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Cooking at PERFORM


Cooking Ensemble

This cooking class provides a communal experience for participants who want to cook and prepare simple, nutritious and affordable recipes to have on-hand throughout the week. Participants cook 5 different recipes to take home.

How it works·        

  • Participants will cook at least one recipe from scratch in teams of two to three.
  • You will receive a sample menu of complementary foods to create balanced meals with the recipes that you prepare.
  • Receive tips and tricks on how to incorporate the ingredients and nutrients of the recipes into your diet.
  • Participants can bring their own containers (5 containers), or these can be purchased at the PERFORM Centre’s basement reception.
Topic Date Time
Minimize Salt & Sugar TBD 10:00 AM - 12:00 PM
Omega-3 from your food TBD 10:00 AM - 12:00 PM
Plant-based diet TBD 10:00 AM - 12:00 PM
Minimize Salt & Sugar TBD 10:00 AM - 12:00 PM
Omega-3 from your food TBD 10:00 AM - 12:00 PM
Plant-based diet TBD 10:00 AM - 12:00 PM

Healthy Cooking class

A fun, hands-on cooking class meant to equip participants with nutritious, simple and affordable meal ideas and evidenced-based nutrition recommendations. These sessions offer practical tips on how to add variety to meal planning and provide participants with delicious recipes, modified by a dietitian.

Healthy cooking classes are offered on demand; call to schedule your group of 8 or more. A list of possible classes are available are described below, however tailored menus are also available.

Previous Topics and Group Booking Ideas

Mediterranean Diet 101 – Fats

If you ever wondered about the difference between saturated and unsaturated fats and where to find omega-3’s, then this session is for you! A special look at popular fats such as olive oil, coconut fat, and cooking for diabetes and heart-health.

Mediterranean Diet 102 – Fibre

Have you recently been diagnosed with a gastro-intestinal condition and a specialized diet? Getting enough daily fiber for optimal health, while minimizing complications is often a concern. Are words like "fermentable carbohydrates", "soluble and insoluble fiber" piquing your interest? Do you wonder if you are choosing foods that give you enough fibre? Learn how to incorporate fibre rich foods into your diet, the Mediterranean way!

Taste Bud Awakening – Shaking Off the Drowsiness of Salt and Sugar

How can you spin a simple recipe in several different savory directions while saving money and reducing salt or sugar? This session focuses on spices, seasonings and low-processed food group combinations. A special look at cooking for diabetes, heart health and gastrointestinal conditions.

Plant-Based Diet – Protein Combinations

Whether you are vegetarian, pescatarian, or you eat meat occasionally, if you are interested in sustainable food habits, saving money and eating well, then this session is for you! Learn what makes a complete protein combination and how this applies to you!

Other possible themes

  • Cocoa
  • Anti-inflammatory diet with a focus on arthritis
  • Cooking and Nutrition for Athletes
  • Cooking and Nutrition for Aging


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