have to be boring! Use whole oats and top them with prepped seasonal fruits. Figs are AMAZING on oats, btw! 

2. Hearty greens like romaine lettuce and kale can be prepped into a salad that will last about 3 days in the fridge. Only add tomatoes if they’re whole so they don’t get mushy. Homemade salad dressing is your friend! Make a big batch and it will last at least 2 weeks in the fridge.

3. Yogurt parfaits are delish, can be made in advance, and taste amazing with regular greek yogurt or coconut yogurt. Raspberries at the bottom turn into scrumptious jam as it sits overnight and nuts and seeds add a necessary crunch! They’ll last about 3-4 days in the fridge.

4. If you’re feeling peckish prepping a hearty snack will help you get to the next meal without a crash. Pumpkin bites with sesame are delish and satisfying! They’ll last about 4 days in the fridge or you can freeze them for a month.

5. Lastly veggies and dip! Prepping veggies to snack on with a hearty dip will help to keep you satisfied all day. Prep once, and eat all week!

If you’re looking for meal plan and prep help I’m accepting new clients at One Heath Services. We’ll work together to set up a plan that’s just for you so every week can be a breeze when it comes to meals. DM me for more info.
***EDIT: These are RAMPS! Oops. But you can still ***EDIT: These are RAMPS! Oops. But you can still read about all the benefits of garlic and green garlic below. Also, you can use ramps in the recipe I gave you!***

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This week I got my first batch of green garlic in the veggie box!⁠
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Green garlic, or spring garlic, is a younger version of the garlic we know well and use in our cooking. It’s milder and can be used in many recipes. You can eat the white and green parts.⁠
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It has a white base like a green onion although it’s a bit bigger and its green stems are more flat than rounded. ⁠
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The younger version of this garlic has the same amazing health benefits as its older version making it an excellent addition to your recipes.⁠
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Not to mention it’s local and can basically be grown anywhere which is fantastic news for our environment.⁠
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Health Benefits of Garlic:⁠
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⚡️Helps to reduce cardiovascular disease and high blood pressure⁠
Garlic’s sulfur-containing compounds can be beneficial to the upper digestive tract.⁠
⚡️We need to eat garlic in our meals at least 2-3 times a week in order to see these health benefits.⁠
⚡️Use it raw and cooked. Raw garlic retains its health benefits more so than when it is cooked.⁠
⚡️Dried garlic doesn’t have the same effect as raw or cooked. Tastes good though!⁠
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⚡️A Quick Recipe: Quinoa (or rice or millet) with Green Garlic⚡️⁠
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Slice the ends off of the green garlic and thinly slice the entire vegetable including the green parts.⁠
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Put a tablespoon of olive oil into a pan and sauté the green garlic for 1-2 minutes. Add quinoa (about 1-2 cups) and stir. Add a bit of salt and pepper and voila! You have a flavourful side dish. ⁠
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#recipe #springrecipes #simplerecipes
My brother-in-law Steve spent a large portion of o My brother-in-law Steve spent a large portion of our Christmas dinner sharpening my knives. I was so grateful, but also hesitant that I would cut myself.⁠
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When I started cooking with my newly-sharpened knives, I was in awe.⁠
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Sharp knives make all the difference when it comes to enjoying cooking. It's also safer if you can believe it.⁠
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With a sharp knife, you're less likely to push down harder on the knife trying to get it through an onion, for example.⁠
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It just slices through with little pressure. ⁠
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Dull knives leave room for error and slicing fingers (listen, I've cut a few fingers over the years...).⁠
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If you're having trouble enjoying cooking at home, I encourage you to either get a new knife (it doesn't have to be expensive), or get someone to sharpen your knives for you (call a Steve in your area!).⁠
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Take care of them with a little holder and treat them kindly. Having a sharp knife will bring you one step closer to love cooking at home.⁠
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xo⁠
Steph⁠
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#kitchenskills #cookingtips #easycooking #enjoycooking #inthekitchen

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About Stephanie

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Hey! I'm Stephanie. I'm a Writer, Culinary Nutrition Expert and Cooking Instructor helping families cook nourishing meals. Read more about me {here}.

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