High Energy Snacks

Do you lack energy at certain times during the day? Do you find yourself turning to caffeine and sugar for a pick up? Do you need ideas for healthy school-friendly snacks? Join STIR Cooking School and Pomme Natural Markets to learn new healthy, nutrient-dense snacks that are easy to prepare and taste great! STIR Cooking School will demo and provide samples of three delicious, healthy snacks to help avoid those low energy slumps and get a fresh start on new year.


For more info and to register

Healthy Holiday Food Strategies

1]  STOCK the Freezer!
Take a few hours each weekend to make a few simple meals to have on hand when things get crazy. You could make a simple tomato sauce and use that as a base for Chili, Spaghetti Sauce and Minestrone Soup. You will be all set for those uber-busy evenings when you may have been tempted to grab a highly processed or fast food dinner.


What’s with all the rich baking at this time of year?  Do you need a cookie exchange resulting in dozens of tempting goodies haunting you? Make a few family favourites and freeze them for occasional treats. If you are gifting goodies, make a layered mason jar of dry ingredients and tie the recipe on with a pretty bow.


3]  HEALTHY Foodie Gifts
Get together with kids or friends and make some BBQ spice mix, salad dressing herb mix or popcorn mix for great foodie or hostess gifts.
Make dinner for a favourite friend or a lovely warming winter soup as a gift, they will be so grateful.


4]  SNACK attack
Most of our issues with not so healthy choices revolve around being unprepared.  Stock your kitchen, car and purse with mini snack bags filled with nuts seeds, and dried fruit. Keep mandarin oranges, apples and grapes ready to grab. Mini bags of popcorn are also great for a quick snack. Be Prepared!


5]  KEEP Hydrated!
Make sure you bring water when you head out for the day. Keep some lemon or lime water in the fridge ready to go. Avoid drinking your meals, those eggnog lattes and other rich drinks are chock full of unhealthy fats and sugar.
Not only do they lack nutrients but you will experience a predictable energy drain after you fill up on these sugary drinks.

Festive White Bean Dip

Festive White Bean Dip
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  • 2 cups white navy or cannellini bean s- soaked overnight, rinsed and cooked until tender
  • 2 cloves garlic
  • 2 Tbsp fresh lemon juice
  • 1/3 cup olive oil
  • ¼ cup fresh Italian parsley leaves
  • salt
  • freshly ground pepper
  • 1 tsp dried oregano
recipe by STIR Cooking School



Red Dip - 2 roasted beets(roast for 45 min. 400 degrees)

Green Dip - 1 cup cooked edamame


-Dip crudités, pita, roasted veggies on a skewer

Place all ingredients in food processor, pulse until coarsely chopped. Season with salt and pepper.

Place in bowl or individual mini bowls or jars and serve with dippers.

Red Dip-Add roasted beets to the white dip and mix well.

Green Dip-Add edamame to white dip and mix well.

For a super festive look, layer the 3 colours of bean dip in a small glass jar and place raw veggies sticks into the dip for fun individual appies. (Cuts down on those double-dippers too).


Lunch Box Blues Contest!


 ~ $500+ PRIZE PACKAGE ~

 Dear Valued Contestant,

As with every contest, please read the Fine Print!

Are lunches a major source of arguments, worry, stress or heartache in your house?

Stir Cooking School and Tutoring…With A Twist are super pumped to bring you this contest to help you end your “Lunch Box Blues”!

You are invited, from November 15th to December 15th, to send a picture or a description to us of the WORST lunch you’ve sent your child to school with !  Or, ever almost sent your child to school with (until your Mother’s guilt kicked in)?!

To be entered to win, you have three options to submit your picture or description, you can:
1) Post it our facebook page: www.facebook.com/TutoringWithATwist/.

2) Email it to us: info@tutoringwithatwist.ca. (When you email it, please indicate whether you would be ok if we posted it on facebook and whether we have your permission to credit it to you!)

3) Post it as your status on your facebook and tag Tutoring…With A Twist’s facebook page on your picture and in your status.  To tag our facebook page, you will have to have “liked” it first. You can do that at this link: www.facebook.com/TutoringWithATwist/.

People who submit their “Worst Lunch” pictures or descriptions will be entered into a draw to win a Lunch Box Cooking Class hosted by Tutoring…With A Twist and run by Stir Cooking School!

Did we mention that this is a $500+ PRIZE PACKAGE?!?!

We will be randomly choosing ten “Worst Lunch” entries. The owners of these entries and their children will be invited to a Lunch Box Cooking Class on either January 30th or February 6th at 5pm.


Lunch Box Blues?

 Most parents dread this part of the back to school routine.  STIR have some helpful suggestions to get you off on the right foot.


1-LEFTOVERS! Whether it’s last night’s curry warmed up in a thermos, quinoa made into a salad or roasted veggies tucked in a wrap with some hummus, leftovers are a game changer.

Cook at least 3 extra servings every night, you can freeze individual portions if you have extra.



