Client's Pick, Fitness, nutrition, Recipes

Lori’s Pick

LoriHere’s another pick from our wonderful Lori .P. She’s highly recommending this recipe and says she makes it every night for her and her family because it’s to die for! So check it out and let us know what you think by commenting below and sharing on Facebook.

Skillet Chicken Pizza

Serves 2

Ingredients

  • 1 ½ pounds bone-in chicken thighs (or other bone-in chicken pieces)
  • 2 strips thick-cut bacon (or pancetta), cut in pieces
  • 1 tablespoon olive oil
  • 2 cloves garlic, thinly sliced
  • 2 tablespoons capers, drained – these are dried flower buds – they give a nice salty taste!
  • ¼ teaspoon red chile flakes (use more or less, depending on how spicy you like it)
  • 14 ounces canned whole plum tomatoes – I use a 28oz can
  • 2 pints fresh cherry tomatoes – I have used fresh field and roma tomatoes too!
  • 1 teaspoon dried oregano (optional)
  • ¼ cup chopped fresh basil, plus 1 large sprig of basil
  • 4 ounces fresh mozzarella cheese

    Directions

  1. Chicken Skillet PizzaPreheat the oven to 425 degrees F. I use a heavy skillet and put it on the BBQ instead of the oven
  2. Add the chopped bacon (or pancetta) to a large oven-proof skillet (I used a 10″ for a two-person meal) and cook over medium-high heat until crisp and golden brown. Transfer the bacon to a paper-towel lined plate.
  3. If the pan is a little dry, add the 1 tablespoon of olive oil.
  4. Add the chicken thighs to the skillet and cook, turning occasionally, for about 10 minutes — they should be well-browned on all sides but not cooked through. Transfer the chicken thighs to the plate with the bacon. (Don’t drain the pan at any point!)
  5. Add the garlic, capers, and chile flakes to the pan. Cook, stirring frequently, for about 1 minute.
  6. Add the tomatoes, the large sprig of basil, and the oregano, and season with salt and pepper. Cook for about 10 minutes, until the tomatoes break down and the sauce thickens a bit. It helps to smash the tomatoes a bit with the back of a spatula or spoon as they cook.
  7. Add the bacon and chicken thighs back to the pan, and transfer the skillet to the oven. Bake for about 25 minutes, until the chicken is cooked through.
  8. Remove the skillet from the oven. Turn the broiler on high. Tear the mozzarella into small pieces and sprinkle them over the top of the skillet. Place the skillet under the broiler for about 2 minutes — watch carefully! Take it out as soon as the cheese bubbles and browns.
  9. Sprinkle the chopped fresh basil over the skillet. Serve over baby spinach or other greens.

 

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Client's Pick, Recipes

Mary’s Pick

me and mumPumpkin Pie Ice-cream Cake

My mum can find some pretty amazing recipes during the Holidays. This one was shared with us a week ago and it’s too delicious to wait until next Thanksgiving to share. So be sure to bookmark this page for 2018 or if you’re from the U.S., add it to your menu!

And by no means is this a healthy recipe!

Directions

Crust

  • 2 2/3 cups cookies
  • 2 cups pecans
  • 8 tablespoons of melted butter

Filling

  • 3/4 cup puree pumpkin
  • 1 can carnation evaporated milk
  • 1 can condensed milk
  • 3/4 cup brown sugar
  • 1/2 tsp of vanilla, cinnamon, and ginger
  • 1/4 tsp clove and nutmeg
  • 1 cup cream

pumpkinicecreampie-8Directions

Crush pecans and cookies and blend with melted butter. Place into the bottom of the baking pan.

Combine pumpkin, evaporated milk, condensed milk, brown sugar, vanilla, cinnamon, gloves, ginger, nutmeg.

Set aside

Whip cream into stiff peaks, fold into pumpkin mixture and pour into shell. Freeze overnight.

Client's Pick, Fitness, nutrition, Recipes

Denise’s Pick

Denise

This week’s pick is from Denise. She’s a dedicated fitness enthusiast who never stops. She’s always looking for a new challenge and finding ways to better her health; from running, to group fit, personal training, to cooking. So here’s her pick for this week’s Client’s Pick.

