Hey there Reader,
Last Saturday, a kitchen full of people stocked their freezers with 40+ servings of high-fibre meals and snacks at our Stock Your Freezer workshop. It was a blast. 🙌
Lots of chopping, lots of laughing, and a lot of very full bags heading home. Thank you to everyone who came out. You made it such a fun day.
If you missed it, there are more coming up this fall:
- 🍝 From Scratch: Fresh Pasta & Sauces [Saturday, November 14th]. Learn to make pasta dough and ravioli, followed by a sit-down meal.
- 🌱 Plant-Based 101: The Secret to Actually Good Tofu [Saturday, November 28th]. For tofu skeptics, or those looking to eat more plant-based protein.
- ❄️ Stock Your Freezer: Healthy Comfort Food [Sunday, November 29th]. Your favourite comfort food, made healthy and freezer-ready for busy weeks ahead.
In the meantime, this week is all about easy food for a busy Halloween weekend, plus a calmer way to handle the abundance of candy this time of year.
Okay, here we go - time for Sizzle, Crunch, Scoop!
- SIZZLE: Cooking hacks, shortcuts, and tools/products I love.
- CRUNCH: Easy meal & snack ideas + practical tips to keep you inspired.
- SCOOP: Real talk on nutrition trends, mindset shifts, and building a healthier relationship with food.
SIZZLE 🍳
One Batch of Chicken, A Week of Options
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If I could get everyone to adopt one meal-prep habit, it might be this one: a big batch of shredded chicken.
You add chicken, a splash of liquid (broth, salsa, or even water with some spices), and let the appliance take care of the rest.
Pressure cooker: Works with fresh chicken or straight from frozen. That second option is great for the “I forgot to take something out” nights. Cook on HIGH Pressure for 8-10 minutes (if using raw chicken) or 10-12 minutes (if frozen).
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Slow cooker: Use fresh or fully thawed chicken. Cook on LOW for 6-8 hours or on HIGH for 3-4 hours. Set it in the morning, forget it and be pleasantly surprised with yourself when dinner time comes around and you have something ready-to-go.
Make sure your chicken reaches an internal temperature of 74°C (165°F). Then shred it with two forks. If you want to feel like a genius, use a hand mixer or stand mixer. It takes about 20 seconds.
Ways to use it this week:
- Tacos, burritos, or quesadillas
- BBQ pulled chicken sandwiches with coleslaw
- Grain bowls with whatever veggies, grain and sauce you have on hand
- A quick chicken noodle or tortilla soup
- Chicken salad sandwiches for lunches
- Tossed into pasta with pesto, cucumber and cherry tomatoes
Store it in the fridge for 3–4 days. You can also freeze it in meal-sized portions with a bit of the cooking liquid, which keeps it from drying out. Future you will be very grateful!
CRUNCH 🍿
BYOB - Build Your Own "Stir Fry" Bowl
Bowls are my go-to meal when I want something packed with flavour and veggies but don’t want to think too hard.
The seasoning for this one only requires three things: 1) Red thai curry paste, 2) Soy sauce, and 3) Fresh lime 🍋🟩
Here’s how it comes together:
1. Prep the noodles. Soak rice noodles in hot water while you cook, then drain.
2. Stir-fry the veggies. Use whatever you have: peppers, broccoli, carrots, snap peas, cabbage, mushrooms. Cook until tender-crisp, then set them aside.
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3. Cook your protein with the curry paste. Chicken, shrimp, tofu, or beef all work. Curry paste heat varies a lot by brand, so start with a tablespoon and adjust from there.
4. Add the noodles and soy sauce. Toss everything together in the pan.
5. Assemble. Pile on as many veggies as you like, then finish with a squeeze of lime and some cilantro.
Why this works so well for families? The veggies stay separate until the end. Everyone builds their own plate, so the veggie lover can go big and the more cautious eater can start with a few pieces of pepper on the side. No negotiating required. Repeated low-pressure exposure is one of the most helpful things you can do for picky eaters!
SCOOP 🍦
Hiding the Halloween Candy Doesn't Work. Here's Why!
Tonight, a lot of kitchen counters will suddenly hold more candy than they’ve seen all year. Along with it often comes a little parental panic.
Here’s my take as a dietitian (and someone who absolutely loves Twizzlers - controversial, I know): candy doesn’t have to be the enemy.
When we treat it like forbidden treasure, kids tend to want it more and stay focused on it longer. Believe it or not, same applies to adults.
A few things that tend to help:
- Let Halloween night be Halloween night. Sorting, trading, and eating some candy is part of the fun.
- Afterwards, make it part of the routine. Offer a few pieces alongside meals or snacks instead of using them as a reward or bargaining chip.
- Keep the language neutral. Candy isn’t “bad” or “junk.” It’s a food we enjoy sometimes.
- This applies to adults too. You’re allowed to eat the leftover mini bars without a side of guilt. Pair it with a nutritious snack for extra staying power!
I broke this down in a Reel earlier this week. 👉 Watch: How to take back control of the Halloween candy haul.
Wishing you a fun Halloween weekend!
As always, if you have any questions or need any additional support, feel free to hit reply.
Until next time,
