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Offered by the Health and Wellness Program as part of the 14th Annual Health and Wellness Fair

In this hands-on cooking demonstration, we’ll explore different ways of preparing convenient, nutritious, and visually appealing meals that are customizable to your liking. We will explore two simple and creative recipes. Each jar is a complete meal that is easy to prepare and to enjoy on the go. These jars are ideal for busy lifestyles and meal prepping, making them a great option to bring to work. Throughout this demo, we will provide practical tips so that you can start making your own meals in a jar. Recipes prepared during the demo:

1. Squash Spice Breakfast Parfait

2. Apple and Cheese Salad

3. Chocolate Chia Seed Pudding (serves 3)

If you would look to cook along with us, here is the list of ingredients you should prepare:

Recommended jar size is 500 ml or 2 cups.

Squash Spice Breakfast Parfait

• ¾ cup vanilla yogurt (or plain Greek yogurt)
• â…“ cup squash puree (or pumpkin, apple sauce)
• ½ cup diced apples (or pears)
• Pinch of cinnamon and nutmeg
• â…“ cup granola
• 2 tbsp chopped walnuts (or any other nuts)

*If using plain Greek yogurt, add 1-2 tbsp of honey or maple syrup

Apple and Cheese Salad

• 2 tbsp plain Greek yogurt (or sour cream)
• 1 tbsp balsamic vinegar
• Pinch of garlic powder
• ½ cup apple, diced
• 2 tbsp dried cranberries
• â…“ cup cubed cheddar cheese (or any other cheese)
• â…“ cup cooked couscous
• ½ cup chopped spinach
• 2 tbsp squash seeds (or pumpkin seeds, other nuts)

Chocolate Chia Seed Pudding

• ¾ cup unsweetened plant-based milk (or milk of choice)
• 4 tbsp
• 1 tbsp
• ¼ tsp
• 1 tbsp or honey
• Toppings of choice: fresh/frozen raspberries, chocolate chips, nuts, bananas….

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