 


Sheet Pan Balsamic-Herb Chicken and Vegetables

INGREDIENTS:

Chicken:
  • 16 ounces boneless, skinless chicken breasts, halved
  • 1 tbsp balsamic vinegar
  • 1/2 tbsp extra-virgin olive oil
  • 2 cloves crushed garlic
  • 2 teaspoons chopped basil
  • 1 teaspoon chopped parsley
  • 3/4 teaspoon kosher salt
Balsamic Veggies:
  • olive oil spray
  • 1 large red bell pepper, cored and cut into 1-inch pieces
  • 1 medium (7-ounce) zucchini, quartered lengthwise and cut into 1-inch cubes
  • 1 cup asparagus, cut into 1-inch pieces
  • 1 medium red onion, cut into 1-inch pieces, layers separated
  • 1 cup cauliflower florets
  • 2 tbsp balsamic vinegar
  • 1 1/2 tbsp extra-virgin olive oil
  • 1 teaspoon kosher salt
  • freshly ground black pepper
  • 2 teaspoons chopped basil
  • 1 teaspoon chopped parsley

DIRECTIONS:

  1. Preheat the oven to 450 degrees F. Line a large sheet pan with parchment, if desired.
  2. Season chicken with 1 tablespoon balsamic, 1/2 tablespoon olive oil, garlic, 2 teaspoons dried basil, 1 teaspoon dried parsley and 3/4 teaspoon salt.
  3. Marinate while you prep the vegetables, the longer the better.
  4. In a large bowl toss the vegetables with 2 tablespoon balsamic, 1 1/2 tablespoons olive oil, 3/4 teaspoon salt, black pepper, 2 teaspoon basil and 1 teaspoon parsley.
  5. Spread out onto the sheet pan.Nestle the chicken in with the vegetables and roast until tender in the lower rack of the oven, about 20 minutes until the chicken is cooked through.
  6. Serve right away.

    Sheet Pan Roasted Balsamic Herb Chicken and Vegetables

Freezer Friendly

  1. Let the cooked dish cool completely.
  2. Portion it into freezer containers and freeze for up to 3 months.
  3. To serve, thaw in the refrigerator overnight.
  4. Reheat in a 325°F oven until warmed through 20 minutes.

NUTRITION INFORMATION

Yield: 4 servings, Serving Size: 1 piece chicken, 1 cup veggies

  • Amount Per Serving:
  • Smart Points: 4
  • Points +: 6
  • Calories: 251
  • Total Fat: 10g
  • Saturated Fat: 1.5g
  • Cholesterol: 83mg
  • Sodium: 557.5mg
  • Carbohydrates: 13g
  • Fiber: 4g
  • Sugar: 1g
  • Protein: 28.5g


Reference:

Read more at http://www.skinnytaste.com/sheet-pan-balsamic-herb-chicken-and-vegetables/#lxEJ7OhVFp7t7KQp.99

karate, Events

Iain Abernethy Seminar

In October, 2017 Shikomu in Burlington hosted another great weekend seminar where we navigated through the analysis of kata in various styles and the application of throws with Sensei Iain Abernethy from the U.K..


About Iain Abernethy (left)

iain-abernethy-41.jpg

One of the UK’s leading exponents of applied karate, Iain has written a number of critically acclaimed books on the practical application of traditional martial arts and is well known for his work on the pragmatic use of the techniques and concepts recorded in the traditional kata. Iain’s seminars, books, DVDs and articles have proved to be very popular with those groups and individuals who wish to practise their arts as the pragmatic systems they were originally intended to be.


Our dojo’s head instructor, Sensei James, only had the opportunity to attend the second day where they focused on Sensei Gichin Funakoshi’s various throws and their applications.

What we learned

We took the opportunity to learn a handful of throwing techniques and how they are applied on the opponent. From their we worked the pads to help assist working impact of our strikes and then combined both the hand pad drills and the throws to understand their true application. Sensei Abernethy explained to us that our bodies are not built to do everything, that we should choose the techniques that best suit us and become good at them. However, it’s also our job to understand all of the other skills so that we can teach them to someone who may prefer those particular techniques. We can’t be a master of everything but we can at least be competent enough in what we do.

In addition, understanding how each technique is applied also allows us to understand how to avoid them.

Iain Abernethy 2

We were also told that throws in karate our almost non-existent. We are taught just to punch and kick, but in fact there are a number of them within our martial art. It is our job to practice them to keep them from going extinct.


Training with Iain Abernethy is always a treat as his charisma and passion only motivates you to better yourself as a karate student. His ability to poke fun at himself gives his seminars a lighter charm and leaves you wanting more.

