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Vanessa's Story

"I have made drastic changes in mine and my families eating lifestyles habits after attending 2 of Cooking Kind for Life classes.

My husband whom is a die hard health fanatic is so excited to eat all the healthy meals I have learned to prepare at the classes.

Vanessa has also given us the tools and techniques to reinvent her recipes to ensure that all family members will enjoy them.

The amount of knowledge gained in a 3 hour class was phenomenal. I recommend anyone who wants to learn to lead a healthy lifestyle to participate in her classes."

Agatha, Aurora

MEATLOAF MUFFINS

INGREDIENTS
1-½ lbs 1 4 1-cup ¾ cup ½ cup 1 ¼ tsp 1/3-cup	lean ground turkey (ground chicken also works well) onion, minced egg whites old-fashioned oats, uncooked salsa **flax seed package of onion soup mix (if not available replace with 2 tbsp of Worchester sauce) ground black pepper ketchup or barbeque sauce (optional)
DIRECTIONS
Preheat oven to 350C. Spray muffin tins with nonstick cooking spray. In a large mixing bowl, combine turkey, onion, egg whites, salsa, oats, soup mix and black pepper. Press mixture into muffin tins and spread ketchup over top. Bake in preheated oven for 20-25 minutes or until meatloaf is no longer pink in the center. Remove from the oven and let stand 5 minutes. Pack in an airtight container and send off for lunch.
NUTRITIPS
For children who do not like to eat their veggies, try mincing vegetables like carrots or peppers (approximately ¼ cup) and adding them into the meatloaf mixture in step #3. These muffins are excellent source of nutrients and are so easy to pack for lunches and guess what? They are fabulous for breakfast as well. A superb way to start off your morning. **Flax comes from the blue flowered plant crop. Flax seed is recognized as nature’s richest plant source of Omega-3 oils. The Omega-3 oils found in flaxseed have been shown in studies to reduce cholesterol levels, promote cardiovascular health and may help treat many other ailments, including cancer. Therefore, the omega 3 fatty acid and fiber in flax are nutrients that help keep children healthy and growing well. The flax will also move the stool through the colon more quickly, helping bowel movements. Children should have at least 1-2 bowel movements a day. Adults should have 3 bowel movements a day.

AWAKENING – A GREEN SMOOTHIE

INGREDIENTS
1 cup ½ cup ½ cup 1-2 ½ cup ¼ cup 1 tbsp 1-2 tbsp	orange juice or water fresh or frozen strawberries fresh or frozen raspberries Bananas baby spinach dandelion leaves, finely chopped almond butter flax seed Water can be added for different consistency.
DIRECTIONS
Use added water or juice to achieve desired consistency. Green powders or natural protein powders can also be added to smoothie. Blend for one or two minutes.
NUTRITIPS
Fresh fruit and vegetables, on their own, or in the form of juices and smoothies are one of the most potent foods you can add to your diet. When your feeling under the weather or your health is not at its best, you will benefit from the nutrients that are packed in these beverages. These drinks are easily digested and absorbed by the stomach and the first part of the small intestine (the duodenum) A green smoothie is a fruit based blender drink with added greens. It can be used as a meal or a way to ensure you are getting more greens and minerals into your diet. Feel free to use as many greens as you would like in your smoothies; lettuce, cabbage, kale, dandelion etc. Dandelion leaves are so powerful. They can do wonders for our bodies. Dandelion leaves assist with digestion, assists in weight reduction (this purpose for adults only), cleanses skin and helps with acne, eczema and helps prevent diabetes. *Peanut butter or Cashew Butter can be used instead of almond butter. When possible, try to purchase 100%, organic or all natural peanut butter. Many of the non-organic peanut butters on the market use peanuts that were roasted in poor quality oils (hydrogenated oils) and have other additives added to them.