Quick Meals & Meal Planning

WEDNESDAY, OCT. 20TH 6PM - 8PM ONLINE
IN PARTNERSHIP WITH THE KOOTENAY CO-OP
REGISTER IN PERSON OR BY PHONE: (250) 354-4077 ext 205

Do you struggle to keep up with the constant meal demands of family and life? Do you often find yourself straying from good quality meals because of time restrictions?  Come learn some easy tricks for staying on top of meal prep, planning ahead, and managing the weekday madness, that are sure to ease your mind, make mealtime more enjoyable, and reduce a little stress. This class will focus on designing doable meal plans, tips on shopping, sourcing good ingredients, and food storage, and load you up with meal ideas that are both simple and deeply nourishing. You will leave this class armed with the meal prep tools and intentions that are sure to ease the kitchen chaos and save you valuable time when life is busy.

This class is ONLINE. Once you register, you will receive access to the recipes we’ll be making during class.
You have the option to cook along with me or watch and cook later. Live demos & recipes included.

Foods for Mental Health

WEDNESDAY, NOV. 10TH 6PM - 8PM ONLINE
IN PARTNERSHIP WITH THE KOOTENAY CO-OP
REGISTER IN PERSON, BY PHONE: (250) 354-4077 ext 205
OR ONLINE: https://www.kootenay.coop/events-classes/

What you eat and how you eat can have a direct effect on how your brain ages and how your brain functions. Understanding the mind-body connection, the relationship between stress and mental health, and the affects of inflammation, can greatly increase your chances of maintaining or improving strong brain function and protecting your aging brain. Learn about the strength of specific neuroprotective nutrients for cognitive health and how to choose the right foods and dietary protocols to improve or protect brain function.

This class is ONLINE. Once you register, you will receive access to the recipes we’ll be making during class.
You have the option to cook along with me or watch and cook later. Live demos & recipes included.

Batch Cooking Online Fall Session 2021

STIR THINGS UP IN YOUR KITCHEN THIS FALL!!

Fill your freezer and your recipe stash with new & exciting meals and snacks that are sure to nurture your family's bellies AND make your life a little easier.
If you've been feeling a bit tired of your own cooking and are looking for some nutritionally focused, outside influence, this is the course for you! Join in on a WEEKEND OF BATCH COOKING!!

Over the course of 2 mornings, we will bang off a bunch of different plant-based and totally delicious recipes to provide you with a week, and many more, worth of INCREDIBLE food for you & your family. You will receive a detailed shopping list ahead of time with lots of time to hit the grocery stores. Each morning, we will make a selection of recipes together, live over Zoom, some for the freezer and others to consume for upcoming meals. The goal is to provide you with the motivation to make a little room in your life for batch cooking, to inspire some kitchen magic and introduce more plant-based meals & ideas, AND to give you something fun to do for a weekend!
All recipes will be Plant-Based, Gluten & Dairy Free!

Saturday, Sept. 18th, 2021, 10am - 12:30pm PST
Sunday, Sept. 19th, 2021, 10am - 12:30pm PST
Total Cost: $85 per person.
Groceries are not included 

NOTE: Payment can be made by following the ticket link provided OR directly through me via email: cindyspratt77@gmail.com & etransfer (preferable )

HOPE TO SEE YOU THERE!

Summer Cooking Camp for Kids - Online

This is a 4 day long Summer Cooking Camp for eager kitchen enthusiasts! If you have a budding chef in your household looking for more independence & inspiration in the kitchen, as well as something fun to do this summer, this class is the perfect fit!

This is a live, online Cooking Camp that is accessible to all kids out there keen to learn more about working in the kitchen, baking, cooking, blending, knife skills, proper measurement, and following recipes. Each day will include: following along and creating a few recipes at home, discussion about real food choices, healthy nutrition, and positive food habits, and of course tasting our meal creations together!
Note: Kids will need online access & a computer/tablet/phone to connect via Zoom.
Shopping list for the full week, including equipment needs, will be sent out by the previous Friday with plenty of time to shop. Recipes for each day will be sent out the previous day to give you time to set out ingredients & equipment. All recipes will be plant based, gluten & dairy free, and health centered.
Some parental involvement will be required, depending upon your child’s age & kitchen experience.

This is the only Kids Camp I’ll be offering this summer, grab a spot soon!

