shop.prep.cook #3 with The Soanka's

The experience
Yesterday, I spent the afternoon with The Soanka's: Derek, Christie, and Baby Olivia for a shop.prep.cook session. I've had the pleasure of visiting their home and helping them with meals three times now. Since they've been in and out of town the past few weeks they've been eating on the go and were eager to have me back in the kitchen.

Derek requested more fresh salsa (which Baby Olivia helped make), peanut sauce, and Simple Slaw. Christie wanted more Simple Slaw and fresh salsa too (we made her own batch because she likes it mild), and she wanted to use up the abundance of squash from their garden.

Their food, their way right in the comfort of their home!

Christie grocery shopping with me guiding her

Baby Olivia helping me make the Fresh Salsa -- Young Chef in training

The Soanka's personalized menu:
- Teriyaki & Peanut Sauce -Cucumber Sauce -Fresh Salsa
-Baked Tortilla Chips - Simple Slaw
-Sautéed Squash and Tomatoes -Stuffed Squash
-Teriyaki Chicken Kebabs -Lemon Rosemary Chicken -Grilled Herbed Butter Lobster Tails

Fresh salsa

Prep work

Squash and tomatoes ready for sautéing

Stuffed Squash

After all the prepping and cooking we needed a food break.
So impromptu we paired the cucumber sauce with Naan, garden fresh tomatoes, Kalamata Olives, andFeta Cheese for a Mediterranean experience.  Local blueberries added a taste 

of sweetness.

Derek joined us but he opted for a taste of Stuffed Squash

After our break...

Grill time

---

I've been here, there, and everywhere in the community teaching cooking classes and delivering healthy lifestyle presentations. Now, I want to bring my passion for food and cooking right to you in your home. shop.prep.cook is a more personal experience. The way I see it, this is your food, you should have it your way. Having it your way means being involved in the entire process from meal planning to cooking. What I've learned is most people may want to cook at home but their busy lifestyles make it challenging, some are looking for new ideas, and others may just not know where to start. No matter where you are I want to help. I'm full of ideas and passion for home cooked food. 


shop.prep.cook

prep.cook.eat Party with Fitness Enthusiasts

I've been here, there, and everywhere in the community teaching cooking classes and delivering healthy food presentations. Now I want to bring my passion for food and cooking right to you in the comfort of your home. Instead of going out, invite your friends or gather your family for a prep.cook.eat Party!  A prep.cook.eat Party is a fun way to learn and share new recipes and simple cooking techniques.
  
The scene
Saturday morning I had the pleasure of meeting with a group of fitness enthusiasts.  These health conscious ladies workout and group train together.They understand that while working out is beneficial to their health, eating well is even more important. After their group workout session they decided to have me over for a prep.cook.eat Party! Take a peek at the delicious fun!

The personalized Salads & Snacks menu:

Greek Salad • Wheat Berry Spinach Salad
 Avocado Tomato Salad  • Santa Fe Chicken Salad

 Kale Chips • No-Bake Oatmeal Energy Bars 

 Hummus w/Crudites • Brown Bag Popcorn 

 

The experience

I'm doing my part to bring Kale back. 

It's not just a green leafy decoration on the salad bar

 

 Even Baby Olivia likes the Kale Chips

 Prepping fun!

Goodies To-go 

The ladies working out before the party!

24 Hour Commitment

My friend, Veronica, speaks of making a commitment this way: We all have 24 hours in a day. No matter how you slice it, there is only 24 hours for me and for you. It's fair to say somethings are more important to each of us. And usually what matters to us is where our priorities lie.

I speak with a lot of folks when I'm out and about speaking and cooking, here on my blog, and on my Facebook pages. As you know I'm a huge proponent of home cooked meals.The number one reason most people say they don't cook is simply because they don't have time.  Well as Veronica says, we all have the same 24 hours in a day so then it because a question of what's important to you.

What's important to me is to prepare and eat home cooked meals. So, I slice my 24 hours up accordingly. It was a long time coming for me, but tipping the scales at nearly 400 pounds required me to tackle the biggest obstacle -- food. Today, I'm fully committed to my health and I prepare about 99 percent of my meals at home. I'll be honest It takes time. But, I've made the time. I've made the commitment.

--
If you're looking to shift your priorities. I can help! Check out the new array of Services I'm offering.

Services

shop.prep.cook

I'm excited to offer a new service to those who are serious about taking control of their health and wellness. It all starts in your kitchen with healthy, made from scratch meals.