Thank-you again to Shikomu for hosting this event and to Sensei Iain for coming over from the U.K.. We look forward to next year’s workshop.

Retail

Sweater Weather

It’s that time of year again when the temperature drops and all we want to do is snuggle up in a warm sweater and drink a couple of Pumpkin Spiced Lattes. So why not order a PSL from your favourite coffee shop as well as one of our high-quality club sweaters, available at Kazoku Martial Arts Centre?

SwagOur sweaters feature the “K” logo, studio name, and an option to customize the other sleeve; either with your name, last name, or whatever you prefer!

Men’s, women’s and youth sizes are available; as well as unisex zippy style hoodies.

Contact us to order your’s today!

Also available are our club toques, snapbacks, baseball hats, t-shirts, and gym bags!

Events, karate, Student Highlight, Tournaments

OKF Tournament

OKF logoSunday, September, 24, 2017 marked the day of many firsts. We participated in the Ontario Karate Federation Elite Level Tournament associated with the World Karate Federation.

Dean, our club’s elite competitor, bravely entered the ring to compete in the Kumite (sparring) division against other young athletic individuals. His division was the 14-15 year old Cadet Boys -57kg. In his first round, Dean’s tenacity brought him up six points against his competitor. Unfortunately within the final few seconds his opponent captured three points bringing him one point above Dean.

We were given a second chance later within the match to rank-up, but after receiving a kick to the inner-thigh the match had ended with our the other competitor advancing.

However with this being Dean’s first time competing at the elite level, his confidence has made us very proud here at Kazoku Martial Arts Centre. We now know what we are up against and will continue to improve our skill level to compete more in the future.


Dean 4I was really glad that there was so much support in the crowds today while I competed. I just wanted to let everyone know that I appreciate all of their help and support. And I appreciate the time they took out of their Sunday to cheer on myself and the Dojo. Also, thank you Sensei, for believing in me.” – Dean .M


And a special thanks from us at Kazoku Martial Arts Centre to Shihan Yabunaka and Victoria Rode for guiding us through the tournament, it’s processes, and getting us mentally prepared for Dean’s competition. We would also like to say thank-you to all of the individuals who helped organize the event. Conestoga College for hosting, the organizers at the Ontario Karate Federation, the referee’s, other competitors, and of course ALL of the volunteers who took the time out of their weekend to help run things extra smoothly.

And thank-you to Peter Pakatchian for ensuring we were in the right ring at the right time. His calm focus certainly made it feel that everything was under control.

Kazoku Martial Arts & Fitness Centre

Client's Pick, Fitness, nutrition, Recipes

Brodie’s Pick

Brodie is one of our club’s devoted personal training clients. He is also an aspiring chef who graduated Liaison Culinary School in Kitchener. He now strives to improve his cooking skill so that he may one day be able to share his passion with the world. Here is his pick of the week.

Tofu and Butternut Squash Curry

This easy thai-style curry is the perfect go-to weeknight dish when the weather has turned cold. Trade out the butternut squash for kabocha, if you lie, and for a vegetarian version, swap in tamari for the fish sauce.

Ingredients

  • 1/2 lb green beans, trimmed and halved
  • 2 tablespoons vegetable oil
  • 1 yellow onion, diced
  • 2 cloves garlic, minced
  • 3 tablespoons peeled and minced fresh ginger
  • 1 butternut squash (about 1lb), peeled, seeded, and cut into 1 1/2-inch cubes
  • 2 cans (13.5 fl oz each) coconut milk
  • 1/4 cup Asian fish sauce
  • 3 tablespoons Thai red curry paste
  • 2 tablespoons fresh lime juice
  • 2 tablespoons sugar
  • 2 red bell peppers, seeded and thinly sliced
  • 1 package (14 oz) firm tofu, drained and cut into 3/4-inch pieces
  • Steamed brown jasmine rice, for serving
  • 1/3 cup slivered fresh basil

Directions


img46lFill a 5-qt dutch oven with salted water and bring to a boil over a medium-high heat. Add the green beans and cook until tender-crisp, about 3 minutes. Drain and set aside. Dry the pot.

In the same pot over medium-low heat, warm the oil. Add the onionand cook, stirring occasionally, until soft and translucent, 4-6 minutes. Add the garlic and ginger and cook, stirring occasionally, until fragrant, about 2 minutes. Ad the squash, coconut milk, fish sauce, curry paste, lime, juice, and sugar, increase heat to medium, and bring to a simmer. Cover partially and simmer until the squash is just tender, about 20 minutes. Gently stir in the tofu and cook until warmed through 2-3 minutes.