PARTICIPANT NUMBERS ARE LIMITED.
SUGGESTED AGES: 9 - 12
MONDAY - THURSDAY, JULY 12TH - 15TH, 10AM - 12PM VIA ZOOM

TOTAL COST: $85 PER CHILD (ADD A SIBLING FOR AN ADDITIONAL $25)

REGISTER BY FOLLOWING THE BUTTON BELOW OR DIRECTLY BY EMAIL & ETRANSFER: CINDYSPRATT77@GMAIL.COM (PREFERABLE 😊)

Batch Cooking Online Spring Session

SPRING INTO SPRING WITH AMAZING PLANT BASED MEALS!!

Move into the Spring Season well nourished and with new found knowledge and pride in the kitchen! Fill your freezer and your recipe stash with new & exciting meals and snacks that are sure to nurture your family's bellies AND make your life a little easier.

Join in on a WEEKEND OF BATCH COOKING!!

Over the course of 2 mornings, we will work together to create different plant-based and totally delicious recipes to provide you with many meals worth of INCREDIBLE food for you & your family. You will receive a detailed shopping list ahead of time with ample time to hit the grocery stores and shop safely. Each morning, we will make a selection of spring focused recipes together, live over Zoom, some for the freezer and others to consume for upcoming meals. The goal is to provide you with the motivation to make a little room in your life for BATCH COOKING, to inspire some kitchen magic, to introduce more plant-based meals & ideas, AND to give you something fun to do for a weekend!
All recipes will be Plant-Based, Gluten & Dairy Free, and as focused on available Winter Foods as possible!

JOIN ME:
Saturday, April 24th, 10am - 12:30pm PST
& Sunday, April 25th, 10am - 12:30pm PST
Total Cost: $85 per person.
Groceries are not included 

NOTE: Payment can be made by following the ticket link provided OR directly through me via email: cindyspratt77@gmail.com & etransfer (preferable), please be sure to include your preferred email for communications with payment 😊

HOPE TO SEE YOU THERE!

HERE’S A FEW THINGS PAST PARTICIPANTS HAVE SAID ABOUT THE BATCH CLASS:

“Cindy, that was so incredible! Your organization and clarity was so appreciated and made the experience so smooth! I had so much fun and feel so grateful for a fridge and freezer full of delicious and nutritious food. I can't wait to join another Batch Cooking soon!” Sarah

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“Batch cooking with Cindy is such a fun way to fill up your fridge and freezer with delicious, nourishing food!” Holly

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“Cindy's class was fun, informative and inspirational. I will incorporate my new found knowledge of cooking plant based meals into my diet, not only are they good for me, they taste ahmazing” Cindy A.

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“Cindy Spratt's batch cooking class was amazing, well organized, and educational. I learned so many different cooking skills that I am now able to use in my kitchen. I am a huge fan of her delicious & nutritious meals, snacks, and healthy treats. Thank you Cindy!” Bonnie

Feel Good Holiday Treats for Kids

For kids who love to make delicious creations in the kitchen, this workshop introduces healthy, easy, AND decadent Holiday Goodies that everyone can drool over! From my kitchen to yours, using only real food ingredients, together, the kids and I will create several Holiday-style sweet treat recipes, in a 2 hour, interactive Zoom class. All recipes are designed to nourish and make the body feel good throughout this celebratory season and beyond. Throughout the class, we will discuss the use of beneficial ingredients, how to swap out refined foods with better options and why, and how to respect and enjoy treats while also supporting the body and overall health.
All recipes are gluten, dairy, and refined sugar-free, and are designed so that kids can make them on their own, replicate them easily, and get excited about creating healthy goodies for family and friends throughout the Holiday season! Participants will receive a detailed & comprehensive shopping list one week prior to class date, in order to provide adequate time allowance for shopping.
Join in on some Holiday fun in the kitchen!

