Prenatal Nutrition Workshop-Plus Two Free Recipes For You

Prenatal Nutrition Workshop
Only $24 / person. Comes with a free 7 Day Meal plan for mamas.
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What should I eat when I am pregnant? What shouldn't I eat? Should I be supplementing? What's best for baby? 

Join us for A 75 minute workshop for expecting mamas. Dr. Shannon, our Naturopathic Doctor, will lead an information-rich workshop where you will learn what to eat when you're expecting. PLUS you will walk away from this workshop with a 7 day prenatal nutrition meal plan that you can begin using immediately. 

Broken down by trimester, Dr. Shannon will lead you through a discussion on why your food intake is so important while pregnant. She will discuss clean and healthy eating to not only support baby's health and development, but your health and ability to thrive during your pregnancy.

1ST Trimester: foods for baby's brain development, foods to help manage nausea
2ND Trimester: foods to prevent iron deficiency, to maintain energy, to prevent gestational diabetes
3RD Trimester: foods for energy, to prevent gastrointestinal issues

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Two Free Recipes For Mamas-To-Be

Ingredients

• 2 tablespoons grapeseed or olive oil
• 1/4 teaspoon ground cinnamon
• 200 g bulgur wheat (1 heaping cup)
• 400 ml cold water (1 1/2 cups + 2 tablespoons)
• 1 large chicken breast fillet (200 g)​
• 1 1/2 teaspoons sumac
• 1/4 teaspoon garlic powder or use 1 clove fresh garlic
• pinch chilli flakes
• small bunch of parsley (25 g) finely chopped
• small bunch of coriander (25 g) finely chopped
• 4 spring onions sliced

Instructions

1. Start by cooking the bulgur wheat. Pour 1 tablespoon of oil into a small saucepan along with the cinnamon and heat gently until starting to sizzle. Add the bulgur wheat and stir. Continue to cook over medium heat for a couple of minutes until the bulgur wheat smells toasted and fragrant. Add the water and a big pinch of salt and bring to the boil. Cover with foil or a tight-fitting lid and turn the heat down as low as it will go. Cook for 10 minutes and turn off the heat. Leave to steam for 5 minutes before fluffing up the grains with a fork. Set aside to cool.
2. Cut the chicken into very small bite-sized pieces. Place in a small bowl along with the zest of 1 blood orange and the sumac, garlic powder, chilli flakes and a good pinch of salt. Mix together well. Heat 1 tablespoon of oil in a frying pan and add the chicken pieces. Fry the chicken pieces over medium heat until cooked through. This shouldn't take longer than a couple of minutes as the pieces are so small, so take care not to overcook.
3. In a large bowl mix together the cooled bulgur wheat, the blood orange chunks and the juice of 1 blood orange, the herbs and the spring onions. Taste and season if needed and add a drizzle of oil if liked. Serve with the chicken on top or mixed throughout if preferred.
4. Finish with a sprinkle of sumac, if you like.

Ingredients
MEATBALLS

• 3 Tbsp (45 ml) + 1 tsp olive oil, divided
• 1 shallot, minced
• 3 cloves garlic, minced (1 1/2 Tbsp or 9 g)
• 1 flax egg (1 Tbsp (7g) flaxseed meal + 2 1/2 Tbsp (37 ml) water)
• 1 1/2 cups (297 g) cooked + cooled green lentils (cooked in vegetable stock)
• 1 1/2 Tbsp (5 g) dried Italian seasonings (dried basil + oregano)
• 1/4 cup (15 g) fresh Italian parsley
• 1 Tbsp (16 g) tomato paste
• Sea salt and black pepper to taste (~1/4 tsp each)
• optional: 1 Tbsp coconut flour, gluten-free oat flour, or panko bread crumbs*

FOR SERVING optional

• Carrot noodles or gluten-free pasta
• Marinara sauce

Instructions

1. Heat a large skillet over medium heat, preheat oven to 375 degrees F (190 C), and line a baking sheet with parchment paper.
2. Once skillet is hot, add 1 Tbsp olive oil, shallot and garlic. Sauté for 2-3 minutes, or until slightly golden brown (being careful not to burn), then remove from heat and turn off stove top.
3. To a food processor, add flaxseed and water and let set for 2-3 minutes.
4. Add cooked, cooled lentils, 1 tsp olive oil, sautéed garlic and shallot, Italian seasonings, parsley, tomato paste, vegan parmesan cheese, and a pinch each salt and pepper. Pulse, mixing until combined, but not purèed, leaving a little texture.
5. Taste and adjust seasonings as needed, adding more salt and pepper or herbs for flavor, vegan parmesan for cheesiness and to dry out, or more olive oil to moisten. The texture should be dough-like. If the mixture is still too wet, add coconut or oat flour, or panko bread crumbs if not gluten free.
6. Use a Tablespoon or cookie dough scoop (like this one), to scoop out rounded Tablespoon amounts of dough and carefully form into balls. The mixture is moldable, but fragile, so the best way to do this is to rest the dough in the palm of one hand, while using two fingers from the other hand to gently mold/form into a meatball. If it cracks, moisten your fingers with a little water to help reform/bind them. Repeat until all meatballs are formed - about 12 or 13.
7. Roll/coat in vegan parmesan cheese (optional) and arrange on baking sheet.
8. Heat the skillet from earlier over medium heat. Once hot, add 1 Tbsp olive oil and half of the meatballs. Brown for 4-5 minutes, or until golden brown, shaking the pan or using a wooden spoon to roll the balls around to cook evenly on all sides.
9. As they are done cooking, transfer to your prepared baking sheet and set in the preheated oven. Repeat process, adding remaining 1 Tbsp olive oil to the skillet and sautéing remaining meatballs, then transfer to oven and bake for 10-15 minutes, while you prepare your carrot noodles, pasta and/or marinara sauce.
10. Remove meatballs from oven and let cool slightly - they will firm up the longer they are cooled. Serve over carrot noodles or pasta with marinara sauce.
11. Best when fresh, though leftovers keep in the freezer up to 1 month. Reheat in a 350 degree F (176 C) oven until warmed through.