Youth Led Nutrition Education Session

====student becomes the masteR====

Good Food for All provides a variety of peer leadership opportunities for youth in our programs. Our leadership opportunities are designed to help youth develop responsibility, organizational skills, management skills, public speaking skills, and food skills, all while helping their community.

Smoothies with john

John Graham has been an active member of the Eastside Afterschool Program for the last two years. He’s the first youth to participate in one of our peer leadership opportunities. In 2017, John was Good Food’s Foodie of the Year, an award given out annually to a youth who excels in our nutrition education sessions and incorporates the lessons into their daily life.

John took initiative and offered to share his food skills with his peers by teaching a nutrition education session. He reaserched smoothie recipes, made a shopping list and presented his smoothies to the class using the magic bullet he was awarded as Foodie of the Year.

John demonstrated a variety of options using his favourite ingredients. He encouraged his peers to experiment and discover their own favourite smoothie recipe!

Johns smoothie Ingredients
  • Pineapple
  • Frozen berries
  • Coconut milk
  • Almond milk
  • Kale
  • Spinach
  • Hemp hearts
  • Bananas
Quote from john

“I was happy to share what Good Food for All taught me about nutrition with my friends. Good Food has helped me develop the skills I need to lead a happy and healthy life and I think everyone deserves that chance.”

– John Graham, 18

Good food for all and FOREVER
John and Gracie at the Eastside Afterschool Program Year End Party

Good Food is passionate about helping young leaders develop their food and professional skills. We aspire to inspire a creative mindset and provide a positive space for youth to develop their passions.

Donate to help fund our peer leadership opportunities.

School Lunch Meal Prep: Quinoa Salad

====School lunch survival guide====

With school starting up after a long hot summer, our latest food skills class targeted one of the hardest parts of school for many young local individuals: school lunch.

Many youth living in East Van face high levels of food insecurity. Between homework, projects, extra curricular activities and a part time job, planning and preparing a lunch every night is sometimes too much for many independent youth.

In the Eastside Afterschool Program:

  • 20% of youth rely on free school lunch programs
  • 35% regularly don’t have a lunch to eat
  • 40% make their own lunch every day
  • 5% of youth have a parent or guardian prepare their lunch for them

Gracie taught the youth a meal prep solution to their lunchtime needs: Quinoa Salad.

Meal Prep Class

Eating a balanced and sustainable meal midday improves student performance in afternoon classes. Eating a proper lunch reduces the energy crash youth often experience around 3pm.

Quinoa Salad is a game changer when it comes to school lunch meal prep. One big batch made on Sunday night will last until Friday. Prepping eliminates the need for making lunch every morning. It is also cost effective.

Quinoa salad, protein, health

Gracie’s quinoa salad


  • Prepare 1 cup of quinoa according to package instructions (add turmeric to water while cooking)
  • 1 pepper chopped
  • 1/4 onion diced
  • 1 can of corn or 1 cup frozen corn
  •  1-2  celery sticks diced
  • 1/2 broccoli head chopped
  • 1  carrot chopped
  • 1 can black beans or chickpeas
  •  1 cup steamed edamame beans
  • 2 cloves garlic diced
  • 1/2 tablespoon rice vinegar or apple cider vinegar for preservation

Mix all ingredients in a large container. Store in fridge up to 5 days.


For the presentation, we used lighthouse Sesame Ginger dressing. A simple  balsamic and Greek dressing also pairs well. Gracie encouraged the youth to try making their own dressing if they had the time, otherwise store bought does the trick!


This salad is protein packed, thanks to quinoa, edamame beans, chickpeas and broccoli. Add more protein with a hard boiled egg, a couple pieces of cheese or half an avocado to ensure a balanced meal.

Adding in fresh spinach, micro greens, and grape tomatoes is extremely beneficial to your health and delicious!

Easy as 1,2,3!

Now you’re set! It’s best to prepare your lunch container the night before or morning of to keep all the ingredients fresh.

Every morning or night add the base, salad dressing, protein and greens in your lunch container and your lunch is done for school! It won’t take longer than 5 minutes.

Eastside food skills

The youth witnessed the salad being freshly made during the education session. After their workout, they enjoyed it as a protein-packed post workout meal.

We’re grateful we can help impact the nutritional needs of the youth in our programs, and we encourage they share the knowledge they learn with their peers at school.

We frequently provide non perishable food in our  food pantry such as canned corn, beans and quinoa.

Help us keep our food pantry stocked:

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Foodie Q&A: The Health Benefits of Tzatziki

Good Food for All member Grace Bell taught the Eastside After School Program’s youth a simple yet delicious traditional greek recipe: Tzatziki!

Goodfoodforall, nutrition education, Foods Q&A, tzatziki
She demonstrated how to prepare the dish while explaining the nutrition benefits of each ingredient.

Tzatziki, foodie Q&A, post workout, food sustainability

Click on picture for recipe inspiration

 Healthy tzatziki recipe
  • 2 cups Plain greek yogurt.
  • 2 cups grated Cucumber.
  • 2 cloves grated Garlic.
  • 1/2 cups finely chopped dill.
  • 1/3 cups lemon juice.
  • 1/2 teaspoon salt.
  • 1/3 teaspoon pepper.
  • 1/2 teaspoon Kirkland organic no salt seasoning **optional.
Instructions- easy as 1,2,3
  1.  Squeeze grated cucumber over sink to remove access water.
  2. Collect all ingredients in a medium sized mixing bowl.
  3. stir until an even consistency is reached and serve!

**store in refrigerator


lemon healthy

Health benefits
  • Plain Greek yogurt is high in protein and low in sugar making it a perfect post workout snack option.
  • Cucumber has a high source of fibre which is one of the healthiest carbohydrates and helps to sustain energy throughout the day.
  • Dill  helps with digestion, depression as well as menstrual cramps!
  • Lemon juice which is high in Vitamin C as well as helps with digestion and weight loss.
  • Garlic helps boost your immune system, as well as protects against common brain diseases.
  • Salt contains important minerals for our body including potassium, iron, zinc and calcium that assist with fluid balance and muscle function, however some varieties are healthier options such as Himalayan and sea salt.
  • Pepper stimulates the stomach which then produces more stomach acid and helps with the digestion of proteins.
  • Olive Oil is a healthy fat and contains antioxidants which helps to sustain our bodies energy and performance throughout the day.
  • Kirkland Organic no salt seasoning contains onions and tomatoes which both contain Vitamin C and Potassium.
eastSide afterschool program

The Eastside Afterschool Program is dedicated to inspire youth at risk, primarily from the downtown Eastside to become passionate about their mental and physical health. Providing a safe space for youth to workout, feel connected and supported by adults, as well as their peers. Good Food for All insures a continuous supply of healthy snack options as well as nutrition education.  Good Food plays  a large role in creating a program youth can depend on, resulting in initiative for these youth to lead  healthy lifestyles.

Youth programs, downtown Eastside, healthy community

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