Saturday, December 5th, 10am - 12pm (PST), hosted through Zoom

For Kids Ages 9 - 14
Total Cost: $40 per child (Cost does not include groceries)
Spots are Limited
Register here or etransfer: cindyspratt77@gmail.com (preferable)

Raw Desserts - for Kids 10 and Up

SATURDAY, FEBRUARY 22ND, 2020, 10AM - 12PM
IN PARTNERSHIP WITH THE KOOTENAY COOP
REGISTER IN PERSON OR BY PHONE: (250) 354-4077

This is an in-the-kitchen, hands-on class, designed for kids who love to create delicious desserts! Allow Cindy to introduce your young chef to the world of raw dessert making, where they can experience all the sweetness and creativity of dessert without the downfalls of sugar overload! Together, we will learn how to use specific ingredients and kitchen techniques, read recipes, measure ingredients, and discuss how to swap out refined ingredients for healthier choices. In the kitchen, we’ll create incredibly decadent & delicious raw desserts that are made up of whole, unprocessed ingredients and are beneficial & satisfying for the body. Kids will go home armed with amazing recipes and new ideas on how to recreate decadent desserts in a healthful way.

EARLY BIRD PRICING UNTIL January 1: $25 for members only!

$35 for members and $40 for non-members
Includes demonstration, recipe book, dessert tastings

Eating For Cancer Prevention

SATURDAY, MARCH 14TH, 2020 10AM - 12PM
IN PARTNERSHIP WITH THE KOOTENAY COOP
REGISTER IN PERSON OR BY PHONE: (250) 354-4077 X 205

Whether you have had cancer, lost someone to cancer, or are watching a loved one struggle with cancer, we have all had cancer in our lives. There is great power in prevention; in the peace of mind that comes with knowing we can do something about it and are capable of being proactive in protecting our families.This information-packed class will cover key strategies for how to create a diet specifically geared towards preventing the development of cancer. You will receive recommended food lists, a shopping guide, a sample meal plan, delicious tastings, AND go home armed with fantastic recipes designed specifically to stop cancer cells in their tracks!

EARLY BIRD PRICING UNTIL January 1: $25 for members only!

$35 for members and $40 for non-members
Includes demonstration, recipe book, light meal

Plant Based Cooking for Kids

SATURDAY, NOVEMBER 2ND, 10AM - 12PM
IN PARTNERSHIP WITH KOOTENAY CO-OP
CALL TO REGISTER: (250) 354-4077 EXT. 205

Do you have a young culinary enthusiast in your home who would love to learn more skills in the kitchen? During this 2-hour, in-the-kitchen workshop, kids will measure, chop, and follow recipes together to create a delicious, plant based meal. We will talk about the benefits of Plant Based Eating, choosing real, whole food ingredients, and how to convert recipes and read food labels.  Kids will practice measurement, cooking and chopping skills, and go home with several recipes to recreate in your kitchen. Send me your young chefs for a morning of food, fun, and creation!

Ages 10+

$30 for members and $35 for non-members
Includes demonstrations, recipe book, skill development & a meal

Check out more Workshop Offerings Here!

Vegan Athlete

October 19th, 2019 Fitness Forum
Nelson & District Community Complex, Nelson BC

For instructors looking to move in a more plant-based, vegan direction, or wanting to learn how to work with vegan clients, this class will cover all the basics.  Learn how to maintain and improve strength, endurance, and a healthy body, while incorporating a vegan diet. We will discuss the benefits of vegan food, achieving macronutrient balance, maximizing nutrient absorption and assimilation, and discuss pre and post exercise food combinations. We will also cover nutrient deficiency considerations, specific vegan athlete food lists, as well as nutrient boosters and how to incorporate them. This class will include take home recipes designed for athletic performance as well as a live food demo and tasting!

Class is 90 minutes & includes quick food demo and sample!
Register through the RDCK for fitness professionals: Fitness Forum 2019 Brochure

Gut Rehab

Saturday, Nov. 28th, 10am - 12pm
Selkirk College, Remote Learning

If you have been struggling with digestive discomfort, brain fog, and a depressed immune system, and are looking for clarity on how to properly improve your own unique digestive function, this class is for you! We will cover popular topics like leaky gut syndrome, the gut-brain connection, the GAPS diet, SIBO, and how to find the right healing protocol for your individual needs. We will discuss the differing stages of healing, how to choose the right supplements, and incorporating powerful, real food ingredients to support long-term gut healing. Learn how to strengthen your immune system, heal intestinal damage, and reduce related symptoms, through quality food, lifestyle practices, and supportive supplementation. You will receive protocol guidelines, food and supplement lists, as well as recipes to guide you towards total gut rehab.
Live demos and recipe book included!