Spoon the curry over steamed rice, garnish with the basil, and serve right away.

Serves 4-6


Reference

The Dutchoven Cookbook” by Williams-Sonoma the test kitchen

Client's Pick, Fitness, nutrition, Recipes

Power Ball Winner

 

After some deliberating we are ready to announce the winner of our Power Ball No-Bake Bake-Off!

With the right flavours and the right combination of protein, carbs, and fats, Lori .P has earned the No-Bake Bake-Off trophy!

Congratulations and thank-you to our other two participants in our little contest.

Listed below are the three power-ball recipes if you had a favourite you would like to try at home!


Lori .P

(Measure to your own specifications for this recipe – it is meant to make 12 power balls)

Ingredients

Peanutbutter and Oats
  • Oatmeal
  • Chocolate chips
  • Peanut butter
  • Protein Powder
  • Optional coconut

Lidiya .R

Ingredients

Chocolate and Walnut
  • 125 grams butter
  • 3 packages of crushed up biscuits
  • 1 cup milk
  • 1 cup semi sweet chocolate chips
  • 1 cup organic baking cocoa
  • 1 cup walnuts
  • 1/2 unsweetened cup of shredded coconut
  • 1 teaspoon protein powder

Denise .J

Ingredients

Peanutbutter and Banana
  • 2 cups oats
  • 2 tablespoons of honey
  • 1/4 cup of unsweetened peanut butter
  • 1 banana
  • 1 teaspoon cinnamon
  • 1/4 cup of dark chocolate chips
  • Rolled in coconut
Carrot Cake

Ingredients

  • 1/2 cup of dates (chopped)
  • 1 cup of oats
  • 1/2 cup of unsweetened applesauce
  • 1 serving of protein powder
  • 1/2 teaspoon nutmeg
  • 1 carrot (grated)
  • 1/3 cup of unsweetened coconut
Client's Pick, Fitness, nutrition, Recipes

Lori’s Pick

Lori's PickThis week’s pick is from the lovely Lori. She is the mother of two, which whom have trained in karate with James in the past.

Her pick this week is a chicken pot pie. Two recipes put into one. She wanted to share it with us to show that you can make just about anything if you put your mind to it!

Chicken Pot Pie Recipe


Pie crust

For the dough

Chicken Pot Pie

  • 1 1/2 cups mozzarella cheese, shredded
  • 3 tbsp cream cheese
  • 3/4 cup almond flour
  • 1 large egg
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp Italian seasoning
  • 1 tsp sea salt
  • 1/2 tsp black pepper

Chicken Pot Pie

  • 2 teaspoon coconut oil
  • 2 garlic cloves, chopped
  • 2 small onions, diced
  • 2 ribs celery, diced
  • 2 carrots, diced
  • 500 grams chicken (approximately 2 half-breasts, 1 whole breast)

Cream Sauce

  • 1 head cauliflower (approximately 3 cups florets)
  • 3 cups chicken stock
  • ½ teaspoon onion salt
 
I added a bit of full fat cream and some white wine to the cream sauce – YUMMY
Grain-free Pastry – this is the original recipe but tasted too strong like coconut – feel free to use any pie crust recipe you like!
  • 6 tablespoons coconut flour
  • 1 egg
  • ¼ cup room-temp coconut oil
  • 1 tablespoon hot reserved cauliflower broth
  • 2 tablespoons egg white

 


 

Reference

Adapted from Ina Garten – the Barefoot Contessa’s recipe

Fitness, personal training

Join Our Team!

Kazoku Martial Arts & Fitness Centre is looking to grow. We want to offer personal trainers a space to help new clients achieve their personal fitness goals.

Here’s what KMA has to offer?

  • Private facility in beautiful downtown Galt
  • Separate training areas to provide privacy during our other classes
  • Karate kid classes for those busy parents who need to squeeze in their workout
  • Full functional gym
  • A supportive partner to help you succeed
  • We host several events to provide opportunities for growth
  • And more!

What are we looking for?

  • Personal trainers who share our vision (click here for details)
  • Individuals with experience
  • Have success stories to share
  • Professional
  • Can handle direct payments from their clients
  • Organized
  • Can work with a team
  • Looking to grow and better themselves and their clients

If you would like to know more about this opportunity, please send us an e-mail today!