When life gets busy, preparing healthy meals can quickly fall to the bottom of the to-do list. Spending just a little time planning ahead, however, can make nutritious eating much more manageable throughout the week.
Demos are FREE to attend but space is limited. For the cooking for kids demos, children under 8 require an adult be present. To view upcoming demos or to reserve your spot, please register online at or call 918.595.4419.
Overnight Oats, Shakshuka and Chia Seed Pudding
During our June adult nutrition class, participants explored practical meal-prep ideas that fit into busy schedules. This month’s menu featured three simple, delicious recipes that make eating well easier, even on the busiest days. They learned how to prepare make-ahead breakfasts like overnight oats and chia seed pudding and discovered how versatile recipes such as shakshuka can transform leftover vegetables into a flavorful, nutrient-packed meal. These easy strategies not only make healthy eating more convenient but also help build balanced meals rich in fiber and protein to keep you feeling satisfied.
Turkey Sausage Shakshuka
Ingredients:
• 1 lb lean turkey breakfast sausage
• 1 tbsp olive oil
• 1 onion, diced
• 2 bell peppers, diced
• 3 garlic cloves, minced
• 1 (28 oz) can crushed tomatoes
• 1 (14.5 oz) can diced tomatoes
• 1 (4 oz) can diced green chiles (optional)
• 1 tsp paprika
• 1 tsp cumin
• ½ tsp chili powder
• Salt & pepper to taste
• 2–3 cups spinach
• 6–8 eggs
• Fresh parsley or cilantro
• Parmesan or feta (optional)
• Crusty whole-grain bread
Instructions:
1. Brown sausage; remove.
2. Sauté onion and peppers in olive oil 5–7 minutes. Add garlic 30 seconds.
3. Stir in tomatoes, green chiles, spices, and sausage. Simmer 10–15 minutes.
4. Stir in spinach until wilted.
5. Make wells, crack eggs into sauce, cover, and cook until eggs reach desired doneness.
6. Garnish with herbs and optional cheese.
7. Serve with bread.
Vegan Chickpea Shakshuka
Ingredients:
• 2 tbsp olive oil
• 1 onion, diced
• 2 bell peppers, diced
• 3 garlic cloves, minced
• 1 (28 oz) can crushed tomatoes
• 1 (15 oz) can chickpeas, drained
• 1 tsp paprika
• 1 tsp cumin
• ½ tsp chili powder
• Salt & pepper
• 2–3 cups spinach
• Fresh parsley or cilantro
• Crusty whole-grain bread
Instructions:
1. Sauté onion and peppers until tender. Add garlic.
2. Stir in tomatoes, chickpeas, and seasonings. Simmer 10–15 minutes.
3. Stir in spinach until wilted.
4. Garnish with herbs and serve with bread.
Lemon Strawberry Chia Seed Pudding
Ingredients:
• 2 cups unsweetened milk of choice
• ½ cup chia seeds
• 1 cup diced strawberries
• Zest of 1 lemon
• 2 tbsp lemon juice
• 1–2 tbsp maple syrup or honey (optional)
• 1 tsp vanilla
Instructions:
Whisk all ingredients except strawberries. Let sit 10 minutes, whisk again, fold in strawberries, refrigerate at least 4 hours or overnight. Serve chilled.
Date Caramel Overnight Oats
Ingredients:
• 2 cups rolled oats
• 2 cups milk of choice
• 1 cup plain Greek yogurt
• 4 Medjool dates, pitted
• 1 tsp vanilla
• 1 tsp cinnamon
• Pinch of salt
• 2 tbsp chia seeds
Instructions:
1. Blend dates with milk until smooth.
2. Stir in remaining ingredients.
3. Refrigerate overnight.
4. Divide into jars and top with fruit or nuts before serving.
Quesadillas and Pineapple Whip
Kids had fun making Veggie Quesadillas and a refreshing Homemade Pineapple Whip. This hands-on class focused on quick, tasty recipes that make healthy eating easy, even on busy days.
Breakfast Quesadillas
Ingredients:
• 4 tortillas
• 4 eggs
• ½ cup shredded cheese
• ½ cup spinach
• 1/4 onion, diced
• 1 tbsp olive oil
• ½ tsp garlic powder
• Salt & Pepper
Instructions:
1. Crack eggs into a bowl, add salt, pepper, and garlic powder, and whisk until fully combined.
2. Heat oil in a pan over medium heat; add onion and cook 4–5 minutes until soft and slightly
golden.
3. Pour in eggs and cook on low heat, gently stirring until soft and just set (not dry).
4. Add spinach and cook until wilted (about 1–2 minutes).
5. Place egg mixture on half of each tortilla and sprinkle cheese on top.
6. Fold tortillas over and cook in a skillet over medium heat until golden brown and crispy, about
2–3 minutes per side.
7. Remove, let cool slightly, then slice into wedges.
Homemade Fruit Whip (Dole Whip)
Ingredients:
• 2 cups frozen pineapple
• ½ cup milk or coconut milk
• 1 tbsp honey
• ½ tsp vanilla extract
Instructions:
1. Add frozen pineapple, milk, honey, and vanilla to a blender.
2. Blend until smooth and creamy, stopping to scrape sides as needed.
3. If too thick, add a small splash of milk and blend again.
4. Serve immediately for a soft-serve texture.