Class is offered over Zoom, you will receive a class link once you’ve registered.

REGISTER THROUGH SELKIRK COLLEGE HERE

Happy Camper - Plant Based Meals for Camping

Tiny Lights Festival,
Ymir, BC. June 7 - 9, 2019

Join me during this inspiring & creative weekend of music, artistic exposure, learning, connecting, & relaxing!

Learn how to make delicious, plant-based, nutritionally-dense meals, all designed for camping. This is a 1-hour, in the kitchen workshop where we will cover meal planning & prep for camping, nutritional teachings: nutrient-density, plant-based eating, macronutrient balance & positive eating habits, AND you will enjoy a live recipe demo with yummy samplings!
Here’s where you can also purchase my HAPPY CAMPER Pocket Book Recipe Collection, with over 25 delicious plant-based recipes for you to experiment with and indulge in all summer long!
Recipe Books are $20ea and will also be available at the Merch Tent! - Copies are limited!!
All ages welcome!

Kids Summer Cooking Camp

JULY 16 - 19, 10AM-1PM

Kootenay Kids, 312 Silica St. Nelson, BC

Kids ages 9-12
Maximum 8 Participants

Total Cost: $135

Come play in the kitchen! This is an action packed 4-day kids camp for up and coming chefs who love to create and learn all about food. Each day will include the preparation of both a snack and lunch, nutrition tips and activities, healthy eating practices, and lots of delicious food! We will be using as many local and organic ingredients as possible with the goal of educating kids about real, whole foods. We will develop kitchen skills while exploring conversations about how what we eat affects how we function. Kids will go home each day with healthy food in their bellies, new skill sets for the kitchen, and recipes to recreate at home.

Plant Based Cooking for Wildflower Kids

FRIDAY, JUNE 7TH @ WILDFLOWER KITCHEN, 12PM - 3PM
REGISTER WITH ME DIRECTLY

Do you have a young culinary enthusiast in your home who would love to learn more skills in the kitchen? During this 3-hour, in-the-kitchen workshop, kids will measure, chop, and follow recipes together to create a delicious, plant based meal. We will talk about the benefits of Plant Based Eating, choosing real, whole food ingredients, and how to convert recipes and read food labels.  Kids will practice measurement, cooking and chopping skills, and go home with several recipes to recreate in your kitchen. Send me your young chefs for an afternoon of food, fun, and creation!

Cost: $40 per child
Only 8 Spots Available
Ages 10+
For inquiries about kids just outside of this age range, please contact me directly

Little Chefs

Ages 0 - 6 with Parents
Every Thursday during the month of April, 9:30am - 11am.
Kootenay Kids, 312 Silica St. Nelson, BC
Drop in - FREE

If your looking for healthy food, kitchen inspiration and for something fun to do with your little one, JOIN US every or any Thursday morning during the month of April! This series is a fun, playgroup style, class with good food, activities for the kids, nutritional guidance, in-kitchen recipe demos for parents, and take home recipes for you to recreate your own way. Each class will have a different theme and hands-on help to keep the little ones entertained while we make and share food together.
No commitments necessary, just drop in!
Hope to see you there!

Positive Body Talk - 2nd Session

We had so much to talk about and much more material to cover in our first session, that we decided to continue the discussion! (I don't have a date set yet for a 3rd, but it is my intention to run another class early June :) )

Don't worry if you missed the first class, join in at any time, on this powerful, transformative conversation & connect with other women, parents, educators, and come together on a subject that deserves our attention!

If you are a parent/woman/teacher/educator that has concerns about how to raise children with a positive body image and relationship with food,
THIS IS A WORKSHOP FOR YOU!

Body image distortion & dysfunctional eating, both continue to greatly affect our growing children, their self-esteem & decision making, their overall health, and respect for the body. In this 3 hour workshop, we will explore this intricate relationship between developing kids and food & body, how to talk to them about this relationship, and how to recognize signs of struggle. We will discuss dietary habits, the affect of social media and mainstream marketing, self-esteem, and intuitive eating practices. We will explore the role of Mind-Body Nutrition, as well as cover topics such as dieting, toxic dietary beliefs, fear foods, guilt & shame, and language. The goal is to provide parents with practical tools to apply and support positive positive body image & food relationships in our young ones. Workshop will include informational handouts, discussion, in-class exercise, dietary focus, and suggestive homework. Snacks & tea provided.