I realize that some of you are too busy, some of you need new recipe ideas, and some of you may just not know where to start.

I can help! I'll come to your home raid your pantry and fridge with you, figure out what foods your like to eat, and prepare a grocery list with you. See the attached flyer for all the yummy details.

"Cooking at home in your very own kitchen using fresh, whole ingredients is the most important thing you can do for you and your family's health."

Hire me to help you shop.prep.cook. 

Doggone Good: Home-cooked dog food

Our beloved Hugo became a part of our family six years ago. At the time, I had a co-worker who owned several working dogs, Retrievers, I believe. I mention this because the idea of making dog food from scratch at home using healthy, fresh food was introduced to me long ago by her. She would prepare large batches of fresh chicken, brown rice, and veggies. Although I wasn't living an OUTSIDE of the Box lifestyle quite yet the thought of home-cooked dog food intrigued me. I discussed the idea with the vet, but since our guy was just a pup the vet was not in favor of me feeding Hugo a fresh food diet.

Hugo is a purebred, Salt & Pepper Mini Schnauzer. Over the last couple of years his fur around his paws has started to turn brown. After some research I surmised that the brown discoloration is from the dye in the kibble I was feeding him. I used to buy him a decent brand kibble from the pet food store. But, bottom line it was still commercially processed. And, you know how I feel about commercially processed food. Since I've completely transformed myself, my diet and I no longer eat boxed, processed food.  Preparing fresh home-cooked dog food for Hugo is a natural progression.

Last week, I started preparing a fresh food diet for him too. Bye-bye bagged kibble.  This is a work in progress. So I'll be experimenting with what works best. Just as there are many diets for humans there are also tons of theories on what diet is best for dogs. No doubt there is a science behind it all, some say no to grains, some say yes.  I have to find what's best for him.

Here's what currently is in his bowl:

- Boiled whole chicken with no salt or other additives
- Brown rice or oats with no salt or other additives
- Raw vegetables (carrots, green beans, lettuce) I like serving the veggies raw because he gets the crunch -- similar to kibble

I'm also considereing adding fish oil, kelp, or a pet-food supplement to ensure he's getting the vitamins and minerals he needs. I'll check in with the vet to see what he thinks, but this time there is no talking me out of feeding him a fresh food diet. Hugo is officially OUTSIDE of the bag!

 More about home-cooked meals for pets:

Does it Pay to Make Your Own Pet Food?
Homemade Dog Food
Home-Cooked Dog Food Diets

Eat Outside of the Box: Spring Salads

I spent my Saturday afternoon sharing my love and knowledge for REAL food OUTSIDE of the Box with the community. Before I could make it home good, I received this email from one of the attendees: "Thanks for the terrific presentation and FOOD today." ~Diana R. You're welcome Diana, but the pleasure was all mine.

Thanks to everyone who came out -- YOU are officially OUTSIDE of the Box! Extra-special thanks to Teresa Torres for taking such good care of me and Ryan Ellis too. I ♥ the public library system, especially Cascade Park Community Library.
 
I could kick myself for not getting a photo of the wonderful display of books and information -- after all this was a library program: Copies of both my cookbooks for loan (641.563 MOSLEY), flyers for hearth of Vancouver and Vancouver Food Co-op, Dirty Dozen/Clean 15, and of course a plethora of food related books/dvds. 

 

Outside of the Box: Cookin' with teens

Wow. Just when I think it can't get any better it does. Last night, I hosted a cooking demo for teens at the Cascade Park Community Library.

The youth and teens are our future. And, I'm proud and honored to help them make better, informed food decisions. I tell you -- it's the most AWESOME feeling, to look around the room at young enthusiastic faces and see their bulbs shining brighter and brighter as I introduce ingredients and talk techniques. My message is simple: Any and everything that is in a box or package can be made at home using fresh, whole ingredients.

To drive home the point, I whipped up a few healthy favorites -- Blueberry Banana Kale Smoothies, Cashew Whole Food Energy Bars, and two types of Brown Bag Popcorn (Parmesan and Honey Butter).

They were amazed at how easy these goods were to make.  When I asked them the burning question at the end of our time together..."Can you do this?" They all eagerly answered "Yes." Will you do this? Again they answered "Yes." Music to my ears.

Thanks again for having me, Linda Landi,Teen Librarian and Teresa Torres, Branch Librarian. And to the teens that came out thanks for a delicious fun time! Happy Shopping, Cooking, and Eating!