Andrea Docherty Nutrition
568 Chatham Street E, Unit 5 N9A 2X1 Windsor, ON, Canada

Are you a snacker? I usually recommend my clients include a snack between meals that are spaced far apart. Those who are more active should especially include snacks between meals. Scroll through for some snacks you can prep ahead of time. These are great for work or when you are out and about during the day. For a balanced snack pair a fruit/ veggie or whole grain with protein. Shown here are 250mL mason jars and some small cups I purchased at the dollar store. Remove the cup lid, add a dip or nuts into this and place into the mason jar. It will fit perfectly into the opening of the mason jar and then you can add the mason jar lid on top.

Workplace Cooking Demos These past few weeks I have been visiting each branch of WFCU Credit Union teaching employees about how to prepare overnight oats as a healthy, nutrient packed grab and go breakfast! Everyone got the chance to prepare their own. I offer a number of other hands-on cooking demos for sports teams and workplaces. If you would like to work with me, send me a message! @ Windsor, Ontario

Makeahead Lunch Idea | Mashed Curried Chickpea Salad I made a batch of this salad on the weekend to eat throughout the week on crackers (these are Multigrain Ryvita Crackers shown) or 100% whole grain wraps. Here's how to make it: ... Ingredients: 1 can (about 2.5 cups) of chickpeas drained and rinsed ~1/2 cup each red peppers and oranges cut into small pieces 3 green onion, sliced thinly ~1/3 cup plain yogurt (I used regular but you could use Greek, it will just be thicker) 2-3 tbsp tahini 1 tbsp lemon juice 1 tsp curry powder salt and pepper to taste 1/4 tsp onion powder Directions: 1. Place chickpeas in a blender and pulse a few times until most of the chickpeas are broken into small pieces but not pureed. Or, you can use a potato mashed to mash them up with a fork. Transfer to a bowl and add in the carrots, peppers and onions and mix. 2. In another small bowl, mix the yogurt, tahini, lemon juice, curry powder, salt and pepper. Add more spice to taste. 3. Mix the yogurt mixture with the chickpeas and veggies. If too dry, add more yogurt or tahini. Keeps in the fridge for about 1 week.

Thanks to Reko International Group Inc. for having me back to do another cooking demo! This time everyone got the chance to learn about creating healthy breakfasts and to make their own personalized overnight oats to take home! If you would like me come to your workplace and provide healthy eating cooking demos, comment with your email address and I will get in touch with information. Or send me a direct message!

If you are a runner, check out this great free event happening tomorrow at The Running Factory with an excellent physiotherapist Mary Braggs! I had some knee issues earlier this year that she helped me out with.

Meal Prep Sunday complete! Did you prep any meals on yesterday? If so, what did you make? Here is what I'll be having this week: - Greek Chicken Wraps (Greek chicken kebobs from the cookbook Yum & Yummer will be eaten on whole wheat pitas with tzatziki sauce and on the side a salad with red peppers, tomatoes, olives, parsley, dried oregano and lemon juice and feta cheese)... - White Bean & Tempeh Patties (with harissa seasoning) and roasted asparagus and zucchini - Snacks include hummus with veggies (used up the leftover vegetables from the greek salads) and fruit + cottage cheese (not shown)