KEY TAKEAWAYS:

✔️Increasing awareness of the role body image plays with self-esteem and mental and physical health
✔️Understanding our role as parents
✔️Increased understanding of internal and external influences that help shape one’s body image
✔️Exploration of the correlation between media trends and body concerns
✔️Recognizing signs of low self-esteem, negative body image, and food dysfunction
✔️Providing practical tools to help our kids understand risks, media messaging, social pressures, and seeking support
✔️Supporting one another as parents

Sunday, May 5th, 9am - 12pm
Central School (Wildflower), 811 Stanley St, Nelson BC
$25/person

Nourish + Nurture

Building Positive Relationships with Food & Body

4 week course, every Thursday, Jan. 17th – Feb. 7th , 6 – 8pm
@ Manistone Wellness Centre, Nelson BC

 In this 4 Part Workshop Series, we will explore and deepen the relationship with food and body. We will introduce Mind-Body Nutrition exercises and Intuitive Eating Practices as well as cover topics such as fear foods, body image, guilt & shame, chronic dieting, toxic dietary beliefs, and language. There will be offerings of guidance and support throughout each session with in-class work-shopping & exercises, as well as homework assignments to explore.  The goal is to provide practical tools and exercises to bring awareness and healing to past, current, and future issues with food & body, while learning how to integrate positive food relationships into our present lives. Each workshop will include informational handouts, discussion, in-class exercise, dietary focus, and suggestive homework. Snacks & tea also provided.

Feel Good Holiday Treats

Private Workshop Offering in Ymir:
Saturday, December 8th, 10am - 12pm
Contact me soon to Register!

Kootenay Coop, Nelson, BC - FULL
Saturday, December 1st, 10am – 12pm
$30 for members/$35 for non-members
Classes fill quickly, call to register: (250) 354-4077

Let the Holiday Madness Begin!!

For sweet lovers of all kinds, this workshop introduces a new style of easy, crazy good Christmas goodies! Packed with nutritional benefits, mood enhancers, and blood sugar stabilizers, these treats are designed to make you feel good about your sweet consumption this holiday season. We will discuss the use of beneficial ingredients, how to swap out refined foods with better options, and how to boost your treats with health enhancing super foods. All recipes are gluten, dairy, and refined sugar-free, and are designed so that you can take them home and replicate them easily, providing healthy goodies for your family and friends throughout the holidays. Gather some friends, bring an appetite, a pen, and some sweet treat enthusiasm!

Interested in hosting a workshop?
Contact me through Facebook
Or Call: (250) 551-1343

Everything Candida

SATURDAY, APRIL 13TH, 10am - 12pm
@ KOOTENAY CO-OP
CALL TO REGISTER: (250) 354-4077

Do you suffer from sugar cravings, headaches, digestive discomfort, skin disorders, brain fog, mood swings, or have trouble losing weight? Candida overgrowth has become a widespread issue in the last decade, contributing to rises in obesity, chronic fatigue, degenerative diseases and autoimmune conditions. Most of us are symptomatic to varying degrees, but no matter the extent to which you suffer, the candida protocol has benefits for everyone! This workshop is all about candida: causes, identification, trouble shooting, dietary recommendations & maintenance. We will cover the entire protocol: food lists, treatment strategies, and specific dietary recommendations including a 7-day meal plan and tons of recipes. Join us for a great info session, live demos & delicious food tastings!

Gut Rehab

THURSDAY, MAY 2ND, 6pm - 8pm
IN PARTNERSHIP WITH THE KOOTENAY CO-OP
CALL TO REGISTER: (250) 354-4077 EXT. 205

If you have been struggling with digestive discomfort, brain fog, and a depressed immune system, and are looking for clarity on how to properly improve your own unique digestive function, this class is for you! We will cover popular topics like leaky gut syndrome, the gut-brain connection, the GAPS diet, SIBO, and how to find the right healing protocol for your individual needs. We will discuss the differing stages of healing, how to choose the right supplements, and incorporating powerful, real food ingredients to support long-term gut healing. You will receive protocol guidelines, food and supplement lists, as well as recipes to guide you towards total gut rehab. Live demos and delicious food samples included!