Hey there Reader,

As we head into the weekend, it’s the perfect time to start thinking about meal planning for the week ahead—exciting stuff, right? Okay, maybe not thrilling, but I’ve grown to enjoy it.

Imagine this: a cozy morning with a hot cup of coffee, the fresh air rolling in, and some chill tunes playing in the background. Not too bad, right? That’s the vibe I try to bring to meal planning these days.

With a busy next couple of days, I’ll be prepping a few grab-and-go items to keep me fuelled. On my list: veggies with high-protein dip, black bean brownie bites, M&M energy balls, and some make-ahead breakfast sandwiches.

Is there one thing you could prep this weekend to make next week a little easier?

Now, without any further ado, here's this week's Sizzle, Crunch, Scoop!

• SIZZLE: Must-try cooking hack that'll save you time, energy, and money.
• CRUNCH: Inspirational boost to keep you motivated for the rest of the week.
• SCOOP: Latest scoop on a trending nutrition topic + insights from your fave dietitian ;)

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SIZZLE 🍳

Frozen Veggies For The Win!

Don't get me wrong—I’m all about making the most of Ontario's harvest season and enjoying fresh, local produce when possible. But for the sake of convenience, I often turn to frozen vegetables, especially when I'm short on time.

For instance, if I’m making chili, dahl, or pasta dishes, I might use a frozen blend of chopped onions, carrots, celery, and peppers to cut down on prep time. When making bowls, frozen edamame or corn make great, quick toppings. As we move into fall and winter (I know—it’s hard to accept, but it’s coming!), these options will become a lifesaver for quick and cost-effective weeknight meals.

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CRUNCH 🍿

A Hearty, Healthy and Incredibly Easy Dinner

The other night, I whipped up the most delicious dinner, and it made for amazing leftovers—I was so excited for lunch the next day! Honestly, I’m still dreaming about it.

The best part? It required almost no hands-on effort and no recipe. How great is that?

Sheet Pan Gnocchi, Veggies & Sausage I tossed sausage and gnocchi onto a baking sheet, drizzled with olive oil, and baked at 400°F for 15-20 minutes. Then, I added large chunks of veggies—like zucchini, cherry tomatoes, and green peppers—so they stayed crisp and didn’t overcook. I also tossed in some halloumi cheese and baked it all for another 10 minutes. I finished it off with a drizzle of balsamic glaze (though pesto would’ve been perfect too!).

What’s great about this dish is how customizable it is. You can make it again and again without getting bored. Swap the protein for chicken thighs, fish, chickpeas, or tofu; switch the cheese for feta or paneer; and rotate in different seasonal veggies like squash, kale, Brussels sprouts, or green beans.

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SCOOP 🍦

Culinary Medicine: A New and Innovative Approach

Recent research is shining a light on the growing field of culinary medicine, which combines nutrition science with practical cooking skills. Just like the "Exercise is Medicine" movement, more professionals are embracing the idea of "Food as Medicine"—using ingredients that can help prevent or manage conditions like obesity, heart disease, and diabetes. This approach focuses not only on what we eat, but how we cook, making healthy eating sustainable, even when life gets hectic.

That’s exactly why I created Mocktails & Meal Prep 🎉.

I don’t just hand out meal plans or set generic goals —I help you fit healthy eating into your busy life in a way that works for you. With simple, mix-and-match meal prep, you’ll learn the skills and gain the confidence to prepare meals that support your health without the stress of complicated recipes. Plus, I’ll show you how to customize dishes based on your family’s preferences, what you have on hand, and your unique nutrition needs.

Ready to make healthy eating a habit?

Join the next Mocktails & Meal Prep on October 20th at 9:30 am EST. The next 4 people to register will get 50% off their single session registration with coupon code MMP-FALL2024 for any of the remaining sessions this year (October to December).

💥 Grab this Special Deal! 💥

As always, if you have any questions, just hit reply. I'm here to help!

Happy weekend,

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