DIY Condiments: make your own homemade sauces

Did you know that one tablespoon of mayonnaise has approximately 11 grams of fat, 100 calories and 85 mg of sodium? Add that to your healthy sandwich or tuna salad and it becomes a far less healthy meal. Ketchup, mayo, barbeque sauce, honey mustard, tartar sauce and relish may enhance the flavor of your food but they are loaded with sodium, MSG, sugar, fat and calories. This workshop will teach you how to make healthy sauces from scratch that won’t add inches to your waistline.

Fats That Harm, Fats That Heal

Fat has gotten a bad rap but did you know that healthy fats can actually reduce your risk of heart disease and help you lose weight? Learn what the hazardous fats are and where they hide, plus how to incorporate good fats in to your diet. This session will teach you how to make healthy alternatives to conventional cookies, bars, crackers, chips, dips and desserts that normally contain trans and saturated fats.

Healthy Dips & Dippers

Healthy eating just got easier, and more fun! In this workshop you will learn how to make vegetables (and fruit) more appealing to both children and adults. This session will teach you how to create dazzling savory and sweet dips that are healthy and void of MSG and other harmful components. You will also learn to make delicious cracker and chip alternatives.

High-Energy Snacks

Do you fall victim to the candy bars or chips in the office vending machine? In this workshop you will learn how to satisfy your urge to nibble with nourishing foods that balance your energy levels for optimal physical, mental and emotional performance. We’ll teach two great recipes for snacks on the go so you’re never without something to curb your cravings.

Pick Your Protein: navigating (can also be facilitated as a lecture only)

Protein is one of the essential building blocks of our bodies. Unfortunately, many animal-based proteins have become harmful to our health. Learn how to choose healthier meat and seafood options, plus great recipes to incorporate alternatives like tofu, legumes, seeds & nuts and veggies that are tasty protein powerhouses.

Savvy Salads

This workshop will wow your taste buds with delicious salads that you can prepare as a side dish or stand-alone meal. You’ll take home tips for picking the perfect accompaniments and assembling healthy salads with greater ease and efficiency. Discover appealing twists for adding protein, fiber and scrumptious homemade salad dressings that rival store-bought brands. This workshop will inspire you to make salads a part of everyday eating.

Sensational Smoothies

Smoothies can be a great source of protein, antioxidants and vitamins & minerals. Most smoothie restaurants, however, use low-quality ingredients and a ton of sugar. Learn how making your own delicious, healthy smoothies are a snap. We’ll show you how to balance ingredients to get the best nutrition possible from morning, afternoon or evening blends.

Tame Your Inner Cookie Monster

You've decided to eat a healthy diet - more vegetables, fruits, lean meats and whole grains. You're really going to do it this time. But wait! Do you have a strategy for dealing with the demise of most diets: the sinister sweet tooth monster? This workshop will help you understand what makes your body call out for sugary comfort foods and what you can do differently to improve your eating habits. You will learn how to make a couple of delicious desserts and sweet treats.

That’s a Wrap!

If you are gluten-free, steering clear of too much bread or in a time crunch, wraps are the way to go. Swapping your slice of bread for a tortilla wrap or leafy greens can make a huge, healthful difference in your meal. We’ll show you how to ‘just roll with it’ and incorporate some fun breakfast, lunch and dinner wraps that are easy and delicious.

The Power of Superfoods! (can also be facilitated as a lecture only)

Superfoods are packed with optimal nutrition and can help fight disease, promote energy and assist with weight loss. This workshop will teach you how to incorporate these nutrient powerhouses in to every meal. We’ll introduce you to the amazing and beneficial flavors of algae, turmeric, goji berries, cacao, maca, buckwheat and more.

Trade-Offs That Pay Off

Do your favorite recipes call for items like cream, mayo, butter, corn syrup, oil, sugar and white flour? This workshop will teach you how to make simple trade-offs that make your everyday recipes healthier. Take home suggestions for tasty exchanges to cut unnecessary fat, sugar, salt and calories so you can still enjoy your meals and desserts without the guilt. You will learn tricks for making nourishing foods with simple substitutions.

What’s for Lunch? (can also be facilitated as a lecture only)

Healthy doesn’t have to mean boring. We’ll share recipes for a power lunch and show you how to create nutritious and delicious lunches that will satisfy your hunger and give you the energy you need throughout the day. We’ll give you ideas for easy lunchbox and snack items to always have on-hand so you don’t fall victim to the vending machine lurking in the staff kitchen. We’ll also discuss some quick lunchtime options at popular fast food chains.

Whole Food, Plant Based Eating (can also be facilitated as a lecture only)

Research has shown that reducing your intake of animal products and highly-refined foods, and increasing your consumption of fruits, vegetables, tubers, whole grains and legumes may be the antidote to heart disease, cancer and that last few pounds. This workshop focuses on easy and delicious whole food, plant-based (WFPB) recipes.

Your Kitchen's Little Helpers

Don't we all wish that making healthy meals was easier? To reach your health and fitness goals, you need kitchen equipment and helpful tricks that turn out delicious and nutritious food faster and more efficiently. This workshop will show you some of the coolest kitchens gadgets around to make healthy cooking a breeze.

*Each cooking demo showcases two to three recipes and offers mini-samples