Sometimes “who” packed the lunch is more important than “what” is in it! Interview your kids and stock up on their ”likes”! If they pack their own they are more likely to eat it!

Make a checklist on the fridge with ideas under each of the major categories :

1)Protein choices:ie chicken, eggs, tofu, seed or nut butters(is permitted) beans/peas/ lentils, cheese

2)Fruit, Vegetables: apples, berries, bananas, veggie sticks or cooked/roasted

3 )Whole grains/rice/pasta: whole grain or sourdough bread, pasta, brown rice, quinoa

4] Healthy snacks: hummus or bean dip/ fruit or veggies, seed butter/apples, plain yogurt with fruit/honey, nuts and seeds, homemade pizza slice, whole grain crackers and cheese



If your child regularly brings home a full lunch bag, there is an issue. Kids need to fuel their brains and bodies, try and get to the bottom of the eating strike right away.

If they are bored with the same old thing try…

Choosing a theme occasionally, Italian with a skewer of tomato and mozzarella cheese, and pasta with a healthy meat sauce. Mexican lunch could include mini taco’s, salsa/ guacamole and corn chips with a bean and corn salad.

Try different nut/seed and dried fruit mixes, popcorn with a tasty spice mix or some pita or kale chips to keep things interesting



Pack lunches the night before. If you are using leftovers, pack right after dinner and tuck them in the fridge, ready for the am. rush.Heat thermos contents in the am.

Lunches in a jar are fun and easy! Have your kids do a food jar idea search on the internet,There is an endless number of great ideas that are fun and delicious.

Pick up a lunch box container with dividers. It makes the whole process easier and more healthy. Kids can fill the separated sections with their nutritious choices.

We want our kids to learn to pack and eat healthy food to fuel their brains and their activities! Set them (and yourself) up for healthy , delicious lunches this fall!

Need ideas?

The Lunch Box Class-FREE Class!

STIR Cooking School would like to offer you and your friends a special Lunch Box Class chock full of time saving ideas, healthy samples and recipes!

Here’s the offer:

  • get a group together of 8 or more interested friends
  • pick a time,date,location (2 hours is ideal)
  • e-mail us at info@stircookingschool.ca with your details
  • class cost is $55.00 per person and…

The organizer receives the class for FREE!




Kohlrabi Apple Slaw with Walnut Vinaigrette

Kohlrabi Apple Slaw with Walnut Vinaigrette
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  • 1 medium kohlrabi,shredded
  • 1 firm tart apple,shredded
  • ½ cup carrots, shredded
  • 1 cup basil, chopped
  • 3 Tbsp lemon juice
  • ¼ tsp salt
  • Walnut Vinaigrette
  • ½ cup walnuts, toasted
  • 2 Tbsp apple cider vinegar
  • 1/4 cup extra virgin olive oil
  • ¼ tsp salt
  • 1/8 tsp pepper
  • 2 tsp maple syrup
  • 3 Tbsp water
recipe by STIR Cooking School


Place the walnuts in a dry pan on medium-low heat, stir frequently to toast, set aside to cool.

Combine all salad ingredients, except basil in a large bowl,add lemon juice, salt.

Blend the toasted walnuts with vinegar, olive oil, salt, pepper, maple syrup and water until smooth.

Top salad with dressing and basil right before serving

Recipe by STIR www.stircookingschool.ca


Kimchi Workshop

Make your own batch of this fermented Korean sidedish.  Join us for this hands-on workshop to create your own batch of kimchi – ready to take home and ferment. We will sample different kimchi batches and also learn how to use it in creative ways in your everyday cooking.


More information and registration.

Miso Workshop and Sake Tasting with Naoko Jokoji

In this workshop Naoko will demonstrate how to make your own miso at home. She will also prepare three traditional recipes featuring miso. Each dish will be paired with a sake sample.  Naoko moved to Vancouver Island from Toyko, Japan in 1999. Naoko is passionate about preserving and teaching Japanese food traditions. She is currently a student at the Canadian School of Natural Nutrition.

For more information and registration.

Chia Breakfast Pudding

Chia Breakfast Pudding
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  • 1/3 cup chia
  • 1 can coconut milk
  • 1 tsp vanilla
  • 1 ½ cups fresh, local blackberries (or other berry, such as raspberry, strawberry)
  • 2 Tbsp maple syrup
recipe by STIR Cooking School


Puree all ingredients, except chia, with a blender or immersion blender (or mash by hand). Stir in chia, stir again after 10 minutes or so to prevent clumping. Allow the pudding to sit overnight. Stir and enjoy with fun toppings.

We love to create a chia pudding breakast bar. Each person can customize their pudding with a range of healthy toppings. This is perfect for family gatherings or overnight guests. All the prep can be done the night before,

leaving more time for you to relax and visit.

Topping ideas

• hemp hearts

• seeds

• nuts

• fruit

• yogurt

• granola