shop.prep.cook with The Soanka’s

I’ve been here, there, and everywhere in the community teaching cooking classes and delivering healthy lifestyle presentations. Now, I want to bring my passion for food right to you in your home. shop.prep.cook is a more personal experience. The way I see it this is your food you should have it your way. Having it your way means being involved in the entire process from meal planning to cooking. What I’ve learned is most people may  want to cook at home but their busy lifestyles make it more challenging, some have ran out of ideas, and others may just not know where to start. No matter where you are I want to help. I’m full of ideas and passion for home cooked food. 

As new parents and thriving personal trainers Derek and Christie Soanka were in a need of a little help. As personal trainers there job is health and wellness, but with their busy schedules sometimes they just don’t have the time to prepare home cooked meals. I admire them for not being afraid to seek help and am honored to be the one to help them. They’ve also bought a few copies of my cookbook to give to some of their clients. They realize how important nutrition is in helping their clients meet and maintain their goals.

The experience
It was my great pleasure spending Sunday afternoon with Derek, Christie, and baby Olivia at their home. After our consultation they decided to do their own grocery shopping with a customized grocery list that I provided.

When I arrived at their home the counter tops were a sea of color thanks to the fresh produce.

After giving one my spiels about cooking and timing the meal.  Christie and I got to work prepping and cooking. Derek was nearby in their home office cracking jokes and baby Olivia was napping.

Christie admits she’s not much of a cook but with me by her side was eager to learn. Her first task, boil water. Hey, you have to start with small steps.

With me coaching her Christie made the No-Bake Oatmeal Energy Bars, Hummus, and Baked Sweet Potato Fries.

Olivia awoke from her nap so she joined in on the delicious, fun! I fed her, her first potato. She liked.

After a while Olivia wanted mama so Derek took over in the kitchen. Watch out!  I started him off by chopping the slaw and he helped make the peanut sauce. He loved the peanut sauce he said, “It’s legit.”


We spent the afternoon prepping, chatting, laughing, cooking and creating magic, food magic. Christie and Derek done a great job in the kitchen and can feel proud of the meals they prepared.  This week they’ll have an array of home cooked tasty dishes they can reheat with ease — Outside of the Box!

The Soanka’s personalized  menu:
Classics: Macaroni & Cheese
Dips & Sauces: Hummus, Peanut Sauce, Teriyaki Sauce
Snacks: Kale chips, Sweet Potato Fries, Crudités (raw vegetables)
Salads: Green Bean & Potato Salad, Black Bean Confetti Salad, Simple Slaw
Meat: Sautéed Chicken



Taste Testing Fun!
The Spread


Chrisetta Mosley

Chrisetta Mosley

I am a product – and now a survivor – of childhood obesity. As a child, my family always told me that my extra weight was merely baby fat and I’d eventually grow out of it. I never did. Instead, my childhood is filled with memories of not being able to ride a bike, flattening its training wheels from being over the recommended weight, and avoiding P.E. classes by any means necessary. For years, I wore my fatness like a wounded soldier wears a Purple Heart - with pride. I owned the look. I dressed it up. I worked the room. There wasn't a skinny girl who intimidated me. I made sure my hair was laid just right. Nails polished. Outfits coordinated to the tee. Accessories to compliment every outfit. But everyone has a breaking point, and mine came in the spring of 2004 when I tipped the scale at nearly 400 pounds 388 to be exact. I was MISERABLE trapped inside of that body. I no longer wore my Purple Heart with pride. Rather, I was ashamed and frightened. Ashamed that I had allowed food to become my everything – frightened I would die because of it. Drastic times called for drastic measures... Today, I’m bound and determined to live a better, healthier, active lifestyle. I realize I’m no longer a passenger in my life, I’m the driver. I’m overcoming my inhibitions and I’m slowly but surely saying farewell to my old childhood nemesis, obesity. For once and for all, Farewell Fatso!

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